Do you see a big difference in your child when he or she is active in a sport? That’s not a coincidence. When our bodies are active, there are a plethora of health benefits, including chemical changes that put us in a better mood – and that includes our young athletes too. With many students beginning this school year through distance learning, coupled with the extreme heat we’ve seen this summer, there can be a severe lack of movement in our kids. Good news- we’ve got some great ideas to get your kids moving and the endorphins flowing!
DIY Tabata
A Tabata is a form of High Intensity Interval Training or HIIT. Don’t be scared! This cardiovascular exercise strategy alternates short periods of intense, anaerobic exercise with less intense recovery periods. For this workout, the exercise portion is 20 seconds long with a 10 second rest before the next exercise. This pattern is repeated for a total of 4 minutes, or one Tabata round.
For kids, Tabata workouts move so quickly, they don’t have time to lose interest! Also letting your child design their own workout helps to keep their attention. Aim for two, 4 minute round Tabatas to start and add on as your child would like. They can repeat exercises, or choose a different move for each 20 second burst.
Here is a 1 Round Tabata example:
- 20 seconds: Jumping jacks
- ten-second rest
- 20 seconds: Push-ups
- ten-second rest
- 20 seconds: Speed skaters
- ten-second rest
- 20 seconds: Plank jacks
- ten-second rest
- 20 seconds: Sit-ups
- ten-second rest
- 20 seconds: Lunges
- ten-second rest
- 20 seconds: Supermans
- ten-second rest
- 20 seconds: Plank
- DONE!
Basketball Drills
No hoop necessary for these basketball drills (ok, except for the shooting drills)! Improve ball handling with these stationary, dribbling, and shooting skills.
Ball Handling / Dribbling Drills
Stationary Drills:
- 50 Right Hand Dribbles below knee
- 50 Right Hand Dribbles above knee
- 50 Left Hand Dribbles below knee
- 50 Left Hand Dribbles above knee
- 50 Crossover (Switching hands)
Dribbles
- Dribble around your right leg only with your right hand 10x
- Dribble around your left leg only with your left hand 10x
- Moving Dribbling DrillsDribble forward 5 steps dribbling with Right Hand, then dribble backward 5 steps with Right Hand (Repeat 5 times)
- Dribble forward 5 steps dribbling with Left Hand, then dribble backward 5 steps with Left Hand (Repeat 5 times)
Shooting
- 25 Shots from right side 5 ft away
- 25 Shots from left side 5ft away
- 25 Shots from straight away 8-10ft away
- 25 Shots moving from right side to left side 8-10ft away
Register Today
Club play begins on September 9th! Click here to register. Girls Small Group Sessions Saturdays from 9-10am and Wednesdays from 3:15pm-4:15pm start September 5th. Email arcadiayouthbasketballaz@gmail.com to register.
arcadiayouthbasketball.wordpress.com 