FST Movement Prep

Movement Prep Workouts

Prep 1: Strength & Stability

• Jumping Jacks – Start standing tall, then jump your legs out while raising your arms overhead, and return to start.

• Bodyweight Squats – Stand with feet shoulder-width apart, sit back into a squat, and push through your heels to stand.

• Plank Shoulder Taps – From a plank position, tap your opposite shoulder with one hand while keeping your hips stable.

• Reverse Lunges – Step one leg back into a lunge, keeping your front knee over your ankle, then return to standing.

• Push-ups – Start in a plank, lower your chest to the ground, then press back up; modify by lowering knees if needed.

Prep 2: Core & Power

• High Knees – Run in place, driving your knees up toward your chest with quick, controlled movements.

• Squat Jumps – Perform a squat and explode upward, landing softly with knees slightly bent.

• Mountain Climbers – From a plank position, alternate driving your knees toward your chest quickly and rhythmically.

• Bird-Dog – On hands and knees, extend one arm and the opposite leg, keeping your back flat, then switch sides.

• Push-ups – Start in a plank, lower your chest to the ground, then press back up; modify by lowering knees if needed.

Prep 3: Balance & Mobility

• Skater Hops – Leap side-to-side like a speed skater, landing softly and balancing on one leg before switching.

• Inchworm to Push-Up – Walk your hands forward from a standing position to a plank, perform a push-up, and walk your hands back.

• Side Plank (Switch Sides) – Lie on one side, prop yourself up on your forearm, and hold a straight line from head to heels.

• Bodyweight Squats with Pause – Lower into a squat, hold for 2–3 seconds at the bottom, then stand back up.

• Slow Mountain Climbers – From a high plank, slowly bring one knee toward your chest, alternating sides while maintaining control.

Prep 4: Full Body Flow

• Jumping Jacks with Arm Circles – Add small forward or backward circles with your arms while doing jumping jacks.

• Side Lunges – Step out to one side, bending your knee while keeping the other leg straight, then return to center.

• Dead Bugs – Lie on your back, extend one arm and the opposite leg downward, keeping your lower back pressed to the floor.

• Push-Ups to Downward Dog – Perform a push-up, then lift your hips into downward dog, stretching your back and hamstrings.

• Glute Bridges – Lie on your back, feet flat on the floor, and lift your hips until your body forms a straight line from shoulders to knees.

Prep 5: Explosive Flow

• Jumping Jacks – Start standing tall, then jump your legs out while raising your arms overhead, and return to start.

• Squat Jumps – Perform a squat and explode upward, landing softly with knees slightly bent.

• Plank Shoulder Taps – From a plank position, tap your opposite shoulder with one hand while keeping your hips stable.

• Reverse Lunges with Overhead Reach – Step back into a lunge while raising both arms overhead, then return to standing.

• Skater Hops – Leap side-to-side like a speed skater, landing softly and balancing on one leg before switching.

Table 1.A offers grade specific exercise recommendations.  Use the following tables to offer external verbal cues to teach or learn how to safely and effectively do each move.

Source: "Functional Strength Training for Physical Education" by Nate VanKouwenberg