Ongoing Athletic Conditioning: Become a Powerhouse in Your Sport! (Ages 9 - 13)
This athletic conditioning class focuses on building muscular power, strength, speed, balance, agility, coordination, and endurance!
Sandy McDowell
Average rating:
5.0
Number of reviews:(15)
What's included
1 live meeting
35 mins in-class hours per weekHomework
1 hour per week. While optional, I offer engaging homework opportunities during the course. Completing these assignments is not mandatory, but they provide students with a fun incentive to practice workouts before our next class session.Class Experience
Quick note: I also offer a One-Time Athletic Conditioning Course. If you would like to test out the course before committing to the ongoing course, please send me a message OR use the auto-scheduling feature button to schedule a class for a day and time that works best for you. This Ongoing Athletic Conditioning Course is designed exclusively for tweens aged 9 to 13! Whether you're a beginner or already have some athletic experience, this class is perfect for you. In this dynamic and engaging class, we'll focus on developing your muscular power, strength, speed, balance, agility, coordination, and endurance. Get ready for an exciting workout that will challenge and energize you! Week 1 - Lower Body Strength: Concentrate on exercises targeting the legs, thighs, hips, and glutes. This session aims to establish a robust and stable foundation for your sport. Week 2 - Core Conditioning and Cardio: Strengthen the muscles in your torso, focusing on control and stability. Engage in cardio exercises to maintain an elevated heart rate throughout the majority of the class. Week 3 - Upper Body Strength: Emphasize exercises that enhance the range of motion, flexibility, and strength of the arms, shoulders, chest, and back. Elevate your upper body performance through this dedicated session. Week 4 - HIIT: Engage in High-Intensity Interval Training (HIIT), involving explosive anaerobic exercises with short recovery periods. This class will target the entire body, providing a total-body workout experience. Course Overview... -Introduction and Safety Rules: We'll start with introductions and cover important safety rules to ensure a secure and productive environment. -5-Minute Warmup Game: Begin each session with an enjoyable warmup game, designed to prepare your body for the upcoming workout. -20-Minute Full-Body Workout: Engage in a comprehensive and effective full-body workout session. Our exercises will target various muscle groups and enhance your overall athleticism. -5-Minute Cool Down and Stretch: Wind down the class with a relaxing cool down and stretch session. This helps improve flexibility, prevent muscle soreness, and promote recovery. Key Notes About This Class... -Once the course is completed after week 4, the course will start over and not introduce new content or topics, however, class exercises may switch to avoid repetition. The class structure and overview will remain the same for each class as listed above. -Interactive and Fun: This class is designed to be interactive and enjoyable, ensuring that you have a great time while improving your athletic abilities. -No Previous Experience Required: Whether you're a beginner or have no prior athletic knowledge, you're welcome to join this class. We'll accommodate learners of all levels. -Age and Ability Modifications: While the class is structured for specific age ranges, I understand that each athlete is unique. I am more than happy to modify exercises to suit individual needs and abilities.
Learning Goals
In this course, students will have the opportunity to enhance their athletic abilities and develop self-awareness. Athletic conditioning may seem challenging at first, but my primary objective is to foster a positive mindset that empowers students to overcome obstacles and ultimately reap the sweet rewards of their efforts.
Other Details
Parental Guidance
The safety and well-being of your athletes are of utmost importance to me. While this course encourages athletes to challenge themselves and reach new levels of performance, it is essential to prioritize safety and avoid any discomfort or pain.
The course is structured to ensure a safe and effective workout experience. Each session begins with a thorough warm-up to prepare the muscles for exercise, followed by exercises targeting specific muscle groups, and concludes with a 5-minute cool-down stretch. This approach helps prevent injuries and promotes recovery.
While your athletes participate in the course, I strongly recommend that parents provide off-camera supervision. By being present, parents can offer guidance, support, and ensure that their athletes maintain proper form and technique throughout the workouts.
It's important to note that the course is designed to be suitable for athletes of all ages, and modifications are provided for new athletes. This inclusivity ensures that participants can adapt the exercises to their individual fitness levels and abilities.
If at any point during the course an athlete experiences pain or discomfort, it is strongly advised to stop the exercise and consult with a healthcare professional or certified trainer before continuing.
Supply List
-Ensure you have a spacious area free of obstructions, preferably on a yoga mat, cheer mat, grass, or any other soft surface. -Don't forget to bring a water bottle to stay hydrated throughout the session. -Choose comfortable clothing that allows for unrestricted movement. Athletic shorts, sweatpants, or leggings paired with a tank top or t-shirt are recommended. -When it comes to footwear, athletic shoes like running shoes, gym shoes, or cheer shoes are preferable. However, you can also choose to work out without shoes. If you opt for a shoeless workout, please avoid wearing socks to prevent slipping on surfaces. -To keep your hair out of your face, it's recommended to tie it back with a hair tie, braid, or use a headband. -For safety reasons, it's best to avoid wearing jewelry during the class, especially when stretching, to prevent accidental injuries.
External Resources
Learners will not need to use any apps or websites beyond the standard Outschool tools.
Joined March, 2022
5.0
15reviews
Teacher expertise and credentials
-I hold a Bachelor of Science in Health Sciences from the University of Wisconsin-Milwaukee, providing me with a strong foundation in health and fitness knowledge.
-With 13 years of experience as a cheerleader, 2 years as a gymnast, and 5 years as a dancer, I have firsthand experience in participating in stretch and fitness classes specific to these sports. I've also competed at USASF Cheer and Dance worlds on three occasions, allowing me to understand the demands and nuances of competitive athletics.
-I possess 5 years of experience in teaching athletic conditioning classes, honing my skills in creating effective workouts and guiding athletes toward optimal performance.Reviews
Live Group Class
$12
weekly1x per week
35 min
Completed by 12 learners
Live video meetings
Ages: 9-13
1-6 learners per class
