Cardio Exercises

 

 

Exercise Name

Over the Head Jump Rope

Exercise Code

TCOJR1

Exercise Description

The rope should swing in full circle
pattern over head and under feet. 
Participants are instructed to make as many rope rotations as possible
while jumping with two feet at same time or one foot at a time.  They may have rope pass forwards or
backwards-or both.

Exercise Teaching Hints

Go slow.  As rope comes in front take a little hop-
jump over rope.  Keep rope turning
while jumping.  Rope should make as
many turns as possible without stopping. 

 

 

Exercise Name

Criss Cross Jump Rope

Exercise Code

TCCCJ2

Exercise Description

Perform a basic overhead turn of rope-as
finishing jump and arms come up, cross arms and perform consecutive jumps
while arms are crossed.  Object is to
switch back and forth from criss cross jump to regular jump as many times as
possible.

Exercise Teaching Hints

*As arms come over on regular turn
of rope-cross arms as far as possible-try to cross elbows or farther if
possible.  This will make sure that
loop is large enough to jump through. 
Also make sure arms are low enough so loop is low enough to ground to
jump over.

 

 

Exercise Name

Jumping Jack Variations

Exercise Code

TCJJV3

Exercise Description

The instructor will lead the group
by starting with basic jumping jacks. 
After developing a rhythm, make some changes to the jumping jacks: do
several jumps with feet apart while moving arms, keep arms out to side while
jumping feet back and forth, do double time and repetitive jumping motions,
etc.

Exercise Teaching Hints

Keep things interesting and change
up the jumping jacks to keep the body moving and the participants thinking.



 

 

 

Exercise Name

Step Ups onto Mat

Exercise Code

TCSUM4

Exercise Description

Using a folded mat/step blocks/etc,
step up and down simultaneously.  Vary
lead foot/direction/tempo of stepping. 
Direction can vary by turning sideways and backwards and stepping that
way as well. 

Exercise Teaching Hints

Can add more height to enhance
workout or do on floor upon start of workout. 

 

 

Exercise Name

Jump Series (alternate hops w/
tuck/pike/straddle/turns)

Exercise Code

TCJS5

Exercise Description

Begin by doing small hops in
place, jumping just high enough to make feet leave the ground. On the command
of the instructor, participants will perform a tuck jump, pike jump, straddle
jump, or jump turn, then return to small hops in place.

Exercise Teaching Hints

Instructor can vary the order  nd timing of the jumps.  Can also make this into a game by rotating
players “out” (to the back of the rows),   when they make a mistake and perform the
incorrect jump or miss the command.

 

 

Exercise Name

Up Downs

Exercise Code

TCUD6

Exercise Description

The original concept of this
activity begins by jogging in place and on the command of the instructor, dropping
to the floor in the prone position.  On
a subsequent command, return to standing and continue jogging in place.

Exercise Teaching Hints

This can also be adjusted to
create a game setting by alternating commands to sitting, stradle, tuck,
kneel, lie on back, etc.



 

 

 

Exercise Name

Relay Races

Exercise Code

TCRR7

Exercise Description

Divide into teams and conduct
relay races.  This can be simply
running or something different like crab walking, skipping, log rolls,
cartwheels, etc.

Exercise Teaching Hints

Using a bean bag or baton to hand off
helps to ensure that each racer makes it all the way to the line before the
next can start.

 

 

Exercise Name

Speed Ladder/Hoops

Exercise Code

TCSL8

Exercise Description

Using small hoops, a speed ladder
or similar apparatus, conduct speed drills. 
Some examples: running, two-legged jumping, single leg hops,
alternating leg hops, backward jumps.

Exercise Teaching Hints

Participants should move
continuously. 

 

 

Exercise Name

Follow The Leader

Exercise Code

TCFTL9

Exercise Description

Participants begin in a line.  First person begins by jogging or some sort
of locomotor motion they decide.  Then
person from back of line runs up and performs a locomotor movement of their
choice.  Repeat for every student. 

Exercise Teaching Hints

Music can be used to enhance
exercise.



 

 

 

Exercise Name

Mountain Climbers

Exercise Code

TCMC10

Exercise Description

Beginning in pushup postion pull
one leg up with bent knee under torso, foot on ground.  Rapidly alternate legs bent/extend.

Exercise Teaching Hints

Make sure legs are stretched
before performing this exercise.

 

 

Exercise Name

Indian Runs

Exercise Code

TCIR11

Exercise Description

Participants begin in two lines, follow
the leader form.  Begin jogging around
gym and upon command participant at end of line runs to front. Continue until
runners are in their original positions.

Exercise Teaching Hints

*Include variations to keep
exercise exciting.  Have front runners
go to back or middle run to front/back. Runners can also weave in and out of
other runners on their way to end of line.

 

 

Exercise Name

Cone Jump

Exercise Code

TCCJ12

Exercise Description

Set up a row of evenly spaced
cones with enough space in between to perform a two-legged jump and
landing.  Have participants take turns
jumping over each cone in succession.

Exercise Teaching Hints

Cones can also be used for an
agility run in between repetitions of jumping by having participants weave in
and out of cones.



 

 

 

Exercise Name

Shuttle Runs

Exercise Code

TCSR13

Exercise Description

Using lines on gym floor or other
markers such as cones-set up several distances.  Have all participants in a straight line
run to touch nearest line, return to starting point, then run to touch next
line, return to starting point, etc.

Exercise Teaching Hints

Change the exercise to include
different types of locomotor movements at every line to keep exercise
exciting.

 

 

Exercise Name

Plyos 1

Exercise Code

TCP14

Exercise Description

Skipping: Begin with regular
skips.  Progress to fast skips where
the focus is snapping the knee up quickly on each step. Skip for height
taking more time between each step and try to get as high as possible. Skip
backwards focusing on form.

Exercise Teaching Hints

The best way to do this in a large
group is to have everyone stand in a line facing front and go simultaneously
after a demonstration from the instructor.

 

 

Exercise Name

Plyos 2

Exercise Code

TCP15

Exercise Description

Jumps: Begin alternating forward
jumps with straight jumps in place. Then progress to backward jumps. Turn to
face one side and do lateral jumps (body in straight position, body will just
move sideways instead of forward).  Be
sure to go both directions.  Then plant
feet together and use arms to swing and generate momentum to “jump”
forward.

Exercise Teaching Hints

The best way to do this in a large
group is to have everyone stand in a line facing front and go simultaneously
after a demonstration from the instructor.

 

 

 

Plyos 3

 

TCP16

 

Shuffles: Shuffle across the gym
in both directions (knees slightly bent, arms out for balance, quickly move
feet together and apart).  Shuffle in
both directions trying to get high off of the ground. Then perform both a
quick and slow carioca step. Carioca steps are shuffles in which the back leg
alternates and crosses in front of and behind the leading leg.

 

The best way to do this in a large
group is to have everyone stand in a line facing front and go simultaneously
after a demonstration from the instructor.



 

 

 

Exercise Name

Plyos 4

Exercise Code

TCP17

Exercise Description

Jumps: Find a line on the floor and
do short quick jumps over the line back and forth then side to side. Using a
folded mat or step perform sideways jumps onto and off of the mat. This
should not be too high.  With a greater
height, stand on the floor behind the mat and jump (feet together) onto the
mat.  While on the mat and jump out
forward and land in half-squat position. 
From half-squat perform another jump forward.  Repeat.

Exercise Teaching Hints

Focus on proper technique when
landing, do not lock out knees or ankles.

 

 

Exercise Name

Skill Cushion Jumps

Exercise Code

TCSCJ18

Exercise Description

Participants jump on the biggest
skill cushion in the gym.  Port o pit
type mats are the best for this exercise.

Exercise Teaching Hints

Jumping should be continuous-can
also jump in a tuck, straddle, etc. to change up exercise.

 

 

Exercise Name

Ship Wreck Game

Exercise Code

TCSWG19

Exercise Description

Participants play a game that is
lead by instructor.  The game is played
in a gym.  The four sides are
named-front, back and sides of the boat. 
Instructor gives the command-“front of the boat” and all
participants run to front, etc.  There
are also other directions such as-man overboard, participants pair up and one
jumps on back of other-shark, participatns lay on their stomach with one hand
on back to look like a shark-periscope, participants lay on their back and
raise one leg up in the air-chicken in the coop, one partner goes down on all
fours and other lays over them-chicken on the coop chicken in the coop, same
as chicken in the coop but add another layer so two people laying over the
participant on all fours-chicken on the coop chicken in the coop, same as
above but add another layer.  

Exercise Teaching Hints

The calls should be given as
promptly as possible to enhance cardio performance.



 

 

 

Exercise Name

Sock War

Exercise Code

TCSW20

Exercise Description

Participants put one sock on right
toe.  Object is to take everyone elses sock
off as fast as possible-want to be only participant left with sock. 

Exercise Teaching Hints

Can perform in many different
positions to change up exercise and muscle groups being worked.  Can do in crab walk position, bear walk
position, bridge position, etc.