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FIT 5 – Health + Fitness Program

Fit 5 is designed to educate athletes on how fitness, nutrition, and hydration impact overall athletic performance.

Program Goals


5 days every week


5 fruits and vegetables every day


5 bottles of water every day

Fit5 Guide


Download the Fit5 Guide!


A balanced diet is important to ensure that athletes are receiving the proper nutrition to support their training. A healthy lifestyle starts in the kitchen!

Download the Nutrition Guide and print the sections that interest you. 

Use this Grocery Game Plan to make healthy, well-balanced meals. Healthy food and beverage choices from all 5 groups:

  • Fruits
  • Vegetables
  • Grains
  • Protein foods
  • Dairy


Water is an important fuel for sport and for life. Not only does water quench your thirst, but it provides an endless amount of health benefits!

Download the Hydration Guide.

Make your goal to drink 5 bottles of water every day because drinking water …

  • Increases productivity
  • Removes toxins
  • Provides energy
  • Normalizes blood levels
  • Keeps a healthy heart
  • Boosts brain power
slices assorted fruits near water bottle


Fitness involves more than just practicing your sport. Endurance, strength, and flexibility are all equally important in being a successful athlete. The following exercises can be done with minimal supplies, from the comfort of your own home! There are 5 Levels of fitness cards that you can download and also videos you can watch and follow along. Begin with Level 1 and work toward Level 5.

Level 1Level 2Level 3Level 4Level 5
Fitness Cards Fitness CardsFitness CardsFitness CardsFitness Cards
Endurance VideoEndurance VideoEndurance VideoEndurance VideoEndurance Video
Strength VideoStrength VideoStrength VideoStrength VideoStrength Video
Flexibility VideoFlexibilityVideoFlexibility VideoFlexibility VideoFlexibility Video


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Special Olympics Delaware

619 South College Ave.

Newark, Delaware 19716

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