Section 1: Dynamic Warm-ups

  • Arms: Seal taps for 10 reps - Tap your chest with each hand, one at a time, without letting your belly touch the ground.

  • Legs: Stationary Frankenstein’s for 10 reps - Raise your legs up to your hands, one at a time, while trying to keep your legs straight.

  • Abs: Bicycles for 10 reps - Raise your legs up and begin moving your feet as if you were riding a bicycle non-stop. 

  • Core: Crab kicks for 10 reps - Kick each leg, one at a time, without letting your bottom touch the ground.

Assignment overview

  • Today you are going to work on RUNNING.

  • Here are the three RUNNING tips that I want you to practice today:

  1. Take big steps as you run.

  2. Keep your head up so that you don’t fall.

  3. Watch where you run.

Section 2: Skill-building drill (Do three sets)

  • Amazing race: You will run and pick up five different colored cups and then place them on matching colored plates, one at a time. The goal is to complete this challenge in 10 seconds or less.

  • 4-corner race: You will race to a corner and do 4 kicks, then to the next corner, and so forth through 4 corners of the room. The goal is to complete this challenge in 20 seconds or less.

Section 3: Dynamic stretches

  • Twist stretch for 10 reps - Stand up straight with feet shoulder width apart. Twist side to side trying to go as far as you can each side.

  • Airplane for 10 reps - Touch the bottom of your feet together and hold your toes. You will then alternate your knees up and down.

  • Stretch kicks for 10 reps - Swing your leg as high as you can. Focus on not bending your knee when going higher.

  • Row boat for 10 reps - Sit with both feet straight out and together. Raise your hands above your head. Reach forward past your toes if possible then drag your hands back towards your hips.