Moves N Skills Challenges 1 👷🏽‍♀️🎽

No Music Challenge. Workout for one month, 10 session minimum without music.

Walk, Skip, Run Challenge. Walk 100m or 100 yards, skip 100m or 100 yds, jog or sprint 100m or 100yds for (you do not have to limit it to 10 minutes): 

1. Time = 10 minutes
2. Timer = How many rounds can you finish in 10 minutes
3. Rounds = 10 (walk, skip, run = 1 round)

Push-ups and Pull-ups Pyramid Challenge. For both exercises, get your maximum number of reps first.

1. Double your number of reps each day for two weeks, starting at 2 reps.
2. Other form: start at 20 reps on day #1, then follow the challenge for one week (7 days)

Jump Challenge. Shallow to medium to long or broad jump. Your jump can be vertical or broad (horizontal). Do it using the same parameters as the WSR Challenge above. You can always change the time.

What is a shallow jump, in this case? If your max vertical is 30 inches, jump 10 inches. 

What is a medium jump...? Max vert is 30in. then jump 20in or slightly greater.

Same idea follows for broad jump.

Skills Challenge. Pick a skill in a sport. You have to make a certain number in a row:

Tennis 🎾 = 100 consecutive wall hits without a miss.

Basketball 🏀 = 30 consecutive shots without a miss. Lay-ups count but you cannot shoot from the same location more than 1x in a row or attempt to make two consecutive lay-ups.

Ice Hockey, Roller Hockey, Street Hockey🏒 = Make 10 consecutive wrist shots and backhand from the bottom of the face-off circle. If it is too easy, then go for time: make the 10 shots per shot selection in 90 seconds or less and pick your corner.

Soccer ⚽️ = Make 10 consecutive shots per leg from the corner of the penalty box. Pick your corners.

Volleyball 🏐 = 20 consecutive serves (40 total), using your dominant hand then your weaker hand. All serves must land inbounds and cannot hit the net.

Baseball/Softball ⚾️ = Hit 20 consecutive balls...Hit 3rd base (not the actual base but throwing out an opponent) from right field 10 consecutive times. Same for home plate from center and 1st base from left field...Pitch 

Football 🏈 = QBs: 1) Hit 10 moving targets in a row from 30 to 40 yards (15 to 29 yards for younger ones) out or a stationary target 50 yards away. 2) Hit the goal post, all three, from 20 yards away with both sides (left hand, right hand) for four round (1 round = 3 posts).

WR: Catch 40 targets in a row of any throw but not the same consecutive throw.

K: Make 10 consecutive blindfolded field goals.

P: Make 10 consecutive punts inside the endzone from 40 to 60 yards away. First bounce must be in the endzone.

Lacrosse 🥍 = Make 10 consecutive shots per side from 18 yards out, about 45° from the goal.

Bowling 🎳 = Make 3 or 4 consecutive strikes without bumpers.

Horseshoes 🧲 = Make 2 consecutive rings.

That should be enough.

Derek | @teemptraining | derekteempt@gmail.com