PE at home

Keeping Healthy at home

SIT UPS

 1.             Knees must be bent with feet and back flat on floor

 2.             Place hands on thighs

 3.             Sit up so shoulders leave mat and hands slide up to knees

 4.             Lower shoulders back to mat

TRUNK CURLS

 1.             Lie on back

 2.             Hands crossed across chest and feet in air

 3.             Back must be flat on mat

 4.             Curl shoulders towards feet and relax

PRESS UPS

 1.       Lie flat on front with feet in air, knees on mat

 2.     Place hands on mat shoulder width apart

 3.     Keep looking at the mat and body rigid

 4.     Push body away from mat and lower to ground

 *       Alternative = press ups against a wall       *

BICEP CURLS

  1.             Stand with feet shoulder width apart

 2.             Hold 2 bean bags in either hand

 3.             Curls bean bag towards shoulder then back

 4.             Keep elbows tucked in to your sides

LATERAL RAISES

 1.             Lie on one side supporting yourself with your hands

 2.             Tuck the closest leg to the ground behind

 3.             Keep the other leg straight

 4.             Gently raise and lower the straight leg

 SIDE STEPPING

 1.             Side step between the cones in order

 2.             Push off with each foot as you side step

 3.             At the end, turn and side step back to the starting point

SKIPPING

  1.             Perform skipping with rope or with out

 2.             Use either single legged or doubled legged jumps

 3.             Skip continuously

  

SIDE BENDS

 1.             Hold ball above head with straight arms

 2.             With a controlled movement bend to the right side

 3.             Move back to the centre

 4.             Bend to the left side, then back to the centre

 5.             Repeat

SQUAT THRUST

  1.             Front support position

 2.             Alternate legs, jumping to crouch position

 3.             Repeat continuously

VERTICAL JUMP

  1.             Start kneeling on one leg with fingers touching the floor

 2.             Jump up and change legs

 3.             Land in the opposite kneeling position

KEEPING HEALTHY AT HOME

Here are some ways to keep fit at home. We have selected a range of activities in order to help you stay active.

Please ask an adults permission before watching any of the video clips.

Here are different sporting styles so you can pick what interests you or maybe push yourself and try them all.

Dance, workout, family, aerobics and cardio.

Click on the links below to open up video tutorials.

*Hold down Ctrl & left click on the link*

Little sports

5 minute move kids workout 1 the body coach

Kids workout 1 beginners

Kids HIIT workout 2

WIIfit Aerobics- free run duration 30mins

WIIfit Aerobics Basic step

WIIfit Aerobics advance step

WII aerobics rhythm boxing beginners

WII aerobics rhythm boxing expert

Just dance

Have a blast with family fun cardio workout (Do it with your family)

 (There are many more clips on these links to try)

Fundamental skills – ABC’s

Hello kids, I hope you are staying active at home! Make sure you have had a go at some of the fitness videos available to keep yourself active and healthy while you are away from school.

As well as keeping physically active and fit, it would be great if you can practice some of our fundamental skills from PE lessons.

A – Agility

B – Balance

C – Coordination

S – Speed

Make sure you ask permission of whoever’s house you are in before doing any exercise or skills, and make sure you have a safe sensible space around you before you start! If possible go outside in the garden, but these can easily be performed indoors too.

Agility “Changing directions quickly”: To practice using your agility try some of these simple activities

1.      Hopping from one foot to the other, side to side 10 times. Try increasing the distance you move left and right between hops. Increase the number to as many as you can in 30-60seconds

2.      Hop forwards and backwards on the same for 6 times on the same foot, changing foot after each 6. Perform as many times as you can in 30-60 seconds.

3.      If you have space move quickly to each wall/corner of a room. If you are in a smaller space put down 4 markers (a sock or piece of clothing, a book or other item etc.) and run and touch each item as many times as you can in 30-60 seconds.

4.      If you have space or are outside you could play tag games with somebody else J

Balance: You can practice balance in many ways or positions, moving or keeping still

1.      Try balancing on one foot, or different body parts for as long as possible/10 seconds. This could be a foot, hands, knees, elbows, bottom, shoulders or any combination of different body parts.

2.      Try balancing an object (small toy, balled up socks, pillow etc.) on various parts of your body for as long as you can.

3.      Try moving around while balancing an object on your head, shoulder, back, tummy etc. Try moving in different ways, walking, hopping, crawling, crab walk. You could try racing against someone while balancing objects.

Coordination: Throwing and catching practice, throwing/striking at a target

1.      Using a balloon practice throwing and catching, keeping the ball in the air by striking the balloon with your hand, head, foot etc.

2.      Make a ball using a pair of socks or scrunching up some scrap paper. Practice throwing the ball up and catching it with one or two hands. Try throwing the ball from one hand to the other, throwing the ball against a wall or door and catch it (make sure there is nothing you could accidentally damage).

3.      Set a target between 2 and 10 steps away. Use a washing basket, bucket, large bowl or saucepan. Practice throwing your ball into the target. If you can get 3 in a row take a step back.

4.      You could try to strike the ball with the palm of your hand, head, knee, or elbow at a target.

5.      Practice throwing and catching with someone else. See how many catches you can make in 30-60 seconds. Try from different distances, using one or two hands.

Speed: How quickly can you move?

1.      Sprint on the spot as fast as you can for 30 seconds.

2.      How many star jumps can you perform in 30 seconds? Try to beat you best score. Compete against friends and family to see who can get the highest.

3.      If you have a safe space place to markers (item of clothing, book or other item) 10 large steps (or however much space you have), and see how many times you can run from one end to the other in 30 seconds.

If you have space, you could try to play some simple games against a friend or family member. Using a target and homemade ball (See coordination), play basketball or netball. You could play hockey using a ball and kitchen roll tube, hoover attachment, umbrella. Play Volleyball with a balloon over a chair or sofa.

Please make sure you ask an adult before trying any of these skills or games, and make sure any area you are working is safe to use!