Youth Fitness Program

WEEK 4 SCHEDULE

Go A Little Longer!

COACH

TASKS FOR THE WEEK

Continue tracking laps using the Run Club app.
Send out the Parent Promotional Flyer (Refer to Quick Links) – this flyer has details for the family members to register themselves for the race, you will not register family members.
Optional Ribbon Incentive Program Form ( Refer to Quick Links) If you are participating in this program, make sure students are tracking miles and you are submitting for ribbons.

TRAINING PLAN & RESOURCES

DAY 1

Dynamic Warm-Up + Run

Warm-Up (5-7 Minutes)

Easy Jog (1 Minute)
High Knees (1 Minute)
Butt Kicks (1 Minute)
Toy Soldiers (1 Minute)
Walking Lunges ( 30 Seconds)
Side Shuffle ( 30 Seconds)
Power Skips (30 Seconds)

Run (25 Minutes)

This is the longest running week. Encourage students to start Slowly! Walking breaks are good; the goal is to keep moving for the full 25 minutes

Cooldown:

2-3 Minutes of Walking

DAY 2

Follow the Leader + Run

Warm-Up

Divide the students into small groups
Leader chooses: Jog, Skip, Side Shuffles, High Knees, or Power Walk

Run (25 Minutes)

Option: 10 Minute Run, 1 Minute Walk, 10 Minute Run, then finish easy

Cooldown:

2-3 Minutes of Walking

DAY 3

Speedway Game

Focus: Sprinting, Speed, Teamwork

Warm-Up (5-7 Minutes)

Create a small track with cones. Students form teams approximately 3, more if needed.
Runner#1 completes one lap and returns, followed by the rest of the runners on the team.
Once everyone completes a lap, the entire team sits down. First team seated wins.
Play several rounds and mix up the teams. Emphasize teamwork and sportsmanship

Instructional Video Speedway Game

Hold down the CTRL button on keyboard and click the link.
Link

Cooldown:

2-3 Minutes of Walking

Rainy Day Option – Fitness Bingo

Print Up Bingo Cards
Tokens
Bucket for Tokens
Instructional Video

RHETT CONNECTION

Week 4 – Rhett Connection video: This video includes our healthy snacks lesson and info about The Seevers Family’s love for softball. Send the link or play the video for your students. Read the Rhett Rep section below for the lesson text.

RHETT REP – WEEK 4

BEFORE YOU GO

Watch Eating for Energy and Healthy Snacks, concentrating on the Healthy Snacks section. This week you will be presenting the Healthy Snacks lesson.
If you would like to learn more about Healthy Snacks, visit the USDA’s MyPlate website at MyPlate.gov.
Contact your coach to discuss the activities you will be presenting/providing assistance, and where to meet the coach.
If you would like to run with the children in the 5K race go to the Quick Links and use the Coach/Principal Registration to register.
Sac Regional Transit provides free rides to and from the 5K race. For your free ticket and instructions, go to the Quick Links and click on the Sacramento RYDE Free RT.

MATERIALS NEEDED

Wear your Runnin’ for Rhett t-shirt!
Rhett Connection (Included below)
For Eating for Energy Nutrition Lesson- (Optional: Plastic toy car, poster board, and sharpie pen)
Your enthusiasm!

PROCEDURES

Share the RHETT CONNECTION for the week: Rhett’s mom brought Rhett out every Friday night to watch his dad play softball. During the game, Rhett would talk and laugh, entertaining the players. Between innings, players from both teams would come over to visit this smiling boy. Since the players were friends with the Seevers’, many of them loved to play with him and hug him.

HEALTHY SNACKS LESSON

(Usually takes 3-5 minutes to present. This information is also presented in the video.) Make sure you check with your coach to see where and when you will present the lesson that day. Lessons may be presented to the entire group or during stations to smaller groups.

Remind the children of the car and the fuel it needs. Ask: What have you learned so far about fueling your bodies? (Responses should include water and food)
Ask : Do you like to eat snacks? Explain eating a healthy breakfast, lunch, dinner and a couple of snacks keeps your body working right and your energy level high.
Ask children to help make a list of healthy snacks. (Option- can write on poster board or just do verbally) As children are listing snacks, comment as to if it is a good/not healthy snack. Healthy snacks:
Fun fruit: apples, oranges, kiwi, grapes, strawberries, melons, and bananas
Colorful veggies: carrots and broccoli, with low-fat dip
Popcorn (light or fat-free)
Nuts and seeds (peanuts, almonds, soy nuts, or sunflower seeds)
Low-fat or baked tortilla chips and salsa
Whole-grain cereal with or without milk
Low-fat yogurt or fruit smoothies
Nonfat or low-fat milk or milk products
End with: Remember you are putting “gas” in your car!- Keep your engine running with healthy snacks, a variety of foods, and complex carbs. Then you can Move into Life.