🔁 Course Format:

• 5 stations arranged in a loop
• Each child moves from one to the next
• Rest: 15–30 seconds between stations
• Complete 2–3 laps depending on age/fitness level

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🧱 Setup Instructions:

Mark out 5 stations using cones, hoops, or chalk. Space them ~3–5 meters apart in a line or circular loop.

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🏋️ STATION 1: Push-Ups

Goal: Build upper body strength
Instructions:

• Do 5–10 push-ups
• Encourage knees down push-ups for beginners
• Focus on straight back, slow movement

🪧 Variation: Wall push-ups or incline push-ups for younger kids

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🧎 STATION 2: Squats

Goal: Strengthen legs and improve balance
Instructions:

• Perform 10 bodyweight squats
• Keep knees behind toes, chest up
• Feet shoulder-width apart

🪧 Tip: Use a cone or football as a depth marker to squat over

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🏃‍♂️ STATION 3: Short Run Around Cones

Goal: Cardiovascular and agility boost
Instructions:

• Place 4–5 cones in a 10m zigzag or circular pattern
• Run around the cones once
• Focus on quick changes of direction

🪧 Variation: Time them on the second lap for motivation

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🦵 STATION 4: High Knee Runs

Goal: Cardiovascular endurance + hip mobility
Instructions:

• Mark a 5-meter stretch
• Run from cone to cone with high knees
• Count 2 full lengths

🪧 Tip: Tell them to “bounce tall like a football superhero!”

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⬆️ STATION 5: Step In/Step Outs (Agility Ladder)

Goal: Footwork and coordination
Instructions:

• Use a ladder (or mark rectangles with chalk/cones)
• Step in/out of each box quickly, alternating feet
• Do the entire length once

🪧 DIY: Use 6 cones in a straight line to hop between

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🎯 Optional Finisher:

1-minute circuit of any station — great for building stamina.

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🧒 Safety + Fun Tips:

• Make it a team challenge: “Can you beat your last lap?”
• Use music or a whistle to switch stations
• Have water breaks every 1–2 full rounds