UTS Virtual Youth festival 2020

MAX FIT COMPETITION CATEGORY EXERCISES

Youth U10-U16

Preliminary Match Drills For Youth -10 until -16
Round 1

Full Sit Ups with 1-2’s

Round 2

Push-ups

Round 3

Perform as many Right Kick ups until halfway through the round

Perform as many Left Kick ups for the rest of the round

Quarter Final Match Drills For Youth -10 until -16
Round 1

mountain climbers

drive knee to chest

Round 2

T-Rotation

(from plank position walk hands backward to feet to pike position)

Round 3

Perform as many Star Jumps until halfway through the round

Perform as many alternating knees for the rest of the round

Knees must be at least to belly button level

Semi Final Match Drills For Youth -10 until -16
Round 1

Leg Raises

Round 2

Speed Walk-Out

Round 3

Perform as many squat with alternating push-kicks

Squat must be to 90 degrees

Kicks must be at least belly button level

Final Match Drills For Youth -10 until -16
Round 1

Full Spring Ups

Round 2

Burpees

  • Full push-up =2
  • Knee push-up =1
Round 3

Deep Squat Jump Squats with 1,2

Youth 16-18

Preliminary Match Drills For Youth -18
Round 1

Full Sit Ups with 1, 2s

Round 2

Burpees

  • Full push-up =2
  • Knee push-up =1
Round 3

Perform as many Right Kick ups until halfway through the round

Perform as many Left Kick ups for the rest of the round

Quarter Final Match Drills For Youth -18
Round 1

Mountain climbers drive knee to chest

Round 2

Ab curl from sit to stand position followed by 1, 2’s

  • Without using hands will count as 2
  • Using hands will count as 1
  • Using both hands will count as 0.5
Round 3

Perform as many Star Jumps until halfway through the round

Perform as many alternating knees for the rest of the round

Knees must be at least to belly button level

Semi Final Match Drills For Youth -18
Round 1

Side plank knee drives right knee to right elbow until half time

Side plank knee drives left knee to left elbow for rest of round

Round 2

Speed Walk-Outs

Round 3

Perform as many deep squat with alternating knees

Squat must be to 90 degrees

Knees must be at least belly button level

Final Match Drills For Youth -18
Round 1

V-ups

Round 2

Perform as many in and out plyo push-ups

  • Full push-up=2
  • Knee push-up =1
Round 3

Perform as many deep squats until halfway through the round

Perform as many alternating push kicks for the rest of the round