activity 1- jump and balance (5 minutes)€¦ · cool down activity- 5 minutes well done! our main...
TRANSCRIPT
Monday 11th May 2020
Agility lesson for Year 5-6 Students.
Time: 30 Minutes Lesson.
Equipment: Pillow, Plastic bottles
During this lesson we are focusing on improving our Balance.
Balance is an even distribution of weight enabling someone or something to remain upright and
steady.
It is very important that when we are balancing, open wide your hands and try to focus on
something steady (not moving). This will help us to keep steady and moving forward without losing
our balance.
When you’re able to balance, you may prevent a lot and fells and injuries.
Warm-Up Activity Yoga (5 minutes)
It`s time for some toga.
Today as a warm up we will be doing a very basic Yoga warm up. Its important to follow step by step
what the instructor is doing, since these movements will help you to warm and stretch properly.
With this type of warm up we will be increasing also our flexibility, so I suggest that if possible try to
do this warm up every day, it is just a 5-minute simple warm up which will help you a lot.
https://www.youtube.com/watch?v=xudX1K4i4m0
Activity 1- Jump and balance (5 minutes)
Our first activity is the very basic jump and balance exercise. During this exercise we will be jumping
with both feet, landing on one foot and try to balance for 5 seconds
Step 1- Jump with both feet
Step 2- Land on one foot
Step 3- Hold your balance for 5 seconds
Repeat this exercise for 20 times. (10 balances on each leg)
Activity 2 – Balance and reach (7 Minutes)
Our second exercise is the balance and reach exercise. Here we will be needing 5 plastic bottles.
Place the plastic bottles in arch shape, balance on one foot and try to touch the bottles.
Repeat this exercise for 10 times (5 on each foot)
It’s important to rest between repetitions.
Activity 3 – Pillow Balance and reach (7 Minutes)
Activity 3 is the same as Activity 2, but this time we are balancing using a pillow. We will be standing
with one foot, trying to balance on the pillow. Once we manage to balance, we try to touch the 5
bottles again.
Repeat this exercise for 10 times. (5 reps on each leg)
Cool Down Activity – 5 Minutes
Now that our main activities are done, it’s time for some Cooling down exercise and stretching.
Here`s a link for a perfect video of a proper cool down after exercise.
https://www.youtube.com/watch?v=ar3BGF8do7I
That`s it for today.
Well Done !!
Tuesday 12th May 2020
Agility lesson for Year 5-6 Students.
Time: 30 Minutes Lesson.
Equipment: Ladder, cones/plastic bottles
Today`s lesson will be a continuation lesson on what we did yesterday. Yesterday we started working
some very basic exercises on improving our balance, so today we will be introducing some new
balancing exercises.
It is very important that when we are balancing, open wide your hands and try to focus on
something steady (not moving). This will help us to keep steady and moving forward without losing
our balance.
It is very important to rest in between activities.
Warm up Activity – (5 Minutes)
Since today we will be increasing the intensity of the lesson, it`s important to warm up properly. All
we need is just some space where we can jog and jump.
30 seconds slow jogging on the spot
20 seconds high knees
10 seconds slow jogging on the spot
20 Jumping jacks
30 seconds slow jogging on the spot
20 seconds back kicks
30 seconds running on the spot
30 slow jogging on the spot
10 repetitions calf raises
And again last 30 seconds slow jogging.
Warm up is done and know we are going for the first activity.
Activity 1- Balance Exercises ( 5 minutes)
Now that we are done from the Warm up, we can start with our first Balancing Activity. In this
activity we will be balancing mostly on one leg, don`t forget to open your hands wide and try to
focus on something which is static.
Try to copy the balance exercise in the pictures below.
Repeat this exercises for 6 times (3 on each leg), and always try to hold the for 5 seconds before
changing foot. Rest in between changing exercises.
1) One- Legged Deadlift
2) One- Legged Squat
3) Single-Leg Standing twist
Activity 2- Ladder Hopping (5 Minutes)
Activity 1 is done successfully, so now we can move on to Activity 2. In this activity we will be
needing the ladder, those who don’t have a ladder, with coloured tape, cut seven pieces of tape (of
the same length) and stick them to the floor (leaving some space in between them.
In this exercise we are hopping the ladder. Repeat this exercise for 10 times (5 on each leg).
Important to rest between the repetitions.
When we are hopping, we try to hop as high as we can, land on one foot, and hold balance for 2
seconds, Hop high again.
Activity 3- Lateral Hopping. (5 minutes)
Now that we are done from the ladder, we can get the cones/plastic bottles for our last activity
before the cool down. Now we are hopping again but this time we are hopping in lateral ways.
The plastic bottles/cones, should be as the one`s in the below photo.
Leave space of 3 steps in between cones. Hop from cone to cone. Important that when you land,
hold your balance for 5 seconds.
Repeat this exercise for 10 times. (5 hops on each side) .
Cool Down Activity- 5 Minutes
Well done! Our main activities are done. It’s time to cool down and stretch now, so you will be
prepared for tomorrow`s workouts.
In the picture below, please find the cool down stretches we are doing today. Hold the stretch for 10
seconds on both legs and repeat for 3 times.
Well Done!! You`re done for today.
Wednesday 13th May 2020
Fitness Workout & Core Training. for Year 5-6 Students.
Time: 30 Minutes Lesson.
Equipment: 0.5litres plastic water bottle (filled with water)
Hello again. It`s midweek, so its time for a good high intensity workout and some core training.
As a Fitness Workout we will be doing a good 7-minute workout. Today we will introducing very light
weight, as to increase the intensity in some exercises.
As regards Core training, further below we can see a 7-minute workout which can be done on daily
basis. As many Physiotherapist and Doctors suggest, a strong core will reduce a lot of muscle injuries
especially our groins and upper body muscles. If you’re feeling dizzy or tired during the workout, just
stop and relax.
Lets start our session with a good warm up as to avoid injuries.
Warm Up Activity – (5 minutes)
As warming up today, we will be using the link below. It is a very good warm up which will prepare
us for the Intensity work out we will be doing later.
Important to follow step by step this video as to be warmed up properly.
https://www.youtube.com/watch?v=1e528F0pYPg1
When you`re done from the warming up, rest for 2 minutes and move on to Activity 1.
Activity 1 – High Intensity work out.
Now that we’re warmed up, it`s time to start our work out. Get your plastic bottle close to you,
because will be using it in some of our exercises. We will be repeating this workout for 2 times. Rest
for at least 5 minutes between the workouts.
30 seconds rest (light jogging on the spot)
1 minute fast running on the spot
15 seconds rest (light jogging on the spot)
20 lunges (15 on each leg) (Hold the plastic bottle in your hands, just to add slight weight)
20 squats (Hold the plastic bottle in your hands, just to add slight weight)
15 seconds rest (light jogging on the spot)
40 seconds fast high knees
40 seconds fast butt kicks
30 seconds rest (light jogging on the spot)
10 repetitions burpees
40 seconds mountain climbers ….. and rest.
Lunges Squats
Mountain Climbers Burpees
High Knees Butt Kicks
Activity 2- Core training (5 minutes)
As said in the introduction, it is very important to strengthen our core, as to avoid muscular injuries.
Today we will be continuing with the same exercises we did last week, but we are increasing the
repetitions. It`s important that we continue working on what we diid last week and increase the
repetitions. This will help us to improve and increase our Core`s strength.
Please follow the steps and exercises below. Again, if you’re feeling dizzy or tired during the
workout, just stop and relax.
Repeat for 2 sets.
1st Set
12 push ups repetitions
20 sit ups repetitions
25 seconds elbow plank
12 straight leg raises each leg repetitions
12 bridges repetitions
2nd set
14 push ups repetitions
22 sit ups repetitions
25 seconds elbow plank
14 straight leg raises each leg repetitions
14 bridges repetitions
Push Up Sit ups
Elbow Plank Bridges
Leg Raises
Important to stretch you`re abs in between the sets. Hold the stretch for 20 seconds and repeat for 3
times.
Cool Down Exercises- 5 minutes
Now that we are done from both Intensity work out and Core training we can relax and stretch. It
was a tough session but I’m sure that you’re feeling much better now.
Repeat these stretches for 2 sets and hold each stretch for 10 seconds.
Well Done!! Rest and relax now so you will be prepared for tomorrow`s session.