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Activities from the 8 week Crim Youth ProgramThe Crim Youth Program is a superb program for youth running that was developed for and used by the Crim Race Organization in Flint, Michigan. The Bobby Crim 10 mile race has long been one of the most famous running races in the United States. It is held each Summer in late August and the Crim Youth program is designed to cover an 8 week period in order to train youth to run youth races the same day as the Crim 10 mile race.
We are privileged that the Crim has allowed us to use parts of their program to help with JUST RUN. This section provides the "weekly activity plans" for the 8 week program. Other referenced material in these plans can be found in other parts of the JUST RUN leader section and the download forms section. There are many activities and references that can be useful to your JUST RUN program that are included here. WEEK 1 Goals: 1. To understand the importance of regular physical activity 2. Introduce Fitness Journal Attendance: Participants mark the attendance chart as they arrive. Allow time for late-comers before officially starting activities. Have early arrivers walk or jog slowly. Group Time: Notes: 1. Participant introductions (name favorite sport or activity). 2. Discuss reasons why regular exercise is necessary to prevent coronary disease, obesity and type 2 diabetes. 3. Show Week 1 Fitness Journal and explain how it should be used. Warm-up: Suggested activity: Form a single line. Participants begin walking. On signal (whistle) the last person in line jogs to the front trying to say the names of each one he passes. He then takes leader position. Process continues until everyone has a turn. Form drills or Preview video to lead drills or choose stretching exercises from stretching exercises: Appendix A. Distance running/walking: Use run/walk method Group activity/games: Choose activity from Appendix B. Refreshments/ Review lesson goals, hand out Week 1 Fitness Journal. Invite group time: everyone back and announce next session. WEEK 2 Goal: Participants will understand the importance of setting a goal and working to complete the goal. Attendance: Participants mark attendance record as they arrive. Collect Week 1 Fitness Journals. Early arrivers walk or jog slowly until official start time. Group Time: Notes: 1. Ask if anyone knows what it means to “set a goal”. 2. Give personal example of you or someone you know who worked toward a goal. 3. Athletes often set goals to help motivate them when they are training. 4. By setting a goal for the distance you would be able to run after eight weeks, you can work to achieve it, measure how you are doing and be proud when that goal is reached. 5. Many of you will be picking a goal, not knowing what your ability is or what obstacles may prevent you from succeeding. This does indicate you are failure. After eight weeks of running club, you may need to re-evaluate and change your goal or take more time and continue working toward your original goal. State: “During this club session, I want you to be thinking about the goal you wish to accomplish over the next few weeks.” Warm-up: Suggested Activity: Start group walking, on signal (whistle) group should run, on signal group walks. Repeat process. Until you have established the group ability levels, start with short run intervals (30 sec. to 1 min). Form drills or Preview video to lead form drills or choose stretching exercises stretching exercises: from Appendix A. Distance running/walking: Participants use run/walk method to set individual pace. Group activity/games: Choose activity from Appendix B. Refreshments/ Review lesson goal, recognize those who returned Week 1 Fitness group time: Journal, hand out Week 2 Fitness Journal/Training Journal. Have participants write or tell you their goal. PLEASE NOTE: It is not advisable for children 12 and under to run longer than a 5K distance. WEEK 3 Goal: Participants will understand the importance of proper hydration. Attendance: Participants mark attendance record as they arrive. Collect Week 2 Fitness Journal. Early arrivers walk or jog slowly until official start time. Group Time: Notes: All body functions need water to work properly. Water lubricates organs and joints, keeps skin soft, carries nutrients through the body, flushes toxins. It helps control appetite. Recommendation is eight-8 oz. glasses per day. During strenuous exercise, water should be consumed every hour. For peak performance, drink plenty of water before, during and after exercise. Explain how to use Week 3 Fitness Journal. Warm-up: Water drinking relay: See page 2 of this lesson for directions. Form drills Preview video to lead form drills or Choose stretching exercises or stretching exercises: from Appendix A Distance running/walking: Use run/walk method. Group activity/games: Choose activity from Appendix B. Refreshments/ Review lesson goal, recognize those who returned group time review: Week 2 Fitness Journal. Announce next session. Journal, hand out Week 3 Fitness WEEK 4 Goal: Participants will understand the importance of proper nutrition. Attendance: Participants mark attendance record as they arrive. Collect Week 3 Fitness Journals. Early arrivers walk or jog slowly until official start time. Group Time: Notes: Everyone wants to know how much they should eat to stay healthy. It depends on your age, whether you’re a girl or boy, and how active you are. Kids who are more active burn more calories, so they need more calories. But there are estimates for how much you need from each food group. Kid Athletes Don’t Diet. It’s not usually healthy for kids to go on diets to lose or gain weight. Coaches or teammates who say you have to go on a diet are probably giving you bad advice. Talk these issues over with your mom or dad and your doctor if necessary. Some sports emphasize large or small body sizes, but kids can play many sports without going to extremes to lose or gain weight. Special diets for children should occur only under a doctor’s supervision. Some strategies, such as high-protein diets or protein supplements, can cause serious problems, like kidney damage. Using steroids, an illegal drug, is another dangerous way to gain weight. Kids and adults should stay away from these. Skipping meals, eliminating certain foods, or going on fasts (not eating at all or eating very little) can also be harmful to kids. Warm-up: Step-to-nutrition walk Form drills or Preview video to lead form drills or stretching exercise: choose stretching exercises from Appendix A Distance running/walking: Use run/walk method WEEK 5 Goal: Participants will understand the importance of developing upper-body strength for “over-all” muscle tone. Attendance: Participants mark attendance record as they arrive. Collect Week 5 Fitness Journal. Early arrivers walk or jog slowly until official start time. Group Time: Notes: Weight training (strength training) has huge benefits. Many athletes make the mistake of not putting back into their body what running takes out. Just like a car needs service to keep it in working order, an athlete needs to maintain their body. Weight training can prevent injuries, increase muscle endurance, and strengthen weak joints and muscles. A good weight training program should concentrate on developing the whole body: v Legs v Arm/Chest/Back v Abdominals Explain use of Week 5 Fitness Journal Warm-up: Walk and jog slowly. Stop several times and incorporate group exercises such as sit-ups, push-ups, leg lifts, etc. Form drills or Preview video to lead form drills or choose stretching exercises from stretching exercises: Appendix A. Distance running/walking: Use run/walk method for distance running. Group activity/games: Choose activity from Appendix B Refreshments/ Review lesson goals, hand out Week 5 group time review: Fitness Journal. Announce next session. WEEK 6 Goal: Participants will understand proper breathing methods and what to do if they experience a side stitch while running. Attendance: Participants mark attendance record as they arrive. Collect Week 5 Fitness Journal. Early arrivers walk or jog slowly until official start time. Group Time: Notes: Refer to documents- Side Stitches. Warm-up: Suggested Activity: Walk and jog slowly. Have participants concentrate on proper breathing. Stop a couple of times and practice techniques used for relieving a side stitch. Form drills or Preview video to lead form drills or choose stretching exercises from stretching exercises: Appendix A. Distance running/walking: Use run/walk method for distance running. Group activity/games: Choose activity from Appendix B Refreshments/ Review lesson goals, hand out Week 6 Fitness Journal. Announce group time review: next session. WEEK 7 Goal: Participants will understand the importance of proper running form. Attendance: Participants mark attendance records as they arrive. Collect week 6 Fitness Journals. Early arrivers walk or jog slowly until official start time. Group Time: Notes: Refer to Proper Running Form document Warm-up: Walk or jog slowly. Look for those who demonstrate proper running form. Give feedback using positive reinforcement and suggestions for improvements. Stretching Exercises: Use student leaders for exercises. Distance running/walking: Use run/walk method for distance running. Group activity/games: Choose activity from Appendix B. Refreshments/ group time review: Review lesson goals, hand out Week 7 Fitness Journal. Announce next session. WEEK 8 Goal: To explain the risks and dangers of substance abuse. Attendance: Participants mark attendance record as they arrive. Collect Week 7 Fitness Journals. walk or jog slowly until official start time. ATTENTION: Following is factual information. Not to be used for open discussion during group time. Group Time: Notes: Congratulate participants for being a part of the running club for the last seven weeks. Express how proud you are that they are learning how to take better care of their bodies and have been exercising regularly. Explain that you would like to talk with them about a very important subject. Learning to eat right and exercising regularly are wonderful but if you get involved with drugs, alcohol or tobacco you can upset your mind and body. All the exercise and good food won’t cure the problems caused by using drugs. Why do kids start using drugs? Here are a few reasons…. 1. Try to be grown-up, act older 2. Satisfy curiosity 3. Rebel against authority 4. Take a risk, get a thrill 5. Fit in, belong 6. Feel good, become more relaxed Many think they can take drugs and stop whenever they want. Over time, users become addicted (they can’t stop using the drug without help from someone). The best and only way to keep from being a drug addict is to NEVER, NEVER try addictive drugs, not even once. NEVER take another person’s prescription drugs. This is not only illegal, it is very dangerous! All medicine should be taken according to the directions. All drugs affect the way the brain and body work. Nicotine: Smoked or chewed, raises blood pressure, makes a person not want to eat, increases chance of getting cancer of the lungs, tongue or throat Caffeine: Makes the heart and brain work faster. Caffeine causes you to go to the bathroom frequently. Quick loss of fluids drains minerals and nutrients before they’ve had a chance to do any good for your body. Alcohol: Destroys parts of the brain that help people move, think, talk, and feel. Harmful to children’s growing brains Illegal drugs: There is a reason they are illegal. They dramatically change the way the body and brain work. People using these drugs may see or feel things that are not real. For example, they may think they can ride a bike in front of a car and not get hurt, or jump out of a window in a high building and be able to fly. Because illegal drugs are so expensive, often users will steal or hurt others just to get more drugs. People who use illegal drugs have to spend a lot of money to continue to use them. Your parents are going to be sent a copy about what we talked about today, along with a pledge sheet for you to sign stating you will stay away from drugs. They may or may not ask you to sign it. If not, you can make a pledge to yourself right now that you will never try drugs offered to you. If you have already tried drugs, pledge that you will talk to a trusted adult and ask for help. Warm-up: Walk and jog slowly Form drills or stretching exercises: Preview video to lead drills or choose stretching exercises from Appendix A. Distance running/walking: Use run/walk method for distance running. Group activity/game: Choose activity from Appendix A. Refreshments/ group time review- Review lesson goals, hand out Week 8 Parent Letter |