Boot Camps from Exercise Technology, Inc.

Transcription

1 Boot Camps from Exercise Technology, Inc. Late Elementary Fitness Boot Camp

2 About the Author: Joe Germaine played Quarterback at Ohio State University where he was a member of 3 Big Ten Championship teams. In 1997, he was awarded Rose Bowl MVP honors after the Buckeyes defeated Arizona State. He set 11 school records for passing during his career. After college, Joe was drafted by the St. Louis Rams in the 4th round of the NFL draft. He was a member of the 1999 Super Bowl Champion Rams team when they defeated the Tennessee Titans. He was a back-up to 2 time NFL MVP Kurt Warner. Joe also spent time with the Kansas City Chiefs and the Cincinnati Bengals. After a 10 year professional football career, Joe began coaching and currently is a head high school football coach as well as runs his own Quarterback training business. COPYWRITE: EXERCISE TECHNOLOGY, INC Version 1.0 May 2011

3 Welcome to XerGames Fitness Boot Camp for Late Elementary XerGames Boot Camps are designed to make fitness and sports training more fun, engaging, challenging and inclusive than traditional forms of exercise and sports training. Here are a few tips to assist you in understanding and making your interactive Boot Camps successful. Structure with Flexibility Boot Camps are designed to work with both XerTrainer and XerPro interactive target wall systems. XerTrainer offers Trainer mode only, while XerPro offers both Trainer and Performance Mode. XerPro offers significantly more training in lateral movement. Boot Camps are published as 12 session programs, each 45 minutes with a dynamic warm up and two drills. Feel free to mix and match the drills to meet your own needs. Also feel free to add your own exercises to the warm up. Each drill has a specific purpose and numerous skill benefits. Be sure to communicate these to participants prior to the start of each drill. There are three ability level options for each drill beginner, intermediate and advanced. Choose the level that best suits the skill level of the group being trained. Each drill is repeated three times: First is to LEARN the drill and get used to working together as a team. Second is a PRACTICE run to improve both individually and as a team. Third is the CHALLENGE to achieve your best score as a team, and to compare your score with the other teams. Number of participants XerGames drills are designed to engage up to eight participants per station. Smaller groups may be advisable to make drills faster and more challenging for higher ability levels. You can also try some of the drill variations to accomplish the same thing. For larger groups, we suggest that people toward the back of the line be involved in some kind of simple physical activity to keep them moving while still rooting for their team (running in place, jumping in place, jumping jacks, pushups, sit ups and more). Additional Tips The equipment list for each drill is per station. You can substitute as desired using equipment you have to complement the ball kit shipped with each XerPro or XerTrainer system. When more than one line is called for and you re using Trainer Mode, be sure to position the lines so they don t run into each other. 3 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

4 Recommended Equipment for XerPro and XerTrainer Your XerPro or XerTrainer is tough, durable and designed to take a beating. However, it is a computer and we need to keep that in mind when it comes to preserving the longevity of the electronics. Here is the recommended equipment list: Air filled regulation athletic balls (tennis, basketball, football, volleyball, soccer ball 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 pound or 1 kilo medicine ball (This is the maximum weight) BOSU balls or other balance devices for standing, sitting or lying Implements for striking the balls (hockey sticks, paddles, bats, rackets etc) Cones to provide barriers or direction 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 2lb. medicine ball Bean bag set Foam noodles What Equipment NOT to use on your XerPro or XerTrainer 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 it may scuff the panels and damage the electronics. Regulation cricket balls. 3 pounds and greater medicine balls for throwing at the system. (OK to use a heavier medicine ball to TOUCH the targets while holding the medicine ball in your hands). Any hard plastic implement such as a stick or bat for hitting targets. Use foam noodles. 4 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

5 XerGames 12 Session Fitness Boot Camp for Late Elementary Table of Contents Session List Page Session Activities Purpose Beanbag Chase Ball Throw Relay Catch and Throw Relay Throw and Go Team Relay Call and Throw Relay Balance Throws Improve overhand throwing skills in a semicompetitive environment. Improve eye/hand coordination and throw accuracy through teamwork. Work on catching and throwing with teammates. Use teamwork to score points quickly and to improve throw accuracy. Learn to follow directions, process information and make accurate decisions. Improve focus, concentration, and balance while throwing Beanbag Toss Improve overhand throw accuracy and decision making. 2 Foot Hop Improve jumping ability and body control Crossover Noodle Crossover Improve crossover in the brain by using opposite hands to hit targets. Improve crossover in the brain by using opposite hands with noodles to hit targets. 1 Foot Hop Relay Improve leg strength and body control Beanbag Circle and Touch Focus on balance and agility while making accurate decisions. 5 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

6 26 7 Dribble and Pass Running Weave Improve ball control and pass accuracy. Improve body control while running forward Run and Kick Ladder Hops and Kick Beanbag Circle and Throw Color Call React and Hit Name That Tune Focus on timing the approach to kick a ball. Improve body control while jumping and kick accuracy. Maintain balance and coordination while making an accurate throw. Focusing the mind and the body as you call out the color of what you re hitting. Improve reaction time on getting information and performing physical action. Increase rhythm and focus Balance Kicks Bosu Relay Individual Chase Team Relay Challenge Strengthen back muscles and coordination using legs to kick targets. Improve balance and concentration while making accurate decisions. Improve vision, decision making and hand/foot speed. Improve upper body and core strength while encouraging teamwork. Exercise Technology Inc P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

7 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY DYNAMIC WARM UP Game 4, Level 3 for 4 minutes. Reset as required. Dynamic Warm up To stretch, loosen up and prevent injuries. (10 minutes) Start by forming a line feet from each target station. Each person starts 3-5 seconds apart. Toe Walk: With weight on the balls of the feet, and heels staying off the ground, walk to the target wall and touch any target. High Knees: Return to the starting point by running as you focus on bringing each knee in turn up to waist level. Make sure your arm pump is a waist to shoulder motion. Trunk Twists: Spread out. With a good knee bend, rotate waist to one side then the other in a twisting motion (10 reps). Lateral Shuffles: With a good knee bend and proper torso erectness, shuffle back to the wall and touch a target. Maintain flexion in knees throughout the drill. Focus on a good reach to loosen up the groin. Arm Circles: Return to the starting point with arms straight out to the side, rotating them forward and backward in a circular motion (approx. 10 reps). Jumping Jacks: Spread out again. With feet together and arms to your side, hop so feet come apart landing in a wide stance and the arms raising together over your head, then immediately returning to starting position. Repeat sequence for 15 repetitions. Repeat once, then the start Boot Camp drills. 7 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

8 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION ONE DRILL ONE Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Beanbag Chase (3 Sets) Improve overhand throwing skills in a semi competitive environment. 00:25 00:40 Ball Throw Relay (3 Sets) Improve eye/hand coordination and throw accuracy through teamwork. Beanbag Chase Purpose Improve overhand throwing skills in a semi competitive environment. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 2 beanbags; 1 Cone (blue dot) Beg: 1 1 Beg: 1 1 Int: 3 1 Int: 3 1 Adv: 3 2 Adv: 3 2 1) Group line starts behind far cone. 2) 1 st in line throws beanbag at target, runs to pick up the beanbag, runs or throws it back to the next in line, then goes to the end of the line. 3) Next in line repeats. 4) Continue rotation until time is out. Variation: To speed up play for more advanced groups, have first player move out of the way after picking up the beanbag so the next person can throw. The first person returns beanbag to the next person in the group line. 8 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

9 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION ONE DRILL TWO Ball Throw Relay Purpose Improve eye/hand coordination and throw accuracy through teamwork. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 playground ball; 1 Cone (blue dot) Beg: 1 3 Beg: 3 1 Int: 3 1 Int: 3 3 Adv: 3 2 Adv: 3 4 1) Group lines up single file behind last cone. 2) 1 st player, with ball, throws ball at target, and moves to the end of the line. 3) Next player gets the rebound, then throw ball at target. 4) Repeat sequence until time is out. Variation: To speed play for more advanced groups, reduce distance to wall so each player catches the ball in the air. 9 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

10 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION ONE SCORES Date Group or Class Beanbag Chase Ball Throw Relay 10 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

11 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION TWO DRILL ONE Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Catch and Throw Relay (3 Sets) Work on catching and throwing with teammates. 00:25 00:40 Throw and Go Team Relay (3 Sets) Use teamwork to score points quickly and to improve throw accuracy. Catch and Throw Relay Purpose Work on catching and throwing with teammates. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 2 Beanbags; 3 Cones (blue dots) Beg: 3 1 Beg: 3 1 Int: 4 3 Int: 4 3 Adv: 4 4 Adv: 4 4 1) Split group into two lines: One Passer Line at side cone and one Group Line behind far cone. 2) 1 st in line runs to middle cone, receives underhand pass from Passer Line, then throws beanbag overhand at target. 3) Retrieve beanbag and join Passer Line. Old Passer goes to end of the Group Line. 4) Next in line begins drill when the player ahead of him/her throws at the target. 5) Continue rotation until time is out. 11 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

12 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION TWO DRILL TWO Throw and Go Team Relay Purpose Use teamwork to score points quickly and to improve throw accuracy. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Beanbag; 3 Cones (blue dots) Beg: 1 3 Beg: 3 1 Int: 3 3 Int: 3 3 Adv: 3 2 Adv: 3 4 1) Divide group into 2 equal lines: Throw Line and Retrieve Line. Set bean bag on middle cone. 2) 1 st player in Throw Line runs to middle cone, grabs beanbag, and throws to target. 3) After throw, run to end of Retrieve Line. 4) Retrieve Line runs to get thrown beanbag and replaces bag on middle cone. Run to end of Throw Line. 5) Next player in Throw line begins drill when beanbag is placed on middle cone. 6) Continue until time is out. 12 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

13 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION TWO SCORES Date Group or Class Catch and Throw Relay Throw and Go Team Relay 13 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

14 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION THREE DRILL ONE Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Call and Throw Relay (3 Sets) Learn to follow directions, process information and make accurate decisions. 00:25 00:40 Balance Throws (3 Sets) Improve focus, concentration, and balance while throwing. Call and Throw Relay Purpose Learn to follow directions, process information and make accurate decisions. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 2 Beanbags; 1 Cone (blue dot) Beg: 4 3 Beg: 4 3 Int: 4 3 Int: 4 3 Adv: 4 4 Adv: 4 4 1) Divide team into 2 equal groups. One team is Throw Group, the other is Call Group. 2) 1 st in line in Throw Group runs to Throw Line. 1 st in Call Group calls out 2 lit targets. 3) Throw Group player grabs both beanbags and hits called targets. 4) After the throw, run to end of Call Group. The 1 st in Call Line retrieves bags, and replaces at Throw Line and then run to end of Throw Group line. The next players start when the beanbags are returned to the Throw Line. 5) Continue rotation until time is out. 14 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

15 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION THREE DRILL TWO Balance Throws Purpose Improve focus, concentration, and balance while throwing. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination Balance EQUIPMENT: 1 Playground Ball; 1 Cone (blue dot); 1 Bosu Ball (Balance Ball) Beg: 1 3 Beg: 3 1 Int: 3 1 Int: 3 3 Adv: 3 2 Adv: 3 4 1) Group lines up single file behind last cone. 2) 1 st player with the ball, runs to Balance Ball. Stand (preferred) or sits on Balance Ball and throws the ball at the target. 3) Catch ball and run or throw back to next in line. Go to end of line. 4) Next player begins drill when ball is received. 5) Continue until time is out. 15 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

16 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION THREE SCORES Date Group or Class Call and Throw Relay Balance Throws 16 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

17 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION FOUR DRILL ONE Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Beanbag Toss (3 Sets) Improve overhand throw accuracy and decision making. 00:25 00:40 Two Foot Hop (3 Sets) Improve jumping ability and body control. Beanbag Toss Purpose Improve overhand throw accuracy and decision making. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Beanbags; 1 Cone (blue dot) Beg: 1 3 Beg: 3 1 Int: 3 3 Int: 3 3 1) Group line starts behind far cone. Place one beanbag on throw line. 2) 1 st in line runs to Throw Line, grabs the beanbag, and throws to target. 3) Retrieve bag and replace at Throw Line and run to end of line. 4) Next in line begins drill when the beanbag is returned to the throw line. 5) Continue rotation until time is out. Variations: Instructor can change movement to Throw Line as they begin. Adv: 3 4 Adv: P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

18 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION FOUR DRILL TWO 2 Foot Hop 3 Sets Purpose Improve jumping ability and body control Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 4 Noodles; 7 Cones (blue dots) Beg: 3 2 Beg: 3 2 Int: 3 2 Int: 3 3 Adv: 3 2 Adv: 3 4 1) Group lines up single file behind last cone. 2) 1 st player hops over each hurdle towards the station. After last hurdle, grab noodle and hit two targets and replace noodle on floor. Run along the outside to end of line. 3) Next player starts when the first target is hit, repeating sequence and so on until time is out. 18 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

19 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION FOUR SCORES Date Group or Class Beanbag Toss Two Foot Hop 19 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

20 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION FIVE DRILL ONE Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Crossover (3 Sets) Improve brain activation, crossing the mid line with opposite hands to hit targets. 00:25 00:40 Noodle Crossover (3 Sets) Improve brain activation and swinging motion by using opposite hands with noodles to hit targets. Crossover Purpose Improve brain activation, crossing the mid line with opposite hands to hit targets. 3 Sets Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Cone (blue dot) Beg: 4 3 Beg: 4 3 Int: 4 3 Int: 4 3 Adv: 4 4 Adv: 4 4 1) Group line starts behind far cone. 2) 1 st in line runs to station and hits 3 targets using the opposite hand. Hit middle target with both hands. 3) After hitting targets, run back and tag next in line. Go to end of line. 4) Next in line begins when tagged. Continue until time is out. 20 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

21 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION FIVE DRILL TWO Noodle Crossover Purpose Improve brain activation and swinging motion by using opposite hands with noodles to hit targets. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 2 Noodles; 1 Cone (blue dot) Beg: 3 2 Beg: 3 3 Int: 3 2 Int: 3 3 Adv: 3 2 Adv: 3 3 1) Group lines up single file behind last cone. 2) 1 st player runs to station, grabs one noodle in each hand, and hits three targets with the opposite noodle. Hit middle target with both noodles. 3) Replace noodles and run back and go to end of line. 4) Next player begins drill when noodles are put back on the floor. 5) Continue until time is out. 21 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

22 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION FIVE SCORES Date Group or Class Crossover Noodle Crossover 22 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

23 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION SIX DRILL ONE Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 1 Foot Hop Relay (3 Sets) Improve leg strength and body control. 00:25 00:40 Beanbag Circle and Touch (3 Sets) Focus on balance and agility while making accurate decisions. 1 Foot Hop Relay 3 Sets Purpose Improve leg strength and body control. Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Noodle; 7 Cones (blue dots) Beg: 3 2 Beg: 3 3 Int: 3 2 Int: 3 3 Adv: 3 2 Adv: 3 3 1) Group line starts behind far cone. 2) 1 st in line 1 foot hops through hurdles, landing on opposite foot. 3) After last hurdle, pick up noodle and hit target. Replace noodle on floor. 4) 1 foot hop return through hurdles and tag next in line. Next in line does same drill. 5) Continue rotation until time is out. Variation: For larger groups, to speed up play, have player runs to end of line after replacing noodle. Next person starts when the first target is hit. 23 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

24 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION SIX DRILL TWO Beanbag Circle and Touch Purpose Focus on balance and agility while making accurate decisions. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Beanbag; 1 Cone (blue dot) Beg: 4 3 Beg: 4 3 Int: 4 4 Int: 4 4 Adv: 4 4 Adv: 4 4 1) Group lines up single file behind last cone. 2) 1 st player runs to middle cone, pick up beanbag and circles cone 3 5 times. 3) After last circle, run to station, touch target with beanbag then replace beanbag on cone. 4) Run back and return to end of the line. 5) Next player repeats sequence when beanbag is replaced on cone. 24 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

25 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION SIX SCORES Date Group or Class 1 Foot Hop Relay Beanbag Circle and Touch 25 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

26 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION SEVEN DRILL ONE Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Dribble and Pass (3 Sets) Improve ball control and pass accuracy. 00:25 00:40 Running Weave (3 Sets) Improve body control while running forward. Dribble and Pass Purpose Improve ball control and pass accuracy. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Playground Ball; 1 Cone (blue dot) Beg: 3 1 Beg: 3 1 Int: 3 2 Int: 3 2 Adv: 3 3 Adv: 3 3 1) Group line starts behind far cone. 2) 1 st in line dribbles ball to Pass Mark, sets feet, and passes ball to target. 3) Get rebound and dribble return to next in line (or pass to speed up play for more advanced groups) 4) Continue rotation until time is out. 26 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

27 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION SEVEN DRILL TWO Running Weave Purpose Improve body control while running forward. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Noodle; 6 Cones (blue dots) Beg: 3 4 Beg: 3 1 Int: 3 4 Int: 3 3 Adv: 3 2 Adv: 3 4 1) Group lines up single file behind last cone. 2) 1 st player runs and weaves through gates, grabs noodle, and hits target. 3) Immediately replace noodle and run and weave back through gates to tag next in line. 4) Next player repeats sequence and so on until time is out. 27 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

28 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION SEVEN SCORES Date Group or Class Dribble and Pass Running Weave 28 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

29 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION EIGHT DRILL ONE Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Run and Kick (3 Sets) Focus on timing the approach to kick a ball. 00:25 00:40 Ladder Hops and Kick (3 Sets) Improve body control while jumping and kick accuracy. Run and Kick Purpose Focus on timing the approach to kick a ball. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Playground Ball; 2 Cones (blue dots) Beg: 1 1 Beg: 3 1 Int: 3 1 Int: 3 3 Adv: 3 2 Adv: 3 4 1) Group line starts behind far cone. 2) 1 st in line runs to Kick Spot and kicks ball to target. Trap ball and return it to Kick Spot. 3) Next in line goes as soon as ball is replaced at Kick Spot. 4) Continue rotation until time is out. 29 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

30 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION EIGHT DRILL TWO Ladder Hops and Kick Purpose Improve body control while jumping and kick accuracy. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Playground Ball; 1 Ladder Beg: 1 1 Beg: 3 1 Int: 3 1 Int: 3 2 1) Group lines up single file behind ladder. Place ball 5 8 feet from wall. 2) 1 st player 2 foot hops through ladder, landing in each square. 3) After ladder, kick ball to target. Trap ball and return to end of ladder. 4) Next in line begins drill when front player kicks ball. 5) Continue until time is out. Adv: 3 2 Adv: P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

31 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION EIGHT SCORES Date Group or Class Run and Kick Ladder Hops and Kick 31 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

32 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION NINE DRILL ONE Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Beanbag Circle and Throw (3 Sets) Maintain balance and coordination while making an accurate throw. 00:25 00:40 Color Call (3 Sets) Focusing the mind and the body as you call out the color of what you re hitting. Beanbag Circle and Throw Purpose Maintain balance and coordination while making an accurate throw. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Beanbag; 2 Cones (blue dots) Beg: 1 3 Beg: 3 5 Int: 3 1 Int: 3 6 Adv: 3 2 Adv: 3 7 1) Group line starts behind far cone. 2) 1 st in line runs to middle cone, circles cone 3 5 times, grabs bag, then throws bag to target. 3) After throw, get beanbag and return to cone. Next in line starts running to middle cone when first player is retrieving thrown beanbag. First player then runs to end of line. 4) Continue rotation until time is out. 32 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

33 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION NINE DRILL TWO Color Call Purpose Focusing the mind and the body as you call out the color of what you re hitting. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Noodle; 1 Cones (blue dot) Beg: 4 3 Beg: 4 3 Int: 4 4 Int: 4 4 Adv: 4 4 Adv: 4 4 1) Group lines up single file behind last cone. 2) 1 st player runs to station and grabs noodle. Call out the color of the target you hit. 3) Replace noodle on the floor, run back and tag next in line. 4) Next player repeats sequence when tagged and so on until time is out. 33 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

34 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION NINE SCORES Date Group or Class Beanbag Circle and Throw Color Call 34 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

35 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION TEN DRILL ONE Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Name That Tune (3 Sets) Increase rhythm and focus. 00:25 00:40 Pass/Catch Relay (3 Sets) Use teamwork to practice throwing and catching. Name That Tune Purpose Increase rhythm and focus. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Playground Ball; 1 Cone (blue dot) Beg: 2 2 Beg: 2 1 Int: 2 3 Int: 2 4 Adv: 2 4 Adv: 2 7 1) Group lines up single file behind last cone. 2) 1 st player with ball, throws ball at target. Get rebound and hands to next in line. 3) Next in line gets ball then throws to next target. Hit target on time to play the tune. 4) Repeats sequence until time is out. 35 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

36 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION TEN DRILL TWO Pass/Catch Relay Purpose Use teamwork to practice throwing and catching. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 3 cones; 1 playground ball Beg: 3 3 Beg: 3 1 Int: 3 1 Int: 3 2 Adv: 3 2 Adv: 3 3 1) Start with two lines as indicated in the diagram. 2) First player in the back line passes the ball to the first person in the side line, runs to next cone, receive pass, runs and touches target with ball. Throw to next in back line and go to end of side line. First in the side line goes to the end of the back line after passing. 3) Next player in back line starts as soon as they receive pass. 4) Continue rotation until time is out. 36 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

37 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION TEN SCORES Date Group or Class Name That Tune Pass/Catch Relay 37 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

38 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION ELEVEN DRILL ONE Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Balance Kicks (3 Sets) Strengthen back muscles and coordination using legs to kick targets. 00:25 00:40 Bosu Relay (3 Sets) Improve balance and concentration while making accurate decisions. Balance Kicks Purpose Strengthen back muscles and coordination using legs to kick targets. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Bosu Ball (Balance Ball) Beg: 1 1 Beg: 1 1 Int: 1 1 Int: 1 1 Adv: 1 1 Adv: 1 1 1) Group line starts behind far cone. 2) 1 st in line runs to Bosu Ball in front of station. Place hands/elbows/back on ball with feet towards station. 3) With feet, kick the two targets at the bottom of station. 4) Run back and tag next in line. 5) Score as many points as possible. Continue rotation until time is out. 38 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

39 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION ELEVEN DRILL TWO Bosu Relay 3 Sets Purpose Improve balance and concentration while making accurate decisions. Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Noodle; 1 Bosu Ball (Balance Ball) Beg: 3 1 Beg: N/A Int: 3 4 Int: N/A 1) Group lines up single file behind last cone. 2) 1 st player in line runs to Bosu ball, stands on ball and hits 2 targets with hands. 3) Run back and tag next in line. 4) Repeat sequence until time is out. Adv: 3 2 Adv: N/A 39 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

40 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION ELEVEN SCORES Date Group or Class Balance Kicks Bosu Relay 40 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

41 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION TWELVE DRILL ONE Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Individual Chase (3 Sets) Improve vision, decision making and hand/foot speed. 00:25 00:40 Team Relay Challenge (3 Sets) Improve upper body and core strength while encouraging teamwork. Individual Chase Purpose Improve vision, decision making and hand/foot speed. 3 Sets Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: None Beg: 4 3 Beg: 4 3 Int: 4 4 Int: 4 4 Adv: 4 4 Adv: 4 4 1) Group line starts in front of station. 2) 1 st in line hits targets with hands and feet for 10 seconds. 3) After 10 seconds next in line taps shoulder of front player and that player goes to end of line. 4) Next in line now hits for 10 seconds. 5) Continue rotation until time is out. Variation: For smaller groups, extend time to seconds 41 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

42 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION TWELVE DRILL TWO Team Relay Challenge 3 Sets Purpose Improve upper body and core strength while encouraging teamwork. Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: 1 Bosu Ball (Balance Ball); 1 Medicine Ball Beg: 1 2 Beg: 1 4 Int: 1 2 Int: 1 4 Adv: 1 2 Adv: 1 4 1) Divide teams into 2 equal groups: Pushup Line on left and Sit up Line on right. 2) 1 st player in Pushup Line runs to Bosu Ball, put feet/knees on ball and hits the lower two targets with hands 10 times. 3) After 10 hits, player runs and tags 1 st in Sit up Line and joins line. 4) That player runs and sits on Bosu Ball, grabs med ball, and does 5 Sit ups, hitting targets each time. 5) After 5 hits, player runs and tags next in Pushup Line and joins line. 6) Continue rotation until time is out. Variation: For larger groups, reduce number of pushups and situps 42 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

43 XERGAMES FITNESS BOOT CAMP FOR LATE ELEMENTARY SESSION TWELVE SCORES Date Group or Class Individual Chase Team Relay Challenge 43 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

44 Exercise Technology Inc