Open Gym Strength and Conditioning – Pre Teens (8-12)

Warm-up

Work with a partner and switch every minute.

Row/ Pushups

Row/Jumping Jacks

Row/Situps

Skill

This week we will concentrate on the next 3 Rules of Running (Breathe, Bang the Drums, Foot Fire). oday we will concentrate on foot fire. Tell your runners to imagine they are standing on a hot stove. To avoid burning themselves, they’ll have to lift and lower their feet very quickly. Control the stove’s temperature and your runners’ turnover rates by calling out “hotter” or “colder.”

When you call “Foot Fire!” your runners should move as fast as possible, staying at top speed until you cool the temperature and eventually “put out the fire.” The main goal is to lift the feet quickly. There is no need to lift the feet high, but they should come off the ground.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 ball slams

10 box jumps

200M Run