We have a simple four week training plan for kids to follow to obtain their goal of completing the 1 mile fun run. We meet once a week and discuss proper warm-up, running form, cool-down stretching and nutrition. The students also fill out a nutrition form each week to help them think about the nutrition choices they make. Below is an attachment of the Nutrition form. We speak to the students about proper running form, pacing, and safety. We start with our warmups. It is important to get muscles ready for excercise. We do this with various warmups. This does not include stretching. The true benefits of stretching muscles are best saved for after vigorous activity. The ladders are active warmups that challenge different muscles. These are done in a relay format. After our relays we head outside to run for 15 to 25 minutes depending on time. After our run we head inside to stretch our muscles. Running Club Warm ups Side lunges front lunges Leg swings side to side 10 each leg One leg up twist body do both legs 2 times arm swings High knees in place butt kicks in place jumping jacks seal jacks Plyo jumps both feet together squat down and jump up Planks front only Push ups alphabet toes Ladders Ski or bunny hop in and out Kareoke Side shuffle Staight leg kick outs crab walks bear crawl power skip Baton relays Depending on time 1 or 2 Hopefully done on the feild Run new course 15 to 25 minutes Cool downs Stretches Goblet stretch calf stretch quad stretch sitting straight leg stretch Groin stretch bend hamstring stretch touch toes |
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