Leader of the Pack
Objective Build confidence and participation by letting kids lead short fitness exercises. Helps with loud counting, discipline, and following instructions. Setup Kids stand in a semicircle or lines. Instructor chooses one child to stand at the front as the Leader. Drill Breakdown Instructor chooses the exercise (e.g., 10 jumping jacks). Leader performs and counts the […]
Escape to Safety
Objective Combine striking effort with explosive sprinting to build conditioning and reaction speed. Setup Pad holder stands 1–2 metres from the start point. A cones or door marks the safe zone. Drill Breakdown Child performs hammer fists, straight punches or front kicks for a short burst. Instructor calls “Go” or “Evac.” Child sprints to the […]
Military Drill Routine
Objective Build group coordination and fitness through loud-count exercises and rhythm-based movement. Working a team. Setup Kids stand in clear rows with spacing. Instructor stands at the front. Drill Breakdown Instructor leads exercises with loud count: squats, star jumps, push-ups, jogging. Kids follow the count and movement. Add short sprints or stance transitions. Maintain group […]
Team Fitness Circuits
Objective Improve overall fitness while encouraging teamwork, taking turns, following the group rhythm, and supporting each other during simple, safe physical challenges. Setup Create a circuit of 4–6 stations depending on group size. Demonstrate every station clearly before starting. Place kids evenly across stations so rotation is smooth. Recommended Stations (pick 4–6): Pad Punch Station […]
Colour Reaction Circle
Objective Get kids moving safely while training visual focus, fast reactions, and body control. Kids learn to connect colours with movements and respond quickly without stopping the whole group. Setup Kids run in a big circle around the mats. Instructor stands in the centre holding coloured cones or pads (Green, Blue, Red, etc.). Explain that […]
Dot & Melon Fitness Circuit
Objective Build foundational strength in push-ups, sit-ups, and squats while teaching kids correct body positioning, control, and awareness of form. Introduce simple progressions using pads/melons to keep technique clean and fun. Setup Kids stand on floor dots arranged in a circle. Instructor inside the circle leading the movements. Each child has one pad/melon behind them […]
Tug of War
Purpose: Teamwork, strength, coordination, listening skills Split the kids into two teams. Give each team one end of the rope. On “Ready, set, GO!” both teams pull. The aim is to pull the other team past a centre marker on the floor. Coaching Points Bend knees, lean back, stay together as a team. No sudden […]