WEEK 1 – DAY 1
I AM BRAVE
Welcome to SoleKIDs!!!
What does it mean to be brave? The dictionary defines it as: “having or showing mental or moral strength to face danger, fear, or difficulty: having or showing courage.” You all proved you are brave by deciding to join SoleKIDs!!
Today we are going to go over what a typical training day will look like for you. After school, you are going to get dressed in your running clothes, then come straight to our meeting place. Here we will have a snack, a quick lesson on running, warm up our bodies and then get to our workout. After our run we will follow up with some cool-down stretches and a fun game!
Now, at SoleKIDs we have a mantra that we like to remind ourselves of every day:
I am BRAVE!
I am STRONG!
I am SMART!
I am KIND!
This mantra is a key to our positive thinking that helps us get through some of our toughest days. Keep the mantra in your mind as we get into our workouts. Repeat it over and over…feel free to shout it out as you push yourselves to work harder and do more than you ever thought you could!!! We are excited to start the season with you. More importantly, we are here to have fun and learn to love running!
WEEK 1 – DAY 2
I AM SMART
“The only freedom you truly have is your mind – so use it.” – M.T. Dismuke
– Submitted by Coach Reed, Desert Sage Elementary, 7 seasons
Nutrition, Hydration, and Sleep
Our bodies are fueled by water and food. Without it, we would be exhausted all the time. First, let’s talk about hydration. 60-65% of our bodies are made up of water. On days that we have SoleKIDs, make sure you are drinking throughout the day. We want to make sure we drink water all throughout the day so that as we sweat, we still have plenty of water in our bodies. Then after our run, we need to rehydrate which means drink up! Some great choices after a hard run to help supply your body with the energy it needs as well as hydrate are chocolate milk, apple juice and of course water.
What does it mean to have a healthy diet? A healthy diet includes all of the food groups. They include fruits, vegetables, grain, dairy, and protein. When we eat a variety of food we are able to get lots of vitamins and minerals to help our bodies grow. Dairy, protein and grains can supply our muscles with energy, fruits and vegetables give us minerals and vitamins. When we eat all of them, we are giving our bodies a better chance of thriving. As you start this season, you need to make sure you are eating a well-balanced diet. You might find that you are hungrier after you run. That is your body telling you to refuel to help recover from the run. Nutrition comes down to choices. Are you making good choices to help you become a better runner?
Another thing that helps our bodies is rest. After a good run, we should always take time to rest our bodies, especially at night. When we don’t sleep it can be really hard on our bodies. You might feel tired, unable to focus, sick to your stomach, or zoned out. Sleep is super important! It is recommended that kids should get between 9 and 11 hours of sleep per night. As we continue to run longer distances, we will start to get stronger in many ways. So make sure you are getting a good night’s sleep and taking the time to let your bodies recover.
WARM UP
25 Jumping Jacks
20 High Knees
20 Butt Kicks
10 High Jumps (swing arms back, keep chest up, exploding up)
STRETCHING (FROM HEAD TO TOE)
HEAD
Gently look left to right with head 3 times
Gently nod yes and no with head 3 times
UPPER BODY
Arm circles:
5 small forward
5 small backwards
5 big forward
5 big backwards
Single right arm circles – 5 big forward then 5 big backwards
Single left arm circles – 5 big forward then 5 big backwards
5 arm swings – cross them in the front and swing them back to the sides staying parallel to the ground.
MID-SECTION
Oblique stretch:
With the legs in an upside-down V, rest left hand on the hip. Reach over to the left side extending the right arm up and over. Stretching the obliques. Hold for 5 seconds. Switch sides by reaching to the right side and extending the left arm up and over, with the right hand resting on the hip. Hold for 5 seconds.
Trunk twists:
Stretch the trunk by twisting side to side. Keeping the legs in an upside-down V with the back straight. Toes will also stay facing forward. Twist 5 times each side.
Hip Stretch:
Press hip out to the side and hold for 3 seconds. Do not bounce this stretch. Repeat each side 3 times.
Hip circles:
Press the hips forward, to the side, back and to the side. Doing this motion slowly to stretch each part of the hips. 3 to the right, 3 to the left.
LOWER BODY
Leg stretches:
With legs in an upside-down V and arms out to the side like an airplane, reach the right hand to the left foot. Then stand back up. Repeat with the left hand to the right foot. Repeat 5 times each side.
Knee rotation:
Place hands on knees with legs slightly bent. Move knees in a circular motion. 5 times to the right and 5 times to the left.
Quad stretch:
Bring right foot behind body and grab with the right hand. Balance on the left stretching the quadriceps muscles. If having a hard time balancing, partner up or balance near a wall. For a deep stretch, slightly bend the left leg. Repeat on the other side. Hold for 5 slow seconds.
Hamstring stretch:
With both feet planted on the ground, reach down to your toes keep the legs straight. Hold for 5 seconds.
Leg swings:
Balancing on the left leg, swing the right leg forward and back keep the leg straight. 5 each leg – use a partner or a wall to balance.
Facing a wall, gently place hand on the wall for balance and stand on left leg. Swing right leg side to side in front of the body. Keep the toe pointed to the wall while swinging the leg.
Ankle rolls both sides:
5 circling in
5 circling out
(For ankle rolls you can start off by sitting on the ground and gently placing the right foot over the left knee. Then with the hand, help assist in rolling out the ankle.)
WARM-UP WALKS/RUNS
Mark off a distance of about 30 feet. Do each exercise one time. After, go into your 5 minutes warm-up walk and workout.
Slow moving high knees:
Walking forward, lift knees high with the arms swinging in the opposite direction. It will look similar to a march.
Fast moving high knees:
Running forward, lift knees high with the arms swinging in the opposite direction.
Slow moving butt kicks:
Beginners placing hands behind them so they can feel their feet hit their hands. Advanced runners can swing their arms in the opposite direction of their legs.
Fast moving butt kicks:
Beginners placing their hands behind them so they can feel their feet hit their hands. Advanced runners can swing their arms in the opposite direction of their legs.
Hip flexor rolls to the front:
Place hands on hips, with the knee leading, lift the left leg to the side and then swing it to the front. (It looks similar to stepping over a log.) Make sure the knee is leading and not the toe or it will just look like a giant step. You can also refer to this as closing the gate.
Reverse hip flexor rolls:
Place hands on hips, bring the knee up in front then to the side and down. You can refer to this as opening a gate. You can do this by either walking forwards or by walking backwards.
STRENGTH – Have 2 students pick a strength exercise! Here are some to choose from:
Pushups – 5 PowerCrunches – 15
Burpees – 5 Sumo Squats – 15
Lunges – 5 each leg Squats – 10 Planks – 30 seconds Bodyweight Calf Raises – 20
WORKOUT – DAY 1
Walk: 5 min at brisk pace
Run:1 minute
Walk: 1 minute
Repeat for total of 16 min
Walk: 5 min at a slowing pace
WORKOUT – DAY 2
Walk: 5 min at brisk pace
Run: 1.5 minutes
Walk: 1.5 minutes
Repeat for a total of 18 min
Walk: 5 min at a slowing pace
COOL DOWN
Oblique Stretches:
Spread feet to make an upside-down V. Place right hand on hip and with left arm reach to the right side stretching out left obliques.
With feet still in an upside V reach to the sky.
With feet still in an upside V place left hand on hip and reach to the left with the right hand stretching right side.
Hamstring Stretches:
With feet still apart reach down and touch the left foot and hold for 5 seconds stretching the hamstrings, walk hands to the middle and hold for 5, walk hands to the right foot and hold for 5 seconds, go back to the middle and roll body up to a standing position. (Emphasize straight legs! Even if they can’t touch their toes.)
Gluteus maximus/Hamstring Stretches:
With feet together, reach for the sky.
Slowly walk your hand down to touch your toes (hint: that’s okay if they can’t touch their toes, but emphasize keeping legs straight!) Stretching gluteus maximus and hamstrings. Hold for 5 seconds.
In standing position, bring left knee up to chest and hug, balancing on right foot. Hold for 5 seconds. Stretching the gluteus maximus and hamstrings. Repeat with other leg.
Quadriceps Stretches:
Working on balance: reach right hand behind to grab left foot stretching the quadriceps muscles. Hold for 5 seconds (Hint: Have them pick a spot on the floor and focus on it while balancing. If needed, start them with holding onto a wall or partner. To get a deeper stretch, slightly bend knee.)
Switch sides with the left hand reaching behind and grabbing the right foot.
Ankle Rolls:
In standing position, keep the ball of the foot on the ground and gently roll ankle around to the outside for 5 circles. Then roll it to the inside for 5 circles.
Repeat on other side.
Shoulder/Arm Stretches:
In standing position, place right arm across the chest keeping it straight. With the left arm hug the right arm and bring to the chest stretching the right shoulder and arm muscles. (Make sure shoulders stay down and relaxed).
Repeat on the other side.
Arm Stretches:
In standing position, extend right arm straight up in the air next to the ear. Bend the elbow with the hand reaching behind the head and neck. With the left arm reach across the head and gently press down on the right elbow stretching the arm.
Repeat other side.
Neck Stretches:
Stretch neck by looking to the left slightly over the shoulder for 5 seconds.
Repeat looking to the right slightly over the shoulder for 5 seconds. Then gently drop chin to chest for 5 seconds.
GAMES
ROCK, PAPER, SCISSORS TAG GAME
Start with 4 lines. Two near the middle and 2 for the finish line. Divide the kids in half. Have the teams decide what they will be (paper, rock or scissors). Then have the teams line up on the green lines (inside lines) facing each other. Call out “Rock, Paper, Scissors, SHOOT!” Then show their signs. The team that loses must make it across the outside line(behind them) before they are tagged by the winning team. If they are tagged they become part of the other team. Repeat until all kids are tagged or they get bored. If they are making the same sign too many times have someone (who isn’t playing) give them their signs (assuring that a team will always win).
FREEZE TAG
This game is just like regular tag, but with a twist. Pick 2 or 3 runners to be the taggers. As they tag other runners, the runner must freeze. To get unfrozen, another runner that is not a tagger needs to crawl through the legs of the frozen child. The point is to have the taggers try to tag everyone so that everyone is frozen.
© 2020 SoleKIDs, INC.
Recent Comments