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English Martyrs Catholic

Primary School

A Learning Community in Christ

Week 3

Week 3- 15/02

 

Get ready for... Ice Rink Sports

Can you keep your cool on the ice? It’s time for Ice Rink Sports. Complete all four challenges and log your top scores. There are some suggested adaptations below, along with some coaching tips.

Practice and improve, and log your best scores on www.sussexschoolgames.co.uk by midday 12pm on Friday 19 February. Good luck!

 

Challenge 1: Skater Squat Jumps

https://youtu.be/Um58qF99HLg

 

Challenge Description

Stand with your feet a shoulders-width apart in a squat position, with your hands behind your back.

Perform 5 downward squats, followed by 1 explosive jump in the air, keeping your hands behind your back at all times. Repeat this action as many times as you can. 5 squats to every 1 jump.

How many sets can you do in 60 secondsCount each time you jump.

 

Scoring

How many sets can you do in 60 seconds?

Count each time you jump.

 

Suggested Adaptations for Space/Equipment

This challenge requires limited space and no equipment.

 

Adaptations for Inclusivity

This challenge can be performed seated, touching your toes or knees for the downwards phase and reaching your arms above your head for the jump.

 

Coaching Tips

1. Keep your back straight when squatting
2. Use your quadricep muscles for explosive power when jumping

 

Challenge 2: Speed Skating

https://youtu.be/AApsRzSPttk

 

Challenge Description

Start in a speed skating position, with your legs bent, leant forward with a straight back and with your arms behind your back.

Extend one leg to the side and then extend it behind you. Then return to the starting position. Repeat this, alternating legs each time.

How many times can you repeat the exercise in 30 seconds?

 

Scoring

How many times can you repeat the exercise in 30 seconds?

Count every time you return to your starting position; so completing with your right leg is 1, then the left leg is 2 etc.

 

Suggested Adaptations for Space/Equipment

This challenge requires limited space and no equipment.

 

Adaptations for Inclusivity

If using a wheelchair, you can rotate your chair 90 degrees and back again for each extension, alternating sides.

 

Coaching Tips

1. Keep your body weight over your standing foot to retain balance
2. Make sure you are in a stable position before you start
3. Get into a good rhythm- it’s not all about the speed of the action but also about controlling your movement

 

Challenge 3: Skater Hops

https://youtu.be/jSwTVSIyBPA

 

Challenge Description

Place 2 non-slipping markers on the ground, 4 footsteps apart.

Standing on your right leg on the right-hand side of your right marker, hop across to the left-hand side of your left marker, landing on your left leg.

Staying balanced on only your left leg, touch the ground beside your foot with your right hand.

Hop back across to the right-hand marker, landing on your right foot and touching the ground with your left hand. Repeat as many times as possible.

Remember to touch the ground with your opposite hand. You should always be standing on one leg.

How many hops can you do in 30 seconds?

 

Scoring

How many hops can you do in 30 seconds?

Count every time you touch the floor with your hand.

 

Suggested Adaptations for Space/Equipment

This challenge requires limited space, and any non-slipping object can be used as a marker.

 

Adaptations for Inclusivity

A side-step can be used instead of a hop if necessary.

This challenge can also be completed seated, by placing two raised objects either side of a chair and reaching to touch the objects, alternating sides each time.

 

Coaching Tips

1. Keep your hops steady and controlled. Control is more important than speed
2. Keep your knees bent to help control your landing and retain balance
3. Bend the knee of your non-standing leg slightly to help you retain balance when touching the ground

 

Challenge 4: Arabesque Balance

https://youtu.be/j-Bq-ymX2NQ

 

Challenge Description

Stand on one leg, with your arms stretched wide out either side of you. Bend forward from your hips and stretch one leg out straight behind you. You should be aiming to have your shoulders, hips, and leg in a straight, horizontal line, parallel to the floor.

How long can you hold this balance for?

 

Scoring

How long can you hold this balance for?

The stopwatch starts when you are in position and stops when you lose the position.

Record your time in seconds, to the nearest whole second. Record your time in whole seconds, to the nearest whole second. (E.g. 90 seconds)

 

Suggested Adaptations for Space/Equipment

This challenge requires limited space and no equipment.

 

Adaptation for Inclusivity

This challenge can be completed seated, reaching your arms out to each side. You could place a light weight in each hand.

 

Coaching Tips

1. Make sure you are well balanced before you start
2. Your head is heavy, so make sure you keep it still throughout
3. Tense your muscles throughout, including your core, to lock your body into position

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