CS4L PHYSICAL LITERACY - Make Movement Matter

Movement Preparation

Guide

Physical Literacy

CS4LPHYSICAL LITERACY

By participating in this movement preparation session

Children become better athletes

Children strengthen their bodies through

increased participation in physical activity

Children prepare their muscles for immediate activity and develop the skills and confidence to safely participate in unfamiliar activities

Children acquire the skills, confidence and motivation to overcome challenges

Athleticism

Reduced Risk of Injury (short and long term)

Success

Resiliency

… because they’re developing

physical literacy


physicalliteracy.ca

For more information on the skills and activities above, visit: physicalliteracy.ca/movement-prep

/CANADIANSPORTFORLIFE/ACTIVEFORLIFE

@CS4L_ACSV@ACTIVEFORLIFE

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PHYSICAL LITERACY Movement Preparation

AGE 11 AND UP

1. Dynamics - This engages large muscle groups to prepare the body for physical activity

Alternate jogging 20 metres out and doing activity sequence below on the way back.

Activity sequence1) Mini-skip2) Side shuffle 3) Grapevine 4) Backward mini-steps fast

5) High knees6) Butt kicks7) Right to lefts one footed hops8) Knee hug and lunge (trunk twist optional)

2. Accelerations - These drills provide neuromuscular and cardiovascular benefits by maximizing power output

a) Drop-and-Go Start: Standing to drop down to floor, up and accelerate Accelerate 20 metresJog back

b) Twistie Start “2”: Stand sideways with right foot forward, jump up and rotate 180o, and back again – then accelerate

Accelerate 20 metresJog back

c) Twistie Start “3”: Stand sideways with right foot forward, jump up and rotate 180o, back and forth and back again – then accelerate


d) “5,5,5” - Do five tuck jumps, five pushups, five burpees – then accelerate


3. Ladders - This drill involves quick steps and eye-feet coordination, which will improve agility, reaction, and awareness

a) In in out out b) Icky shuffle c) Scissors Right d) Scissors Left

e) Rapid throughf) Twisties g) High kneesh) Cross outs

i) Out 5x then jump 3j) Lateral Crossovers k) Continuous Jump

Two passes of each

4. Weaving Pylon Drill - This drill provides repetition-based cutting manoeuvring – neuromuscular activation training

Weave through 10 pylons set 2 metres apart. Five times starting on the right of the first pylon, five times starting on the left of the first pylon. Set up one circuit for every ten athletes.

Weave through each pylonJog back

5. Mini Core Routine - These activities activate the body’s core stabilizing muscles – particularly the trunk section

a) Plankb) Up up down down plank c) Pointer plank rightd) Pointer plank left e) Superman plank right

f) Superman plank leftg) Side plank righth) Side plank left i) Side plank with snap rollovers

5 - 10 seconds each task

The “Physical Literacy Movement Preparation Session” not only prepares the body for movement, it also improves the way you move, which reduces the risk of injury during physical activity. It also teaches skills that will benefit participation in unfamiliar activities.

Movement preparation that’s geared towards physical literacy – focusing on the techniques that improve and incorporate fundamental movement skills and fundamental sport skills – can also foster a more physically active and healthy lifestyle.

Those who participate in the movement preparation session will increase their aptitude for all activities regardless of environment. intro

Typically, a warm-up only engages muscles and prepares your body for activity. But you can do more when preparing for movement…

Table of ContentsIntroduction 4

Dynamics 5

Accelerations 8

Ladders 10

Weaving Pylon Drill 15

Mini-Core Routine 16

Acknowledgements 18

Forms 19

5

Mini-Skip

• Athleteliftskneeabovebellybutton

• Kneebentat90degrees

• Heelunderknee,toesup(flexed)

• Extendlegstraightoutata45-degreeangle

• Atthesametime,athleteswingsoppositearm forward (left leg, right arm)

• Armmovesfromhiptolipmovingattheshoulder

• Elbowlockedat90degrees

• Legsnapsdownsofootcontactisunderhip

• Smallskipaddedin

Dynamics:

Side Shuffle • Athletestartsperpendiculartothestartline

• Athletesitsdowninasquatposition

• Toespointedforwardatalltimes

• Trytokeepasteadypace

• Makesuretodotwice,changingleadleg

dynamics

6

S S

1

2 3 4

Grapevine • Athletelinesupsidewaystothestartline,feetshoulder-widthapart

• Athletecrossestrailingfootbehindtheirleadingfoot

• Sidestep,returningfeettoshoulder-widthposition

• Cross trailing foot in front of leading foot

• Returnfeettoshoulder-widthposition

• Back cross; side step; front cross; side step; repeat

• Hipsstayperpendiculartostartline

• EnsureathletedoesGrapevinefacingbothwaysfromthestartline

Dynamics:

High Knees • Inshort,quicksteps, bring knee as close to chest as possible

• Drivekneeupward

Backward Mini-Steps: Fast

• Movingbackwardtakeshort quick steps

• Makesureathleteslookover

shoulder for safety

dynamicsButt Kicks

• Inshort,quicksteps,bringheelas close to bum as possible

• Keeptoesup(flexed)

• Makesureupperlegstays perpendiculartothefloor

7

Right to Left One-Footed Hops • Hoppingfordistance

• Athletehopsthreetimes moving forward (on one foot)

• Afterthethirdhop,switch legs and repeat

• Continueoverthe

designated distance

Knee Hug and Lunge (trunk twist optional)

• Athletesliftonekneeuptotheirchest

• Placebothhandsonthekneeandpullitinandup

• Withthesameleg,takeabigstepforwardintoalungeposition

• Kneeovertoesinthelunge

• Rotatetrunktowardleadingknee(optional)

• Ensurethattrunkremainsasverticalaspossible

• Standup,takeacoupleofnormalstepsandrepeatwithoppositeleg

• Trailingkneedoesnottouchthegroundinlungeposition

dynamics

Accelerations:

s s

12

3

Drop-and-Go Start

• Dropyourbodydowntotheground inapush-upposition

• Standupasquicklyaspossibleand accelerate forward

s s

12

4

3

Twistie Start “Three”:

• Stand sideways to the start line

• Jumpupandrotate180o (opposite foot leading)

• Jumpupandrotate180o (original foot leading)

• Jump up and rotate back again (opposite foot leading)

• Accelerateforward

Twistie Start “Two”:

• Stand sideways to the start line

• Jumpupandrotate180o

• Jump up and rotate back again


8

accelerationsaccelerat

9

Tuck Jump

“5, 5, 5”: Tuck Jump; Push-up; Burpee, then accelerate• Do5tuckjumps(bringbothkneestoyourchestinmid-air)

• Do5push-ups

• Do5Burpees

• From standing position, drop down into tucked position

• Extend legs behind body to end up in push-up position

• Do one push-up

• Bring legs back up into tucked position

• Stand back up (can include a jump in this last step)


Push-up

Burpee

accelerationsaccelerat

10

Ladders:

1 2

3 4

5 6

7 8 In, In, Out, Out: • Startwiththeathlete’sfeetathip-widthapartatthebottom of the ladder

• Stepintothefirstsquarewithleftfootforward,immediately followed by the right foot

• Stepoutsidetotheleftofthesecondsquare(withtheleftfoot), then immediately step outside to the right of the second square (with the right foot)

• Stepbackintothethirdsquarewiththeleftfootfirst,followed by the right foot

• Repeatforthelengthoftheladder

• Athletescanrepeat“In,In,Out,Out”intheirheadtohelp keep the pattern

Icky Shuffle:• Startwithathletestandingbesidethefirstsquare on the left side of the ladder

• Stepintothesquarefirstwiththerightfoot

• Thenstepintothesquarewiththeleftfoot

• Stepoutsidethesquarewithrightfoot(totheside of the first square)

• Athlete’sleftfootnowstepsforwardintothe second square

• Rightfootstepsintothesecondsquare

• Leftfootstepsoutsidethesecondsquare (to the side)

• Rightfootstepsforwardintothethirdsquare


4 56

3

8 7

10

9

2 1

11

Scissors (Right and Left):

• Theathletestandsontherightsideoftheladder with their hips facing the ladder

• Rightfootstartsinsidethefirstsquareandleftfoot on the outside

• Theathletequicklymovestheirrightfootoutof the first square and replaces it with their left foot

• Next,theathletethenmovestheirrightfootinto the second square as their left foot comes out of the first square

• Repeatpatternforlengthofladder

• Makesureathletesdothedrillontheleftside

of the ladder too1

S

S

13

2

2

5

4

3

4

5

6

6

2

3 51

4

Rapid Through:

• Startwiththeathlete’sfeetatshoulder-widthapartatthebottomoftheladder

• Stepintothefirstsquarewiththeleftfoot

• Next,stepintothesecondsquarewiththerightfoot


ladders

12

High Knees:

• Athletedrivestheirleftkneeupovertheirbelly buttonwithkneebentat90degrees,anklein line with knee

• Athletethendrivestheirkneedownsotheir left foot is in the first square

• Rightkneedrivesupanddownwithrightfoot planting in second square


Twisties:

• Athletestartswithfeetspanningtheoutsiderightrail,leftfootinsidethefirstsquare, right foot outside the first square

• Theathletewilltwistatthehipssothattheirrightfootmovesintothesecondsquare

• Pivotingatthehipsontheirrightfoot,theathletemovestheirleftfootuptothe outside-leftofthesecondsquareandstepsdown

• Again,pivotingatthehipsontheirrightfoot,thenexttwistbringstheathlete’sleft foot into the third square

• Now,pivotingontheleftfoot,twisttobringtherightfoottotheoutside-rightofthe third square and step down


2

1S

S

4

3

5

6

8

7

13

ladders

Cross Outs:

• Startwithbothfeetoutsidetheladderstraddling the first square

• Havetheathletecrosstheirfeetinsotheleftfoot is in the first square and the right foot is directly in front of the left, inside of the second square

• Theathletethencrossestheirfeetoutsotheirfeet are again outside the sides of the ladder, this time at the second square

• Nexttime,theathletecrossestheirfeetinsotheir left foot is in the third square and their right foot directly behind it in the second square

• Repeatpatternforlengthofladder1

1S

32 2

534 4

576 6

S

78 8

Out 5x Then Jump 3:

• Startwithbothfeetoutsidetheladderstraddlingthe first square

• Jumpwithbothfeettotheinsideoftheladder

• Jumpwithbothfeettotheoutsideoftheladder

• Repeatfivetimes

• Afterthefifthjumpforward3rungs

• Repeatpatternforthelengthoftheladder

14

Lateral Crossovers:

• Startwithbothfeetoutsidetheladderontheside of the first square (right foot closest to the ladder)

Swing the left leg out and around to the front of the body, while jumping off the right leg

• Landwiththeleftfootonlyontheotherside of the square

Swing right leg around to the front of the body, while jumping off the left leg

• Landwiththerightfootonlyontheothersideof the second square


1

2

3

4

s s

Continuous Hop:

• Startwithbothfeetoutsidetheladderbehindthefirstsquare

• Hopintothefirstsquarewithbothfeet

• Repeatpatternforlengthoftheladder

2

3

51

4

ladders

15

Weavethrough10pylonsset1.2-2metresapart(depending on the age group); 5timesstartingontherightofthefirstpylon, 5timesstartingontheleftofthefirstpylon. Setuponecircuitforevery10athletes.

Weaving Pylon Drill:

weaving

16

Up, Up, Down, Down Plank• Fromlyingpositions,athletesenterFrontPlank(“PlankItUp”)

• Athletespushupoffoneforearmsothattheyarerestingontheir forearmandonepalmoftheirhand.Athletesthenliftthemselvesup toendupinapush-upposition(command:“Up,Up”)

• Bodystaysasrigidaspossible

• OnCommand(“Down,Down”)athletesreturnonearmthenthe otherarmtofrontplankposition

Plank:

• Athletesstartlyingontheirbellies

• Oncommand“PlankItUp”athletespushoffgroundrestingontheirforearms

• Elbowsundershoulders

• Handsspacedapart

• Bodyrigidwithshoulders,hipsandanklesallinline

• Trytokeephipsfromsaggingorstickingupintheair

• Oncommand“BellyDown”athletesreturntolyingposition

Mini-Core:

17

Pointer Plank (Right and Left)

• AthletesfirstmoveintoaFrontPlankposition-“PlankItUp”

• Fromasolidplank,athletesslowlyliftonearmstraightout

• Handlevelwithshoulder

• BodyremainsrigidsimilartoFrontPlankposition

• ReturntoFrontPlankposition

• WithoutBellyingDown,nowpointtheotherarm

Superman Plank (Right and Left)• AthletesfirstmoveintoaFrontPlankposition“PlankItUp”

• Fromasolidplank,athleteslowlyliftsonearmstraight out and lifts the opposite foot off the ground (i.e. right arm, left foot)

• BodyremainsrigidsimilartoFrontPlankposition

• ReturntoFrontPlankposition

• Nexttimerepeatwithoppositearmandfoot

Side Plank (Right and Left)• Athletesstartthislyingontheirside

• Elbowundershoulder

• Handandelbowat90degrees

• Oncommand(“PlankItUp”)athletesenterintoa side plank, resting on forearm

• Shoulder,hipsandanklesareinline

• Makesuretoplankonbothsides(rightandleft)

• With Leg Lift:Whilemaintainingtheplankposition, lift either left or right leg up in the air

• With Rollover:Withfreearm,athleteraisesarmto thesky,bendselbowat90degreesandrollsover to enter side plank on other side Commands:PlankItUp,Hold,HandToTheSky, BendArmAt90,Rollover,PlankIt&Hold

mini core

18

Acknowledgements:

PublishedbytheCanadianSportInstitute–Pacific;Victoria,B.C.2013

Allrightsreserved.Nopartofthisworkmaybereproducedortransmittedinanyformforcommercialpurposes,orbyanymeans,electronicormechanical,includingphotocopyingandrecording,orfromanyinformationstoredinaretrievalsystem,withoutpermissionfromtheauthorsorCanadianSportInstitute–Pacific.

ContentdevelopedbyDeanKriellaarsandSportManitoba

ContenteditedbyCitiusPerformanceCorp.:RichardWay,BenjaminRobillard,TylerLaing,DanielleBellandThomBrennan

ProducedbyCanadianSportforLife(CS4L)undertheleadershipoftheCS4LManagementGroup:RichardWay,IstvanBalyi,VickiHarber,CarolynTronoandPaulJurbala

DesignedbyCitiusPerformanceCorp.

acknowledgements

1. Dynamics - Thisengageslargemusclegroupstopreparethebodyforphysicalactivity

Alternatejogging20 metres outanddoingactivitysequencebelowonthewayback.

Activitysequence1)Mini-skip2)Sideshuffle3)Grapevine 4)Backwardmini-stepsfast

5)Highknees6) Butt kicks7)Kneehugandlunge(trunktwistoptional)

2. Accelerations - Thesedrillsprovideneuromuscularandcardiovascularbenefitsbymaximizingpoweroutput

a)Drop-and-GoStart:Standingtodropdowntofloor,upandaccelerate Accelerate 10 metresJogback

b)TwistieStart“2”:Standsidewayswithrightfootforward,jumpupand rotate180o,andbackagain–thenaccelerate

Accelerate 10 metresJogback

c)TwistieStart“3”:Standsidewayswithrightfootforward,jumpupand rotate180o,backandforthandbackagain–thenaccelerate


d)“2,2,2”-Dotwotuckjumps,twopushups,twoburpees–thenaccelerate


3. Ladders - Thisdrillinvolvesquickstepsandeye-feetcoordination,whichwillimproveagility,reaction,andawareness

a)Ininoutoutb)Ickyshufflec)ScissorsRight d)ScissorsLeft

e)Rapidthroughf)Twistiesg)Highkneesh)Crossouts

One pass of each

4. Weaving Pylon Drill -Thisdrillprovidesrepetition-basedcuttingmanoeuvring–neuromuscularactivationtraining

Weavethrough10pylonsset1.2-1.5metresapart.Twotimesstartingontherightofthefirstpylon,twotimesstartingontheleftofthefirstpylon.Setuponecircuitforeverytenathletes.

Weave through each pylonJogback

5. Mini Core Routine -Theseactivitiesactivatethebody’scorestabilizingmuscles–particularlythetrunksection

a)Plankb)Upupdowndownplankc)Pointerplankrightd)Pointerplanklefte) Superman plank right

f)Supermanplankleftg) Side plank righth)Sideplanklefti)Sideplankwithsnaprollovers


Formoreinformationontheskillsandactivitiesabove,visit:physicalliteracy.ca/movement-prep





physicalliteracy.ca


AGE 7 AND 8 .






physicalliteracy.ca


AGE 9 AND 10




5)Highknees6) Butt kicks7)Righttoleftsonefootedhops8)Kneehugandlunge(trunktwistoptional)







d)“3,3,3”-Dothreetuckjumps,threepushups,threeburpees–thenaccelerate



a)Ininoutoutb)Ickyshufflec)ScissorsRight d)ScissorsLeft e)Rapidthrough

f)Twistiesg)Highkneesh)Crossouts i)Out5xthenjump3j)LateralCrossovers

Two passes of each


Weavethrough10pylonsset1.2-1.5metresapart.Fivetimesstartingontherightofthefirstpylon,fivetimesstartingontheleftofthefirstpylon.Setuponecircuitforeverytenathletes.



a)Plankb)Upupdowndownplankc)Pointerplankrightd)Pointerplankleft e) Superman plank right




physicalliteracy.ca






AGE 11 AND UP




5)Highknees6) Butt kicks7)Righttoleftsonefootedhops8)Kneehugandlunge(trunktwistoptional)







d)“5,5,5”-Dofivetuckjumps,fivepushups,fiveburpees–thenaccelerate



a)Ininoutoutb)Ickyshufflec)ScissorsRight d)ScissorsLeft

e)Rapidthroughf)Twistiesg)Highkneesh)Crossouts

i)Out5xthenjump3j)LateralCrossoversk)ContinuousJump

Two passes of each


Weavethrough10pylonsset2metresapart.Fivetimesstartingontherightofthefirstpylon,fivetimesstartingontheleftofthefirstpylon.Setuponecircuitforeverytenathletes.



a)Plankb)Upupdowndownplankc)Pointerplankrightd)Pointerplankleft e) Superman plank right



DeanKriellaars, BPE,MSc,PhD,CEP

Dr.KriellaarsisafacultymemberoftheSchoolofMedicalRehabilitation,DepartmentofPhysicalTherapy,attheUniversityofManitoba.HeisamemberoftheSpinalCordResearchCentreandascientistattheManitobaInstituteofChildHealth.

CanadianSportforLifewishestothankDr.Kriellaars,theUniversityofManitobaandSportManitobafortheirhelpinthedevelopmentofthisresource.

Dr.KriellaarsisaCS4LChampionmakingadifference!

CS4L Champion

WeacknowledgethefinancialsupportoftheGovernmentofCanadathroughSportCanada,abranchoftheDepartmentofCanadianHeritage.

CANADIANSPORT FOR LIFEquality sport & physical activity

canadiansportforlife.caphysicalliteracy.ca

CS4L PHYSICAL LITERACY - Make Movement Matter

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