Dynamic endurance

[rubin]

WARM UP
start with mobilising the joints with shoulder shrugs,arms across the body,above the head then step back then jogging round a square get them doing a sports specific warm up with breast stroke ,front crawl,back stroke,passing the imaginary rugby ball to the sides,archery,ice skaters ,boxing to the front,above and to the sides,side stepping etc if its a new group blow a whistle and have every one sprint in for a handshake and back then dynamic stretching.

1ST DRILL
Place 2 sets of cones 12 metres away from each other,have the campers line up at the starting point then explain as soon as they start, the clock is ticking they must run out perform 5 squat thrusts and then back and lie down on their fronts and on every 25th second they repeat .Carry this on for 4 minutes very challenging.

ACCUMALATOR 25 mins
This is an add on circuit every exercise to be performed for 30 secs
jumping jacks 30 secs rest
jumping jacks,push ups 30 secs rest
jumping jacks,push ups,squat jumps 30 secs rest
jumping jacks,push ups,squat jumps,kb swings 30 secs rest
jumping jacks,push ups,squat jumps,kb swings,plank 30 secs rest
jumping jacks,push ups,squat jumps,kb swings,plank,MB slams 90 secs rest
Then come down starting with MB slams

Domino drill
Have the campers form a circle have everyone perform a hand walk out apart fom one member who performs 5 burpees then sprints around the outside of the circle and back into position then the next camper goes and so on.

FINISHER
Have the campers pair up and perform a side plank opposite each other whilst interlocking the fingers and have them push against each other with the hands for a minute each side