Home Based Athletics - Week 4

From TCFS - Virtual Kids Camp

Is anybody else missing sports right now? We are! Despite the changes, we are trying to help our kids have positive experiences this summer. We commend those who are going for walk, playing catch, riding bikes, and kicking around a ball with their kids during this time. 

Active Games

Bubbles

Keep things simple this week with bubbles! Our kids have endless energy while chasing bubbles. We may put a GPS watch on them sometime to see how far they run during 15 minutes of chasing bubbles. The parent often grows tired of blowing the bubbles before the kids tire of chasing them, so an affordable bubble machine may come in handy.

Alphabet Name Game

We usually keep our academics and athletics separate, but here is a fun way to mesh the two. For a recess break or before bedtime wiggle time, use the chart below to have your child perform an exercise for each letter of their name. Determine a number of repetitions or time window (example 10 reps or 30 seconds) that is appropriate for your child’s age and ability. Those with shorter names like Ava or Jack might need to do their middle or last names as well. The Alexandria’s and Nathaniel’s are going to get a workout in!

Sports Skills and Drills

Gymnastics At Home

We are big advocates of introducing gymnastics at an early age to help with athletic development, strength and coordination. Here are a few of our daughter's favorite stretches and movements that require little space.

 

Beginner Hand Eye Coordination - Tennis Ball

We have put together our favorite hand eye tennis ball exercises for beginners. A simple bounce and catch comes more easily to some than others.

- The Bounce: Our 3-year old has a hard time simply bouncing the ball directly in front of him so it comes straight back up to his hand. We placed a leaf in front of his feet and instructed him to bounce the ball on the leaf. The ball returned up to his hands and he was able to work on step two, the catch.
- Practice the exercises with both the dominant and non-dominant hands.
- To progress the movements, catch the ball with the palm facing down versus the palm facing up.

 

Inverted Row

Pull-ups take a significant amount of core and upper body strength. We feel like every individual should work toward being able to do at least one pull-up! If you do not have access to a pull-up bar but still want to work on pull-ups with your kids, have them give the inverted row a try.

We created a setup with a broom placed across two padded chairs. PLEASE use caution in creating your own homemade creation. Make sure it is safe for your child and always be present while they are performing the movements.

- Lie on the ground with the bar directly above the shoulders. The bar should be high enough off the ground so the arms are fully extended. Place hands shoulder width apart, palms facing out.

- Instruct your child to tighten their stomach and keep their body in a straight line (like a pencil). Pull chest to the bar, bringing the shoulders and hips up off the floor. Slowly lower to the start and repeat the movement. Perform 3 sets of 3-5 repetitions.

 

 

For more active ideas to do at home visit our pages for Week 1, Week 2 and Week 3. Or find us on Instagram @raisingrookies and YouTube.