Youth Fitness Program

Coach-

• Continue encouraging parents to submit Online Permission Slips/Student Registration.
  Refer to Quick Links.
• Paper Permission Slips/Word Documents are also available.
  If you use the Word document, you will need to enter the student information online.
  Refer to Quick Links.
• Register two adults for FREE for Race Day!
  You may register yourself, a co-coach, and/or an involved parent. Remember, principals have also been provided with one complimentary race entry.
  Refer to Quick Links for registration information.
• Continue tracking student laps/miles using the Run Club app.
• Optional Ribbon Incentive Program:
  If your school is participating, make sure students are tracking their miles and that you are submitting ribbon requests as milestones are reached. Use the Ribbon Incentive Program Form in your Quick Links

DAY 1

Dynamic Workout + Run

Warm-Up (5-7 Minutes)

• Easy Jog- 2 Minutes
• Toy Soldiers- 2 Minutes
• High Knees- 20 Seconds
• Butt Kicks-  20 Seconds
• Walking Lunges-  20 Seconds Each Direction
• Skipping- 1 Minute

Cooldown:

2-3 minutes easy walking

DAY 2

Rock/Paper/Scissor Warm-Up + Run

Rock/Paper/Scissor Warm-Up (5-7 Minutes)

• Instructional Video- Click Here
• Hold onto the CTRL button on your keyboard and click the link.

Run (20 Minutes)

• Run at an easy conversational pace.

Cooldown:

2-3 minutes easy walking

DAY 3

Game: Infection Tag

Focus: Agility, Speed, and Cardio

• Choose and appropriate number of students to be ‘IT’ ( ex. 5 for 25 students)
• When tagged, a student goes to ‘Home Base’, gets an object identifying them as ‘Infected’, and joins the ‘IT’ team.
• Set a timer. If anyone remains untagged, they win. If everyone becomes infected, the ‘Infected’ team wins.
• Use pool noodles, scarves, yarn balls, or pinnies to identify infected players.

Cooldown:

2-3 minutes easy walking

RAINY DAY/INDOOR/LIMITED SPACE OPTION — FITNESS BINGO:

Students complete an activity before marking the square. Use activities such as high knees, squats, jumping jacks, lunges, running in place, plank, butt kicks, balance, fast feet, and invisible jump rope.

RHETT CONNECTION

Week 2 – Rhett Connection video: This video includes our hydration lesson and info about Rhett’s vacations (click here for picture). Send the link or play the video for your students. Read the Rhett Rep section below for the lesson text.

RHETT REP – WEEK 2

BEFORE YOU GO

• Watch R4R training video for Training Week 2- Hydration Lesson
• Contact your coach to discuss the activities you will be presenting/providing assistance with, and where to meet.
• If you would like to run with the children in the 5K race register here using the code from Larisa.

MATERIALS NEEDED

• Wear your Runnin’ for Rhett t-shirt!
• Rhett Connection (included below)
• For Hydration Lesson bring 20oz. water bottle(s), small plastic toy car (optional)
• Your enthusiasm!

WHAT TO DO

• Share the RHETT CONNECTION: Rhett went on many vacations with his family. He went to Texas, Lake Tahoe, Nebraska, Hawaii (click here for picture), and camping in the family trailer. Rhett loved swimming in the warm water and sitting under the umbrella with his toes in the sand. He would take long naps out on the hammock with his dad.

HYDRATION LESSON

(Usually takes 3-5 minutes to present). Make sure to check with your coach to see where and when you will present the lesson. Lesson can be presented to the entire group or during stations to smaller groups.

Presenting the information:

• Ask: what does a car need to run (optional to hold up toy car)? Typical responses are: tires, an engine, battery, gas, oil, water. Validate their ideas and tell them the human body is similar to cars, where we need fuel (food) and water to function well.
• Explain water is important for us whether or not we exercise. Ask: how much water do you think you need (wait for responses)?
• Explain that one way to know the amount of water you should drink in a day is based on your weight (use 160 lbs as an example). Explain if a person weighs 160 lbs., divide the weight in half/or by 2. Ask: does anyone know what 160 divided by 2 is? Allow participants to answer. Answer is 80.
• Explain when liquids are measured, they are measured in OUNCES. Example: if someone weighs 160 lbs, they should drink 80 ounces of water per day.
• Explain many people don’t know what 80 ounces of liquid looks like. (Show them a 20oz water bottle and say to drink 80 ounces in a day, a person would have to drink 4 bottles.
• Explain since each person weighs different amounts, each will have different water needs. Ask: Does anyone weigh around 80lbs (usually there is someone)? Using the same formula (weight/2), have children calculate what that person should drink (two 20 oz. bottle).
• Tell children they can use the same formula at home and calculate daily water needs for each person in their family. A fun math problem!!!
• Complete other activities as agreed upon with coach for the session.
• Hand out weekly incentive awards. Decide with coach ahead of time reason for giving award to child. (listening, working hard, etc.)
• Confirm with coach which day(s) you will be there the following week.