Athletics
Warm Up
| Activity | Description | Progression |
|---|---|---|
| Run 4 Fun |
Walk/Run about a safe area and preform one of the following skills Bolt pose, Mobot pose Running on spot, High knee’s, Heel flicks Star jumps, Straight jumps, Jumping over Hopping, High Skips |
Markers can be plastic bottles, jumpers, rolled up sock or rolled up towels Exercises can be performed at one of the above items |
|
Run a round |
Move about a small or large area using different movements Skipping high or low Running fast or slow Moving side to side Jumping up and down Up on your toes Make up your own safe movement |
Call out the different movements
|
Throwing
Use a crunched up newspaper as the ball
| Activity | Description | Progression |
|---|---|---|
| Underarm |
Stand up tall, feet shoulder width apart (stable base) ball in one hand using an under-arm movement throw it towards a target area. |
Place a target out in front of you Start of close move further away to increase the difficulty Example of targets – hoop on or line on floor |
| Overarm |
Stand up tall, feet side on to the target, ball in one hand using an overarm movement throw To increase your distance step forward as you release the ball at the target. |
Place a target out in front of you Start from same place to increase the difficulty move the target further away Smaller the target the harder you make it |
| Chest Push |
Stand up tall, feet shoulder width apart (stable base) Hold the ball in 2 hands and |
Place a target out in front of you Start from same place to increase the difficulty move the target further away |
|
Overhead |
Stand up tall, feet shoulder width apart (stable base) Hold the ball in 2 hands, ball must be thrown from overhead (like a football throw in). Throw from a standing position. |
Place a target out in front of you Place different obstacles in front of the target and try not to knock them over. |
|
Overhead Heave |
Stand up tall, feet shoulder width apart (stable base) Hold the ball in 2 hands, ball must be thrown from overhead with your back to the target. Throw from a standing position |
Place a target out in front of you with your back to target Start from same place to increase the difficulty move the target further away |
|
Shot put Push |
Stand side onto the target, hold the ball between your fingers and against your neck. Opposite arm out in front to help with balance, the ball must be pushed from the neck towards the target |
Place the target in front of you Push the ball up and forward towards the target |
Jumping
| Activity | Description | Progression |
|---|---|---|
| Height |
Stand up tall, make sure your feet are hip width apart, bend your knee’s swing your arms and jump up in the air as high as you can |
Stand side onto a wall, set a target on the wall and see if you can touch the wall above your target |
| Over | Roll up a towel and place it on the floor. Stand on one side of the towel with 2 feet together jump over the towel to the other side, try and land close to the towel | If you can keep both feet together and jump back and for over the towel as many times as you can |
| Distance | Stand up tall, make sure your feet are hip width apart, bend your knee’s swing your arms in a forward motion jump as far forward as you can. Try not to fall back and let your hands touch the floor | Set yourself a set distance between two lines or markers, increase the distance to make harder |
| ½ Turn | Stand up tall, make sure your feet are hip width apart, bend your knee’s swing your arms, jump up in the air as high as you can and try and do ½ a turn to face the opposite way | Perform the ½ turn and try and land on a set target area |
Running
| Activity | Description | Progression |
|---|---|---|
| On the Spot |
Stand up tall, make sure your feet are hip width apart, run on the spot counting to 5 trying to run on the same spot |
See how many time you lift your feet of the floor in 30 seconds |
| Back & Fore | Place on the floor 2 markers start at one marker and run around the other marker back to the 1st marker. | Run forward to the 2nd marker and backward to the 1st marker |
| High Knee’s | Stand up tall, make sure your feet are hip width apart, lift up one knee at a time as high as you can, count to 10 trying to stay on the same spot. | Set yourself a set distance between two lines or markers, increase the distance to make harder |