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.