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92Y @Home

Our 92Y May Center for Health and Fitness Athletics Director Katera Noviello shares kid-friendly exercises to keep the whole family moving.

The foundation of being a strong athlete is found in the conditioning and skill-building that can be practiced anywhere. Try out some of these at-home sports skill-building tips with your family and circle back to them regularly to see progress and to maintain a healthy heart and mind.


Practicing balancing and isometric skills is a safe way to increase strength and stability at home. Start off with the following basics and be sure to practice at least three sets to see real improvement!

  • Balance on each foot (make it fun by doing arm circles while you balance). Try to balance on each foot for 30 second, 3 times each.
  • Push-up position: Hold for 30 second, 3 times
  • Bicep curl hold with light weights (or cans of soup!): Hold the position at 90 degrees for 3 sets of 20 seconds (or more!)
  • Wall sit (with back flat against the wall, feet flat, knees at 90 degrees): Hold for 30 seconds, 3 times
  • Skiier jumping jacks: Try sets of 20, 30, 40 or 50, depending on your fitness level
  • Crab walk: Make sure you have a safe zone with no stairs or objects nearby. Do 3 sets of crab walks to one side of the room and back to your starting point.
  • Frog jump: Squat position with hands touching the floor, then practice standing or bouncing up and reach the arms up high! Do 3 sets of 10 jumps.
  • Straight leg lifts: Do 3 sets of 10 lifts on each leg.

When your child is back in their sports class or team, they won't have missed a beat!