Strength, endurance and flexibility
Ready when: Block shuttle and number call (b1) done.
What you are learning
Building the fitness a raider and defender need, using the warm-up guide and the exercise library at workonfitness.com. The human carry race some teams use is a coached drill only; at home the exercises from the link are enough.
Words on this card Raid, Defender, Corner
- Raid
- A raid is one attacking turn; the raider is the player who goes into the other half.
- Defender
- A player in the half being raided.
- Corner
- Defending positions. Corners stand at the ends and start tackles; ins stand next to them and protect them; covers stand next and are all-rounders; the centre is in the middle.
Show it first for the one teaching
- Open workonfitness.com together, read its warm-up guide and choose a few exercises from its library.
- Do them once together, slowly, following the page.
- Pin up a week chart with seven boxes.
Your part while they practise
Use the workonfitness.com link for exercises; do not add our own.
Step by step
- Warm up the way the link's warm-up guide shows.
- Do the exercises you chose from its library.
- Tick the chart.
How much: 1 session 15 min a session 3 days a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: Fit week
Tick the chart each day all the chosen exercises are done; beat last week's ticks.
Who plays: the child against their own best; the family can keep their own charts.
How to play, turn by turn
- Turns
- Do all the chosen exercises
- Tick that day's box
- At the end of the week, count the ticks
- Fair play
- The grown-up keeps their own chart.
- Points
- 1 point for each session completed in full.
- Fouls
- No point for that day
- Skipping the warm-up
- Doing exercises that were not chosen together
- Winning
- Beat last week's points.
- 2 points for 1 star
- 3 points for 2 stars
- 4 points for 3 stars
Easier or harder
Shorter.
Longer.
What you will see, and what to say
- the child holds the breath
Breathe out on the effort
Steady breathing. - the child skips the warm-up
Warm up first
Every time.
Self-check
The child completes the warm-up and the chosen exercises 3 times in a week.
Stop and get a coach when
Knee or back pain.
Fitness for this
Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.
This card trains fitness base.
Intermediate is done when the coach confirms the player is safe in holds and escapes.
awiseathlete.com/sports/kabaddi/kabaddi-i3