I assisted four-time Olympic medalist Louis Smith recently in launching the new Fitbit Ace for kids. We took the aspiring athletes through a series of stability, core and plyometric based activities.
The Fitbit Ace solely focuses on children to achieve a minimum of 10,000 steps and 60 minutes of continuous activity a day also tracking sleep as well.
Hopefully this will encourage more children to get out and run around, as opposed to playing on the Xbox!
Below is the session plan which took place in Argos – Birmingham City centre.
Warm Up
Sprinters Arms
Speed March Arms
Spinal Mobility
Torso Twists
Hip Circles
Reverse Lunge and Twist
Sumo Squats
Knees side to side
Knee to chest
Downward Dog
Hip Extension
Main Session
Part One – Stability – Ankle/Knee/Hip
Single Leg Romanians
Clock Lunges
Sumo Squats
Crab Walks
Unilateral Hops Forward
Unilateral Hops Lateral
Clock Hopping clockwise/anti
Jogging on the spot then stop with one knee up
Principles
10 reps
Short recovery
Part Two – Tabata – HIIT
High Knees
Star Jumps
Speed Skaters
Calf Jumps
Sprinters Arms
Mountain Climbers
Spiderman Lunges
Plank Star Jump Legs only
Principles
20 seconds on
10 seconds recovery
2-3 sets
1-2 minutes rest between sets
Part Three – Core Exercises – Stability
Crunches
Tailbone Lifts
V-Sits
Supermans
Prone Glute Squeezes
Single Leg Hip Ex
Plank to Downward Dog
Plank – Hips side to side
Plank with One Arm Rotation
Principles
10-15 reps
Short Recovery
Cool Down
Knees to the side
Knee to Chest Stretch
Glute Stretch on your back
Piriformis Stretch on your back
TFL Stretch Sitting Up
Chest Stretch
Back Stretch