Stronger, Faster, Higher

Understand and explain why you should warm up before exercising and cool down afterward. Demonstrate the proper way to warm up and cool down.   Required

Simple Stretching Exercises: Forward lunge, Side lunge, Crossover, Quad Stretch, Butterfly Stretch

Do these activities and record your results:  Required

Activities                                                       Results

1. 20 yard dash                                         _______ seconds

2. vertical jump                                        ________ feet high

3. lifting a 5 pound weight                 ________ repetitions

4. push-ups                                                #_______

5. curls                                                         #_______

6. jumping rope                                       #_______

Make an exercise plan that includes at least three physical activities. Carry out your plan for 30 days, and write down your progress each week.  Required

Some excercise activities:

Push ups - Mountain climbers - high knees - squats - Jumping Jacks - Burpees - Touch your toes - Side lunge - Knee driver L & R- Calf raises - Jump lunges -  

Try a new sport that you have never tried before.  Recommended

Sports are a good way to become stronger and faster and improve overall fitness. You may already play a sport, which is great, but try a new sport for this requirement. New sports open up new possibilities for fun and learning. 

Some example: Archery, Badminton, Baseball, Basketball, Cycling, Golf, Gymnastics, Hockey, Kickball, Rowing, Snow skiing, Soccer, Softball, Swimming, Tennis, Track, Iceskating, Volleyball.

With your den, prepare a fitness course or series of games that includes jumping, avoiding obstacles, weight lifting, and running. Time yourself going through the course, and try to improve your time over a two week period.

Some activities you may want to add to start your course: Climbing through a refrigerator box - curls -climbing a fence - jumping over an obstacle - jumping rope - doing the long jump - climbing monkey bars - plank walking - doing push-ups - shooting a basketball - swinging on a rope - tumbling.

Once you know which activity to include in the trail, lay out a path and set up your stations. Put a sign at each station saying what you're supposed to do there like "Do Five Push-ups"

With adult guidance, help younger Scouts by leading them in a fitness game or games. 

You can invite younger cub scouts to try your fitness course or teach them a game. 

Here are some tips for teaching your game: 

1. Make sure you have everyone's attention (use Cub Scout signs)

2. Explain the rules

3. Demonstrate how to play

4. Ask if anybody has questions and answer them.