Increase stamina in kids of all ages

Execution

Begin with two athletes assigned to each lane. Every two minutes blow a whistle and rotate each group of two athletes to their next assigned lane until all three lanes have been completed. Count the total number of completed up-and-back executions of the tasks assigned to each lane over the two minutes.

• The 50-yard lane’s task is running the slalom up and back, followed immediately by carrying a three-pound fitness ball on the same slalom course up and back.

• The 30-yard lane consists of jumping over the 10 consecutive 12-inch hurdles up the lane, followed immediately by alternating over and under each of the 12 consecutive low track hurdles back down the lane to the original starting line.

• The 20-yard lane requires the athlete to travel on all fours (hands and feet) up and down the lane, followed immediately by rolling a 10-pound medicine ball up and back.

Competition

For a total of six consecutive minutes, count the total number of passes made for each lane and award 2 points for each pass on the 50-yard lane, 6 points for each pass on the 30-yard lane, and 10 points for each pass on the 20-yard lane. Athletes can self-measure their progress by adding the total number of points they accumulate over each six-minute interval. Competitions can also pit teams or individual athletes against each other by totaling up accumulated scores.

Stamina Course Drill for Older Kids

Age Range

10 to 14

Purpose

To improve an athlete’s stamina in the later stages of competition

Benefits

Athletes build the stamina they need to execute skills effectively toward the end of competitions or when they become fatigued over the course of competition.

Equipment

Four cones, two 12-pound medicine balls, six low track hurdles, 10 12-inch hurdles, a stopwatch, a whistle

Setup

Set up a circle 15 yards from the center point to each of four cones positioned equally around the perimeter on grass or turf. Two athletes participate at once in a circle while other athletes do other drills. Athletes rotate into this drill every three minutes.

Execution

Assign each athlete to a cone on opposite sides of the circle, 30 yards apart. Give each athlete a 12-pound medicine ball that is carried from one cone to the next after completing each task. Every task executed from each cone requires the athlete to travel in a straight line to the center point of the circle and back before rotating counterclockwise around the perimeter of the circle. After starting the drill, keep time on a stopwatch until three minutes have elapsed, and then blow a whistle to end the drill. Each cone requires different tasks to be completed.

The first station requires the athlete to run forward into the center of the circle, run backward toward the perimeter cone, and then repeat (note that this is the only station that is repeated before proceeding counterclockwise to the next station). The athlete then takes the assigned 12-pound medicine ball and runs counterclockwise to the next station. (This is repeated after the conclusion of each station.)

The second station requires the athlete to jump consecutively over 10 12-inch hurdles placed one yard apart, until reaching the center of the circle. The athlete then returns immediately by laterally jumping over each hurdle.

The third station involves traveling over and then under six low track hurdles both ways into and out of the circle.

The fourth station requires the athlete to crawl facedown on hands and feet into the center of the circle and then travel back face-up on the hands and feet.

This drill requires each athlete to complete as many laps as possible around the circle with the medicine ball in three minutes.

This is an excerpt from Athletic Fitness for Kids.