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 for squats.
Drill Breakdown
1. Push-Ups (Dot Push-Ups)
Explain clearly:
- Hands go on the floor, on opposite sides of the dot.
- Chest goes all the way to the floor.
- No elbows pointing sideways, no bowing.
Instructor does the push-ups with the kids.
Start with 5–10 reps, then increase to higher numbers:
- 10
- 15
- 20
Reset into stance between sets.
2. Sit-Ups (Feet on the Dot)
Kids lie down with both feet placed on the dot.
Rules:
- Feet stay glued to the dot.
- Hands touch the floor behind the head.
- Sit up without lifting feet.
Do 2–5 reps at a time, increase to sets of:
- 10
- 15
- 20
Keep the pace steady and controlled.
3. Squats (Melon Touch)
Give each child a melon/pad behind them.
Explain:
“You’re not sitting and staying — you’re touching the melon with your bum, then standing up again.”
Key points:
- Feet on the dot or just outside it.
- Soft knees.
- Straight back.
- Bum touches melon briefly, then immediately stand back up.
Start with 10, then progress to 15 and 20.
This prevents bowing or bending forward incorrectly.
4. Integrated Striking (Optional Progression)
After each small set, add a few short striking bursts to keep energy up:
Examples:
- 5 palm strikes
- 5 hammer strikes
- 5 push kicks
- 3 knees
Add these between sets of push-ups, sit-ups, and squats to create a full conditioning routine.
5. Final Round – Combined Fitness Set
Single combined sequence:
- 10 push-ups
- 10 sit-ups
- 10 squats
- 10 palm strikes
- 10 hammer strikes
- 5 knees
Kids stay on their dots the whole time.
Repeat once or twice depending on age and energy level.
Progressions
- Increase reps: 10 → 15 → 20.
- Add a short sprint to a safe zone after each set.
- Add directional commands (“Left stance”, “Right stance”, “Hands up”).
- Add a combination after every round (e.g., palm–palm–hammer–push kick).
Variations
- Instructor calls random exercises: “Push-up! Squat! Sit-up! Squat!”
- Team challenge: whole group must stay together in count and tempo.
- Silent round: no talking, full focus on form.
Coaching Points
- Comb the group for poor form (bowing, bending forward, lifting feet).
- Praise good positioning loudly.
- Make the melon squat fun, not slow.
- Keep kids on their spots to avoid collisions.
- Show every movement clearly before increasing reps.
Safety Rule
If any child falls or loses balance, the whole group stops and helps.
Ensure melons/pads are soft, stable, and not slippery.