Program Format
Step 1: Warm-Up
Toddlers
Ages 12-24 months
1a. Toddler - Stretches
Choose 3 Stretches
Development will vary with sitting, crawling, and walking. Allow for each child to have fun and move.
Pat-A-Cake
The Wheels on the Bus
If You’re Happy
Heads, Shoulder’s, Knees, and Toes
10 Little Fingers
The Itsy Bitsy Spider
Belly Knee Bends
Belly Arm Stretches
Happy Baby Pose and Sway
Sideways Grabbing Fruit– Reach to the side pretend grab different fruits or foods
Midline Cross Reaches– Reach right hand across to left side of the body and vice versa.
Arm Circles- Forward and Backward
Neck Circles- Clockwise/CounterClockwise
1b. Toddler - Gross Motor Movements
Choose 2-4 Gross-Motor Movements
London Bridge
Move to the Beat/Rhythmic Walk– Kids move their feet/hands/body to the music’s beat.
Belly Balance- Play rhythmic music and rocking bodies back and forth to the beat.
Cat and Dog- Go on all fours, moving heads around to look up, down, side to side.
Hickory Dickory Dock- Standing and then flopping to the sounds of the music.
Row Row Row Your Boat– Back and forth rocking movement with/without props.
Baby Shark- Kids move their hands/bodies up and down to the different motions.
1c. Toddler - Obstacle Course
| Fewer Objects in course with more space |
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Preschool
Ages 3-5 years
1a. Preschool - Stretches
Choose 3 Stretches
The Macarena Dance!
Split Jump – Place 1 foot forward & 1 foot back, jump and switch feet.
Picking Fruits & Vegetables – Have kids reach up in the air (crossing midline) to pretend to pick fruit from a tree and reach down to pick vegetables from garden. Coaches and/or kiddos call out different fruits/veggies
Making a smoothie – Once they pick the fruit & veggies they pretend to put them in the blender (arm extended from chest in circle shape) and then put both hands together and make a stirring motion to blend
Rocket Blast Offs- Crouch down touching floor but on their feet. Then count down, 3- 2- 1 and say “Rocket Blast Off” and jump up as high as they can and repeat several times.
Hokey Pokey
Story Time– tell a story that kids are directed to interact through various stretching movements.
Straddle – Spread their legs apart with legs extended, making a V with their legs. They will make spiders with their fingers and walk the spider down 1 leg, then back up that leg, down the other leg & back, then down both legs at same time.
Straddle Pizza maker – Legs in V shape on the floor. The kids will push arms away like kneading the pizza dough, then pour some sauce on the crust, then reach for some toppings & add, then some cheese. Reach to put pizza in the oven. Count to 10, then take it out & eat it.
Butterfly stretch– In sitting position, put the bottom of their feet/shoes together and knees pointed outwards. Move your knees up and down, like flying like a butterfly.
Nose to their toes – In butterfly position, kids smell their feet and bring their nose to their toes.
Wash their feet – Ask them if their feet smell good or if they are stinky? Have them wash their feet – adding soap, water and then scrubbing their feet. Then have students place feet on the floor and stomp and shake off the water & soap.
Happy Cat/Scaredy Cat– Children get on all fours, arch their back and look straight ahead to be happy cats. When they are scaredy cats, they round their back and look at their tummy. Add noises for extra fun!
Helicopter arms– Hold arms out straight in front of you parallel to the floor. When the helicopter takes off, move the arms back and forth in opposite directions so they cross each other in the middle and then go out to the sides.
Reach for a bean bag across your body, then throw at a target
Make a large figure 8 with arms extended
Pretend they are swimming – front crawl, breaststroke,
Rowing a boat – row on 1 side, then other, then alternate sides
Passing sport item (ball, bean bag, scarf) around their body/legs
Draw a rainbow in the air
High knees and butt kicks
1b. Preschool - Gross Motor Movements
Choose 2-4 Gross-Motor Movements
London Bridge/We All Fall Down
Super Hero Run- SuperMan/woman, Batman/Girl, Incredible Hulk, Aquaman/Girl, Ninja kick, Ninja. etc
Movement– Walk, Run, Skip, Gallop, Hop, March/High Knees, Walk/run backwards, Tippy Toe, Monster/Dinosaur Steps, Side Shuffle (right/left)
Follow the Leader- Choose one person to make-up a movement across the space. Rotate leaders.
Locomotive Pretend Play- Driving a car, riding a horse, flying in an airplane, rowing a boat, flying a helicopter, driving a bus, riding a bike, riding in a train
Run Through the Jungle Pretend Play– Jump over logs, duck under branches, high knees through quicksand, run from tiger, tiptoe past snake, talk to monkeys (ooh, ooh, aah, aah)
Silly Moves- move slowly, move fast, move like jelly, move backwards, bounce, move small (crouch and move), move strong (flex and move), tickle move (like your being tickled), Happy move (big smiles), Tall move
Animals Movement- Bird, Elephant, Frog, Bunny, Alligator, Horse, Crab, Bear, Shark, Snake, Penguin, etc.
Red Light, Green Light
Crazy Cones
1c. Preschool - Obstacle Course
| Decrease space between objects |
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Elementary
Ages 5-10 years
1a. Elementary - Stretches
Choose 3 Stretches
Side lunge
Ankle Circles
Standing Kicks and Ankle Rotations
Lunges stationary
Jumping Jacks (with under knee clap)
Pecs stretch – interlace hands behind back, lift arms up towards sky until feeling it stretch.
Deltoid Arm Stretch – extend 1 arm out at shoulder height, bring it across their body at chest height. Opposite hand, reach up and grab/pull extended arm near their shoulder, in closer to their body
Tricep Arm Stretch – extend 1 arm up over head with elbow towards ceiling, reaching down toward back. Opposite hand reaches up and presses gently down & back on the elbow.
Arm Circles and Arm Scissors
Sitting Toe Touches – legs extended, students bend at hips to touch toes, legs extended placing 1 foot on the other (toe to heel) and bend to touch toes. Switch the toe that was on top, repeat.
Hurdler Stretch– Extend 1 leg straight and bend the other leg so foot is against the other leg by the knee. Bend down to touch their toes. Bring nose to their knee. Switch legs and repeat.
Back Lying Hamstring stretch – Lie on back, extend 1 leg up towards the ceiling. Students reach with their hands and pull the extended leg in toward their chest but keep their backs on the floor. Switch legs and repeat.
Back Lying Glute Stretch – Lie on back and bend leg, place right foot on the floor. Take left ankle and place it on right knee; left knee is pointed out & away from body. Reach behind right leg and pull it into chest.
Cross Leg Glute stretch- Sit with both legs extended. Bend right leg and place it on the outer side of the left leg. Twist the upper body to the right and place the left elbow on their bent right leg, pushing slightly on leg.
Neck Circles
Hamstring Stretch– Start in a seated position with left leg stretched forward, toes pointing up. Bend right leg and place the sole of the right foot along the knee or inner thigh of the left leg. Reach forward to the toes of the left foot until you feel the hamstring stretch (the hamstring muscles are on the backs of the thighs).
Side/knee lunge– Stand up straight with legs apart. Bend one leg to a 90-degree angle (straight line from knee to ankle) and keep the other leg stretched out straight, with toes and heels on the floor pointing out at about a 45-degree angle. Feel the stretch in the inner thigh and hold.
Calf stretch– Place forearms on a wall or tree. Stand with one leg near the wall/tree. Extend the other leg back, keeping the heel on the ground, until you feel the stretch in the calf muscle. Hold without bouncing.
Quadricep Stretch– Using the left arm for balance, bend the right leg and grab it with the right hand. Gently press the foot toward the buttocks until you feel the stretch in the front of the thigh. Hold and then switch legs.
Straddle Stretch– Sit on the ground or a mat with legs apart in a straddle position. Bend over right leg, then to the center, then to the left leg. Hold each stretch for 10-30 seconds – no bouncing.
Knee Lunge– Kneel on a mat or soft surface. Keeping back straight, place left foot on the ground and gently press forward until the knee is bent at a 90-degree angle (the knee is directly over the ankle). Place hands or elbows on the left knee to stabilize and hold for 10 to 30 seconds.
Tricep Stretch– Raise the right arm straight up overhead, then bend the elbow so the fingers touch or reach toward the middle of the upper back. Grab the right elbow with the left hand and gently pull back until you feel the stretch in the right arm. Hold for 10 to 30 seconds.
Reach to the Sky– Stand with feet shoulder-width apart. Raise both arms overhead so that hands are intertwined with palms together. Hold for 10 to 30 seconds and relax.
Reach Back– Stand with feet shoulder-width apart and hold arms out to the sides with thumbs pointing down. Slowly move both arms back until feeling tension. Hold for 10 to 30 seconds and relax.
Knee to Chest– Lie on back on a mat with your legs straight. Bend left knee and bring it up toward chest. Grasp the underside of thigh and slowly pull thigh to chest. Hold 10-30 seconds. Release and repeat other leg.
Crossed Leg Stretch– Cross right foot in front of left. Bend down, touch right toe, count to eight, and then stand up. Make sure back stays straight and does not arch. Cross left foot in front of right and repeat.
Arms Over Bent Back Stretch– To perform this exercise, stand and lock fingers together behind back. Bend forward at the waist and keep legs straight. With fingers still locked, raise arms over head. Hold for 8 count.
Skiier Stretch– Begin with feet together. Slowly bend at the knees while swinging both arms to the right as if using two ski poles on that side. Straighten up then repeat the bend and swing to the left.
Modified Cross Crawl – Stand with hands clasped behind neck and elbows drawn back. Walk in place, raise right knee, bring left elbow down to touch it. When you lift left knee, bring right elbow down to touch it.
Swinging Circles– Bounce up and down with knees without taking feet off the floor. At the same time, stretch arms to each side and swing them in giant circles.
Caterpillar– Bend forward at the waist and inch hands forward on the floor. Walk like a caterpillar.
Child’s Pose– Kneel with feet touching and knees apart. Slowly bend over and touch forehead to floor. Arms can be at the sides, palms facing up, or extended in front of the head with palms on the floor.
Snakes and Bears– Snakes—Lie on the floor face down and push upper body up using hands and arms. Bears- Keep hands and feet on the floor and push bottom in the air to make a tent shape. Slowly transition back and forth between animals
Squats
Superman Back Extensions – Start lying face down with arms above heads but resting on the floor. Have students lift their arms/elbows off the floor, keeping hips on the floor and fly like Superman/woman.
1b. Elementary- Gross Motor Movements
Choose 2-4 Gross-Motor Movements
Laps– Coach can stand at the starting point and have kids “high five” as they pass for each lap.
Locomotive Warm Ups : Walk, March, Run, Hop (2 feet & 1 foot), Gallop, Skip, Walk backwards, side step/shuffle, grapevine, baby steps, Monster steps, Running, Red light/green light, Animal mimics –Bird, frog, horse, elephant, crab, bunny, alligator, duck, shark,
Super Heroes- Superman, Batman, Hulk, Spiderman, Aquaman, Dash, Flash, Ninja, etc
Lunge walks
High Knees & Butt Kicks
1c. Elementary - Obstacle Course
| Decrease space and increase skill challenge. |
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Step 2: Choose Sport and Activity Focus
Kidokinetics coaches should start with Green sports to teach foundational skills, progress to Yellow sports for intermediate development, and introduce Red sports last, maintaining a rotation of all sports to ensure kids gain diverse skills, build confidence, foster developmental growth, and enhance team-building abilities. All sport and activity curriculum can be viewed and/or printed by clicking on each item in the list below.
1
GREEN
1. Ball Skills
2. Basketball
3. Bean Bags
4. Bowling
5. Football
6. Frisbees
7. Hula Hoops
9. Noodle Play
10. Parachute
11. Soccer
SPORT BUNDLES
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YELLOW
1. Balloons
2. Croquet
3. Disc Golf
4. Hockey
5. Karate
6. Lacrosse
7. Ninja
9. Tennis
10. Track and Field
11. Volleyball
SINGLE SPORTS
1. Badminton
2. Basketball
3. Field Hockey
4. Golf
5. Hockey
6. Soccer
7. T-Ball
8. Tennis
9. Volleyball
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RED
1. Archery
2. Badminton
3. Baseball
4. Cricket
5. Field Hockey
6. Golf
7. Gymnastics
8. Jump Rope
9. Pickleball
10. Rugby
11. Scooters
12. Softball
13. Yoga
Step 3: Cool Down
Toddler
Sit-Ups
Going Fishing- Cast hook sitting up and lay down flat on back. reel in fish and sit up.
Go to sleep – Students start sitting down, ask if they are tired? Tell them to lie down to take a nap, Have them sit up, wake up and say “Good morning”.
V sit – Start sitting, place hands behind their back on the floor and bend their knees so
feet are on the floor. Instruct students to lift 1st their feet off the floor to make a “v’ shape with their body. If you want to challenge students, they can lift their hands from the floor and balance on their gluteus, maintaining the V shape of their body.
Rotation- Students will start sitting upright with knees bent and feet on the floor. They
will tuck their arms close to their chest and move both their arms from side to side, rotating at their waist.
- To increase the challenge, students can lift their feet up off the floor maintaining a “tucked V” position.
- They can hold a ball and tap the ball on each side of their body as they rotate.
Preschool
Sit-Ups
Going Fishing- Cast hook sitting up and lay down flat on back. reel in fish and sit up.
Go to sleep – Students start sitting down, ask if they are tired? Tell them to lie down to take a nap, Have them sit up, wake up and say “Good morning”.
V sit – Start sitting, place hands behind their back on the floor and bend their knees so
feet are on the floor. Instruct students to lift 1st their feet off the floor to make a “v’ shape with their body. If you want to challenge students, they can lift their hands from the floor and balance on their gluteus, maintaining the V shape of their body.
Rotation- Students will start sitting upright with knees bent and feet on the floor. They
will tuck their arms close to their chest and move both their arms from side to side, rotating at their waist.
- To increase the challenge, students can lift their feet up off the floor maintaining a “tucked V” position.
- They can hold a ball and tap the ball on each side of their body as they rotate.
Elementary
five their partners when they both sit up or can pass a ball back and forth. Whomever has the ball lies down, sits up and then passes to their partner.
Push Up
Knee push ups- bend their knees and move their bodies up and down pivoting on their knees.
Planks (elbows & hands) – Push up to a plank position with bodies straight.
Push Up Bridge– Pretend animals/transportation are going under their bridge. Lift arms to wave or point to pretend things.
Partner Plank– lie face down facing each other, both students will push themselves into a plank position (arms outstretched) and hold. They will then alternate hands and slap/high five each other and then alternate hands and continue for time or a certain number of high fives.
Plank through agility ladder – Students will start at 1 end of the ladder, and will walk their hands through the rungs moving to the end of the ladder.
Summary Kidokinetics Programming
| Toddler | Preschool & Elementary |
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Stretch Skills-based Sit-ups & Push-ups |
Stretch Skills-based Sit-ups & Push-ups |
Sensory-motor stimulation enhances brain development across all levels of development. The body’s midline is an imaginary line down the center of the body that divides the body into left and right. Kidokinetics classes are encouraged to incorporate crossing the midline as often as possible for cross-lateral brain stimulation.
Integrating music with movement, across all age-groups is encouraged as it enhances listening and memory skills, as well as increases the fun factor for kiddos.