Running Club

1 Apr

This is probably useless for anyone not in charge of an elementary school running club, but I need to get this written out so I can reference it next year. You know I’ll be in charge of planning for Running Club again in 2014.

Interval Training

30 seconds on & 30 seconds off. Repeat.

  • Speed Skaters
  • Jog in place
  • Push ups
  • Mountain Climbers
  • Boxing

Stations

  • Wall Sit
  • High Knees*
  • Yoga – Tree
  • Yoga – Dancer
  • Basketball Shots
  • Jumping Jacks
  • Lunges – side~
  • Lunges – front~
  • Lunges – back~
  • Chair Squats
  • Chair Dips
  • Sit Ups

I like to turn this into a race. Pick the number of stations you want to use & post signs with the station (maybe with an illustration of the exercise). Position yourself in the middle of the stations. Explain each of the exercises to the group. Explain that this is a race. After EACH STATION they run to you & get a mark or a sticker or something to indicate that they’ve finished a station. Then they run off to another station, complete it & run back for another mark/sticker. Set a time limit – 3 or 4 minutes & see who can get the most marks/stickers. I like to start with each exercise for a count of 10. The exercises with an ~ should be 5 each leg. The exercises with a * are best suited for a specific distance (for instance, across the gym). After they complete one round of ALL stations, the next round is for a count of 20, ~ for 10 each leg, & * double the distance or stay the same, whichever is best suited for your space. The third round would be 30, 4th round 40, etc.  The kids do not need to do the stations in a particular order, they just need to complete the entire circuit.

You will need adult helpers to watch to make sure the kids aren’t ‘phoning it in’. They need a deep wall sit, an actual lunge, air between feet & the ground for a jumping jack, etc. Of course, your kids would never do that 🙂

I have a few more posts under Running Club coming. I know you are super excited about that!

K~

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