WEEK 5 – DAY 1
I AM SMART
“Run when you can, walk if you have to, crawl if you must; just never give up.” – Dean Karnazes
Goals
What is a goal? A goal is defined as the object of a person’s ambition or effort; an aim or desired result. Whether it is running 2 miles without stopping, doing our best on homework and handing it in on time, reading 20 minutes every night to become a better reader, eating 5 fruits and vegetables a day, or even getting 8 hours of sleep at night. It is something that we want to accomplish.
Well today we are going to set some goals. When we make a goal, we want it to be a SMART goal. When I say SMART I want you to think of it as if every letter means something. For example:
S – Specific : Our goal is specific to what we are trying to achieve
M – Measurable: Being able to measure your progress. For example: today I ran 2 laps without stopping. By next week I want to be able to run 3 laps without stopping.
A – Attainable: Knowing that your goal is not too far out of reach
R – Realistic: Being able to know that it is obtainable and not so hard to accomplish that it makes us discouraged.
T – Timely: Set a time frame for your goal so you can hold yourself accountable as you get closer to achieving it.
I want you to set a SMART goal for yourself. Think about what you can do to ensure that you can accomplish the 5k.
WEEK 5 – DAY 2
I AM STRONG
“Running allows me to set my mind free. Nothing seems impossible. Nothing unattainable.” – Kara Goucher
Reaching our goals
Last session we talked about goals….what they are and how to set them. Now let’s get into how we are going to reach those goals:
- Perseverance-keep on pushing yourself, even when it’s difficult
- Reflection-think about how far you’ve come!
- Gratitude-be grateful that you have this opportunity to better yourself
- Keep the end in sight-always be thinking of the results of your hard work(RACE DAY)!!
- Accountability partner-a buddy who will keep you on track!
Steps 1- 4 are things you have to be able to do for yourself. Step 5, having an accountability partner can help you in 2 ways. First, you will have a trusted buddy that will push you forward if you start to fall back. Second, you will have a partner that you can do the same for…and it feels really good to help someone else achieve their goals!! Find someone who knows your goals and will push you harder to reach them! Let’s all take 2 minutes to find a partner. Now tell each other your goals and promise to push each other. Let’s all help encourage and motivate each other towards attaining those goals.
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 second. 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’s some to choose from:
Pushups – 5
Power Crunches – 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: 6 minutes
Walk: 2 minutes
Repeat for total of 30 min
Walk: 5 min at a slowing pace
DAY 2
Walk: 5 min at brisk pace
Run: 7 minutes
Walk: 2 minutes
Repeat for a total of 20 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 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 lin(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).
CAR LOT
Pace off 30 to 40 yards so you have a start and finish line. Pick 3 players to be it. Each player that is “it” will pick a car they want to be and shout them out loud. Example: Truck, Van, Semi Truck, 4-wheeler, Convertible. The other participants will pick what car they want to be out of the ones that were shouted out. They will just think of them in their heads. Then the 3 in the middle with call out one car. If a runner has picked that car they have to run from the start to the finish line or (safe zone) without being tagged. Once tagged they go on their knees and can tag people from the ground. As long as they don’t move from the spot they were tagged. Once all cars have been picked, they do it again running the other way. Once everyone is tagged, the last 3 people get to be the cars or 3 other children.
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