Even though we cannot be on the North Yard with Coach David, we encourage all students to do at least 20 minutes of physical activity each day. Coach David has planned some daily PE activities to do at home. On rainy days, or days you would prefer to do something indoors, below is a list of online resources for indoor PE time. There is a combination of activities to get your heart rate up, as well as some to help you relax, calm down, and stay focused. We hope that students, siblings, and parents all partake in some PE activities each day.
PE Activities for the Week of June 1st
Before we start:
-Have a small space for yourself.
Warm Up:
-Star Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands to make a star. Repeat for 15 seconds.
-Overhead Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands clap over the head. Repeat for 15 seconds.
-Clap Jacks: Start with feet together and hands apart shoulder height. Has you jump separate legs and hands clap together in front of the chest. Repeat for 15 seconds.
-Crossover Jacks: Feet and hands are apart to begin with. Has you jump cross the hands, so right hand over left hand and your feet do the same. Then on the next jump left hand goes over right hand and feet do the same. Repeat for 15 seconds.
-Cherry Pickers: Legs start apart about one step wider than the shoulders. Hands start on the right foot or ankle if cannot reach the foot. Beginning at right move to the center to touch the ground and then to the left foot or ankle. After left foot clap over the head and count. That is one count, repeat to 10.
Stretches: Each Stretch hold for 10 seconds
-Toe Reach (Legs together, slightly bend knees, with hands reach toes or as far as possible we want to make we are stretching our hamstrings. The muscle on the back of the thigh)
-Flamingo (Both legs start together, with one hand pull one leg, to stand on one foot, stretch the quad muscle. The muscle on the front of the thigh)
-Side reach (Legs start apart about three steps apart, toes facing straight forward, where the body is facing. Bend one knee, still facing forward, other leg is straight and leaning on the leg with a bent knee)
Exercise Drills: Each for 15 seconds, repeat 3 times
Purpose of Exercise Drills: To help develop motor skills and positive body form.
-High Knees: Both legs start together, on go, one leg at time while running in place bring one knee up to the chest, this should be done at a steady pace. On a scale 1-10 and 10 being the fastest, I would say keep at a 4 speed.
-Quick Feet: Both legs start together, like high knees, however knees come up to waist high and moving feet as fast as possible. Speed level 8-10.
-Forward Lunge: Both legs start shoulder width apart, hands on the waist, one leg take big step forward, both legs bend at the knee, back leg bend knee to almost touching the floor, then bring forward leg back to the start, alternate legs
-Bunny Hops- Legs together hop up down fast as possible in the same spot, make sure the student is hopping and landing on their toes the whole time, student should do their best not move forward or backwards.
-One Leg Bunny Hop: Same as bunny hop but with one leg.
-Froggies: This exercise is a half burpee, student stand shoulder with apart, bends down to touch the floor, bend the knees as well, once student touches the floor, the student must then jump as high as possible and reach with their to the sky, and repeat, note its important for student to be their toes the whole time to help with balance.
The Challenge:
Objective: Full Body Workout
Step 1: The perfect push up. Do as many as you can in 30 seconds.
Step 2: Froggies for 1 minute.
Step 3: Sit-ups. Do as many as you can in 1 minute.
Step 4: Mountain climbers 30 seconds
Step 5: Bunny Hops 30 seconds
Game: FREE PLAY
Objective: Enjoy a game of your liking. Here are some options. Any game you choose, challenge yourself.
1: Jump Rope
2: Hop Scotch
3: Basketball
4: Soccer
5: Frisbee- Throw Frisbee at a target.
6: Volleyball
7: Two touch
Before we start:
-Have a small space for yourself.
Warm Up:
-Star Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands to make a star. Repeat for 15 seconds.
-Overhead Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands clap over the head. Repeat for 15 seconds.
-Clap Jacks: Start with feet together and hands apart shoulder height. Has you jump separate legs and hands clap together in front of the chest. Repeat for 15 seconds.
-Crossover Jacks: Feet and hands are apart to begin with. Has you jump cross the hands, so right hand over left hand and your feet do the same. Then on the next jump left hand goes over right hand and feet do the same. Repeat for 15 seconds.
-Cherry Pickers: Legs start apart about one step wider than the shoulders. Hands start on the right foot or ankle if cannot reach the foot. Beginning at right move to the center to touch the ground and then to the left foot or ankle. After left foot clap over the head and count. That is one count, repeat to 10.
Stretches: Each Stretch hold for 10 seconds
-Toe Reach (Legs together, slightly bend knees, with hands reach toes or as far as possible we want to make we are stretching our hamstrings. The muscle on the back of the thigh)
-Flamingo (Both legs start together, with one hand pull one leg, to stand on one foot, stretch the quad muscle. The muscle on the front of the thigh)
-Side reach (Legs start apart about three steps apart, toes facing straight forward, where the body is facing. Bend one knee, still facing forward, other leg is straight and leaning on the leg with a bent knee)
Exercise Drills: Each for 15 seconds, repeat 3 times
Purpose of Exercise Drills: To help develop motor skills and positive body form.
-High Knees: Both legs start together, on go, one leg at time while running in place bring one knee up to the chest, this should be done at a steady pace. On a scale 1-10 and 10 being the fastest, I would say keep at a 4 speed.
-Quick Feet: Both legs start together, like high knees, however knees come up to waist high and moving feet as fast as possible. Speed level 8-10.
-Forward Lunge: Both legs start shoulder width apart, hands on the waist, one leg take big step forward, both legs bend at the knee, back leg bend knee to almost touching the floor, then bring forward leg back to the start, alternate legs
-Bunny Hops- Legs together hop up down fast as possible in the same spot, make sure the student is hopping and landing on their toes the whole time, student should do their best not move forward or backwards.
-One Leg Bunny Hop: Same as bunny hop but with one leg.
-Froggies: This exercise is a half burpee, student stand shoulder with apart, bends down to touch the floor, bend the knees as well, once student touches the floor, the student must then jump as high as possible and reach with their to the sky, and repeat, note its important for student to be their toes the whole time to help with balance.
The Challenge:
Objective: Full Body Workout
Step 1: The perfect push up. Do as many as you can in 30 seconds.
Step 2: Froggies for 1 minute.
Step 3: Sit-ups. Do as many as you can in 1 minute.
Step 4: Mountain climbers 30 seconds
Step 5: Bunny Hops 30 seconds
Game: FREE PLAY
Objective: Enjoy a game of your liking. Here are some options. Any game you choose, challenge yourself.
1: Jump Rope
2: Hop Scotch
3: Basketball
4: Soccer
5: Frisbee- Throw Frisbee at a target.
6: Volleyball
7: Two touch
Need a lesson on throwing a frisbee? Watch the video below for help.
Alternate Activity: Yoga
Objective: This week we will be following a yoga instructor.
Objective: This week we will be following a yoga instructor.
PE Activities for the Week of May 25th
Before we start:
-Have a small space for yourself.
-One, Two or Three Balls different sizes.
Warm Up:
-Star Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands to make a star. Repeat for 15 seconds.
-Overhead Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands clap over the head. Repeat for 15 seconds.
-Clap Jacks: Start with feet together and hands apart shoulder height. Has you jump separate legs and hands clap together in front of the chest. Repeat for 15 seconds.
-Crossover Jacks: Feet and hands are apart to begin with. Has you jump cross the hands, so right hand over left hand and your feet do the same. Then on the next jump left hand goes over right hand and feet do the same. Repeat for 15 seconds.
-Cherry Pickers: Legs start apart about one step wider than the shoulders. Hands start on the right foot or ankle if cannot reach the foot. Beginning at right move to the center to touch the ground and then to the left foot or ankle. After left foot clap over the head and count. That is one count, repeat to 10.
Stretches: Each Stretch hold for 10 seconds
-Toe Reach (Legs together, slightly bend knees, with hands reach toes or as far as possible we want to make we are stretching our hamstrings. The muscle on the back of the thigh)
-Flamingo (Both legs start together, with one hand pull one leg, to stand on one foot, stretch the quad muscle. The muscle on the front of the thigh)
-Side reach (Legs start apart about three steps apart, toes facing straight forward, where the body is facing. Bend one knee, still facing forward, other leg is straight and leaning on the leg with a bent knee)
Exercise Drills: Each for 15 seconds repeat 3 times
Purpose of Exercise Drills: To help develop motor skills and positive body form.
-High Knees: Both legs start together, on go, one leg at time while running in place bring one knee up to the chest, this should be done at a steady pace. On a scale 1-10 and 10 being the fastest, I would say keep at a 4 speed.
-Quick Feet: Both legs start together, like high knees, however knees come up to waist high and moving feet as fast as possible. Speed level 8-10.
-Forward Lunge: Both legs start shoulder width apart, hands on the waist, one leg take big step forward, both legs bend at the knee, back leg bend knee to almost touching the floor, then bring forward leg back to the start, alternate legs
-Bunny Hops- Legs together hop up down fast as possible in the same spot, make sure the student is hopping and landing on their toes the whole time, student should do their best not move forward or backwards.
-One Leg Bunny Hop: Same as bunny hop but with one leg.
-Froggies: This exercise is a half burpee, student stand shoulder with apart, bends down to touch the floor, bend the knees as well, once student touches the floor, the student must then jump as high as possible and reach with their to the sky, and repeat, note its important for student to be their toes the whole time to help with balance.
The Challenge:
Objective: Full Body Workout
Step 1: The perfect push up. Do as many as you can in 30 seconds.
Step 2: Burpee for 1 minute.
Step 3: Sit-ups. Do as many as you can in 1 minute.
Game: Volleyball Passing
Objective: Practice hand-eye coordination. Practice hitting the ball straight up and have it drop down to where you are standing.
Step 1: Find an open area where nothing can be damage. Use a soft ball any size.
Step 2: Remember we want to use of fingers hit the ball straight up.
Step 3: When the ball comes down, we want to bend our elbows right before hitting the ball again straight up to get more power behind hitting the ball.
Step 4: Count how many hits you keep it up without the ball touching the ball.
Alternate Activity: Yoga
Objective: This week we will be following a yoga instructor.
Before we start:
-Have a small space for yourself.
-One, Two or Three Balls different sizes.
Warm Up:
-Star Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands to make a star. Repeat for 15 seconds.
-Overhead Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands clap over the head. Repeat for 15 seconds.
-Clap Jacks: Start with feet together and hands apart shoulder height. Has you jump separate legs and hands clap together in front of the chest. Repeat for 15 seconds.
-Crossover Jacks: Feet and hands are apart to begin with. Has you jump cross the hands, so right hand over left hand and your feet do the same. Then on the next jump left hand goes over right hand and feet do the same. Repeat for 15 seconds.
-Cherry Pickers: Legs start apart about one step wider than the shoulders. Hands start on the right foot or ankle if cannot reach the foot. Beginning at right move to the center to touch the ground and then to the left foot or ankle. After left foot clap over the head and count. That is one count, repeat to 10.
Stretches: Each Stretch hold for 10 seconds
-Toe Reach (Legs together, slightly bend knees, with hands reach toes or as far as possible we want to make we are stretching our hamstrings. The muscle on the back of the thigh)
-Flamingo (Both legs start together, with one hand pull one leg, to stand on one foot, stretch the quad muscle. The muscle on the front of the thigh)
-Side reach (Legs start apart about three steps apart, toes facing straight forward, where the body is facing. Bend one knee, still facing forward, other leg is straight and leaning on the leg with a bent knee)
Exercise Drills: Each for 15 seconds repeat 3 times
Purpose of Exercise Drills: To help develop motor skills and positive body form.
-High Knees: Both legs start together, on go, one leg at time while running in place bring one knee up to the chest, this should be done at a steady pace. On a scale 1-10 and 10 being the fastest, I would say keep at a 4 speed.
-Quick Feet: Both legs start together, like high knees, however knees come up to waist high and moving feet as fast as possible. Speed level 8-10.
-Forward Lunge: Both legs start shoulder width apart, hands on the waist, one leg take big step forward, both legs bend at the knee, back leg bend knee to almost touching the floor, then bring forward leg back to the start, alternate legs
-Bunny Hops- Legs together hop up down fast as possible in the same spot, make sure the student is hopping and landing on their toes the whole time, student should do their best not move forward or backwards.
-One Leg Bunny Hop: Same as bunny hop but with one leg.
-Froggies: This exercise is a half burpee, student stand shoulder with apart, bends down to touch the floor, bend the knees as well, once student touches the floor, the student must then jump as high as possible and reach with their to the sky, and repeat, note its important for student to be their toes the whole time to help with balance.
The Challenge:
Objective: Full Body Workout
Step 1: The perfect push up. Do as many as you can in 30 seconds.
Step 2: Burpee for 1 minute.
Step 3: Sit-ups. Do as many as you can in 1 minute.
Game: Volleyball Passing
Objective: Practice hand-eye coordination. Practice hitting the ball straight up and have it drop down to where you are standing.
Step 1: Find an open area where nothing can be damage. Use a soft ball any size.
Step 2: Remember we want to use of fingers hit the ball straight up.
Step 3: When the ball comes down, we want to bend our elbows right before hitting the ball again straight up to get more power behind hitting the ball.
Step 4: Count how many hits you keep it up without the ball touching the ball.
Alternate Activity: Yoga
Objective: This week we will be following a yoga instructor.
PE Activities for the Week of May 18th
Before we start:
-Have a small space for yourself.
-One, two, or three balls of different sizes.
- Socks
Warm Up:
-Star Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands to make a star. Repeat for 15 seconds.
-Overhead Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands clap over the head. Repeat for 15 seconds.
-Clap Jacks: Start with feet together and hands apart shoulder height. Has you jump separate legs and hands clap together in front of the chest. Repeat for 15 seconds.
-Crossover Jacks: Feet and hands are apart to begin with. Has you jump cross the hands, so right hand over left hand and your feet do the same. Then on the next jump left hand goes over right hand and feet do the same. Repeat for 15 seconds.
-Cherry Pickers: Legs start apart about one step wider than the shoulders. Hands start on the right foot or ankle if cannot reach the foot. Beginning at right move to the center to touch the ground and then to the left foot or ankle. After left foot clap over the head and count. That is one count, repeat to 10.
Stretches: Each Stretch hold for 10 seconds
-Toe Reach (Legs together, slightly bend knees, with hands reach toes or as far as possible we want to make we are stretching our hamstrings. The muscle on the back of the thigh)
-Flamingo (Both legs start together, with one hand pull one leg, to stand on one foot, stretch the quad muscle. The muscle on the front of the thigh)
-Side reach (Legs start apart about three steps apart, toes facing straight forward, where the body is facing. Bend one knee, still facing forward, other leg is straight and leaning on the leg with a bent knee)
Exercise Drills: Each for 15 seconds repeat 3 times
Purpose of Exercise Drills: To help develop motor skills and positive body form.
-High Knees: Both legs start together, on go, one leg at time while running in place bring one knee up to the chest, this should be done at a steady pace. On a scale 1-10 and 10 being the fastest, I would say keep at a 4 speed.
-Quick Feet: Both legs start together, like high knees, however knees come up to waist high and moving feet as fast as possible. Speed level 8-10.
-Forward Lunge: Both legs start shoulder width apart, hands on the waist, one leg take big step forward, both legs bend at the knee, back leg bend knee to almost touching the floor, then bring forward leg back to the start, alternate legs
-Bunny Hops- Legs together hop up down fast as possible in the same spot, make sure the student is hopping and landing on their toes the whole time, student should do their best not move forward or backwards.
-One Leg Bunny Hop: Same as bunny hop but with one leg.
-Froggies: This exercise is a half burpee, student stand shoulder with apart, bends down to touch the floor, bend the knees as well, once student touches the floor, the student must then jump as high as possible and reach with their to the sky, and repeat, note its important for student to be their toes the whole time to help with balance.
The Challenge:
Objective: Full Body Workout
Step 1: The perfect push up. Do ten repetitions. Do two sets one at the beginning and one after bunny hops. Total of twenty.
Step 2: Burpee for 1 minute.
Step 3: Bunny Hops for 2 minutes. Make sure to follow technique. Stay on your toes the whole time and don’t let heels touch the ground. Remember to go as fast as you can.
Sit Up
Objective: We are going to practice sit-ups with perfect form this week.
Link for sit up demonstration https://www.youtube.com/watch?v=fzDf9k6XFVo
Step 1: Find a soft ground and lay flat on your back.
Step 2: With shoulders on the ground, bend the knees up to your waist.
Step 3: Curl up to touch your toes and back down. That is one rep.
Game: Volleyball Passing
Objective: Practice eye and hand coordination. Practice hitting the ball straight up and have it drop down to where you are standing.
Step 1: Find an open area where nothing can be damage. Use a soft ball any size.
Step 2: Put your hands out in front of you and inner lock your fingers.
Step 3: With your forearm (the are between you elbow and hand) you want to hit the ball up and when it comes down make sure to hit back up without hitting the floor.
Step 4: Count how many hits you keep it up without the ball touching the ball.
Alternate Game: Bowling Sock
Objective: Hand-eye coordination, plus accuracy rolls.
Step 1: Roll up 3-4 socks into small balls.
Step 2: Have a target like, a water bottle, milk carton or an object that can stand and be knock over by rolling socks.
Step 3: Put the targets in a group like in a triangle shape.
Step 4: Step about 5 feet away from the target.
Step 5: Practice rolling the sock to knock down the targets with one hand to score points. If more than one target 10 points are score for knocking all targets in one roll. One point for each target that is knocked down. Total points score should be 20 points.
Step 6: Switch to the other hand.
Before we start:
-Have a small space for yourself.
-One, two, or three balls of different sizes.
- Socks
Warm Up:
-Star Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands to make a star. Repeat for 15 seconds.
-Overhead Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands clap over the head. Repeat for 15 seconds.
-Clap Jacks: Start with feet together and hands apart shoulder height. Has you jump separate legs and hands clap together in front of the chest. Repeat for 15 seconds.
-Crossover Jacks: Feet and hands are apart to begin with. Has you jump cross the hands, so right hand over left hand and your feet do the same. Then on the next jump left hand goes over right hand and feet do the same. Repeat for 15 seconds.
-Cherry Pickers: Legs start apart about one step wider than the shoulders. Hands start on the right foot or ankle if cannot reach the foot. Beginning at right move to the center to touch the ground and then to the left foot or ankle. After left foot clap over the head and count. That is one count, repeat to 10.
Stretches: Each Stretch hold for 10 seconds
-Toe Reach (Legs together, slightly bend knees, with hands reach toes or as far as possible we want to make we are stretching our hamstrings. The muscle on the back of the thigh)
-Flamingo (Both legs start together, with one hand pull one leg, to stand on one foot, stretch the quad muscle. The muscle on the front of the thigh)
-Side reach (Legs start apart about three steps apart, toes facing straight forward, where the body is facing. Bend one knee, still facing forward, other leg is straight and leaning on the leg with a bent knee)
Exercise Drills: Each for 15 seconds repeat 3 times
Purpose of Exercise Drills: To help develop motor skills and positive body form.
-High Knees: Both legs start together, on go, one leg at time while running in place bring one knee up to the chest, this should be done at a steady pace. On a scale 1-10 and 10 being the fastest, I would say keep at a 4 speed.
-Quick Feet: Both legs start together, like high knees, however knees come up to waist high and moving feet as fast as possible. Speed level 8-10.
-Forward Lunge: Both legs start shoulder width apart, hands on the waist, one leg take big step forward, both legs bend at the knee, back leg bend knee to almost touching the floor, then bring forward leg back to the start, alternate legs
-Bunny Hops- Legs together hop up down fast as possible in the same spot, make sure the student is hopping and landing on their toes the whole time, student should do their best not move forward or backwards.
-One Leg Bunny Hop: Same as bunny hop but with one leg.
-Froggies: This exercise is a half burpee, student stand shoulder with apart, bends down to touch the floor, bend the knees as well, once student touches the floor, the student must then jump as high as possible and reach with their to the sky, and repeat, note its important for student to be their toes the whole time to help with balance.
The Challenge:
Objective: Full Body Workout
Step 1: The perfect push up. Do ten repetitions. Do two sets one at the beginning and one after bunny hops. Total of twenty.
Step 2: Burpee for 1 minute.
Step 3: Bunny Hops for 2 minutes. Make sure to follow technique. Stay on your toes the whole time and don’t let heels touch the ground. Remember to go as fast as you can.
Sit Up
Objective: We are going to practice sit-ups with perfect form this week.
Link for sit up demonstration https://www.youtube.com/watch?v=fzDf9k6XFVo
Step 1: Find a soft ground and lay flat on your back.
Step 2: With shoulders on the ground, bend the knees up to your waist.
Step 3: Curl up to touch your toes and back down. That is one rep.
Game: Volleyball Passing
Objective: Practice eye and hand coordination. Practice hitting the ball straight up and have it drop down to where you are standing.
Step 1: Find an open area where nothing can be damage. Use a soft ball any size.
Step 2: Put your hands out in front of you and inner lock your fingers.
Step 3: With your forearm (the are between you elbow and hand) you want to hit the ball up and when it comes down make sure to hit back up without hitting the floor.
Step 4: Count how many hits you keep it up without the ball touching the ball.
Alternate Game: Bowling Sock
Objective: Hand-eye coordination, plus accuracy rolls.
Step 1: Roll up 3-4 socks into small balls.
Step 2: Have a target like, a water bottle, milk carton or an object that can stand and be knock over by rolling socks.
Step 3: Put the targets in a group like in a triangle shape.
Step 4: Step about 5 feet away from the target.
Step 5: Practice rolling the sock to knock down the targets with one hand to score points. If more than one target 10 points are score for knocking all targets in one roll. One point for each target that is knocked down. Total points score should be 20 points.
Step 6: Switch to the other hand.
PE Activities for the Week of May 11th
Before we start:
-Have a small space for yourself.
-One, two, or three balls of different sizes.
- Socks
Warm Up:
-Star Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands to make a star. Repeat for 15 seconds.
-Overhead Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands clap over the head. Repeat for 15 seconds.
-Clap Jacks: Start with feet together and hands apart shoulder height. Has you jump separate legs and hands clap together in front of the chest. Repeat for 15 seconds.
-Crossover Jacks: Feet and hands are apart to begin with. Has you jump cross the hands, so right hand over left hand and your feet do the same. Then on the next jump left hand goes over right hand and feet do the same. Repeat for 15 seconds.
-Cherry Pickers: Legs start apart about one step wider than the shoulders. Hands start on the right foot or ankle if cannot reach the foot. Beginning at right move to the center to touch the ground and then to the left foot or ankle. After left foot clap over the head and count. That is one count, repeat to 10.
Stretches: Each Stretch hold for 10 seconds
-Toe Reach (Legs together, slightly bend knees, with hands reach toes or as far as possible we want to make we are stretching our hamstrings. The muscle on the back of the thigh)
-Flamingo (Both legs start together, with one hand pull one leg, to stand on one foot, stretch the quad muscle. The muscle on the front of the thigh)
-Side reach (Legs start apart about three steps apart, toes facing straight forward, where the body is facing. Bend one knee, still facing forward, other leg is straight and leaning on the leg with a bent knee)
Exercise Drills: Each for 15 seconds repeat 3 times
Purpose of Exercise Drills: To help develop motor skills and positive body form.
-High Knees: Both legs start together, on go, one leg at time while running in place bring one knee up to the chest, this should be done at a steady pace. On a scale 1-10 and 10 being the fastest, I would say keep at a 4 speed.
-Quick Feet: Both legs start together, like high knees, however knees come up to waist high and moving feet as fast as possible. Speed level 8-10.
-Forward Lunge: Both legs start shoulder width apart, hands on the waist, one leg take big step forward, both legs bend at the knee, back leg bend knee to almost touching the floor, then bring forward leg back to the start, alternate legs
-Bunny Hops- Legs together hop up down fast as possible in the same spot, make sure the student is hopping and landing on their toes the whole time, student should do their best not move forward or backwards.
-One Leg Bunny Hop: Same as bunny hop but with one leg.
-Froggies: This exercise is a half burpee, student stand shoulder with apart, bends down to touch the floor, bend the knees as well, once student touches the floor, the student must then jump as high as possible and reach with their to the sky, and repeat, note its important for student to be their toes the whole time to help with balance.
The Challenge: 1 minute and 45 seconds without stopping
Objective: Full body activity for two minutes non-stop. Repeat two times.
Step 1: Clap Jacks, for 45 minute. Stay on the toes the whole time. Make sure Hands clap in front of chest. Go as fast as you can.
Step2: Bunny Hops for 30 seconds. Go as fast as you can. Always land on your toes and jump of your toes.
Step3: Quick Feet for 30 seconds. Make sure knees go up waist height. Move the feet as fast you can. Again on your toes and for faster speed move arms in correlation with the opposite foot.
Game: Passing through a Goal
Objective: Practice eye and feet coordination. Practicing basic soccer skills.
This week we are going to practice passing the ball through a goal.
Step 1: Make a goal with cones. If cones are not available we can use sandals, shoes or even plastic water bottles. The goals should be three feet apart.
Step 2: Position yourself about 5 feet away from the goal.
Step 3: We are going to pass the ball through the goal, with the inside part of the foot only to pass the ball. A point is score every time the ball passes through the goal. Three points if the ball does not touch any of the cones or other objects that resemble the cones. Do your best to score 20 points with the least amount of kicks.
Step 4: Practice only with the right foot one time and then switch to only with the left foot after. Total points target is 40 points. 20 points for each foot.
Alternate Game: Bowling Sock
Objective: Hand-eye coordination and accuracy.
Step 1: Roll up 3-4 socks into small balls.
Step 2: Have a target like, a water bottle, milk carton or an object that can stand and be knock over by rolling socks.
Step 3: Put the targets in a group like in a triangle shape.
Step 4: Step about 5 feet away from the target.
Step 5: Practice rolling the sock to knock down the targets with one hand to score points. If more than one target 10 points are score for knocking all targets in one roll. One point for each target that is knocked down. Total points score should be 20 points.
Step 6: Switch to the other hand.
Before we start:
-Have a small space for yourself.
-One, two, or three balls of different sizes.
- Socks
Warm Up:
-Star Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands to make a star. Repeat for 15 seconds.
-Overhead Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands clap over the head. Repeat for 15 seconds.
-Clap Jacks: Start with feet together and hands apart shoulder height. Has you jump separate legs and hands clap together in front of the chest. Repeat for 15 seconds.
-Crossover Jacks: Feet and hands are apart to begin with. Has you jump cross the hands, so right hand over left hand and your feet do the same. Then on the next jump left hand goes over right hand and feet do the same. Repeat for 15 seconds.
-Cherry Pickers: Legs start apart about one step wider than the shoulders. Hands start on the right foot or ankle if cannot reach the foot. Beginning at right move to the center to touch the ground and then to the left foot or ankle. After left foot clap over the head and count. That is one count, repeat to 10.
Stretches: Each Stretch hold for 10 seconds
-Toe Reach (Legs together, slightly bend knees, with hands reach toes or as far as possible we want to make we are stretching our hamstrings. The muscle on the back of the thigh)
-Flamingo (Both legs start together, with one hand pull one leg, to stand on one foot, stretch the quad muscle. The muscle on the front of the thigh)
-Side reach (Legs start apart about three steps apart, toes facing straight forward, where the body is facing. Bend one knee, still facing forward, other leg is straight and leaning on the leg with a bent knee)
Exercise Drills: Each for 15 seconds repeat 3 times
Purpose of Exercise Drills: To help develop motor skills and positive body form.
-High Knees: Both legs start together, on go, one leg at time while running in place bring one knee up to the chest, this should be done at a steady pace. On a scale 1-10 and 10 being the fastest, I would say keep at a 4 speed.
-Quick Feet: Both legs start together, like high knees, however knees come up to waist high and moving feet as fast as possible. Speed level 8-10.
-Forward Lunge: Both legs start shoulder width apart, hands on the waist, one leg take big step forward, both legs bend at the knee, back leg bend knee to almost touching the floor, then bring forward leg back to the start, alternate legs
-Bunny Hops- Legs together hop up down fast as possible in the same spot, make sure the student is hopping and landing on their toes the whole time, student should do their best not move forward or backwards.
-One Leg Bunny Hop: Same as bunny hop but with one leg.
-Froggies: This exercise is a half burpee, student stand shoulder with apart, bends down to touch the floor, bend the knees as well, once student touches the floor, the student must then jump as high as possible and reach with their to the sky, and repeat, note its important for student to be their toes the whole time to help with balance.
The Challenge: 1 minute and 45 seconds without stopping
Objective: Full body activity for two minutes non-stop. Repeat two times.
Step 1: Clap Jacks, for 45 minute. Stay on the toes the whole time. Make sure Hands clap in front of chest. Go as fast as you can.
Step2: Bunny Hops for 30 seconds. Go as fast as you can. Always land on your toes and jump of your toes.
Step3: Quick Feet for 30 seconds. Make sure knees go up waist height. Move the feet as fast you can. Again on your toes and for faster speed move arms in correlation with the opposite foot.
Game: Passing through a Goal
Objective: Practice eye and feet coordination. Practicing basic soccer skills.
This week we are going to practice passing the ball through a goal.
Step 1: Make a goal with cones. If cones are not available we can use sandals, shoes or even plastic water bottles. The goals should be three feet apart.
Step 2: Position yourself about 5 feet away from the goal.
Step 3: We are going to pass the ball through the goal, with the inside part of the foot only to pass the ball. A point is score every time the ball passes through the goal. Three points if the ball does not touch any of the cones or other objects that resemble the cones. Do your best to score 20 points with the least amount of kicks.
Step 4: Practice only with the right foot one time and then switch to only with the left foot after. Total points target is 40 points. 20 points for each foot.
Alternate Game: Bowling Sock
Objective: Hand-eye coordination and accuracy.
Step 1: Roll up 3-4 socks into small balls.
Step 2: Have a target like, a water bottle, milk carton or an object that can stand and be knock over by rolling socks.
Step 3: Put the targets in a group like in a triangle shape.
Step 4: Step about 5 feet away from the target.
Step 5: Practice rolling the sock to knock down the targets with one hand to score points. If more than one target 10 points are score for knocking all targets in one roll. One point for each target that is knocked down. Total points score should be 20 points.
Step 6: Switch to the other hand.
PE Activities for the Week of May 4th
Before we start:
-Have a small space for yourself.
-One, Two or Three Balls different sizes.
Warm Up:
-Star Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands to make a star. Repeat for 15 seconds.
-Overhead Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands clap over the head. Repeat for 15 seconds.
-Clap Jacks: Start with feet together and hands apart shoulder height. Has you jump separate legs and hands clap together in front of the chest. Repeat for 15 seconds.
-Crossover Jacks: Feet and hands are apart to begin with. Has you jump cross the hands, so right hand over left hand and your feet do the same. Then on the next jump left hand goes over right hand and feet do the same. Repeat for 15 seconds.
-Cherry Pickers: Legs start apart about one step wider than the shoulders. Hands start on the right foot or ankle if cannot reach the foot. Beginning at right move to the center to touch the ground and then to the left foot or ankle. After left foot clap over the head and count. That is one count, repeat to 10.
Stretches: Each Stretch hold for 10 seconds
-Toe Reach (Legs together, slightly bend knees, with hands reach toes or as far as possible we want to make we are stretching our hamstrings. The muscle on the back of the thigh)
-Flamingo (Both legs start together, with one hand pull one leg, to stand on one foot, stretch the quad muscle. The muscle on the front of the thigh)
-Side reach (Legs start apart about three steps apart, toes facing straight forward, where the body is facing. Bend one knee, still facing forward, other leg is straight and leaning on the leg with a bent knee)
Exercise Drills: Each for 15 seconds repeat 3 times
Purpose of Exercise Drills: To help develop motor skills and positive body form.
-High Knees: Both legs start together, on go, one leg at time while running in place bring one knee up to the chest, this should be done at a steady pace. On a scale 1-10 and 10 being the fastest, I would say keep at a 4 speed.
-Quick Feet: Both legs start together, like high knees, however knees come up to waist high and moving feet as fast as possible. Speed level 8-10.
-Forward Lunge: Both legs start shoulder width apart, hands on the waist, one leg take big step forward, both legs bend at the knee, back leg bend knee to almost touching the floor, then bring forward leg back to the start, alternate legs
-Bunny Hops- Legs together hop up down fast as possible in the same spot, make sure the student is hopping and landing on their toes the whole time, student should do their best not move forward or backwards.
-One Leg Bunny Hop: Same as bunny hop but with one leg.
-Froggies: This exercise is a half burpee, student stand shoulder with apart, bends down to touch the floor, bend the knees as well, once student touches the floor, the student must then jump as high as possible and reach with their to the sky, and repeat, note its important for student to be their toes the whole time to help with balance.
The Challenge: 2 minutes without stopping
Objective: Full body activity for two minutes non-stop. Repeat two times.
Step1: Clap Jacks, for 1 minute. Stay on the toes the whole time. Make sure Hands clap in front of chest. Go as fast as you can.
Step2: Froggies for 30 seconds. Make sure hands touch the floor and you jump as high as you can, reaching for the sky. Go as fast as you can. Always land on your toes and jump of your toes.
Step3: Quick Feet for 30 seconds. Make sure knees go up waist height. Move the feet as fast you can. Again on your toes and for faster speed move arms in correlation with the opposite foot.
Game: Eye-Foot Coordination (10 minutes)
Objective: Practice eye and feet coordination. Practicing basic soccer skills.
This drill is like bells from last week but we are using the bottom of foot to slide the ball from one foot to the other.
Step 1: Feet are going to be about an inch or two apart from shoulder width, with the ball under one of the feet.
Step 2: Have the ball under your foot. Slide it to the other foot.
Step 3: Stop the ball with the other foot using the bottom of the foot only. Slide back to the other foot and repeat.
Step 4: Make sure knees are slightly bent for better balance.
Alternate Game: Sock basketball
Objective: Hand-eye coordination and throwing accuracy
Step 1: Roll up 4-6 socks into small balls.
Step 2: Have a laundry basket or small bin.
Step 3: Shoot the sock into the basket practicing aim and form. Using under hand throws and overhead throws.
Step 4: Start 3 feet away and move one foot away every time a basket is score.
Step 5: Practice with both hands.
Before we start:
-Have a small space for yourself.
-One, Two or Three Balls different sizes.
Warm Up:
-Star Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands to make a star. Repeat for 15 seconds.
-Overhead Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands clap over the head. Repeat for 15 seconds.
-Clap Jacks: Start with feet together and hands apart shoulder height. Has you jump separate legs and hands clap together in front of the chest. Repeat for 15 seconds.
-Crossover Jacks: Feet and hands are apart to begin with. Has you jump cross the hands, so right hand over left hand and your feet do the same. Then on the next jump left hand goes over right hand and feet do the same. Repeat for 15 seconds.
-Cherry Pickers: Legs start apart about one step wider than the shoulders. Hands start on the right foot or ankle if cannot reach the foot. Beginning at right move to the center to touch the ground and then to the left foot or ankle. After left foot clap over the head and count. That is one count, repeat to 10.
Stretches: Each Stretch hold for 10 seconds
-Toe Reach (Legs together, slightly bend knees, with hands reach toes or as far as possible we want to make we are stretching our hamstrings. The muscle on the back of the thigh)
-Flamingo (Both legs start together, with one hand pull one leg, to stand on one foot, stretch the quad muscle. The muscle on the front of the thigh)
-Side reach (Legs start apart about three steps apart, toes facing straight forward, where the body is facing. Bend one knee, still facing forward, other leg is straight and leaning on the leg with a bent knee)
Exercise Drills: Each for 15 seconds repeat 3 times
Purpose of Exercise Drills: To help develop motor skills and positive body form.
-High Knees: Both legs start together, on go, one leg at time while running in place bring one knee up to the chest, this should be done at a steady pace. On a scale 1-10 and 10 being the fastest, I would say keep at a 4 speed.
-Quick Feet: Both legs start together, like high knees, however knees come up to waist high and moving feet as fast as possible. Speed level 8-10.
-Forward Lunge: Both legs start shoulder width apart, hands on the waist, one leg take big step forward, both legs bend at the knee, back leg bend knee to almost touching the floor, then bring forward leg back to the start, alternate legs
-Bunny Hops- Legs together hop up down fast as possible in the same spot, make sure the student is hopping and landing on their toes the whole time, student should do their best not move forward or backwards.
-One Leg Bunny Hop: Same as bunny hop but with one leg.
-Froggies: This exercise is a half burpee, student stand shoulder with apart, bends down to touch the floor, bend the knees as well, once student touches the floor, the student must then jump as high as possible and reach with their to the sky, and repeat, note its important for student to be their toes the whole time to help with balance.
The Challenge: 2 minutes without stopping
Objective: Full body activity for two minutes non-stop. Repeat two times.
Step1: Clap Jacks, for 1 minute. Stay on the toes the whole time. Make sure Hands clap in front of chest. Go as fast as you can.
Step2: Froggies for 30 seconds. Make sure hands touch the floor and you jump as high as you can, reaching for the sky. Go as fast as you can. Always land on your toes and jump of your toes.
Step3: Quick Feet for 30 seconds. Make sure knees go up waist height. Move the feet as fast you can. Again on your toes and for faster speed move arms in correlation with the opposite foot.
Game: Eye-Foot Coordination (10 minutes)
Objective: Practice eye and feet coordination. Practicing basic soccer skills.
This drill is like bells from last week but we are using the bottom of foot to slide the ball from one foot to the other.
Step 1: Feet are going to be about an inch or two apart from shoulder width, with the ball under one of the feet.
Step 2: Have the ball under your foot. Slide it to the other foot.
Step 3: Stop the ball with the other foot using the bottom of the foot only. Slide back to the other foot and repeat.
Step 4: Make sure knees are slightly bent for better balance.
Alternate Game: Sock basketball
Objective: Hand-eye coordination and throwing accuracy
Step 1: Roll up 4-6 socks into small balls.
Step 2: Have a laundry basket or small bin.
Step 3: Shoot the sock into the basket practicing aim and form. Using under hand throws and overhead throws.
Step 4: Start 3 feet away and move one foot away every time a basket is score.
Step 5: Practice with both hands.
PE Activities for the Week of April 27th
Before we start:
-Have a small space for yourself.
-A size 3 or 4 soccer ball (preferred) or any other ball that can fit between the student's feet.
Warm Up:
-Star Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands to make a star. Repeat for 15 seconds.
-Overhead Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands clap over the head. Repeat for 15 seconds.
-Clap Jacks: Start with feet together and hands apart shoulder height. Has you jump separate legs and hands clap together in front of the chest. Repeat for 15 seconds.
-Crossover Jacks: Feet and hands are apart to begin with. Has you jump cross the hands, so right hand over left hand and your feet do the same. Then on the next jump left hand goes over right hand and feet do the same. Repeat for 15 seconds.
-Cherry Pickers: Legs start apart about one step wider than the shoulders. Hands start on the right foot or ankle if cannot reach the foot. Beginning at right move to the center to touch the ground and then to the left foot or ankle. After left foot clap over the head and count. That is one count, repeat to 10.
Stretches: Each Stretch hold for 10 seconds
-Toe Reach (Legs together, slightly bend knees, with hands reach toes or as far as possible we want to make we are stretching our hamstrings. The muscle on the back of the thigh.
-Flamingo (Both legs start together, with one hand pull one leg, to stand on one foot, stretch the quad muscle. The muscle on the front of the thigh)
-Side reach (Legs start apart about three steps apart, toes facing straight forward, where the body is facing. Bend one knee, still facing forward, other leg is straight and leaning on the leg with a bent knee)
Exercise Drills: Each for 15 seconds repeat 3 times
Purpose of Exercise Drills: To help develop motor skills and positive body form.
-High Knees: Both legs start together, on go, one leg at time while running in place bring one knee up to the chest, this should be done at a steady pace. On a scale 1-10 and 10 being the fastest, I would say keep at a 4 speed.
-Quick Feet: Both legs start together, like high knees, however knees come up to waist high and moving feet as fast as possible. Speed level 8-10.
-Forward Lunge: Both legs start shoulder width apart, hands on the waist, one leg take big step forward, both legs bend at the knee, back leg bend knee to almost touching the floor, then bring forward leg back to the start, alternate legs
-Bunny Hops- Legs together hop up down fast as possible in the same spot, make sure the student is hopping and landing on their toes the whole time, student should do their best not move forward or backwards.
-One Leg Bunny Hop: Same as bunny hop but with one leg.
-Froggies: This exercise is a half burpee, student stand shoulder with apart, bends down to touch the floor, bend the knees as well, once student touches the floor, the student must then jump as high as possible and reach with their to the sky, and repeat, note its important for student to be their toes the whole time to help with balance.
The Challenge: 2 Minutes without stopping
Your goal is to do Star Jacks for one minute, make sure student is on their toes the whole time. Jump Rope for 45 seconds again toes the whole time. If there is no jump rope you can pretend to hold one and just do the motion as if you did have one. Next High Knees for 30 seconds. Make sure to have water available.
Game: Eye-Foot Coordination (10 minutes)
For this week we will be working on our soccer skills. You are going to need a ball. The ball can be of any size. Preferably the ball we want it at a size 3 or 4. The ball material also does not matter as long as the student can put the between their feet. What we will be doing to sharpen our soccer skills are bells and toe touches. Now in the exercise for bells we are going to start with ball between our legs. Our legs should be about one inch wider than shoulder width. The ball should start on one of the legs and using only the inside part of foot the student should pass it to the other foot. Once it reaches the other foot without stopping the ball student should pass it back to the foot it came from and as if it were a bell going back and forth. It is important for student to keep eyes on the ball the whole time to keep concentration and technique. We are working on our eye foot coordination. I always say go slow to go fast. The first three minutes let student get rhythm next four minutes ask student to increase the speed. Now give student about 20 second rest after every minute as this could get exhausting. Next week we will be working on toe touches with the ball.
Before we start:
-Have a small space for yourself.
-A size 3 or 4 soccer ball (preferred) or any other ball that can fit between the student's feet.
Warm Up:
-Star Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands to make a star. Repeat for 15 seconds.
-Overhead Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands clap over the head. Repeat for 15 seconds.
-Clap Jacks: Start with feet together and hands apart shoulder height. Has you jump separate legs and hands clap together in front of the chest. Repeat for 15 seconds.
-Crossover Jacks: Feet and hands are apart to begin with. Has you jump cross the hands, so right hand over left hand and your feet do the same. Then on the next jump left hand goes over right hand and feet do the same. Repeat for 15 seconds.
-Cherry Pickers: Legs start apart about one step wider than the shoulders. Hands start on the right foot or ankle if cannot reach the foot. Beginning at right move to the center to touch the ground and then to the left foot or ankle. After left foot clap over the head and count. That is one count, repeat to 10.
Stretches: Each Stretch hold for 10 seconds
-Toe Reach (Legs together, slightly bend knees, with hands reach toes or as far as possible we want to make we are stretching our hamstrings. The muscle on the back of the thigh.
-Flamingo (Both legs start together, with one hand pull one leg, to stand on one foot, stretch the quad muscle. The muscle on the front of the thigh)
-Side reach (Legs start apart about three steps apart, toes facing straight forward, where the body is facing. Bend one knee, still facing forward, other leg is straight and leaning on the leg with a bent knee)
Exercise Drills: Each for 15 seconds repeat 3 times
Purpose of Exercise Drills: To help develop motor skills and positive body form.
-High Knees: Both legs start together, on go, one leg at time while running in place bring one knee up to the chest, this should be done at a steady pace. On a scale 1-10 and 10 being the fastest, I would say keep at a 4 speed.
-Quick Feet: Both legs start together, like high knees, however knees come up to waist high and moving feet as fast as possible. Speed level 8-10.
-Forward Lunge: Both legs start shoulder width apart, hands on the waist, one leg take big step forward, both legs bend at the knee, back leg bend knee to almost touching the floor, then bring forward leg back to the start, alternate legs
-Bunny Hops- Legs together hop up down fast as possible in the same spot, make sure the student is hopping and landing on their toes the whole time, student should do their best not move forward or backwards.
-One Leg Bunny Hop: Same as bunny hop but with one leg.
-Froggies: This exercise is a half burpee, student stand shoulder with apart, bends down to touch the floor, bend the knees as well, once student touches the floor, the student must then jump as high as possible and reach with their to the sky, and repeat, note its important for student to be their toes the whole time to help with balance.
The Challenge: 2 Minutes without stopping
Your goal is to do Star Jacks for one minute, make sure student is on their toes the whole time. Jump Rope for 45 seconds again toes the whole time. If there is no jump rope you can pretend to hold one and just do the motion as if you did have one. Next High Knees for 30 seconds. Make sure to have water available.
Game: Eye-Foot Coordination (10 minutes)
For this week we will be working on our soccer skills. You are going to need a ball. The ball can be of any size. Preferably the ball we want it at a size 3 or 4. The ball material also does not matter as long as the student can put the between their feet. What we will be doing to sharpen our soccer skills are bells and toe touches. Now in the exercise for bells we are going to start with ball between our legs. Our legs should be about one inch wider than shoulder width. The ball should start on one of the legs and using only the inside part of foot the student should pass it to the other foot. Once it reaches the other foot without stopping the ball student should pass it back to the foot it came from and as if it were a bell going back and forth. It is important for student to keep eyes on the ball the whole time to keep concentration and technique. We are working on our eye foot coordination. I always say go slow to go fast. The first three minutes let student get rhythm next four minutes ask student to increase the speed. Now give student about 20 second rest after every minute as this could get exhausting. Next week we will be working on toe touches with the ball.
PE Activities for the Week of April 20th
Before we start:
-Have a small space for yourself.
-One, Two or Three Balls different sizes.
Warm Up:
-Star Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands to make a star. Repeat for 15 seconds.
-Overhead Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands clap over the head. Repeat for 15 seconds.
-Clap Jacks: Start with feet together and hands apart shoulder height. Has you jump separate legs and hands clap together in front of the chest. Repeat for 15 seconds.
-Crossover Jacks: Feet and hands are apart to begin with. Has you jump cross the hands, so right hand over left hand and your feet do the same. Then on the next jump left hand goes over right hand and feet do the same. Repeat for 15 seconds.
-Cherry Pickers: Legs start apart about one step wider than the shoulders. Hands start on the right foot or ankle if cannot reach the foot. Beginning at right move to the center to touch the ground and then to the left foot or ankle. After left foot clap over the head and count. That is one count, repeat to 10.
Stretches: Each Stretch hold for 10 seconds
-Toe Reach (Legs together, slightly bend knees, with hands reach toes or as far as possible we want to make we are stretching our hamstrings. The muscle on the back of the thigh)
-Flamingo (Both legs start together, with one hand pull one leg, to stand on one foot, stretch the quad muscle. The muscle on the front of the thigh)
-Side reach (Legs start apart about three steps apart, toes facing straight forward, where the body is facing. Bend one knee, still facing forward, other leg is straight and leaning on the leg with a bent knee)
Exercise Drills: Each for 15 seconds repeat 3 times
Purpose of Exercise Drills: To help develop motor skills and positive body form.
-High Knees: Both legs start together, on go, one leg at time while running in place bring one knee up to the chest, this should be done at a steady pace. On a scale 1-10 and 10 being the fastest, I would say keep at a 4 speed.
-Quick Feet: Both legs start together, like high knees, however knees come up to waist high and moving feet as fast as possible. Speed level 8-10.
-Forward Lunge: Both legs start shoulder width apart, hands on the waist, one leg take big step forward, both legs bend at the knee, back leg bend knee to almost touching the floor, then bring forward leg back to the start, alternate legs
-Bunny Hops- Legs together hop up down fast as possible in the same spot, make sure the student is hopping and landing on their toes the whole time, student should do their best not move forward or backwards.
-One Leg Bunny Hop: Same as bunny hop but with one leg.
-Froggies: This exercise is a half burpee, student stand shoulder with apart, bends down to touch the floor, bend the knees as well, once student touches the floor, the student must then jump as high as possible and reach with their to the sky, and repeat, note its important for student to be their toes the whole time to help with balance.
The Challenge:
Your goal is to 15 Bunny Hops, 15 One leg Bunny Hop each foot, 10 froggies, 20 high knees, and 15 Star Jacks all under 2 minutes without stopping.
Game: Eye hand coordination 7 minutes
For this week we will continue on our hand and eye coordination. Last week worked on throwing the ball under hand which with the palm of the hand facing up. This week let's practice on throwing the ball with and over hand throw. The hand must start behind our head or neck if using a big and need two hands to throw the ball. Then throw the ball straight up so it comes straight down to the position where you are standing. Start with lower through throws, and as you get the rhythm throw the ball higher and higher. Also this week practicing throwing different size of balls for a more challenging time. If using a space indoor please be careful with your surroundings. Next week we will be looking to practice our soccer skills with the ball. Any size ball will be ok but a size 3 to 4 ball is more practical. I will go over more details next week.
Before we start:
-Have a small space for yourself.
-One, Two or Three Balls different sizes.
Warm Up:
-Star Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands to make a star. Repeat for 15 seconds.
-Overhead Jacks: Start with feet together and hands on your side. Has you jump separate legs and hands clap over the head. Repeat for 15 seconds.
-Clap Jacks: Start with feet together and hands apart shoulder height. Has you jump separate legs and hands clap together in front of the chest. Repeat for 15 seconds.
-Crossover Jacks: Feet and hands are apart to begin with. Has you jump cross the hands, so right hand over left hand and your feet do the same. Then on the next jump left hand goes over right hand and feet do the same. Repeat for 15 seconds.
-Cherry Pickers: Legs start apart about one step wider than the shoulders. Hands start on the right foot or ankle if cannot reach the foot. Beginning at right move to the center to touch the ground and then to the left foot or ankle. After left foot clap over the head and count. That is one count, repeat to 10.
Stretches: Each Stretch hold for 10 seconds
-Toe Reach (Legs together, slightly bend knees, with hands reach toes or as far as possible we want to make we are stretching our hamstrings. The muscle on the back of the thigh)
-Flamingo (Both legs start together, with one hand pull one leg, to stand on one foot, stretch the quad muscle. The muscle on the front of the thigh)
-Side reach (Legs start apart about three steps apart, toes facing straight forward, where the body is facing. Bend one knee, still facing forward, other leg is straight and leaning on the leg with a bent knee)
Exercise Drills: Each for 15 seconds repeat 3 times
Purpose of Exercise Drills: To help develop motor skills and positive body form.
-High Knees: Both legs start together, on go, one leg at time while running in place bring one knee up to the chest, this should be done at a steady pace. On a scale 1-10 and 10 being the fastest, I would say keep at a 4 speed.
-Quick Feet: Both legs start together, like high knees, however knees come up to waist high and moving feet as fast as possible. Speed level 8-10.
-Forward Lunge: Both legs start shoulder width apart, hands on the waist, one leg take big step forward, both legs bend at the knee, back leg bend knee to almost touching the floor, then bring forward leg back to the start, alternate legs
-Bunny Hops- Legs together hop up down fast as possible in the same spot, make sure the student is hopping and landing on their toes the whole time, student should do their best not move forward or backwards.
-One Leg Bunny Hop: Same as bunny hop but with one leg.
-Froggies: This exercise is a half burpee, student stand shoulder with apart, bends down to touch the floor, bend the knees as well, once student touches the floor, the student must then jump as high as possible and reach with their to the sky, and repeat, note its important for student to be their toes the whole time to help with balance.
The Challenge:
Your goal is to 15 Bunny Hops, 15 One leg Bunny Hop each foot, 10 froggies, 20 high knees, and 15 Star Jacks all under 2 minutes without stopping.
Game: Eye hand coordination 7 minutes
For this week we will continue on our hand and eye coordination. Last week worked on throwing the ball under hand which with the palm of the hand facing up. This week let's practice on throwing the ball with and over hand throw. The hand must start behind our head or neck if using a big and need two hands to throw the ball. Then throw the ball straight up so it comes straight down to the position where you are standing. Start with lower through throws, and as you get the rhythm throw the ball higher and higher. Also this week practicing throwing different size of balls for a more challenging time. If using a space indoor please be careful with your surroundings. Next week we will be looking to practice our soccer skills with the ball. Any size ball will be ok but a size 3 to 4 ball is more practical. I will go over more details next week.
PE Activities for the Week of April 13th
Before we start:
-Have a small space for yourself.
-A small ball to throw with one hand preferably a tennis ball. If a tennis ball is not available, any other small ball is fine.
Warm Up:
-Star Jacks: Start with feet together and hands on your side. Has you jump separate legs
and hands to make a star. Repeat for 25 seconds.
-Overhead Jacks: Start with feet together and hands on your side. Has you jump
separate legs and hands clap over the head. Repeat for 25 seconds.
-Clap Jacks: Start with feet together and hands apart shoulder height. Has you jump
separate legs and hands clap together in front of the chest. Repeat for 25 seconds.
-Crossover Jacks: Feet and hands are apart to begin with. Has you jump cross the
hands, so right hand over left hand and your feet do the same. Then on the next jump left hand
goes over right hand and feet do the same. Repeat for 25seconds.
-Cherry Pickers: Legs start apart about one step wider than the shoulders. Hands start
on the right foot or ankle if cannot reach the foot. Beginning at right move to the center to touch
the ground and then to the left foot or ankle. After left foot clap over the head and count. That is
one count, repeat to 10.
Stretches: Each Stretch hold for 10 seconds
-Toe Reach (Legs together, slightly bend knees, with hands reach toes or as far as
possible we want to make we are stretching our hamstrings. The muscle on the back of the
thigh)
-Flamingo (Both legs start together, with one hand pull one leg, to stand on one foot,
stretch the quad muscle. The muscle on the front of the thigh)
-Side reach (Legs start apart about three steps apart, toes facing straight forward, where
the body is facing. Bend one knee, still facing forward, other leg is straight and leaning on the
leg with a bent knee)
Exercise Drills: Each for 20 seconds repeat 3 times
Purpose of Exercise Drills: To help develop motor skills and positive body form.
-High Knees: Both legs start together, on go, one leg at time while running in place bring
one knee up to the chest, this should be done at a steady pace. On a scale 1-10 and 10 being
the fastest, I would say keep at a 4 speed.
-Quick Feet: Both legs start together, like high knees, however knees come up to waist
high and moving feet as fast as possible. Speed level 8-10.
-Forward Lunge: Both legs start shoulder width apart, hands on the waist, one leg take
big step forward, both legs bend at the knee, back leg bend knee to almost touching the floor,
then bring forward leg back to the start, alternate legs
-Bunny Hops- Legs together hop up down fast as possible in the same spot, make sure
the student is hopping and landing on their toes the whole time, student should do their best not
move forward or backwards.
-One Leg Bunny Hop: Same as bunny hop but with one leg.
-Froggies: This exercise is a half burpee, student stand shoulder with apart, bends down
to touch the floor, bend the knees as well, once student touches the floor, the student must then
jump as high as possible and reach with their to the sky, and repeat, note its important for
student to be their toes the whole time to help with balance.
Game: 7 minutes Eye hand Coordination
For this week let's work on catching a ball on different levels of height and under hand throws
only. We can use one hand if the ball is small enough, if not use two hands but still under hand.
Start by throwing the ball just above the head and then catch it. Its important to keep your eyes
on the ball and work on you eye and hand coordination. You can increase the level of height of
the ball as you get more comfortable with previous heights. Use the same ball every time. Next
week we will work on different ball size if available and different ways of the throwing the ball.
Before we start:
-Have a small space for yourself.
-A small ball to throw with one hand preferably a tennis ball. If a tennis ball is not available, any other small ball is fine.
Warm Up:
-Star Jacks: Start with feet together and hands on your side. Has you jump separate legs
and hands to make a star. Repeat for 25 seconds.
-Overhead Jacks: Start with feet together and hands on your side. Has you jump
separate legs and hands clap over the head. Repeat for 25 seconds.
-Clap Jacks: Start with feet together and hands apart shoulder height. Has you jump
separate legs and hands clap together in front of the chest. Repeat for 25 seconds.
-Crossover Jacks: Feet and hands are apart to begin with. Has you jump cross the
hands, so right hand over left hand and your feet do the same. Then on the next jump left hand
goes over right hand and feet do the same. Repeat for 25seconds.
-Cherry Pickers: Legs start apart about one step wider than the shoulders. Hands start
on the right foot or ankle if cannot reach the foot. Beginning at right move to the center to touch
the ground and then to the left foot or ankle. After left foot clap over the head and count. That is
one count, repeat to 10.
Stretches: Each Stretch hold for 10 seconds
-Toe Reach (Legs together, slightly bend knees, with hands reach toes or as far as
possible we want to make we are stretching our hamstrings. The muscle on the back of the
thigh)
-Flamingo (Both legs start together, with one hand pull one leg, to stand on one foot,
stretch the quad muscle. The muscle on the front of the thigh)
-Side reach (Legs start apart about three steps apart, toes facing straight forward, where
the body is facing. Bend one knee, still facing forward, other leg is straight and leaning on the
leg with a bent knee)
Exercise Drills: Each for 20 seconds repeat 3 times
Purpose of Exercise Drills: To help develop motor skills and positive body form.
-High Knees: Both legs start together, on go, one leg at time while running in place bring
one knee up to the chest, this should be done at a steady pace. On a scale 1-10 and 10 being
the fastest, I would say keep at a 4 speed.
-Quick Feet: Both legs start together, like high knees, however knees come up to waist
high and moving feet as fast as possible. Speed level 8-10.
-Forward Lunge: Both legs start shoulder width apart, hands on the waist, one leg take
big step forward, both legs bend at the knee, back leg bend knee to almost touching the floor,
then bring forward leg back to the start, alternate legs
-Bunny Hops- Legs together hop up down fast as possible in the same spot, make sure
the student is hopping and landing on their toes the whole time, student should do their best not
move forward or backwards.
-One Leg Bunny Hop: Same as bunny hop but with one leg.
-Froggies: This exercise is a half burpee, student stand shoulder with apart, bends down
to touch the floor, bend the knees as well, once student touches the floor, the student must then
jump as high as possible and reach with their to the sky, and repeat, note its important for
student to be their toes the whole time to help with balance.
Game: 7 minutes Eye hand Coordination
For this week let's work on catching a ball on different levels of height and under hand throws
only. We can use one hand if the ball is small enough, if not use two hands but still under hand.
Start by throwing the ball just above the head and then catch it. Its important to keep your eyes
on the ball and work on you eye and hand coordination. You can increase the level of height of
the ball as you get more comfortable with previous heights. Use the same ball every time. Next
week we will work on different ball size if available and different ways of the throwing the ball.
GoNoodle
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