The Badge Archive

Leader Strength Movement Demo

Fulfills Step 3 of GSUSA Junior Practice with Purpose badge requirements.

Info Needed for Badge Requirements:
Strength training helps build strong muscles that support athletic goals. Muscles grow stronger through exercise, healthy food, water, and rest. After a workout, muscles have tiny tears that the body repairs by adding new muscle tissue. This is how muscles grow and become stronger over time.

Items Needed:

  • Paper (one sheet per scout)
  • Pens or pencils
  • Comfortable clothes for movement
  • Open space indoors or outdoors
  • (Optional) One guest speaker:
    • A visiting coach or adult with experience in the sport scouts are focusing on
    • A visiting trainer or adult with experience in fitness, conditioning, or general athletics
    • A visiting physical education or gym teacher
    • Guest athlete or older scout working toward a coaching badge

Instructions (Total Estimated Time: 30 minutes):

  1. Introduce and Discuss Muscle Strength (8–10 minutes)
    • With a guest present, scouts take a short break to ask:
      • How do muscles grow stronger?
      • What types of food support muscle development?
      • Is rest and hydration important when building strength?
    • Scouts may jot down key tips in their journal or on their planning sheet
  2. Try the Strength Exercises Together (12–14 minutes)
    • Use the “Leader Strength Movement Demo” below as a guide
    • Scouts follow the demonstration and safely practice each move
    • Provide water breaks and encourage proper form over speed
  3. Wrap Up and Reflect (3–5 minutes)
    • Scouts respond to reflection prompts:
      • What new strength move did you learn today?
      • How does it support your goal?
      • What would you like to keep practicing?
    • Reinforce that strength training builds ability over time
  4. Connect Strength to Personal Goals (5–7 minutes)
    • The guest or leader helps each scout identify one or two strength moves that support their individual goal
    • Scouts write down which moves they’ll focus on and why

Leader Strength Movement Demo

Use these simple, effective bodyweight exercises to introduce strength training. Demonstrate slowly and clearly, then invite scouts to follow along.

1. Wall Sits

  • Scout stands with back flat against a wall
  • Slide down until knees are bent at a 90° angle (like sitting in a chair)
  • Hold for 15–30 seconds, then slowly stand up

2. Squats

  • Feet shoulder-width apart
  • Lower body by bending knees and hips like sitting in a chair
  • Keep chest up and knees behind toes
  • Rise slowly and repeat for 5–10 reps

3. Arm Circles

  • Extend arms straight out to the sides
  • Make small forward circles for 15 seconds
  • Switch to backward circles for another 15 seconds

4. Modified Pushups (Wall or Chair)

  • Place hands shoulder-width apart on a wall or stable chair
  • Step back slightly and keep body straight
  • Bend elbows to lower chest toward the surface
  • Push back out and repeat for 5–10 reps

Tips for Leaders:

  • Model each move with correct form and explain what muscles are working
  • Use gentle encouragement and remind scouts it’s about effort, not perfection
  • Give adaptations if needed (e.g., shorter hold times, fewer reps)
Tia Kennard