Stand strong
Ready when: nothing needed.
What you are learning
Staying steady when pushed: feet hip-width or a little wider, knees soft, tummy tight, eyes on one spot. A lifter must be this steady under a bar, so it is learnt first with the body alone.
Words on this card Barbell, Squat, Stance
- Barbell
- The long metal bar, the weights put on its ends, and the clips that hold them on.
- Squat
- Bending the knees and hips to sit down low and standing up again; with a bar on the back of the shoulders, on the front, or held overhead.
- Stance
- How wide the feet are and where the toes point.
Show it first for the one teaching
- Stand with the feet hip-width, knees soft, tummy tight, eyes on one spot.
- You give gentle nudges from the front, back and sides; the child stays still.
- Try feet together, then wide, and ask which held best.
Your part while they practise
Push gently from different sides; time 10 to 15 seconds.
Step by step
- Stand firm: feet hip-width or a little wider, knees soft, tummy tight, eyes on one spot.
- Hold while you nudge.
- Then feet together, then wide; say which held best.
- Then hold a ball overhead while you nudge.
How much: 6 holds 8 min a session 2 days a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: Counter balance
Partners face each other, palms together, push and hold still for 10 seconds.
Who plays: 2 of similar size and strength; a grown-up times.
How to play, turn by turn
- Turns
- Stand facing each other, palms together, feet in the steadiest stance
- On "push", both push gently and hold still
- Hold for 10 seconds without a foot moving
- 5 rounds
- Fair play
- Partners must be of similar size; a grown-up pushes only with one finger.
- Points
- 1 point for each round held for 10 seconds with no step.
- Fouls
- No point for that round
- A sudden shove
- Pulling the hands away
- A step with either foot
- Winning
- Beat your best from 5 rounds.
- 2 points for 1 star
- 4 points for 2 stars
- 5 points for 3 stars
Easier or harder
Softer pushes.
Hold the ball overhead in a squat.
What you will see, and what to say
- the feet are staggered
Feet side by side
Level feet. - stiff legs
Soft knees, tight tummy
Brace.
Self-check
The child holds still for 10 seconds 3 times and names the steadiest stance.
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 stability, trunk tension.
awiseathlete.com/sports/weightlifting/weightlifting-b5