SMARTfit High Intensity Cognitive Training. Instructor Manual for Small Group X, and Personal Training Revision 2.0

Transcription

1 SMARTfit High Intensity Cognitive Training Instructor Manual for Small Group X, and Personal Training Revision

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3 Unlike other fitness equipment which may require additional insurance, SMARTfit ProTrainer and SMARTFIT Trainer have been approved by the Fitness Insurance Industry for use under general liability insurance. Please check with your insurer to confirm insurance laws in your state. PARTICIPANTS SHOULD CONSULT A DOCTOR BEFORE STARTING ANY EXERCISE PROGRAM. The content of this workout program is made available with the understanding that Multisensory Fitness, Inc. disclaims all responsibility for any injury incurred as a consequence of engaging in this program without first consulting a physician or otherwise qualified health care professional. Thank You. Enjoy your new SMARTfitfit system! Multisensory Fitness, Inc.

4 Table of Contents Table of Contents... 2 Chapter Welcome to SMARTFITfit High Intensity Cognitive Training... 4 Introduction... 4 SMARTfit System Manual... 4 Assessment... 5 Setting Your SMARTfit Trainer/ProTrainer System Game Times and Playing Distances for a Specific Concept or Skill Emphasis... 6 How to Organize Your Group for a Class on SMARTfit System... 7 SMARTfit Conditioning for the Mind and Body: How It Works... 7 Chapter Getting To Know Your SMARTfit Trainer and ProTrainer... 9 Recommended Floor Markings:... 9 Chapter System Settings on Your SMARTfit System Setting Your SMARTfit Trainer/ProTrainer To Perform as Desired Game button: View in video format at: Level button: Time button: Volume button: Adjusting Sensitivity of the Targets to Match the Power of the Player and Equipment Chapter Recommended Equipment for SMARTfit System What Equipment NOT to use on your SMARTfit System Chapter Group Training Drills on Your SMARTfit System Group Training Format Suggested Group Fitness Class Formats Modes of Play Chapter Multisensory Fitness, Inc. 2

5 Designing a Lesson Plan TEMPLATE DESIGN YOUR OWN CLASS ADVANCED TEMPLATE DESIGN YOUR OWN CLASS Chapter Chart Displaying Activated Games Chapter Health and Fitness Assessments Chapter Warm-Up Chapter Skill Drills Chapter Stability & Core Strength Chapter Cardio Chapter Speed and Agility Chapter Cool Downs Multisensory Fitness, Inc. 3

6 Chapter 1 Welcome to SMARTFITfit High Intensity Cognitive Training Introduction SMARTfit s diverse programming is designed to make fitness and sports training more fun, engaging, challenging, and inclusive than traditional forms of training. Following are tips to assist you in understanding your SMARTfit and making it successful in your facility. SMARTfit System Manual This manual is designed for use by both trainers wishing to design their own workouts and those seeking single session classes or boot camps. To see drills in action, please view our web site on: If you come up with a drill that is NOT posted on the channel, please capture it via SMARTfit phone and send it to us so that we can post it. We are aiming to build a library of ideas to share with teachers and trainers from all sectors. This manual addresses games available for the SMARTfit Trainer and the SMARTfit ProTrainer with 9 targets per panel: The SMARTfit Trainer is a system with 1 to 6 separated panels, each forming a separate station with its own scoreboard and 9 targets. They only operate in Training Station mode which are addressed in game series 0-99, , , , , , , , and The SMARTfit ProTrainer is a system comprised of 2 to 6 panels joined together and each incorporating 9 targets. It operates in several modes: Training Station mode where every panel can also be a Training Station (where the stations operate in competitive mode), and in Performance Trainer mode where all the joined panels operate as a single integrated target wall incorporating all of the targets. There are games for a single player/team and games for 2 competing players/teams where the scores of each team are tracked on the outside panels but game play involves alternating play similar to the way racquetball, squash, and handball 2015 Multisensory Fitness, Inc. 4

7 are played. All games in this manual can be played on the SMARTfit ProTrainer. Specific sports performance training games can be found in games which are planned for release in late Each drill has a specific purpose and numerous skill benefits. We suggest each drill be repeated three times: First, to LEARN the drill and get used to working together as a team. Second, to PRACTICE to improve both individually and as a team. Third, to CHALLENGE participants to achieve their best score, and to compare their scores with previous best scores or competitors. Number of participants: Drills are designed to engage up to ten participants per station. Smaller groups may be advisable to make drills faster and more challenging for those with greater ability levels. Some of the drill variations may also be used to accomplish the same. For larger groups, we suggest fast moving relays involving running or ball throwing and catching round-the-world style. For slower moving drills such as those that require a player to spend up to twenty seconds at the station, we recommend that players toward the back of the line be involved in a simple physical activity to keep them active while still rooting for their team. Examples include running in place, jumping in place, jumping jacks, push-ups, skipping, and sit-ups. Assessment Please refer to our SMARTfit Fitness Assessment and Testing manual for doing assessments. It includes drills and assessment tracking sheets for each demographic group. Tracking scores over 4 weeks will supply the data to plot participants progress over time. This is an excellent tool to show participants that they are improving. More specific on-line performance tracking will become available when our on-line assessment tracking upgrade is released. Using the scores from specific games for specific skills, instructors will be able to evaluate the progress of skill attainment within a group. For example, the group could use activities in any one of the Chase or Rally Wall games at 4 minutes to record a beginning level of cardio fitness. After a month of physical activity, the players can record a second score in the same game at 4 minutes to determine how much progress they have achieved. An increase in points scored within the 4 minute time limit will show how much a player s cardio fitness has improved Multisensory Fitness, Inc. 5

8 For throwing and accuracy skills, the Lights Out and Play Tune Games could be played for 45 seconds, recording an initial score. After a period of time, the players would record a new score in the same game to determine how much their accuracy has improved. Be creative! People love to see their scores up in lights and will want to participate. If competition is the goal, SMARTfit games encourage people to compete with themselves, other groups, and even other clubs. An effective idea to incentivize play is to post weekly high scores on Facebook or other social media, along with video clips of play. The players will get an excellent workout while having fun, and posting scores promotes retention of their skills. There is no limit to how your system can be used! Setting Your SMARTfit Trainer/ProTrainer System Game Times and Playing Distances for a Specific Concept or Skill Emphasis Cardio Respiratory Longer time periods of play: 60 seconds to 240 seconds depending on the size of the group Move start line farther back: 10 or more up to 30.' Have team relays for longer periods of time: 120 seconds to 240 seconds Have players in line to perform exercises while waiting for their turn Speed/Agility Shorter time periods of play: 60 seconds or less Include changes in speeds and directions when travelling to the stations: fast to slow and forward to backward, lateral to the right one direction and to the left the other Use bean bags and have players sprint up to retrieve the beanbag and sprint back to start line Move start line closer to station for quick returns and reaction times for ball games Establish multiple start lines; suicide drills Use speed ladders or poly spots in pathway to the stations Skill/Accuracy Chase games using one triangle of active targets: intermediate Chase games using one active target: advanced All activities in Games: Knock the Lights Out Ball games with or without a bounce on the return Activities that deduct points for misses or hits below the line All games in the 1800 game series Activities that activate only the top or bottom lines (useful for sports training) Core Strength Replace playground balls with a 2 lb. medicine ball Have players stand on BOSU ball or balance board to throw Have players perform sit-ups while tossing medicine ball to targets Cognitive Chase the Target Challenge Games 2015 Multisensory Fitness, Inc. 6

9 Counting Games Word Games Math Games Pairing Games Lights Out and Tracking Games - Color Chase, Number Chase, etc. How to Organize Your Group for a Class on SMARTfit System The workouts in this manual are designed for both individual and group trainers. For group training, it is essential to plan and organize the group quickly in order to get players into action as soon as the lesson starts. SMARTfit Trainer can be used in a fitness class for up to 8 players per station. It is preferable to match groups of similar ages in the same class while maintaining a mix of skill levels on each team. Choose a team for each station available on the SMARTfit Trainer. To organize teams, get the whole group to stand in a line ranging in height from shortest to tallest. Then count off the players, depending on the number of stations. If 4 stations, count off from the front to back: 1, 2, 3, 4, 1, 2, 3, 4, and so on. Then send all the 1 s to stand at the 20 marker of station 1, 2 s to station 2, and so on. With this method trainers typically end up with fairly diverse skill levels on each team. Additional Tips The equipment list for each drill is per station. You can substitute as desired, using equipment on hand to complement the ball kit shipped with each SMARTfit Trainer system. When more than one line is called for, position the lines with adequate distance between each line so players do NOT run into each other. We strongly recommend reading the operating instructions in Chapter 2 of this manual to familiarize yourself with the system before you begin. We have provided both individual lesson plans to create your own workouts, and complete workout programs that include lesson plans grouped for specific outcomes. All activities can be adapted for any age and any skill level. SMARTfit Conditioning for the Mind and Body: How It Works SMARTfit Training is a functional training and fitness program appropriate for all ages and fitness levels. The brain and body connection is the key element that differentiates a functional training program from a general conditioning program, and SMARTfit programs are specifically designed to stimulate the body and the brain concurrently. This is accomplished by: 2015 Multisensory Fitness, Inc. 7

10 Attracting participation and engaging sustained focus with short attention-grabbing computer games, played sequentially in the pursuit of score and mastery of skills Providing full body exercise by stimulating the hands, feet, eyes, ears and vestibular system in playing real games with real tactile equipment (NOT simulated) Requiring high levels of attention and focus for success (staying consciously in-thenow) Engaging in cognitive decision-making under pressure Delivering a cardiovascular workout in a game format SMARTfit s programming improves functional abilities (flexibility, balance, power, strength) while concurrently developing high levels of neuromuscular efficiency. This process of engaging the hands, feet, ears, and eyes develops visual-perceptual motor skills. The added element of integration of the right and left brain hemispheres has been well-documented to enhance brain plasticity as well as whole brain thinking, cognition, attention and focus for learning Multisensory Fitness, Inc. 8

11 Chapter 2 Getting To Know Your SMARTfit Trainer and ProTrainer Groups who want teamwork and fun with as much movement and participation as possible will appreciate and enjoy the SMARTfit Trainer. Up to 8 people can play at each station with minimum wait time. Each player will be in action for the majority of playing time. All targets can display colors, numbers, letters, symbols, shapes and more. This is essential in games that are designed to require players to seek out individual images in order to increase cognitive demand during the game as well as to force decisions under pressure. SMARTfit Trainer also includes optional Voice Instruction, which announces each game while scrolling through the options. The middle display board will show the time set for each game and will then default to the time chosen, counting down seconds as the game is played. The first station on the left (facing the system) is station 1. Each SMARTfit station will keep track of its own individual score. Recommended Floor Markings: See video instruction Use of the space in front of your SMARTfit panels can add options to your program. Many of our lesson plans include the use of speed/agility ladders, poly spots, cones, and pre-taped lines set at specific distances in front of the SMARTfit system. We recommend taping, painting or incorporating into the existing floor the following: Ladder a minimum of 16 long and 2 wide, divided into 2 squares. Center each ladder at the base of each Station. Place start lines at 5, 10, 15 and Multisensory Fitness, Inc. 9

12 Chapter 3 System Settings on Your SMARTfit System Setting Your SMARTfit Trainer/ProTrainer To Perform as Desired Power On/Off: The on/off switch is located on the Time-Display Box near the power connect cord. When powering on, the system will take 3 seconds to check that all components are working properly. Please DO NOT TOUCH it during this check or your system will display an error message. If this occurs, simply turn the system off, wait for 3 seconds, then restart. Remote Control The remote control is your tool to select game, level, time, volume, and system settings. By pressing the indicated button you can sequentially scroll through the available choices. Your SMARTfit system can be programmed for a variety of functions. The option descriptions are as follows: Game button: View in video format at: When the Game button is pressed, it will interrupt the system from attract mode, or it will interrupt a game that is currently being played, and take the system into set-up mode. Pressing Game again will increase the game number to the next one. When the Game button is pressed, all stations in the system will turn on the targets to allow for game selection. This will hold for 2 seconds. If there is no input given it will set up the game ready for play. Press the Game button once after this two seconds and the system will go first to the setting mode, while another press will move the system on to the next game. Top Left Target (Target 1) is a toggle to turn the auto-reset feature of the system on and off. When the toggle is on it will display a green 1 and games will automatically restart after the end of a game. When off it will display a red 0. This will require the trainer to reset each game using the remote control. Center Target (Target 3) is lit with the # symbol to indicate game number. A hit to this target will count the games up by 100 s. The system will remember the last game number played in that suite and change only by the hundreds. For instance, if one is game 112, and the center target is hit, it will change to the game last played in suite 400, 500, 600 back to 000. Upon return to the suite of 100 s it will again go to 112. Lower Left target is lit with a minus ( - ) symbol. Hits to this target will decrease the game number by 1, including decreasing over game suites. If you are at game 200, pressing this button will take you to the highest game in the 100 suite Multisensory Fitness, Inc. 10

13 Lower Right target is lit with a plus ( + ) symbol. Hits to this target will increase the game number by 1. Level button: When the Level button is pressed during the play of a game nothing will happen and the game will continue to play. When the game is set and ready to begin, a press to the Level button will change the level only when applicable. Level Button is used to adjust levels in the Chase the Target games to adjust the timing of the color change in the targets. Each press of the level button will increase the level by one. Lower Left and Right targets will light up with + and arrows to adjust the levels up and down. Time button: When the Time button is pressed during the play of a game nothing will happen and the game will continue to play. When the game is set and ready to begin, a press to the Time button will increase the time to the next time interval. When the Time button is pressed after a game has been selected the time will be shifted to the next segment of time. Also each station will light up with inputs ready as follows: Lower Left target will be lit with a minus symbol or a down arrow. Hits to this target will decrease time to the next lower choice. Lower Right target will be lit with a plus symbol or an up arrow. Hits to this target will increase time to the next higher choice. Volume button: When the Volume button is pressed during the play of a game, the volume on the station speakers will change, increasing by one setting for every push. When the Volume button is pressed during the set-up of games, the station will light up for 3 seconds with the commands described below, and will look for a response from the targets to determine if any settings are to be adjusted: Top Left Target will be lit as a green 1 to indicate that the voice instruction is on, or a red 0 to indicate that it is off. Hits to this target will toggle voice instruction on and off. Top Right Target will be lit as a green 1 to indicate that the Attract Mode is on, or a red 0 to indicate that the Attract Mode is off. Hits to this target will toggle Attract Mode on and off. Center Target will be lit with a sound symbol. Hits to this target will automatically set all system speakers to mute. Middle Left Target will be lit with a minus symbol or a down arrow. Hits to this target will decrease the volume on the system speakers by one level Multisensory Fitness, Inc. 11

14 Middle Right Target will be lit with a plus symbol or an up arrow. Hits to this target will increase the volume on the system speakers by one level. Lower Left Target will be lit with a minus symbol or a down arrow. Hits to this target will decrease the volume on the station speakers by one level. Lower Right Target will be lit with a plus symbol or an up arrow. Hits to this target will increase the volume on all of the station speakers by one level. Adjusting Sensitivity of the Targets to Match the Power of the Player and Equipment The sensitivity of the sensors in your SMARTfit Trainer/Pro Trainer will determine whether your strike will be registered in the game and will need to be adjusted for different uses. Training with a medicine ball will require less sensitivity than using hands or a noodle. The same applies to different populations i.e. training an adult will require less sensitivity than training a senior or a toddler. If you find that the sensitivity needs to be adjusted for your desired use, refer to directions below: 1. Press the Game (Red) button to put the systems into set-up mode. 2. Press the Level (Yellow) button to access the sensitivity adjustment mode. 3. The - and + symbols will appear on the bottom two targets. (The top two targets are for adjusting levels in some of the games) 4. The range is 1-5 and the recommended default setting is 3. Medicine balls and weights should be 1 or 2, playground balls 3, and hands and noodles should be 4 or 5 depending on how hard the person hits. 5. The + sign will adjust your sensitivity for higher impact games and the - sign will adjust your sensitivity for lower impact/touch games. 6. Choose your desired sensitivity level by tapping the "+" or "-" until it is reached. 7. After a 2 second pause the system will save the setting and the game will start. Use the list below for as a guide on where to select the best sensitivity: For low impact: a noodle, or a light touch start with 5. For medium impact: a playground balls or firm touch, start with 3. For high impact: a medicine ball, or air-filled sports balls start with 1. For Advanced Training where greater precision is required, decrease the sensitivity level to Multisensory Fitness, Inc. 12

15 Chapter 4 Recommended Equipment for SMARTfit System Your SMARTFITfit system is tough, durable and designed to take a beating. However, because it is a computer, the following equipment list will be helpful in preserving its longevity. Following is the recommended equipment list: Air-filled regulation athletic balls (tennis, basketball, football, volleyball, soccer, etc.) Rubber practice baseballs, softballs, lacrosse, cricket or T-Balls (need to bounce). PassBack Footballs Playground balls of all diameters Beanbags or dead balls for single directional play Swim Noodles or foam bats for striking the targets 2 lb. or 1 kilo medicine ball (maximum weight) BOSU balls or other balance devices for standing, sitting or lying Implements for striking the balls (hockey sticks, paddles, padded bats, rackets, etc.) Cones to provide barriers or direction Padded 2, 5, or ten pound hand weights (protect the panel from developing strike marks) The following equipment is supplied with your system when it is purchased. See spec sheets for quantity details. 5 red playground balls 7 yellow playground balls 8.5 blue playground balls 2 lb. medicine ball Beanbag set Foam noodles Single handled 2lb weights What Equipment NOT to use on your SMARTfit System Regulation baseball. It will NOT return properly because there is no bounce. Over time it will damage the electronic connectors. Regulation lacrosse balls. Over time they may scuff the stations and damage the electronics. Regulation cricket balls. 3 pounds and greater medicine balls for throwing at the system. (Okay to use a heavier medicine ball to touch the targets while holding the medicine ball with hands). Any hard solid plastic implement such as a stick or bat for hitting targets Multisensory Fitness, Inc. 13

16 Chapter 5 Group Training Drills on Your SMARTfit System Group Training Format Group classes run 20 to 50 minutes in length depending on the number of repetitions applied to each exercise. Each station can accommodate up to 8 participants of all ages and skill levels. Suggested Group Fitness Class Formats Warm-up: The Warm-Up should run for 5 minutes within a 50 minute program. The main objective of the warm-up is to loosen the muscles and prepare the participants for some fastpaced movement. A good warm-up will prepare individuals for instruction, reduce the chance of injury, and set a fun mood for SMARTfit Training. Skill: The Skill Development section should run for about 10 minutes within a 50 minute program. The main focus here is the connection between the brain and body. Categories include speed, agility, balance, hand-eye coordination, and reaction time. Skill development transfers into the successful completion of life s every day activities. Cardio: The Cardio Respiratory Endurance section should run for about 15 minutes within a 50 minute program. The main focus is cardio endurance, stamina, and calorie expenditure. Core: The Core section should run for about 5 minutes within a 50 minute program. The main focus is on strengthening the torso with sit-ups, overhead passes, etc. Speed and Agility: The Speed and Agility section should run for about 10 minutes within a 50 minute program. The main focus is hand-eye speed and navigating agility using ladders or dots with hopping, side steps, and bending. Cool-Down: The cool-down should last 5 to 10 minutes within a 50 minute program. This allows the participants to bring their heartbeat nearer to resting level. For this section use brain games such as Pairing, Math, or Word games which involve more thinking and less movement. Modes of Play There are five ways to run drills on the SMARTfit system: Individual: First player plays the entire game to time completion. Next player in line begins a new game with a new time. Partners: Two players are partners and play the game together, to time completion. Next pair of players steps up to start new game with a new time Multisensory Fitness, Inc. 14

17 Team: First player plays a turn, retrieves ball, returns to the start line and hands/passes the ball to the next player in line. Around-the-World: First player takes a turn and peels off to the end of the line. The next player in line plays off of the first player s throw and peels off to the end of the line. Snake: Entire class stands in front of station 1 on the left at a starting line distance of 12, 20, or 30 from the system. Each player runs in turn to station 1, performs a task and runs back to the starting line in front of the center station, turning towards the system in front of station 2 on the right. Each player then runs in turn to station 2, performs a task, and peels off to the right, returning to the starting line in front of station 1 and repeating the task at station Multisensory Fitness, Inc. 15

18 Chapter 6 Designing a Lesson Plan The following menus will help you to design your own Training Program. Using an empty training template, fill in the blanks with activities from the menus. Choose your equipment and time based upon the objective for that training period. The possibilities are endless! TEMPLATE DESIGN YOUR OWN CLASS Date: Time: WARM-UP: Equipment Game Start Line Mode Seconds CARDIO: Equipment Game Start Line Mode Seconds SKILL: Equipment Game Start Line Mode Seconds COGNITIVE: Equipment Game Start Line Mode Seconds COOL-DOWN: Equipment Game Start Line Mode Seconds 2015 Multisensory Fitness, Inc. 16

19 ADVANCED TEMPLATE DESIGN YOUR OWN CLASS Class: Date: Time: WARM-UP: Equipment Game Start Line Mode Seconds CARDIO: Equipment Game Start Line Mode Seconds SKILL: Equipment Game Start Line Mode Seconds CORE: Equipment Game Start Line Mode Seconds COGNITIVE: Equipment Game Start Line Mode Seconds COOL-DOWN: Equipment Game Start Line Mode Seconds 2015 Multisensory Fitness, Inc. 17

20 Chapter 7 Chart Displaying Activated Games # RALLYWALL Zones 1 Rallywall Zones All Targets - 5 points for each hit to the lit targets 2 Rallywall Zones Upper 3 rows - 5 points for each hit to the lit targets 3 Rallywall Zones Upper 3 rows with penalty - Penalty for hitting outside lit region 4 Rallywall Zones - Lower 4 rows - 5 points for each hit to the lit targets 5 Rallywall Zones - Lower 4 rows with penalty - Penalty for hitting outside lit region 6 Rallywall Zones Top row 5 points for each hit to the lit targets 7 Rallywall Zones Top row with penalty - Penalty for hitting outside the lit region 8 Rallywall Zones Bottom row 5 points for each hit to the lit targets 9 Rallywall Zones Bottom row with penalty Penalty for hitting outside the lit region 10 Rallywall Zones Middle 3 rows 5 points for each hit to the lit targets 11 Rallywall Zones Middle 3 rows - Penalty for hitting outside the lit region # RALLYWALL Zones SMARTFITfit ProTrainer only (Multi-panel games) 101 Rallywall Zones All Targets - 5 points for each hit to the lit targets 102 Rallywall Zones Upper 3 rows - 5 points for each hit to the lit targets 103 Rallywall Zones Upper 3 rows with penalty - Penalty for hitting outside lit region 104 Rallywall Zones - Lower 4 rows - 5 points for each hit to the lit targets 105 Rallywall Zones - Lower 4 rows with penalty - Penalty for hitting outside lit region 106 Rallywall Zones Top row 5 points for each hit to the lit targets 107 Rallywall Zones Top row with penalty - Penalty for hitting outside the lit region 108 Rallywall Zones Bottom row 5 points for each hit to the lit targets 109 Rallywall Zones Bottom row with penalty Penalty for hitting outside the lit region 110 Rallywall Zones Middle 3 rows 5 points for each hit to the lit targets 111 Rallywall Zones Middle 3 rows - Penalty for hitting outside the lit region CHASE THE TARGET - Multi-station systems Note Games are for multi-station systems and operate as a single game with 1 score. Target score value is as follows for all Chase the Target Games: 10-Blue, 8-Green, 6-yellow, 4-White, 2-Red 201 Chase the Station (all targets) chase the lit area across each station 202 Chase the Station (upper 3 rows) chase the lit area across each station 203 Chase the Station (lower 4 rows) chase the lit area across each station 204 Chase the Station (top row) chase the lit area across each station 205 Chase the Station (bottom row) chase the lit area across each station 206 Chase the Station (lower 2 rows) chase the lit area across each station 207 Chase the Station (center target only) chase the lit area across each station CHASE THE TARGET Target score value is as follows for all Chase the Target Games: 10-Blue, 8-Green, 6-yellow, 4-White, 2-Red 216 Chase the Single Target (middle 3 rows) chase the lit target 217 Chase the Single Target (middle 3 rows) chase the lit target as it goes from A to Z 218 Chase the Single Target (middle 3 rows) chase the lit target as it counts from 0 to Chase the Single Target (all targets) chase the lit target 220 Chase the Single Target (top row) chasse the lit target 2015 Multisensory Fitness, Inc. 18

21 221 Chase the Single Target (bottom row) chase the lit target 222 Chase the Single Target (lower 2 rows) chase the lit target 223 Chase the Single Target (lower 4 rows) chase the lit target 224 Chase the Single Target (upper 3 rows) chase the lit target 225 Chase the Single Number (all targets) chase the lit target as it counts from 0 to Chase the Single Number (lower 4 rows) chase the lit target as it counts from 0 to Chase the Single Number, by 2 (all rows) chase the lit target as it counts by 2 s 228 Chase the Single Number, by 3 (all rows) chase the lit target as it counts by 3 s 229 Chase the Single Letter (all rows) chase the lit target as it goes from A to Z 230 Chase the Single Letter (lower 4 rows) chase the lit target as it goes from A to Z 231 Chase the Single Letter (upper 3 rows) chase the lit target as it goes from A to Z 232 Chase the Single Target (all targets) Left, Right and Both, Use correct hand or both to chase the lights on the system. L will be on right side and R will be on Left side so player is to cross arms to play. 233 Chase the Single Target (all targets) Left, Right and Both, Use correct hand or both to chase the lights on the system. L, R and B will light up randomly around the wall. CHASE THE TARGET SMARTFITfit ProTrainer only (Multi-panel Games) Target score value is as follows for all Chase the Target Games: 10-Blue, 8-Green, 6-yellow, 4-White, 2-Red 301 Chase the Panel (all targets) chase the lit area across each panel. 302 Chase the Panel (upper 3 rows) chase the lit area across each panel. 303 Chase the Panel (lower 4 rows) chase the lit area across each panel. 304 Chase the Panel (top row) chase the lit area across each panel. 305 Chase the Panel (bottom row) chase the lit area across each panel. 306 Chase the Panel (lower 2 rows) chase the lit area across each panel. 307 Chase the Panel (center target only) chase the lit area across each panel. LIGHTS OUT 600 Lights Out Race - (all targets) Knock out all lights, 1 st player to complete ends game. 601 Lights Out Race - (lower 4 rows) Knock out all the lights, 1 st player to complete ends game 602 Lights Out Race - (all targets) Knock out all the lights, game ends when all stations are done. 603 Lights Out Race - (lower 4 rows) Knock out all the lights, game ends when all stations are done. 604 Lights Out Race - (upper 3 rows) Knock out all the lights, game ends when all stations are done. 605 Lights Out Keep 3 On Timed Game (all targets) Knock out all the lights and then continue to chase 3 targets. 606 Lights Out Keep 3 On Timed Game (lower 4 rows) Knock out the targets then continue to chase 3 targets. 607 Lights Out Keep 3 On Timed Game (upper 3 rows) Knock out the targets then continue to chase 3 targets. 608 Track the Number - Race (all targets) Track the correct number 0 to 19 and back to Track the Number - Race (lower 4 row) Track the correct number 0 to 19 and back to Track the Number - Race (all targets) Track the correct number 19 to Track the Number Timed Game (lower 4 rows) Track the correct number 0 to 19 and back to Track the Number Timed Game (all targets) Track the correct number 0 to 19 and back to Track the Number, X 2 Timed Game (all targets) Track the correct number counting by 2 s. 614 Track the Number, X 3 Timed Game (all targets) Track the correct number counting by 3 s. 618 Track the Letter Timed Game (all targets) Track the alphabet, A to Z and back. 619 Track the Letter Timed Game (lower 4 rows) Track the alphabet, A to Z and back. 620 Track the Letter - Timed Game (middle 3 rows) - Track the alphabet, A to Z and back. 621 Track the Color Timed Game (all targets) Track the color on center target at start. 622 Track the Color Timed Game (lower 4 rows) Track the color on center target at start Multisensory Fitness, Inc. 19

22 623 Track the Color Timed Game (middle 3 rows) Track the color on center target at start. 624 Track the Smiley Face Timed Game (all targets) Track the smiley face until time runs out. 625 Track the Smiley Face Timed Game (lower 4 rows) Track the smiley face until time runs out. 626 Track the Smiley Face Timed Game (middle 3 rows) Track the smiley face until time runs out. LIGHTS OUT - SMARTFITfit ProTrainer only (Multi-panel Games) 700 Lights Out Race - (all targets) Knock out all lights on system in the shortest amount of time. 701 Lights Out Race (lower 4 rows) Knock out all the lights on the system in the shortest amount of time. 702 Lights Out Race (upper 3 rows) Knock out all the lights on the system in the shortest amount of time. 703 Lights Out Race (lower 2 rows) Knock out all the lights on the system in the shortest amount of time. PAIRING, MEMORY AND SEQUENCING Find the pairs or sequence 800 Pairing - Color (timed game) Find color pairs in the time set. System refresh each time. 802 Pairing - Numbers (timed) - Find number pairs in the time set. System refresh each time 805 Pairing - ABC (timed) - Find Alpha pairs in the time set. System refresh each time 808 Pairing - Shapes (timed) - Find shape pairs in the time set. System refresh each time 810 Pairing - Dice (timed) Find dice pairs in the time set. System refresh each time 812 Pairing - Symbols (timed) - Find symbol pairs in the time set. System refresh each time 814 Pairing Pictures (timed) - Find picture pairs in the time set. System refresh each time 2015 Multisensory Fitness, Inc. 20

23 Chapter 8 Health and Fitness Assessments Track individual health and fitness metrics while programming workouts for SMARTFITfit Trainer and ProTrainer to establish baseline values. Instructors can index results based on population norms to show individual progress and the amount of improvement which has taken place. More specific online performance tracking will become available on our website. Assessments included focus on presenting key performance indicators for body composition, cardiovascular capacity, upper body and core endurance, as well as reaction time. Assessments should be preformed weekly or bi-monthly to hold participants accountable but more importantly indicators will allow the instructor to adjust fitness program as level of competency progresses. Name: Date: Birthdate: Height: Weight: Date Weight (lbs) Resting Heart Rate (bpm) Neck Circumference (in) Chest Circumference (in) Waist Circumference (in) Hip Circumference (in) 1-Mile Walk Time (mm:ss) Push Ups (reps) Sit Ups (reps) Plank (mm:ss) Start Re-Eval #1 Re-Eval #2 Re-Eval #3 Re-Eval #4 For assessment information, calculations, and population norms please visit Multisensory Fitness, Inc. 21

24 Chapter 9 Warm-Up Dynamic Stretch Objective: Improve joint mobility and increase heart rate Equipment: SMARTfit Trainer Organization: Form a line at the 20 starting mark. Play as a relay race, except players must perform dynamic stretches to and from the training station. Every player should complete each exercise before warm-up is completed. Activity Level 1: Game 1 - Time 240 seconds. Interval List of approved dynamic stretches: Inchworms High knees Lunge + twist Hip flexor lunges Piriformis lunges Mode: Individual/Partner/Group Objective: Team interval warm-up Equipment: SMARTfit Trainer & Medicine ball Seal Stretch Side lunges Butt kicks Straight leg skip Organization: Have each team stand 20 away from their station. First player runs to the station with medicine ball in hand and stops with a two-footed hop, planting both feet firmly. Player then jumps to hit the top targets, chest pass to center target, side lunge and reach to middle targets, and finally drop to push-up position to hit the lower 2 targets. Activity Level 1: Set SMARTFIT Trainer to Game 1 - Time 30 seconds per person Activity Level 2: Same as level 1 except players can lunge, skip, and dynamic stretch up to the training stations. Circuit Mode: Individual/Partner/Group Objective: Warm up using circuit training stations & rest periods Equipment: SMARTfit Trainer, medicine balls, BOSU, mats Organization: Training Station 1 set up with a mat to sit on. Player at Station 1 will perform sit-ups while tossing medicine ball to lit target. After a short break, set up the training station with a BOSU Multisensory Fitness, Inc. 22

25 Player will strike targets with hands while balancing. Set players up for burpees, overhead throws or wood-chops. Players perform each task for 20 seconds, followed by a minute of rest. Activity Level 1: Set SMARTfit Trainer to Game Time 20 seconds per station Activity Team Level: Each player is assigned to a station, and rotate through the stations every 20 seconds with minimal rest. Multi-planar Movement Mode: Individual/Partner/Group Objective: A warm-up designed to create coordination and movement in all planes Equipment: SMARTfit Trainer, agility ladders Organization: Players form a line behind the agility ladder. The trainer will demonstrate an Icky Shuffle and the players will perform the Icky Shuffle to the training station, touch any lit target and return to the back of the line. The trainer will demonstrate High Knees and the players will perform the High Knees to the training station, touch any lit target and return to the back of the line. Lastly, the trainer will demonstrate a Carioca and the players will perform the Carioca to the training station, touch any lit target and return to the back of the line. Activity Level 1: Set SMARTfit Trainer to Game 2 - Time 60 seconds Activity Team Level: 2 teams, one at each station. First player jogs up to the station and strikes any target for 5 points. Player then shuffles BACKWARDS to the start line and next player begins. Play continues until time expires. Stress the fact that this is a warm-up and not a race. Agility Mode: Partner/Group Objective: Warm-up designed to improve reaction times, and acceleration Equipment: SMARTfit Trainer, 5 cones, ball for throwing Organization: Set up cones in an X formation, with one cone at each end and one in the middle. Each cone will correspond with one of the top 5 targets on the training station. Player 1 will be throwing the ball at the specified target in the top 5. Meanwhile as each new target lights up other players run to the corresponding cone. Play for 30 seconds and switch players, so everyone has a chance to throw. Activity Level 1: Set SMARTfit Trainer to Game Time 30 seconds Wood-Chop Mode: Individual/Partner/Group Objective: Full body warm up Equipment: SMARTfit Trainer, medicine ball Organization: Have each player stand 5 away from training station standing with side to the station. Players hold medicine ball in both hands beside outer hip. Players stand up and twist torso forcefully enough to throw medicine ball at any target on training station. After 45 seconds switch sides and repeat Multisensory Fitness, Inc. 23

26 Activity Level 1: Set SMARTfit Trainer to Game 1 - Time 45 seconds Activity Level 2: Game 220. Same as level 1 except for players will have to locate the single lighted target to hit for points. Activity Level 3: Game 606. Same as level 1 except for players will have to locate and knock out 3 lighted targets. Sprint Relay Mode: Individual/Partner/Group Objective: Sprint warm ups moving forwards, backwards and side to side Equipment: SMARTfit Trainer, medicine balls, elastic bands Organization: Divide players into equal groups in front of SMARTfit Trainer. Players start on the 20 line. Players start on the 20 line. First player runs to the SMARTfit Trainer and hits the wall with hands to score 5 points. First player then runs backward to the start line, touches the next player in line. Player 2 then runs to the SMARTfit Trainer. Players can side shuffle with bands, chest pass medicine balls to each other. Encourage players to try different things each time they run up to the station. Activity Level 1: Game 1 - Time 60 seconds Activity Level 2: Instructor calls out an exercise to use while the relay is in progress to add listening skills to the game. Squat Jump Objective: Warm-up lower body with plyometric exercise Equipment: SMARTfit Trainer, medicine ball Organization: Divide players into equal and diverse groups in front of the SMARTfit Trainer. Players start on the 20 or further. First player runs up to the station and stops with a two-footed hop, planting both feet firmly. Player then squat-jumps as high as possible and hits the station for a point. Player lands firmly on two feet, and runs backwards to the start line. Next player begins when first player is across the start line. Play continues until time expires. Activity Level 1: Game 6 - Time 45 seconds Activity Level 2: Start players at the 2 line, and set SMARTfit Trainer to game 224 Level 2 Time 45 seconds. When trainer says go; player will squat, jump and strike the single active target. For increased intensity, have player hold a medicine ball in their hands and squat lower. Upper Body Objective: Warm up the upper body and increase muscular endurance Equipment: Handled medicine balls Organization: Player stands in front of station with handled med balls in hand. Player reaches to selected target to put the light out. Player uses left hand for right side targets and right hand for left 2015 Multisensory Fitness, Inc. 24

27 side targets. Use both hands to put center light out. More points are allotted for faster reaction times. Play continues until time expires. Activity Level 1: Game Level 2 - Time 45 to 60 seconds Activity Level 2: Set system to Game 606 and use either hand for striking targets. Acceleration Objective: Warm up drill that challenges speed, change of direction and spatial awareness Equipment: Hands Organization: Player 1 lines up at the 10 line in front of Station 1. Place a marker at the 10 mark in front of station. Player 1 starts behind the marker. When the trainer says go; player will sprint to the station to knock 1 light out. Player must return to 10 marker in between strikes on the targets. Game is over when all 7 targets have been knocked out. NOTE: Encourage players to decrease their time every game. Activity Level 1: Game Time 60 to 120 seconds Activity Level 2: Set up three separate markers at different distances; such as 5, 10 and 15. Treat the game as a suicide drill. Different distances will help improve muscular endurance and cardiovascular stamina. Speed and Power Objective: Warm up drill challenging core strength, neuromuscular efficiency and muscular endurance Equipment: Medicine ball & speed ladder Organization: Start player(s) at 15 mark, and place speed ladder running perpendicularly to training station at 10 mark and lastly place a marker at 5 mark. Player starts behind 15 mark with medicine ball held overhead with locked elbows. When trainer says go, player navigates through the speed ladder. Player stops at the 5 mark and overhead throws the medicine ball to any target on the station. Activity Level 1: Game 1 - Time 60 to 120 seconds Activity Level 2: Trainer can choose different speed ladder methods, and different medicine ball tosses. Set to Game level 5. Player has to hit the 1 lit target. Partner Mode: Partner Objective: Warming up 2 clients in a fun, interactive way Equipment: SMARTfit Trainer Organization: 1st Player stands at the 5 mark while 2nd Player stands at 10 mark. First player standing at 5 mark throws bean bag at the single lighted target as it moves across the training station. Player 1 must retrieve the beanbag in between each throw, and return to the 5 mark before 2015 Multisensory Fitness, Inc. 25

28 throwing again. Player 2 will perform an exercise for the duration that each light is on. Top target = Squat Jumps, Center Target = Jumping Jacks, Midlevel targets = Side lunges, and Lower targets = Push-ups. Play for 30 seconds, and then switch positions. Activity Level 1: Game Level 3 - Time 30 seconds 2015 Multisensory Fitness, Inc. 26

29 Lower Body Foundation Mode: Individual Chapter 9 Skill Drills Objective: Build a foundation of movement patterns designed to strengthen and stabilize lower body Equipment: Medicine Ball, BOSU Organization: Player stands at 4 mark centered in front of the training station. Each target of the lower 5 active targets in this game will correspond with a lower body exercise. Center target = goblet squat, mid-level targets = side lunge and reach, lower targets = Romanian dead lifts. Player will strike target while performing corresponding exercise. Continue for 90 seconds and strive for high score. For increased intensity trainer can add a medicine ball for player to hold, or a BOSU for player to balance on. NOTE: Trainers will deduct points for poor form. Activity level 1: Game 223 level 4. Time 90 seconds Activity level 2: Game 219 Level 4. Play the same as before, except now the top 2 targets are on as well. The top 2 targets will correspond with a push-press. Individual Chase Challenge Mode: Individual/Partner/Group Objective: Hand-eye coordination, kinetic chain linking, and concentration Equipment: SMARTfit Trainer, Tennis ball Organization: Player stands at 5 mark with tennis ball in hand. When the trainer says go, player throws ball at the single lit target as it moves across the top 5 targets. If playing with a partner, second player catches first player s rebound and throws to next target. If playing in a group set up a line and play as a relay. Increase time to 240 seconds and switch players every 30 seconds. Activity Level 1: Set SMARTfit Trainer to Game 220 level 3 - Time 45 seconds Activity Level 2: Have players hold a 2 pound medicine ball in both hands. Players must keep both hands on the ball and knock the targets out with the medicine ball. This adds a strength and endurance component to the activity. Activity Level 3: Have players stand on a BOSU Ball or Balance Board while chasing the targets. Activity Level 4: Switch to game 231. Have players hold a noodle in each hand. Players must strike the targets with the opposite noodles for points. SMARTFIT Push Press Mode: Individual/Partner/Group Objective: Reinforcing a fundamental movement, and full body conditioning Equipment: SMARTfit Trainer, medicine ball Activity Level 1: Set SMARTfit Trainer to Game 224 level 3 - Time 45 seconds 2015 Multisensory Fitness, Inc. 27

30 Organization: Player stands at 4 mark with medicine ball in hands. When the trainer says go; player squats and overhead throws ball at the single lit target as it moves across the top 3 targets. If playing with a partner, second player catches first player s rebound and throws to next target. If playing in a group set up a line and play as a relay. Increase time to 240 seconds and switch players every 30 seconds. Activity Level 2: Have players squat low enough to touch medicine ball to the floor. Activity Level 3: Have players stand on a BOSU Balancer or Balance Board while chasing the targets. Team Relay Challenge Mode: Individual/Partner/Group Objective: Learning medicine ball throws Equipment: Medicine ball Organization: Two teams of players will stand 10 away from SMARTfit Trainer with one ball in the first player s hands. Trainer specifies which method of medicine ball throw: overhead, wood-chop, throw-down etc. Then says go, first player tosses ball to hit the randomly lighted target, moves out of the way to the left or to the right, and the next player in line catches the rebound and returns the ball to the wall. Play continues until time expires. Activity Level 1: Set SMARTfit Trainer to Game Time 45 seconds Activity level 2: Set time to 60 or 120 seconds and move teams to 20 back from wall. Players have to carry medicine ball overhead with locked elbows to the 10 mark. Add an agility ladder for extra difficulty. Note: Keep track of your scores on our Facebook site, on a white board, or on your facility s web site. This is a great motivational tool and a good team building activity. Push-Ups and Shoulder Stability Mode: Individual/Partner/Group Objective: Strength, endurance, and team building Equipment: SMARTfit Trainer Organization: First player starts in push-up position in front of the training station. When trainer says go, first player will perform a push-up before striking the lower lit target with hand. Targets will score more points for faster reaction times. If playing with a partner, partner can rest for 30 seconds while player is playing. If playing with a team set time to 240 seconds and rotate players every 20 seconds. Activity Level 1: Set SMARTfit Trainer to Game 221- Level 1 - Time 30 seconds Activity Level 2: Trainer can add an Airex pad to increase the level of instability. Activity Level 3: Trainer can add a stability ball underneath player s feet for increased instability, and increased resistance. SMARTFIT Sit-Ups Mode: Individual/Partner/Group 2015 Multisensory Fitness, Inc. 28

31 Objective: Perform abdominal exercises using a medicine ball Equipment: 2 pound medicine ball Organization: One player in front of each station at about the 5 line. Player sits on the floor in a situp position with knees bent and medicine ball gripped in both hands. Player leans back with ball over head until shoulder blades touch the floor, then brings body back up while launching the ball at the station, anywhere above the white line to score 1 point. Player catches ball and repeats the movement until time expires. Activity Level 1: Set SMARTfit Trainer to Game 2 - Time 30 seconds Activity Level 2: Set SMARTfit Trainer to Game 220 level 2 - time 30 seconds. Now players will have to search for a single random target and launch the medicine ball to that target to score points. Activity Team Level: Same as above but move time to 120 seconds. Have first player in line perform 5 sit-ups with medicine ball and then pass the ball to the next player in line. Players continue to perform 5 sit-ups each time until time expires. Single Leg Balance Mode: Individual Objective: Play a game on a single leg to increase ankle & hip proprioception Equipment: SMARTfit Trainer Organization: Player stands on a single leg within arm s reach to the training station. When trainer says go, player may hit first target. Player must remain on one leg for duration of the game. When time is up, switch legs and repeat. Activity Level 1: Set SMARTfit Trainer to Game 220 level 2 - Time 30 seconds Activity Level 2: Have the player stand on a Bosu pad for increased instability. Speed and Agility Ladder Mode: Individual/Partner/Group Objective: Learn to navigate a speed ladder while moving to training station Equipment: Speed ladder (or create one with tape or paint) Organization: Place or create a speed ladder in front of the training station. Player steps up and navigates the ladder, hitting each square with the step of a foot. When reaching the training station, player will strike one of the lit targets and then return to the first rung of the speed ladder. Player will then navigate the ladder on the way back to the start line so the next player in line can begin. Game ends when time expires. Activity Level 1: Set SMARTfit Trainer to Game 606- Time 60 seconds Activity Level 2: Have players perform various motor activities while navigating the ladder (Icky shuffle, Ali shuffle, High knees). Activity Level 3: Have players hold a medicine ball overhead with locked elbows, then navigating the ladder up to the station. Player then knocks out a target and navigates ladder back to the start line and hands the medicine ball to the next player in line. Game continues until time expires Multisensory Fitness, Inc. 29

32 Agility Cones Mode: Individual/Partner/Group Objective: Navigate a path through cones to improve speed and agility Equipment: Cones Organization: Place cones or spots in front of each training station, about 5 apart and in the shape of a T. First player will sprint up to the station, weaving in and out of the cones. Player touches the lit target for points then sprints back to the start line, weaving through the cones on the return trip. Next player starts and play continues until time expires. Activity Level 1: Set SMARTfit Trainer to Game Time 120 seconds Activity Level 2: Have players navigate the course individually 2 times each way. This will add cardiovascular exercise to the mix. Mountain Climbers Mode: Individual Objective: Core strength, shoulder stability Equipment: SMARTfit Trainer, BOSU, Stability ball Organization: Player starts in push-up position facing away from the training station. When trainer says go, player hits the lower lit target with feet. Player must maintain a straight back, hips parallel with floor and an engaged core for the duration of the exercise. Trainers will deduct points for poor form. More points are awarded for faster reaction times. Play until time expires. Activity Level 1: Set SMARTfit Trainer to Game Level 2 - Time 30 seconds Activity Level 2: Set up a BOSU for the player to stabilize with their hands. Activity Level 3: Set up a stability ball for the player to stabilize with their hands. Renegade Rows Mode: Individual Objective: Improve muscular tone, strength and endurance Equipment: SMARTfit Trainer, Mat, Elastic bands or Small weights Organization: Player starts in push-up position within arm s reach of the training station. Player holds small weight in each hand (by placing weights on the ground at shoulder s width, player can stabilize the weights with hands). When trainer says go; player will renegade row in between each strike on the lower two targets. Players strive for high score and alternate hands between renegade rows. Activity Level 1: Set SMARTfit Trainer to Game 8 - Time 30 seconds Suicide Drill 2015 Multisensory Fitness, Inc. 30

33 Mode: Individual/Partner/Group Objective: Speed/agility and endurance Equipment: Beanbags, Tape to mark lines or use lines from basketball court Organization: Player starts at the 10 line with a beanbag in hand. Player throws beanbag to knock out a lighted target, sprints up to the station to retrieve the beanbag and sprints back to the 15 line. Player throws and retrieves each line marker (10, 15, 20, 25, and 30.) Game ends when all the targets are knocked out. Activity Level 1: Set SMARTfit Trainer to Game Time 60 seconds Activity Level 2: Set the SMARTfit Trainer to game 606 and time to 60 seconds. Players will throw beanbags at lighted targets and 3 targets will always be on and available. Game will end when time expires. Activity Level 3: Use the above activities but have the player hold a 2 pound medicine ball in their hands. Players will hit the lighted targets with the medicine ball held in both hands. This will add a strength component to the exercise. Activity Team Level: Set time to 120 seconds. Have 2 teams line up at each station at the 20 line. First player throws the beanbag to knock out a target, sprints to retrieve the beanbag, before handing the beanbag to the next person in line. Player then goes to the end of the line and play continues until time expires. Landmines Mode: Individual Objective: Strengthen core with rotational exercises Equipment: Handled medicine ball Organization: Player starts with 2 hands gripping the handled medicine ball facing the training station. When trainer says go, player rotates shoulders and bends a knee to touch the floor. Player twists forward as standing up and forcefully hits the center target. Player rotates to other side and repeats. Play continues until time expires. Activity Level 1: Set SMARTfit Trainer to Game 4 - Time 30 seconds Activity Level 2: Set to game 224. Players rotate and strike one lit target. Ambidextrous Mode: Individual/Partners Objective: Improve hand-eye coordination and movement patterns associated with throwing Equipment: SMARTFIT Trainer, Tennis ball Organization: Player starts at 10 mark with a tennis ball in dominant hand. When the trainer says go; player will throw ball at training station (above the line) for points. Player catches the rebound with opposite hand, and throws back to station with same (non-dominant) hand. Play until time runs out, strive for maximum score. NOTE: Trainers should be mindful of throwing technique. Show clients how to properly throw with their non- dominant arm before beginning exercise Multisensory Fitness, Inc. 31

34 Activity Level 1: Set SMARTfit Trainer to Game 2 - Time 45 seconds Activity Level 2: Set SMARTfit Trainer to Game 220 Level 3 - Time 45 seconds. Play the same as Activity Level 1, except players are looking for 1 active target above the line. Partner Activity: Play the same as Activity Level 1 & 2, except have two players side by side at the 10 mark. Player on right side throws with right hand, player on left side throws with left hand. Players switch sides Multisensory Fitness, Inc. 32

35 Tuck & Twist Mode: Individual Chapter 10 Stability & Core Strength Objective: Improve intrinsic core stabilizers, balance, and upper body strength Equipment: Stability ball Organization: Player lies in push-up position with ankles on stability ball. When trainer says go; player twists lower body and brings knees to chest so that player s left knee touches right elbow. Player strikes a lower target for points and repeats on the other side. Activity Level 1: Set SMARTfit Trainer to Game 8 - Time 30 seconds Activity Level 2: Set SMARTfit Trainer to game 221 level 4. Same organization as level 1, except now players must track and strike a single active target below the line. Activity Level 3: For increased rep count, have player strike perform one tuck and twist on each side before striking the target. SMARTFIT Side Planks Mode: Individual/Partner/Group Objective: Improve core stability, and trunk rotation Equipment: 2lb Handled Medicine Ball, BOSU Balancer Organization: Player starts in bent-arm side plank position, holding medicine ball in top hand held by side. When trainer says go; player lifts top arm to strike targets above the line for points. Play 30 seconds on each side. Activity Level 1: Set SMARTfit Trainer to Game 2 Time 30 seconds Activity Level 2: For increased resistance place a BOSU Balancer rubber side up for player to place their feet on. Play same as Activity Level 1. Activity Level 3: For increased resistance lift top leg. Play the same as Activity Level 2. Note: This exercise is not about speed or points. As a trainer, you should always control your client s posture and tempo. A helpful way to explain this to your client is that you want them to finish the exercise with 50 points every time. (3 seconds per rep) Crossover Crunches Mode: Individual Objective: Strengthen Core and torso rotation Equipment: Stability ball, Medicine ball Organization: Player sits on stability ball with feet on the ground, toes touching the SMARTFIT Trainer. When the trainer says go; player will crunch up to touch the left target with right hand, and right target with left hand. Player repeats for 45 seconds Multisensory Fitness, Inc. 33

36 Activity Level 1: Set SMARTFIT Trainer to Game 2 Time 45 seconds Activity Level 2: Same as Activity Level 1, except now player is sitting on the ground and has to crunch all the way up to hit targets. Activity Level 3: Same as Activity Level 2, except now player is holding a medicine ball above their head. SMARTFIT V-Ups Objective: Improve balance and core strength Equipment: BOSU/Balance Ball and Medicine Ball Organization: Have player sit at an angle on ambosu/balance ball with feet raised on the floor about 3 from SMARTfit Trainer. When trainer says go, players will toss the medicine ball to any target above the line and maintain balance. When playing with partners, set up the inactive player into a plank position. Activation of the core muscles will complement this exercise nicely. When playing with a team set this up as a relay and change the time to 240 seconds, alternating players every 30 seconds. Players in line should be performing core activation exercises. Activity Level 1: Set SMARTfit Trainer to Game 3 - Time 30 seconds Activity Level 2: Set SMARTfit Trainer to game 220 level 4. Same set up as level 5, except now player must chase random targets above the line. Activity Level 3: Set SMARTfit Trainer to game 221. Same as Activity Level 5, except now player must chase a randomly selected target on the top 3 targets. Try throwing and catching with one hand. Good Mornings Mode: Individual Objective: Strengthen erector spinae, glutes and hamstrings with a core exercise. Equipment: Stability ball Organization: Player lies prone with stability ball underneath hips. When trainer says go; player hinges at waist to bend forward and get as close to the floor as possible without touching. On the way up, player will strike two targets above the line for points. NOTE: It is extremely important for this motion to hinge at the waist, and not the lower back. When player s body is in full extension, glutes should be contracted. Continue for 45 seconds. Activity Level 1: Set SMARTfit Trainer to Game 2 - Time 45 seconds Activity Level 2: Set SMARTfit Trainer to game 222 level 3. Same organization as level 1, except now players must chase a single active target on the lower 4 targets. Superman s 2015 Multisensory Fitness, Inc. 34

37 Mode: Individual Objective: Strengthen and stabilize muscles along the spine Equipment: SMARTfit Trainer, Small 2 lb weights (optional) Organization: Player lies prone within arm s reach of the SMARTfit Training station. When trainer says go; player will lift legs, arms, chest and head off the ground and stabilize. Player will strike lower two targets as quickly as possible for points. For extra difficulty: add 2 lb weights in each hand. When the timer runs out the game is over. Activity Level 1: Set SMARTfit Trainer to Game Level 2- Time 30 seconds Note: Players should keep all limbs at least 2 inches off the floor at all times. Emphasize that every muscle on the back side of the player s body should be contracted. (Calves, hamstrings, glutes, lower back, rhomboids, rear deltoids). Plank & Twist Mode: Individual Objective: Improve intrinsic core stabilizers, balance, and full body coordination Equipment: Stability ball Organization: Player lies in push-up position with ankles on stability ball. When trainer says go; player twists lower body so that the sides of the player s feet are touching the stability ball. Player strikes a lower target for points and repeats on the other side. Activity Level 1: Set SMARTfit Trainer to Game 8 - Time 30 seconds Activity Level 2: Set SMARTfit Trainer to game 221 level 4. Same organization as level 1, except now players must track and strike a single active target below the line. Activity Level 3: For increased instability, have player strike lower target while holding the twist on the stability ball. Intrinsic Stability Mode: Individual Objective: Improve intrinsic core stabilizers and upper body strength Equipment: BOSU Ball, 2lb. Medicine Ball or Playground Ball (depending on ability level) Organization: Have each player place BOSU Ball about 3 from each panel. Players then kneel on the BOSU with the medicine ball in both hands. The game begins when players chase a randomly selected single target above the line using both hands to throw the medicine ball at the target and both hands to catch it. Activity Level 1: Set SMARTfit Trainer to Game 223 level 4 - Time 30 seconds 2015 Multisensory Fitness, Inc. 35

38 Activity Level 2: Set SMARTFIT Trainer to game 219 level 2. Same organization as level 1, except now players must hit randomly selected targets anywhere on the panel. Activity Level 3: Set SMARTFIT Trainer to game 220 level 2. Same organization as level 2, except now players must throw overhead and catch the medicine ball overhead. Activity Level 4: Set SMARTFIT Trainer to game 219 level 2. Same organization as level 3, except now players must also keep their toes off of the ground for the duration of the game. Diamond Push-ups/ Prone Superman Objective: Improve shoulder stability, core strength, and upper body strength Equipment: BOSU Balancer, Stability Ball Organization: Place BOSU Balancer 2 away from Training Station with rubber side up. Players begin in prone position with hands together in the center of the BOSU. When trainer says go; players will perform 3 diamond push-ups and alternate hands to strike lower 2 targets. Activity Level 1: Set SMARTfit Trainer to Game 221 level 4 - Time 10 to 20 seconds Activity Level 2: Set SMARTfit Trainer to game 2. Place Stability Ball 2 away from Training Station and player lies prone with sternum on the top of the stability ball. Player holds two small 2lb weights in hands. When Trainer says go, player will externally rotate shoulders and raise hands to their sides, then reach hands forward to touch the Training station for points. Player can lower hands in between reps, or choose to keep them up for higher score/muscular endurance exercise. SMARTfit Jackknifes Objective: Strengthen core Equipment: SMARTfit Trainer, medicine ball Organization: Player lies supine (on back) with head facing training station. Player is holding medicine ball in hands, and legs are extended vertically from hips. When the trainer says go; player will extend weight behind head to station, and extend legs and hold 1 above the ground. Players strike lower targets for points. In between striking the targets, players will perform a jackknife. (Jackknifes are performed by player lifting extended legs off the ground, and simultaneously lifting head and shoulder blades off the ground reaching the medicine ball for toes. Players will repeat for 45 seconds; striving for high score Activity Level 1: Set SMARTfit Trainer to Game 1 Time 45 seconds. Activity Level 2: Set SMARTfit Trainer to Game 6 Time 45 seconds. Player is now facing the training station lying on back. When trainer says go; player will jackknife and throw the medicine ball at targets on the top row. Pikes Mode: Individual Objective: Strengthen core, hip flexion, and upper body strength and stability Equipment: SMARTfit Trainer, stability ball 2015 Multisensory Fitness, Inc. 36

39 Organization: Players start in push-up position with knees/shins on stability ball, and hands on the ground. Starting line is formed at the 6 mark. When trainer says go; players walk hands forward until they are within an arm s reach of the training station. Players will lift hips up in the air, and pull knees into chest before striking the lower two targets with hands for points. Players continue to alternate between pikes and striking targets for full 45 second duration. Activity Level 1: Set SMARTfit Trainer to Game 8 Time 45 seconds Activity Level 2: Set SMARTfit Trainer to Game221 Level 3 Time 45 seconds. Play the same as Activity Level 1, except players now have to search and strike one active target. Activity Level 3: Play the same as Activity Levels 1, 2 except players will perform a push-up between pikes Multisensory Fitness, Inc. 37

40 SMARTFIT Skiers Mode: Individual Chapter 11 Cardio Objective: Improve frontal plane explosiveness, and increase heart rate Equipment: SMARTfit Trainer, medicine ball Organization: Player stands centered on the station, within an arm s length. When trainer says go; player will ski (side lunge and reach with opposite arm) to touch the lower target for points. Players alternate sides and move as quickly as possible for maximum points. Activity Level 1: Game 8 - Time 90 seconds Activity Level 2: Set to Game 221 Level 5. Follow the same instructions as level 1 except player will chase single lower target. For increased intensity hold medicine ball in hands. Skiers to Push Plank Mode: Individual Objective: Improve frontal plane explosiveness, increase heart rate and core strength Equipment: SMARTfit Trainer Organization: Player stands centered on the station, within an arm s length. When trainer says go; player will ski (side lunge and reach with opposite arm) to touch the lower target for points. Players alternate sides and move as quickly as possible for maximum points. When trainer says down; player drops to push-up position and strikes lower targets with hands. Activity Level 1: Game 8 - Time 90 seconds Activity Level 2: Set to Game 221 Level 2. Follow the same instructions as level 1 except player will chase single lower target. For increased intensity have player perform explosive push-ups while striking targets. Stability Ball Crawl Objective: Developing core strength, joint stability and aerobic conditioning Equipment: Stability ball Organization: Player starts in push-up position with shins/knees on ball 20 away from Training Station. Players are lined up behind the 20 line. When trainer says go; player will walk hands forward on the ground until toes are barely touching the stability ball. Player then walks the ball 2015 Multisensory Fitness, Inc. 38

41 back to shins/knees, and continues forward until at the Training Station. Upon reaching the station, player will strike the lower 2 targets 10 times while performing push-ups in between strikes. Activity Level 1: Game Time 120 seconds If playing a partner or group game, have player stand up and turn around to return to the 20 mark for the next player. Push Plank to Jump Mode: Individual Objective: Strengthening core, upper body and increasing heart rate with jumping exercises Equipment: SMARTFIT Trainer Organization: Player lies prone in push-up position centered on the station, within an arm s length. When trainer says go; player will strike the lower target for points. Players alternate arms and move as quickly as possible for maximum points. When trainer says go; player will jump to upper targets for points. Continue for 90 seconds striving for high score. Activity Level 1: Game 1 - Time 90 seconds Activity Level 2: Follow the same instructions as level 1. For increased intensity have player perform mountain climbers in between striking lower targets. Bean Bag Suicides Objective: Sprint intervals with quick direction changes and throwing at consecutive letters of the alphabet Equipment: Bean Bag Organization: Place a bean bag at the 5 mark. Players start at the 20 mark. If playing partners or group: have other player s line up behind first player; play as a relay. When the trainer says go; players sprint to the bean bag and throw it at the selected target(s). Player must retrieve bean bag at the base of the station and sprint to the 10 mark where bean bag is thrown again at the selected target(s). Lastly player will retrieve beanbag again and throw from the 20 mark. Exercise is finished when bean bag is returned to the 5 mark. Next player may begin when first player returns to the start line. Activity Level 1: Game Time 180 to 240 seconds Relay Race Objective: Increase heart rate with interval training 2015 Multisensory Fitness, Inc. 39

42 Equipment: SMARTfit Trainer Organization: Form a line in front of the SMARTfit Training Station. If playing with 1 person, place a cone at the 20 mark and have them touch the cone in between each target strike. Player 1 starts at the 20 mark. When trainer says go; player spider-man crawls (push-up position, bring right knee to right elbow as left hand reaches forward, and repeat on other side) to the station. Player strikes one of the lit targets and spider-man crawls back to the 20 mark to touch hands with next player in line. First team to knock out all targets wins the game. Activity Level 1: Game Race Activity Level 2: Same as Activity Level 1, except players now lunge to the station. First team to knock out all targets wins the game. Activity Level 3: Same as Activity Level 1, except players now sprint to the station. First team to knock out all targets wins the game. BOSU Twists Objective: Improve stability and torso rotation Equipment: BOSU, 2 Noodles, Medicine Ball Organization: Place BOSU 2-3 from SMARTfit Trainer and have player stand on it with one noodle in each hand. When Trainer says go, the player will strike a single moving target as it moves across the training station. Targets displaying L are struck with left hand; targets displaying R are struck with right hand; and Targets displaying B are struck with both hands. Activity Level 1: Game 232 level 2. Time 90 seconds Activity Level 2: Follow the same instructions as level 1 except keep one foot in the air for the duration of the game. Activity Level 3: Set SMARTfit Trainer to game 1 level 2. Same as level 3 except have the player use their hands. For higher intensity have players hold medicine ball in both hands. Activity Team Level: Set SMARTfit Trainer to game 233 level 3. Set timer to seconds. Instruct players that they switch positions every 25 points. The team with the most points when the timer runs out wins. BOSU Burpees Objective: Improve balance, plyometric explosiveness, and full body coordination Equipment: BOSU Balancer Organization: Place BOSU Ball rubber side down with the hard surface upward about 1 away from panel. Have player start at 15 line. When trainer says go, players will sprint to the BOSU and perform a Burpee. NOTE: (Burpees are performed by: placing both hands on the BOSU, kicking feet back to push-up position, performing a push-up, and lastly jumping up on top of the BOSU balancer.) 2015 Multisensory Fitness, Inc. 40

43 When players have performed their Burpee and are now standing on the BOSU, they will strike 3 targets as quickly as possible then return to starting line. Activity Level 1: Set SMARTfit Trainer to Game Time 90 seconds Activity Level 2: Set SMARTfit Trainer to game 220 level 4. Same organization as level 1, except now players must chase only targets above the white line. Activity Level 3: INDIVIDUAL ONLY. Set SMARTFIT Trainer to game 220, level 3 - Time 60 seconds. Same organization as level 1, except now players must perform the Burpee in between each set of 3 hits. BOSU Suicides Objective: Improve full body strength and coordination Equipment: BOSU ball and 2 noodles per Station Organization: Have players begin with BOSU about 4-5 away from wall and noodles set down at 20 line. Players assume a proper push-up position with their feet or knees on the BOSU. When the game begins, players must hit the lower targets ten times as fast as they can. They then jump up, run to the 20 line, grab the noodles, sprint back and stand on the BOSU hitting different targets 10 times with the noodles. They then run back to the 20 line and set the noodles down, run back to the BOSU and repeat the exercise. Game ends when time expires. Activity Level 1: Set SMARTfit Trainer to Game 1 level 1 - Time 30 seconds Activity Level 2: Set SMARTfit Trainer to game 1 level 1. Same organization as level 1, except this time, have players hit the wall 14 times with both their hands and noodles. Activity Level 3: Set SMARTfit Trainer to game 1 level 1. Same organization as level 2, except now place the noodles at the 30 line and increase the time to 45 seconds. Activity Level 4: Set SMARTfit Trainer to game 1 level 1. Same organization as level 3, except now the players must assume the full push-up position with their feet on the BOSU. They must also hit the targets 20 times with their hands and the noodle. Increase the time to 60 seconds. Activity Team Level: Set SMARTfit Trainer to game 1 level 1 - Time 120 seconds. Divide group into equal lines behind the noodles at the 30 line. Each player will perform the BOSU segment first, then run to the noodles, hit the targets with the noodles, then return to the 30 line where the next play will begin from. Spiderman Crawl Relay Objective: Improve core strength and hip mobility. Equipment: SMARTfit Trainer Organization: Starting at the 15 foot line, players will Spiderman Crawl or dynamic stretch to the training station. Upon reaching the Training Station, players will strike 3 targets with hand and return to the starting line. Next player in line repeats. Activity Level 1: Set SMARTfit Trainer to Game Time 120 seconds 2015 Multisensory Fitness, Inc. 41

44 Activity Level 2: Players will now perform Spiderman Crawl to push-up as they progress towards the station. Upper body strength and stability are now added. Set SMARTfit Trainer to Game 612 Time 120 seconds. Play the same as Activity Level 1, except players must now find and strike the single correct target on the training station. Drop and Give Me BOSU! Objective: Improve core strength and stability Equipment: BOSU Balancer Organization: Players place BOSU at one body length away from the SMARTfit Trainer. Players then assume a push-up position with their knees or feet on the BOSU and their heads about 1 from the wall. When the game begins, the players alternate hitting the lower two targets with each of their hands. The game ends when time expires. Activity Level 1: Game 1 - Time 30 seconds Activity Level 2: Set SMARTfit Trainer to game 1. Same set up as level 1, except now players must perform a push-up before hitting each target. Activity Level 3: Set SMARTfit Trainer to game 221 level 2. Same as level 2, except now players must hit a single moving target while performing push-ups. Activity Level 4: Set SMARTfit Trainer to game 221 level 3. Same as level 3, except now players must raise the knee or foot opposite their hitting hand off of the BOSU while hitting each target twice with each hand. Activity Level TEAM: Set SMARTfit Trainer to game 221 level 2. Each hit will score 5 points. Set timer to seconds. Instruct players that they switch positions every 50 points. Turkish Get Up Mode: Individual Objective: Full body strength and conditioning Equipment: Handled medicine ball, or small kettlebell Organization: Player starts in supine position (on back) 5 away from Training Station. Players are holding the small weight vertically above their shoulder with a locked elbow. When trainer says go; player will sit up keeping the weight vertical, and place opposite knee on the ground and bringing other leg forward to place foot on ground. Player shifts weight forward to front foot and stands up keeping the weight still vertical. When standing, player will strike one of the top two lights for points and reverse the exercise to lying supine position again. Switch arms and repeat. Activity Level 1: Game 6 - Time 120 seconds Activity Level 2: Have players start at the 20 mark and carry the weight overhead to the training station. (Slow walk) Multisensory Fitness, Inc. 42

45 Hands In Chapter 12 Speed and Agility Objective: Agility training that challenges core and upper body Equipment: SMARTfit Trainer, Agility ladder Organization: Set up an agility ladder centered on the training station. Players start in push-up position with both hands outside the first box. When trainer says go; player will place each hand inside the first box and back out as quickly as possible. Player shuffles feet as they progress to the station, where they will strike 5 targets above the line and progress back to the start line through the agility ladder. Activity Level 1: Set SMARTfit Trainer to Game Time 60 seconds Activity Level 2: Set SMARTfit Trainer to Game Time 180 seconds. Play as a relay race. For increased intensity, have players perform different exercises through the agility ladder: Push-ups, triceps extensions, quadripeds, superman planks etc. Speed and Agility Ladder Objective: Learn to navigate a speed ladder while moving to training station Equipment: Speed ladder (or create one with tape or paint) Organization: Place or create a speed ladder in front of the training station. Player steps up and navigates the ladder, hitting each square with the step of a foot. When reaching the training station, player will strike one of the lit targets and then return to the first rung of the speed ladder. Player will then navigate the ladder on the way back to the start line so the next player in line can begin. Game ends when time expires. Activity Level 1: Set SMARTfit Trainer to Game 606- Time 60 seconds Activity Level 2: Have players perform various motor activities while navigating the ladder (Icky shuffle, Ali shuffle, High knees). Activity Level 3: Have players hold a medicine ball overhead with locked elbows, then navigating the ladder up to the station. Player then knocks out a target and navigates ladder back to the start line and hands the medicine ball to the next player in line. Game continues until time expires. Obstacle Course 2015 Multisensory Fitness, Inc. 43

46 Objective: Navigate the obstacle course to improve special awareness, plyometric capabilities, and proper landing form Equipment: Cones, low hurdles, plyo boxes, poly spots Organization: Divide players into equal groups in front of each station. Place poly spots, cones, tires, any obstacle in front of each station to make a simple course for the students to jump in, on and over the objects on the way to the station. Players start on the 20 line. Players must jump over and on obstacles on the way to reaching the panel. Encourage the players to take off with two feet and land on two feet. When they reach the station they pick up the noodle, locate the lighted target and strike for points. Player returns to the start by jumping and landing through the obstacle course. Next player starts when hand is touched by previous player. Activity Level 1: Game Level 5 - Time 120 seconds Quick Hands Objective: Using hands to strike targets while crossing the midline Equipment: Hands or noodle in each hand for shorter players Organization: Players move into equal and diverse groups in front of stations at the 12 line. Instructor calls start and first player runs up to the station. Player will strike all targets appearing on the left side with their right hand (or noodle), all targets appearing on the right side with their left hand, and the target appearing in the middle with both hands. Instructor signals change at about 30 seconds and next player in line runs up to the station. Play continues, changing players every 30 seconds, until time expires. More points are awarded for faster reaction times. Activity Level 1: Game Level 1 - Time 240 seconds Activity Level 2: Set time at 30 seconds and reset the game after each player completes their turn. For increased resistance hold a medicine ball in each hand. Speed Ladder/Medicine Ball Toss Objective: Drill challenging core strength, neuromuscular efficiency and muscular endurance Equipment: Medicine ball & speed ladder Organization: Start player(s) at 15 mark, and place speed ladder running perpendicularly to training station at 10 mark and lastly place a marker at 5 mark. Player starts behind 15 mark with medicine ball held overhead with locked elbows. When trainer says go, player navigates through the speed ladder. Player stops at the 5 mark and overhead throws the medicine ball to any target on the station once and returns. Repeat until time expires. Activity Level 1: Game 1 - Time 60 to 120 seconds Activity Level 2: Trainer can choose different speed ladder methods, and different medicine ball tosses. Set game to level 5. Player has to hit the single active target Multisensory Fitness, Inc. 44

47 Note: Agility ladder methods: (1 ins, 2 ins, Icky shuffle, Ali shuffle, Single leg hops, lateral hops, crossovers etc.) Medicine ball tosses: (Overhead, Rotary torso, Throw-downs, High to low wood-chops, Low to high wood-chops etc.) Acceleration Objective: Drill that challenges speed, change of direction and spatial awareness Equipment: Hands Organization: Player 1 lines up at the 10 line in front of Station 1. Place a marker at the 10 mark in front of station. Player 1 starts behind the marker. When the trainer says, Player will sprint to the station to knock 1 light out. Player must return to 10 marker in between strikes on the targets. Game is over when all targets have been knocked out. Encourage players to decrease their time every game. Activity Level 1: Game Race Activity Level 2: Set up three separate markers at different distances; such as 5,10 and 15. Treat the game as a suicide drill. Different distances will help improve muscular endurance and cardiovascular stamina. Burpee Toss Objective: Drill that challenges speed, endurance and stability Equipment: Medicine ball Organization: Player starts at 6 mark with medicine ball in hands. When trainer says go; player drops to the ground to perform a burpee. Upon completion, player throws the ball to a single target on the training station. Repeat until every light is out. NOTE: Encourage players to decrease time every time they play the game. Activity Level 1: Set SMARTfit Trainer to Game 600 Activity Level 2: Set SMARTfit Trainer to Game 620 Level 3 Time 30 seconds. Play the same as Activity Level 1 except players now have to chase a single color out of 7 possible options. X drill Mode: Partners/Group Objective: Agility training that requires quick changes of directions and acceleration Equipment: SMARTfit Trainer, 5 cones, ball for throwing Organization: Set up cones in an X formation, with one cone at each end and one in the middle. Each cone will correspond with one of the top 5 targets on the training station. Player 1 will be throwing the ball at the specified target in the top 5. Meanwhile as each new target lights up other players run to the corresponding cone. Play for 30 seconds and switch players, so everyone has a chance to throw Multisensory Fitness, Inc. 45

48 Activity Level 1: Set SMARTFIT Trainer to Game Time 30 seconds Activity Level 2: Play as a partner game. Set cones 3 away from each other and have partner singleleg hop from once cone to another with the corresponding target on the SMARTfit Trainer. Hurdles Objective: Learn to jump and land correctly to avoid injuries. Equipment: Hurdles Organization: Line up players starting at the 20 mark. Place hurdles every 2 leading up to the Training Station. A Player 1 step up to the start line and begins to navigate the hurdles up to the SMARTfit Trainer. When the players reach the station they will hit the single lit target to score points. If a hurdle is knocked over, the player will wait until they return through the hurdles before they re-set it. Players should concentrate on landing appropriately to absorb the ground forces and avoid injury. Activity Level 1: Set SMARTfit Trainer to Game 224 Level 4 - Time 180 to 240 seconds Notes: Teaching players to navigate hurdles on one foot, or sideways is also extremely valuable to better prepare them for real-life scenarios. Vestibular Work Objective: To exercise the vestibular system with fun activities Equipment: Cones, noodles, beanbags Organization: Divide players into equal and diverse groups at the 20 line in front of each station. Place a cone at the 20 line and have one beanbag at each station. Player 1 steps up to the start line, puts their hand on the cone and takes 10 turns around the cone. Player then runs up to the SMARTfit Trainer and knocks out one of the selected targets for 5 points. Player should concentrate on running in a straight line to the team s station and then straight back to the start line. Player touches the next in line s hand and then they can begin by turning around the cone. Play continues until time expires. Activity Level 1: Game Time 60 to 120 seconds Activity Level 2: Have the players turn around the cone then try and throw beanbags at the selected targets. Have players do somersaults up to the station and then hit a selected target Multisensory Fitness, Inc. 46

49 Point and Reach Mode: Individual Chapter 13 Cool Downs Objective: Improve balance, ankle and hip proprioception, and full body coordination Equipment: BOSU Balancer or Airex Pad Organization: Place BOSU Ball with the hard surface downward. Have player stand on one foot in the middle of the BOSU. Object of the game is to balance while striking upper targets with hands, and lower targets with feet. Do one 30 second game per foot. Activity Level 1: Set SMARTfit Trainer to Game 220 level 4 - Time 30 seconds Activity Level 2: Set SMARTfit Trainer to game 219 level 3. Same organization as level 1, except now players must chase lower targets with their free leg. Activity Level 3: Set SMARTfit Trainer to game 219 level 2. Same organization as level 2, except now players must do 45 seconds per leg. For well conditioned athletes, lower targets may be used for single leg Romanian deadlifts. NOTE: As the trainer, it is important to remind your clients that this is a balance exercise. Reward positive achievements and let them know you would rather see a lower score with perfect stability, than a high score with mistakes. Implementing a scoring deduction per time balance is lost may be useful for some clients. SMARTFIT Trainer Math Objective: Returning to a resting heart rate with a brain game SMARTFIT Trainer Link: Aiming and throwing a beanbag while solving math problems helps the kinesthetic learner retain knowledge. Searching for random targets on the training stations improves the speed of recognition ability. Equipment: Beanbags Game - Level - Time: Game 3 - Time 45 seconds Organization: Form a line in front of the stations. Place one beanbag per station. Players start on the 8 line. Activity: Players begin with one beanbag at 8 line. First player picks up the beanbag. Instructor calls out a number, and player is trying to match the number as quickly as possible. Hits above the line will score 5 points; hits below the line will subtract 2 points. Player retrieves beanbag and hands it to the next player in line. Instructor resets the game (push red button on remote) and then calls out a new number for the next player in line. Number or Letter Knock-Out! 2015 Multisensory Fitness, Inc. 47

50 Mode: Partners/Group Objective: Return heart rates to a resting level while playing a fun, interactive game Equipment: Playground balls Organization: Form a line in front of the station on the 12 line. First two players in line will hold a playground ball in both hands. When trainer says go; player 1 will throw their ball at the single target. If player 1 misses, and player 2 hits the target; then player 1 is knocked out and will wait for the next round. Players that successfully hit the target return the ball to the next player in line, and return to the back of the line. Play continues until there is 1 player left, or time runs out. Activity Level 1: Game Level 3 - Time 240 seconds Activity Level 2: Set SMARTfit Trainer to Game 612. Players now have 7 active targets, but only one is correct. The correct target will follow a pattern counting from: 1 to 19, then counting backwards to 1 again. Partner Pass Mode: Partners Objective: Decreasing heart rates to resting levels while playing an interactive game Equipment: Medicine ball Organization: Partners stand side by side with arm s length distance between them. Player 1 will hold the medicine ball in two hands. When the trainer says go; player 1 will throw the medicine ball at the single active target. Player 2 will rebound the returning medicine ball and throw it to the next single active target. More points are rewarded for faster reaction times, so encourage players to move quickly. Activity Level 1: Game Level 2 - Time 60 seconds Activity Level 2: Trainer can call out specific medicine ball throws for players to execute while playing the game. Trainer can adjust difficulty by picking intense throws, or easy throws. Memory Relay Mode: Partners/Group Objective: Return to resting heart rate while playing a fun game challenging our short-term memory Equipment: SMARTfit Trainer 2015 Multisensory Fitness, Inc. 48

51 Organization: Form a line starting at the 10 line. When the trainer says go; the first player in line will hit the active target on the Training Station. Each active target will display a letter, and player will shout out a word starting with that letter. For example: A player will shout Apples. Player returns to the back of the line and next player proceeds. Each player will return to the training station several times, and each time they must remember the list of words they shouted. If a player either cannot think of a word, or forgets a former word they are out. Game ends when last player is in, or when time runs out. Activity Level 1: Game 229 Level 4 - Time 240 seconds Activity Level 2: For increased activity, players that have been eliminated can perform simple bodyweight exercises. Trainer can also categorize the game to make it harder. For example: if the trainer calls out grocery store items players will have to keep their answers inside the category to remain in the game. Seated Oblique Twist Objective: Seated exercises help decrease the heart rate, while this exercise challenges the core strength and torso mobility Equipment: 2 lb. medicine ball Organization: Player 1 sits with side to training station at the 2 mark. Player is holding medicine ball in both hands by outer hip. When trainer says go; player leans back until resistance is felt through the abdomen and rotates torso with ball in hands to strike a target for points. Player keeps tension on abdomen for full 30 second duration, and rotating as quickly as possible for maximum points. Play 30 seconds on each side. Activity Level 1: Game 1 - Level 1- Time 30 seconds Activity Level 2: Change to a two-player activity by placing a partner facing the player. Player must pass the medicine ball to partner, then partner passes it back to player before player twists to strike the station. Player passes to partner between each twist. Activity Level 3: For increased intensity have players lift feet off ground and keep elbows locked when holding/rotating the medicine ball. Shot Put Drill Objective: Upper body plyometric exercise Equipment: 2 lb. medicine ball Organization: One player stands in front of each station with medicine ball in hand. Player stands 5 to 10 from station with feet shoulder width apart and knees slightly bent, holding the medicine ball in the left hand. Player places the back of the left hand in front of the left shoulder, facing the 2015 Multisensory Fitness, Inc. 49

52 training station. Player shot-puts the ball to the station as forcefully as possible; avoid snapping the elbows. Player catches the ball with both hands and repeats the throw with the opposite hand. Activity Level 1: Game 1 - Time 30 to 45 seconds Activity Level 2: Have player try to catch the rebound with only the hand used to throw it. Repeat with the same hand for the entire time period, then switches sides. Activity Level 3: Set SMARTfit Trainer to Game 224 Level 2. Play the same as Activity Level 1, except player is striking a single moving target. Squat & Hold Mode: Individual Objective: This exercise helps decrease the heart rate, while simultaneously challenging the core strength and hip mobility Equipment: 2 lb. medicine ball Organization: Player starts within arm s reach of the training station. Player assumes the squat position with knees bent to 90. When the trainer says go; player will strike the one active target out of the possible lower 4 targets as quickly as possible. Trainer will deduct points every time a player leaves the squat position, or is not squatting low enough. NOTE: Make sure players are squatting to strike lower targets, not just bending over at the waist. Activity Level 1: Game Level 1- Time 30 seconds Activity Level 2: Play the same as Activity Level 1 except player is now holding a medicine ball in hands. Activity Level 3: Play the same as Activity Level 2 except player is now standing on a BOSU. Take a Knee Mode: Individual Objective: Improve intrinsic core stabilizers, balance, and full body coordination Equipment: BOSU balancer, 2 noodles Organization: Player places the BOSU about 3 from their panel. With one noodle in each hand, players kneel on the BOSU in split stance. Game begins when players chase a randomly selected single target with a noodle using opposite hands (right side target uses left hand). Activity Level 1: Set SMARTfit Trainer to Game 223 level 2 - Time 30 seconds Activity Level 2: Set SMARTfit Trainer to game 223 level 2. Same organization as level 1, except now players must keep their toes off of the ground while kneeling on the BOSU. Quarter Lunges Mode: Individual Objective: Improve intrinsic core stabilizers, balance, and lower body endurance Equipment: SMARTfit Trainer, Medicine ball 2015 Multisensory Fitness, Inc. 50