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!