AMA Programs
PHYSICAL TRAINING COURSE
1. Obstacle Course Fun
- Jumping over low hurdles
- Crawling under crossing bars
- Zigzag running through cones
- Balancing on a beam
- Hopping between colored circles
2. Jump and Reach
- Jumping jacks
- Box jumps
- High knees
- Broad jumps (forward distance jumps)
- Jumping up to touch a target (i.e., a hanging ball)
3. Balance and Coordination
- One-foot balancing
- Walking heel-to-toe along a line
- Side-to-side jumping
- Throwing and catching a ball while standing on one foot
- Balance on a Bosu ball or foam pad
4. Cone Drills for Agility
- Sprinting from one cone to another
- Weaving in and out of cones
- Backpedal to a cone, then sprint to the next one
- Lateral shuffles between cones
- Cone jump challenges (hopping over)
5. Strength Circuit
- Push-ups (modified for young children)
- Bodyweight squats
- Plank holds (starting with 15-20 seconds)
- Dumbbell deadlifts (light dumbbells or no weights)
- Overhead dumbbell press with light weights
6. Animal Movements
- Bear crawls (hands and feet on the ground)
- Crab walks (hands behind, belly up)
- Frog jumps (squat and jump forward)
- Kangaroo hops (short, quick jumps)
- Duck walk (squat and walk)
7. Speed & Endurance Challenges
- Sprint races for short distances
- Running laps around a gym or field
- Relay races with teams
- Timed shuttle runs
- Running with a cone in hand, then placing it down
8. Partner Activities
- Medicine ball toss (with a partner)
- Partner planks (high-five while in plank position)
- Tug-of-war
- Leapfrog over a partner
- Relay races in teams
9. Core Strength Building
- Sit-ups or crunches
- Bicycle kicks
- Supermans (lay on belly and raise arms and legs)
- Russian twists (using a lightweight object)
- Plank with alternating arm raises
10. Creative Circuit Stations
- Jump rope station
- Hula hooping station
- Step-ups on a low box or step
- Medicine ball slams
- Skipping with a jump rope or imaginary skipping
