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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

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kick combination station

Kick Combination Station

A Fitness Circuit Presentation by Katrina and Emma

overview
Overview:
  • Kick Combinations
  • Preparation
  • Levelling
  • Warm Up
  • Nutrition Facts
  • Data
  • Conclusion
the station
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
Preparation
  • Gym shorts, yoga pants
  • Hair tied back
  • Water
  • Food eaten
  • Good attitude!
front kick
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
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
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
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
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
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
  • 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
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
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
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
  • 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
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
data continues
Data Continues

Minutes of Exercise

Grades

conclusion
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
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