ACTIVITY
Time seconds
Component of SRF
Heart Rate before
Heart Rate after
Breathing notes
Time to Get
Heart Rate
Below 120 BPM
Obstacle Drill
(Run through tires plastic
bottles or chairs)
30 seconds
1.Weave
Through Chairs
Run as fast as you can weave
through chairs
30 seconds
2. Balance at
Three Levels
Use blocks or stairs.
Balance with one leg Move to a low level and balance (10
seconds). Move to a medium
level and balance (10seconds). Move to a high level
and balance (10 seconds).
30 seconds
3. Pick Me Up
Place an object in front with 12 inches apart from your feet
then stand in one leg and pick
up the object.
30 seconds
4. Catch the Ball
Throw a ball against the wall
and move to catch the ball. If
possible, use specially made
ball that causes irregular
bounce.
30 seconds
5. Tap Me Please
Place any kind of ball on the
30 seconds9 ground in front
of you. Tap right toe, then left toe on top of the ball. Do alternate taps and go as fast as you can.
30 seconds
6. Sprints like Bolt
Perform short sprints (about
10 meters). As soon as you finish one sprint, sprint
back to the starting line. Repeat for the time period.
30 seconds
7. Running to the Side
Perform shuttle run between two lines with the distance of 6 meters.
