Paediatric Health Kit

Start by getting your child to stand up nice and tall. Then begin to bend at the knees and hips until they get as low as possible. Once in a semi-squat stance, get them to project their body up and off the floor, aiming to travel as high and far as achievable.
Regression: Instead, just get your child to practice the bending down and standing up movement to initiate the jumping coordination pattern. 

Number of repetitions: 10
Number of sets: 2

Start on all fours and lift knees so they’re at a 90-degree angle and hovering an inch off the ground. Move one hand and the opposite foot forward an equal distance while staying low to the ground. Switch sides, moving the opposite hand and foot. Repeat the movement while alternating sides.
Regression: Crawling with hands and knees on the floor, try crawling up and down objects to add a challenge. 

Number of repetitions: 10
Number of sets: 2

Positioning yourself about 2-10m away from each other, depending on throwing capabilities. Preferably use a soft ball. When catching try to have arms out ready to catch the ball and when throwing bring the ball into your chest then step and push the ball.
Regression: Break down the movements. Just try throwing first and rolling the ball back to build confidence.

Number of repetitions: 10
Number of sets: 2

Stand with feet shoulder-width apart and a slight bend in your knees. Shoulders should be directly over hips with a neutral head and neck position. Arms should be long and by your sides. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Explosively push your feet into the ground to begin the jump. As you jump into the air, reach your arms and legs out to the side, forming the letter X in the air. Your arms and legs should be fully extended.
Regression: Attempt side shuffles with or without arms.

Number of repetitions: 10
Number of sets: 2

Stand with both feet flat on the floor. Try to transfer weight onto one foot and bring the other foot off the ground. Balance on that one leg for a minimum of 20 sec before switching to alternate leg. Either have your hands by your side or out to assist with balance.
Regression: Hold onto a wall, chair or bar to assist with balance. 

Duration: 20 seconds
Number of sets: 2

Initiate the movement by sending the hips back as if you’re sitting back into an invisible chair. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to starting position. Repeat.
Regression: Complete the same movement but onto a chair or bench to allow for a full sit to stand.  

Number of repetitions: 8
Number of sets: 3

Get down on your hands and knees. While keeping your butt down, beginning crawling backwards on your hands and feet. Move your right leg with your left arm and left leg with your right arm. Walk for the desired distance and rest.
Regression: If backward crawling is too difficult, get your child in a four-point crawling position but get them to rock back and forth, initiating that first backward movement.  

Distance: 10m
Number of sets: 2

Lie down in a prone position. Lie face down on your mat with your entire body extended. Bring your hands underneath the shoulder blades. Begin to lift your upper body, use lower back muscles to lift higher. Lower down gently.
Regression: Hold the cobra position with head up for as long as possible.  

Number of repetitions: 10
Number of sets: 2

Stand with your feet hip-width apart. Step forward and bend both knees, lowering until your knees are bent at a 90-degree angle. Shift forward onto the lead leg. Push off on both legs and step through, lifting your back leg and bringing it forward so your rear foot lands ahead of you in a lunge position. 

Number of repetitions: 10
Number of sets: 2

Tighten your core muscles and lift yourself up, swinging your arms forward while you sit up. Follow your body’s momentum as you sit up, guiding your arms forward until you touch your toes. Then, lie back down with your arms extended above your head. 

Number of repetitions: 10
Number of sets: 2

Positioning yourself about 5-10m away from each other or a target on the wall, depending on throwing capabilities. When catching try to have arms out ready to catch the ball and when throwing bring the ball into your chest then step and push the ball.  

Number of repetitions: 10
Number of sets: 2

Start in a four-point kneeling position (tabletop). Point one arm out straight in front and extend the opposite leg behind you, forming a straight line from your extended hand to the extended foot. Keep your hips squared to the ground. If your low back begins to sag, raise your leg only as high as you can while keeping the back straight. Hold for a few seconds, then return to your hands and knees. Keep your abdominals engaged throughout the entire exercise and work to minimize any extra motion in your hips during the weight shift. 

Number of repetitions: 10
Number of sets: 2

Stand with both feet flat on the floor. Try to transfer weight onto one foot and bring the other foot off the ground. Balance on that one leg, when ready begin to bend your knee and then straighten to push off the ground. Remember to land with soft knees and not a straight leg. Aim to keep the hops continuous. 

Number of repetitions: 10 each leg
Number of sets: 2

Begin by placing the heel of one foot in front of and touching the toes of the back foot and standing heel-to-toe. Look forward and ahead. Walk heel-to-toe in a straight line for at least 10m. Keep your eyes forward and do not look down at your feet. 

Distance: 10m forward, 10m backwards
Number of sets: 2

Initiate the movement by sending the hips back as if you’re sitting back into an invisible chair. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels as push yourself off the ground. Remember soft landing and don’t lock your legs out straight.  

Number of repetitions: 10
Number of sets: 2

Start in plank position making sure to distribute your weight evenly between your hands and your toes. Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment. Pull your right knee into your chest as far as you can. Switch legs, pulling one knee out and bringing the other knee in. Keep your hips down and run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change. 

Number of repetitions: 10
Number of sets: 2