Summertime Strengthening and Conditioning

Now that summertime has arrived, it’s time to make sure that children get outside and enjoy the beautiful weather.  An issue that is facing today’s young people is physical inactivity.  It is recommended that 60 minutes of physical activity be performed every single day, but most children don’t meet this recommendation.  In the United States, 17% of children are obese; this percentage being affected greatly by lack of movement throughout the day. The 60 minutes should involve activities such as running or fast walking, which stress the cardiovascular system.  Push-ups and air squats should be included to help with muscle strengthening and metabolic assistance.  And jumping rope is a good activity to help strengthen bones.

Relays and games are a good way to incorporate physical activity with a group in a fun manner.  The following are a couple of examples that require an even number of participants split into two groups.

·         Cones Up & Cones Down – Group 1 will be Cones Up.  Group 2 will be Cones Down.  For every 4 people, there should be 10 sports cones.   Take 10 cones and spread out in an open area.  Place 5 of the cones standing up and 5 of the cones lying down.  Start a timer for 2 minutes.  Group 1 will be responsible for running around and standing up all of the cones that are lying down.  Group 2 will be responsible for running around and knocking down all of the cones that are standing up. At the end of the 2 minutes, the group that has the most cones in their favor wins!

·         Tennis Ball Trot – Each group will line up in a single line.  There will be one tennis ball placed on a ground marker approximately 10 yards in front of each group.  When the relay begins, the first person in each line will run and pick up the tennis ball and bring it back to the second person in the line.  The second person will then run and place the tennis ball back on the ground marker.  That process equals 1 round.  The team that completes 10 rounds first wins!