Players: 1 child
Equipment: 4 markers (anything can be used to mark distances)
Introduction and story
This game will get your child’s entire body working, with a range of exercises for leg, arm and core muscles.
Story - A crowd has gathered on the main street of town, and everyone is getting excited as the marching band appears around the corner. They know that they are about to see the stars of the parade. First comes the duck, waddling down the street, head held high and proud. Next is the crab, scuttling on all fours, its bright red belly on show for all. And last but not least, the spider, with its long legs crawling along.
Step 1: Set up markers 8 metres apart. If you only have enough space for 2 markers, instruct your child to do the exercises back and forth between the markers.
- Begin in standing position with feet wider than hips and arms by sides
- Always tighten your stomach to protect your lower back
- Lower hips as if to sit on a chair
- To help your child balance, they should hold their hands together out in front of his/her body
- Walk forward without rising from the squat position
Step 3: Your child commando crawls from second marker to third marker.
- Lay on your stomach, with your legs bent slightly out to the side and your arms out in front.
- Propel your body forward with your right elbow and left leg, then alternate to your left elbow and right leg. Continue to alternate to your destination.
Step 4: Your child ‘crab’ walks from third marker to fourth marker.
- Child begins sitting on floor with his/her legs bent in front, shoulders width apart, feet flat on the ground
- Child brings arms behind body with palms flat on ground
- Child lifts body off ground, tightening his/her glutes (bottom) muscles
- To crawl forward, leading with your head, use the right hand with your left foot, so that opposite hands and feet are moving at the same time.
Step 5: Fourth to fifth marker, child commando crawls.
Step 6: Fifth to sixth marker, child ‘spider’ walks.
- Stand with your legs spread, and bend your knees so that your body is low to the ground.
- Reach the palms of your hands to the floor, next to the insides of your legs.
- Move your right leg with your right hand forward, and then move your left hand and leg forward. Continue to move forward like this until you reach your destination.
Step 7: Your child repeats this pattern until he/she has reached the final marker. He/she should repeat the pattern on the return journey too. Every other journey to a marker should be using the commando crawl.
- Duck walk: legs, glutes, core
- Commando crawl: biceps, triceps and shoulders
- Crab walk: arms and core
- Spider walk: legs and arms