Run faster with these three fun running drills

Summary

In this episode of Be Fit Kids, Coach Karl leads a fun and dynamic workout designed to enhance speed and strength in preparation for an upcoming virtual track-and-field meet. He guides viewers through a warm-up routine featuring various skipping and jogging exercises, followed by three key drills that focus on acceleration, agility, and quick feet. With clear instructions and encouragement to compete against family members, Coach Karl inspires kids to train hard and stay active while having fun.

Takeaways

• 😀 Coach Karl introduces the session, emphasizing that he is alone today while Raffi is doing schoolwork.
• 🏃‍♂️ The focus of the session is on three exercises designed to improve speed and strength for an upcoming virtual track-and-field meet.
• 🛠️ A warm-up routine is initiated, including a gentle jog and various skipping drills to prepare the body.
• 🏁 The first exercise involves running between two cones, touching down, and accelerating through a gate.
• 🔄 The second exercise features a diagonal cone drill that emphasizes low touches and quick accelerations.
• 🔄 Each exercise consists of three sets in both directions to ensure balanced training.
• 🔵 The final exercise is a box drill with cones, focusing on alternating hand touches while sprinting through the cones.
• ⏳ Recovery is highlighted between sets to promote proper technique and prevent injury.
• 🏃‍♀️ Coach Karl encourages kids to practice the exercises and challenge their parents to races.
• 🎉 The session concludes with encouragement to train hard and prepare for the virtual district meet.

Q & A

What is the main focus of Coach Karl in this video?

Coach Karl focuses on demonstrating three exercises designed to improve speed and strength in preparation for a virtual track-and-field district meet.

What exercises does Coach Karl introduce for warming up?

Coach Karl introduces a sequence of warm-up activities including a gentle jog, side skips, kick skips, high knee skips, karaoke steps, and push-offs.

How far apart are the cones set up for the warm-up exercises?

The cones are placed about 10 meters apart for the warm-up exercises.

What is the first exercise described in the video?

The first exercise involves running forward to touch down at a box, then returning while accelerating through a gate, with three sets to be completed.

How does the second exercise differ from the first?

The second exercise involves running diagonally between six cones, touching down low at each cone and accelerating to the next, with three sets completed in each direction.

What does the final exercise incorporate?

The final exercise involves a box of four red cones with four yellow cones in the middle, where participants accelerate to touch cones with alternating hands while pushing off to the next cone.

How many sets should be completed for each exercise?

For each exercise, three sets should be completed in each direction, with appropriate recovery time in between sets.

What recovery method does Coach Karl recommend?

Coach Karl recommends walking back to the starting point to recover before beginning the next set for the exercises.

What is a fun way Coach Karl suggests to practice the exercises?

Coach Karl suggests racing against parents to see who is the quickest as a fun way to practice the exercises.

What encouragement does Coach Karl give at the end of the video?

Coach Karl encourages viewers to train hard and prepare for the upcoming virtual district meet.