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

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

Preparation

Gym shorts, yoga pants

Hair tied back

Water

Food eaten

Good attitude!

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

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

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

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

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

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

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

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

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

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

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

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

Survey Results

Grade 4

Grade 5

Grade 6

Grade 7

Grade 8

0

1

2

3

4

5

6

Average Rating of Personal Fitness for Each Grade

Rating of Personal Fitness

More Data

15

5

Self Assessment of Balanced Meals

YesNo

Data Continues

3.5 4 4.5 5 5.5 6 6.5 7 7.5 8 8.50

5

10

15

20

25

30Minutes of Exercise Without Tak-

ing a Break

Minutes

Grades

Min

ute

s of

Exe

rcis

e

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

THANKS FOR

WATCHING!