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Kick Combination Station

Kick Combination Station. A Fitness Circuit Presentation by Katrina and Emma. Overview:. Kick Combinations Preparation Levelling Warm Up Nutrition Facts Data Conclusion. The Station. Using 4 different kicks For grades 4 and up Designed to build leg and cardio-vascular strength

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Kick Combination Station

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  1. Kick Combination Station A Fitness Circuit Presentation by Katrina and Emma

  2. Overview: • Kick Combinations • Preparation • Levelling • Warm Up • Nutrition Facts • Data • Conclusion

  3. The Station • Using 4 different kicks • For grades 4 and up • Designed to build leg and cardio-vascular strength • Can pull leg muscles and tendons if overdone • Self directed through diagrams on plaque • Is done without a partner or group • Requires the length of a leg away from other children

  4. Preparation • Gym shorts, yoga pants • Hair tied back • Water • Food eaten • Good attitude!

  5. Front Kick • The start position for this kick is to have one foot in front of the other • The next step is to bring the back leg up in front of you and kick as high and hard as you can • Bring that leg back behind you in the original stance • This kick works on your hamstrings

  6. Back Kick • The starting position for this kick is one foot in front of the other • The next step is to twist your torso to face backwards • Lift your back leg • Kick your back leg out but keep your front leg in the same position • Then finish with your back leg in the original stance • This kick strengthens your quadriceps

  7. Side Kick • Starting position is standing normally with your body rotated so that your right hip is in front • Tilt your body the opposite direction of where you’re kicking • Next life your right leg up and kick as high and hard as you can • This strengthens your hamstring and groin

  8. Round (House) Kick • Start with one foot in front of the other • Take your back foot and swing it around • Swing it back around in your original position • Make sure that you stay balanced when kicking and don’t falter • This kick strengthens your hamstrings

  9. Levelling • 4 levels • Tiered from information gathered from each age and gender group • 10 kicks for lowest (grades 4 and 5) • 20 kicks for next tier (grades 5 and 6) • 30 kicks for second highest tier (grade’s 6, 7 and 8) • 40 kicks for highest tier (kids with exceptional athletic ability) • 40+ is not recommended and can damage your legs

  10. Warm Up • Stretching • You must stretch your hamstrings, quadriceps, calf muscles, groin muscles and lower back • We use static stretches • An optional stretch is jogging for 1 minute, which is a dynamic stretch • Warm Ups are also used as cool down’s • It is important not to strain your muscles too much in these stretches

  11. Hamstrings • Hamstrings are one of the three thigh muscles or tendon’s that make up the back of your thigh • To stretch your hamstrings sit down and pull one foot to your inner thigh • Stretch your other leg out and touch it for 10 seconds

  12. Quadriceps • These are large muscle groups located in the front of your thigh • They are also called the four headed muscle • To stretch this muscle hold your ankle and lift your leg so that your ankle is touching your body and your knee is bent • Hold this position for 10 seconds on each leg

  13. Calf Muscle • This is the part of your leg behind your shin • The calf muscle is also known as the three headed muscle • To stretch this muscle use a partner to lean your hands against • Put on leg in front of the other and bend your front leg • Keep your back leg straight and keep on bending your front leg until you feel your calf stretching • Hold this position for 10 seconds

  14. Groin Muscles • This is a muscle where your legs and torso are joined • To stretch this muscle do the butterfly stretch • This involves sitting down and bending your legs into your body horizontally • To stretch this muscle push down on your knees so that you feel a strain in your groin muscle

  15. Lower Back • Lower Back muscles are situated around the spine allowing movement • To stretch your lower back sit down with your legs straight out in front of you • Cross one leg over the other so that it is bent • Twist your upper body so that your shoulder is touching your knee

  16. Nutrition • Calories burned: 0.075 calories burned a minute x 90 pounds (average weight of kids in school) = 67.5 total calories burned per minute x 10 minutes = 65 calories burned • 265 calories before • Bring water bottle

  17. Survey Results

  18. More Data

  19. Data Continues Minutes of Exercise Grades

  20. Conclusion • This activity is very good for improving muscle strength in legs and flexibility • This station is self sustainable and does not require equipment or partners • Instructions are simple and easy to follow • This station is very fun but is very good for your body

  21. THANKS FOR WATCHING!

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