SMART MOVES PROGRAM

THE GATEWAY TO PHYSICAL LITERACY

EMPOWERME’S SMART MOVES PROGRAM

is aligned with Sport Australia’s model of physical literacy and is designed to cater
for all children, providing them with the physical. psychological, social and cognitive
skills to choose to be active for life. Whether you’re planning on playing soccer for
Australia or you’d just like the skills and confidence to join in shooting hoops at lunch time  – Smart Moves is for your child.

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1

Would you like to improve coordination or reaction time?

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2

Would you like to learn to run faster or further?

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3

Would you like to improve your agility and footwork for your chosen sport?

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4

Would you simply to learn lots of new exercises, drills and games to get fitter, stronger and healthier doing it in the fresh air?

Smart Moves Program includes

  • Balance and Coordination exercises

  • Flexibility exercises

  • Agility Drills

  • Fine and Gross Motor Activities

  • Functional Strength exercises

  • Running technique drills

  • Hopping and Jumping technique

  • Interval/tempo/sprint/distance running

12 DOMAINS OF PHYSICAL LITERACY

Physical Literacy

10 WEEK PROGRAM OUTLINE

2

Fast Feet

- Test your feet on ladders, hurdles and teach your body to perform coordinated moves and improve quickness.
- Patterns begins at foundation level and complexity increases once patterns are consolidated

Agility Test 1 :
Ladder Challenge
Agility Test 2 :
Cone Challenge

3

Hop, Skip and Jump

- Learn correct hopping and jumping technique including the all important elements of landing
- Learn how to coordinate and develop skipping technique and complex patterns
- Practice jumping up, down, over and sideways

4

Endurance Energiser

- Focus is on breathing control and learning to run at a steady state
- Learn tips and tricks for longer distance events 

- Learn the importance of core strength endurance for maintaining good running technique

Test your PB
1. 500 m
2. 1000 m
For age 8+

5

Reaction time

- Test out your coordination and reflexes using a range of different equipment aimed at challenging your senses
- Learn correct throwing technique and ways to improve reaction for eye and hand coordination.
- Learn rotation exercises and the role of mobility and power for throwing

6

Speed Freak

- Learn sprinting drills and top tips and tricks to help you improve your techniques to gain speed.
- Focus is on technique and form in the exercises and drills required to train your body to be faster

Test your PB
1. 50 m
2. 100 m
3. 200 m

7

Unilateral and Crossing the midline raining

- Learn the exercises and benefits involved in unilateral training
- Avoid overtraining and learn to train your non dominant sides to achieve body balance
- Practice crossing the mid line exercise which promote coordination and communication of both sides of the brain

8

Functional Strength for Kids

- Learn exercise using your own body / poles / dynabands / rings / steps / TRX to build functional strength and coordination throughout your body
- Develop the skills to be strong for your body, to jump, run, climb, throw, kick your way through life

Overhead squat
test
Wall sit
90 Flexed arm
hang
Prone Hold

9

Interval Training

- Interval training including HIIT, Fartlek, Pyramid + Sprint Intervals
- Learn about the benefits of these session to help improve speed, power and endurance

10

Obstacle Course

- Combine all of the elements and many of the exercises learnt during the term to complete a fun and challenging obstacle course

Obstacle Course

1

Run Smart

- Improve technique and communication between your brain and legs to help you run more efficiently and reduce the chance of injury.
- Learn quick feet, high knees, strides, skipping,bounding and much more

GROWTH MINDSET

Katia endorses the work and teaching resources by Clarissa Johnson and Veronica Colley from "Talk to you Brain".  Click here for more information on available teaching resources, blog and courses which Clarissa and Veronica run for both parents and teachers, promoting emotional intelligence and mindfulness.

SMART MOVES PROGRAMS

Park Based Sessions

At Bulimba Riverside Park (Love St Park)
  • 3:30-4:15 (5-7/8 yrs) : Foundation Athletics

  • 4:15-5:00 (8-11 yrs) : Development Athletics

  • 5:00-5:45 (11+ yrs) : Teen Fitness & Conditioning

School Based Programs

Before/AfterSchool Programs for Primary and High Schools

School Holiday Programs

for Schools OHSC programs