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72 Leaders’ Guide Women’s Sports Foundation’s GoGirlGo! Educational Program Leaders’ Guide for Preteen Girls APPENDIX E, Continued Get Stronger Using Only Your Body! By Laura Darby McNally, ATC, LAT, CSCS; NATA Secondary School Committee Courtesy of the National Athletic Trainers’ Association Safety Workout Tips: Stand with your feet hip/shoulder width apart and your toes pointed straight ahead. Slightly bend your knees • and keep your hips in line under your shoulders. Flex your stomach muscles before beginning the movements. This should feel like you’re pulling your belly • button in towards your spine. Do NOT lean back and hyperextend your back! Always stare straight ahead so that you don’t hurt your neck. • When extending your legs and arms, keep them slightly bent at all times. • Beginners: 10 of each (without stopping) and then work your way up to 20 over a few weeks. Intermediate and Advanced: 20 repetitions of each exercise, 2 or 3 times. You can also do each exercise for 20 seconds at a time. See how many weeks it takes to you be able to do each exercise for a minute each! ROUTINE #1 Tuck Jumps Start standing tall. Jump up and tuck feet and knees up, then return with a soft landing. Push-ups Start in a plank position on toes and hands. Lower body slowly toward the ground and return to the top. Keep the body straight. Mountain Climbers Start in the same position as a pushup. Bring one leg up under the chest and then back. The other leg does the same motion, similar to running with hands on the ground. Keep the body straight.

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Page 1: APPENDIX E, Continued

72

Leaders’ Guide

Women’s Sports Foundation’s GoGirlGo! Educational Program Leaders’ Guide for Preteen Girls

APPENDIX E, Continued

Get Stronger Using Only Your Body!By Laura Darby McNally, ATC, LAT, CSCS; NATA Secondary School Committee Courtesy of the National Athletic Trainers’ Association

Safety Workout Tips:

Stand with your feet hip/shoulder width apart and your toes pointed straight ahead. Slightly bend your knees •and keep your hips in line under your shoulders.

Flex your stomach muscles before beginning the movements. This should feel like you’re pulling your belly •button in towards your spine. Do NOT lean back and hyperextend your back!

Always stare straight ahead so that you don’t hurt your neck. •

When extending your legs and arms, keep them slightly bent at all times.•

Beginners: 10 of each (without stopping) and then work your way up to 20 over a few weeks.

Intermediate and Advanced: 20 repetitions of each exercise, 2 or 3 times. You can also do each exercise for 20 seconds at a time. See how many weeks it takes to you be able to do each exercise for a minute each!

ROUTINE #1

Tuck Jumps

Start standing tall. Jump up and tuck feet and knees up, then return with a soft landing.

Push-ups

Start in a plank position on toes and hands. Lower body slowly toward the ground and return to the top. Keep the body straight.

Mountain Climbers

Start in the same position as a pushup. Bring one leg up under the chest and then back. The other leg does the same motion, similar to running with hands on the ground. Keep the body straight.

Page 2: APPENDIX E, Continued

73Women’s Sports Foundation’s GoGirlGo! Educational Program Leaders’ Guide for Preteen Girls 73

Body Squats Start standing tall. Squat toward the ground until thighs are parallel to the floor and return.

Arm Spins Start standing tall. Extend arms out to the side and spin them in small circles, clockwise and then counterclockwise.

Bent-Knee Sit Up Start on floor with knees bent. Tighten abdomen and then sit up toward knees and return. Arms can go on the chest or behind the head, but do not pull the head up.

Supermans Lay flat on your stomach. Lift arms and legs up off the floor at the same time and hold, and then return to the floor.

Chair Dips

Start with hands on a stable chair and with the body straight. Lower the body slowly down and then up to work the back of the arms.


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