STAY ACTIVE WITH SSP€¦ · STAY ACTIVE WITH SSP EQUIPMENT: • Tennis Racket or Plastic Bat •...
Transcript of STAY ACTIVE WITH SSP€¦ · STAY ACTIVE WITH SSP EQUIPMENT: • Tennis Racket or Plastic Bat •...
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STAY ACTIVE WITH SSP
EQUIPMENT:
• Tennis Racket or Plastic Bat
• Tennis ball or small ball that can bounce
INSTRUCTIONS:
See how many you can do in 1 minute then try and beat your score
• With two hands can you bounce the ball keeping the ball central to the
racket and standing still
• To challenge yourself can you now try one handed or whilst walking
TIPS:
• Keep your eyes on the ball
• Make sure that you keep the racket straight as the ball bounces
• The ball should be bouncing no further than head height
Racket Bounce
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STAY ACTIVE WITH SSP
EQUIPMENT:
• Boxes of different sizes
• Soft objects to throw such as ball, bean bag or pair of rolled up socks
INSTRUCTIONS :
• Can you throw the object into the box? How many can you get in?
• Mark a starting position and set up different targets at varying distances
• Throw the soft object and aim for the box
• Count how many times you can consecutively get your objects in the box
and try to beat your score
TIPS:
• Use an underarm throw
• For an extra challenge move the targets further away or try with your weaker hand
Box Challenge
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STAY ACTIVE WITH SSP
EQUIPMENT:
• The stairs or an outdoor step
INSTRUCTIONS:
• Using the bottom step, complete as many steps as you can in one
minute
• To challenge yourself try with your feet together and jumping up and
down the step
TIPS:
• Try to place your feet in the same positions
• Keep arms out to help with balance
Step Challenge
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STAY ACTIVE WITH SSP
EQUIPMENT:
• Tennis Racket or Plastic Bat
• Tennis ball or small ball
INSTRUCTIONS:
See how long you can balance the ball for
• With two hands can you balance the ball keeping the ball central to the
racket
• Mark out a starting position and marker to walk to
• Challenge yourself by moving quicker and also try one handed
TIPS:
• Keep your eyes on the ball
• Make sure that you keep the racket straight to keep the ball still
Racket Balance
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STAY ACTIVE WITH SSP
EQUIPMENT:
• Small soft ball
• Variety of empty plastic bottles
INSTRUCTIONS:
• Group a selection of bottles together at a 2m distance
• Mark out a starting position
• Aim to throw and hit all bottles or as many as you can hit
• Try and beat your score by toppling as many bottles as you can
TIPS:
• Try moving the bottles 1m apart as an extra challenge
• Add more bottles and why not challenge someone to a game
• Use an underarm technique
Bottle Tumble
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STAY ACTIVE WITH SSP
EQUIPMENT:
• Tennis ball or any sized ball that can be caught with 2 hands
INSTRUCTIONS:
See how many you can do in 1 minute then try and beat your score
• Using the floor can you bounce the ball and catch with 2 hands
• Can you now bounce the ball and catch with 1 hand
TIPS:
• Keep your eyes on the ball
• Push the ball to the floor which will result in a good bounce
Bounce & Catch
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STAY ACTIVE WITH SSP
EQUIPMENT:
• Tennis ball or any sized ball that can be caught with 2 hands
INSTRUCTIONS:
See how many you can do in 1 minute then try and beat your score
• Using an outdoor wall can you bounce the ball and catch with 2 hands
• Can you now bounce the ball and catch with 1 hand
TIPS:
• Keep your eyes on the ball
• Push the ball to towards the wall with an underarm throw
• Set yourself in a ready position with knees bent and ‘W’ shape with hands
Rebound & Catch
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STAY ACTIVE WITH SSP
EQUIPMENT:
• Tennis ball or any sized ball that can be caught with 2 hands
INSTRUCTIONS:
See how many you can do in 1 minute then try and beat your score
• With a partner using throw with 1 hand for your partner to receive and catch
with 2 hands
• Now try throwing and catching with 1 hand only
TIPS:
• Keep your eyes on the ball
• Create a bowl shape with hands when catching and the same with one hand
• Knees bent and in a ready position
• Try different throwing techniques including underarm
Pair Catch
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STAY ACTIVE WITH SSP
EQUIPMENT:
• Balloon
INSTRUCTIONS:
See how many you can do in 1 minute then try and beat your score
• Using both feet see how many keepy-uppy’s can you achieve without the
balloon touching the floor
• Try and also use your head, chest and quads to keep that balloon off the
ground
TIPS:
• Keep your eyes on the balloon
• Be prepared to move and stay balanced
• Try tapping the balloon lightly for better control
Balloon Keepy-Uppy’s
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STAY ACTIVE WITH SSP
EQUIPMENT:
• Balloon
INSTRUCTIONS:
See how many you can do in 1 minute then try and beat your score
• Juggle one balloon from on hand to the other
• Keep the balloon moving use the palm of the hand
• Try different heights to challenge yourself
TIPS:
• Keep your eyes on the balloon
• Set yourself in a balanced position
• Lightly tap the balloon to keep in control
Balloon Juggle
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STAY ACTIVE WITH SSP
EQUIPMENT : • Hoops, boxes, buckets and other objects.
• Soft objects to throw such as a ball, bean bag or pair of rolled up socks
INSTRUCTIONS: See how many points you can get. Then try and beat your score!
• Try to make three targets if you can.
• Throw a ball or object into the targets.
• Point system - Closest = 10 Middle = 20 Furthest = 30
TIPS:
• Keep your eyes on the target
• Use an underarm throw
• Try with your weaker hand
Target Throw
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STAY ACTIVE WITH SSP
EQUIPMENT : ● Post it note
INSTRUCTIONS:See how high you can jump and then try and beat your score!
● Hold the sticky note in one hand
● Jump as high as you can and stick the sticky note on the wall
TIPS:• Make sure you bend your knees before you jump • Use your arms to give yourself momentum
Vertical Jump
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STAY ACTIVE WITH SSP
EQUIPMENT :
● Hard boiled egg
● Cones or household objects
INSTRUCTIONS: See how quickly you can complete the obstacle course!
● Create a mini obstacle course
● Place the egg on the spoon
● Try to complete the course without the egg falling off
TIPS: • Start slowly
• Keep the spoon as still as possible
Egg and spoon
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STAY ACTIVE WITH SSP
EQUIPMENT : • Towel or other house hold object
INSTRUCTIONS:How many times can you jump side to side over the towel in 30 seconds?
• Jump over the towel side to side as many times as you can in 30 seconds
• Try again to beat your score
TIPS:• Jump on your tiptoes
• Keep your feet together
Speed Bounce
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STAY ACTIVE WITH SSP
EQUIPMENT :
• Balloon
• String
• Two chairs
INSTRUCTIONS:
How many times can you hit the balloon over the net without it falling?
• Create a net by tying a piece of string between two chairs
• Hit the balloon back and forth over the net by running one side to the other
• Try to keep the balloon from falling to the floor
TIPS:
• Ensure chairs are facing inwards to avoid tripping over them
• Keep light on your toes so you can move quickly from side to side
Balloon Volleyball
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STAY ACTIVE WITH SSP
EQUIPMENT :
• Soft object such as a bean bag, soft toy or rolled up pair of socks
INSTRUCTIONS:
How many hops can you do whilst balancing the object on your head?
• Balance the object on your head
• Now try hopping on the spot whilst balancing the object
• Can you swap legs without dropping it
TIPS:
• Stand up straight and keep your head up
Balance
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STAY ACTIVE WITH SSP
EQUIPMENT :
• None
INSTRUCTIONS:
How many jumping jacks can you do in 1 minute?
• Start with your feet together and arms by your side
• Jump and extend your legs and raise your arms at the same time
• Jump back to the starting position
TIPS:
• Keep your knees slightly bent
• Keep your head up
Jumping Jacks
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STAY ACTIVE WITH SSP
EQUIPMENT :
• None
INSTRUCTIONS:
How many seconds can you hold a stalk pose for?
• Stand on one leg and place your other leg on the inside of your thigh.
• Reach your hands up to the sky.
• Using your balance, time how long you can hold the pose for
TIPS:
• Try and focus on one point
• Use your core muscles to help you balance
Stalk Pose
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STAY ACTIVE WITH SSP
EQUIPMENT :
• Chair
INSTRUCTIONS:
How many tricep dips can you complete in 1 minute?
• Sit on the edge of the chair with your hands behind your hips
• Move forward off the chair with your arms holding you up
• Lower your body down and then back up
TIPS:
• Keep your head up and shoulders down
• Move your feet out so your knees are over your ankles when you lower down
Tricep Dip
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STAY ACTIVE WITH SSP
EQUIPMENT :
• Large soft ball
• For an extra challenge can you try with a smaller ball
INSTRUCTIONS:
How many successful catches off the wall can you make in 1 minute whilst
moving side to side?
• Standing 1 metre away, can you throw the ball diagonally at the wall
• Move by side stepping and see if you can catch the ball again
TIPS:
• Keep your eyes on the ball
• Have your hands ready to catch the ball
• Stay light on your feet with your knees slightly bent so you can travel side to side
Side Step & Catch
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