Wall sit- this is a tough one! Find an empty wall space; you are going to put your back flat against the wall and slide down until your knees are at about 90 degrees, like you are sitting in an imaginary chair. (This works best with bare feet or sneakers on so your feet do not slide away from you!) Hold this for 10 seconds or more. Give your legs a little shake after, they will be tired! Try this activity 3 or 4 times today and try to hold it a little longer each time!
Today's challenge activity is the "duck walk". Choose three or more times today to take a walk around the room doing the duck walk! Get down as low as you can while still being on your feet and walk like a duck! Duck noises are optional!
Push ups! Push up are an activity that can be modified to fit everyone's ability! Today, find at least 3 times throughout the day to do 5-10 pushups (if 5 is easy...do more, if you can't get to 5- no problem)! Pick a number that challenges you but is attainable. You can do wall push ups (standing with arms outstretched, bend elbows to bring you to the wall and then back out), push ups from your knees on the floor or traditional push ups from your toes on the floor. In any type of push up, your body should be nice and straight like a board and your are bending your elbows to bring you down towards the floor or wall.
Star jumps- each time that you hear the word "GO" today, do 5 star jumps! When you do a star jump, bend your knees and jump in the air while stretching your arms and legs out in the shape of an X/star.
Animal walks- choose a few times today to move like an animal! Dog, cat, bear, crab, any animal you like- move for 20-30 seconds for each animal that you choose! Another option for Friday- schedule an extra recess and get moving! Indoors or outdoors will do. Get your body moving how ever you like; walk, run, play a game, dance - anything goes!
Physical Education Home Activities
See below for your PE class activities while you are at home ! Check in on your PE day or as often as you like!
We always start class with a warm up, click on the button to follow along with me to warm up before each Physical Education activity this week. This warm up will get your body warm and your heart pumping. You can go through it once or a couple of times if you like to get really warmed up. You could also use this as a way to get a few minutes of activity in at any time in the day!
I was really looking forward to having live classes today but I have paused our live classes for today in order to get ready for our live classes on Monday!!! I am so excited to see everyone back at school. Follow along with my video for PE class today. If you would like a different option away from the computer, try this one!
Hallway soccer
Equipment: small, soft ball or small stuffed animal
With permission, set up the game in a hallway or room with a bit of space. The "net" is the area behind the goalie. The opposing person or team is trying to get a goal by sending the ball into the "net". You can play this version of soccer with your feet or you can play with your hands (hand soccer/hand hockey). This game, like most others, can be changed and tweaked to work for any home. Only one player- choose a "net" and try to score as many times as possible (you could even place items in front of the net area to make scoring more difficult). More than 2 players- take turns, or make teams! Pass to each other to set up goals. No hallway- use the length of the room, couch, or rug!
As always, going outside, hiking, walking, building a fort, playing tag are all great options to get moving!
Have a great weekend and I will see you at school!
Activity: Create a movement sequence
Equipment: None
This is an activity that our students always enjoy! Students are going to choose 3 ways of moving, older students can choose 5-6 (walking, jogging, running, skipping, hopping, etc) and put them together in a sequence. For example walk 6 steps, hop 6 times on one foot, then run for 8 steps. Once they feel comfortable with their sequence, they can add challenge by adding more ways of moving, add music or add other fun ways of moving to the sequence (clapping, cartwheel, handstand, add fitness components such as push up, plank, etc). Another challenge to add could be adding a piece of equipment such as a ball, ribbon, or bean bag that you carry or throw/catch throughout the sequence. There are no limits to this activity! Having students show their sequence off to someone is a fun way to celebrate their movement today!
We are starting our week off with some yoga! We have done yoga in the gym, in the music room, and maybe even in your classroom! You don't need equipment- just some empty space, if you would like to use a mat or towel you can but it isn't necessary. Click on the button below to follow along with a Cosmic Kids Yoga adventure.
Happy Friday!!!
For today's PE class, you have two options:
Go outside; go for a walk/hike with a family member, do some sledding, play hide and seek, tag or whatever activity gets you moving and is fun!
Your second activity choice is an indoor activity from Boks, see below for the instructions.
BURST 2 - Colors in the Room Burst
Parents/sibling/friend calls out a color and a body part.
Kid must find an object in the room of the designated colour and go touch it with the body part that is named.
Begin and end in a specific pose/balance.
Use a variety of modes of locomotion to get to the object in the house (hop, tip-toe, skip, shuffle, etc.).
Kids may not touch the same object more than once each.
This activity could easily be done outside. Having children choose a locomotor activity such as skipping, hopping, side stepping, etc. is a great way to really increase their level of activity!
Here is the link for the Boks Canada website if you are interested in checking them out!
https://www.bokskids.ca/
Warm up today- jog on the spot for 1 minute and then spell out the word Cold two times through to get you nice and warmed up!
Activity- roll, bounce and catch!
Equipment- ball that can bounce
For today's activity you are going to practice your rolling, bouncing and catching! You can do this alone by standing about 5 feet from a wall (with permission!) or with a partner that can stand about 5 feet away from you. You are going to practice rolling (step forward with your opposite foot and get down low!), roll the ball to your partner or wall and they can roll it back to you. Do this for few minutes while really trying to maintain control of where the ball goes! Next, move on to bouncing the ball to the wall or partner. Use both hands to push the ball down to the floor in the direction that you want it to go. Have your hands ready to catch the ball when it returns to you. Do this for a few minutes, again working on controlling where the ball goes. Next, move to using both ways of moving the ball. Mix it up, sometimes roll and sometimes bounce. If you want to move to underhand throwing to the wall or partner- go for it! Remember, step forward with your opposite foot and release the ball in front of you in the direction of your target! You can add some challenge to this by counting the number of times you can maintain control and catch without the ball bouncing/rolling away, you can count your catches in a certain amount of time, or make your own challenge!
This can be done indoors or outdoors on a flat surface...but bundle up- it's cold today!!!
Have fun!
For your warm up today, use your name in the Name Game above to spell out your warm up.
Today's activity is a simple activity that was shared by Physical and Health Education Canada (PHE). I will include the link to this game at the bottom of the post. PHE has shared some great Health home learning resources recently in light of the Covid-19 situation. If you wish to check out the website, here is the link:
PHE Canada Home learning resources: https://phecanada.ca/activate/phe-home-learning-centre
Activity: Pin in the middle
Equipment: One ball per player and a plastic bowling pin to knock down. (These items can be substituted with a balled up pair of socks or a teddy bear instead of a ball and the pin can be an water bottle, pringles container...anything that will stand up and can be knocked over)
The game: For this game, set the pin in the middle of the playing area. Players line up on opposite sides of the pin. On the count of three, players kick their ball to try and knock down the pin. Each time a player successfully knocks down the pin they get a point and they move one step backwards (further) from the pin. This can be played indoors or outdoors, you can make your pins out of snow if you want!
Some options: Feel free to throw the ball instead of kicking. If players would rather stand beside each other to throw or kick, that can work as well. If you only have one player...no problem! Older students can add more pins and time themselves to see how long it takes to knock them all down. There are lots of ways to make this game suit you!
link to this game: https://phecanada.ca/sites/default/files/content/docs/Home%20Learning%20Resource/K-3/Physical%20Education/K-3%20Pin%20in%20the%20Middle.pdf
Friday, January 14th
Happy Friday! I hope the week has gone well for you. Enjoy the snowy weekend and check back here next week for your Phys Ed classes at home!
Today's activity is a simple card game that will get your heart pumping! This can be done with one person or many!
Materials: A deck of cards (if you don't have cards, you can use pieces of paper to make your own...no need to make a whole deck!). This can be done inside or outside, just a bit of space around each person to their activities safely.
Activity: Each suit represents a different activity;
Spades- jumping jacks
Hearts- plank (from hands or elbows)
Clubs- Squats
Diamonds- Skip/jump rope on the spot (too easy?- do it on one foot each time if you like!)
Toss the cards on the floor (or ground if you are outside) face down. Jog/walk/hop/skip (whatever you want to do!) in to the pile of cards one at a time to choose a card. The suit tells you the activity to do and the number tells you how many times to do it. For example 8 of clubs means do 8 squats, for the plank- hold it for 8 seconds! Face cards will be counted as 10 reps. You can make this game your own by changing the activities to different activities that you are familiar with. For younger students that are finding higher reps too difficult, take out the higher cards or give them a max number of reps that they can do for a higher card.
January 12 and 13th, 2022 Physical Education activities
Activity: Obstacle course
Equipment: Some empty space and whatever equipment you have or want to use. (this could be lots of stuff or nothing if you choose!)
This is one of my daughters' favorites (and mine). For this activity you (the student) will be building your own obstacle course! Use pylons (mittens, boots, rocks, etc could work as pylons) to mark areas for stopping, running, hopping, going backwards or sideways, etc. See if you can incorporate things that you may need to go over, under or through. Challenge yourself; if your course becomes easy after a few rounds through add something a bit more difficult or swap something out. Anything goes; throwing, kicking, running, jumping, etc.
You can make this work indoors or outdoors. You can choose your area, then choose your activities and the order in which you want to do them. You can simply choose ways to move thoughout your house, up and down the hallway, in and out of each room or around your yard. Or you can set up equipment; around the coffee table, under the cushions, jump over the lego bin, hop on one foot on the carpet, etc.
Have fun!
January 10 and 11, 2022
Happy Monday! I hope that everyone had a great weekend and enjoyed the snow that we got! This week I have a fun challenge for you to participate in. I challenge you to get at least 60 minutes of physical activity each day! Click on the Challenge button to hear my explanation!
Today's PE activity: Scavenger hunt
Equipment: no equipment needed
For today's scavenger hunt, you are going to make a list of things that you need to find outdoors (or indoors) and then you need to go find them! There are endless amounts of scavenger hunt lists that you can print off online but they are pretty simple to make up as well.
Here is a sample:
Grass
Whole leaf
Rock
Acorn
Pinecone
Animal
Bird
Making your own list will allow you to put things on your list that you think you will find in your area. For example, if you live in the city you may want to add things such as a red door, blue car, tree, rock, etc.
Once you make your list (I would suggest at least 10 things on your list), you can decide how you want to find them. Maybe your whole family would like to go for a walk to find each item together. Maybe two siblings would like to each take a list and see who can find everything first, or divide the list and make it a team effort! If you are doing this indoors, simply add things to your list that you may find indoors. For example, a spoon, red sock, blanket, something round, something black, etc. Be creative with your lists and have fun!
January 6 and 7th, 2022
Hello my friends! I sure wish that we were sitting in the gym together today but we are going to make the best of this situation and be active together at home! Each PE day, the activity will be different; some days we will stay indoors and other days we will have some outdoor activities too! If any activity does not work for you or your family, don't worry. You can always head outside and go for a walk, play in the snow or build a fort! We are all doing our best right now, I want you to have FUN and get moving in any way that you can. If you have a family member that would like to join you during your class...the more the merrier!
Today's activity will begin with a warm up:
Make sure that you have your own personal space and there is nothing too close to you. Today's warm up can be on the spot or if you have the space to move around safely...go for it! For each warm up activity count yourself or have someone else count for you up to 10, then move to the next activity.
jog on the spot
jumping jacks
jog faster on the spot
jumping jacks
jog as fast as you can on the spot
jumping jacks
star jump (jump up and make a star shape with your body)
jog on the spot
star jumps
jog on the spot
You should feel pretty warm now, grab a drink if you need to and get ready for the next activity!
Today's activity is a manipulative activity that practices throwing and catching while remaining stationary (mostly). All you need is a small ball or rolled up pair of socks or a small stuffed animal could do as well!
Materials: small ball (tennis ball, hockey ball, rolled up pair of socks, or small stuffed animal). For younger students that may have trouble with a small ball, a larger ball or stuffed animal is perfect!
Location: This can be done inside (in a safe space with a bit of room around you and no breakables nearby!) OR this can be done outside; on a deck, yard or driveway (again, safety first...away from cars, the road or any tripping hazards). Students need a bit of space around them.
Activity: Begin with two hands; throw and catch the ball a few times. Try to stay in one place. The idea is to be mostly stationary, not running to the ball far away! Practice throwing low and high keeping feet apart and bending knees. Move to using only the right hand, then the left. Students can now start challenging themselves by throwing from one hand to the other, lift one leg up and throw under one leg to catch with other hand, throw from front to back or back to front, turn in a circle before catching, etc. Anything goes now...students know how to challenge themselves; maybe they want to count how many catches on one hand before it drops or use a timer to count the number of catches in 30 seconds or 1 min. Have some fun with this; challenge a sibling or parent to join! Younger students may want to stick with two hands and practice controlling where the ball is going. If you have a sibling, parent or anyone to help you can finish with a game of catch! Reminder: keep your eyes on the ball!