Warmup:
1. Tabata workout (bodyweight) & stretching.
Video: https://youtu.be/mqL0UY7bkPg
Description:
Consisting 7 exercises: Mountain climbers, squats, Jumping jacks, skaters, High Knees, Buttkicks & Star jumps. The structure of the program is as follows: Work out for 20 seconds (each exercise starting with Mountain climbers) Rest for 10 seconds (between each exercises) when you finish the last exercise: star jumps; rest for 1 minute and start again to complete 3 rounds. The video that I made will help you to understand each exercise.
Equipment: Matt/towel
Duration: 15mins

Main Session:
1. Zig Zag Dribbling.
Video: https://youtu.be/daMNrVAqMDI
Description:
Set up cones/markers/bottles in a zig-zag formation. The child moves up, then back down the cones from the outside of the foot turns to get back to the start. It’s important to bend slightly from the knees to be able to change direction quickly. Rest between 3 repetitions. You can time your child to set some competitiveness. Build up slowly, start with the first exercise and then use the different variations if you see that the child is ready to progress. YOU DON’T NEED TO DO ALL THE VARIATIONS OF THE DRILL.
Equipment: Markers/cones/plastic bottles
Time: 8mins

2. Side to side hurdles.
Video: https://youtu.be/5zsJgFcJYPw
Description:
Set up markers (as hurdles) in front of each other with some space in between. The child needs to move sideways while jumping the markers. It’s important to acknowledge how the child is changing direction and speed. Rest after 30secs. Build up slowly, start with the first exercise and then use the different variations if you see that the child is ready to progress. YOU DON’T NEED TO DO ALL THE VARIATIONS OF THE DRILL.
Equipment: Marker/Bottles
Time: 8mins

3. Socks war Game.
Video: The same concept of a dodgeball.
Description:
Sock balls, Make use of any space and setup some obstacles such as pillows, blankets and mats. Every kid is on his own. By making use of the space and obstacles they need to try and hit each other with the sock ball (every hit counts 1 point). Children need to dodge, throw and catch at all times to win the game. Set a timer and see who wins.
Equipment: Socks (make a ball from them), Pillows/matts/cushions.
Time: 10 mins

Cool down
Video: https://youtu.be/IlGDduV_1Cg
Description: Static Stretching to prevent injuries and finish off the session. Follow the video.
Equipment: Matt/Towel
Time: 4min