Fundamental Movement Curriculum PDF

BOKS Fundamental Movements Curriculum
Fundamental Movements
Curriculum
2015-2016
Active Kids = Active Minds
Copyright 2015 BOKSTM Build Our Kids Success. All Rights Reserved.
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What people are saying about our new curriculum

American Council on Exercise couldnt be more excited to support the BOKS program and their
extensive, well-written new Fundamental Movement Curriculum. This curriculum is comprehensive yet
easy-to-understand and will be accessible for a diverse audience. It addresses essential movement skills
such as running, jumping, kicking, catching and throwing that help set the stage for youngsters to be
physically active for life. Given the nationwide epidemics of physical inactivity and obesity, simple and
easy-to-implement strategies such as those presented in this curriculum offer enormous potential and
value from a population health perspective.
-Cedric Bryant, Ph.D., FACSM, Chief Science Officer, American Council on Exercise
This is the most amazing youth fitness curriculum I have ever been privileged to review. The BOKS
program is outstanding in its breadth of activities/exercises and in its depth of information regarding
health, fitness, nutrition, and lifestyle. The curriculum is presented in a logical, interesting, educational,
and motivational manner that makes it easy to implement and compelling to complete. I am particularly
pleased with the dual emphasis on physical fitness (purposeful exercises) and physical abilities
(motor/sports skills). Finally, this exceptionally well-designed curriculum is both clear and comprehensive,
making it ideal for both the BOKS instructors and the youth program participants.
-Wayne Wescott , Author of 27 books on exercise/fitness, Professor of Exercise Science, Quincy College
Contact Information:
www.bokskids.org
1895 JW Foster Blvd
Canton, MA 02021
info@bokskids.org
BOKS is an initiative of Reebok and the Reebok Foundation.
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Contents
Lesson Plans..................................................................................................................................................7
BOKS Kid of the Week......................................................................................................................8
Skill of the Week Calendar...............................................................................................................9
Week 1, Day 1................................................................................................................................10
Week 1, Day 2................................................................................................................................14
Week 2, Day 1................................................................................................................................18
Week 2, Day 2................................................................................................................................22
Week 3, Day 1................................................................................................................................26
Week 3, Day 2................................................................................................................................30
Week 4, Day 1................................................................................................................................34
Week 4, Day 2................................................................................................................................38
Week 5, Day 1................................................................................................................................42
Week 5, Day 2................................................................................................................................46
Week 6, Day 1................................................................................................................................50
Week 6, Day 2................................................................................................................................54
Week 7, Day 1................................................................................................................................58
Week 7, Day 2................................................................................................................................62
Week 8, Day 1................................................................................................................................66
Week 8, Day 2................................................................................................................................70
Week 9, Day 1................................................................................................................................74
Week 9, Day 2................................................................................................................................78
Week 10, Day 1..............................................................................................................................82
Week 10, Day 2..............................................................................................................................86
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Week 11, Day 1..............................................................................................................................90
Week 11, Day 2..............................................................................................................................95
Week 12, Day 1..............................................................................................................................99
Week 12, Day 2............................................................................................................................104
BOKS Bits...................................................................................................................................................109
Week 1..................................................................................................................................111-112
Week 2................................................................................................................................. 113-114
Week 3................................................................................................................................. 115-116
Week 4................................................................................................................................. 117-118
Week 5................................................................................................................................. 119-120
Week 6................................................................................................................................. 121-122
Week 7................................................................................................................................. 123-124
Week 8................................................................................................................................. 125-126
Week 9................................................................................................................................. 127-128
Week 10............................................................................................................................... 129-130
Week 11............................................................................................................................... 131-132
Week 12................................................................................................................................133-134
BOKS Blurbs.......................................................................................................................................135-136
Games and Activities.........................................................................................................................137-160
Locomotor Movements.....................................................................................................................161-162
Locomotors Warm-ups.............................................................................................................................163
Skills of the Week..............................................................................................................................164-166
Cool-down..167-168
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BOKS
Background:
BOKS (Build Our Kids Success), an initiative of the Reebok Foundation, is a free before-school physicalactivity program aimed to get children moving in the morning and their brains ready for a day of learning.
In 2009, Kathleen Tullie, Co-founder and Executive Director of BOKS, read Spark, by Dr. John Ratey,
which states that exercise is the single most powerful tool that we have to optimize the function of our
brains. Spark, which clearly defines why kids should be active before school, inspired Kathleen to create
a program at her childrens elementary school. With school approval and a group of passionate moms,
BOKS was launched. Now in over 1,200 schools, BOKS continues to provide a completely free, yet
robust curriculum while empowering the community to help the youth of this generation embrace healthy
habits that will last a lifetime.
BOKS Mission:
To promote the profound impact of physical activity on a childs mind, body, and community
BOKS Vision:
A world in which kids are active in every school, every day; physical activity is recognized as the key to
kids success; and individuals are empowered to make positive changes in their communities
BOKS Goals:
Begin the morning with active play to jump-start kids brains and prepare them for a day of
productive learning.
Increase opportunities for children to be physically active and gain nutritional knowledge, in turn
creating healthy, life-long habits.
Empower communities to collaborate and make a positive difference in children's lives.
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Fundamental Movements
Physical literacy is the learning and development of fundamental movement skills that give kids the tools
and confidence they need to participate in physical activity and sports. Like learning language, math, and
science, basic building blocks are essential before moving on to more advanced learning. Teaching kids
how to run, jump, throw, and kick will empower them to further their development in other sport-specific
skills and physical activity. BOKS reaches across the lines of physical activity to connect play with sport.
A before-school physical-activity program aimed to get children moving in the morning and their brains
ready for a day of learning, BOKS lays the foundation of these fundamental movements to be active and
confident, and to pursue sports. Our program does this by emphasizing movement through play. While
your children are running around at BOKS learning these essential movements, they are also becoming
more social and self-assured individuals. Emphasizing movement through play becomes the connection
to get kids ready for the future.
Research shows youth who enter sport programs lack basic movement skills and its time for us to help.
Movement is crucial for children to do well in school, in the community, and socially. BOKS helps develop
the physical, mental, and social abilities of the individual.
BOKS empowers communities to help the youth of this generation embrace healthy habits that will last a
lifetime.
Our Curriculum:
Our new 12-week curriculum has lesson plans that will get kids moving twice a week for 45 minutes, with
fun activities and games that focus on developing a Skill of the Week, learning fitness principles, and
understanding nutrition information. The Skill of the Week introduces skills like running, jumping, kicking,
throwing, and striking, while BOKS Blurbs emphasizes fitness principles such as endurance, agility, body
control, hand-eye coordination, and more. The curriculum focuses on the complete well-being of the child,
offering nutrition facts and information with our BOKS Bits, this gives kids the knowledge to make better
food choices and learn how healthy habits affect their bodies. Topics include fruits and vegetables,
macronutrients, vitamins, sleep, and more.
The curriculum gives children the opportunity to practice the skills that they learn in a safe, fun
environment through play that will build confidence and develop lifelong healthy habits.
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Lesson Plans
BOKS Fundamental Movement lesson plans are designed so that all participants are continuously moving
as well as working on the necessary fundamental skills needed for sports. Skills are introduced in the first
class of each week and are practiced through fun games and activities. The second lesson plan in each
week is broken down into stations by grade or ability, allowing more focus on proper movement through
games, relays, and more. This station format also allows kids to explore activities through free play, which
is a great opportunity to introduce different sports. Try to keep kids in constant motion, starting from the
warm-up until the end-of-class game, whenever possible.
BOKS lesson plans have the following components:
Drop-off/Set-up
Participants are greeted by a BOKS trainer, who takes attendance and may distribute a colored wrist
band, washable marker, or sticker to divide the class into teams. Kids can enjoy free play with friends and
socialize before class starts, which can be a great opportunity for them to explore different sports. Other
trainers are working to set up the space for class.
Meeting
Set the standard for how BOKS will run for the session. Review the appropriate BOKS behavior and
safety and announce the BOKS Kid of the Week. Briefly introduce the Skill of the Week and why it is
important. Review the BOKS Blurbs and finish with the BOKS Rocks! Cheer!
Warm-up
The kids will do an active warm-up at with a moderate level of exertion. It is very important that the kids
get a good warm-up since we want them to be ready for the skills they will be working on in the lesson
plans.
Running and/or Running-related Actvity

We strongly encourage the kids to run during every class. We encourage you to run outside even in the
winter, weather permitting.
Skill of the Week

Every week, all BOKS participants practice a Skill of the Week. The first day, they are introduced to the
skill and shown the proper form. On the second day, kids will have time to work on their skills in a station
format.
Game
This can be a team or individual game. Trainers and volunteers should promote sportsmanship and
encourage the kids to try their hardest and have fun.
Cool-down, BOKS Bit, Wrap-up/Transitions

A trainer leads the kids in a cool-down stretch with some deep breaths. The Lead Trainer delivers an
interactive discussion about the nutrition tip of the week. Kids collect their belongings and transition to
class or school breakfast, as applicable. We suggest dismissing kids by grade: youngest first, oldest last.
The Lead Trainer will be responsible for following and/or creating the daily lesson plans for his or her
school, using the lesson plans and the Skill of the Week calendar. This freedom allows the Lead Trainer
to decide what games and movements work best with his or her class. The program may look very
different at each school based upon physical layout, the breakdown of kids grades, the ratio of boys to
girls, and the number of volunteers helping with the program. We want to make sure the kids are having
FUN and PLAYING while getting physically active. If your lesson plan is not working for any reason,
consider modifying the plan by starting the game earlier in class or incorporating an extra game at the
end of class.
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BOKS Kid of the Week

A BOKS Kid of the Week has shown positive qualities during the week. This is a child who is Friendly,
puts in a good Effort, has a good Attitude, and is a Team-player. In other words, the childs FEET have
performed a FEAT. The BOKS Kid of the Week can be announced in class. The child will have the
opportunity to demonstrate movements, lead his or her team for the day, or be given additional leadership
responsibilities. Some programs that have difficulty deciding on the BOKS Kid of the Week therefore
choose a BOKS Kid of the Day. Try to ensure that each child receives the award once each session. You
can find our BOKS Kid of the Week certificate on our Trainer HUB.
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Skill of the Week Calendar

Teaching kids the fundamental movement skills that give them the tools and confidence
needed to participate in physical activity and sports
Week
Skill
Fitness
Principles
Sports that Use Them
BOKS Blurbs
#1
Running
Cardio, Stamina,
Speed
Track, soccer, Tennis
Cardiovascular Endurance
#2
Jumping
Body Control, Agility,

Power
Soccer, Volleyball,
basketball
Body Control
#3
Kicking
Strength, Balance,
Coordination
Soccer, Football, Rugby
Balance
#4
Catching Big
Objects
Coordination, HandEye Coordination
Ultimate Frisbee, Football,

Basketball
Coordination
#5
Catching Little
Objects
Coordination, HandEye Coordination
Baseball, Lacrosse
Hand-Eye Coordination
#6
Rolling
Bowling, Soccer
Agility
#7
Underhand Throw
Horseshoe, Softball, Rugby
Muscle Endurance
#8
Overhand Throw
Baseball, Football, Softball
Strength
#9
Striking With
Hands
Volleyball, Handball
Speed
#10
Striking With
Implements
Tennis, Golf, Hockey
Flexibility
#11
Mini Olympics
FUN!
FUN!
FUN!
#12
Mini Olympics
FUN!
FUN!
FUN!
Coordination, HandEye Coordination,

Balance
Coordination, HandEye Coordination,
Balance, Flexibility
Hand-Eye
Coordination,
Strength, Flexibility
Hand-Eye
Coordination,
Balance, Speed
Hand-Eye
Coordination,
Balance, Strength
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Running
Week 1, Day 1 Lesson Plan
Drop off/setup (5 minutes)
Arrive, check in, and receive color designation

Put backpacks in designated grade area
Free play (with trainers and volunteers)
Trainers set up for class
Meeting (5 minutes)
Review appropriate BOKS behavior and safety

Remind kids about the BOKS Kid of the Week
Briefly state what the Skill of the Week is
Review Class Agenda
BOKS Blurbs: Cardiovascular Endurance
BOKS Rocks! Cheer!
Warm-up (5 minutes)
Materials Needed
Cones
Hula hoops
Bean bags
Cones
Skill of the Week
Look where you are going

Run on the balls of your
feet
Keep arms bent
Locomotor Lines (choose 35 movements to start)
Running-related Activity (10 minutes)

400M Walk/Jog. Walk and jog the 400-meter route that will be used so kids can familiarize themselves
with it. Have older kids partner up with the younger kids.
Skill of the Week (10 minutes)

Skill of the Week: Running! Why? Running keeps your heart healthy and helps you develop
cardiovascular endurance, which is utilized in many sports. Explain the activity and then demonstrate
proper technique. Have kids be demonstrators to offer leadership opportunities!
Activity: Jumping Jack Relays
Game (5 minutes)
Capture the Flag
Cool-down/Nutrition Talk (5 minutes)

Full-body Stretch and deep breaths
BOKS Bits (nutrition discussion)
Have the kids line up and take a deep breath, and then dismiss by groups to go to class or breakfast.
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What you need to know

Skill of the Week: Running
Details: Stand up tall and look in the direction that you are going. Keep your arms bent and swinging back
and forth. Run on the balls of your feet.
Key Points of Performance:
Run on the balls of your feet
Keep arms bent
BOKS Blurb: Cardiovascular Endurance

Details: Exercising makes your heart stronger. The heart pumps oxygen and blood to where it is needed
in the body, which will allow you to exercise longer and not get tired out.
To the kids: Sometimes when you run you get very out of breath, but if you keep practicing you wont get
so tired and it will seem easier. Youre making your heart stronger. The heart pumps oxygen and blood to
where its needed when youre exercising.
Warm Up:
Locomotor Lines Organize the kids in an even number of lines. The trainer is quickly calling out
the locomotor movements in the middle. Once the first group of kids get past the trainer, they
continue that movement to the end line, where they stretch until the rest of the group gets there and
the trainer begins to call out new movements. (Allow no wait time.) Refer to the locomotor movement
section for different moves.
Running: Run 400 meters

Format:
Materials:
Set-up:
Object:
Running
None
Use the track or your running space (inside or outside)
To improve endurance
Details:
1. This can be performed either outside or inside, and be timed or not timed.
2. Kids can also do repeats, particularly of the shorter distances. Have them run a 100, rest for one
minute, run again, and repeat. Have them run a 200, rest for 90 seconds or two minutes, run again,
and repeat.
3. This type of drill should be performed at as high of an exertion level as possible.
Skill of the Week: Jumping Jack Relay

Format:
Materials:
Set-up:
Skill:
Object:
Individual activity
Cones, hula hoops
812 cones, lined up on opposite sides of the gym or field, and cones or hula hoops to
split the space in half
Running
To work on running
Details:
1. Form lines behind all the cones based on color groups.
2. There should be an equal number of kids from the color group lined up on opposite sides.
3. Everyone starts with three jumping jacks.
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4. The first person from each line sprints to the middle of the space (have cones or hula hoops to show
where they need to stop) and high fives with both hands the kid from the line across from them, and
then runs back to his or her line.
5. When they are back in line, all the kids in line do three jumping jacks.
6. The next kid in line goes.
7. Have the kids go twice and then sit down so that it is easier to know when their line is done.
Game: Capture the Flag

Format:
Materials:
Set-up:
Skill:
Object:
Divide the class into 2 teams

Cones, bean bags, pinnies
Set up a jail zone on each side of the play area. Create the center boundary line that
divides the two teams/sides. Put an equal number of bean bags (flags) on the far end of
each teams space. Put one team in pinnies.
Running
To be the first team to capture the flags and get them back to your teams side without
being tagged and sent to jail
Details:
1. The whistle blows and kids start running to steal opponents flags.
2. Kids can get tagged once they cross the boundary to the other teams area.
3. If tagged, they go to opponents jail.
4. To get out of jail, another teammate must tag the capture kid and free him or her without getting
caught. When leaving jail, he or she get a free walk back to his or her teams side, but the kid who did
the releasing does not.
5. Kids can make a chain in jail by linking arms, and then only one kid needs to get tagged for them to
all get released.
6. If a kid gets a flag, but then gets tagged, he or she needs to return the flag to its original spot and
go to jail.
7. The first team to capture all the flags without getting sent to jail wins!
Cool down:
Deep Breaths
Take a deep breath in and slowly blow it out to the count of 10. Repeat this a few times. You can do this
at the end of the game and as the kids line up to transition from class.
Full-body Stretch
Lie down on your back. Stretch the arms and fingertips overhead as high as possible, while stretching the
legs as long as possible and pointing the toes.
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BOKS Bits
Week 1, Day 1 Games
Todays Topic: Alphabet Food Game
Objective
To introduce BOKS Bits through fun games
Discussion Questions
1. Lets play a game Try to think of a food that starts with the letter A.
2. We will go around the room so that everyone who wants a turn can take one.
3. Lets take turns by grades; kindergarten will start with A, first grade with B, and so on.
4. If we cant think of a food that starts with A, another grade can help out too.
5. We will keep going until we get through the whole alphabet.
6. Next time you go to the market, you can look for some of the foods we talked about and try something
new!
Suggestions
A Apples, B Blueberries, C Carrots, D Dill pickles, E Eggplant, F Frankfurter, G
Grapes, H Hamburger, I Ice cream, J Jalapeo peppers or Jam, K Kiwi, L Lettuce, M
Macaroni, N Noodles, O Olives , P Potatoes, Q Quinoa (grain) or Quail, R Radish, S
Spaghetti, T Tomatoes, U Ugli fruit, V Vegetables, W Watermelon, X Chex cereal, Y
Yogurt, Z Zucchini
Note to Trainer: BOKS Bits should be delivered by the same trainer at either the beginning or the end of
each class. The primary purpose of presenting the BOKS Bit is to increase the kids knowledge and,
ideally, positively impact their behavior. The BOKS Bits will be reinforced in upcoming weeks. Delivering
the BOKS Bits in an accurate and appropriate (consistent and confident) manner ensures consistent
messaging throughout schools.
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Running
Drop-off/Set-up (5 minutes)

Meeting (5 minutes)

Review Class Agenda
BOKS Blurbs: Cardiovascular Endurance
BOKS Rocks! Cheer!
Warm-up (5 minutes)
Materials
Needed
Materials Needed
Cones
Agility ladder
Hula hoops
Yarn balls or bean bags
Skill of
the Week
Running

Run on the balls of your
feet
Keep arms bent
Locomotor Lines (use 35 movements)
Running-related Activity, Skill of the Week, Game (25 minutes)

Skill of the Week: Running! Why? Running keeps your heart healthy and helps you develop
cardiovascular endurance, which is utilized in many sports. Explain the activity and then demonstrate
proper technique. Have kids be demonstrators to offer leadership opportunities!
Stations: Group kids by grade, changing stations every 57 minutes
Speed Obstacle Course
BOKS Circle Relay
Triangle Tag
Hula Hoops and Jump Roping (free-play area)

Swan Dive and deep breaths
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Skill of the Week: Running
Keep arms bent
BOKS Blurb: Cardiovascular Endurance

Warm Up:
the locomotor movements in the middle. Once the first group of kids gets past the trainer, they
Running/Skill of the Week/Game: Stations

Format:
Materials:
Setup:
Individual activity
Cones, agility ladders, and hula hoops
Make 24 mini obstacle courses for kids to run through. Having a few smaller courses
will keep kids moving better than 1 big course.
Skill:
Object:
Running
To work on running
Obstacle course set-up:

Place agility ladders on the floor/ground and have kids run and get both feet in (one at a time)
before moving on to next square.
4 hula hoops (2 side by side) for kids to do high knees while running
4 cones so kids can zig zag through them
1 cone at the end of each obstacle course
Details:
1. Have the kids form lines behind all the cones based on color groups.
2. The first kid runs through the obstacle course, touches the cone, and runs back to the line.
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3. When the first kid gets through the agility ladder, the next kid in line should go to keep the first kid
moving.
4. Have the kids do movements while waiting in line (jumping jacks, dancing, lunges, squats, jog in
place).
BOKS Circle Relay

Format:
Materials:
Set-up:
Skill:
Object:
Group activity
24 yarn balls or bean bags
Divide the class into groups of 1015 kids
Throwing
To work as a team and get the ball around the circle before the other team
Details:
1. Have each group of 1015 kids form a big circle.
2. Pick a kid in each circle to be the starter and hand him or her a ball.
3. When the whistle blows, he or she runs around the circle holding the ball until he or she gets back to
the original spot and quickly throws the ball to anyone in the circle. Make sure everyone gets a turn.
4. The next person repeats until each kid has done this and the ball ends up back at the starter.
5. Make it a competition among all of the circles and play it a few times. The kids can cheer on their
team and have fun.
Triangle Tag
Format:
Materials:
Set-up:
Skill:
Object:
Group activity
None
Have the kids form groups of 4
Running
To work as a team and protect one teammate from the chaser
Details:
1. The kids form groups of three and hold hands.
2. The fourth person in each group will be on the outside of the circle as the chaser.
3. Designate one person in the circle as the person the chaser will try to tag.
4. On the trainers cue, the chaser will try to tag the designated person in the group.
5. The group holding hands will work together to protect the designated person.
6. Once the chaser tags the designated person, the kids switch roles among the group of four.
Suggestion: Have a hula hoop or poly spot for each group as a marker, so kids stay in their area.
Hula hoops and Jump rope
Cool Down
Swan Dive
Start with the mountain post. Spread your out arms wide and exhale, bending at the waist toward the
floor. Repeat as desired.
Deep Breaths
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BOKS Bits
Week 1, Day 2 Games
Todays Topic: What is the most popular fruit?
Objective
To introduce fruits by playing the alphabet game
1. I am going to describe different fruits. Stand up if you like the fruit!
Apple (crunchy, eat it in the fall, red)
Banana (monkeys eat them, yellow)
Blueberries (little, blue)
Cantaloupe (orange, lots of little seeds)
Grapes (different colors like green or purple, round)
Mango (orange/yellow, big pit, rhymes with tango)
Peach (fuzzy outside, juicy)
Strawberry (stem on top, really sweet, red)
Watermelon (eat it in the summer, black seeds, really drippy)
2. Raise your hand if you have never tried one of these fruits.
3. Challenge the kids to try at least one new fruit listed and report back to class.
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Jumping
Body Control

Materials Needed
Cones
Pinnies
Meeting (5 minutes)

Review Class Agenda
BOKS Blurbs: Body Control
BOKS Rocks! Cheer!
Skill of the Week
Bend your knees and hips

Swing your arms
Push off with your feet
Warm-up (5 minutes)
Locomotor Lines (choose 35 movements to start)

400M Jog. Jog the 400-meter route that will be used so kids can familiarize themselves with it. Have
older kids partner up with the younger kids.

Skill of the week: Jumping! Why? This fundamental movement can be utilized in sports such as soccer,
basketball, and volleyball. Explain the activity and then demonstrate the proper technique.
Activity: Just Jumping #1, #2, and #3
Game (5 minutes)
Rock, Paper, Scissors Tag

Mountain Pose and deep breaths
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Skill of the Week: Jumping
Details: Start by standing up tall, bend your knees and hips. Bend and swing your arms for momentum.
Push off and up with your feet so your jumping straight up.
Bend knees and hips
Swing your arms
BOKS Blurb: Body Control

Details: Being in control of your body at all times during movement
To the kids: What happens if youre jumping or running so fast that you fall over or run into someone? Is
that using good body control? No, this is not good body control. When you have good body control, you
can jump or run or do any movement without falling or bumping into people because you are in control of
what your body is doing.
Warm Up:

Format:
Materials:
Set-up:
Object:
Running
None
Details:
minute, run again, and repeat. Have them run a 200, rest for 90 seconds or two minutes, run
again, and repeat.
Skill of the Week: Just Jumping #1 (squat jumps)

Format:
Material:
Set-up:
Skill:
Object:
Individual activity
2 cones per team
Place cones at each end of the gym.
Jumping
Work on squat jumps
Details:
1. The first kid does three squat jumps, runs to end cone and does three squat jumps, and then sprints
back to the start. The next kid begins.
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Just Jumping #2 (tuck jumps)
Format:
Material:
Set-up:
Skill:
Object:
Individual activity
2 cones per team
Jumping
Work on tuck jumps
Details:
1. The first kid does three tuck jumps, runs to end cone and does three tuck jumps, and then sprints
Just Jumping #3 (broad jumps)

Format:
Material:
Set-up:
Skill:
Object:
Individual Activity
2 cones per team
Jumping
Work on broad jumps
Details:
1. The first kid does broad jumps down to then end cone, and then sprints back to the start. The next kid
begins.
Game: Rock, Paper, Scissors Tag

Format:
Materials:
Set-up:
Group activity
6 plastic grocery bags or pinnies, 4 cones
Section off the play space in the gym or on the field with the 4 cones. Pick 6 kids to be
taggers and give them each a plastic bag or pinnie to stick into the side of their
pants/shorts.
Skill:
Object:
Jumping
Get moving and try not to get tagged
Details:
1. Teach all of the kids the following movements:
Jump up and down then stand spread eagle for PAPER
Cross legs and arms for SCISSORS
Squat down for ROCK
2. Designate six taggers and gives them each a plastic grocery bag.
3. On the trainers go, the taggers start chasing the kids.
4. If a kid is tagged, he or she and the tagger play rock, paper, scissors using the movements above.
5. The winner continues to run around and the non-winner takes the plastic grocery bag, puts it into the
side of his or her pants/shorts, and becomes a tagger.
6. Play for three minutes and see if anyone wants to be a tagger who has not been one yet. Switch up
taggers and play again.
Cool down:
Mountain Pose
Stand up tall with arms resting at the sides. Take a deep breath in and raise the arms overhead. Stretch
up toward the sky. Exhale and return arms to original position.
Deep Breaths
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BOKS Bits
Week 2, Day 1 Games
Todays Topic: What is the most popular vegetable?
Objective
To introduce vegetables through the alphabet game
1. I am going to describe different vegetables. Stand up if you like the vegetable!
Broccoli (looks like a flower, green)
Carrots (crunchy, orange)
Celery (stringy, crunchy, green)
Cucumber (you peel it, turns into pickles, green)
Peas (small, round, green)
Pepper (comes in many different colors, crunchy, green stem on top)
Lettuce (use it for salad and sandwiches, green)
Tomatoes (some people think it is a fruit, seeds, red)
2. Raise your hand if you have never tried one of these vegetables.
3. Challenge the kids to try at least one new vegetable listed and report back to class.
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Jumping
Body Control

Materials Needed
Meeting (5 minutes)

Review Class Agenda
BOKS Blurbs: Body Control
BOKS Rocks! Cheer!
Hula hoops
Jump ropes
Cones
Skill of the Week
Bend your knees and hips

Swing your arms
Warm-up (5 minutes)
Locomotor Lines (use 35 movements)
Running-related Activity, Skill of the Week, and Game (25 minutes)

Skill of the week: Jumping! Why? This fundamental movement can be utilized in sports such as soccer,
basketball, and volleyball. Explain the activity and then demonstrate the proper technique.
Squat Jumps work on landing softest (who has the softest landing)
Tuck Jumps work on height (who has the highest jump)
Broad Jumps work on distance (who can jump the farthest)
Hula Hoops and Jump Roping (free play area)

Head Rolls and deep breaths
22

Skill of the Week: Jumping
Details: Start by standing up tall, bend your knees and hips. Bend and swing your arms for momentum.
Push off and up with your feet so your jumping straight up.
Bend knees and hips
Swing your arms
BOKS Blurb: Body Control

Warm Up:

Format:
Materials:
Set-up:
Object:
Running
None
Details:
minute, run again, and repeat. Have them run a 200, rest for 90 seconds or two minutes, run
again, and repeat.

Squat jumps
Format:
Material:
Set-up:
Skill:
Object:
Individual activity
2 cones per team
Jumping
Work on squat jumps
Details:
23

1. The first kid does three squat jumps, runs to end cone and does three squat jumps, and then
sprints back to the start. The next kid begins.
Tuck jumps
Format:
Material:
Set-up:
Skill:
Object:
Individual activity
2 cones per team
Jumping
Work on tuck jumps
Details:
Broad jumps
Format:
Material:
Set-up:
Skill:
Object:
Individual Activity
2 cones per team
Jumping
Work on broad jumps
Details:
1. The first kid does broad jumps down to then end cone, and then sprints back to the start. The
next kid begins.
Hula hoops and jump rope
Cool down:
Head Rolls
Slowly rotate the head in a big circle clockwise, then reverse to counterclockwise. Repeat as desired.
Deep Breaths
24
BOKS Bits
Week 2, Day 2 Games
Todays Topic: Fruits
Objective
To discuss the importance of fruit in a balanced diet
1. Remember last week, when we played that fruit game where you stood up if you liked the fruit I called
out? Have you tried a new fruit from the list?
2. It is recommended that we eat at least two or three pieces of fruit a day to help keep our bodies
healthy.
3. When can you eat fruit? Anytime: breakfast, lunch, dinner, snack, or dessert!
4. Some examples of fruits include (ask kids to raise hands to name a fruit). Apples, bananas, oranges,
watermelon, grapes, mangos, strawberries, and pineapple.
5. Try to wash your fruit before you eat it to get off the dirt and germs.
6. What kind of fruit doesnt need to be washed? Frozen! It is just as good, too.
Homework Assignment
Try to eat fruit more frequently over the next few days and remember to wash what you eat. At the end
of the week, we will share what and how much you have eaten. Maybe try a new fruit!
25
Kicking
Balance
Materials Needed

Cones
Balls
Hula hoops
Meeting (5 minutes)

Review Class Agenda
BOKS Blurbs: Balance
BOKS Rocks! Cheer!
Warm-up (5 minutes)
Locomotor Lines (pick 35 movements)
Skill of the Week
Non-kicking foot next to the

ball
Kicking foot kicks the
middle of the ball with the
inside of the foot
Follow through

Go, Back, Kick It!

Skill of the Week: Kicking! Why? This fundamental movement can be utilized in sports such as soccer,
rugby, and football. Explain the activity and then demonstrate the proper technique.
Activity: Ribbit Ribbit Relay
Game (5 minutes)
Crab Soccer

Cat/Cow Pose and deep breaths
26

Skill of the Week: Kicking
Kicking
Details: Place your non-kicking foot or planting foot next to the ball. Use the inside of your kicking foot to
contact the middle of the ball. Follow through so your kicking foot goes to your target.
Non-kicking foot next to the ball
Kicking foot kicks the middle of the ball with the inside of the foot
Follow through
BOKS Blurb: Balance

Details: The ability to stop and move without falling, stumbling, or false stepping
To the kids: Am I standing up? Yes, because I have good balance. How about now, when Im on one leg
(stumble so show the difference)? No, now I dont have good balance because I cant stand upright
without falling over. Well how about now (go up on one foot and dont stumble)? Now I have good
balance. If you didnt have good balance, you wouldnt be able to kick without falling over.
Warm Up:
Running: Go, Back, Kick It!

Format:
Materials:
Set-up:
Object:
Individual activity
Cones
Create teams based on colored groupings and place cones at each end of the gym
To practice the Skill of the Week
Details:
1. The first kid in each line goes first.
2. The trainer yells GO! The kids run as fast as they can toward the end of the gym.
3. The trainer can either yell BACK or KICK IT!
4. If the trainer yells BACK, the kids start running backward as fast as they can.
5. If the trainer yells KICK IT! the kids kick their right foot up and touch their left hand, jump back up,
and start running again as fast as they can toward the end of the gym.
6. The trainer can alternate calling GO, BACK, or KICK IT as many times as they want until the kids
reach the end of the gym.
7. Cycle through the lines, making sure all kids have a few turns to GO.
8. Note: When the kids are running, it is an all-out effort. They should not be slowly jogging and trying to
predict what the trainer will say next.
9. Suggestion: Rotate the kids through at least twice so they can alternate legs for kicking.
Skill of the Week: Ribbit Ribbit Relay

Format:
Individual activity
27

Materials:
Set-up:
Skill:
Object:
Cones, hula hoops

Kicking
To get moving!
Details:
3. Kids do two frog jumps and say ribbit ribbit and then kick the imaginary lily pad out of their way.
4. They then run to the middle of the space, tap their hand on a cone or hula hoop, and run back to their
line.
Game: Crab Walk Soccer

Format:
Materials:
Set-up:
Group activity
3-4 balls, cones
Kids line up in teams on opposite sides of the gym. Divide the balls equally between
teams and set up two cones far apart as the goals.
Skill:
Object:
Kicking
To get all the balls out of their side of the gym and into the goal at the other side
Details:
1. All kids assume a crab-walk position.
2. The kids need to kick the balls across the gym and into the goal.
3. When all balls are out of play, see which team has the most goals.
Cool down:
Cat/Cow Pose
Get onto your hands and knees. Arch the back and lift the head, like a cow. Then reverse by curling back
in the opposite direction like a Halloween cat.
Deep Breaths
28
BOKS Bits
Week 3, Day 1 Games
Todays Topic: Veggies
Objective
To discuss the importance of vegetables in a balanced diet
1. Remember last week, when we played that vegetables game where you stood up if you liked the
vegetable I called out? Have you tried a new vegetable from the list?
2. It is recommended that we eat at least five servings of vegetables a day to help keep our bodies
healthy.
3. Examples of vegetables are (ask kids to give you some examples). Lettuce, peppers, tomatoes,
carrots, peas, broccoli, celery, and cucumber.
4. Try to wash your vegetables before you eat them to get the dirt and the germs off.
5. What kind of vegetable doesnt need to be washed? Frozen! They are just as good, too.
6. What about canned vegetables? You should try to rinse them.
7. Can anyone think of a vegetable that is actually a grain (like wheat)? Potatoes and corn.
Homework Assignment
Eat vegetables as often as you can over the next few days and remember to wash them first. Come to
the next class and share what and how much you have eaten. Maybe try some new vegetables!
29
Kicking
Balance
Materials Needed

Balls
Hula hoops
Jump ropes
Meeting (5 minutes)

Review Class Agenda
BOKS Blurbs: Balance
BOKS Rocks! Cheer!
Warm-up (5 minutes)
Locomotor Lines (pick 35 movements)
Skill of the Week
Non-kicking foot next to the

ball
Kicking foot kicks the
middle of the ball with the
inside of the foot
Follow through
Running, Skill of the Week, and Game (25 minutes)

Skill of the Week: Kicking! Why? This fundamental movement can be utilized in sports such as soccer,
rugby, and football. Explain the activity and then demonstrate the proper technique.
Have a Ball with Red Light Green Light

Partner Passing
BOKS Kick Bowling
Hula Hoops and Jump Roping (free play area)

Tree Pose and deep breaths
30

Skill of the Week: Kicking
Kicking
Follow through
BOKS Blurb: Balance

Warm Up:

Have a Ball with Red Light, Green Light
Format:
Materials:
Set-up:
Skill:
Object:
Individual activity
None
Kids spread out across one side of the gym or field, each having a ball. Make groups if
there are not enough balls. There is a finish line at the opposite side of the field.
Kicking
To get to the finish line and get moving!
Details:
1. Have a trainer or BOKS Kid of the Week be the stop light and lead the game.
2. The stop light faces away from the group when he or she says green light, but turns and faces the
group when he or she says red light.
3. The stop light cues the participants to start moving by saying green light. The participants should
walk fast or jog while kicking their ball, but not run. The participants will stop moving and stop their
ball by putting the bottom of their foot on top of the ball to trap it when they hear red light, and the
stop light turns around to make sure everyone is standing still and not still moving.
4. If a kid is caught moving after the stop light has said red light, he or she is sent back to the starting
line.
5. Play until someone reaches the stop light and tags him or her. That person becomes the new stop
light.
6. All of the kids go back to the starting line and play again.
31
Partner Passing (Kicking)

Format:
Materials:
Set-up:
Skill:
Object:
Partner activity
1 ball for each pair of kids
The kids line up in a straight line facing their partners, who are roughly 10 feet away
Kicking
To pass with accuracy
Details:
1. The kids on one side start with the ball.
2. The kids work on kicking the ball to their partners with the inside of the foot while trying to be
accurate.
3. The partner retrieves the ball and kicks it back.
4. Repeat.
Suggestion: Kids who are not able to kick 10 feet with accuracy can move in. Also, give them challenges
like kicking accurately to each other five or 10 times based off of their skill level.
BOKS Kick Bowling

Format:
Materials:
Set-up:
Skill:
Object:
Individual activity
Cones and balls
812 cones lined up in a straight line where the kids will line up and one cone on the
opposite side per each line, 1015 feet away depending on skill level
Kicking
To kick the cone with accuracy
Details:
1. Form lines behind all the cones based on color groups, roughly four to six kids per line.
2. Have one ball per line.
3. The kids in line are called BOKS Bowlers.
4. The first kid in line runs to the cone that is 10 feet away and is now called the Pin PickerUPPER.
5. The second kid in line kicks the ball, trying to knock down the cone.
6. The Pin PickerUPPER picks the cone back up if it is knocked over, retrieves the ball, brings it back
to the line, and puts in on the ground for the next BOKS Bowler to kick. He or she then goes to the
end of the line to wait for his or her turn to be a BOKS Bowler.
7. The kid that kicks the ball runs to the cone and becomes the Pin PickerUPPER.
8. Repeat for as long as needed.
Suggestion: Give the kids challenges like trying to hit five or 10 in a row based on skill level, or move the
cone further back. When the group meets the challenge, they yell BOKS ROCKS.
Cool down:
Tree Pose
Stand up straight. Take the right foot and place it on the upper, inner thigh of the left leg and balance.
Place the hands in a prayer position or lift overhead like tree branches. Hold for a few seconds and then
repeat with the opposite foot.
Deep Breaths
32
BOKS Bits
Week 3, Day 2 Games
Todays Topic: Rainbow Fruits
Objective
To discuss what fruits and veggies make you strong
1. Raise your hand if you tried a new fruit this week. Raise your hand if you tried a new vegetable this
week. What did you try?
2. In order to get a variety of vitamins and minerals from your food, think about choosing lots of different
colored foods.
3. Lets see if we can make a rainbow choosing fruits and vegetables that make us strong.
4. Ask kids to raise their hands and give one example, or let each grade list a few fruits and veggies of
each color:
Red: Apples, red pepper
Orange: Carrots, orange pepper, orange, clementine
Yellow: Lemon, banana, yellow pepper, summer squash
Green: Lettuce, grapes, cucumber, celery, broccoli
Blue: Blueberries
Purple: Eggplant, grapes, blackberries, cabbage
5. A rainbow of different colored foods can give your energy levels a boost.
33
Catching- Big Objects

Coordination

Materials Needed
Cones
Balls
Hula hoops
Pinnies
Meeting (5 minutes)

Review Class Agenda
BOKS Blurbs: Coordination
BOKS Rocks! Cheer!
Skill of the Week
Warm-up (5 minutes)
Watch the ball

Reach the arms out toward
the ball
Bring the ball close to your
body
Locomotion Style (clockwise/counterclockwise, pick 35 movements)

Cross-gym Sprints

Skill of the Week: Catching! Why? This fundamental movement can be utilized in sports such as
ultimate frisbee, football, and basketball. Explain the activity and then demonstrate the proper
technique. Have kids be demonstrators to offer leadership opportunities!
Activity: BOKS Zig Zag
Game (5 minutes)
Capture the Ball

34

Skill of the Week: Catching
Details: Watch the ball as it is thrown and reach out with the arms and hands to catch. If the ball is below
the waist, keep the pinkies together. If the ball is above the waist, put the thumbs together in a W form.
Once the ball reaches the hands, bring the ball close to your body.
Watch the ball
Reach the arms out toward the ball
Bring the ball close to your body
BOKS Blurb: Coordination

Details: The ability to move different parts of your body smoothly and accurately
To the kids: Coordination involves getting your legs and arms to work together. When you walk up the
stairs, you are getting your body, legs, and arms to work together to go up and down. If you didnt, you
might have a hard time going up stairs.
Warm Up:
Locomotor Locomotion Style (clockwise/counterclockwise rotation) All kids are moving on the
outside perimeter of your space. The trainer is in the middle calling out the movements while all kids
are performing the movements. After a few rounds of locomotor movements being called out, yell
STOP and have the kids stretch by reaching to the sky and to their toes so they can catch their
breath. Change as necessary.
Running: Cross-gym Sprints

Format:
Materials:
Set-up:
Object:
Team activity
None
Split the class into 2 groups (K2 and 35).
Details:
1. Have the younger kids line up against the wall that creates the shorter distance from one side to the
other.
2. Have the older kids line up against the wall that creates the longer distance from one side to the
other.
3. On the lead trainers cue, the kids will alternate running back and forth as quickly as they can.
4. The movements can change from running to skipping to shuffling to butt kickers, etc.
5. Continue for at least five to seven minutes.
6. Make sure the kids spread out when they line up so they do not crash.
7. Cue them to line up shoulder to shoulder.
Suggestion: Try having the kids sprint to the center, then complete a movement, then sprint to the
opposite side.
Skill of the Week: BOKS Zig Zag

Format:
Materials:
Set-up:
Group activity
46 cones and balls
Color code or number the kids and divide into groups of 46. Keep teams with an even
amount of kids if possible. Set up 4 cones on the outside of the area so kids can run a lap
around them.
35

Skill:
Object:
Catching
To have the ball travel in a zig zag pattern without dropping it
Details:
1. Each team goes to their designated color or numbered cone.
2. Within the group, half the kids line up in a straight line and half line up opposite them 3 feet away so
they each have a partner.
3. Have the kids start by tossing the ball back and forth six times with their partner, working on catching
with pinkies together for below the waist, and then six times with thumbs together for above-the-waist
tosses.
4. Now only use two balls and give one ball to each kid at the start of the line.
5. Have one kid toss the ball diagonally across from their teammate. After catching the ball, that kid
passes diagonally from them so that the ball travels down the line making a zig zag pattern.
6. After the first ball has been tossed, have the second ball start and travel down the line.
7. When both balls make it to the end, the group runs one lap as a team around the designated area.
8. The kids line up again and repeat the zig zag pattern.
Game: Capture the Ball

Format:
Materials:
Set-up:
Skill:
Object:
Group activity
Cones, balls, 4 hula hoops, pinnies
Set up jail zones on each side of the play area with a hula hoop. Create the center
boundary line that divides the two teams/sides. Put an equal number of balls in a hula
hoop on the far end of each teams space. Put one team in pinnies.
Throwing
To be the first team to catch the balls and get them back to your teams hula hoop without
Details:
1. The whistle blows and kids start running to steal an opponents ball (one at a time).
3. If tagged, kids go to opponents jail.
4. To get out of jail, another teammate must tag you and free you without getting caught. When leaving
jail, the kid gets a free walk back to his or her side, but the kid who did the releasing does not.
all get released.
6. If a kid gets a ball but then gets tagged, he or she needs to return the ball to its original spot and go to
jail.
7. If kids retrieve a ball without getting tagged, they can put it in their hula hoop.
8. Kids can throw the ball to their teammates and the teammate must catch the ball in order to keep it in
their hula hoop.
9. The first team to capture all the balls without getting sent to jail wins!
Cool down:
Mountain Pose
Deep Breaths
36
BOKS Bits
Week 4, Day 2 Games
Todays Topic: Healthy Breakfast
Objective
To discuss the importance of a healthy breakfast from a mental and physical standpoint, as well
as the best types of foods
1. Today we are going to talk about breakfast. What does breakfast mean (break the fast)? Our bodies
need fuel to keep going, just like a car.
2. Did you know that breakfast is the most important meal of the day?
3. If you skip breakfast, your brain and body are literally out of gas and wont be able to perform well.
4. It is also important to eat the right kind of foods at breakfast.
5. Ask for some ideas of the right breakfast foods. Some examples include: fruit, eggs, cottage cheese,
plain or light flavored yogurt, turkey bacon, high-fiber cereals (with no added sugar like Wheat Chex or
Puffins), and whole-wheat bagels.
6. Try to remember that when you eat fruit and cereal, they provide the spark for energy, but foods with
protein like eggs, turkey bacon, and yogurt provide long-lasting energy.
Homework Assignment
Try to eat a healthy breakfast tomorrow. You will have the opportunity to share the results in the next
class.
37
Catching- Big Objects

Coordination
Materials Needed

Balls
Hula hoops
Jump ropes
Cones
Meeting (5 minutes)

Review Class Agenda
BOKS Blurbs: Coordination
BOKS Rocks! Cheer!
Skill of the Week
Warm-up (5 minutes)
Watch the ball

the ball
body

ultimate Frisbee, football, and basketball. Explain the activity and then demonstrate the proper
technique.
Animal Relay
Partner Catching (pinkies together, then thumbs together)
BOKS Bounce, Bounce, Bounce

38

Watch the ball
BOKS Blurb: Coordination

Warm Up:

Animal Relay (bunny hop, bear crawl, crab walk)
Format:
Set-up:
Skill:
Team activity
2 cones per team place cones at each end of the gym
Running
Details:
1. Each kid does bunny hops to end of gym, then turns around and crab walks back to the start. Then,
the next kid begins.
Partner Catching
Format:
Materials:
Set-up:
Skill:
Object:
Partner activity
1 ball that can bounce for each pair of kids
Catching
To work on catching and see how far back you can go and still catch
Details:
2. The kids work on tossing the ball to their partners while their partners try to catch the ball.
3. Work on catching three times below the waist and then three times above the waist.
4. Take one step back and repeat the activity.

39

Format:
Materials:
Partner activity
24 Cones and balls
Set-up:
812 cones lined up in a straight line on each side of the space. Have two kids per
cone.
Catching
To work on catching
Skill:
Object:
Details:
1. Two kids per cone and one ball for each
2. The first kid bounces the ball and tries to catch it.
3. He or she then tosses the ball to the partner.
4. The partner repeats the action.
Suggestion: Give challenges such as how many times can they catch without dropping, bouncing the
ball higher, clapping before catching, getting down on one knee and catching, and bouncing to their
partner.
Cool down:
Swan Dive
Deep Breaths
40
BOKS Bits
Week 4, Day 2 Games
Todays Topic: Breakfast Cereal
Objective
To discuss the Rule of 4s and learn to read a nutrition label
1. During the last class, we discussed the importance of eating breakfast and the fact that cereal can be
a quick and healthy choice for breakfast.
2. Your homework assignment last class was to eat a healthy breakfast. Who wants to share what they
ate? (Instruct kids to raise their hands to share and put their hand down if a peer mentions what they
ate.)
3. Many breakfast cereals try to convince you they are healthy, but they are not.
4. An easy way to check is to use the Rule of 4s: On the back of the box, check the nutrition facts label
and look for cereals that contain at least 4 grams of fiber and no more than 4 + 4, or 8, grams of sugar.
5. We have three cereals with the labels. Guess if you think they meet the rule: (1) Wheat Chex (2)
Honey Nut Cheerios, and (3) Lucky Charms
6. Idea: If your favorite cereal does not meet the rule, try to mix half of your bowl of your cereal with half a
bowl of a healthier option.
7. Ask the kids to check their cereal boxes at home and see which ones pass the rule.
Note
Please use nutrition label handouts for Wheat Chex, Honey Nut Cheerios, and Lucky Charms. Print off
a few copies and highlight for the kids what to look for. You can pass them around the class. You can
also bring in real cereal boxes. This is a very helpful tool!
Homework Assignment
Have them check a label at home and report back if it would pass!
41
Catching- Small Objects

Hand-eye Coordination
Materials Needed

Meeting (5 minutes)

Review Class Agenda
BOKS Blurbs: Hand-Eye Coordination
BOKS Rocks! Cheer!
Skill of the Week
Warm-up (5 minutes)
Cups
Balls or bean bags
Hula hoops
Pinnies or foam noodles
Soft balls or tennis balls
Cones
Hurdles
Watch the ball

the ball
body

400M Run with Obstacles

Skill of the Week: Catching! Why? This fundamental skill can be utilized in sports such as baseball and
lacrosse. Explain the activity and then demonstrate proper technique. Have kids be demonstrators to
offer leadership opportunities!
Activity: Red Cup Toss and Catch (use smaller objects)
Game (5 minutes)
Throw and Catch Tag

42

Watch the ball
BOKS Blurb: Hand-Eye Coordination

Details: The ability to use your eyes to judge the movements of your hands
To the kids: What do you think would happen if someone threw you a ball and you werent looking or
werent paying attention? It would probably hit you or go by you. If you look at the ball coming and then try
to catch it with your hands, you are using your hand-eye coordination. Your eyes are telling your hands
that you have to put them out to catch the ball.
Warm Up:
Running: 400M Run with Obstacles

Format:
Materials:
Set-up:
Object:
Running
Hula hoops, cones, hurdles, etc.
Details:
2. Set up hula hoops for jumping, cones for zig zagging, hurdles and more to add interest to the run.
Skill of the Week: Red Cup Toss and Catch

Format:
Materials:
Set-up:
Skill:
Object:
Group activity
Cups, balls or bean bags, and hula hoops
Set up lines on both ends of the gym by color (relay style). Set up 1 hula hoop per line in
the middle of the gym or area. Place red cups and 1 ball in each hula hoop.
Catching
To get as many cups as you can to build a big tower
Details:
1. The first person in each line runs to the center, picks up the ball, and passes it back and forth with his
or her teammate twice, focusing on catching.
2. He or she puts the ball back in the hula hoop and each kid takes one cup and runs back to his or her
line.
43

3. The next person in line takes his or her turn and so on.
4. Continue for three minutes and then give the kids one minute to build a tower with the cups that they
brought back.
Game: Throw and Catch Tag

Format:
Materials:
Set-up:
Skill:
Object:
Group activity
46 pinnies or foam noodles, 2 bean bags for older kids, 2 soft balls or tennis balls for
younger kids
Break the kids into 2 groups (younger kids in one side, older kids on the other). Play the
same game on each side. Each side has 23 taggers and 2 balls or bean bags.
Catching
To work on catching skills
Details:
1. Choose a three or four kids to be the taggers and have them wear a pinnie or hold a foam noodle to
tag with.
2. Choose two kids to hold one bean bag or ball each.
3. When tagged, kids do jumping jacks until someone with a ball or bean bag passes it to them.
4. Alternate taggers and throwers every two minutes.
5. Keep playing until time runs out, for a maximum five to 10 minutes.
Cool down:
Full-body Stretch
Deep Breaths
44
BOKS Bits
Week 5, Day 1 Games
Todays Topic: Juice vs. Fruit
Objective
To discuss the difference between juices and fruits
1. Did anyone remember to check the cereal box at home to see if it passed the Rule of 4s? Ask kids to
share the results quickly.
2. Who drinks juice in the morning with breakfast? Who eats fruit in the morning with breakfast?
3. Did you know that eating an orange, or any fruit for that matter, in its natural state is healthier than
drinking a glass of juice?
Why because most juices contain a lot of sugar.
1. Who drinks soda in the morning with breakfast? No one, right. That is not a healthy choice
2. Did you know that some juices contain as much sugar or even more than soda? WOW!
3. Drinking juice might not be as healthy as you thought, right?
4. Try eating an orange or an apple instead of drinking a glass of orange or apple juice.
5. A piece of fruit has a lot of fiber in it and makes you feel fuller than the juice, anyhow.
Homework Assignment
Try to eat an orange or apple instead of drinking juice. See if you are fuller. Tell us next class!
45
Catching- Small Objects

Hand-eye Coordination
Materials Needed

Meeting (5 minutes)

Review Class Agenda
BOKS Blurbs: Hand-Eye Coordination
BOKS Rocks! Cheer!
Warm-up (5 minutes)
Hula hoops
Jump ropes
Cones
Batons
Ball
Scarves
Skill of the Week
Watch the ball

the ball
body

baseball and lacrosse. Explain the activity and then demonstrate the proper technique.
Relay Race Run

Partner Catching (Use smaller objects and pinkies together, then thumbs together)
Birdie Birdie in the Tree

46

Watch the ball
BOKS Blurb: Hand-Eye Coordination

Warm Up:

Relay Race Run
Format:
Materials:
Set up:
Skill:
Object:
Team activity
Cones and batons
812 cones, lined up on opposite sides of the gym or field
Running
To pass the baton and be the first team to finish!
Details:
2. There should be an equal number of kids from the group lined up on opposite sides.
3. You can create batons out of paper towel holders and colored tape. Give one baton to each team.
4. Say 3-2-1 go, and have the kids cycle through sprinting to the opposite cone and passing the baton
to the next runner.
5. The kids continue running until each has had at least a few turns (five to 10 minutes).
6. You can also add in a few repetitions of the Skill of the Week movement to change things up.
7. You can also add in other movements besides running like skipping, side shuffle, grapevine, etc., as
long as kids keep up the intensity of the pace.
Partner Catching
Format:
Materials:
Partner activity
47

Set-up:
Skill:
Object:
Catching
Details:

Format:
Materials:
Set-up:
Skill:
Object:
Individual activity
Juggling scarves
Kids spread out in designated area
Catching
To catch the scarves before they hit the ground
Details:
1. Give each kid one or two scarves.
2. Each kid takes one scarf and says Birdie Birdie in the tree, please fly down to me and throws the
scarf in the air.
3. He or she then tries to catch the scarf with two hands.
4. Repeat with variations: one hand, opposite hand, throw it up and spin around, two scarves at once
Cool down:
Head Rolls
Deep Breaths
48
BOKS Bits
Week 5, Day 2 Games
Todays Topic: Healthy Snack Tests
Objective
To discuss how to test if a snack is a super healthy one
1.
2.
3.
4.
5.
6.
I am going to tell you a way to help you choose a super healthy snack.
Take your snack out of the package or the wrapper if it has one.
Go over to the kitchen sink and turn on the water, then run your snack under the water!
Can you still eat it?
If yes, it is probably a super choice; if no, maybe you can make a different choice.
What are some things that would be ok to eat after you run them under water? Fruits and vegetables,
such as apples, grapes, strawberries, carrots, and peppers. Hard-boiled eggs, cheese sticks, nuts (if
no allergies) .
7. What would not be ok to eat? Cookies, potato chips, donuts, Twinkies .
8. Another test could be if the food you are eating gets stuck in your teeth, then it is not a good choice
either. (This can be in response to lollipops or candy or raisins being ok to eat after running them
under water.)
Homework Assignment
Think about this when you get home from school today and see if you can make a really super choice!
49
Rolling
Agility

Meeting (5 minutes)

Review Class Agenda
BOKS Blurbs: Agility
BOKS Rocks! Cheer!
Warm-up (5 minutes)

800M Run with Obstacles
Materials Needed
Hula hoops
Soft balls
Bean bags
Pinnies
Cones
Hurdles
Skill of the Week
The body faces the target

Bring the arm back with a
straight elbow back to
shoulder height
Take a step, bend the
opposite knee, and release
the ball on the ground
Point at the target during
the follow-through

Skill of the Week: Rolling! Why? Rolling is a fundamental movement in developing ball-handling skills,
which can progress into throwing skills. Rolling skills are also utilized in sports such as bowling and
soccer. Explain the activity and then demonstrate proper technique. Have kids be demonstrators to
offer leadership opportunities!
Activity: So Close
Game (5 minutes)
Junkyard

50

Skill of the Week: Rolling
Details: Start with your feet shoulder-width apart and face the target or where you want to roll the ball.
Support the ball with the non-throwing hand. Bring the ball back with a straight elbow past the hip and
bring it up to shoulder height. Take a step forward, bending the opposite knee, and swing the arm forward
like a pendulum. Release the ball on the floor by the forward foot. Point at the target with follow through.
Bring the arm back with a straight elbow back to shoulder height
Take a step, bend the opposite knee, and release the ball on the ground
Point at the target during the follow-through
BOKS Blurb: Agility

Details: The ability to move quickly and change direction while maintaining good body control. Directly
related to speed, balance, and coordination.
To the kids: If youre kicking a soccer ball and someone tries to kick it away from you, do you just stand
there or do you move quickly in a different direction to try to keep the ball? When you move or turn quickly
with your feet and go in a different direction, you are using agility.
Warm Up:
Running: 800 meter run with obstacles

Format:
Materials:
Set-up:
Object:
Running
Details:
Skill of the Week So Close!

Format:
Materials:
Set-up:
Skill:
Object:
Individual activity
Hula hoops, balls
812 cones lined up in a straight line where the kids will line up and 1 hula hoop on the
Rolling
To roll the ball into the hula hoop
Details:
1. Have the kids form lines behind all the cones based on color groups, roughly four to six kids per line.
51

3. The first kid in line runs to the hula hoop and waits for the ball to be rolled by the second kid in line.
The first kids job is to retrieve the ball, bring it to the next person in line, and go to the end of the line.
4. The second kid in line rolls the ball, trying get the ball into the hula hoop.
5. If it goes into the hula hoop, he or she does one burpee. If the ball misses, he or she does one
jumping jack.
6. The second kid then runs to where the hula hoop is and waits to retrieve the ball from the next roller.
Suggestion: Challenge the kids to see how many they can get in hula hoop in a certain amount of time.
Game: Junkyard
Format:
Materials:
Group activity
Bean bags, soft balls, pinnies, cones, any soft objects
Set-up:
Divide the class in half to make 2 teams. The teams line up on opposite sides of the gym.
Divide the equipment into 2 piles, and place 1 pile on each teams side.
Rolling
Each team tries to get all the junk (equipment) out of their side of the gym and onto the
other side.
Skill:
Object:
Details:
1. Kids try to roll or carry (any hard or big equipment) junk to opponents side.
2. Kids need to stay on their own side and just roll the equipment over the dividing line.
3. Kids work as fast as they can to keep cleaning the junk off of their side and sending it to their
opponents side.
4. Let the kids play for at least five minutes and then call timegive them a warning ahead of time.
5. The lead trainer counts all of the junk to determine which team has the least junk on its side.
Cool down:
Cat/Cow Pose
Deep Breaths
52
BOKS Bits
Week 6, Day 1 Games
Todays Topic: Portion Sizes
Objective
To discuss the importance of portion sizes
1. Does everyone remember the super healthy snack test we talked about last class?
2. Today we are going to talk about other ways to help you eat the right amount of your snack.
3. What are some super snack choices? Apples, carrot sticks, peppers, 2% cheese sticks, turkey rollups,
whole-wheat crackers, and nuts.
4. It is important to eat the right amounts of super healthy foods. Knowing the right portion size can help
you determine how much food to eat.
5. If you are eating something from a package, the serving size is actually listed on the back of the box at
the top of the nutrition label.
6. How many crackers do you think are in a serving? For most brands, one serving of crackers is equal to
five crackers.
7. Other helpful snack tips include:
Use your hand to determine the right size.
Your index finger can be used to measure the amount of cheese.
Your palm measures protein like lunch meat.
An open handful measures bag snacks like pretzels.
A closed handful measures nuts and seeds.
The tip of your thumb measures fats like peanut butter, butter, and salad dressing.
Take what you want on your plate and put away the serving container or dish.
Try to sit and eat at the table, not from a bag or box.
Note
Consider bringing in a box of crackers to show where the serving size is listed.
53
Rolling
Agility

Meeting (5 minutes)

Review Class Agenda
BOKS Blurbs: Agility
BOKS Rocks! Cheer!
Materials Needed
Skill of the Week
Warm-up (5 minutes)

Skill of the Week: Rolling! Why? Rolling is a fundamental movement in
developing ball-handling skills, which can progress into throwing skills.
Rolling skills are also utilized in sports such as bowling and soccer.
Explain the activity and then demonstrate the proper technique.
Hula hoops
Jump ropes
Pinnies
Cones
Tennis balls or bean
bags
Balls

Bring the arm back with a
straight elbow back to
shoulder height
Take a step, bend the
opposite knee, and release
the ball on the ground
Point at the target during
the follow-through
Toilet Tag
Knock It Off
Rolling Relay

54

Skill of the Week: Rolling
BOKS Blurb: Agility

Warm Up:

Toilet Tag
Format:
Materials:
Set-up:
Skill:
Object:
Divide kids by color groups

Pinnies for taggers
The kids spread out across gym
Running
To avoid getting tagged, to free teammates
Details:
1. Choose a few kids to be the taggers and have them wear pinnies.
2. Kids run around the gym trying not to be tagged.
3. When tagged, the kids squat down like on the toilet, with one arm up.
4. When a kid on the same team flushes (pushes the arm down), the kid is back in the game.
5. Alternate taggers every two minutes.
6. Keep playing until time runs out, for a maximum of five to 10 minutes.
7. Have kids make a flushing sound when their arm is pushed, if desired.
Knock It Off
Format:
Group activity
55

Materials:
Set-up:
Skill:
Object:
1020 cones, 1020 tennis balls or bean bags, 10 balls

Divide the group into 2 teams. Set up a designated playing area with a center line with
one team on each side and 510 cones and a tennis ball or bean bag on top of each
cone.
Rolling
To knock the tennis balls or bean bags off the cones
Details:
1. Place five balls on each side of the playing area to start.
2. The kids roll the balls while trying to knock the tennis ball or bean bag off the cone.
3. The kids are not allowed to kick or throw the ball and must stay on their side of the playing area.
4. When all the tennis balls have been knocked over, everyone does 10 jumping jacks together and then
they put the tennis balls back on the cones and repeat the game. Challenge the kids to see how
quickly they can put the tennis balls back on the cones.
Rolling Relay
Format:
Materials:
Set-up:
Skill:
Object:
Individual activity
Cones, hula hoops
Group the kids by color group. Set up lines on both ends of the gym. Set up 1 hula hoop
or cone per line in the middle of the gym or area.
Running
To improve rolling skills
Details:
1. The first kid in each line has a ball and runs to the hula hoop in the middle of the space.
2. When he or she gets to the center, the kid rolls the ball back to the next person in line and runs back
to the line.
3. Once the second kid has the ball, he or she runs with the ball to the middle.
4. Repeat until all kids have gone at least twice.
5. Have kids doing jumping jacks or other movements while waiting.
6. Challenge them by timing to see how long it takes all the kids to get through their line as a group.
Cool down:
Tree Pose
Deep Breaths
56
BOKS Bits
Week 6, Day 2 Games
Todays Topic: Super or Sluggish Game
Objective
To discuss the importance of food choices so you feel super!
1. We are going to play a fun game today called Super or Sluggish?
2. Super foods get a thumbs-up and sluggish foods get a thumbs-down.
3. If a food is healthy it is a super food and makes you feel energetic. If a food is not so healthy it is a
sluggish food and will make you feel tired
4. I am going to read a list of foods and you can call out Super or Sluggish after each one.
5. If the response is closely mixed, talk about why the kids think it is or is not super or sluggish and then
have them vote again.
Chicken: Super
French fries: Sluggish
Turkey burger: Super
Orange: Super
Ice cream: Sluggish
Blueberries: Super
Potato chips: Sluggish
Soda: Sluggish
Nuts: Super
57
Underhand Throw
Muscular Endurance
Materials Needed

Meeting (5 minutes)

Review Class Agenda
BOKS Blurbs: Muscle Endurance
BOKS Rocks! Cheer!
Warm-up (5 minutes)
Locomotion Lines (pick 35 movements
Stop watch
Cones
Hula hoops
Bean bags/various other
small, soft objects
Skill of the Week

Take a step with the
opposite foot and bend your
knee
Release the ball past your
waist

BOKS Beat the Clock

Skill of the Week: Underhand Throw! Why? Underhand throwing is a fundamental movement that is
utilized in sports such as softball and rugby. Explain the activity and then demonstrate proper
Activity: Pizza Oven
Game (5 minutes)
Oscars Trash Can

58

Skill of the Week: Underhand Throw
Details: Start with your feet shoulder-width apart and face the target. Bring the ball back with a straight
elbow past the waist. Take a step forward with the opposite foot while bending that knee and swing the
arm forward like a pendulum. When your arm reaches your hip, start to release the ball as your arm goes
forward, pointing at the target.
Take a step with the opposite foot and bend your knee
Release the ball past your waist
BOKS Blurb: Muscle Endurance

Details: The ability of a muscle to exert force over a sustained period of time
To the kids: Ever feel like you can throw or kick for a really long time? Thats because you have good
muscle endurance, meaning your muscles are so strong that they dont get tired that easily.
Warm Up:
the trainer begins to call out new movements. (Allow no wait time.)
Running: BOKS Beat the Clock

Format:
Materials:
Set-up:
Object:
Running
Stop watch, 4 cones
Set up 4 cones, marking off a running area
To run the entire time without needing to sit out a round
Details:
1. Have all of the kids spread out around the running area, inside or outside.
2. They should run on the perimeter of the field to avoid collisions.
3. The trainer says go and the kids run for 30 seconds. The trainer says stop and the kids will have
30 seconds to rest and recover.
4. Next, the trainer says go and the kids run for 40 seconds. The trainer says stop and the kids will
have 20 seconds to rest and recover. Then, the trainer says go and the kids run for 50 seconds. The
trainer says stop and the kids will have 10 seconds to rest and recover.
5. Then, the trainer says go and the kids run for an entire minute. The trainer says stop and the kids
will have a minute to rest and recover.
6. Repeat as desired, if time allows.
Skill of the Week Pizza Oven

Format:
Materials:
Set-up:
Skill:
Object:
Group activity
Cones (one for each team), hula hoops (2 for each team), things that can be thrown
(small objects such as bean bags, balls)
Color-code the kids and put them into teams, relay style
Underhand throw
To get as many toppings on your pizza as possible
59
Details:
1. Set up one cone for each team at one end of the space and have the teams line up behind their color.
2. Set up hula hoops at the center line, one per each color team (this is the oven).
3. Set up one hula hoop approximately 4 feet away from the center line hula hoop for each team (this is
the pizza).
4. Place small objects in the oven hula hoops. These are the toppings (call them different toppings for
each round).
5. The first kid in line runs to the oven, stops, and grabs one topping. He or she uses an underhand
throw to try to get it on the pizza. Make sure they are not rushing the throw.
6. After the underhand throw, they run back to their lines and the next person goes.
7. Repeat until all the toppings are gone.
8. Push the pizzas farther back for more of a challenge.
Game: Oscars Trash Can

Format:
Materials:
Set-up:
Skill:
Object:
Group activity
Mats or cones, and as many small soft objects as you have to be used as trash
Make a circle with mats standing up on their sides or use cones to create a circular trash
can. Place all of the trash around the center circle.
Throwing
To work on tossing accuracy, teamwork, and running
Details:
1. Assign five to seven kids to get inside of the circle and become Oscars.
2. All other kids are on the outside of the trash can, trying to throw the trash inside of it.
3. The Oscars are trying to throw the trash out of the trash can at the same time.
4. Time the game for 90 seconds and then give a new group of kids a turn being Oscars.
Cool down:
Mountain Pose
Deep Breaths
60
BOKS Bits
Week 7, Day 1 Games
Todays Topic: Water
Objective
To discuss the importance of water consumption
1. Water is the most important thing you can put into your body to stay healthy and fit. All living things
need water to survive.
2. Did you know that about two-thirds of our body is made up of water?
3. Thirst is your bodys way of telling you that it needs more water.
4. When are the best times to drink? Before, during, and after exercise and whenever you feel thirsty.
5. Question How does your body lose water?
Your body loses water through sweat, going to the bathroom, and even breathing.
6. Question Who knows what it means to be dehydrated?
Dehydration means lack of water.
7. We say you are dehydrated when you dont have enough water for your body to function at its best.
8. It is important to drink water throughout the day, especially when it is hot outside and when you are
exercising.
9. What do you think about Vitamin Water? Is that better? NO!!!! It has lots of added sugar.
10. Whenever you have a choice of what to drink, remember that nothing beats a cold glass of water!
61
Underhand Throw
Muscular Endurance
Materials Needed

Cones
Ball
Hula hoops
Jump ropes
Meeting (5 minutes)

Review Class Agenda
BOKS Blurbs: Muscle Endurance
BOKS Rocks! Cheer!
Skill of the Week
Warm-up (5 minutes)

Take a step with the
opposite foot and bend your
knee
Release the ball past your
waist
Locomotion Lines (pick 35 movements)

Skill of the Week: Underhand Throw! Underhand throwing is a fundamental movement that is utilized in
sports such as baseball, softball and football. Explain the activity and then demonstrate the proper
technique.
Over/Under
Exercise Newcombe
Running Wild Relay

62

Skill of the Week: Underhand Throw
BOKS Blurb: Muscle Endurance

Warm Up:

Over/Under
Format:
Materials:
Set-up:
Skill:
Object:
Group activity
Divide kids by color groups, 2 cones per team, and a ball
Place cones at the starting line and at the end of the gym.
Underhand throw
To get your team past the end cone first.
Details:
1. The kids form a straight line, facing away from the other side of the gym.
2. The first kid in line passes the ball overhead to the next kid. When done with the pass, the first kid
runs to the end of the line.
3. The next kid then passes the ball along underneath his or her legs to the next kid. When done with
the pass, the first kid runs to the end of the line.
4. Continue until the team reaches the other side of the gym.
5. The first team to pass the end cone wins.
Suggestion: Time the group as a whole to see how long it takes them all to work as a team and complete
the game. Challenge the group to beat specific times.
Exercise Newcombe
Format:
Materials:
Set-up:
Group activity
13 balls
Divide the kids into two teams of 1015 kids. Have them stand on either side of the
monkey bar structure, volleyball net (if one is available), or divide the space with cones if
that is all you have to make a net.
63

Skill:
Object:
Catching
To catch the ball and practice skills
Details:
1. Set up some type of divider in the center of your space to make a court and have 1015 kids stand
on either side of the divider.
2. A kid from one team throws the ball to the other team.
3. Anyone on that team can catch the ball, but the ball has to be caught before it touches the ground.
(You might also start off by saying that kids can catch the ball on one bounce.)
4. The person who catches the ball quickly throws it back to the other side. The action is repeated.
5. Kids on each team take turns throwing the ball until someone misses or the ball goes out of bounds.
(In either of these situations, the toss then goes to the other team.)
6. Let the team with the BOKS Kid of the Week start the game.
7. Points are earned when the opposing team drops or misses the ball. To deemphasize winning and
losing, try playing very short games (5 points or for one minute). The trainer should keep skill balance
in mind as he or she forms groups and encourages kids to help one another out during play.
8. Each ball that is dropped equals one jumping jack. When time is up or 5 points have been reached,
the team with most misses determines how many jumping jacks the group will do.
Suggestion: To make it more challenging, have the kids play balancing on one leg.
Running Wild Relay Race (running and skipping)

Format:
Materials:
Set-up:
Object:
Team activity
Cone
2 cones per team. Place cones at either end of the gym
To practice running and skipping in a fun setting
Details:
1. The first kid starts out by running to the end cone, then skipping all the way back to the start.
2. The next kid begins to run when the first is finished.
3. Continue until all kids have gone through at least once.
Cool down:
Swan Dive
Deep Breaths
64
BOKS Bits
Week 7, Day 2 Games
Todays Topic: What should you drink while exercising?
Objective
To discuss the importance of replenishing your body during physical activity
1. During the last class, we talked about water. We are going to talk about it again
2. Who was thirsty today when you were running (name daily activity)?
3. What do you think is the best way to quench your thirst when exercising? Ask for some answers; take
2 or 3 suggestions (water!)
4. Does anyone ever drink a sports drink such as Gatorade?
5. Did you know that an average 8-ounce bottle of a popular sports drink has as much sugar as six
Hersheys Kisses?
6. Did you know that the Gatorade bottle you buy from a vending machine is 20 ounces, or 2.5
servings? Remember, the serving size is what you are supposed to eat or drink at one time.
7. The electrolytes (things that add water back into your body) in a sports drink like Gatorade are geared
for athletes that participate in vigorous activity for more than one hour.
8. How long do we exercise at BOKS? Usually 20 to 30 minutes.
9. So, what is the best choice for you to drink when exercising?
WATER!
10. Just one more interesting fact: How many Hershey Kisses does a 12 oz. can of Coke have? 16
Kisses!
Note
It may be helpful to bring in 8-ounce and 20-ounce bottles as props (Coke and Gatorade). You can also
bring in Hersheys Kisses or sugar cubes.
65
Overhand Throw
Strength
Materials Needed

Skill of the Week
Meeting (5 minutes)

Review Class Agenda
BOKS Blurbs: Strength
BOKS Rocks! Cheer!
Warm-up (5 minutes)
Juggling scarves
Hula hoops or cones
Soft balls
Turn sideways and point the

opposite hand at the target
in a T formation
Step the opposite foot
toward the target
Turn and twist the hips to
face the target while
releasing the ball, and
follow through

400M run/sprint

Skill of the Week: Overhand Throw! Why? Overhand throwing is a fundamental movement that is
utilized in sports such as baseball and softball. Explain the activity and then demonstrate proper
Activity: Partner Scarf Throwing
Game (5 minutes)
Castle Ball

66

Skill of the Week: Overhand Throw
Details: Start in a T formation with the non-dominant hand and foot facing the target. The dominant hand
holds the ball. Step toward the target, twisting the hips and bringing the throwing hand by the ear and
throwing at the target. At this point, the body should be facing the target during the follow-through.
Turn sideways and point the opposite hand at the target in a T formation
Step the opposite foot toward the target
Turn and twist the hips to face the target while releasing the ball, and follow through
BOKS Blurb: Strength

Details: The ability of the muscle to exert force
To the kids: When you pick up your backpack full of books and supplies and put it on your back, you are
using the strength in your muscles to be able to pick that up. If your muscles werent strong, then you
might not be able to pick it up off the floor.
Warm Up:
Running: 400M Run/Sprint

Format:
Materials:
Set-up:
Object:
Running
None
Details:
and repeat.
Skill of the Week Partner Scarf Throwing

Format:
Materials:
Set-up:
Skill:
Object:
Partner activity
Juggling scarves
All kids will need a partner.
Overhand throw
To work on throwing and catching scarves without dropping them
Details:
1. Partner 1 has a scarf and rolls it up like a ball in a fist.
2. Partner 1 throws the scarf to partner 2, who tries to catch it before it hits the ground.
67

3. They throw it back and forth, trying not to drop the scarf.
Suggestion: Challenge them to add an additional scarf and throw continuously back and forth, or have
them throw for distance.
Game: Castle Ball

Format:
Materials:
Set-up:
Skill:
Object:
Group activity
Hula hoops or cones and soft balls
Break the kids into teams of 68 and give each team 3 hula hoops and/or 3 cones, cups,
etc.
Rolling/throwing
To protect your castle and knock down others
Details:
1. Each team uses three hula hoops and/or three cones to make a structure (castle). Give the kids one
minute to do this.
2. To make the structure, the kids lay one hula hoop down, and inside the hula hoop they stand two hula
hoops leaning against each other.
3. Balls are placed randomly around the gym or field.
4. Once all castles are built, each team has to nominate one or two people to guard the castle. The
other team members run around and try to knock down other castles.
5. You can knock down a castle by rolling or throwing a ball into it.
6. Guards need to be a bodys length away from their own castle while guarding.
7. If your castle gets knocked over, then your team will do five burpees together and then rebuild your
castle in order to continue playing.
8. Other teams cannot knock down the castle while it is being rebuilt.
9. After two minutes of playing, blow the whistle and tell the kids to switch up guards. This gives
everyone a chance.
Cool down:
Full-body Stretch
Deep Breaths
68
BOKS Bits
Week 8, Day 1 Games
Todays Topic: Smoothies
Objective
To discuss how to make a tasty, super treat!
IDEA: Have a smoothie party! Ask the kids to bring in a variety of fruits, yogurt, juice, cups, etc. Also
consider bringing in apples for kids who will not drink the smoothies. Trainers can bring in blenders, ice
cubes, knives, colanders, and cutting boards. Get some extra parents to volunteer to cut the fruit and
make the smoothies while the kids are in class. This is a great end-of-session activity too!
1. All week we have been talking about what to drink. What is the best thing to drink? WATER
2. There is another drink made with fruit that is super yummy, sweet, and a good treat any time of the
day. What is it? A smoothie!
3. Who knows what a smoothie is? What do you need to make a smoothie? Ask for suggestions:
A blender, food processor, or really good mixer and bowl, and an adult!
A baseball-sized amount of fruit, which can be fresh or frozen
Things that work well: bananas, mango, strawberries, kiwi, and berries
Add a golf ballsized amount of nut butter (peanut, almond, cashew) if you want and are not
allergic.
Things that dont work so well include melon (too watery), pineapple, and citrus fruits (too stringy).
Ice cubes
4. Maybe something white like. (ask for suggestions) a tennis ballsized amount of plain, Greek, or
light yogurt, a little 2% milk, a little soy milk or soy yogurt, or coconut milk.
5. Put it in the blender and go for it, but FIRST make sure your mom or dad are around to help and say it
is ok!
6. Enjoy it!
69
Overhand Throw
Strength

Meeting (5 minutes)

Review Class Agenda
BOKS Rocks! Cheer!
Warm-up (5 minutes)

Skill of the Week: Overhand Throw! Why? Overhand throwing is a
fundamental movement that is utilized in sports such as baseball and softball.
Explain the activity and then demonstrate the proper technique of the skill.
Materials Needed
Bals
Tape
Bean bags
Yarn balls
Hula hoops
Jump ropes
Skill of the Week
Turn sideways and point the

opposite hand at the target
in a T formation
Step the opposite foot
toward the target
Turn and twist the hips to
face the target while
releasing the ball, and
follow through
Way Back!
X Marks the Spot
BOKS Circle Relay

70

Skill of the Week: Overhand Throw
BOKS Blurb: Strength

Warm Up:

Way Back!
Format:
Materials:
Set-up:
Skill:
Object:
Partner activity
One ball for every pair of kids
Half of the kids (partner 1 in each pair) line up in a straight line, arms-distance apart.
Partner 2 lines up on the opposite side facing his or her partner.
Overhand throwing
To work on overhand throwing for accuracy and distance
Details:
1. Partner 1 and 2 should be roughly 5 feet away to start.
2. Partner 1 throws the ball to partner 2. Partner 2 retrieves it and throws it back.
3. When both partners have successfully thrown the ball to his or her partner without having to chase it,
they can both can take a giant step back and repeat.
See how far back they can go while keeping the ball under control and throwing with accuracy.
X Marks the Spot

Format:
Materials:
Set-up:
Skill:
Object:
Individual/partner activity
Duct tape, balls or bean bags, and a wall
Tape 1012 Xs on a wall with duct tape and on the floor roughly 6 away from the
target. Spread them out to allow room.
Overhand throw
To hit the target with a ball
Details:
71

1. One bean bag per kid/team.
2. Have the kids point their non-dominant hand and step with that same foot toward the target.
3. While stepping toward the target, the kids twist their hips and throw toward the target with their
dominant hand. At this point, the body should be facing the target.
4. Switch partners.
5. Step back after each partner can hit the X five times.
BOKS Circle Relay

Format:
Materials:
Set-up:
Skill:
Object:
Group activity
Throwing
Details:
team and have fun.
Cool down:
Head Rolls
Deep Breaths
72
BOKS Bits
Week 8, Day 2 Games
Todays Topic: Ingredients
Objective
To discuss the importance of reading the ingredients list
1. When you look a box of food, you need to make sure that you read more than just the front of the box
before you ask your parent to buy it!
2. When you turn the package around, you want to look at two things: the ingredient list and the nutrition
label. This week well talk about the ingredient list. Next week well talk more about the nutrition label.
3. The ingredient list tells exactly what is in the food you are buying. It is written with really small letters.
4. The first ingredient on the list is the biggest. This means that the food you are eating is mostly made
up of the ingredients that come first on the list. Read the list. What is the first ingredient?
5. You should also look at the second item on the list. There is a lot of that ingredient too.
6. Are the first and second ingredients super healthy for you? If not, could you make a different choice?
Note
Consider bringing in some packages that contain legible ingredient lists to show the kids. Bring in some
foods with a few ingredients (Triscuits) and then some with tons (Oreos).
73
Striking with your hand

Speed
Materials Needed

Meeting and BOKS Blurbs (5 minutes)

Review Class Agenda
BOKS Blurbs: Speed
BOKS Rocks! Cheer!
Skill of the Week
Warm-up (5 minutes)
Beach ball
Cones or pins
Hula hoops
Poly spots
Soft balls
Keep your knees slightly

bent and your eye on the
target
Keep the hitting arm
straight
Connect with the object
and follow through

800M run/sprint

Skill of the Week: Striking with your hand! Why? Striking is a fundamental movement that is utilized in
sports such as volleyball and handball. Explain the activity and then demonstrate proper technique.
Have kids be demonstrators to offer leadership opportunities!
Activity: Whack it!
Game (5 minutes)
Pin Down

74

Skill of the Week: Striking
Details: There are many different ways to strike an object while using your hand or an implement (noodle,
paddle, racket, etc.). What is important is to keep your eye on the target and knees slightly bent. Keep
your hitting arm straight and connect with your object. It is important to follow through.
Keep your knees slightly bent and your eye on the target
Keep the hitting arm straight
Connect with the object and follow through
BOKS Blurb: Speed

Details: The ability to move a body part quickly
To the kids: Does a rabbit move fast or slow? Fast. Does a turtle move fast or slow? Slow. The rabbit
goes fast because it uses its body to move quickly or fast. The rabbit uses his speed to outrun the turtle.
Warm Up:
Running: 800M run/sprint

Format:
Materials:
Set-up:
Object:
Running
None
Details:
and repeat.
Skill of the Week Whack it!

Format:
Materials:
Set-up:
Skill:
Object:
Group activity
Beach ball or other ball that bounces
Break the kids into groups (8-10 kids) and have each group make a circle.
Striking with hands
To see how many times the players can keep the ball up in the air (if a beach ball) or hit
it to other players
Details:
1. Have the kids start with a small group circle.
2. One kid hits the beach ball up in the air to someone in his or her group.
3. The kids should try to keep the ball from hitting the ground.
4. Make the circle bigger.
75

5. If you are using a tennis ball or other ball that bounces, have the kids try to hit it to another player with
using only one bounce.
Game: Pin Down

Format:
Materials:
Set-up:
Skill:
Object:
Group activity
1216 cones or pins, 1216 hula hoops, 1216 poly spots (optional), 16 soft balls
Break into 2 teams and split the playing area in half. Spread out 68 hula hoops and
place 1 cone or pin in each hula hoop. If you have poly spots, put 1 in each hula hoop to
use as a marker for the cone/pin. Do the same on other side of the playing area with hula
hoops and cones/pins. Scatter half the balls on one side and the rest on the other side.
Striking with hands
To knock down all the cones/pins while striking a ball with your hand
Details:
1. Each team has to stay on their own side during the entire game.
2. The kids find a ball, bounce it, and then strike it with their hand to try to knock the other teams
cones/pins over.
3. The first team to knock all the pins over gets to choose the movement that the group will do (such as
jumps, squats, bear crawl, etc.).
4. The whole group does 20 repetitions of the movement the team chose.
5. The teams have 30 seconds to put the cones/pins back in the hula hoops and play again.
Cool down:
Cat/Cow Pose
Deep Breaths
76
BOKS Bits
Week 9, Day 1 Games
Todays Topic: Easy-to-pronounce Ingredients
Objective
To discuss the general rule of fewer ingredients
1. During the last class, we discussed the importance of reading the ingredient list on the package of
food.
2. A general rule is that foods with fewer ingredients, and made with words you know, are healthier for
you.
3. Fruits and vegetables, such as apples or carrots, only have one ingredient. Pumpkin seeds are made
only of pumpkin seeds and sometimes a little salt.
4. Triscuits are a super snack choice because they only have three easy-to-pronounce ingredients
Whole wheat, oil, and salt.
5. Other super snack choices are hard-boiled eggs, deli meat, 2% cheese sticks, low-fat cottage
cheese, fresh fruits and vegetables, applesauce without added sugar, fruit cups in water, and nuts, as
long as you are not allergic.
6. Can you think of a snack you had yesterday that only had a few easy-to-pronounce ingredients?
77
Striking with your hand

Speed
Materials Needed


Review Class Agenda
BOKS Blurbs: Speed
BOKS Rocks! Cheer!
Skill of the Week
Warm-up (5 minutes)
Ball that bounces

Chalk or tape
Cones
Hula hoops
Jump ropes

target
straight
and follow through

Skill of the Week: Striking with your hand! Striking is a fundamental movement that is utilized in sports
such as volleyball and handball. Explain the activity and then demonstrate the proper technique.
Hit the Pie

BOKS Four Square
Go, Back, Hit It

78

BOKS Blurb: Speed

Warm Up:

Hit the Pie
Format:
Materials:
Set-up:
Skill:
Object:
Group activity
1 ball and hula hoop per group
Group kids into color or number groups. Place 1 hula hoop down on the ground for each
group and have the kids make a circle around it.
Striking with hands
To see how many times players can hit the pie.
Details:
1. To start, kids stand roughly 5 feet away in a circle around the hula hoop.
2. The first kid bounces and hits the ball into the hula hoop or pie. The second kid hits it back, trying to
hit the pie. If all kids are successful hitting the pie, they get one pie for their group.
3. See how many times they can do it without stopping or how many they can get as a total.
4. See how far back they can go while keeping the ball under control and hitting with accuracy.
BOKS Four Square

Format:
Materials:
Set-up:
Skill:
Object:
Group activity
Chalk or tape, 1 ball that bounces (per group)
Break kids into groups of eight. Chalk or tape an area that is a square roughly 67 feet
wide, and divide it into four even smaller boxes. In each square, write one letter: B-O-KS. Make multiple squares for more groups.
Striking with hands
To pass a ball around using your hands
Details:
79

1. Have one kid stand in each square. The kid in the B is the server.
2. The other kids will stand outside the square and do jumping jacks or other movements while waiting
their turn.
3. The server bounces and hits the ball to another player in the square. The ball must bounce in another
players square. The other player must hit the ball before it bounces twice.
4. If the ball bounces twice or goes outside the square, everyone rotates around: B goes to O, O goes to
K, and K goes to S. S goes to B. S goes back to B
5. Now the new server serves the ball and repeats the game.
6. Play for one minute and switch. All kids on the outside come into the square and the other kids do
jumping jacks now.
Go, Back, Hit It!

Format:
Materials:
Set-up:
Skill:
Object:
Individual activity
Cones
Teams based on colored groupings, with cones at each end of the gym
Running
Running with speed
Details:
3. The trainer can either yell BACK! or HIT IT!
4. If he or she yells BACK, the kids start running backward as fast as they can.
5. If he or she yells HIT IT! the kids drop to the floor (like a burpee), jump back up, and start running
again as fast as they can toward the end of the gym.
6. The trainer can alternate calling GO, BACK, or HIT IT! as many times as they want until the kids
8. Note: When the kids are running, it is an all-out effort. They should not be slowly jogging and try to
Suggestion: You can modify the HIT IT! with a squat, jump, or any other movement for the kids.
Cool down:
Tree Pose
Deep Breaths
80
BOKS Bits
Week 9, Day 2 Games
Todays Topic: Hard-to-pronounce Ingredients
Objective
To discuss the importance of looking for hard-to-pronounce ingredients and eating foods with
few ingredients
1.
2.
3.
4.
5.
6.
7.
This week, we already talked about the importance of reading the ingredient list on your food.
Who has ever heard of partially hydrogenated oil? (ask kids to raise their hands if they have)
What is it? It is an unhealthy fat.
Who has ever heard of high-fructose corn syrup? (ask kids to raise their hands if they have)
What is it? It is another word for sugar.
These are unhealthy ingredients added to many foods and can make you feel sluggish.
Read through the ingredient list. Sometimes these items are not the first or second ingredient and
they may be hiding in the middle of the list.
8. See if you can eat fewer foods that contain partially hydrogenated oil and high-fructose corn syrup or
sugar.
9. If you see them in the ingredient list, can you make a different food choice or choose another similar
food with less of it?
10. If you choose to eat fruits and vegetables, they just have one ingredientthemselves!
Homework Assignment
Trainers can bring in more labels to use as props to set up this homework assignment.
Try reading some different labels on the foods you eat and you will be amazed at what you can learn!
81
Striking with Implements

Flexibility
Materials Needed


Review Class Agenda
BOKS Rocks! Cheer!
Warm-up (5 minutes)
Cones
Batons
Noodles cut short
Scarves
Balloons or beach balls
Poly spots or hula hoops
Skill of the Week

target
straight
and follow through

Relay Race Run

Skill of the Week: Striking with implements! Why? Striking with an object is a fundamental movement
that is utilized in sports such as hockey, tennis, and golf. Explain the activity and then demonstrate
proper technique. Have kids be demonstrators to offer leadership opportunities.
Activity: Fly Away
Game (5 minutes)
Fox and Rabbit

82

BOKS Blurb: Flexibility

Details: The ability to move your body with ease. To be flexible means that your joints can move in a full
range of motion.
To the kids: Flexibility means you can move easily. When you kick a ball, your leg comes all the way
back, kicks the ball, and then follows through. If you didnt move easily or werent flexible, then you
wouldnt be able to bring your leg way back or follow all the way through.
Warm Up:
Running:
Relay Race Run
Format:
Materials:
Set up:
Skill:
Object:
Team activity
Cones and batons
Running
Details:
to the next runner.
Suggestion: You can also add in other movements besides running like skipping, side shuffle, grapevine,
etc., as long as kids keep up the intensity of the pace.
Skill of the Week: Fly Away

Format:
Materials:
Set-up:
Partner
Noodles cut short (2 feet), juggling scarves, balloons or beach balls, poly spots or hula
hoops
Kids spread out in the designated area
83

Skill:
Object:
Striking with implements

To strike the scarf, balloon, or ball to keep it from hitting the ground
Details:
1. Have kids spread out with their partners so there is enough room to use the noodles without hitting
each other. Place poly spots or hula hoops down so kids know where to stand.
2. Give each partner group two scarves or one beach ball or balloon.
3. Each kid takes one scarf and hits it up into the air using his or her noodle, trying to keep it from hitting
the ground. Once the first kid gets the movement, he or she can pass to the partner. If using a beach
ball or balloon, have them hit it back and forth to each other.
4. If you have a large group of kids, have some in the middle of the space playing the game while the
others jog or do other movements around the perimeter of the area.
Game: Fox and Rabbit
Format:
Divide the class into teams of 20 kids each, or set up different games.
Materials:
None; this should be played in a gym or on the field.
Set-up:
Assign 5 foxes; the rest of the group is rabbits.
Object:
Foxes try to catch the rabbits.
Details:
1. The rabbits get a 10-second head start to get away from foxes.
2. The foxes chase after the rabbits and tag them.
3. If a rabbit is tagged, he or she turns into a fox and helps catch the other rabbits.
Play until all rabbits are caught.

Cool down:
Mountain Pose
Deep Breaths
84
BOKS Bits
Week 10, Day 1 Games
Todays Topic: Nutrition Labels Part 1 (1 of 3)
Objective
To discuss what nutrition facts mean on a label
1. Last week, we talked about how important it is to read the ingredient list on the back of a food
packagenot just reading the front of the food package.
2. The fewer the ingredients, the more likely the food is a Super food and not a Sluggish food.
3. Today we are going to learn about the nutrition facts label, which can also help you figure out if a food
is Super or Sluggish.
4. There are five main things to notice on the nutrition label: servings per container, calories, trans fat,
fiber, and sugar. Today we will talk about the first two: servings per container and calories.
5. Lets look at a Super cereal: Wheat Chex. Look to see how many servings are in the box before you
start to eat! Try to remember that the serving size tells you how many portions you should be able to
eat of this food before the box is empty.
6. Now lets look at the calories. Remember, that is the number of calories for each serving, not for the
whole box.
7. Remember that too much of even a good thing, like a Super cereal, will make you feel sluggish.
Note
Using the Wheat Chex label, you can make several copies to hand out if it is easier, or you can bring
in the actual box of cereal.
85
Striking with Implements

Flexibility
Materials Needed


Review Class Agenda
BOKS Rocks! Cheer!
Warm-up (5 minutes)
Skill of the Week
Hula hoops
Jump ropes
Noodles
Bean bags
Poly spots
Ball
Pinnies
Cones

target
straight
and follow through
Skill of the Week: Striking with implements! Why? Striking with an object
is a fundamental movement that is utilized in sports such as hockey, tennis, and golf. Explain the activity
and then demonstrate the proper technique.
BOKS Nest
Noodle Hockey
Musical Run

86

BOKS Blurb: Flexibility

range of motion.
Warm Up:

Nest
Format:
Materials:
Set-up:
Skill:
Object:
Group activity
68 hula hoops, noodles, bean bags, poly spots, or something else to designate where to
stand
The kids will make a big circle and place the one hula hoop in the middle. This is the
nest. The rest of the hula hoops are placed around the nest. Place poly spots close
enough so kids will be able to hit the bean bags into the hula hoops. Have each hula
hoop represent a movement. Example green = burpees, red = squat jumps, and orange =
kicking, and have the nest = group run.
Striking with hands
To get the bean bags into the nest
Details:
1. Everyone does jumping jacks.
2. One at a time, each player from the circle comes to the poly spot and tries to strike the bean bag and
have it land in a hula hoop.
3. The player goes back to the circle and the next player comes in. Repeat this process until all kids
have had a turn.
4. Count up how many bean bags are in each hula hoop and have them do the associated movements.
For example, if three bean bags are in green, two are in red, and one is in the nest, they would do
three burpees, two squat jumps, and one group run.
5. Repeat.
87
Noodle Hockey
Format:
Materials:
Set-up:
Skill:
Object:
Group activity
2 cones per goal, noodles, ball (use a larger ball for younger kids), and pinnies for one
team
Break the kids up into 2 teams. The kids try to score on the other team using noodles
instead of sticks.
To score on the opponents goal
Details:
1. Have the kids try to score on the other team.
2. Emphasize good body control and not bringing noodles up past the waist.
Musical Run
Format:
Materials:
Set-up:
Object:
Individual activity
Cones on outside corners of gym or field
Kids spread out across gym or field
To move while music is playing and stop when it is turned off
Details:
1. Turn on the music and the kids start jogging.
2. Every time you stop the music, give the kids a new movement.
3. The kids can walk, jog, sprint, side shuffle, and skip.
4. Continue for eight to 10 minutes.
5. If you do not have music, you can cue the kids by blowing a whistle.
Cool down:
Swan Dive
Deep Breaths
88
BOKS Bits
Objective
To further understand how to read a nutrition label and determine if it is a Super food
1. Today we are still talking about the nutrition facts label.
2. Remember, there are five main things to notice on the nutrition label: servings per container, calories,
trans fat, fiber, and sugar. Last time, we talked about servings per container and calories. Today, we
will talk about trans fat, fiber, and sugar.
3. Lets look at our Super cereal: Wheat Chex. How much trans fat per serving? 0 thats Super! The
less trans fat, the better.
4. Now lets look at the fiber. How much fiber per serving? 5 thats Super, too! The more fiber, the
better.
5. Now lets look at the sugar. How much sugar per serving? 5 thats Super, too! The less sugar, the
better.
6. Who remembers the Rule of 4s for breakfast cereal? The cereal should have 4 or more grams of
fiber and less than 4 + 4, or 8, grams of sugar.
7. Use the information weve learned today to check out the food labels of your favorite foods. The more
fiber and the less sugar and trans fat the better. That would be a SUPER food.
Note
Use Wheat Chex label or bring in the box to pass around.
Homework Assignment
When you go home, check out some of your favorite foods to see how much sugar they contain, and
report back to us!
89
Mini Olympics
Fun
Materials Needed

Cones
Agility ladders
Hula hoops
Balls
Meeting (5 minutes)

Review Class Agenda
FUN! FUN! FUN!
BOKS Rocks! Cheer!
Warm-up (5 minutes)
Mini Olympics (25 minutes)

Two teams play against each other. Teams will rotate together through all the stations. Look for the best
team to demonstrate FEAT (see the BOKS Kid of the Week information on page 9. The following skills
and games will be used:
Running: Speed Obstacle Course

Jumping: Just Jumping #1, #2, and #3
Kicking: Have a Ball with Red Light Green Light
Catching: BOKS Zig Zag

90

Warm Up:
Mini Olympics
Format:
Materials:
Set-up:
Skill:
Object:
Group activity
Follow the lesson plan for information about materials
The kids break into 2 teams and will be going through 4 stations working on skills already
learned. Each team will have their own 4-station set-up.
All of the skills
To have fun!
Details:
1. The kids break up into two teams and go through the four different stations of skills that have been
worked on for the session.
Speed Obstacle Courses

Format:
Materials:
Setup:
Skill:
Object:
Individual activity
Running
To work on running

Details:
moving.
place).
Just Jumping #1 (squat jumps)

Format:
Material:
Set-up:
Skill:
Object:
Individual activity
2 cones per team
Jumping
Work on squat jumps
91
Details:

Format:
Material:
Set-up:
Skill:
Object:
Individual activity
2 cones per team
Jumping
Work on tuck jumps
Details:

Format:
Material:
Set-up:
Skill:
Object:
Individual Activity
2 cones per team
Jumping
Work on broad jumps
Details:
begins.

Format:
Materials:
Set-up:
Skill:
Object:
Individual activity
None
Kicking
Details:
line.
light.
BOKS Zig Zag

Format:
Materials:
Group activity
46 cones and balls
92

Set-up:
Skill:
Object:
around them.
Catching
Details:
tosses.
Cool down:
Full-body Stretch
Deep Breaths
93
BOKS Bits
Objective
To further develop the understanding of Super vs. Sluggish foods by reading the nutrition label
1. Today we will finish talking about the nutrition facts label.
2. I am going to describe the contents of a nutrition label. Tell me if you think the food is Super or
Sluggish:
Servings per container: 12
Calories per serving: 100
Trans fat: 0
Fiber: 0
Sugars: 13
3. Sluggish, right? Because of all the sugar and no fiber.
4. This is the information for Strawberry Newtons, which are like Fig Newtons.
5. If you think about what we learned about ingredients a few weeks ago, you will see that strawberries
are listed as the fifth ingredient, behind all the sugar and partially hydrogenated cottonseed oil. If you
choose to eat an actual strawberry instead, you grab it and go and dont need to read the label.
Note
Use a Strawberry Newtons label. You can make several copies to hand out if it is easier, or bring in a
package. That will really make it real for the kids. You can also bring in a pack of strawberries.
94
Mini Olympics
Fun
Materials Needed

Meeting (5 minutes)

Review Class Agenda
FUN! FUN! FUN!
BOKS Rocks! Cheer!
Bean bags
Soft balls
Pinnies
Cones
Ball
Hula hoops
Warm-up (5 minutes)

team to demonstrate FEAT (see the BOKS Kid of the Week information on page 8). The following skills
Rolling: Junkyard
Underhand Throw: Over/Under
Overhand Throw: Castle Ball
Striking: Hit the Pie

95

Warm Up:
Mini Olympics
Format:
Materials:
Set-up:
Skill:
Object:
Group activity
All of the skills
To have fun!
Details:
Junkyard
Format:
Materials:
Set-up:
Skill:
Object:
Group activity
Rolling
other side.
Details:
opponents side.
Over/Under
Format:
Materials:
Set-up:
Skill:
Object:
Group activity
Underhand throw
Details:
96

Castle Ball
Format:
Materials:
Set-up:
Skill:
Object:
Group activity
etc.
Rolling/throwing
Details:
minute to do this.
everyone a chance.
Hit the Pie

Format:
Materials:
Set-up:
Skill:
Object:
Group activity
Striking with hands
Details:
Cool down:
Head Rolls
Deep Breaths
97
BOKS Bits
Todays Topic: Introduction to Macronutrients
Objective
To introduce macronutrients
1.
2.
3.
4.
5.
Today we are going to talk about macronutrients. What a long word! Can you say it with me?
MA-CRO-NU-TRI-ENTS
What is a macronutrient? It is a nutrient (or food) in our diet that provides us with energy.
We need macronutrients to live and we eat a lot of them.
There are three types of macronutrients. Can you guess what they might be?
Protein
Fat
Carbohydrates
6. What are they again? Please say them with me: protein, fat, and carbohydrates.
7. We will talk about each macronutrient in a class coming up.
Homework Assignment
Ask someone at home if they know what a macronutrient is!
98
Mini Olympics
Fun
Materials Needed

Yarn balls or bean bags

Cones
Balls
Meeting (5 minutes)

Review Class Agenda
FUN! FUN! FUN!
BOKS Rocks! Cheer!
Warm-up (5 minutes)

Running: BOKS Circle Relay

Jumping: Squat Jump, Tuck Jump, Broad Jump
Kicking: BOKS Kick Bowling
Catching: BOKS Zig Zag

99

Warm Up:
Mini Olympics
Format:
Materials:
Set-up:
Skill:
Object:
Group activity
All of the skills
To have fun!
Details:
BOKS Circle Relay

Format:
Materials:
Set-up:
Skill:
Object:
Group activity
Throwing
Details:
team and have fun.

Format:
Material:
Set-up:
Skill:
Object:
Individual activity
2 cones per team
Jumping
Work on squat jumps
Details:

Format:
Material:
Set-up:
Individual activity
2 cones per team
100

Skill:
Object:
Jumping
Work on tuck jumps
Details:

Format:
Material:
Set-up:
Skill:
Object:
Individual Activity
2 cones per team
Jumping
Work on broad jumps
Details:
The first kid does broad jumps down to then end cone, and then sprints back to the start. The next kid
begins
BOKS Kick Bowling

Format:
Materials:
Set-up:
Skill:
Object:
Individual activity
Cones and balls
Kicking
Details:
9. Suggestion: Give the kids challenges like trying to hit five or 10 in a row based on skill level, or move
the cone further back. When the group meets the challenge, they yell BOKS ROCKS.
BOKS Zig Zag

Format:
Materials:
Set-up:
Skill:
Object:
Group activity
46 cones and balls
around them.
Catching
Details:
tosses.
101

Cool down:
Cat/Cow Pose
Deep Breaths
102
BOKS Bits
Todays Topic: Protein
Objective
To introduce macronutrients, providing elaboration on what foods contain proteins
1. Who remembers what we talked about last class? MA-CRO-NU-TRI-ENTS
2. What is a macronutrient? It is a nutrient (or food) in our diet that provides us with energy.
3. There are three types of macronutrients: protein, fat, and carbohydrates. We will just talk about
protein today.
4. Protein This is anything that walked, swam, or flew before it got to you, or came from something
that walked, swam, or flew before it got to you. Can you think of some examples of protein?
Steak or hamburger (cows walk)
Turkey or chicken (birds fly)
Tuna or salmon (fish swim)
Eggs (come from chickens)
Milk (comes from cows)
5. Theres one exception to the protein definition. Does anyone know what it is? Beans like soy or ones
you find in chili or humus.
6. When is the best time to eat protein? Any time is a great time to eat protein! You can eat it with every
meal.
7. Protein is the macronutrient that fills you up the most. It really keeps you satisfied!
8. What kind of protein is best to eat? Lean protein is best, like turkey, chicken, fish, seafood, eggs,
ham, and roast beef.
Homework Assignment
Try to eat some protein at every meal and see if you feel fuller and have more energy.
103
Mini Olympics
Fun
Materials Needed

Meeting (5 minutes)

Review Class Agenda
FUN! FUN! FUN!
BOKS Rocks! Cheer!
Cones
Tennis balls or bean
bags
Balls
Mats or cones
Small, soft objects
Noodles
Pinnies
Warm-up (5 minutes)

Rolling: Knock It Off!

Underhand Throw: Oscars Trash Can
Overhand Throw: Way Back!
Striking: Noodle Hockey

104

Warm Up:
Mini Olympics
Format:
Materials:
Set-up:
Skill:
Object:
Group activity
All of the skills
To have fun!
Details:
Knock It Off
Format:
Materials:
Set-up:
Skill:
Object:
Group activity
cone.
Rolling
Details:
Oscars Trash Can

Format:
Materials:
Set-up:
Skill:
Object:
Group activity
Throwing
Details:
105

Way Back!
Format:
Materials:
Partner activity
Set-up:
Overhand throwing
Skill:
Object:
Details:
3. When both partners have successfully thrown the ball to his or her partner without having to
chase it, they can both can take a giant step back and repeat.
4. See how far back they can go while keeping the ball under control and throwing with accuracy.
Noodle Hockey
Format:
Materials:
Set-up:
Skill:
Object:
Group activity
team
instead of sticks.
Details:
Cool down:
Tree Pose
Deep Breaths
106
BOKS Bits
Todays Topic: Carbohydrates and Fats
Objective
To discuss what a carbohydrate is and what it does for your body, as well as the importance of
having fat in your diet
Discussion Questions about Carbohydrates

1.
2.
3.
4.
5.
6.
7.
8.
Today we are going to talk about macronutrients again.

There are three types of macronutrients: protein, fat, and carbohydrates.
Today we will talk about carbohydrates. Say it with me, CAR-BO-HY-DRATES. That is kind of hard to
say. You can call a carbohydrate a carb for short.
Who can guess what a carbohydrate is? Fruits, vegetables, and grains
So, lets think about some examples of carbohydrates:
Apples, mangos, bananas any kind of fruit
Carrots, lettuce, peppers any kind of vegetable
Whole-wheat bread, oatmeal, brown rice, whole-wheat crackers and pretzels, and pasta any kind
of grain
Some carbohydrates are super to eat and have one or just a few ingredients that you can pronounce,
like apples, carrots, Triscuits, and oatmeal.
Sluggish carbohydrates have lots of ingredients that may be hard to pronounce. What are some
examples? Pop Tarts, Cheese-its, Oreos, and Strawberry Newtons
Discussion Questions about Fats

1.
2.
3.
4.
Who remembers what we are talking about this week? MA-CRO-NU-TRI-ENTS

We already talked about protein and carbohydrates, so what is left?
Today we will talk about fat. Did you know that eating fat will not make you fat? In fact, it does the
exact opposite. If you eat fat, it helps you to feel fuller, like protein. So, what are fats? Oils, spreads,
dressings, and nuts. Here are some examples:
Olive oil, which your parents may cook with
Spreads like mayonnaise that you put in tuna fish or on a sandwich
Dressings like ranch dressing to dip your veggies in
Nuts and seeds like peanuts, walnuts, sunflower seeds, and nut butters like peanut and almond
butter (only if you are not allergic)
Avocado is also a Super fat!
5. Just like carbohydrates, eating too much fat may make you feel sluggish.
6. When we talked about snacks a few weeks ago, we talked about an easy way to know the right
amount of fat to eat. Do you remember? The amount of fat you eat in one serving should be equal to
the size of the tip of your thumb.
107

108
BOKS Bits
As a complement to the physical activity provided in the program, the BOKS curriculum includes
a nutritional tip for each class. These BOKS Bits are organized by weekly themes and include
fun games and important information about nutrition. BOKS Bits should be delivered by the
same trainer at the same time in each class. Delivering the BOKS Bits in an accurate (reading
the bits as written) and appropriate (consistent and confident) manner ensures consistent
messaging.
Each weeks lesson builds on knowledge provided during previous classes. The goal of the
BOKS Bits is to improve the participants knowledge of nutrition. Therefore, they are written in a
format that is easy to deliver and easy for the participants to understand. In turn, we hope that
the kids will learn to make good nutritional choices. Concepts discussed in class can be
reinforced if you choose to send out a program newsletter to participating families. Please
remember to be respectful of brands when discussing nutrition.
The BOKS Bits have been written in conjunction with Michael Leidig, MS, RD, LDN, CPT, the
Clinical Director of the Center for Youth Wellness at Floating Hospital for Children at Tufts
Medical Center in Boston, Mass. (www.floatinghospital.org/cyw)
109
BOKS Bits
Session 1
110
Week 1 Games
Todays Topic: Alphabet Food Game
Objective
To introduce BOKS Bits through fun games
7. Lets play a game Try to think of a food that starts with the letter A.
8. We will go around the room so that everyone who wants a turn can take one.
9. Lets take turns by grades; kindergarten will start with A, first grade with B, and so on.
10.
If we cant think of a food that starts with A, another grade can help out too.
11.
We will keep going until we get through the whole alphabet.
12.
Next time you go to the market, you can look for some of the foods we talked about and try
something new!
Suggestions
A Apples, B Blueberries, C Carrots, D Dill pickles, E Eggplant, F Frankfurter, G
Grapes, H Hamburger, I Ice cream, J Jalapeo peppers or Jam, K Kiwi, L Lettuce, M
Macaroni, N Noodles, O Olives , P Potatoes, Q Quinoa (grain) or Quail, R Radish, S
Spaghetti, T Tomatoes, U Ugli fruit, V Vegetables, W Watermelon, X Chex cereal, Y
Yogurt, Z Zucchini
111
Week 1 Games
Todays Topic: What is the most popular fruit?
Objective
To introduce fruits by playing the alphabet game
4. I am going to describe different fruits. Stand up if you like the fruit!
Apple (crunchy, eat it in the fall, red)
Banana (monkeys eat them, yellow)
Blueberries (little, blue)
Cantaloupe (orange, lots of little seeds)
Grapes (different colors like green or purple, round)
Mango (orange/yellow, big pit, rhymes with tango)
Peach (fuzzy outside, juicy)
Strawberry (stem on top, really sweet, red)
Watermelon (eat it in the summer, black seeds, really drippy)
5. Raise your hand if you have never tried one of these fruits.
6. Challenge the kids to try at least one new fruit listed and report back to class.
112
Week 2 Games
Todays Topic: What is the most popular vegetable?
Objective
To introduce vegetables through the alphabet game
4. I am going to describe different vegetables. Stand up if you like the vegetable!
Broccoli (looks like a flower, green)
Carrots (crunchy, orange)
Celery (stringy, crunchy, green)
Cucumber (you peel it, turns into pickles, green)
Peas (small, round, green)
Pepper (comes in many different colors, crunchy, green stem on top)
Lettuce (use it for salad and sandwiches, green)
Tomatoes (some people think it is a fruit, seeds, red)
5. Raise your hand if you have never tried one of these vegetables.
6. Challenge the kids to try at least one new vegetable listed and report back to class.
113
Week 2 Fruits and Veggies

Todays Topic: Fruits
Objective
To discuss the importance of fruit in a balanced diet
7. Remember last week, when we played that fruit game where you stood up if you liked the fruit I called
out? Have you tried a new fruit from the list?
8. It is recommended that we eat at least two or three pieces of fruit a day to help keep our bodies
healthy.
9. When can you eat fruit? Anytime: breakfast, lunch, dinner, snack, or dessert!
10.
Some examples of fruits include (ask kids to raise hands to name a fruit). Apples, bananas,
oranges, watermelon, grapes, mangos, strawberries, and pineapple.
11.
Try to wash your fruit before you eat it to get off the dirt and germs.
12.
What kind of fruit doesnt need to be washed? Frozen! It is just as good, too.
Homework Assignment
Try to eat fruit more frequently over the next few days and remember to wash what you eat. At the end
of the week, we will share what and how much you have eaten. Maybe try a new fruit!
114

Todays Topic: Veggies
Objective
To discuss the importance of vegetables in a balanced diet
8. Remember last week, when we played that vegetables game where you stood up if you liked the
vegetable I called out? Have you tried a new vegetable from the list?
9. It is recommended that we eat at least five servings of vegetables a day to help keep our bodies
healthy.
Examples of vegetables are (ask kids to give you some examples). Lettuce, peppers,
10.
tomatoes, carrots, peas, broccoli, celery, and cucumber.
Try to wash your vegetables before you eat them to get the dirt and the germs off.
11.
What kind of vegetable doesnt need to be washed? Frozen! They are just as good, too.
12.
What about canned vegetables? You should try to rinse them.
13.
Can anyone think of a vegetable that is actually a grain (like wheat)? Potatoes and corn.
14.
Homework Assignment
Eat vegetables as often as you can over the next few days and remember to wash them first. Come to
the next class and share what and how much you have eaten. Maybe try some new vegetables!
115

Todays Topic: Rainbow Fruits
Objective
To discuss what fruits and veggies make you strong
5. Raise your hand if you tried a new fruit this week. Raise your hand if you tried a new vegetable this
week. What did you try?
6. In order to get a variety of vitamins and minerals from your food, think about choosing lots of different
colored foods.
7. Lets see if we can make a rainbow choosing fruits and vegetables that make us strong.
8. Ask kids to raise their hands and give one example, or let each grade list a few fruits and veggies of
each color:
Red: Apples, red pepper
Orange: Carrots, orange pepper, orange, clementine
Yellow: Lemon, banana, yellow pepper, summer squash
Green: Lettuce, grapes, cucumber, celery, broccoli
Blue: Blueberries
Purple: Eggplant, grapes, blackberries, cabbage
6. A rainbow of different colored foods can give your energy levels a boost.
116
Week 4 Breakfast
Todays Topic: Healthy Breakfast
Objective
To discuss the importance of a healthy breakfast from a mental and physical standpoint, as well
as the best types of foods
7. Today we are going to talk about breakfast. What does breakfast mean (break the fast)? Our bodies
need fuel to keep going, just like a car.
8. Did you know that breakfast is the most important meal of the day?
9. If you skip breakfast, your brain and body are literally out of gas and wont be able to perform well.
10.
It is also important to eat the right kind of foods at breakfast.
11.
Ask for some ideas of the right breakfast foods. Some examples include: fruit, eggs, cottage
cheese, plain or light flavored yogurt, turkey bacon, high-fiber cereals (with no added sugar like Wheat
Chex or Puffins), and whole-wheat bagels.
12.
Try to remember that when you eat fruit and cereal, they provide the spark for energy, but foods
with protein like eggs, turkey bacon, and yogurt provide long-lasting energy.
Homework Assignment
Try to eat a healthy breakfast tomorrow. You will have the opportunity to share the results in the next
class.
117
Week 4 Breakfast
Todays Topic: Breakfast Cereal
Objective
To discuss the Rule of 4s and learn to read a nutrition label
8. During the last class, we discussed the importance of eating breakfast and the fact that cereal can be
a quick and healthy choice for breakfast.
9. Your homework assignment last class was to eat a healthy breakfast. Who wants to share what they
ate? (Instruct kids to raise their hands to share and put their hand down if a peer mentions what they
ate.)
10. Many breakfast cereals try to convince you they are healthy, but they are not.
11. An easy way to check is to use the Rule of 4s: On the back of the box, check the nutrition facts label
and look for cereals that contain at least 4 grams of fiber and no more than 4 + 4, or 8, grams of sugar.
12. We have three cereals with the labels. Guess if you think they meet the rule: (1) Wheat Chex (2)
Honey Nut Cheerios, and (3) Lucky Charms
13. Idea: If your favorite cereal does not meet the rule, try to mix half of your bowl of your cereal with half
a bowl of a healthier option.
14. Ask the kids to check their cereal boxes at home and see which ones pass the rule.
Note
Please use nutrition label handouts for Wheat Chex, Honey Nut Cheerios, and Lucky Charms. Print off
a few copies and highlight for the kids what to look for. You can pass them around the class. You can
also bring in real cereal boxes. This is a very helpful tool!
Homework Assignment
Have them check a label at home and report back if it would pass!
118
Week 5 Breakfast
Todays Topic: Juice vs. Fruit
Objective
To discuss the difference between juices and fruits
4. Did anyone remember to check the cereal box at home to see if it passed the Rule of 4s? Ask kids to
share the results quickly.
5. Who drinks juice in the morning with breakfast? Who eats fruit in the morning with breakfast?
6. Did you know that eating an orange, or any fruit for that matter, in its natural state is healthier than
drinking a glass of juice?
Why because most juices contain a lot of sugar.
6. Who drinks soda in the morning with breakfast? No one, right. That is not a healthy choice
7. Did you know that some juices contain as much sugar or even more than soda? WOW!
8. Drinking juice might not be as healthy as you thought, right?
9. Try eating an orange or an apple instead of drinking a glass of orange or apple juice.
10. A piece of fruit has a lot of fiber in it and makes you feel fuller than the juice, anyhow.
Homework Assignment
Try to eat an orange or apple instead of drinking juice. See if you are fuller. Tell us next class!
119
Week 5 Snacks
Todays Topic: Healthy Snack Tests
Objective
To discuss how to test if a snack is a super healthy one
9. I am going to tell you a way to help you choose a super healthy snack.
10.
Take your snack out of the package or the wrapper if it has one.
11.
Go over to the kitchen sink and turn on the water, then run your snack under the water!
12.
Can you still eat it?
13.
If yes, it is probably a super choice; if no, maybe you can make a different choice.
14.
What are some things that would be ok to eat after you run them under water? Fruits and
vegetables, such as apples, grapes, strawberries, carrots, and peppers. Hard-boiled eggs, cheese
sticks, nuts (if no allergies) .
15.
What would not be ok to eat? Cookies, potato chips, donuts, Twinkies .
16.
Another test could be if the food you are eating gets stuck in your teeth, then it is not a good
choice either. (This can be in response to lollipops or candy or raisins being ok to eat after running
them under water.)
Homework Assignment
Think about this when you get home from school today and see if you can make a really super choice!
120
Week 6 Snacks
Todays Topic: Portion Sizes
Objective
To discuss the importance of portion sizes
8. Does everyone remember the super healthy snack test we talked about last class?
9. Today we are going to talk about other ways to help you eat the right amount of your snack.
10.
What are some super snack choices? Apples, carrot sticks, peppers, 2% cheese sticks, turkey
rollups, whole-wheat crackers, and nuts.
11.
It is important to eat the right amounts of super healthy foods. Knowing the right portion size can
help you determine how much food to eat.
12.
If you are eating something from a package, the serving size is actually listed on the back of the
box at the top of the nutrition label.
13.
How many crackers do you think are in a serving? For most brands, one serving of crackers is
equal to five crackers.
14.
Other helpful snack tips include:
Use your hand to determine the right size.
Your index finger can be used to measure the amount of cheese.
Your palm measures protein like lunch meat.
An open handful measures bag snacks like pretzels.
A closed handful measures nuts and seeds.
The tip of your thumb measures fats like peanut butter, butter, and salad dressing.
Take what you want on your plate and put away the serving container or dish.
Try to sit and eat at the table, not from a bag or box.
Note
Consider bringing in a box of crackers to show where the serving size is listed.
121
Week 6 Snacks
Todays Topic: Super or Sluggish Game
Objective
To discuss the importance of food choices so you feel super!
6. We are going to play a fun game today called Super or Sluggish?
7. Super foods get a thumbs-up and sluggish foods get a thumbs-down.
8. If a food is healthy and gives you lots of energy, it is a super food. If a food is not so healthy and
doesnt give you energy, it is a sluggish food.
9. I am going to read a list of foods and you can call out Super or Sluggish after each one.
10.
If the response is closely mixed, talk about why the kids think it is or is not super or sluggish and
then have them vote again.
Chicken: Super
French fries: Sluggish
Turkey burger: Super
Orange: Super
Ice cream: Sluggish
Blueberries: Super
Potato chips: Sluggish
Soda: Sluggish
Nuts: Super
122
Week 7 Drinks
Todays Topic: Water
Objective
To discuss the importance of water consumption
11. Water is the most important thing you can put into your body to stay healthy and fit. All living things
need water to survive.
12. Did you know that about two-thirds of our body is made up of water?
13. Thirst is your bodys way of telling you that it needs more water.
14. When are the best times to drink? Before, during, and after exercise and whenever you feel thirsty.
15. Question How does your body lose water?
Your body loses water through sweat, going to the bathroom, and even breathing.
16. Question Who knows what it means to be dehydrated?
Dehydration means lack of water.
17. We say you are dehydrated when you dont have enough water for your body to function at its best.
18. It is important to drink water throughout the day, especially when it is hot outside and when you are
exercising.
19. What do you think about Vitamin Water? Is that better? NO!!!! It has lots of added sugar.
20. Whenever you have a choice of what to drink, remember that nothing beats a cold glass of water!
123
Week 7 Drinks
Todays Topic: What should you drink while exercising?
Objective
To discuss the importance of replenishing your body during physical activity
11. During the last class, we talked about water. We are going to talk about it again
12. Who was thirsty today when you were running (name daily activity)?
13. What do you think is the best way to quench your thirst when exercising? Ask for some answers; take
2 or 3 suggestions (water!)
14. Does anyone ever drink a sports drink such as Gatorade?
15. Did you know that an average 8-ounce bottle of a popular sports drink has as much sugar as six
Hersheys Kisses?
16. Did you know that the Gatorade bottle you buy from a vending machine is 20 ounces, or 2.5
servings? Remember, the serving size is what you are supposed to eat or drink at one time.
17. The electrolytes (things that add water back into your body) in a sports drink like Gatorade are geared
for athletes that participate in vigorous activity for more than one hour.
18. How long do we exercise at BOKS? Usually 20 to 30 minutes.
19. So, what is the best choice for you to drink when exercising?
WATER!
20. Just one more interesting fact: How many Hershey Kisses does a 12 oz. can of Coke have? 16
Kisses!
Note
It may be helpful to bring in 8-ounce and 20-ounce bottles as props (Coke and Gatorade). You can also
bring in Hersheys Kisses or sugar cubes.
124
Week 8 Drinks
Todays Topic: Smoothies
Objective
To discuss how to make a tasty, super treat!
IDEA: Have a smoothie party! Ask the kids to bring in a variety of fruits, yogurt, juice, cups, etc. Also
consider bringing in apples for kids who will not drink the smoothies. Trainers can bring in blenders, ice
cubes, knives, colanders, and cutting boards. Get some extra parents to volunteer to cut the fruit and
make the smoothies while the kids are in class. This is a great end-of-session activity too!
7. All week we have been talking about what to drink. What is the best thing to drink? WATER
8. There is another drink made with fruit that is super yummy, sweet, and a good treat any time of the
day. What is it? A smoothie!
9. Who knows what a smoothie is? What do you need to make a smoothie? Ask for suggestions:
A blender, food processor, or really good mixer and bowl, and an adult!
A baseball-sized amount of fruit, which can be fresh or frozen
Things that work well: bananas, mango, strawberries, kiwi, and berries
Add a golf ballsized amount of nut butter (peanut, almond, cashew) if you want and are not
allergic.
Things that dont work so well include melon (too watery), pineapple, and citrus fruits (too stringy).
Ice cubes
10.
Maybe something white like. (ask for suggestions) a tennis ballsized amount of plain, Greek,
or light yogurt, a little 2% milk, a little soy milk or soy yogurt, or coconut milk.
11.
Put it in the blender and go for it, but FIRST make sure your mom or dad are around to help and
say it is ok!
12.
Enjoy it!
125
Week 8 Ingredients
Todays Topic: Ingredients
Objective
To discuss the importance of reading the ingredients list
7. When you look a box of food, you need to make sure that you read more than just the front of the box
before you ask your parent to buy it!
8. When you turn the package around, you want to look at two things: the ingredient list and the nutrition
label. This week well talk about the ingredient list. Next week well talk more about the nutrition label.
9. The ingredient list tells exactly what is in the food you are buying. It is written with really small letters.
10.
The first ingredient on the list is the biggest. This means that the food you are eating is mostly
made up of the ingredients that come first on the list. Read the list. What is the first ingredient?
11.
You should also look at the second item on the list. There is a lot of that ingredient too.
12.
Are the first and second ingredients super healthy for you? If not, could you make a different
choice?
Note
Consider bringing in some packages that contain legible ingredient lists to show the kids. Bring in some
foods with a few ingredients (Triscuits) and then some with tons (Oreos).
126
Week 9 Ingredients
Todays Topic: Easy-to-pronounce Ingredients
Objective
To discuss the general rule of fewer ingredients
7. During the last class, we discussed the importance of reading the ingredient list on the package of
food.
8. A general rule is that foods with fewer ingredients, and made with words you know, are healthier for
you.
9. Fruits and vegetables, such as apples or carrots, only have one ingredient. Pumpkin seeds are made
only of pumpkin seeds and sometimes a little salt.
10. Triscuits are a super snack choice because they only have three easy-to-pronounce ingredients
Whole wheat, oil, and salt.
11. Other super snack choices are hard-boiled eggs, deli meat, 2% cheese sticks, low-fat cottage
cheese, fresh fruits and vegetables, applesauce without added sugar, fruit cups in water, and nuts, as
long as you are not allergic.
12. Can you think of a snack you had yesterday that only had a few easy-to-pronounce ingredients?
127
Week 9 Ingredients
Todays Topic: Hard-to-pronounce Ingredients
Objective
To discuss the importance of looking for hard-to-pronounce ingredients and eating foods with
few ingredients
11.
12.
13.
14.
15.
16.
17.
This week, we already talked about the importance of reading the ingredient list on your food.
Who has ever heard of partially hydrogenated oil? (ask kids to raise their hands if they have)
What is it? It is an unhealthy fat.
Who has ever heard of high-fructose corn syrup? (ask kids to raise their hands if they have)
What is it? It is another word for sugar.
These are unhealthy ingredients added to many foods and can make you feel sluggish.
Read through the ingredient list. Sometimes these items are not the first or second ingredient and
they may be hiding in the middle of the list.
18. See if you can eat fewer foods that contain partially hydrogenated oil and high-fructose corn syrup or
sugar.
19. If you see them in the ingredient list, can you make a different food choice or choose another similar
food with less of it?
20. If you choose to eat fruits and vegetables, they just have one ingredientthemselves!
Homework Assignment
Trainers can bring in more labels to use as props to set up this homework assignment.
Try reading some different labels on the foods you eat and you will be amazed at what you can learn!
128
Week 10 Nutrition Labels

Objective
To discuss what nutrition facts mean on a label
8. Last week, we talked about how important it is to read the ingredient list on the back of a food
packagenot just reading the front of the food package.
9. The fewer the ingredients, the more likely the food is a Super food and not a Sluggish food.
10. Today we are going to learn about the nutrition facts label, which can also help you figure out if a food
is Super or Sluggish.
11. There are five main things to notice on the nutrition label: servings per container, calories, trans fat,
fiber, and sugar. Today we will talk about the first two: servings per container and calories.
12. Lets look at a Super cereal: Wheat Chex. Look to see how many servings are in the box before you
start to eat! Try to remember that the serving size tells you how many portions you should be able to
eat of this food before the box is empty.
13. Now lets look at the calories. Remember, that is the number of calories for each serving, not for the
whole box.
14. Remember that too much of even a good thing, like a Super cereal, will make you feel sluggish.
Note
Using the Wheat Chex label, you can make several copies to hand out if it is easier, or you can bring
in the actual box of cereal.
129

Objective
To further understand how to read a nutrition label and determine if it is a Super food
8. Today we are still talking about the nutrition facts label.
9. Remember, there are five main things to notice on the nutrition label: servings per container, calories,
trans fat, fiber, and sugar. Last time, we talked about servings per container and calories. Today, we
will talk about trans fat, fiber, and sugar.
10. Lets look at our Super cereal: Wheat Chex. How much trans fat per serving? 0 thats Super! The
less trans fat, the better.
11. Now lets look at the fiber. How much fiber per serving? 5 thats Super, too! The more fiber, the
better.
12. Now lets look at the sugar. How much sugar per serving? 5 thats Super, too! The less sugar, the
better.
13. Who remembers the Rule of 4s for breakfast cereal? The cereal should have 4 or more grams of
fiber and less than 4 + 4, or 8, grams of sugar.
14. Use the information weve learned today to check out the food labels of your favorite foods. The more
fiber and the less sugar and trans fat the better. That would be a SUPER food.
Note
Use Wheat Chex label or bring in the box to pass around.
Homework Assignment
When you go home, check out some of your favorite foods to see how much sugar they contain, and
report back to us!
130

Objective
To further develop the understanding of Super vs. Sluggish foods by reading the nutrition label
6. Today we will finish talking about the nutrition facts label.
7. I am going to describe the contents of a nutrition label. Tell me if you think the food is Super or
Sluggish:
Servings per container: 12
Calories per serving: 100
Trans fat: 0
Fiber: 0
Sugars: 13
8. Sluggish, right? Because of all the sugar and no fiber.
9. This is the information for Strawberry Newtons, which are like Fig Newtons.
10. If you think about what we learned about ingredients a few weeks ago, you will see that strawberries
are listed as the fifth ingredient, behind all the sugar and partially hydrogenated cottonseed oil. If you
choose to eat an actual strawberry instead, you grab it and go and dont need to read the label.
Note
Use a Strawberry Newtons label. You can make several copies to hand out if it is easier, or bring in a
package. That will really make it real for the kids. You can also bring in a pack of strawberries.
131
Week 11 Macronutrients
Todays Topic: Introduction
Objective
To introduce macronutrients
8.
9.
10.
11.
12.
Today we are going to talk about macronutrients. What a long word! Can you say it with me?
MA-CRO-NU-TRI-ENTS
We need macronutrients to live and we eat a lot of them.
There are three types of macronutrients. Can you guess what they might be?
Protein
Fat
Carbohydrates
13. What are they again? Please say them with me: protein, fat, and carbohydrates.
14. We will talk about each macronutrient in a class coming up.
Homework Assignment
Ask someone at home if they know what a macronutrient is!
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Todays Topic: Protein
Objective
To introduce macronutrients, providing elaboration on what foods contain proteins
9. Who remembers what we talked about last class? MA-CRO-NU-TRI-ENTS
10. What is a macronutrient? It is a nutrient (or food) in our diet that provides us with energy.
11. There are three types of macronutrients: protein, fat, and carbohydrates. We will just talk about
protein today.
12. Protein This is anything that walked, swam, or flew before it got to you, or came from something
that walked, swam, or flew before it got to you. Can you think of some examples of protein?
Steak or hamburger (cows walk)
Turkey or chicken (birds fly)
Tuna or salmon (fish swim)
Eggs (come from chickens)
Milk (comes from cows)
13. Theres one exception to the protein definition. Does anyone know what it is? Beans like soy or ones
you find in chili or humus.
14. When is the best time to eat protein? Any time is a great time to eat protein! You can eat it with every
meal.
15. Protein is the macronutrient that fills you up the most. It really keeps you satisfied!
16. What kind of protein is best to eat? Lean protein is best, like turkey, chicken, fish, seafood, eggs,
ham, and roast beef.
Homework Assignment
Try to eat some protein at every meal and see if you feel fuller and have more energy.
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Todays Topic: Carbohydrates and Fats
Objective
To discuss what a carbohydrate is and what it does for your body, as well as the importance of
having fat in your diet
Discussion Questions about Carbohydrates

9.
10.
11.
12.
13.
14.
15.
16.
Today we are going to talk about macronutrients again.

There are three types of macronutrients: protein, fat, and carbohydrates.
Today we will talk about carbohydrates. Say it with me, CAR-BO-HY-DRATES. That is kind of hard to
say. You can call a carbohydrate a carb for short.
Who can guess what a carbohydrate is? Fruits, vegetables, and grains
So, lets think about some examples of carbohydrates:
Apples, mangos, bananas any kind of fruit
Carrots, lettuce, peppers any kind of vegetable
Whole-wheat bread, oatmeal, brown rice, whole-wheat crackers and pretzels, and pasta any kind
of grain
Some carbohydrates are super to eat and have one or just a few ingredients that you can pronounce,
like apples, carrots, Triscuits, and oatmeal.
Sluggish carbohydrates have lots of ingredients that may be hard to pronounce. What are some
examples? Pop Tarts, Cheese-its, Oreos, and Strawberry Newtons
Discussion Questions about Fats

7.
8.
9.
10.
Who remembers what we are talking about this week? MA-CRO-NU-TRI-ENTS

We already talked about protein and carbohydrates, so what is left?
Today we will talk about fat. Did you know that eating fat will not make you fat? In fact, it does the
exact opposite. If you eat fat, it helps you to feel fuller, like protein. So, what are fats? Oils, spreads,
dressings, and nuts. Here are some examples:
Olive oil, which your parents may cook with
Spreads like mayonnaise that you put in tuna fish or on a sandwich
Dressings like ranch dressing to dip your veggies in
Nuts and seeds like peanuts, walnuts, sunflower seeds, and nut butters like peanut and almond
butter (only if you are not allergic)
Avocado is also a Super fat!
11. Just like carbohydrates, eating too much fat may make you feel sluggish.
12. When we talked about snacks a few weeks ago, we talked about an easy way to know the right
amount of fat to eat. Do you remember? The amount of fat you eat in one serving should be equal to
the size of the tip of your thumb.
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BOKS Blurbs
BOKS Blurbs are basic fitness principles that are used in physical activity and sport. The BOKS Blurbs
are defined and broken down into words to which kids can relate. The BOKS Blurbs are meant to be a
quick overview of the principles that serves as an introduction to, and to create awareness of, the
concepts.
Agility
Balance
Body Control
Coordination
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Flexibility
range of motion.
Hand-Eye Coordination
Muscle Endurance
Speed
Strength
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Games and Activities

BOKS games and activities are a fun way to enhance learning. The description for each game and
activity has a format (individual, partner, or group activity), what is required for set-up, which Skill of the
Week is being used, and the details on how to run it.
Animal Relay (bunny hop, bear crawl, crab walk)

Format:
Team activity
Set-up:
2 cones per team place cones at each end of the gym
Skill:
Running
Details:
2. Each kid does bunny hops to end of gym, then turns around and crab walks back to the start. Then,
the next kid begins.

Format:
Individual activity
Materials:
Juggling scarves
Set-up:
Kids spread out in designated area
Skill:
Catching
Object:
To catch the scarves before they hit the ground
Details:
5. Give each kid one or two scarves.
6. Each kid takes one scarf and says Birdie Birdie in the tree, please fly down to me and throws the
scarf in the air.
7. He or she then tries to catch the scarf with two hands.
8. Repeat with variations: one hand, opposite hand, throw it up and spin around, two scarves at once
BOKS Beat the Clock

Format:
Running
Materials:
Stop watch, 4 cones
Set-up:
Set up 4 cones, marking off a running area
Object:
To run the entire time without needing to sit out a round
Details:
1. Have all of the kids spread out around the running area, inside or outside.
2. They should run on the perimeter of the field to avoid collisions.
3. The trainer says go and the kids run for 30 seconds. The trainer says stop and the kids will have
30 seconds to rest and recover.
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4. Next, the trainer says go and the kids run for 40 seconds. The trainer says stop and the kids will
have 20 seconds to rest and recover. Then, the trainer says go and the kids run for 50 seconds. The
trainer says stop and the kids will have 10 seconds to rest and recover.
5. Then, the trainer says go and the kids run for an entire minute. The trainer says stop and the kids
will have a minute to rest and recover.
6. Repeat as desired, if time allows.

Format:
Partner activity
Materials:
24 Cones and balls
Set-up:
812 cones lined up in a straight line on each side of the space. Have two kids per
cone.
Skill:
Catching
Object:
To work on catching
Details:
5. Two kids per cone and one ball for each
6. The first kid bounces the ball and tries to catch it.
7. He or she then tosses the ball to the partner.
8. The partner repeats the action.
Suggestion: Give challenges such as how many times can they catch without dropping, bouncing the
ball higher, clapping before catching, getting down on one knee and catching, and bouncing to their
partner.
BOKS Circle Relay

Format:
Group activity
Materials:
Set-up:
Skill:
Throwing
Object:
Details:
team and have fun.
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BOKS Four Square

Format:
Group activity
Materials:
Chalk or tape, 1 ball that bounces (per group)
Set-up:
Break kids into groups of eight. Chalk or tape an area that is a square roughly 67 feet
wide, and divide it into four even smaller boxes. In each square, write one letter: B-O-KS. Make multiple squares for more groups.
Skill:
Striking with hands
Object:
To pass a ball around using your hands
Details:
7. Have one kid stand in each square. The kid in the B is the server.
8. The other kids will stand outside the square and do jumping jacks or other movements while waiting
their turn.
9. The server bounces and hits the ball to another player in the square. The ball must bounce in another
players square. The other player must hit the ball before it bounces twice.
10. If the ball bounces twice or goes outside the square, everyone rotates around: B goes to O, O goes to
K, and K goes to S. S goes to B. S goes back to B
11. Now the new server serves the ball and repeats the game.
12. Play for one minute and switch. All kids on the outside come into the square and the other kids do
jumping jacks now.
BOKS Kick Bowling

Format:
Individual activity
Materials:
Cones and balls
Set-up:
Skill:
Kicking
Object:
Details:
Suggestion: Give the kids challenges like trying to hit five or 10 in a row based on skill level, or move the
cone further back. When the group meets the challenge, they yell BOKS ROCKS.
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BOKS Sprints
Format:
Team activity
Materials:
Cones
Set-up:
3 cones per team. Place cones at equal distances: 1/3 down the gym, 2/3 down, and all
the way down
Object:
Details:
1. The first kid runs down to the first cone and back to the start, then down to second cone and back to
the start, then down to third cone and back to the start, then tags the next kid in line.
2. The next kid begins to run.
BOKS Zig Zag

Format:
Group activity
Materials:
46 cones and balls
Set-up:
around them.
Skill:
Catching
Object:
Details:
with pinkies together for below the waist, and then six times with thumbs together for above-thewaist tosses.
Capture the Ball

Format:
Group activity
Materials:
Cones, balls, 4 hula hoops, pinnies
Set-up:
Set up jail zones on each side of the play area with a hula hoop. Create the center
boundary line that divides the two teams/sides. Put an equal number of balls in a hula
hoop on the far end of each teams space. Put one team in pinnies.
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Skill:
Throwing
Object:
To be the first team to catch the balls and get them back to your teams hula hoop without
Details:
1. The whistle blows and kids start running to steal an opponents ball (one at a time).
3. If tagged, kids go to opponents jail.
4. To get out of jail, another teammate must tag you and free you without getting caught. When leaving
jail, the kid gets a free walk back to his or her side, but the kid who did the releasing does not.
all get released.
6. If a kid gets a ball but then gets tagged, he or she needs to return the ball to its original spot and go to
jail.
7. If kids retrieve a ball without getting tagged, they can put it in their hula hoop.
8. Kids can throw the ball to their teammates and the teammate must catch the ball in order to keep it in
their hula hoop.
9. The first team to capture all the balls without getting sent to jail wins!
Capture the Flag

Format:
Divide the class into 2 teams
Materials:
Cones, bean bags, pinnies
Set-up:
Set up a jail zone on each side of the play area. Create the center boundary line that
divides the two teams/sides. Put an equal number of bean bags (flags) on the far end of
each teams space. Put one team in pinnies.
Skill:
Running
Object:
To be the first team to capture the flags and get them back to your teams side without
Details:
1. The whistle blows and kids start running to steal opponents flags.
3. If tagged, they go to opponents jail.
4. To get out of jail, another teammate must tag the capture kid and free him or her without getting
caught. When leaving jail, he or she get a free walk back to his or her teams side, but the kid who did
the releasing does not.
all get released.
6. If a kid gets a flag, but then gets tagged, he or she needs to return the flag to its original spot and
go to jail.
7. The first team to capture all the flags without getting sent to jail wins!
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Castle Ball
Format:
Group activity
Materials:
Set-up:
etc.
Skill:
Rolling/throwing
Object:
Details:
minute to do this.
everyone a chance.
Crab Walk Soccer

Format:
Group activity
Materials:
3-4 balls, cones
Set-up:
Kids line up in teams on opposite sides of the gym. Divide the balls equally between
teams and set up two cones far apart as the goals.
Skill:
Kicking
Object:
To get all the balls out of their side of the gym and into the goal at the other side
Details:
1. All kids assume a crab-walk position.
2. The kids need to kick the balls across the gym and into the goal.
3. When all balls are out of play, see which team has the most goals.
Cross-gym Sprints
Format:
Team activity
Materials:
None
Set-up:
Split the class into 2 groups (K2 and 35).
Object:
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Details:
1. Have the younger kids line up against the wall that creates the shorter distance from one side to the
other.
2. Have the older kids line up against the wall that creates the longer distance from one side to the
other.
3. On the lead trainers cue, the kids will alternate running back and forth as quickly as they can.
4. The movements can change from running to skipping to shuffling to butt kickers, etc.
5. Continue for at least five to seven minutes.
6. Make sure the kids spread out when they line up so they do not crash.
7. Cue them to line up shoulder to shoulder.
Suggestion: Try having the kids sprint to the center, then complete a movement, then sprint to the
opposite side.
Exercise Newcombe
Format:
Group activity
Materials:
13 balls
Set-up:
Divide the kids into two teams of 1015 kids. Have them stand on either side of the
monkey bar structure, volleyball net (if one is available), or divide the space with cones if
that is all you have to make a net.
Skill:
Catching
Object:
To catch the ball and practice skills
Details:
9. Set up some type of divider in the center of your space to make a court and have 1015 kids stand
on either side of the divider.
10. A kid from one team throws the ball to the other team.
11. Anyone on that team can catch the ball, but the ball has to be caught before it touches the ground.
(You might also start off by saying that kids can catch the ball on one bounce.)
12. The person who catches the ball quickly throws it back to the other side. The action is repeated.
13. Kids on each team take turns throwing the ball until someone misses or the ball goes out of bounds.
(In either of these situations, the toss then goes to the other team.)
14. Let the team with the BOKS Kid of the Week start the game.
15. Points are earned when the opposing team drops or misses the ball. To deemphasize winning and
losing, try playing very short games (5 points or for one minute). The trainer should keep skill balance
in mind as he or she forms groups and encourages kids to help one another out during play.
16. Each ball that is dropped equals one jumping jack. When time is up or 5 points have been reached,
the team with most misses determines how many jumping jacks the group will do.
Suggestion: To make it more challenging, have the kids play balancing on one leg.
Farmers and the Barnyard Animals

Format:
Group activity
Materials:
Noodles, lots of things that can be put on the floor (bean bags, small balls, balloons,
beach balls, etc.)
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Set-up:
Divide the kids into two groups. Kids on one side are the tractors and the kids on the
other side are the farmers. Place all the items, or animals, in the middle of the area,
or the field. Place hula hoop barns on the farmers side.
Skill:
Object:
Farmers need to herd all the animals into the barn
Details:
1. Farmers start lined up on one side and tractors start lined up on the opposite side. On the trainers
go, farmers go to the animals and try and herd them in with their noodles. Using the noodles, they
strike the animals while keeping them on the floor, and herd them back to their barns. Be sure to
remind the kids not to lift the noodles too high so they will not hit each other.
2. While farmers are herding, the tractors are running to the barn and taking the animals back into the
field. Once the animals are placed back into the field, the tractors need to run back to their starting
area and then they can run back to the barn and bring another animal back to the field. Repeat.
3. Switch up the farmers and the tractors.
Fly Away
Format:
Partner
Materials:
Noodles cut short (2 feet), juggling scarves, balloons or beach balls, poly spots or hula
hoops
Set-up:
Kids spread out in the designated area
Skill:
Object:
To strike the scarf, balloon, or ball to keep it from hitting the ground
Details:
1. Have kids spread out with their partners so there is enough room to use the noodles without hitting
each other. Place poly spots or hula hoops down so kids know where to stand.
2. Give each partner group two scarves or one beach ball or balloon.
3. Each kid takes one scarf and hits it up into the air using his or her noodle, trying to keep it from hitting
the ground. Once the first kid gets the movement, he or she can pass to the partner. If using a beach
ball or balloon, have them hit it back and forth to each other.
4. If you have a large group of kids, have some in the middle of the space playing the game while the
others jog or do other movements around the perimeter of the area.
Fox and Rabbit

Format:
Divide the class into teams of 20 kids each, or set up different games.
Materials:
None; this should be played in a gym or on the field.
Set-up:
Assign 5 foxes; the rest of the group is rabbits.
Object:
Foxes try to catch the rabbits.
Details:
1. The rabbits get a 10-second head start to get away from foxes.
2. The foxes chase after the rabbits and tag them.
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3. If a rabbit is tagged, he or she turns into a fox and helps catch the other rabbits.
4. Play until all rabbits are caught.
Go, Back, Hit It!

Format:
Individual activity
Materials:
Cones
Set-up:
Teams based on colored groupings, with cones at each end of the gym
Skill:
Running
Object:
Running with speed
Details:
11. The trainer can either yell BACK! or HIT IT!
12. If he or she yells BACK, the kids start running backward as fast as they can.
13. If he or she yells HIT IT! the kids drop to the floor (like a burpee), jump back up, and start running
again as fast as they can toward the end of the gym.
14. The trainer can alternate calling GO, BACK, or HIT IT! as many times as they want until the kids
16. Note: When the kids are running, it is an all-out effort. They should not be slowly jogging and try to
Suggestion: You can modify the HIT IT! with a squat, jump, or any other movement for the kids.
Go, Back, Kick It!

Format:
Individual activity
Materials:
Cones
Set-up:
Create teams based on colored groupings and place cones at each end of the gym
Object:
To practice the Skill of the Week
Details:
3. The trainer can either yell BACK or KICK IT!
4. If the trainer yells BACK, the kids start running backward as fast as they can.
5. If the trainer yells KICK IT! the kids kick their right foot up and touch their left hand, jump back up,
and start running again as fast as they can toward the end of the gym.
6. The trainer can alternate calling GO, BACK, or KICK IT as many times as they want until the kids
8. Note: When the kids are running, it is an all-out effort. They should not be slowly jogging and trying to
9. Suggestion: Rotate the kids through at least twice so they can alternate legs for kicking.
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Format:
Individual activity
Materials:
None
Set-up:
Skill:
Kicking
Object:
Details:
line.
light.
Hit the Pie

Format:
Group activity
Materials:
Set-up:
Skill:
Striking with hands
Object:
Details:
Hop, Skip, and Kick

Format:
Individual activity
Materials:
None
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Set-up:
Use boundaries to create an appropriate-size play area as needed.
Skill:
Kicking
Object:
To improve kicking technique
Details:
1. Demonstrate how to avoid contact with each other and to not kick someone that is close to you.
2. Spread kids out to avoid contact and collisions.
3. Everyone must stay inside the boundaries (explain boundaries if needed).
4. On the first signal or music, the kids begin hopping (skipping, jumping, etc.).
5. On the second signal or music, the kids must stop where they are and kick in a balanced position.
Repeat several times, changing what kids do for each signal.
Jumping Jack Relay

Format:
Individual activity
Materials:
Cones, hula hoops
Set-up:
Skill:
Running
Object:
To work on running
Details:
3. Everyone starts with three jumping jacks.
4. The first person from each line sprints to the middle of the space (have cones or hula hoops to show
where they need to stop) and high fives with both hands the kid from the line across from them, and
then runs back to his or her line.
5. When they are back in line, all the kids in line do three jumping jacks.
6. The next kid in line goes.
7. Have the kids go twice and then sit down so that it is easier to know when their line is done.
Junkyard
Format:
Group activity
Materials:
Set-up:
Skill:
Rolling
Object:
other side.
Details:
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opponents side.

Format:
Individual activity
Material:
Set-up:
2 cones per team

Skill:
Jumping
Object:
Work on squat jumps
Details:

Format:
Individual activity
Material:
2 cones per team
Set-up:
Skill:
Jumping
Object:
Work on tuck jumps
Details:

Format:
Individual Activity
Material:
2 cones per team
Set-up:
Skill:
Jumping
Object:
Work on broad jumps
Details:
begins.
Kick It Up! Kicking Wave

Format:
Group activity
148
Materials:
Cones
Set-up:
Teams based on colored groupings, with one cone per group
Skill:
Kicking
Object:
Practice kicking
Details:
1. Spread cones around the designated playing area.
2. Have each group of kids make a circle around its cone.
3. One kid starts by kicking his or her right foot up and touching the inside of the foot to the left hand.
4. Once the first kid is done, the next kid will go. They perform the movement like a wave.
5. When all kids have had a turn, they all run one lap as a group.
6. When they come back, they will do it again, this time with the left foot.
7. Challenge the kids to see which group can complete the most laps in a designated time.
Knock It Off
Format:
Group activity
Materials:
Set-up:
cone.
Skill:
Rolling
Object:
Details:
Mini Olympics
Format:
Group activity
Materials:
Set-up:
Skill:
All of the skills
Object:
To have fun!
Details:
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Musical Run
Format:
Individual activity
Materials:
Cones on outside corners of gym or field
Set-up:
Kids spread out across gym or field
Object:
To move while music is playing and stop when it is turned off
Details:
6. Turn on the music and the kids start jogging.
7. Every time you stop the music, give the kids a new movement.
8. The kids can walk, jog, sprint, side shuffle, and skip.
9. Continue for eight to 10 minutes.
10. If you do not have music, you can cue the kids by blowing a whistle.
Nest
Format:
Group activity
Materials:
68 hula hoops, noodles, bean bags, poly spots, or something else to designate where to
stand
Set-up:
The kids will make a big circle and place the one hula hoop in the middle. This is the
nest. The rest of the hula hoops are placed around the nest. Place poly spots close
enough so kids will be able to hit the bean bags into the hula hoops. Have each hula
hoop represent a movement. Example green = burpees, red = squat jumps, and orange =
kicking, and have the nest = group run.
Skill:
Striking with hands
Object:
To get the bean bags into the nest
Details:
6. Everyone does jumping jacks.
7. One at a time, each player from the circle comes to the poly spot and tries to strike the bean bag and
have it land in a hula hoop.
8. The player goes back to the circle and the next player comes in. Repeat this process until all kids
have had a turn.
9. Count up how many bean bags are in each hula hoop and have them do the associated movements.
For example, if three bean bags are in green, two are in red, and one is in the nest, they would do
three burpees, two squat jumps, and one group run.
10. Repeat.
Noodle Hockey
Format:
Group activity
Materials:
team
150

Set-up:
instead of sticks.
Skill:
Object:
Details:
Oscars Trash Can

Format:
Group activity
Materials:
Set-up:
Skill:
Throwing
Object:
Details:
Over/Under
Format:
Group activity
Materials:
Set-up:
Skill:
Underhand throw
Object:
Details:
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Partner Catching
Format:
Partner activity
Materials:
Set-up:
Skill:
Catching
Object:
Details:
Partner Passing (Kicking)

Format:
Partner activity
Materials:
1 ball for each pair of kids
Set-up:
Skill:
Kicking
Object:
To pass with accuracy
Details:
2. The kids work on kicking the ball to their partners with the inside of the foot while trying to be
accurate.
3. The partner retrieves the ball and kicks it back.
4. Repeat.
Suggestion: Kids who are not able to kick 10 feet with accuracy can move in. Also, give them challenges
like kicking accurately to each other five or 10 times based off of their skill level.
Partner Scarf Throwing

Format:
Partner activity
Materials:
Juggling scarves
Set-up:
All kids will need a partner.
Skill:
Overhand throw
Object:
To work on throwing and catching scarves without dropping them
Details:
1. Partner 1 has a scarf and rolls it up like a ball in a fist.
2. Partner 1 throws the scarf to partner 2, who tries to catch it before it hits the ground.
3. They throw it back and forth, trying not to drop the scarf.
152
Suggestion: Challenge them to add an additional scarf and throw continuously back and forth, or have
them throw for distance.
Pin Down
Format:
Group activity
Materials:
1216 cones or pins, 1216 hula hoops, 1216 poly spots (optional), 16 soft balls
Set-up:
Break into 2 teams and split the playing area in half. Spread out 68 hula hoops and
place 1 cone or pin in each hula hoop. If you have poly spots, put 1 in each hula hoop to
use as a marker for the cone/pin. Do the same on other side of the playing area with hula
hoops and cones/pins. Scatter half the balls on one side and the rest on the other side.
Skill:
Striking with hands
Object:
To knock down all the cones/pins while striking a ball with your hand
Details:
1. Each team has to stay on their own side during the entire game.
2. The kids find a ball, bounce it, and then strike it with their hand to try to knock the other teams
cones/pins over.
3. The first team to knock all the pins over gets to choose the movement that the group will do (such as
jumps, squats, bear crawl, etc.).
4. The whole group does 20 repetitions of the movement the team chose.
5. The teams have 30 seconds to put the cones/pins back in the hula hoops and play again.
Pizza Oven
Format:
Group activity
Materials:
Cones (one for each team), hula hoops (2 for each team), things that can be thrown
(small objects such as bean bags, balls)
Set-up:
Color-code the kids and put them into teams, relay style
Skill:
Underhand throw
Object:
To get as many toppings on your pizza as possible
Details:
1. Set up one cone for each team at one end of the space and have the teams line up behind their color.
2. Set up hula hoops at the center line, one per each color team (this is the oven).
3. Set up one hula hoop approximately 4 feet away from the center line hula hoop for each team (this is
the pizza).
4. Place small objects in the oven hula hoops. These are the toppings (call them different toppings for
each round).
5. The first kid in line runs to the oven, stops, and grabs one topping. He or she uses an underhand
throw to try to get it on the pizza. Make sure they are not rushing the throw.
6. After the underhand throw, they run back to their lines and the next person goes.
7. Repeat until all the toppings are gone.
8. Push the pizzas farther back for more of a challenge.
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Red Cup Toss and Catch
Format:
Group activity
Materials:
Cups, balls or bean bags, and hula hoops
Set-up:
Set up lines on both ends of the gym by color (relay style). Set up 1 hula hoop per line in
the middle of the gym or area. Place red cups and 1 ball in each hula hoop.
Skill:
Catching
Object:
To get as many cups as you can to build a big tower
Details:
1. The first person in each line runs to the center, picks up the ball, and passes it back and forth with his
or her teammate twice, focusing on catching.
2. He or she puts the ball back in the hula hoop and each kid takes one cup and runs back to his or her
line.
3. The next person in line takes his or her turn and so on.
4. Continue for three minutes and then give the kids one minute to build a tower with the cups that they
brought back.
Relay Race Run

Format:
Team activity
Materials:
Cones and batons
Set up:
Skill:
Running
Object:
Details:
to the next runner.
14. You can also add in other movements besides running like skipping, side shuffle, grapevine, etc., as
long as kids keep up the intensity of the pace.
Ribbit Ribbit Relay

Format:
Individual activity
Materials:
Cones, hula hoops
Set-up:
Skill:
Kicking
154

Object:
To get moving!
Details:
3. Kids do two frog jumps and say ribbit ribbit and then kick the imaginary lily pad out of their way.
4. They then run to the middle of the space, tap their hand on a cone or hula hoop, and run back to their
line.
Rock, Paper, Scissors Tag

Format:
Group activity
Materials:
6 plastic grocery bags, 4 cones
Set-up:
Section off the play space in the gym or on the field with the 4 cones. Pick 6 kids to be
taggers and give them each a plastic bag to stick into the side of their pants/shorts.
Skill:
Jumping
Object:
Get moving and try not to get tagged
Details:
1. Teach all of the kids the following movements:
Jump up and down then stand spread eagle for PAPER
Cross legs and arms for SCISSORS
Squat down for ROCK
2. Designate six taggers and gives them each a plastic grocery bag.
3. On the trainers go, the taggers start chasing the kids.
4. If a kid is tagged, he or she and the tagger play rock, paper, scissors using the movements above.
5. The winner continues to run around and the non-winner takes the plastic grocery bag, puts it into the
side of his or her pants/shorts, and becomes a tagger.
6. Play for three minutes and see if anyone wants to be a tagger who has not been one yet. Switch up
taggers and play again.
Rolling Relay
Format:
Individual activity
Materials:
Cones, hula hoops
Set-up:
Group the kids by color group. Set up lines on both ends of the gym. Set up 1 hula hoop
or cone per line in the middle of the gym or area.
Skill:
Running
Object:
To improve rolling skills
Details:
7. The first kid in each line has a ball and runs to the hula hoop in the middle of the space.
8. When he or she gets to the center, the kid rolls the ball back to the next person in line and runs back
to the line.
9. Once the second kid has the ball, he or she runs with the ball to the middle.
10. Repeat until all kids have gone at least twice.
11. Have kids doing jumping jacks or other movements while waiting.
155

12. Challenge them by timing to see how long it takes all the kids to get through their line as a group.
Run 200 meters/400 meters/800 meters/1200 meters/1 mile

Format:
Running
Materials:
None
Set-up:
Object:
Details:
and repeat.
Run 200 meters/400 meters/800 meters/1200 meters/1 mile with Obstacles

Format:
Running
Materials:
Set-up:
Object:
Details:
Running Wild Relay Race (running and skipping)

Format:
Team activity
Materials:
Cones
Set-up:
2 cones per team. Place cones at either end of the gym
Object:
To practice running and skipping in a fun setting
Details:
4. The first kid starts out by running to the end cone, then skipping all the way back to the start.
5. The next kid begins to run when the first is finished.
So Close!
Format:
Individual activity
Materials:
Hula hoops, balls
156

Set-up:
812 cones lined up in a straight line where the kids will line up and 1 hula hoop on the
Skill:
Rolling
Object:
To roll the ball into the hula hoop
Details:
1. Have the kids form lines behind all the cones based on color groups, roughly four to six kids per line.
3. The first kid in line runs to the hula hoop and waits for the ball to be rolled by the second kid in line.
The first kids job is to retrieve the ball, bring it to the next person in line, and go to the end of the line.
4. The second kid in line rolls the ball, trying get the ball into the hula hoop.
5. If it goes into the hula hoop, he or she does one burpee. If the ball misses, he or she does one
jumping jack.
6. The second kid then runs to where the hula hoop is and waits to retrieve the ball from the next roller.
Suggestion: Challenge the kids to see how many they can get in hula hoop in a certain amount of time.

Format:
Individual activity
Materials:
Setup:
Skill:
Running
Object:
To work on running

Details:
moving.
place).
Throw and Catch Tag

Format:
Group activity
157

Materials:
46 pinnies or foam noodles, 2 bean bags for older kids, 2 soft balls or tennis balls for
younger kids
Set-up:
Break the kids into 2 groups (younger kids in one side, older kids on the other). Play the
same game on each side. Each side has 23 taggers and 2 balls or bean bags.
Skill:
Catching
Object:
To work on catching skills
Details:
1. Choose a three or four kids to be the taggers and have them wear a pinnie or hold a foam noodle to
tag with.
2. Choose two kids to hold one bean bag or ball each.
3. When tagged, kids do jumping jacks until someone with a ball or bean bag passes it to them.
4. Alternate taggers and throwers every two minutes.
5. Keep playing until time runs out, for a maximum five to 10 minutes.
Toilet Tag
Format:
Divide kids by color groups
Materials:
Pinnies for taggers
Set-up:
The kids spread out across gym
Skill:
Running
Object:
To avoid getting tagged, to free teammates
Details:
8. Choose a few kids to be the taggers and have them wear pinnies.
9. Kids run around the gym trying not to be tagged.
10. When tagged, the kids squat down like on the toilet, with one arm up.
11. When a kid on the same team flushes (pushes the arm down), the kid is back in the game.
12. Alternate taggers every two minutes.
13. Keep playing until time runs out, for a maximum of five to 10 minutes.
14. Have kids make a flushing sound when their arm is pushed, if desired.
Triangle Tag
Format:
Group activity
Materials:
None
Set-up:
Have the kids form groups of 4
Skill:
Running
Object:
To work as a team and protect one teammate from the chaser
Details:
1. The kids form groups of three and hold hands.
2. The fourth person in each group will be on the outside of the circle as the chaser.
158

3.
4.
5.
6.
Designate one person in the circle as the person the chaser will try to tag.
On the trainers cue, the chaser will try to tag the designated person in the group.
The group holding hands will work together to protect the designated person.
Once the chaser tags the designated person, the kids switch roles among the group of four.
Suggestion: Have a hula hoop or poly spot for each group as a marker, so kids stay in their area.
Way Back!
Format:
Partner activity
Materials:
Set-up:
Skill:
Overhand throwing
Object:
Details:
6. When both partners have successfully thrown the ball to his or her partner without having to chase it,
they can both can take a giant step back and repeat.
See how far back they can go while keeping the ball under control and throwing with accuracy.
Whack it!
Format:
Group activity
Materials:
Beach ball or other ball that bounces
Set-up:
Break the kids into groups (8-10 kids) and have each group make a circle.
Skill:
Striking with hands
Object:
To see how many times the players can keep the ball up in the air (if a beach ball) or hit
it to other players
Details:
1. Have the kids start with a small group circle.
2. One kid hits the beach ball up in the air to someone in his or her group.
3. The kids should try to keep the ball from hitting the ground.
4. Make the circle bigger.
5. If you are using a tennis ball or other ball that bounces, have the kids try to hit it to another player with
using only one bounce.
X Marks the Spot

Format:
Individual/partner activity
Materials:
Duct tape, balls or bean bags, and a wall
159

Set-up:
Tape 1012 Xs on a wall with duct tape and on the floor roughly 6 away from the
target. Spread them out to allow room.
Skill:
Overhand throw
Object:
To hit the target with a ball
Details:
6. One bean bag per kid/team.
7. Have the kids point their non-dominant hand and step with that same foot toward the target.
8. While stepping toward the target, the kids twist their hips and throw toward the target with their
dominant hand. At this point, the body should be facing the target.
9. Switch partners.
10. Step back after each partner can hit the X five times.
160
Locomotor Movements
Start simple and add a few new ones each weekchange it up so the kids wont get bored!
After one complete rotation of doing each warm-up successfully, you can make it into a partner
warm-up, having the kids do the movements you call out next to each other or while linking
hands.
Butt Kicker
Jog, bending the knees and trying to touch the feet to the butt.
Crab Walk
Sit down and put the hands and feet flat on the ground. Lift your bottom and hips as high off the ground
as you can. Move the feet first and then the hands catch upmoving like a crab.
Frog Jumps
Place the feet on the ground, shoulder-distance apart. Put your hands on the ground in between the
knees. Start in a bent-down position and reach tall to the sky from a squatting position to a standing
position.
Gallop
Run like a horse. Keep both legs straight/stiff and let one foot lead the other (switch the leading foot when
needed). The leading foot goes forward the whole time while the other foot just follows behind it.
Grapevine
Facing sideways, cross the legs in front and in back, repeating rapidly. Make sure to go in both directions.
High Knees
Jog, lifting knees as high as possible in front.
Jog
Jog at a moderate pace, 50% of maximum effort.
Ladders
Perform rapid, repetitive movements, hop scotchstyle. This can be done outside, with a ladder or a
chalkboard course. Hop scotch, out in/out in, left side, right side, bunny hops, etc.
Leaping
This involves jumping for distance, using one foot to propel the body. Alternate pushing off of each foot.
Moving Broad Jump

Stand with feet hips-distance apart. Using the arms to gain momentum, jump forward and out as far as
possible. Make sure to hold the landing in a partial squat position. Repeat. Each jump should be a 75%
effort.
Seal Walk
Walk on the hands, with the arms straight and fingers pointing forward. Keep the bottom and hips low and
the knees together and eyes forward. Move forward by alternating hands.
161

Side Stretch
Leading with the right leg, place the legs wide, bend the knees, and lean the body to right with the right
knee bent and the left leg straight. Feel the stretch on the left side, then shift to the left and then back to
the right. Pivot to lead with the left leg. Feel the stretch on the right side, and then shift to the right and
then back to the left. Repeat.
Skipping
This involves a step and hop combined. With your right foot, step and have the left foot pass your right
foot by hopping past it. Combine the two to perform a skip.
Skipping (power)
Skip, making sure each leg is lifted as high as possible with every step. Alternate legs.
Soldier Walk
Raise the right leg up to hip-height or higher, and try to touch it with the left hand. Return the foot to the
ground and move forward with the left leg. Repeat, alternating legs.
Quad Walk
Stand on right leg. Take the left foot in the left hand and gently pull the heel to the butt while lifting up on
the right toes. Return the left foot to ground and repeat with the right leg. Repeat, alternating legs.
162
Locomotor Warm-ups
We want all participants to put forth maximum effort during class, so it is important to warm up
their muscles. The warm-up activity should last about 5 minutes and should include locomotor
movements as well as dynamic stretching. Try a variety of different activities to keep the kids
interested. We encourage an active warm-up, getting kids moving right away. This allows the
kids to loosen their muscles while preventing them from injury related to stretching cold
muscles.
Warm-up Formations:
Locomotor Movement full class in open space Everyone spreads out in their own personal
space (an arms-length between themselves and others). The trainer calls out the locomotor
movement while all kids perform it.
163
Skills of the Week

The Skill of the Week calendar is included on page 10 for your reference. During the first class of the
week, the skill is introduced and explained, and the proper form is demonstrated. Kids should practice the
movement and trainers should move around the class to assist with form and range of motion. During the
second class of the week, the skills can be practiced and reinforced through stations, tabatas, relay
races, obstacle courses, and 30-second max efforts. Throughout the sessions, the key points of
performance should be repeated to the kids when doing the movements. Make sure your demonstrator
can do the skill requested before showing the entire class.
Broad Jumps
Details: Stand with feet hips-distance apart. Using the arms and hips to gain momentum, jump forward
and out as far as possible. Make sure to hold the landing in a partial squat position.
Use your arms
Bend your knees
Hold your landing
Catching
Watch the ball
Kicking
Follow through
Overhand Throw
164

Rolling
Running
Keep arms bent
Squat Jumps
Details: Set feet shoulder-distance apart, send arms up, butt back, and squat down so the butt is below
the knees. Keep the knees out and jump up straight and tall. Land back down in a full squat. Repeat
explosively.
Keep the heels super-glued to the ground
Squat deep to get your pockets below your knees
Jump up straight and keep your back arched like a superhero
Striking
Tuck Jumps
Details: From a standing position, jump up as high as possible, tuck the legs up until they are parallel to
the chest, and then stand again. Do these in rapid succession.
Jump up high
Bring knees high
Stand up straight at end
165
Underhand Throw
166
Cool-down
After the kids have exhausted a lot of energy during the end of the class game, it is important to allow
time for the kids to adequately cool down. This should not be skipped, as it is an important transitional
step in moving from BOKS to school. If you are short on time, you can have one trainer lead the cooldown and another start discussing the BOKS bit. Once the kids are ready to move to class, have them
participate in one last round of relaxing deep breaths.
Cat/Cow Pose
Deep Breaths
Full-body Stretch
Head Rolls
Mountain Pose
Other Yoga Movements

As desired, trainers can include simple yoga movements in the cool-down as well.
Shake Out
First shake your left hand 12 times, counting out loud to 12, then the left foot 12 times, then the right hand
12 times, then the right foot 12 times, then do each six times, and then do each three times.
Shoulder Stretch Shoulders and hamstrings

With legs hip-distance apart, cross the arms behind the back and bend forward at the waist. Allow the
arms to lift up toward the head. Hold for a few seconds.
Supine Twist Back

Lie down on your back with the legs straight. Lift the left leg up and bend the knee toward the chest. Grab
the left knee with the right hand, pull the knee across the body and push the knee down to the ground.
Hold for a few seconds. Return the legs to the original position and repeat on the other side.
167

Swan Dive
Tree Pose
Triceps Stretch Triceps

Raise the arms overhead. Bend the right arm back behind the head and hold onto the right elbow with the
left hand. Push down and hold for a few seconds. Reverse sides.
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BOKS Fundamental Movements Curriculum

Active Kids = Active Minds

BOKS Fundamental Movements Curriculum

What people are saying about our new curriculum

BOKS Fundamental Movements Curriculum

BOKS Fundamental Movements Curriculum

BOKS Fundamental Movements Curriculum

BOKS Fundamental Movements Curriculum

BOKS Fundamental Movements Curriculum

Running and/or Running-related Actvity

Skill of the Week

Cool-down, BOKS Bit, Wrap-up/Transitions

BOKS Fundamental Movements Curriculum

BOKS Kid of the Week

BOKS Fundamental Movements Curriculum

Skill of the Week Calendar

Sports that Use Them

Track, soccer, Tennis

Body Control, Agility,

Soccer, Football, Rugby

Coordination, HandEye Coordination

Ultimate Frisbee, Football,

Coordination, HandEye Coordination

Horseshoe, Softball, Rugby

Baseball, Football, Softball

Tennis, Golf, Hockey

Coordination, HandEye Coordination,

BOKS Fundamental Movements Curriculum

Arrive, check in, and receive color designation

Review appropriate BOKS behavior and safety

Skill of the Week

Look where you are going

Locomotor Lines (choose 35 movements to start)

Running-related Activity (10 minutes)

Skill of the Week (10 minutes)

Cool-down/Nutrition Talk (5 minutes)

BOKS Fundamental Movements Curriculum

What you need to know

BOKS Blurb: Cardiovascular Endurance

Running: Run 400 meters

Skill of the Week: Jumping Jack Relay

BOKS Fundamental Movements Curriculum

Game: Capture the Flag

Divide the class into 2 teams

BOKS Fundamental Movements Curriculum

BOKS Fundamental Movements Curriculum

Arrive, check in, and receive color designation

Review appropriate BOKS behavior and safety

Look where you are going

Locomotor Lines (use 35 movements)

Running-related Activity, Skill of the Week, Game (25 minutes)

Cool-down/Nutrition Talk (5 minutes)

BOKS Fundamental Movements Curriculum

What you need to know

BOKS Blurb: Cardiovascular Endurance

Running/Skill of the Week/Game: Stations

Obstacle course set-up:

BOKS Fundamental Movements Curriculum

BOKS Circle Relay

Hula hoops and Jump rope

BOKS Fundamental Movements Curriculum

BOKS Fundamental Movements Curriculum