cs4l physical literacy - make movement matter
TRANSCRIPT
Children become better athletes
Children strengthen their bodies through
increased participation in physical activity
Children prepare their muscles for immediate activity and develop the skills and confidence to safely participate in unfamiliar activities
Children acquire the skills, confidence and motivation to overcome challenges
Athleticism
Reduced Risk of Injury (short and long term)
Success
Resiliency
… because they’re developing
physical literacy
CS4LPHYSICAL LITERACY
physicalliteracy.ca
For more information on the skills and activities above, visit: physicalliteracy.ca/movement-prep
/CANADIANSPORTFORLIFE/ACTIVEFORLIFE
@CS4L_ACSV@ACTIVEFORLIFE
CANADIANSPORTFORLIFEACTIVEFORLIFECS4L
PHYSICAL LITERACY Movement Preparation
AGE 11 AND UP
1. Dynamics - This engages large muscle groups to prepare the body for physical activity
Alternate jogging 20 metres out and doing activity sequence below on the way back.
Activity sequence1) Mini-skip2) Side shuffle 3) Grapevine 4) Backward mini-steps fast
5) High knees6) Butt kicks7) Right to lefts one footed hops8) Knee hug and lunge (trunk twist optional)
2. Accelerations - These drills provide neuromuscular and cardiovascular benefits by maximizing power output
a) Drop-and-Go Start: Standing to drop down to floor, up and accelerate Accelerate 20 metresJog back
b) Twistie Start “2”: Stand sideways with right foot forward, jump up and rotate 180o, and back again – then accelerate
Accelerate 20 metresJog back
c) Twistie Start “3”: Stand sideways with right foot forward, jump up and rotate 180o, back and forth and back again – then accelerate
Accelerate 20 metresJog back
d) “5,5,5” - Do five tuck jumps, five pushups, five burpees – then accelerate
Accelerate 20 metresJog back
3. Ladders - This drill involves quick steps and eye-feet coordination, which will improve agility, reaction, and awareness
a) In in out out b) Icky shuffle c) Scissors Right d) Scissors Left
e) Rapid throughf) Twisties g) High kneesh) Cross outs
i) Out 5x then jump 3j) Lateral Crossovers k) Continuous Jump
Two passes of each
4. Weaving Pylon Drill - This drill provides repetition-based cutting manoeuvring – neuromuscular activation training
Weave through 10 pylons set 2 metres apart. Five times starting on the right of the first pylon, five times starting on the left of the first pylon. Set up one circuit for every ten athletes.
Weave through each pylonJog back
5. Mini Core Routine - These activities activate the body’s core stabilizing muscles – particularly the trunk section
a) Plankb) Up up down down plank c) Pointer plank rightd) Pointer plank left e) Superman plank right
f) Superman plank leftg) Side plank righth) Side plank left i) Side plank with snap rollovers
5 - 10 seconds each task
The “Physical Literacy Movement Preparation Session” not only prepares the body for movement, it also improves the way you move, which reduces the risk of injury during physical activity. It also teaches skills that will benefit participation in unfamiliar activities.
Movement preparation that’s geared towards physical literacy – focusing on the techniques that improve and incorporate fundamental movement skills and fundamental sport skills – can also foster a more physically active and healthy lifestyle.
Those who participate in the movement preparation session will increase their aptitude for all activities regardless of environment. intro
Typically, a warm-up only engages muscles and prepares your body for activity. But you can do more when preparing for movement…
Table of ContentsIntroduction 4
Dynamics 5
Accelerations 8
Ladders 10
Weaving Pylon Drill 15
Mini-Core Routine 16
Acknowledgements 18
Forms 19
5
Mini-Skip
• Athleteliftskneeabovebellybutton
• Kneebentat90degrees
• Heelunderknee,toesup(flexed)
• Extendlegstraightoutata45-degreeangle
• Atthesametime,athleteswingsoppositearm forward (left leg, right arm)
• Armmovesfromhiptolipmovingattheshoulder
• Elbowlockedat90degrees
• Legsnapsdownsofootcontactisunderhip
• Smallskipaddedin
Dynamics:
Side Shuffle • Athletestartsperpendiculartothestartline
• Athletesitsdowninasquatposition
• Toespointedforwardatalltimes
• Trytokeepasteadypace
• Makesuretodotwice,changingleadleg
dynamics
6
S S
1
2 3 4
Grapevine • Athletelinesupsidewaystothestartline,feetshoulder-widthapart
• Athletecrossestrailingfootbehindtheirleadingfoot
• Sidestep,returningfeettoshoulder-widthposition
• Cross trailing foot in front of leading foot
• Returnfeettoshoulder-widthposition
• Back cross; side step; front cross; side step; repeat
• Hipsstayperpendiculartostartline
• EnsureathletedoesGrapevinefacingbothwaysfromthestartline
Dynamics:
High Knees • Inshort,quicksteps, bring knee as close to chest as possible
• Drivekneeupward
Backward Mini-Steps: Fast
• Movingbackwardtakeshort quick steps
• Makesureathleteslookover
shoulder for safety
dynamicsButt Kicks
• Inshort,quicksteps,bringheelas close to bum as possible
• Keeptoesup(flexed)
• Makesureupperlegstays perpendiculartothefloor
7
Right to Left One-Footed Hops • Hoppingfordistance
• Athletehopsthreetimes moving forward (on one foot)
• Afterthethirdhop,switch legs and repeat
• Continueoverthe
designated distance
Knee Hug and Lunge (trunk twist optional)
• Athletesliftonekneeuptotheirchest
• Placebothhandsonthekneeandpullitinandup
• Withthesameleg,takeabigstepforwardintoalungeposition
• Kneeovertoesinthelunge
• Rotatetrunktowardleadingknee(optional)
• Ensurethattrunkremainsasverticalaspossible
• Standup,takeacoupleofnormalstepsandrepeatwithoppositeleg
• Trailingkneedoesnottouchthegroundinlungeposition
dynamics
Accelerations:
s s
12
3
Drop-and-Go Start
• Dropyourbodydowntotheground inapush-upposition
• Standupasquicklyaspossibleand accelerate forward
s s
12
4
3
Twistie Start “Three”:
• Stand sideways to the start line
• Jumpupandrotate180o (opposite foot leading)
• Jumpupandrotate180o (original foot leading)
• Jump up and rotate back again (opposite foot leading)
• Accelerateforward
Twistie Start “Two”:
• Stand sideways to the start line
• Jumpupandrotate180o
• Jump up and rotate back again
• Accelerateforward
8
accelerationsaccelerat
9
Tuck Jump
“5, 5, 5”: Tuck Jump; Push-up; Burpee, then accelerate• Do5tuckjumps(bringbothkneestoyourchestinmid-air)
• Do5push-ups
• Do5Burpees
• From standing position, drop down into tucked position
• Extend legs behind body to end up in push-up position
• Do one push-up
• Bring legs back up into tucked position
• Stand back up (can include a jump in this last step)
• Accelerateforward
Push-up
Burpee
accelerationsaccelerat
10
Ladders:
1 2
3 4
5 6
7 8 In, In, Out, Out: • Startwiththeathlete’sfeetathip-widthapartatthebottom of the ladder
• Stepintothefirstsquarewithleftfootforward,immediately followed by the right foot
• Stepoutsidetotheleftofthesecondsquare(withtheleftfoot), then immediately step outside to the right of the second square (with the right foot)
• Stepbackintothethirdsquarewiththeleftfootfirst,followed by the right foot
• Repeatforthelengthoftheladder
• Athletescanrepeat“In,In,Out,Out”intheirheadtohelp keep the pattern
Icky Shuffle:• Startwithathletestandingbesidethefirstsquare on the left side of the ladder
• Stepintothesquarefirstwiththerightfoot
• Thenstepintothesquarewiththeleftfoot
• Stepoutsidethesquarewithrightfoot(totheside of the first square)
• Athlete’sleftfootnowstepsforwardintothe second square
• Rightfootstepsintothesecondsquare
• Leftfootstepsoutsidethesecondsquare (to the side)
• Rightfootstepsforwardintothethirdsquare
• Repeatforthelengthoftheladder
4 56
3
8 7
10
9
2 1
11
Scissors (Right and Left):
• Theathletestandsontherightsideoftheladder with their hips facing the ladder
• Rightfootstartsinsidethefirstsquareandleftfoot on the outside
• Theathletequicklymovestheirrightfootoutof the first square and replaces it with their left foot
• Next,theathletethenmovestheirrightfootinto the second square as their left foot comes out of the first square
• Repeatpatternforlengthofladder
• Makesureathletesdothedrillontheleftside
of the ladder too1
S
S
13
2
2
5
4
3
4
5
6
6
2
3 51
4
Rapid Through:
• Startwiththeathlete’sfeetatshoulder-widthapartatthebottomoftheladder
• Stepintothefirstsquarewiththeleftfoot
• Next,stepintothesecondsquarewiththerightfoot
• Repeatpatternforlengthofladder
ladders
12
High Knees:
• Athletedrivestheirleftkneeupovertheirbelly buttonwithkneebentat90degrees,anklein line with knee
• Athletethendrivestheirkneedownsotheir left foot is in the first square
• Rightkneedrivesupanddownwithrightfoot planting in second square
• Repeatpatternforlengthofladder
Twisties:
• Athletestartswithfeetspanningtheoutsiderightrail,leftfootinsidethefirstsquare, right foot outside the first square
• Theathletewilltwistatthehipssothattheirrightfootmovesintothesecondsquare
• Pivotingatthehipsontheirrightfoot,theathletemovestheirleftfootuptothe outside-leftofthesecondsquareandstepsdown
• Again,pivotingatthehipsontheirrightfoot,thenexttwistbringstheathlete’sleft foot into the third square
• Now,pivotingontheleftfoot,twisttobringtherightfoottotheoutside-rightofthe third square and step down
• Repeatforthelengthoftheladder
2
1S
S
4
3
5
6
8
7
13
ladders
Cross Outs:
• Startwithbothfeetoutsidetheladderstraddling the first square
• Havetheathletecrosstheirfeetinsotheleftfoot is in the first square and the right foot is directly in front of the left, inside of the second square
• Theathletethencrossestheirfeetoutsotheirfeet are again outside the sides of the ladder, this time at the second square
• Nexttime,theathletecrossestheirfeetinsotheir left foot is in the third square and their right foot directly behind it in the second square
• Repeatpatternforlengthofladder1
1S
32 2
534 4
576 6
S
78 8
Out 5x Then Jump 3:
• Startwithbothfeetoutsidetheladderstraddlingthe first square
• Jumpwithbothfeettotheinsideoftheladder
• Jumpwithbothfeettotheoutsideoftheladder
• Repeatfivetimes
• Afterthefifthjumpforward3rungs
• Repeatpatternforthelengthoftheladder
14
Lateral Crossovers:
• Startwithbothfeetoutsidetheladderontheside of the first square (right foot closest to the ladder)
Swing the left leg out and around to the front of the body, while jumping off the right leg
• Landwiththeleftfootonlyontheotherside of the square
Swing right leg around to the front of the body, while jumping off the left leg
• Landwiththerightfootonlyontheothersideof the second square
• Repeatpatternforlengthofladder
1
2
3
4
s s
Continuous Hop:
• Startwithbothfeetoutsidetheladderbehindthefirstsquare
• Hopintothefirstsquarewithbothfeet
• Repeatpatternforlengthoftheladder
2
3
51
4
ladders
15
Weavethrough10pylonsset1.2-2metresapart(depending on the age group); 5timesstartingontherightofthefirstpylon, 5timesstartingontheleftofthefirstpylon. Setuponecircuitforevery10athletes.
Weaving Pylon Drill:
weaving
16
Up, Up, Down, Down Plank• Fromlyingpositions,athletesenterFrontPlank(“PlankItUp”)
• Athletespushupoffoneforearmsothattheyarerestingontheir forearmandonepalmoftheirhand.Athletesthenliftthemselvesup toendupinapush-upposition(command:“Up,Up”)
• Bodystaysasrigidaspossible
• OnCommand(“Down,Down”)athletesreturnonearmthenthe otherarmtofrontplankposition
Plank:
• Athletesstartlyingontheirbellies
• Oncommand“PlankItUp”athletespushoffgroundrestingontheirforearms
• Elbowsundershoulders
• Handsspacedapart
• Bodyrigidwithshoulders,hipsandanklesallinline
• Trytokeephipsfromsaggingorstickingupintheair
• Oncommand“BellyDown”athletesreturntolyingposition
Mini-Core:
17
Pointer Plank (Right and Left)
• AthletesfirstmoveintoaFrontPlankposition-“PlankItUp”
• Fromasolidplank,athletesslowlyliftonearmstraightout
• Handlevelwithshoulder
• BodyremainsrigidsimilartoFrontPlankposition
• ReturntoFrontPlankposition
• WithoutBellyingDown,nowpointtheotherarm
Superman Plank (Right and Left)• AthletesfirstmoveintoaFrontPlankposition“PlankItUp”
• Fromasolidplank,athleteslowlyliftsonearmstraight out and lifts the opposite foot off the ground (i.e. right arm, left foot)
• BodyremainsrigidsimilartoFrontPlankposition
• ReturntoFrontPlankposition
• Nexttimerepeatwithoppositearmandfoot
Side Plank (Right and Left)• Athletesstartthislyingontheirside
• Elbowundershoulder
• Handandelbowat90degrees
• Oncommand(“PlankItUp”)athletesenterintoa side plank, resting on forearm
• Shoulder,hipsandanklesareinline
• Makesuretoplankonbothsides(rightandleft)
• With Leg Lift:Whilemaintainingtheplankposition, lift either left or right leg up in the air
• With Rollover:Withfreearm,athleteraisesarmto thesky,bendselbowat90degreesandrollsover to enter side plank on other side Commands:PlankItUp,Hold,HandToTheSky, BendArmAt90,Rollover,PlankIt&Hold
mini core
18
Acknowledgements:
PublishedbytheCanadianSportInstitute–Pacific;Victoria,B.C.2013
Allrightsreserved.Nopartofthisworkmaybereproducedortransmittedinanyformforcommercialpurposes,orbyanymeans,electronicormechanical,includingphotocopyingandrecording,orfromanyinformationstoredinaretrievalsystem,withoutpermissionfromtheauthorsorCanadianSportInstitute–Pacific.
ContentdevelopedbyDeanKriellaarsandSportManitoba
ContenteditedbyCitiusPerformanceCorp.:RichardWay,BenjaminRobillard,TylerLaing,DanielleBellandThomBrennan
ProducedbyCanadianSportforLife(CS4L)undertheleadershipoftheCS4LManagementGroup:RichardWay,IstvanBalyi,VickiHarber,CarolynTronoandPaulJurbala
DesignedbyCitiusPerformanceCorp.
acknowledgements
1. Dynamics - Thisengageslargemusclegroupstopreparethebodyforphysicalactivity
Alternatejogging20 metres outanddoingactivitysequencebelowonthewayback.
Activitysequence1)Mini-skip2)Sideshuffle3)Grapevine 4)Backwardmini-stepsfast
5)Highknees6) Butt kicks7)Kneehugandlunge(trunktwistoptional)
2. Accelerations - Thesedrillsprovideneuromuscularandcardiovascularbenefitsbymaximizingpoweroutput
a)Drop-and-GoStart:Standingtodropdowntofloor,upandaccelerate Accelerate 10 metresJogback
b)TwistieStart“2”:Standsidewayswithrightfootforward,jumpupand rotate180o,andbackagain–thenaccelerate
Accelerate 10 metresJogback
c)TwistieStart“3”:Standsidewayswithrightfootforward,jumpupand rotate180o,backandforthandbackagain–thenaccelerate
Accelerate 10 metresJogback
d)“2,2,2”-Dotwotuckjumps,twopushups,twoburpees–thenaccelerate
Accelerate 10 metresJogback
3. Ladders - Thisdrillinvolvesquickstepsandeye-feetcoordination,whichwillimproveagility,reaction,andawareness
a)Ininoutoutb)Ickyshufflec)ScissorsRight d)ScissorsLeft
e)Rapidthroughf)Twistiesg)Highkneesh)Crossouts
One pass of each
4. Weaving Pylon Drill -Thisdrillprovidesrepetition-basedcuttingmanoeuvring–neuromuscularactivationtraining
Weavethrough10pylonsset1.2-1.5metresapart.Twotimesstartingontherightofthefirstpylon,twotimesstartingontheleftofthefirstpylon.Setuponecircuitforeverytenathletes.
Weave through each pylonJogback
5. Mini Core Routine -Theseactivitiesactivatethebody’scorestabilizingmuscles–particularlythetrunksection
a)Plankb)Upupdowndownplankc)Pointerplankrightd)Pointerplanklefte) Superman plank right
f)Supermanplankleftg) Side plank righth)Sideplanklefti)Sideplankwithsnaprollovers
5 - 10 seconds each task
Formoreinformationontheskillsandactivitiesabove,visit:physicalliteracy.ca/movement-prep
/CANADIANSPORTFORLIFE/ACTIVEFORLIFE
@CS4L_ACSV@ACTIVEFORLIFE
CANADIANSPORTFORLIFEACTIVEFORLIFECS4L
CS4LPHYSICAL LITERACY
physicalliteracy.ca
PHYSICAL LITERACY Movement Preparation
AGE 7 AND 8 .
Formoreinformationontheskillsandactivitiesabove,visit:physicalliteracy.ca/movement-prep
/CANADIANSPORTFORLIFE/ACTIVEFORLIFE
@CS4L_ACSV@ACTIVEFORLIFE
CANADIANSPORTFORLIFEACTIVEFORLIFECS4L
CS4LPHYSICAL LITERACY
physicalliteracy.ca
PHYSICAL LITERACY Movement Preparation
AGE 9 AND 10
1. Dynamics - Thisengageslargemusclegroupstopreparethebodyforphysicalactivity
Alternatejogging20 metres outanddoingactivitysequencebelowonthewayback.
Activitysequence1)Mini-skip2)Sideshuffle3)Grapevine 4)Backwardmini-stepsfast
5)Highknees6) Butt kicks7)Righttoleftsonefootedhops8)Kneehugandlunge(trunktwistoptional)
2. Accelerations - Thesedrillsprovideneuromuscularandcardiovascularbenefitsbymaximizingpoweroutput
a)Drop-and-GoStart:Standingtodropdowntofloor,upandaccelerate Accelerate 20 metresJogback
b)TwistieStart“2”:Standsidewayswithrightfootforward,jumpupand rotate180o,andbackagain–thenaccelerate
Accelerate 20 metresJogback
c)TwistieStart“3”:Standsidewayswithrightfootforward,jumpupand rotate180o,backandforthandbackagain–thenaccelerate
Accelerate 20 metresJogback
d)“3,3,3”-Dothreetuckjumps,threepushups,threeburpees–thenaccelerate
Accelerate 15 metresJogback
3. Ladders - Thisdrillinvolvesquickstepsandeye-feetcoordination,whichwillimproveagility,reaction,andawareness
a)Ininoutoutb)Ickyshufflec)ScissorsRight d)ScissorsLeft e)Rapidthrough
f)Twistiesg)Highkneesh)Crossouts i)Out5xthenjump3j)LateralCrossovers
Two passes of each
4. Weaving Pylon Drill -Thisdrillprovidesrepetition-basedcuttingmanoeuvring–neuromuscularactivationtraining
Weavethrough10pylonsset1.2-1.5metresapart.Fivetimesstartingontherightofthefirstpylon,fivetimesstartingontheleftofthefirstpylon.Setuponecircuitforeverytenathletes.
Weave through each pylonJogback
5. Mini Core Routine -Theseactivitiesactivatethebody’scorestabilizingmuscles–particularlythetrunksection
a)Plankb)Upupdowndownplankc)Pointerplankrightd)Pointerplankleft e) Superman plank right
f)Supermanplankleftg) Side plank righth)Sideplanklefti)Sideplankwithsnaprollovers
5 - 10 seconds each task
CS4LPHYSICAL LITERACY
physicalliteracy.ca
Formoreinformationontheskillsandactivitiesabove,visit:physicalliteracy.ca/movement-prep
/CANADIANSPORTFORLIFE/ACTIVEFORLIFE
@CS4L_ACSV@ACTIVEFORLIFE
CANADIANSPORTFORLIFEACTIVEFORLIFECS4L
PHYSICAL LITERACY Movement Preparation
AGE 11 AND UP
1. Dynamics - Thisengageslargemusclegroupstopreparethebodyforphysicalactivity
Alternatejogging20 metres outanddoingactivitysequencebelowonthewayback.
Activitysequence1)Mini-skip2)Sideshuffle3)Grapevine 4)Backwardmini-stepsfast
5)Highknees6) Butt kicks7)Righttoleftsonefootedhops8)Kneehugandlunge(trunktwistoptional)
2. Accelerations - Thesedrillsprovideneuromuscularandcardiovascularbenefitsbymaximizingpoweroutput
a)Drop-and-GoStart:Standingtodropdowntofloor,upandaccelerate Accelerate 20 metresJogback
b)TwistieStart“2”:Standsidewayswithrightfootforward,jumpupand rotate180o,andbackagain–thenaccelerate
Accelerate 20 metresJogback
c)TwistieStart“3”:Standsidewayswithrightfootforward,jumpupand rotate180o,backandforthandbackagain–thenaccelerate
Accelerate 20 metresJogback
d)“5,5,5”-Dofivetuckjumps,fivepushups,fiveburpees–thenaccelerate
Accelerate 20 metresJogback
3. Ladders - Thisdrillinvolvesquickstepsandeye-feetcoordination,whichwillimproveagility,reaction,andawareness
a)Ininoutoutb)Ickyshufflec)ScissorsRight d)ScissorsLeft
e)Rapidthroughf)Twistiesg)Highkneesh)Crossouts
i)Out5xthenjump3j)LateralCrossoversk)ContinuousJump
Two passes of each
4. Weaving Pylon Drill -Thisdrillprovidesrepetition-basedcuttingmanoeuvring–neuromuscularactivationtraining
Weavethrough10pylonsset2metresapart.Fivetimesstartingontherightofthefirstpylon,fivetimesstartingontheleftofthefirstpylon.Setuponecircuitforeverytenathletes.
Weave through each pylonJogback
5. Mini Core Routine -Theseactivitiesactivatethebody’scorestabilizingmuscles–particularlythetrunksection
a)Plankb)Upupdowndownplankc)Pointerplankrightd)Pointerplankleft e) Superman plank right
f)Supermanplankleftg) Side plank righth)Sideplanklefti)Sideplankwithsnaprollovers
5 - 10 seconds each task
DeanKriellaars, BPE,MSc,PhD,CEP
Dr.KriellaarsisafacultymemberoftheSchoolofMedicalRehabilitation,DepartmentofPhysicalTherapy,attheUniversityofManitoba.HeisamemberoftheSpinalCordResearchCentreandascientistattheManitobaInstituteofChildHealth.
CanadianSportforLifewishestothankDr.Kriellaars,theUniversityofManitobaandSportManitobafortheirhelpinthedevelopmentofthisresource.
Dr.KriellaarsisaCS4LChampionmakingadifference!
CS4L Champion
WeacknowledgethefinancialsupportoftheGovernmentofCanadathroughSportCanada,abranchoftheDepartmentofCanadianHeritage.