5.4 Period 2: ADW & Anchor Drills

Period 2 = Active Dynamic Warm Up (ADW) & Anchor Drills – 3 parts
10-12 minutes

  1. Stationary Movements
  2. Ground Strength Training
  3. Core Challenges & Development
  4. Anchor Drills

The ADW section will be a large portion of the lesson. The consistent exposure to fundamental movements will build these younger children into future speedsters. This section includes a large portion of athletic education. No movement is too simple or too easy. The ADW is an amazing opportunity to shape the athletic instincts and develop excellent gross motor mechanics.
When your class returns from their water break, there should be dots, rings or position markers placed on the track or training space. Assign the children their new location.

The ADW may begin once the kids return to their spot. Tell the kids they are about to start the active dynamic warm up. Begin introducing them to the vocabulary you want them to learn immediately. Do not create or use a ‘baby-version’ of the Parisi ADW, just simplify our movements.

Lead the ADW with simple movements (see movement list). Combine serious intervals with silly breaks. For example, after several sets of exercises, insert a break for the kids to wiggle. Continue to move through an active dynamic warm up using stationary exercises, core challenges and ground strength.

You can use traditional ADW sequencing like 10 jumping jacks, 10 squats, 10 jumping jacks, 10 squats, 10 toe touches, 10 hops, 10 pogos, 10 shoulder taps, etc… Or you can use an ADW game, for example use a deck of cards and flip a card for each ADW movement.

While dots are a great way to organize class and lead the ADW period, you can also add cones or use the lines to create more training applications of the basic movements. While this section is referred to as ‘stationary,’ it does not mean the children can not move on and off their position marker for drills.

Once you have completed the stationary exercises, bring the kids to the ground. This section presents an opportunity for all 4 limbs to touch the ground. It also provides body weight strength training. Many of the movements performed in the ‘ground strength training’ series are intended to serve as basic strength training for children. Exercises like hydrants, bird dogs, planks, shoulder taps, down dogs, hip bridges, leg circles are fantastic strength training movements for children this age. Do not get hung up on these movements being performed perfectly. Give small simple corrections. Coaches must demonstrate and perform alongside the children, while providing corrections simultaneously. Coaches need to move and reposition themselves while demonstrating to ensure all the children can see their body mechanics.

The ADW and the anchor drills can often blend together. It is best to ‘go with the flow.’ While this seems like odd advice, the 4,5, and 6 year old child often introduces so many ‘curve balls.’ The ‘curve balls’ come in the form of questions, playfulness and spontaneous suggestions. Do not underestimate how these moments might guide your class to some of your best drills and ideas.

Once you have gotten through your active dynamic warm up, begin your anchor movement sequence. These do not need to be complicated. Remember the basics: arm action, jumping, landing, two foot jumping, jump jacks, etc…

During or after the ground strength exercises insert the core challenges. Children at this age will struggle with leg lifts and sit ups.

Pee Wee Movements

  • Jumping Jacks
  • Squats – all styles
  • Single leg balance
  • Hopping- single leg jump
  • Arm action
  • Move to stop – becomes deceleration
  • Two-foot jump
  • Landing
  • Diver load series
  • Side shuffle

Ground Strength & Core Challenges

  • Leg lifts
  • Sit-ups
  • Swimmers
  • Crabs
  • Plank
  • Hip bridges
  • Hydrants
  • Shoulder taps
  • V-sits
  • Bear position
  • Wheelbarrow
  • Rock the boat
  • Plank bridges
  • Down dogs
  • Hangs (on a bar)
  • Flutter kicks
  • Scissors
  • Side plank
  • Bicycles