Instructor Manual For Personal Training. Round One

Instructor Manual For Personal Training Round One

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 SMARTfit 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 SMARTfit system! SMARTfit Inc. www.smartfitinc.com

Table of Contents Chapter 1...1 Welcome to SMARTfit Functional and Brain Fitness Games, An Introduction from Gunnar Peterson Chapter 2...2 Health and Fitness Assessments Chapter 3... 3-6 Game List Chapter 4... 7-8 Warm Up Chapter 5... 9-17 Strength Chapter 6... 18-21 Balance and Stability Chapter 7... 22-25 Speed, Agility and Cardio Chapter 8... 26-29 Cognitive and Cool Down Chapter 9... 30-37 Pod and Combo Drills

Chapter 1 Welcome to SMARTfit Functional and Brain Fitness Games An Introduction from Gunnar Peterson SmartFit is the answer. The answer to what, you ask? The answer to the perpetual question: What s the next big thing in fitness? But in fact, SmartFit is more than even that. It s a key that can unlock an athlete s potential. It s a tool that can fix a learning problem. It s also a stand-alone piece of equipment that can challenge and improve anyone who uses it. The drills compiled here will work the body in different planes of motion, put your balance to the test, and keep you engaged from start to finish. SmartFit offers reaction based games that mirror traditional conditioning for all of the major team and individual sports. What really separates SmartFit from the rest of the fitness world is the cognitive component. SmartFit works your brain while you are working your body. You become more focused. You are sharper. You are better-all around. Nothing else in fitness does that because nothing else in fitness is SmartFit. -Gunnar Peterson C.S.C.S. SMARTfit s diverse programming is designed to make infuse your programs with highly effective drills while making your sessions fun, engaging, challenging, and hard work. SMARTfit System Manual This manual covers the drills applicable to personal fitness training on the SMARTfit Combo. Please refer to the SMARTfit user manual for information on how to operate the system by visiting: http://smartfitinc.com/resources/smartfit-programming-manuals/ 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. 1

Chapter 2 Health and Fitness Assessments Track individual health and fitness metrics while programming workouts for SMARTfit Combo 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 on-line 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 performed 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: For assessment information, calculations, and population norms please visit: http://smartfitinc.com/wp-content/uploads/2013/08/smartfit-fitness-assessment-and-testing-3.2.pdf 2

Chapter 3 SMARTfit Single, Combo, Mini and Pod Game List Rev 9.9 See Games in Action: http://smartfitinc.com/smartfit-channel See Programming and User Manuals: http://smartfitinc.com/customer-resources/ Single Pods Combo 3&6 Mini 3&9 3

Game List Single Pods Combo 3&6 Mini 3&9 4

Game List Single Pods Combo 3&6 Mini 3&9 5

Game List Single Pods Combo 3&6 Mini 3&9 6

Chapter 4 Warm-Up Dynamic Stretch Objective: Improve joint mobility and increase heart rate Equipment: SMARTfit Trainer Organization: Begin at the 20 starting mark. Player must perform dynamic stretches to the station and backpedal on the way back. Every dynamic stretch should be complete before finishing the warm up. All levels: Suite: K Game: 1 Level: 1 Sensitivity: High Time: 120 seconds List of approved dynamic stretches: Inchworms High knees Lunge + twist Hip flexor lunges Piriformis lunges Seal Stretch Side lunges Butt kicks Straight leg skip 7

Upper Body Objective: Warm up the upper body and increase muscular endurance Equipment: SMARTfit Trainer, Handled medicine balls Organization: Player stands in front of station with handled med balls in hand. Player reaches to selected target to put the target out. Player uses left hand for displayed L targets and right hand for displayed R targets. Use both hands for displayed B targets. More points are allotted for faster reaction times. Play continues until time expires. All levels: Suite: I Game: 1 Level: 2 Sensitivity: Low Time: 60 seconds 8

Chapter 5 Strength Lower Body Lower Body Foundation Objective: Build a foundation of movement patterns designed to strengthen and stabilize lower body. Equipment: SMARTfit Trainer, Medicine Ball & Air Rex Pad Organization: Player stands at arms distance and centered in front of the training station. Player will perform a side lunge before striking a target. Alternate from right to left side lunge after each strike. Activity Level 1 Low Cognitive Intensity: Player will side lunge to strike a single target and repeat on both sides. Suite: M Game: 2 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 2 Medium Cognitive Intensity: Play the same as activity level 1, except player will side lunge to strike a single target and repeat. Suite: C Game: 2 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 3 High Cognitive Intensity: Play the same as activity level 2. Suite: J Game: 2 Level: 1 Sensitivity: Medium Time: 30 seconds Activity Level 1 Low Physical Intensity: Play as shown above under organization description. Set game time to 30 seconds. Activity Level 2 Medium Physical Intensity: Add 45 seconds to game time. Play the same as activity level 1, except now player will hold a medicine ball for an increased intensity. Use the medicine ball to tap eat target. Activity Level 3 High Physical Intensity: Add 60 seconds to game time. The game is played the same as activity level 2, except will hold a medicine ball and stand on an Air Rex Pad. 9

No Wall Sit Objective: Reinforcing a fundamental movement, and full body conditioning Equipment: SMARTfit Trainer & medicine ball Organization: Player stands at 6 mark with medicine ball in hands. When the trainer says go; player holds an iso squat and chest passes ball at the single lit target as it moves across the top 3 rows of targets. The player will catch the ball and repeat for the given time. Activity Level 1 Low Cognitive Intensity: Suite: M Game: 3 Level: 3 Sensitivity: Lowest Time: 30 seconds Activity Level 2 Medium Cognitive Intensity: Suite: B Game: 7 Level: 3 Sensitivity: Lowest Time: 30 seconds Activity Level 3 High Cognitive Intensity: Suite: K Game: 3 Level: 3 Sensitivity: Lowest Time: 30 seconds Activity Level 1 Low Physical Intensity: Play as shown above under organization description. Set game time to 30 seconds. Activity Level 2 Medium Physical Intensity: Add 45 seconds to the game time. The player will hold an iso squat and overhead throw the medicine ball to the lit target. Activity Level 3 High Physical Intensity: Play with the same game set up as activity level 2, except the player hold an iso squat on a BOSU Balancer or Balance Board while chasing the targets with an overhead throw. 10

Squat & Hold Objective: This exercise helps decrease the heart rate, while simultaneously challenging the core and leg strength with hip mobility Equipment: 2 lb. handled Medicine balls & BOSU ball Organization: Player starts within arm s reach of the training station. Player assumes the squat position with knees bent to 90 degrees. When the trainer says go, player will strike the first active target. Continue for 30 seconds Activity level 1 Low Cognitive Intensity: Play as shown above under organization description. Suite: M Game: 2 Level: 2 Sensitivity: Medium Time: 30seconds Activity level 2 Medium Cognitive Intensity: Suite: B Game: 4 Level: 2 Sensitivity: Medium Time: 30 seconds Activity level 3 High Cognitive Intensity: Suite: K Game: 2 Level: 2 Sensitivity: Medium Time: 30 seconds Activity Level 1 Low Physical Intensity: Play as shown above under organization description. Set the game time to 30 seconds. Activity Level 2 Medium Physical Intensity: Add game time to 45 seconds and game sensitivity to low. Play the same as Activity Level 1 except player is now holding handled medicine balls in both hands. Activity Level 3 High Physical Intensity: Add game time to 60 seconds. Play the same as Activity Level 2 except player is now holding an iso squat on an upside down BOSU. NOTE: Make sure players are squatting to strike lower targets, not just bending over at the waist. 11

Strength Core SMARTfit Sit Ups Objective: Perform abdominal exercises using a medicine ball Equipment: 2-pound medicine ball, Playground Ball, & BOSU Organization: Player sits on a BOSU in front of the station at about the 5 line. Player holds a sit-up position with knees bent, feet on the floor, and a playground ball gripped in both hands. Player leans back with medicine ball over head until it touches the floor, then brings the body back up while launching the ball at the station, anywhere above the white line to score points. Player catches ball and repeats the movement until time expires. Activity Level 1 Low Cognitive Intensity: Play as shown above under organization description. Suite: D Game: 4 Level: 3 Sensitivity: Lowest Time: 45 seconds Multi Table: 8 Activity Level 2 Medium Cognitive Intensity: Now players must seek a number for multiples of 8 and launch the medicine ball to one of the top 3 rows of targets to score points. Suite: E Game: 4 Level: 2 Sensitivity: Lowest Time: 45 seconds Multi Table: 8 Activity Level 3 High Cognitive Intensity: Now players must seek a smiley face and launch the medicine ball to the target. Suite: K Game: 4 Level: 2 Sensitivity: Lowest Time: 45 seconds Activity Level 1 Low Physical Intensity: Play as instructed above under organization description. Set game time to 30 seconds. Activity Level 2 Medium Physical Intensity: Add 45 seconds to the game time. Play the same as activity level 1, except the player will swap the playground ball with a 2 lb air filled medicine ball. Activity Level 3 High Phsycial Intensity: Add 60 seconds to the game time. Play the same as activity level 2, except the player will keep their feet off the floor for the duration of the game. 12

Core Challenge Objective: Strengthen core, hip flexion, and upper body strength and stability Equipment: SMARTfit Trainer & stability ball Organization: Player starts in push-up position. The player should start within an arm s length reach of the system. The trainer will dictate which core exercise the player will perform. For example, the trainer will ask the player to either hold a plank while striking the targets, a pike, or mountain climbers before striking the lower two rows of targets with hands for points. Players continue for the given time Activity Level 1 Low Physical Intensity: Play as shown above under organization description. Suite: C Game: 5 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 2 Medium Physical Intensity: Add 45 seconds to the game time. Play the same as Activity Level 1, except player will place their feet on top of a BOSU Ball. Activity Level 3 High Physical Intensity: Add 60 seconds to the game time. Replace the BOSU for a stability ball. Place ankles/ feet on top of the stability ball and perform the specified task before each strike on lower two rows of targets. 13

SMARTfit Side Planks Objective: Improve core stability, and trunk rotation Equipment: 2lb Handled Medicine Ball & BOSU Ball Organization: Player starts parallel to and facing the system, while lying on their side, on a BOSU (for support) with arm lowest to the ground over the top of the BOSU. The top hand will hold a handled medicine ball. When trainer says go; player lifts hips off the BOSU and lifts top arm to strike the lower 2 rows of targets for points. Play 30 seconds on each side. Activity Level 1 Low Physical Intensity: Play as shown above under organization description. Suite: C Game: 5 Level: 3 Sensitivity: Low Time: 30 seconds Activity Level 2 Medium Physical Intensity: Add 45 seconds to the game time. Game is played the same as activity level 1, but the BOSU ball will be removed. Activity Level 3 High Physical Intensity: Add 60 seconds to the game time. For increased resistance lift top leg and add a 2 lb handled medicine ball. 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. 14

Strength Upper Body Push Ups and Shoulder Stability Objective: Strength, endurance, and reactions Equipment: SMARTfit Trainer & floor matt Organization: Player starts in push-up position in front of the training station. When trainer says go, player will perform a modified push-up, by bending and placing the knees on a floor mat before striking two lower lit targets. Targets will score more points for faster reaction times. Activity Level 1 Low Physical Intensity: Play as shown above under organization description. Suite: C Game: 7 Level: 3 Sensitivity: Medium Time: 20 seconds Activity Level 2 Medium Physical Intensity: Player will perform a normal push up with legs and knees off the floor. Suite: C Game: 5 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 3 High Physical Intensity: Add 45 seconds to the game time. Play the same as activity level 2, except a BOSU under the player s feet for a higher difficulty. 15

Renegade Rows Objective: Improve muscular tone, strength and endurance Equipment: SMARTfit Trainer, Floor mat, or Small weights Organization: Player starts in a modified push-up position with knees bent, feet off the ground and laying above a floor matt. The player will start 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 with only the right hand, into chest and back to the mat, and strike each target with the left hand. Player will switch to renegade row with the left hand and strike targets with the right hand, once the game has ended.. Activity Level 1 Low Physical Intensity: Use 5 to 15 lb dumbbells. Suite: C Game: 7 Level: 3 Sensitwivity: Medium Time: 20 seconds Activity Level 2 Medium Physical Intensity: Add game time to 30 seconds. Game is played the same as activity level 1 except the player will hold a plank position with feet should with apart. Use 10 to 20 lb dumbbells Activity level 3 High Physical Intensity: Add game time to 45 seconds. Game is played the same as activity level 2, except the player will strike a target on the lower 2 rows. Use 15 lb or heavier dumbbells. Suite: C Game: 5 Level: 3 Sensitivity: Medium Time: 45 seconds 16

Superman Objective: Improve shoulder stability, core strength, and upper body strength Equipment: BOSU Balancer & Stability Ball Organization: The player will lie in prone position 2 in front of station When trainer says go; player will externally rotate shoulders and raise hands to sides, then reach hands forward to touch the Training Station, and lift legs up at the same time. Player will keep arms up in an iso hold for higher muscular endurance exercise. The player will alternate hands in between each strike. Activity Level 1 Low Physical Intensity: Play the same as shown above under organization description. Suite: C Game: 7 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 2 Medium Physical Intensity: Add 45 seconds to the game time. Play the same as activity level 1, except take away the BOSU. When trainer says go, player will externally rotate shoulders and raise hands to their sides, then reach hands forward to touch the Training Station, and lift legs up at the same time. Player can lower hands and legs in between reps, or choose to keep them up for higher score/muscular endurance exercise. Activity Level 3 High Physical Intensity: Add 60 seconds to game time. Play the same as activity level 2, except the player will strike a target in the lower 2 rows. Player holds two small 2lb - 5lb weights in each hand and strikes 6 targets before dropping arms and legs and returning back into an iso hold. Suite: C Game: 5 Level: 3 Sensitivity: Medium Time: 45 seconds 17

Chapter 6 Balance and Stability Single Leg Balance Objective: Play a game on a single leg to increase ankle & hip proprioception Equipment: SMARTfit Trainer & unstable surface Organization: Player stands on a single leg within arm s reach to the training station. When trainer says go, player may hit first emoticon target. Player must remain on one leg for duration of the game. When time is up, switch legs and repeat. Activity Level 1 Low Cognitive Intensity: Suite: M Game: 1 Level: 2 Sensitivity: Medium Time: 45 seconds Activity Level 2 Medium Cognitive Intensity: Suite: B Game: 1 Level: 2 Sensitivity: Medium Time: 45 seconds Activity Level 3 High Cognitive Intensity: Suite: K Game: 1 Level: 2 Sensitivity: Medium Time: 45 seconds Activity Level 1 Low Physical Intensity: Play the same as shown above under organization description. Set game time to 30 seconds Activity Level 2 Medium Physical Intensity: Add 45 seconds to the game time. Played the same as activity level 1, except now the player on an air rex pad. Activity Level 3 High Physical Intensity: Add 60 seconds to the game time. Played the same as activity level 1, except now have the player stand one legged on a BOSU ball for increased instability. 18

SMARTfit Skiers Objective: Improve frontal plane explosiveness, and increase heart rate 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. All Levels: Suite: C Game: 7 Level: 3 Sensitivity: Medium Time: 45 seconds 19

Crossover Crunches Objective: Strengthen Core and torso rotation Equipment: Stability ball & Medicine ball Organization: Player sits on stability ball with feet on the ground and toes touching the SMARTFIT Trainer. When the trainer says go; player will crunch up to touch a left sided target with right hand, a right sided target with left hand, and the center target with both hands. Player repeats for 45 seconds. Activity Level 1 Low Cognitive Intensity: Suite: C Game: 3 Level: 3 Sensitivity: Medium Time: 45 seconds Activity Level 2 Medium Cognitive Intensity: Same as Activity Level 1, except now player is seeking the color. Suite: J Game: 3 Level: 1 Sensitivity: Medium Time: 45 seconds Activity Level 3 High Cognitive Intensity: Same as Activity Level 2, except now player seeking the smiley face. Suite: K Game: 3 Level: 1 Sensitivity: Medium Time: 45 seconds Activity Level 1 Low Physical Intensity: Play as shown above under the organization description. Activity Level 2 Medium Physical Intensity: The player will hold a 5 lb or heavier medicine ball. They will gently tap each target top score points.. Activity Level 3 High Physical Intensity: The player will increase the weight of the mediince ball. Add game time to 60 seconds. 20

BOSU Twists Objective: Improve stability and torso rotation Equipment: BOSU, 2 Noodles, & 2 handled Medicine Balls 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 Low Cognitive Intensity: Suite: I Game: 3 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 2 Medium Cognitive Intensity: Suite: I Game: 2 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 3 High Cognitive Intensity: Suite: I Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 1 Low Physical Intensity: Play as instructed above under organization description. Set game time to 30 seconds. Activity Level 2 Medium Physical Intensity: Add 45 seconds to the game time. Set game sensitivity to Low. Same as activity level 1 except have the player hold a handled medicine ball in each hand. Player should start within an arms distance of the system. Activity Level 3 High Physical Intensity: Follow the same instructions as activity level 2 except keep one foot in the air for the duration of the game. 21

Chapter 7 Speed, Agility and Cardio Push Plank to Jump 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 drop into a plank to knock out all lower 2 rows of target and will jump up to a standing position to strike upper 3 rows of targets for points. Continue for 30 seconds striving for high score. Activity Level 1 Low Cognitive Intensity: Suite: B Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 2 Medium Cognitive Intensity: Follow the same instructions as level 1. Player uses left hand for displayed L targets, right hand for displayed R targets, and uses both hands for displayed B targets. Suite: I Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 3 High Cognitive Intensity: Follow the same instructions as level 2, except now the player must seek the smiley face. Suite: K Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 1 Low Physical Intensity: Play as intstructed above under organization description. Add game time to 30 seconds Activity Level 2 Medium Physical Intensity: Play the same as activity level 1, except the player will wear a 20 lb weighted vest while performing the exercise. Add game time to 45 seconds. Activity Level 3 High Physical Intensity: Play the same as activity level 2, except the player will perform each burpee with a single arm. The player will alternate arms betweeen each strike on a system. Extend the game time to 60 seconds. 22

Suicide Drill Objective: Speed/agility and endurance Equipment: Tape/cones to mark lines Organization: Player starts at the 10 line. When game begins, the player sprints/side shuffles up to the station, knocks out 6 lights with hand, and sprints/side shuffles/backpedals back to the 15 line. Player repeats above process for each line marker (10, 15, 20, 25, and 30.) Game ends when all the targets are knocked out. The player should alternate turning right and left after each turn. Activity Level 1 Low Cognitive Intensity: Suite: M Game: 1 Level: 4 Sensitivity: Medium Time: 30 seconds Activity Level 2 Medium Cognitive Intensity: Game is played the same as activity level 1, except player will knock out 3 lighted targets, and return to the 15 mark and so forth Game will end when time expires. Suite: B Game: 3 Level: 4 Sensitivity: Medium Time: 30 seconds Activity Level 3 High Cognitive Intensity: Played the same as activity level 2, except the player is seeking the smiley face. Suite: K Game: 1 Level: 4 Sensitivity: Medium Time: 30 seconds Activity Level 1 Low Physical Intesity: Play as instructed above under the organization description. Add 30 seconds to the game time. Activity Level 2 Medium Physical Intensity: Play the same as activity level 1, except the player will perform a burpee at each line marker. Add 45 seconds to the game time. Activity Level 3 High Physical Intensity: Play the same as activity level 2, except the player will hold a 5lb or heavier medicine ball throughout the game. The medicine ball will be used to strike each target with a tap. Add 60 seconds to the game time. 23

High Knee Challenge Objective: Speed drill challenging core strength, cognitive ability, neuromuscular efficiency and muscular endurance Equipment: Hands, & cones/tape Organization: Player starts within arms distance of the Trainer System. A set of cones or tape directly under the player, towards the middle of the Trainer system. The player will maintain lateral high knee back and forth over the obstacle for the time given. The player will strike the correct target in the middle 3 rows as the lateral high knees is performed. The player should alternate hands each strike. Activity Level 1 Low Cognitive Intensity: Suite: F Game: 3 Level: 2 Sensitivity: Medium Time: 30 seconds Activity Level 2 Medium Cognitive Intensity: Game is set up and played the same as activity level 1. Player uses left hand for displayed L targets, right hand for displayed R targets, and uses both hands for displayed B targets. Suite: I Game: 3 Level: 2 Sensitivity: Medium Time: 30 seconds Activity Level 3 High Cognitive Intensity: Same set up as level 1 and 2. Player is seeking the correct letter. Suite: G Game: 3 Level: 2 Sensitivity: Medium Time: 30 seconds Activity Level 1 Low Physical Intensity: Play as instructed above under organization description. Add 30 seconds to the game time. Activity Level 2 Medium Physical Intensity: Play the same as activity level 1, except a medicine ball will be held overhead as the player performs the high knee movement. The medicine ball is brought down to stomach level to strike each target. Add 45 seconds to the game time. Activity Level 3 High Physical Intensity: Play the same as activity level 2, except the cone/tape will be swapped for a 1-2 hurdle. Add 60 seconds to the game time. 24

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 3 times. Repeat until time runs out Activity Level 1 Low Cognitive Intensity: Suite: C Game: 1 Level: 3 Sensitivity: Lowest Time: 30 seconds Activity Level 2 Medium Cognitive Intensity: Play the same as Activity Level 1 except players now must seek a single color out 2 times. Suite: J Game: 1 Level: 3 Sensitivity: Lowest Time: 30 seconds Activity Level 3 High Cognitive Intensity: Play the same as Activity Level 1 except players now must seek a smiley face for 1 strike. Suite: K Game: 1 Level: 3 Sensitivity: Lowest Time: 30 seconds Activity Level 1 Low Physical Intensity: Play as shown above under organization. Activity Level 2 Medium Physical Intensity: Play the same as activity level 1, except the player will drop down into a plank, with both hands on the medicine ball and perform mountain climbers for 5 seconds before returning to a standing position. Add 45 seconds to the game time. Activity Level 3 High Physical Intensity: Play the same as activty level 2, except the player will perform a push up before the mountain climbers, and jump high into the hair before striking the next target. Add Game time to 60 seconds. 25

Chapter 8 Cognitive & Cool Downs Hand I Coordination 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. Activity Level 1 Low Cognitive Intensity: Play as shown above under organization. Suite: C Game: 4 Level: 3 Sensitivity: Lowest Time: 60 seconds Activity Level 2 Medium Cognitive Intensity: Game is played the same as activity level 1, except the target will light up anywhere on all 9 targets. Have player alternate hands after each throw. Suite: C Game: 1 Level: 3 Sensitivity: Lowest Time: 60 seconds Activity Level 3 High Cognitive Intensity: Game is played the same as activity level 2, except player must seek the color. After every right-handed throw, the player will catch the tennis ball with the left hand. When player throws with the left hand, they will catch it with the right hand. Alternate between the two until time runs out. Suite: J Game: 1 Level: 3 Sensitivity: Lowest Time: 60 seconds Activity Level 1 Low Physical Intensity: Play as shown above under organization. Activity Level 2 Medium Physical Intensity: Add a BOSU Ball under the feet for an additional stability compnent. Activity Level 3 High Physical Intensity: Player must hold an iso squat while balancing on an upside down BOSU. 26

Eye Food Objective: Peripheral Vision, Reactions, and concentration Equipment: SMARTfit Trainer & noodle Organization: Player stands at the right corner of SMARTfit station and with the outside leg, takes 1 step away from the Trainer. The player will hold a noodle and the players eyes will focus into the distance, across the left side of the station. When the trainer says go, player strikes the single lit target, without ever looking at the SMARTfit system. As the target moves across the middle 3 rows, the player will alternate hands for every strike. Switch to the left corner of the station after the 60 second game. Activity Level 1 Low Cognitive Intensity: Play as shown above under organization description. Suite: C Game: 3 Level: 3 Sensitivity: Medium Time: 60 seconds Activity Level 2 Medium Cognitive Intensity: Play game the same as activity level 1, except player will strike a lit target anywhere on the lower 4 rows. Suite: C Game: 2 Level: 3 Sensitivity: Medium Time: 60 seconds Activity Level 3 High Cognitive Intensity: Play game the same as activity level 1 and 2, except player will strike a lit target anywhere on the system. Suite: C Game: 1 Level: 4 Sensitivity: Medium Time: 60 seconds Activity Level 1 Low Physical Intensity: Play as shown above under the organization description. Activity Level 2 Medium Physical Intensity: Add weights in each hand. The player must step forward to reach further targets. Activity Level 3 High Physical Intensity: The player will perform a high knee ecercise while striking each target with hand weights. 27

Reality Check Objective: Hand-eye coordination, Visual Processing, and concentration Equipment: SMARTfit Trainer & BOSU Ball Organization: Player stands at arms distance from Trainer System. When the trainer says go, player strikes the A and subsequently finds the next letters going down the alphabet. Activity Level 1 Low Cognitive Intensity: Suite: G Game: 3 Level: 3 Sensitivity: Medium Time: 45 seconds Activity Level 2 Medium Cognitive Intensity: Suite: G Game: 2 Level: 3 Sensitivity: Medium Time: 45 seconds Activity Level 3 High Cognitive Intensity: Suite: G Game: 1 Level: 3 Sensitivity: Medium Time: 45 seconds Activity Level 1 Low Physical Intensity: Play as shown above under organization description. Activity Level 2 Medium Physical Intensity: Set game sensitivity to Lowest. 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 High Physical Intensity: Add stability by having the player stand on a BOSU Ball or Balance Board while chasing the targets. *** This organization and activity levels works with all games labeled with a seek title. 28

Pairing Colors Objective: Returning to a resting heart rate with a brain game Equipment: Hands, playground ball, and tennis ball Organization: Players begin within arms distance from the Trainer System. Player strikes two targets and remembers their color. Once these colors disappear, the player may strike two more targets to reveal their color. Find one match, and the targets change to a new color. Make as many matches as possible for maximum points. Activity Level 1 Low Cognitive Intensity: Play as shown above under organization description. Suite: N Game: 1 Level: 2 Sensitivity: Medium Time: 45 seconds Activity Level 2 Medium Cognitive Intensity: The player will stand 5 feet away from the station while holding a playground ball. The playground ball will be thrown to each target. Activity Level 3 High Cognitive Intensity:The player will swap out the playground ball and add a tennis ball. Activity Level 1 Low Physical Intensity: Play as shown above under organization description. Activity Level 2 Medium Physical Intensity: Add hand weights for resistance against each strike on a target. Set game sensitivity to low. Activity Level 3 High Physical Intensity: Add stability by having the player stand on a BOSU Ball or Balance Board. *** This organization and activity levels work with all games in suite N. 29

Chapter 9 Pod and Combo Drills Pod Push Ups Objective: Challenges core strength, speed of reactions, shoulder stability, motor control and spatial awareness Equipment: Pods, floor matt, & BOSU Ball Organization: Player will begin in a plank position. Set up each pod within arms distance of the player. The player will hold a plank while striking each target. Repeat until time runs out. If the player becomes fatigues and cannot complete the exercise, then the player should drop to their knees, with feet in the air to continue with a modified plank position. Activity Level 1 Low Cognitive Intensity: Play as shown above under the organization description. Suite: M Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 2 Medium Cognitive Intensity: This game is played the same as level 1, except the player is tracking the number and striking 2 targets before performing a push up. Suite: D Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Multi Table: 5 Activity Level 3 High Cognitive Intensity: This game will be played the same as level 1 & 2, except now the player is seeking the number. Suite: E Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Multi Table: 5 Activity Level 1 Low Physical Intensity: Play as shown above under organization description. Activity Level 2 Medium Physical Intensity: The player will strike 5 pods and will perform a push. Every 5 strikes on a pod will result in one push up. Add 45 seconds to the game time. Activity level 3 High Physical Intensity: Play the same as Activity Level 2, except add an upside down BOSU Ball with feet centered in the middle of the BOSU. Add 60 seconds to the game time. 30

By All Means Objective: Challenges core strength, speed of reactions, shoulder stability, motor control and spatial awareness Equipment: Pods Organization: Player will begin in a plank position. Set up each pod within arms distance of the player. The player will perform a push up before striking 3 targets. Repeat until time runs out. If the player becomes fatigues and cannot complete a normal push up, then the player should drop to their knees and feet in the air to continue with modified push up before every 3 strikes. Activity Level 1 Low Cognitive Intensity: Suite: M Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 2 Medium Cognitive Intensity: This game is played the same as level 1, except the player is tracking the color and striking 2 targets before performing a push up. Suite: C Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 3 High Cognitive Intensity: This game will be played the same as level 1 & 2, except now the player is seeking the smiley face. Suite: K Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 1 Low Physical Intensity: Play as shown above under organization description. Activity Level 2 Medium Physical Intensity:The player will strike 5 pods and will perform a push. Every 5 strikes on a pod will result in one push up. Add 45 seconds to the game time. Activity level 3 High Physical Intensity: Play the same as Activity Level 2, except add an upside down BOSU Ball with feet centered in the middle of the BOSU. Add 60 seconds to the game time. 31

Spider Drill Objective: Cognitive drill that challenges cardiovascular endurance, visual processing speed, reactions and spatial awareness Equipment: Pods Organization: Set pods in an evenly distributed circle, with each 12 feet away from the center. The player will begin at the center start point. Player will run at a fast pace to the correct pod and return to the start cone. They will repeat this for the given time. Activity Level 1 Low Cognitive Intensity: Suite: C Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 2 Medium Cognitive Intensity: The game will be played the same as above, except player will use side shuffle to/from pod and use a lefthand strike for displayed L targets. Player will sprint forward to/from pod and use a right-hand strike for displayed R targets. Player will backpedal to/from pod and use both hands to strike for displayed B targets. Player should return to the start cone after each strike. Suite: I Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 3 High Cognitive Intensity: The game will be played the same as level 1, except player is seeking a color. Suite: J Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 1 Low Physical Intensity:Play as shown above under organization description. Activity Level 2 Medium Physical Intensity: After each strike, the player will return to the start cone, drop down into a plank, jump to a standing position, and run to the next pod. Repeat until time expires. Add 45 seconds to the game time. Activity level 3 High Physical Intensity: After each strike, the player will return to the start cone, drop down into a plank, perform a push up, jump to a standing position, jump high in the air, and run to the next pod. Repeat until time expires. Add 45 seconds to the game time. 32

Pod Multi Directional Objective: Warm up drill that challenges speed, change of direction and spatial awareness Equipment: Pods Organization: Set pods in a line 5 feet apart, with a start cone directly centered 10 feet in front of pods. From the start cone, side shuffle directly in front of a lit pod, then run forward to strike a total of 3 targets, back pedal backwards in line with the start cone, and repeat. Activity Level 1 Low Cognitive Intensity: Suite: M Game: 1 Level: 2 Sensitivity: Medium Time: 30 seconds Activity level 2 Medium Cognitive Intensity: The game is played the same as activity level 1, except the player will strike 2 targets before returning to the start cone. Suite: B Game: 1 Level: 2 Sensitivity: Medium Time: 30 seconds Activity level 3 High Cognitive Intensity: The game is played the same as activity level 1, except the player will strike 1 target before returning to the start cone. Suite: K Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 1 Low Physical Intensity: Play as shown above under organization description. Activity Level 2 Medium Physical Intensity: After each strike, the player will return to the start cone, drop down into a plank, jump to a standing position, and run to the next pod. Repeat until time expires. Add 45 seconds to the game time. Activity level 3 High Physical Intensity: After each strike, the player will return to the start cone, drop down into a plank, perform a push up, jump to a standing position, jump high in the air, and run to the next pod. Repeat until time expires. Add 45 seconds to the game time. 33

Pod Shuffle Relay Objective: Drill that challenges lateral speed, change of direction and spatial awareness Equipment: Pods Organization: Set up 2 rows of 3 pods that are facing each other and have 15 feet of separation between pod rows. Each row should be a total of 12 feet long, which is has 4 feet of distance between each individual pod. The player will start at a cone centered in the middle of the two pod lines. Player holds a squatting position and moves in a side shuffle towards any lit target and strikes 2 more targets before side shuffling towards the start cone. The player will repeat this process for the remaining time. Activity Level 1 Low Cognitive Intensity: Suite: M Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 2 Medium Cognitive Intensity: The game is played the same as activity level 1, except the player will strike 2 targets before returning to the start cone. Suite: F Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 3 High Cognitive Intensity: The game is played the same as activity level 1, except the player will strike 1 target before returning to the start cone. Suite: G Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 1 Low Physical Intensity: Play as shown above under organization description. Activity Level 2 Medium Physical Intensity: After each strike, the player will return to the start cone, drop down into a plank, jump to a standing position, and run to the next pod. Repeat until time expires. Add 45 seconds to the game time. 34

Circle Wall Runs Objective: Cognitive drill that challenges throw accuracy, visual processing speed and spatial awareness Equipment: Pods & Trainer System Organization: Place a start cone 10 feet in front of the Trainer System. Add 6 pods in an evenly distributed semi-circle beginning in line with the start cone, with a radius of 10 feet. Player will strike 6 targets and return to the start cone. Repeat this sequence for 30 seconds. Activity Level 1 Low Cognitive Intensity: Suite: M Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 2 Medium Cognitive Intensity: The game will be played the same as above, except player is tracking a number by a multiple of 7 and must return to the start cone after every 3 strikes. Suite: D Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Multi Table: 7 Activity Level 3 High Cognitive Intensity: The game will be played the same as above, except player is seeking a number by a multiple of 7 and must return to the start cone after each strike. Suite: E Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Multi Table: 7 Activity Level 1 Low Physical Intensity: Play as shown above under organization description. Activity Level 2 Medium Physical Intensity: After each strike, the player will return to the start cone, drop down into a plank, jump to a standing position, and run to the next pod. Repeat until time expires. Add 45 seconds to the game time. Activity Level 3 High Physical Intensity: After each strike, the player will return to the start cone, drop down into a plank, perform a push up, jump to a standing position, jump high in the air, and run to the next pod. 35

Mix and Match Objective: Challenges core strength, speed of reactions, shoulder stability, motor control and spatial awareness Equipment: Pods & Trainer System Organization: Start cone 10 feet in front of Single Trainer system. Pods begin 1 foot in front of the system, in 2 lines facing toward the center. The middle pod in both lines will face the opposite direction. Pod lines are evenly separated by 16 feet of distance, with the start cone as the center mark. Each pod in the pod line is 5 away from the next. Player will begin at the start cone move in all directions and strike 6 targets before returning to the start cone. The game will end after 30 seconds. Activity Level 1 Low Cognitive Intensity: Suite: M Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 2 Medium Cognitive Intensity: The game is played the same as activity level 1, except the player will strike 3 targets before returning to the start cone. Suite: C Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 3 High Cognitive Intensity: The game is played the same as activity level 1, except the player will strike 1 target before returning to the start cone. Suite: J Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 1 Low Physical Intensity: Play as shown above under organization description. Activity Level 2 Medium Physical Intensity: After each strike, the player will return to the start cone, drop down into a plank, jump to a standing position, and run to the next pod. Repeat until time expires. Add 45 seconds to the game time. Activity level 3 High Physical Intensity: After each strike, the player will return to the start cone, drop down into a plank, perform a push up, jump to a standing position, jump high in the air, and run to the next pod. Repeat until time expires. Add 45 seconds to the game time. 36

Wide Angle Sprints Objective: Challenges core strength, speed of reactions, shoulder stability, motor control and spatial awareness Equipment: Pods & Trainer System Organization: Place a start cone 12 in front and 6 feet to the right of the Single Trainer. The player will turn 90 degrees to the left, so the SMARTfit Trainer is on the right of the player. Line up 3 rows of 2 pods to the left view of the player. Row 1 will start 6 feet to the left, with the second pod 6 feet further than the first. Row 1 will begin 6 feet in front of the start cone. Row 2 will start 9 feet to the left and 12 feet in front of the start cone. The second pod in row 2 will be 6 feet to the left of the first pod. Row 3 will be in line with row 1 and 6 feet in front of row 2. The player will begin at the start cone and move laterally to strike out 6 targets. The player will return to the start cone and repeat for the given time. Activity Level 1 Low Cognitive Intensity: Suite: M Game: 1 Level: 1 Sensitivity: Medium Time: 30 seconds Activity Level 2 Medium Cognitive Intensity: Game is played the same as activity level 1, except the player will strike out 3 targets and return to the start cone. Suite: B Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 3 High Cognitive Intensity: Game is played the same as activity level 1 & 2, except the player will strike out only 1 target before returning to the start cone. Suite: K Game: 1 Level: 3 Sensitivity: Medium Time: 30 seconds Activity Level 1 Low Physical Intensity: Play as shown above under organization description. Activity Level 2 Medium Physical Intensity: After each strike, the player will return to the start cone, drop down into a plank, jump to a standing position, and run to the next pod. Repeat until time expires. Add 45 seconds to the game time. Activity level 3 High Physical Intensity: After each strike, the player will return to the start cone, drop down into a plank, perform a push up, jump to a standing position, jump high in the air, and run to the next pod. Repeat until time expires. Add 45 seconds to the game time. 37