April 20th-24th

PE Activities

Agility,Balance &, Coordination

Hi everyone! I hope you had a wonderful Spring Break. I bet you are doing a great job staying active everyday. Remember, try to get 60 minutes of physical activity each day.

This week we are working on the skill-related components of fitness. My daughter Delaney helped demonstrate some of the skills. You can also keep working on your April Fitness Logs. Next week I will send out the May Fitness Logs.

Feel free to send me an email or a picture letting me know what kind of physical activities you and your family are doing this week! You can post your video/picture to your PE SeeSaw account or email it to me at jacksong@issaquah.wednet.edu.

In addition, my office hours starting today are:Mondays 11am-12pm and Wednesdays 2-3pm.

During office hours, I will be checking email frequently and should be able to get back to any questions within the hour.

I stayed active last week by running intervals around my neighborhood. (Intervals are where you run for a period of time, rest for a period of time and

then repeat as many times as you choose for your workout).

Stay Healthy!

Mrs. Jackson

Fitness Activities

Physical EducationExercise Board

If you do not have a die, you could write 1-6 on individual pieces of paper then fold the paper. Put them in a bowl then draw the papers out one at a time. Replace the one you chose back into the bowl before drawing the next piece of paper.

Or

You could make your own dice out of cardboard or paper. The link below will show you how to make dice: https://www.firstpalette.com/craft/paper-dice.html

20 Second Break

20 Second Break

20 Second Break

20 Second Break

15 Jumping Jacks 20 Arm Circles 15 High Knees 10 Side Lunges 10 Squats(Each Leg)

15 Jumping Jacks10 Squats 30-Second Jog 10-Second Arm Stretch(Each Arm)

10-Second Toe Touch

10 Curl-Ups

5 Push-Ups or

10 Shoulder Taps

20 Trunk Twists

15-Second Plank

30-Second Jog

10-Second Toe Touch

Physical EducationExercise Board

Directions

1. Roll the die and move your piece.

2. Perform the exercises correctly.

3. Each time around is 1 point.

4. Have fun!

Start/End

Adapted from @scottmielepe

Plank Tap Challenge

Directions:

You will need three items separated one foot apart. I used shoe boxes but you could use anything that you have three of like cans, cereal boxes, or stuffed animals. You will also need a timer that can be set for 1 minute.

Get into a high plank position and tap each box with both hands. Work your way across all three boxes to earn 1 point. Then return to the beginning box and start again. Again, you score a point each time you complete touching all three boxes in the row.

You could also add 5 jumping jacks after you score a point. For each time you work your way across all three boxes you have to do 5 jumping jacks before starting again. This would add a little cardiorespiratory endurance to the challenge.

Regardless of the version you choose, challenge yourself or a family member to see how many points you can score in 1 minute.

STARTINGPOSITION

BACK TO THE BEGINNING & REPEAT PATTERN

Skill Activities

Skill-related fitness is the ability to perform during games, sports and everyday activities.

Skill-related fitness includes: • agility• balance• coordination• power• reaction time• strength

This week we are focusing on agility, balance and coordination. Next week we will cover power, reaction time and strength.

What Is Skill-Related Fitness?

Why is Skill-Related Fitness Important?

• Good levels of skill-related fitness can help your performance in a variety of sports and other activities.

• Good levels of skill-related fitness makes it easier to perform the 60 minutes of moderate intensity physical activity you should be getting each day.

• Good levels of skill-related fitness makes it easier to maintain an active lifestyle not only now, but as you get older.

For some of this week’s activities we will be working on hand-eye and foot-eye coordination. For foot-eye coordination, you will need a soccer ball or some other kind of ball with a soft cover to practice foot-eye coordination. A lightweight balloon or ball could be used instead of a soccer ball as well. My daughter likes to use a beach ball to foot juggle with in the house.

You will also need up to three small balls or beanbags to practice some hand-eye coordination skills. You could use balls made of paper or aluminum foil. My daughter and I demonstrated the hand-eye skills using balled up socks.

Agility

Changing the position of your

body quickly & controlling

movement.

Agility Activity

From Darebee.com

For the boxer agility activity, the directions for how to do each jump are demonstrated and written out on the sheet.

Once you have practiced all the skills on the Boxer Agility worksheet, make up some of your own agility patterns. You can also play follow the leader. You do the pattern first and then have a family member or friend copy that pattern.

From Darebee.com

For the agility ladder activity, jump your feet in the patterns indicated on the ladder you are copying from the worksheet.

One foot by itself means hop on one foot. Two feet side by side means jump both feet at the same time.

Once you have practiced all the skills on the Agility Ladder worksheet, make up some of your own agility ladder patterns.

If you have chalk, you could make a ladder on the ground. If you do not have a way to make a ladder, you could easily practice the jumping patterns without the ladder part.

Balance

To keep an upright posture

while standing still or moving.

Balance Activities

Try out these different balances on this slide and the next then create your own balances.

Coordination

To use your senses together

with body parts.

Coordination Activities

Foot-Eye Coordination

Disclaimer: These skill should only be done if you have enough room that you will not break anything. If doing indoors, use a balloon or very lightweight ball.

If you do not have a soccer ball, you could use any kind of ball with a soft cover. A balloon, foam ball or a strong beach ball could work as well.

Hand-Foot Coordination

Soccer Goal Kick

Make a goal out whatever you have around your house.

My daughter made a goal out of an Adirondack chair. You can just practice shooting goals. You can challenge yourself by moving your distance from the goal back or seeing how many goals you could make in one minute. You could also challenge a family member.

Some cues for passing or kicking the ball into your goal

Drop-Kicking

https://www.soccercoachweekly.net/soccer-coaching/tips-advice/soccer-drill-tips-to-boost-goalkeeper-drop-kicks/

Cues for drop-kicking a soccer ball

Foot Juggling

•Hold the ball with both hands and it let drop to

the ground. After one bounce, tap the ball back

up and catch (bounce-foot-catch).

•Next, rather than catch the ball, let it bounce,

tap it again, then catch (bounce-foot-bounce-

foot- catch).

•Try increasing the number of bounces and taps

before catching the ball to 3, then 4 etc.

•Now try tapping the ball twice before it

bounces (bounce-foot-foot-catch), then 3 times

etc.

•Keep working to increase the number of taps

before you have to catch or lose control of the

ball.

How to Get Started with Foot Juggling

Hand-Eye Coordination

Back of Hand, Then Catch with Opposite Hand

Catch-It!

Start with sock ball on the back of your hand.

Toss sock ball up and off the back of your hand.

Catch in the opposite hand.

Start with sock ball on the back of your hand.

Catch the sock ball.

Toss sock ball up and off your hand.

Back of Hand, Toss, Then Catch With The Same Hand

Start with sock ball on the back of your hand.

Catch the sock ball before it touches the ground.

Drop sock ball and begin to squat down while turning hand palm up.

Back of Hand, Toss, Then Catch Low

Juggling

http://juggling-for-beginners.com/how-to-juggle/juggling-instructions/

For an illustrated Juggling Tutorial check out the following link:

For a YouTube Video demonstration check out this link:

https://www.youtube.com/watch?v=kCt1bmSASCI

A video of my daughter and I juggling 1, 2 and 3 balls can be found in the links for this week’s activity packet. More demonstrations can be found on the internet. Here are two options: