Physical Education

The Department of Education recommends that Primary aged students receive 20-30 of Physical Education a day, 3 hours a week.

Below is a list of activities that your family can participate in to continue to be physically active and healthy.

1. Morning walk

-nothing like a morning walk before breakfast! Set your alarm for 30 minutes earlier to rise and appreciate all things outdoors.

2. Morning walk/run

- feeling like a challenge? Maybe walk for 5 minutes, run for 2 minutes. Or you could walk for 2 minutes, run for 5 minutes. Or you could run as far as you could without stopping! Try this every 2^nd or 3^rd day and record your times. Did you improve?

3. Circuit exercise

- Set yourself 4 stations around your home. At these stations, you can complete different exercises for 1-2 minutes each. Have a 2 minute rest between each station before starting again. Station ideas could be;

Push ups
Sit ups
Burpees
Touch and reach
Mountain climbers
Jumping Jacks
Side taps
Lunges- change each leg after 10
Squats
Step ups- change starting leg after 10

How many exercises can you complete each time? Can you beat your score from previous days

4. Volleyball

- All you need is a soft ball/balloon and a row of chairs or string. Set your living or outdoor area into a volleyball court using chairs or string as your net. Hit the balloon across the net to your partner. See how many times you can hit the balloon with a partner before it touches the ground. You can play a volleyball game also by forcing your partner to make a mistake and score a point for yourself.

5. Backyard Rounders

- all you need is a small bat, a tennis ball and some cones (or whatever is in your yard) as a base. One person throws an underarm throw to the batter who then hits the ball into space, and then runs around the bases. You can have up to 4 bases depending on how much space is available. The fielding team throws the ball to the one of the bases and hits the cone. If the batter gets to the base before the cone, they are safe. If the ball gets to the base before the batter, they are out. This game can be adapted by using a soccer ball and kicking instead of hitting. Person who runs around the bases the most times, wins the game.

6. Throwing and catching games

- all you need is a small ball, large ball or even a beanbag! Find a space and off you go!

Throw the ball in air 10 times, throwing with your right, catching with 2 hands.
Throw with your left and catch with 2 hands. Change sides after 10 throws.
Throw the ball with one hand and then catch the ball with one the other. Try to clap as many times whilst the ball is in the air and beat your score each time.
Drop the ball, catch the ball and then throw the ball in the air. When the ball is in the air, try to spin around!
If you have a partner, throw the ball 10 times using the overarm throw or a chest pass. When using an overarm pass, use your hand and then your right.

7. Dribbling (bouncing and kicking) games

- find yourself a large ball and have some fun!

Continuously dribble the ball using your left hand/foot and then your right hand/foot. Remember to keep the bounce the ball at waist height and kick the ball with the inside or outside of your foot!
Set up a line of obstacles that you can dribble the ball around and time yourself to see how quickly you can move around your circuit.
Play a game of piggy in the middle. You will need 3 people; a partner to pass the ball to and a defensive player who will try to get the ball from you. If the defending player gets the ball, they are now trying to get the ball past the defender

8. Follow the leader

- someone leads everyone around the space. The leader can choose to run, walk, hop, skip, jump, lunge, walk backwards and then everyone in the group must follow.

9. Simon says

- we all know this one… someone acts as Simon and they direct the group to move in different ways. Below are some examples;

Run forward
Run backwards
Skip on an angle or on the spot
Jump up and down
Reach up as high as you can
Touch your toe

10. Hopscotch

- mark an area with 8 squares. Start outside the square, throw a stone into a square and hop throw the squares, picking up the stone on the way. Game can be varied by hopping with your hands on your head, on your hips, behind you back

11. Skipping with a rope

- So much fun and so simple! Find a rope, hold the rope in 2 hands and jump over the rope. See how many times you can jump in a minute, jump in 30 seconds, how long can you jump for.

12. Dancing

- Freedom to move your body is so powerful. Put on your favourite CD or Spotify download, turn up the volume and jump, run, skip and dance to the beat of the music! Stop the music and FREEZE! Or you could play… the floor is LAVA!

13. Throwing/Hitting golf

- Find a space and place targets around that area. Targets could be anything you can find. Give each target points based on how tricky it is to pass the ball to there. Find a starting place and throw the ball to each of the target. If you hit the target, you score that amount of points. Total your score up and play again to see if you can beat that score. If you have a partner, see if you can score higher than them.

14. AFL small games

- Who loves playing AFL? Grab a footy and let’s go outside!

Kick to ball to yourself using your left foot 10 times and then your right foot.
Handball to yourself using your left hand 10 times and then use your right hand
Kick to a target whether it being a partner, goal post or a tree. Can you hit the target?
Set up an obstacle course where you can dodge and climb over objects. Try to bounce the ball whilst running through the obstacle course. Have your last obstacle as some goals which you can kick the ball through. How fast did you complete the course? Can you beat your partner’s time?

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