Training Tips Kids OCR Training Part 2 – by Nathan Brock, Spartan Outdoor Training & Fitness

Training Tips   |   May 8, 2014


Keeping children active doesn’t necessarily mean you have to make them do ‘exercises’ as such. Although we have included examples of exercises you can use,  it can also include playing games, jumping around, just running and crawling, rotating arms and kicking legs. Here is a few idea’s you can incorporate either between obstacles or activities. You can also write these on the writable cards supplied. How ever many you do is solely up to you, but remember small numbers are better. For e.g, get your children to tell you their age, then get them to do that many star jumps, just make it up as you go. Here is a few suggestions to add:-



  • Arms- Forward, backward, hugs, like a helicopter
  • Head
  • Legs – Pretend you are stepping sideways over a fence
  • Wrists, knees and ankles
  • Torso/Waist



  • Push ups
  • Squats
  • Lunges
  • Star Jumps
  • Burpees
  • Toe Touch
  • Punches – out in front, in the air, toward the ground
  • Kicks- Straight out in front
  • Star Jumps
  • Tuck jumps
  • Hopping – both/ single legs
  • Throwing- From chest, over head, single arm, from seated position
  • High Knees
  • Butt kicks
  • Running- sideways , backwards
  • From jogging on the spot to sprinting- Pretend they are a race car with the engine running then speed off
  • Crawl under legs
  • Stork Balance
  • Skipping
  • Stop, Drop & Roll (then spring back to your feet)
  • Superman – Children lie on stomach and stretch their legs and arms out like they are flying



Children love these as it gives them a chance to jump around and have  a little fun, also a great substitute for running between Obstacles, or activities. Even get them to make the sounds!

  • Bear Crawl – on all fours just like a bear.
  • Kangaroo Hop – Feet together hopping along the ground standing up
  • Frog Leap – squatting down, then jumping up and forward.
  • Crab Walk – In the sitting back position they are holding themselves up on their hands and feet
  • Leopard Crawl -  On their stomach crawling along the ground
  • Cheetah – Run as fast as they can!
  • Monkey – Running along with wide feet and tickling under their arms (Just for extra fun!)
  • Stork – Balancing on one leg


Harrison Web in action on the beach

Harrison Webb in action on the beach

- next installment: Activity Cards

5k Foam Fest
Toughest Mudder
Inverell's Toughen Up Challenge
24 Hour Enduro World Championships