You fill out the following...

• What is your warm up: __________________________________________________________________________________________________

• What will be your 1st skill to test: _______________________________________________________________________________________

• What will be your 2nd skill to test: ______________________________________________________________________________________

• What will be your 3rd skill to test: _______________________________________________________________________________________

• What is your activity/game at the end: __________________________________________________________________________________

If you decide to do the same sport as last week, you must fill out the form above. This will be available on Seesaw. If you wish to do something different from last week, there are many choices below to choose from.

Football –

Items required – one football, some things to be used as markers/goals.

Skill 1 – Marking – Throw ball in the air, and try to mark the ball with fingers spread, and an overhead mark fashion. No fumbles, one grab! Do this a number of times, and test yourself with the difficulty. High, further away from your body, spin the ball in the air differently, have someone throw the ball to you, etc.

Skill 2 – Handballing – Practice handballing to someone/a target. Practice with both hands, keeping the ball flat on your non-handballing hand, tilted slightly up, and punching the X. You want to have the ball spinning back towards you. See how far you can handball. 10 metres would be a genuine challenge. If you have someone to handball back and forth with, you can set up some rep situations (20 handballs without dropping, swap hands, go from left to right, etc)

Skill 3 – Goalkicking – Find some space in your yard, and set up some goals, test yourself kicking dribble kicks (kicks along the ground) from various angles. Set yourself a challenge (eg. Try to get 5 in a row from side on) FILM

Basketball –

Items required – one basketball, recommended a ring and backboard of some sort. If you do not have a ring, you will need to modify to find a target.

Skill 1 – Dribbling – 10x right hand/left hand/crossovers/through legs/around the back/crouched dribbles. Then complete an obstacle course for dribbling, place markers down to dribble in and out of.

Skill 2 – Shooting – Play a game of knock out from various points if you have a ring. If you don’t, something like a wheelie bin (clean!), a bucket, milk crate will do. If you have no one to play against, take your stats from a certain amount of shots from one point, and then try to beat it from another. Also try not just stationary jump shots (which will be most people’s default option), but also dribble/stop/shoot, and other shots like lay ups.

Skill 3 – Spin ball on finger – Hold the ball in one hand, twist the ball with your fingers one direction (fingers twist ball towards body generally), and try to put one of your fingers up to balance the ball on your finger. FILM

Cricket –

Items required – 1 bat, 1 ball (tennis ball will be fine), stumps (or a target like a wheelie bin)

Skill 1 – Catching/Fielding – Do x10 of each of these….throw ball into wall and catch, two hands and then one hand, roll ball into wall and pick up with two hands, practice one knee down and stopping it with your hands, then try to stop it without getting on your knees, throw into air and catch overhead.

Skill 2 – Bowling – Practice bowling. A normal pitch is 22 yards long, so a driveway is usually a good distance for this. If you have stumps I want you aiming for the left stump (the “off stump”). Please practice bowling with and without a run up. If your action is fine you can go straight to a run up. REACH FOR THE STARS – WINDMILL! Extension workers can attempt both off (spins left to right) and leg spin (spins right to left). FILM

Skill 3 – Batting – If you can, tie a string to the ball and tie it to a branch, and practice hitting the ball (Sort of like totem tennis!). If this is not possible, have someone either bowl or throw to you so you can practice HITTING IT ON THE GROUND.

Tennis (+ Table Tennis + Badminton) –

Items required – 2 racquets, 1 tennis ball, 1 net (or something that can do the job of a net)

Skill 1 – Basic racquet control – Do x10 of each of these…. Hitting on the spot right hand, hitting on the spot left hand, hitting on the spot dominant hand but on your non-dominant side (backhand), hitting in the air without it bouncing.

Skill 2 – Hitting into wall – Practice all of your basic shots (forehand, backhand, volley, serve, etc). The shot you will use depends on how the ball bounces back to you. If you do not have a wall, you will need a partner to hit back to you. Your intention should be to hit it after bouncing once, but also trying to hit the wall above net height. If you have a net you can place it next to the wall as a guide. FILM

Skill 3 – Have a game with someone. If you do not have someone to work with, you are going to have to modify how best you see fit.

NOTE – If you chose table tennis you can replicate the same skills for this, but modify it to the appropriate sport, eg. table tennis bat, table tennis ball, etc. Same for badminton.

Cycling/Scootering

Items required – bike, markers

Skill 1 – create an obstacle course where you have to dodge markers that have been put down on the ground. Make it creative. FILM

Skill 2 – practice going around corners with sharp turns. Practice braking and going around corners carefully.

Skill 3 – go for a ride, if you are allowed to go with someone (Mum or Dad preferably), ask to go for a nice ride. If possible take a phone with a GPS tracker and track how far you go. Upload map if you choose this.

Soccer/Hockey

Items required – soccer ball, markers, goals

Skill 1 – dribbling track, create a track with markers, place them down in various positions, make it difficult.

Skill 2 – keepy uppy’s, try to set a high score by keeping the ball up as much as possible. FILM

Skill 3 – If you have a set of goals (I’ve noticed some of you have kid’s goals in their backyards) use those, if not markers and/or a wall will do the trick. Set up some shooting targets, try to go “top bins” (the very top corners of the goalposts). Tie something/mark it with chalk/etc and try to hit it.

(Hockey can replace the soccer equipment for hockey equipment and do the same thing.)

Golf

Items required – a wedge and a putter, golf ball, tennis ball, skipping rope, marker, plastic cup/something hole sized that can be used as a hole

Skill 1 – Chipping, place a rope down into a circle on some space, you can also place a marker to demonstrate where the flag would be. Try to hit ball into the hole from about 10 metres away.

Skill 2 – Straight putting, find a flat area and test yourself from a variety of distances. Start easy and get further away each time you putt.

Skill 3 – Make a mini golf hole, create it as creatively as you can, use obstacles, toys, etc. FILM

American Football/Rugby

Items required – one ball, markers, a kicking tee (a cone will do this fine)

Skill 1 – Passing, practice proper passing. A.F. overarm, spiral passes, R underarm, step, swing and push. You can throw this to someone, or into space/into a wall.

Skill 2 – Obstacle course to run….set up an obstacle course to run through…you can use anything and make it hard, additionally you could get someone to throw soft toys at you so that you can dodge and weave moving objects, like they are tacklers. FILM

Skill 3 – Kicking. Both sports have place kicks. A.F. have it where someone is holding the ball down, but don’t worry about that. Use a kicking tee, or get the ball to balance directly up one way or another. My run up is 3 steps back, and 3 steps to the left for a right footer, and curve your run up like a J-curve.

Volleyball

Items required – one ball, net or something that will demonstrate a net, markers

Skill 1 – Shots – practice all of the various shots, dig, set and spike. Put markers down and aim at the markers to get the right distance. Alternatively, if you have someone that you can play with, that would be awesome as well.

Skill 2 – Serving – aim at the markers you put down, approximately 10-15 metres away, hit it up and over the net (if you don’t have a net, use something that can be used to replicate a net.) Try to hit the markers on the full. FILM

Skill 3 – Game – if possible have a game with members of your family.

Skipping

Items required – skipping rope

Continue on making a creative routine. You should have enough ideas by now that you don’t need me setting you specifics.

Yoga/Workout/Dancing/Running/Cheerleading

Items required – ipad, flat area, flat mat

YOGA - Please search on youtube “yoga for kids with Alissa Kepas”

WORKOUT - Please search on youtube “kids workout! Full 25 min exercise routine program for kids and parents lose weight 2019”

DANCING – Please search on youtube “kids dance class” by Linda Edler

CHEERLEADING – Please search on youtube “top cheerleading routines 2019”

RUNNING – go for a run!

FILM 60 seconds worth and upload.