This is an excerpt from Athletic Fitness for Kids eBook by Scott Lancaster & Radu Teodorescu.
Stamina Course Drill for Younger Kids
8 to 9
To prepare an athlete's overall stamina for numerous activities and competitions
Athletes build the stamina they need to execute skills effectively when they become fatigued over the course of competition.
30 cones, two 3-pound fitness balls, 24 low track hurdles, two 10-pound medicine balls, 20 12-inch hurdles, a stopwatch, a whistle
Six athletes participate simultaneously while others work at other drills. Athletes rotate into this drill every six minutes. Set up a 50-yard by 30-yard area on a football field or other grassy area. Set up three 10-yard lanes adjacent to each other and outlined by 10 cones; one lane is 50 yards long, the second is 30 yards long, and the third is 20 yards long. Assign two athletes to each lane. Rotate each lane every two minutes until all three lanes have been completed, for a total of six minutes.
Each lane requires different tasks to be conducted for two minutes each. The 50-yard lane is set up with two adjacent slalom courses (marked by 20 cones in two separate rows, arranged in a zigzag formation five yards apart downfield and five yards to each alternating side; see diagram). Place two 3-pound fitness balls at the starting line of this lane. The 30-yard lane is set up with two adjacent lines of 10 consecutive 12-inch hurdles, arranged 1 yard apart for a total of 10 yards, beginning 10 yards from the starting line and 10 yards from the end of the lane. Adjacent to the 12-inch hurdles, place two adjacent rows of 12 low track hurdles (adjust a track hurdle to it's lowest setting height), arranged 2 yards apart for a total of 24 yards (placed 3 yards from each end of the 30-yard lane). The third 20-yard lane is outlined simply by four cones; two 10-pound medicine balls are placed at the starting line of the lane.
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.
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
10 to 14
To improve an athlete's stamina in the later stages of competition
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.
Four cones, two 12-pound medicine balls, six low track hurdles, 10 12-inch hurdles, a stopwatch, a whistle
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.
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.