Kick combination station
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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

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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


Survey results

Survey Results


More data

More Data


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


Kick combination station

THANKS FOR WATCHING!


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