Our Lady of the Way-Kingsbury Mrs Van Ballegooy, Physical Education

Physical Education at home learning program 2020.

Dear parents and students, Please find some information, ideas and links in this program for some Physical Education learning and development opportunities at home over the coming weeks. Whilst it is difficult to follow curriculum structure as such, there are many opportunities for students to remain active at home and to practise developing key fundamental movement skills and fitness levels. Particularly under the circumstances, spending more time at home, it would be ideal to aim for 30 minutes of physical activity a day. This document will encourage a variety of ways to keep your students active and to potentially develop fitness levels, enjoyment through physical activity and to improve key fundamental movement skills. It is always important to consider the safety aspects of using equipment in a smaller space and to encourage your child to think about the potential safety concerns of each activity. As most students would be aware, Mrs Van Ballegooy strongly encourages any practise opportunities to do with throwing and catching, and there is so much that you can do at home! Many families may have limited space and equipment, so I have provided a number of ideas you can do with many items you may already have in your own home. The following activities are suitable for all students from Prep to Year Six and can be modified with varying distances and equipment types. Parents; if you could please reinforce the following teaching points with your students; Low catches (anything below the shoulder)- pinkies together for low catches (students will be able to show you this hand placement)

High catches- (anything above the shoulder)- thumbs together for high catches. Eyes always focused on the item you are catching. Hands move to meet the item you are catching with- eg- hands move to meet the ball.

Our Lady of the Way-Kingsbury Mrs Van Ballegooy, Physical Education

Throwing and catching activities- opportunities to practise catching at home

1. Clap catches – attempt to make as many claps before catching, throwing any of the following items to themselves. Aim for at least one clap before catching with each item and slowly increase to two claps, three etc.

Item opportunities and progressions (these are suited for all students from Prep to year Six)

a) A facewasher b) A piece of paper towel c) A tissue d) A tea towel e) A pair of socks f) A scarf g) A small teddy or soft toy h) A balloon i) A ball of any size or shape that you

may have

Students may practise throwing and catching with more than one of each item- eg; practise juggling with two scarves.

Students may perform clap catches individually or with a partner throwing back and forth. A partner may be a sibling or parent/ guardian.

It is always fun to add music to physical activity where possible! Students may modify their clap catches by performing a hop, jump or balancing on one leg at the same time.

Balancing activites – with or with out catching. Attempt to hold for 20 seconds

Clap catches with any object to help improve hand eye coordination

Our Lady of the Way-Kingsbury Mrs Van Ballegooy, Physical Education

2. Over arm throw practise- suitable for junior to middle years, Years 4-6 vary distances, targets and equipment types. Teaching points for parents to reinforce at home;

Side Step Throw Side on to target (side on to what your are aiming for) Step with front foot for balance and power Throw, arm follows through across body Students may practise throwing with any object and potentially any target (under parent supervision) For example; a) A pair of socks aiming to hit door knob in student’s room (it can be this simple) b) Throwing a soft object to a parent or sibling and potentially performing a clap before they catch c) If students have a ball that can bounce, perform an overarm throw against a wall outside. d) If students have items such as buckets or hoola hoops, they may be able to set up targets that they can aim for; eg- 10 points if the socks go through the hoola hoop or ball through the bucket etc. e) Wheelie bins can be a great target to practise aiming during the overarmthrow.

Chalk circles can be a great set up for the underarm and overarm throwing practise at varying distances .

Our Lady of the Way-Kingsbury Mrs Van Ballegooy, Physical Education

Underarm throwing game- Suitable for Prep- Year 6 An opportunity to make something with your student also.

This underarm throwing skill game is a homemade version like the game Ring Toss or Quoits but using homemade paper rings as the rope and chair legs as the target stand aiming to improve hand eye coordination.

What you will need: To make 6 rings, you will need 6 sheets of A3 paper, (if you only have access to A4 paper, your rings will simply be smaller or 3 layers of newspaper). You will also need tape and decorative tape. If you do not have decorative tape, you may decorate each piece of paper first or simply use coloured paper. You will also need a chair to turn upside down to throw the rings onto. These become your target. How to make them at home:

To make the homemade rings for throwing games, roll an A3 piece of paper from the corner to the opposite corner to form a tube.

Place the paper tube with masking tape to stop the roll unraveling.

Shape the tube roughly into a circle and join the ends with masking tape to form the ring.

Wrap the ring with decorative tape. How to play:

The object of this game is to try to loop the ring over the top of the chair legs. For safety reasons, be mindful of the chair legs beinf upside down

Eyes on the target, step, swing and follow through letting go of the ring. Opposite foot forward.

Stand closer to the target and as you improve, take a step back to be further away. You could provide a point system for each chair leg. Eg.10 point for the two top legs and 5 point for the two bottom legs.

The legs of a dining chair are perfect for throwing these homemade rings onto.

Our Lady of the Way-Kingsbury Mrs Van Ballegooy, Physical Education

Fitness Bingo- Suitable for senior students (Years 3-6) Students could attempt to play fitness Bingo each day! The aim is to have 5 fitness activities in a row complete. You can go horizontal, vertical or diagona to complete BINGO! Students to begin with completing 10 of each activity, or 10 seconds and increase daily (i.e 15 2nd day, 20 the next).

B I N G O

SIT UPS

FORWARD PUNCHES

LUNGES PLANK HIGH KNEES (RUNNING ON THE SPOT)

STRIDE JUMPS (SIMILAR TO STAR JUMPS BUT FACING FORWARDS

MOUNTAIN CLIMBERS

PUSH UPS STAR JUMPS

SQUATS

FROG JUMPS NECK STRETCHES

FREE CHOICE!

BURPEES SKIPPING (IF YOU DON’T HAVE A ROPE SKIP ON THE SPOT

SUPERMAN

TUCK JUMPS

ARM CIRCLES

TOE TOUCHES

MARCHING/RUN ON THE SPOT

HOP ON ONE FOOT

CALF RAISES

BOTTOM KICKING (RUNNING ON THE SPOT)

WALL SITS BICYCLE CRUNCHES

Students could potentially verse parents or siblings daily to see who

gets BINGO first!!!

Our Lady of the Way-Kingsbury Mrs Van Ballegooy, Physical Education

What’s your name? Fitness activity - suitable for all students Prep-6 Spell out your first name and surname and complete the activity listed for each letter. You may use a favourite character’s name, a teachers name, Mrs Van Ballegooy for example will keep you very fit!

A- jump up and down 10 times

B- spin in a circle 5 times C- hop on one foot 5 times D- run to the nearest door

and back E- march on the spot for

the count of 10 F- hold a plank for 10

seconds G- 10 star jumps H- hop like a frog 5 times I- balance on your left foot

for 10 seconds J- balance on your right

foot for 10 seconds K- high knee lifts 10 times L- pretend to do skipping

or use a skipping rope 10 times

M- do 3 body (sausage) rolls on the floor, arms by your side

N- try to pick up a ball with out using your hands!

O- walk backwards 10 steps then skip back

P- walk sideways 10 steps the hop back

Q- crawl like a crab for 10 steps

R- walk fast like a bear for 10 seconds

S- pretend to pedal a bike with your arms and legs on your back for 10 seconds

T- 10 sit ups U- squat for 10 seconds V- wall sit for 10 seconds W- pretend to ride a horse

for 15 seconds X- try to reach for the stars

for the count of 10 Y- walk on your knees for

the count of 10 Z- do 10 push ups

Our Lady of the Way-Kingsbury Mrs Van Ballegooy, Physical Education

Animal exercises: Suitable for all students Prep to Year 6. Students perform these animal shapes for the count of 10 seconds or 10 jumps/ movements. Great body awareness, creativity and overall cardiovascular fitness development! Students may gradually increase to 15 seconds/ counts to 20 etc.

Skipping tricks and exercises: Skipping is an excellent form of physical activity, aiming to improve muscle tone, rhythm, timing, control, speed and cardiovascular fitness (meaning your heart efficiently pumping oxygen around your body). If you have a skipping rope at home, this is perfect for all students from Prep to Year 6. You may wish to challenge yourself if you are in years 3-6 with the following ideas below. A fantastic link to highlight some challenges for skipping in years 3-6 https:// www.youtube.com/watch?v=9PqYL4zTnxY https://www.youtube.com/watch?v=UTntXRW4wYk

Our Lady of the Way-Kingsbury Mrs Van Ballegooy, Physical Education

Family fun fitness workouts: fun and active work out, aiming to improve muscle tone and cardiovascular fitness. Suitable for all ages https://www.youtube.com/watch?v=5if4cjO5nxo&t=43s

9 minute fitness workout:suitable for all ages It's all about getting active and exercising everyday at home! Simple, quick moves for kids to help them build their muscles, strengthen their bones, improve flexibility and even burn calories! https://www.youtube.com/watch?v=oc4QS2USKmk&t=100s Yoga session: for Prep/ One students A Cosmic Kids yoga adventure for younger students based on the lovely story by Michael Rosen, We're Going on a Bear Hunt. Join Jaime as we try to catch a big one. We can't go over it...we can't go under it! https://www.youtube.com/watch?v=KAT5NiWHFIU The Very Hungry Caterpillar A Cosmic Kids Yoga Adventure!for Prep/ One students A fun kids yoga adventure based on Eric Carle's The Very Hungry Caterpillar. Join Jaime as we enjoy this classic story as a brand new kids yoga adventure. Perfect for learning about the days of the week, healthy eating and counting - and full of the physical and emotional benefits of yoga! https://www.youtube.com/watch?v=xhWDiQRrC1Y Yoga session:suitable for years 3-6 An introductory class for middle years – Years 3- 6

P.E with Joe –suitable for all ages P.E session: follow weekly work outs with a P.E teacher from the UK. This link will help you find his weekly 30 minute activities, keeping us stay active over the coming weeks. These are great activities for improving muscle tone, speed, balance, power and cardiovascular fitness. https://www.youtube.com/watch?v=Rz0go1pTda8 5 minute work out with coach Joe. The Body Coach https://www.youtube.com/watch?v=d3LPrhI0v-w&t=274s Weekly workouts with The Body Coach- Coach Joe https://www.youtube.com/watch?v=Rz0go1pTda8

https://www.youtube.com/watch?v=sM5MGLMNN_E

Our Lady of the Way-Kingsbury Mrs Van Ballegooy, Physical Education

Dance classes!!!!

Zumba class for kids – Junior year levels –Prep to Year Three- I like to move it Zumba dance -great fun work out, easy to follow and keep you active https://www.youtube.com/watch?v=ymigWt5TO8 Zumba: dance class Senior year levels, Years 3-6 choreography Excellent coordination, rhythm, timing and control development! So much fun! https://www.youtube.com/watch?v=PbDE474X07o Just dance session –Taio Cruz Dynamite Dance chorography- suitable for all ages. https://www.youtube.com/watch?v=eughyYPoExk Senior Dance class- Can’t Stop the feeling – Suitable for years 3-6 A great way to slowly follow and learn choreography https://www.youtube.com/watch?v=9sxifR0Ltqk At home soccer drills: what you can do to improve ball skills in your living room! Years 4-6 https://www.youtube.com/watch?v=2N5cWphNgiE Soccer skills at home: aiming to improve footwork, ball control and passing drills. Suitable for Years 5/6 https://www.youtube.com/watch?v=g4KCpzTkHto Basketball skills- how to improve ball handling skills with limited space at home Suitable for Years 4-6 https://www.youtube.com/watch?v=kw4D9iM8cDs Thank you for your involvement in keeping yourself or your child active over the coming weeks. Please aim for 30 minutes of physical activity each day to improve coordination, fitness and fundamental movement skill development. Enjoy yourselves and keep moving!!! Kind regards and many thanks. Mrs Van Ballegooy Physical Education- Our Lady of the Way Kingsbury.