Life Fit Series: Book 3 - Ages 11 - 13 Years by Teacher Superstore

Book 3 r o e t s Bo r Forp11 13 yr olds e ok u S

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Life Fit

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Activities toPu foster an © ReadyEd bl i cat i on s active lifestyle. •f or r evi ew p ur posesonl y•

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Written by Tony Abbotts & Paul Larkin. Illustrated by Melinda Parker. Edited by Kylie Lowson. © Ready-Ed Publications - 2000. Published by Ready-Ed Publications (2000) P.O. Box 276 Greenwood W.A. 6024 COPYRIGHT NOTICE Permission is granted for the purchaser to photocopy sufficient copies for non-commercial educational purposes. However, this permission is not transferable and applies only to the purchasing individual or institution.

ISBN 1 86397 347 8

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The activities in this book refer to material from the document Health and Physical Education - A Curriculum Profile for Australian Schools. Published by: Curriculum Corporation, St Nicholas Place, 141 Rathdowne St, Carlton, VIC, 3053 www.curriculum.edu.au/catalog/primary.htm And material from the New South Wales P.D.H.P.E. K-6 Syllabus. Published by: Board of Studies NSW 1999, GPO Box 5300, Sydney, NSW, 2001 www.boardofstudies.nsw.edu.au

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Contents Warm-ups/Warm-downs/Stretches ................................... 5 - 8 Curriculum Focus: Fun Runs Interval Loop Run .................................................................... 9 Wave Run ................................................................................. 1 0 Horse and Jockey ..................................................................... 1 1 Orienteering Run .................................................................... 1 2 Pyramid Run ............................................................................ 1 3

r o e t s Bo r e p ok u S Course Course Course Course Course

3.1 ................................................................. 1 4 3.2 ................................................................. 1 5 3.3 ................................................................. 1 6 3.4 ................................................................. 1 7 3.5 ................................................................. 1 8

Curriculum Focus: Parachute Games Rock and Roll 1 ....................................................................... 1 9 Rock and Roll 2 ....................................................................... 20 Rise and Fall ............................................................................. 2 1 Target Practice ......................................................................... 22 Rollerball .................................................................................. 23 Curriculum Focus: Relays Dual Relay ................................................................................ 24 Endurance Relay ...................................................................... 25 Build-ups Relay ........................................................................ 26 Dress Up Relay ........................................................................ 27 Multi Relay .............................................................................. 28

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Curriculum Focus: Obstacle Courses Obstacle Obstacle Obstacle Obstacle Obstacle

© ReadyEdPubl i cat i ons •f orr evi ew pur posesonl y• 3.1 .............................................................................. 29 3.2 .............................................................................. 30 3.3 .............................................................................. 3 1 3.4 .............................................................................. 32 3.5 .............................................................................. 33

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Curriculum Focus: Aerobics Aerobics Aerobics Aerobics Aerobics Aerobics

Curriculum Focus: Partner Activities Stand and Deliver .................................................................... 34 Save Your Partner ................................................................... 35 Giant Table Tennis .................................................................. 36 Sit-up Ball ................................................................................. 37 Circus Activities ...................................................................... 38

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Curriculum Focus: Vigorous Games Dodge Ball ................................................................................ 39 Safety Hoop ............................................................................. 40 Octopus .................................................................................... 4 1 Quicket ..................................................................................... 42 Number Swap .......................................................................... 43 Curriculum Focus: Circuits

Lower Body Circuit ................................................................. 44 Lower Body Circuit (b) ........................................................... 45 Upper Body Circuit ................................................................. 46 Upper Body Circuit (b) ........................................................... 47 Hoop Circuit ........................................................................... 48 Torso Circuit ........................................................................... 49 Torso Circuit (b) ...................................................................... 50 Golf Circuit ............................................................................. 5 1 Ready-Ed Publications

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Life Fit – An Over view Overview This series of books is aimed at promoting healthy patterns of activity that encourage children to take an active and responsible outlook on their wellbeing. The activities endeavour to foster responsible habits that will carry on through adolescence and into adulthood.

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In a time when the number of overweight children is on the increase and health problems are becoming more prevalent, the introduction of regular, enjoyable and varied forms of exercise is of paramount importance. As teachers we see the firsthand results of the increasingly popular fast-food diet and lack of regular exercise. Daily physical activity is running a poor second to reliance on technological forms of entertainment, such as computer use and video games, which encourage a sedentary lifestyle. Teachers are a powerful influence on children. By introducing the benefits of a physically active lifestyle and encouraging and supporting children to establish their own positive values and attitudes towards physical activity we, as teachers, are supplying the foundation for a fitter, healthier and more productive generation of young adults.

These books support the Active Lifestyle and Games and Sports strands of the New South Wales P.D.H.P.E. K-6 Syllabus and the Human Movement Strand of the document - Health and Physical Education - a curriculum profile for Australian schools. The activities provide a variety of practical skill and movement sessions suited to the age and ability levels of the children they target. The first book focuses on Stage 1, 5-8 year olds. Book 2 takes in Stage 2, 9-10 year olds, while Book 3 covers Stage 3, 11-13 year olds.

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Each of the books will deal with the following key components of an active lifestyle and are graded to provide a sequential progression through each of the stages.

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Y Warm-up/Stretching Y Fun Runs Y Obstacle Courses Y Parachute Games Y Relays

Y Y Y Y

Aerobics Partner Activities Vigorous Games Circuits

Each book is comprised of approximately 40 activities.

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Warm-ups/W arm-downs arm-ups/Warm-downs The following drills, combined with a range of motion stretching, will warm the body quickly and encourage proper running technique and joint mobility. Perform these drills over a distance of 20 metres. Encourage students to achieve the correct technique.

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Y Easy jog while rotating the arms in big slow circles.

Y Easy jog concentrating on pointing the toes up and making ground contact with the balls of the feet.

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Y Run with high knee lift, toes pointing up, and the balls of the feet making contact with the ground.

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Y Lateral runs. Run sideways with knee-high lift but don’t let the legs cross one another. Perform once to the left for 20 m and once to the right for 20 m.

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Y Ski-jumps. These are very small, fast jumps with the feet close together and turning out to 45 degrees. Alternating to the left and right. Y Double leg hops. With both feet together make short rapid hops.

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Y Bound with long leaping strides, aiming for an over-exaggerated knee lift.

Y Let the hands hang loosely at the sides and take very fast, short steps with hardly any knee lift. Try and punch the ground as rapidly as possible with the feet. Page 6

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Stretches

Shoulder stretch, do both sides

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Neck stretch, forward, backward side stretch

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Trunk twisting

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Leg stretch on both sides Page 7

Stretches

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Groin stretch

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Quads stretch

Spinal twist

Hamstring stretch

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Inner thigh stretch

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Splits

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Inter val Loop R un Interval Run

Curriculum F ocus: F un R uns Focus: Fun Runs

Stage 3 (11-13 yr olds)

Outcome: Children are able to distinguish between an effort phase and a recovery phase during exercise.

Equipment:

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Stopwatch or timepiece, 6 witches hats.

Activity:

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Put children into three groups with one group at each hat – 1, 2 and 3 (see diagram).

Teams can run separately and be timed, or one runner from each team can run solo in a relay format.

On “go” Team 1 will run around hat G, back around hat b, up around hat H, back around hat b and finally out around hat I and back to hat b.

Team 2 run: hat H, hat c, hat I, hat c and hat G, hat c. Team 3 will run hat I, hat d, hat H, hat d and hat G, hat d.

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Curriculum F ocus: F un R uns Focus: Fun Runs

Wave R un Run

Stage 3 (11-13 yr olds)

Outcome: Children contribute to a physical activity in order to recognise the challenging and satisfying nature of performance.

Equipment:

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Witches hats set out 20 metres apart to mark the course.

Activity:

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The children are divided into three groups and placed as shown. All the groups begin at the “Start” hat.

Group G run to hat b and raise their hands. Then group H runs to hat b.

When group H reaches hat b they raise their hands and group I runs to hat b. At the same time group G runs to hat c, and raise their hands to signal group H to run to hat c.

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Group I wait at hat b until signalled by group H. Continue for a designated number of laps of the course.

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Curriculum F ocus: F un R uns Focus: Fun Runs

Horse and Jockey

Stage 3 (11-13 yr olds)

Outcome: Children appreciate the need to participate in physical activity with safety.

Equipment:

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Each pair have a harness made from rope and rubber tubing as used on roof racks; witches hats to mark course.

Activity:

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This run requires a harness which is easy to make and not very expensive. A supply of 15-20 would be sufficient for a class group.

The children run a set course in pairs, one in the harness (the horse) and the other holding the rope (the jockey). At the completion of each lap of the course the horse and jockey change roles. The jockey must always stay behind the horse. The “race” may be over a set number of laps or a set time limit, e.g. 8 minutes.

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Orienteering R un Run

Curriculum F ocus: F un R uns Focus: Fun Runs

Stage 3 (11-13 yr olds)

Outcome: Children work as a group to gather information and make decisions through group consensus.

Equipment:

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8 coloured cards per team marked with an arrow, a distance and a number, e.g. 2

Activity:

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30m

Before starting the activity, set up a course for each team, where each card points in the direction of, and gives the correct distance for, the next card.

Children are divided into teams of 4 or 5 and each team is allocated a colour. The team must collect all 8 cards and bring them back to the start. Each team must stay together. Card 1 is handed out at the start and all ) teams run in the same direction to find card 2 (e.g. card 1 1

50m © ReadyEdPubl i cat i o ns From card 2 all teams will move off in different directions to find their •f orr evi ew pur posesonl y• remaining cards. This activity takes time setting up but it is certainly worth

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Pyramid R un Run

Curriculum F ocus: F un R uns Focus: Fun Runs Stage 3 (11-13 yr olds)

Outcome: Children repeat movements to form a sequence and adjust speed/tempo to suit.

Equipment:

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Witches hats to mark out distance.

Activity:

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The children work as a group for this activity. They start at hat g and jog to hat before walking to hat . When they reach hat b they run to hat g, jog to hat h and walk to hat c. This is repeated for hats d, e and f. The children may be required to complete a set of pyramids, e.g. 3, or given a set time to complete as many pyramids as possible, e.g. 8 minutes.

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Curriculum F ocus: Obstacle Courses Focus:

Obstacle Course 3.1

Stage 3 (11-13 yr olds)

Outcome: Children develop their skills of speed and timing in moving through an ‘active’ obstacle course.

Equipment:

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2 witches hats, 3 small rubber balls, 3 skipping ropes, 3 hoops, 3 beanbags.

Activity:

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The children are put into 5 groups with even numbers in each group (if possible).

One group has to move through the course whilst the other four groups provide the obstacles. At the completion of the course Group b turns around and has another turn through. They then take over Group c ’s activity and Group c goes to 3, d to 4, e to 5 and Group f completes the course.

The four activities are: rolling balls back and forth, wiggling ropes on the ground, holding hoops to walk or crawl through, and tossing beanbags above head height back and forth.

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Curriculum F ocus: Obstacle Courses Focus:

Obstacle Course 3.2

Stage 3 (11-13 yr olds)

Outcome Children develop their cardiovascular levels and attempt activities requiring higher skill levels.

Equipment:

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2 witches hats, 5 chairs, 1 extension ladder, 1 plank and roller or similar to make a low see-saw.

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Whilst this is only a four-station obstacle course it requires skill and can be completed several times to develop stamina. Children go through at 5-second intervals.

They have to: b crawl under chairs, c walk across rungs of the ladder, d crab-crawl to next activity, e walk up inclined plane and down other side. Inclined plane (see-saw) should be no more than 30 cm high.

When the course is completed children run back to the start and complete course 2, 3 or more times.

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Ladder crawl

Crab crawl See-saw walk

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Curriculum F ocus: Obstacle Courses Focus:

Obstacle Course 3.3

Stage 3 (11-13 yr olds)

Outcome: Children follow written instructions and move through a complex obstacle course where many activities are happening at once.

Equipment:

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7 witches hats, 5 chairs, 5 ropes, cards with activities written on (see diagram), 6 containers for cards.

Activity:

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You will need to make up six copies of eight cards containing the activities (one per card).

A circular course is mapped out with 6 stations at the witches hats. The chairs, skipping ropes and one witches hat are placed in the middle. The instruction cards are put in containers and placed at each hat. Children are put into six groups. Start one group at each hat.

As the children move around the circle they take a ‘lucky dip’ and do that activity before moving on in a clockwise direction. Each container has a mixture of all 10 activities.

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Activities • 5 push-ups from knees • 10 star jumps • 10 sit-ups • Run backwards to next hat • Crab crawl to next hat • Bunny hop to next hat • Run to centre and back • Run one lap around the whole circle

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Obstacle Course 3.4

Curriculum F ocus: Obstacle Courses Focus:

Stage 3 (11-13 yr olds)

Outcome: Children develop both their skill level and their stamina level through completing a range of activities.

Equipment:

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17 witches hats, 5 chairs, 8 hoops, 10 sticks, 2 medicine balls, 3 mats, 1 extension ladder, 3 skipping ropes.

Activity:

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Whilst this ten-station course takes a bit of setting up it is very challenging and effective. It requires four children to act as retrievers of equipment at stations 4 and 7. Rotate them so they also get to go through the course. Start children off at 5-second intervals. Activity stations b Run backwards c Zig-zag through hoops d Run over sticks e Medicine ball roll f Crawl through tunnel

g Forward rolls h Skip and run i Run in and out of hats j Crawl across ladder 0 Sprint and long jump

run backwards

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Curriculum F ocus: Obstacle Courses Focus:

Obstacle Course 3.5

Stage 3 (11-13 yr olds)

Outcome: Children develop precise skills in jumping, hurdling and avoiding contact with human obstacles.

Equipment: 2 witches hats.

Activity:

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The children are put into two teams. One team makes up the actual course while the other team goes through it, then the teams change over. It must be stressed that, apart from developing fitness and skill levels, the goal is to not make contact as the children go through the course. Station b Arches - 2 pairs; Station c Hurdles - 2 pairs; Station d Jumps - 2 children. Then sprint around witches hat; Station e Leap frog 2 or more children; Station f Tunnel - 2 or more children.

Children start at 5-second intervals and can go through the course several times. Numbers can be changed to suit the class.

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Hurdles

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Curriculum F ocus: P arachute Games Focus: Parachute

Rock and R oll 1 Roll

Stage 3 (11-13 yr olds)

Outcome: Children develop group coordination and timing and increase endurance levels.

Equipment:

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1 parachute, 1 rubber ball (basketball size).

Activity:

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The parachute is laid out and the children take up positions around it. They spread themselves evenly then lift up the parachute and pull it so that it is taut. The teacher throws the ball onto the parachute and the children raise and lower it to try to keep the ball moving.

A child is out if the ball goes off the parachute nearest to him/her. Substitutes can be used for ‘out’ children to add to the excitement.

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Curriculum F ocus: P arachute Games Focus: Parachute

Rock and R oll 2 Roll

Stage 3 (11-13 yr olds)

Outcome: Children develop a higher skill level of group coordination and timing.

Equipment:

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1 parachute, 2 rubber balls (basketball size).

Activity:

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The children space themselves evenly around the parachute, lift it to waist level and pull it taut. This game is played the same as “Rock and Roll 1” except that two balls are placed on the parachute. The object is for the children to raise and lower the chute without allowing the balls to touch.

If a ball goes off the chute the nearest child is out. This game takes quite a bit of practice to aquire skill.

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Curriculum F ocus: P arachute Games Focus: Parachute

Rise and F all Fall

Stage 3 (11-13 yr olds)

Outcome: Children develop their group skills by moving the parachute in synchronised ways.

Equipment: 1 parachute.

Activity:

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It is important that this activity is played on a calm day with little or no wind. The children lift the chute to the starting position at waist level.

The teacher explains they are going to raise the chute above their heads and then all let go of it at the same time. The children then sit down on the ground and wait for the chute to land.

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Anyone not covered by the chute is out and the game restarts. The teacher needs to call “Let go” to synchronise timing.

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Curriculum F ocus: P arachute Games Focus: Parachute

Target P ractice Practice

Stage 3 (11-13 yr olds)

Outcome: Children develop more precise skills of moving and controlling the parachute as a group.

Equipment:

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1 parachute, 6 witches hats (1 blue, 2 orange, 3 yellow)

Activity:

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The children are put into two teams. Team the chute and lift it to the starting position.

Six children from team c take a witches hat each and place them under the chute near the centre. Team b raise the chute and let it deflate.

The goal is for the hole in the centre of the chute to fall over a hat. The hats score: blue - 5 points, orange - 2 points, yellow - 1 point.

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Rollerball

Curriculum F ocus: P arachute Games Focus: Parachute Stage 3 (11-13 yr olds)

Outcome: Children participate in a fun activity whilst developing their skill level.

Equipment:

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1 parachute, 6 medium-sized rubber balls.

Activity:

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The children are put into two teams, one on the chute, one catching. Team b lifts the chute to the starting position; Team space themselves around the chute.

The balls are placed on the chute and Team b begin lifting and lowering it, making the balls roll off the edge. Team c have to catch the balls as they come off. Score 1 point for each ball caught. When a ball is caught it is thrown back on the chute. Play for three minutes, then change positions.

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Dual R elay Relay

Curriculum F ocus: R elays Focus: Relays Stage 3 (11-13 yr olds)

Outcome: Children develop fitness levels and practise ball passing and catching skills.

Equipment:

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6 witches hats, 1 basketball.

Activity:

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Children are put into two teams.

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have to run one at a time around a square with sides of 10 m. Team They tag the next runner until all members have run the course. When they have completed the course the team calls out “stop”. Team H lines up in a zig-zag formation nearby. They have to pass the basketball up and down the line. The first child to catch the ball calls out “one”, the next child “two”, and so on.

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They continue until team G has finished its square relay and called out “stop”. The number team H has reached is recorded, then teams swap over and team G tries to beat H’s score.

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Curriculum F ocus: R elays Focus: Relays

Endurance R elay Relay

Stage 3 (11-13 yr olds)

Outcome: Children increase their stamina and endurance by running short distances.

Equipment:

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5 witches hats per team of four.

Activity:

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Children are put into teams of four. Each team member is given a number, 1 to 4. The team lines up behind their hat. The other four hats are set out in a straight line at 10 m intervals. Runner b runs to the first hat and back then tags c who runs to the second hat and back, and so on until runner e has to run 40 m to the far hat and back. At first the relay can end here, but for a greater challenge and to increase stamina, each runner runs the course a 2nd, 3rd and 4th time but to a different hat each time:

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Runner b 10, 20, 30, 40 Runner c 20, 30, 40, 10 Runner d 30, 40, 10, 20 Runner e 40, 10, 20, 30. This provides stop/start running over a distance of 200 m.

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Curriculum F ocus: R elays Focus: Relays

Build-ups R elay Relay

Stage 3 (11-13 yr olds)

Outcome: Children develop teamwork and see that by working as a unit better results are achieved.

Equipment: 8 witches hats.

Activity:

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Children are put into four equal teams. The teams line up at either end of the hats. On “go” the first child runs up to the other end and links arms with the second child. They run together and go back and get the third child and so on until all team members are running together. The relay can end here or keep going, with teams dropping off the members one at a time until one person is left again. A challenging variation is for two children to link arms with one running backwards, so that with six in a team there are three running forwards and three running backwards.

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Curriculum F ocus: R elays Focus: Relays

Dress-up R elay Relay

Stage 3 (11-13 yr olds)

Outcome: Children develop their fitness levels in an enjoyable and fun way.

Equipment:

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8 witches hats, 4 sets of old adults’ clothing.

Activity:

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Use clothing that is easy to obtain from home or can be bought cheaply from charity clothes shops. Children are put into four equal teams. This is a standard relay but the children have to put on the clothes before they can run to the other end. They take the clothes off after reaching the other end, the new member puts them on and runs to the other end by himself. This is a fun activity and is worth the effort as it usually results in squeals of laughter. The more outrageous or old-fashioned the clothing, the better.

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Curriculum F ocus: R elays Focus: Relays

Multi-R elay Multi-Relay

Stage 3 (11-13 yr olds)

Outcome: Children in each team will perform a different activity as their part of the relay.

Equipment:

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4 witches hats, 4 small rubber balls, 4 skipping ropes, 4 beanbags.

Activity:

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The children are put into four teams of five. Extras can be interchanged. The teams are organised to line up at 90º points (see diagram). Each member of the team has a different activity as listed below. Each team member must run in a circle formation around the other teams as they do their activity and then return to their own team. They then tag the next person in line and sit down at the rear of the team. All five relay members should have the equipment they need with them at the start. Children not involved can act as judges, then change over for the next relay.

d Run backwards e Skip the rope

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Aerobics 3.1

Curriculum F ocus: A erobics Focus: Aerobics Stage 3 (11-13 yr olds)

Outcome: Children place a challenge on the heart and lungs to meet extra oxygen needs.

Equipment:

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Tape recorder, tape of any modern, “boppy” songs the children will enjoy.

Activity:

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The warm-up and the warm-down are performed for the duration of one song before and after the main aerobics exercise. The exercises are repeated to a count of 1 to 10 and 10 to 1 before moving onto the next exercise.

Warm-up/warm-down

Aerobics 3.1

• Marching on the spot.

• Jog on spot.

• Neck rolls.

• Knee to elbow raises to right.

• Left jab while bouncing on balls of feet.

• Marching.

• Jog on spot.

• Hip circling.

• Right jab while bouncing on balls of feet.

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• Marching. • Ankle rotations. • Marching.

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• Jog on spot.

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• Marching.

o c . che e • Star jumps. r o t r s sup•e r Jog on spot. • Jog on spot.

• Bent knee push-ups. • Jog on spot.

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Aerobics 3.2

Curriculum F ocus: A erobics Focus: Aerobics Stage 3 (11-13 yr olds)

Outcome: Children refine and apply movement skills creatively.

Equipment:

r o e t s Bo r e p ok u S

Tape recorder with tape of appropriate music, 1 hoop per child.

Activity:

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Teac he r

Perform the warm-up and the warm-down before and after the main aerobics routine. The exercises are performed to the count of 1 to 10 and 10 to 1.

Warm-up/warm-down

Aerobics 3.2

• Hoop skips. Stand in hoop and skip to touch outside of the hoop with the left foot, then bring left foot back into the hoop as the right foot touches outside of the hoop.

• Clock hops. Standing in hoop, hop to 3 o’clock, 6 o’clock, 9 o’clock and 12 o’clock. Repeat in opposite direction.

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• Both feet in hoop. Step left foot outside the hoop to the left and lunge then right foot to the right and lunge. • Hoop skips.

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• Clock hops.

• Both feet in hoop. Step left foot forward and lunge. Return left foot then step forward and lunge with the right foot. • Hoop skips.

• Hands in hoop in a bent knee push-up position. Push up with the hands to land left of the hoop, in the hoop and right of the hoop with the hands.

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• Hands in hoop in a push-up position. Hop feet halfway around hoop and back then hop in the other direction.

o c . che e r o t r s sup • Clock hops. er

• Lying on back with feet on hoop and holding the opposite side of the hoop, pull body up to a sit-up position.

• Lie on the side with hoop around legs. Raise left leg to touch top of hoop for 10 times, then the right leg. • Hoop skips.

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Aerobics 3.3

Curriculum F ocus: A erobics Focus: Aerobics Stage 3 (11-13 yr olds)

Outcome: Children perform a variety of movement skills using equipment.

Equipment:

r o e t s Bo r e p ok u S

Tape recorder with tape of enjoyable songs, 1 medium-sized ball per child.

Activity:

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Teac he r

Perform the warm-up and the warm-down before and after the main aerobics routine. The exercises are performed to the count of 1 to 10 and 10 to 1.

Warm-up/warm-down

Aerobics 3.3

• Ball bounce. Bounce ball twice to the left, twice to the middle, twice to the right while jogging on the spot.

• Ball hops. Alternate left foot then right foot on top of the ball, with a spring step.

• Hold ball overhead, side bends.

• Place ball between knees and jump.

© ReadyEdPubl i cat i ons • Ball hops repeated. • Sit with legs apart. Roll ball to the left • foot, then tor the right f o r ev i ew pu•r posesonl y• Rugby pass to the left then the right. • Ball bounce repeated.

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• Stretch up with ball, bend forward to touch the ground with the ball.

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• Ball hops repeated.

• Lie down and place the ball between the knees. Lift the knees to the chest.

o c . che e • In a push-up r position facing the ball, o t r shand up onto the ball then the supe step left r right hand.

• In back support position, place the ball between the feet. Bring the knees up to 45º then extend the kick out and back in. • Ball bounce repeated.

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Don’t let go of the ball.

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foot. Keep hands on the ball.

• Ball hops repeated.

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Aerobics 3.4

Curriculum F ocus: A erobics Focus: Aerobics Stage 3 (11-13 yr olds)

Outcome: Children develop a repertoire of activities to maintain an active lifestyle.

Equipment:

r o e t s Bo r e p ok u S

Tape recorder with a tape of appropriate music, 1 skipping rope per child.

Activity:

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Teac he r

Perform the warm-up and the warm-down before and after the main aerobics routine. The exercises are performed to the count of 1 to 10 and 10 to 1.

Warm-up/warm-down

Aerobics 3.4

• Double leg skipping.

• Alternate single leg skipping.

• Rope presses. Hold rope outstretched overhead. Lower rope to the chest and extend overhead.

• Left leg rope skipping.

• Alternate single leg skipping.

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• Double leg skipping.

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• Hold rope outstretched in front of the body. Turn to look behind the body to the left then the right.

• High knee lift, alternate leg skipping.

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• Rope stretch. Hold rope overhead and stretch to the left and the right.

• Alternate single leg skipping.

• Place rope on the floor. Put one hand in front of rope and one hand behind rope. Do a pushup. Change hand position after each push-up.

o c . che e r o t r • Alternate single s leg skipping. super • Double leg skipping.

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Aerobics 3.5

Curriculum F ocus: A erobics Focus: Aerobics Stage 3 (11-13 yr olds)

Outcome: Children develop an enthusiasm for physical activity in order to improve the quality of an active lifestyle.

Equipment:

r o e t s Bo r e p ok u S

Tape recorder with tape of modern “boppy” music.

Activity:

Teac he r

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Perform the warm-up and the warm-down before and after the main aerobics routine. The exercises are performed to the count of 1 to 10 and 10 to 1.

Warm-up/warm-down

Aerobics 3.5

• Walk on the spot.

• Jog on the spot.

• Shoulder shrugs.

• Hop kick. Hop on one foot while kicking the other foot forward.

• Walk on the spot.

• Jog on the spot.

• Arms circle up to cross overhead and back down. • Walk on the spot.

then repeat to the other side.

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• Walk on the spot.

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• Lie on the back, knees bent, feet flat. Roll feet up onto toes then back onto heels. • Walk on the spot.

• Start in a bent knee push-up position. After each push-up raise alternate arms straight out in front.

o c . che • Knee lifts. Hop twice on the left foot while e r bringingt the right knee up and forward. o r s supe r Alternate hopping on the right foot .

• Adductor stretch. Legs apart, bend left leg and lean to the left. Repeat to the right. • Walk on the spot.

• Jog on the spot.

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• Straddle squat, left then right.

• Jog on the spot.

• Jog on the spot. • Side kicks. Start with feet together. Step left, bring feet together, kick to the side with the left foot. Repeat to the right. • Jog on the spot.

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Curriculum F ocus: P artner A ctivities Focus: Partner Activities

Stand and Deliver

Stage 3 (11-13 yr olds)

Outcome: Children develop and refine their skills of strength and balance.

Equipment: None.

Activity:

r o e t s Bo r e p ok u S

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Place the children into pairs. The children begin by facing their opponent, approximately 60 - 70 cm away. Both children stand with their legs shoulder-width apart and their hands held out in front. The game is played by pushing the opponent’s hands and trying to force them off balance. The opponent can retract their hands but can only move them forward or backward.

Moving the legs or feet is counted as a loss and the successful opponent scores a point. First to 5 wins. Have play-offs through the class to find the “Grand Champ”.

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Curriculum F ocus: P artner A ctivities Focus: Partner Activities

Save Y our P artner Your Partner

Stage 3 (11-13 yr olds)

Achievement Objective: Children follow a set of instructions and increase their stamina at the same time.

Equipment:

r o e t s Bo r e p ok u Sb c

2 witches hats per pair.

Activity:

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The witches hats are spaced 20 m apart. The children work in pairs and are numbered and .

The pairs begin at opposite ends. c calls out, “Help! The house is on fire!” b runs up and saves c by linking arms back to back and running sideways back to the start. b then runs up the far end and calls out, “Help! The house is on fire!” c runs up and saves b by wheel barrowing him/ her back to the start.

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1st and 3rd time

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They repeat the above two more times with the saving actions being reversed. Challenge children to complete the four activities in a set time, e.g. 3 minutes.

2nd and 4th time

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Curriculum F ocus: P artner A ctivities Focus: Partner Activities

Giant T able T ennis Table Tennis

Stage 3 (11-13 yr olds)

Outcome: Children develop their ball skills and hand-eye coordination.

Equipment:

r o e t s Bo r e p ok u S

Chalk or witches hats depending on surface (grass or concrete), 1 small rubber ball per pair.

Activity:

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This activity suits a round-robin format or ‘play and watch’. The court is defined by chalk or witches hats (depending on the surface) and measures 3 m × 10 m with a dividing line (see diagram). One child goes to each end of the court. The server bounces the ball on his/her own side then on his/her opponent’s court (as in table tennis). The receiver catches it then does the same.

The object is to catch the opponent out of position and score a point. The players can catch the ball each time or hit it (for more of a challenge). First to 10 points wins. If the ball does not bounce in the server’s rectangle and opponent’s rectangle before going out, the server loses a point. Swap servers every 5 serves.

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Curriculum F ocus: P artner A ctivities Focus: Partner Activities

Sit-up Ball

Stage 3 (11-13 yr olds)

Outcome: Children develop their strength in a sit-up activity and also increase their handeye coordination skills.

Equipment:

r o e t s Bo r e p ok u S

1 medium-sized ball per pair (basketball).

Activity:

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Pairs sit on the ground facing each other with knees bent and toes touching. One child starts with the ball, lies back on the ground with hands behind the head, touches the ball on the ground then does a sit-up. On coming up he/she passes the ball to his/her partner who does the same.

Try to develop a rhythm and see how many passes can be done in a set time. For a challenge use a small medicine ball, then try with both children passing beanbags, sitting up at the same time and passing together.

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Curriculum F ocus: P artner A ctivities Focus: Partner Activities

Circus A ctivities Activities

Stage 3 (11-13 yr olds)

Outcome: Children develop their skills in the areas of balance and strength, and increase their confidence level in their partner.

Equipment:

r o e t s Bo r e p ok u S

Gym mats are desirable - one per pair.

Activity:

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This lesson consists of eight simple gymnastic routines or positions that can be done with a partner. The teacher needs to stress the need for safety and common sense. This is an excellent extension to indoor lessons on trust and teamwork. Partners should be evenly matched in height and weight. It is a good idea to have one pair demonstrate each position for the whole group first.

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Dodge Ball

Curriculum F ocus: Vigorous Games Focus: Stage 3 (11-13 yr olds)

Outcome: Children apply movement skills in games that require communication, cooperation and decision making.

Equipment:

r o e t s Bo r e p ok u S

1 tennis ball, witches hats to mark lines.

Activity:

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Divide the group into two teams, batters and fielders. The fielders scatter in the area between the two lines. The batter bounces the ball on the centre of the batting line and hits it with his/her hand. he/she runs to the back-line and back while the fielders try to tag him with the ball.

The fielders can run to receive the ball but can’t run with the ball. If the batter goes outside the sidelines he/she is out. If the ball is caught on the full he/she is also out. Every child in the team has a bat before teams swap roles.

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batting line

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Safety Hoop

Curriculum F ocus: Vigorous Games Focus: Stage 3 (11-13 yr olds)

Outcome: Children participate in games combining strategy, movement skills and fair play.

Equipment:

r o e t s Bo r e p ok u S

10 hoops, whistle, 1 witches hat.

Activity:

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Position the ten hoops randomly inside a designated area. Choose one child to be the tagger. All the other children stand inside hoops (it doesn’t matter how many are in each hoop to begin). The tagger stands at the witches hat. On a whistle from the teacher the children must run to stand in another hoop (they can’t return to the hoop they leave). There can only be two children in each hoop.

Any child tagged by the tagger while changing hoops is out and any child unable to fit inside a hoop is out. The tagger must return to the witches hat until the next whistle is blown. The teacher removes one hoop each go.

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Octopus

Curriculum F ocus: Vigorous Games Focus: Stage 3 (11-13 yr olds)

Outcome: Children develop evasion skills and strategies while running in a confined space.

Equipment:

r o e t s Bo r e p ok u S

Witches hats to mark an area 20 m × 20 m or 30 m × 30 m, depending on the class size.

Activity:

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The children scatter anywhere within the marked area. One child is chosen as the tagger. This child chases all the other children, endeavouring to tag them with the hand.

When a child is tagged they become an ‘octopus’. An ‘octopus’ cannot move their legs but can swing their arms, trying to tag any child who runs too close. Any child tagged by an ‘octopus’ also becomes an ‘octopus’. When all children have been tagged a new tagger is chosen.

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Quicket

Curriculum F ocus: Vigorous Games Focus: Stage 3 (11-13 yr olds)

Outcome: Children refine and creatively apply movement skills to a variety of challenging situations.

Equipment:

r o e t s Bo r e p ok u S b c

Witches hats, tennis ball, wicket.

Activity:

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The children line up opposite a partner, approximately 15 m apart. They are given a number in pairs, i.e. the s face each other, the s face each other and so on.

The teacher stands at one end of the rows and a wicket is placed 15 m from the last pair. The teacher rolls the ball down the centre and calls out a number. The children from each team with that number run out to pick up the ball.

The child picking up the ball must either run to hit the wicket or throw to hit the wicket before being tagged by the other team member. If they hit the wicket they score one point for their team. If they miss or are tagged first, the tagger’s team scores the point.

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Number Swap

Curriculum F ocus: Vigorous Games Focus: Stage 3 (11-13 yr olds)

Outcome: Children combine a series of movement and evasion skills for use in a game.

Equipment:

r o e t s Bo r e p ok u S

Witches hats to mark the area, 1 small beanbag.

Activity:

Teac he r

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The children stand around a square area with an equal number of children on each side. Children are numbered off. One child is chosen as the “beanbagger” and they stand in the middle of the playing area.

The teacher calls a number at random and all the children with that number must change positions with someone with a corresponding number before they are tagged or hit (it can be thrown) by the “beanbagger”. If tagged, that child becomes the new “beanbagger” and the old “beanbagger” takes their position.

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Curriculum F ocus: Circuits Focus:

Lower Body Circuit

Stage 3 (11-13 yr olds)

Outcome: Children enjoy regular participation in worthwhile physical activity.

Equipment:

r o e t s Bo r e p ok u S

A whistle, a stopwatch, an exercise card for each activity, 2 long ropes, witches hats.

Activity:

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Teac he r

Begin with a suitable warm-up, then in groups of 4 or 5 rotate around the activities spending 2 minutes at each. Station 1 - Loop run. Start at hat 1 and run up around hat 3, backwards around hat 2, up around hat 5, backwards around hat 4 and repeat around hats 7 and 6. Start

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Station 2 - Knee raises. Start standing up straight with arms stretched overhead. Lift left knee as high as possible while bringing arms down. Repeat on the other side.

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Curriculum F ocus: Circuits Focus:

Lower Body Circuit (b)

Stage 3 (11-13 yr olds)

Station 3 - Hopping on one leg. Alternate every 10 hops.

r o e t s Bo r e p ok u S

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Station 4 - Cossack dance. Begin in a back support position. Alternate kicking the left and right legs into the air without pausing between each kick.

Station 5 - Jump rope ski jump. Jump in a zig-zag across two ropes spaced 50 cm apart up to the end and walk back to the start.

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Station 6 - Stretch jump. Begin in a crouch position. Spring up into the air, stretching the arms overhead and return to the crouch position.

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Upper Body Circuit

Curriculum F ocus: Circuits Focus:

Stage 3 (11-13 yr olds)

Outcome: Children perform a variety of physical activities aimed at developing upper body strength.

Equipment:

r o e t s Bo r e p ok u S

A whistle, a stopwatch, an exercise card for each activity.

Activity:

Teac he r

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Begin with an appropriate warm-up then in groups of 4 or 5, rotate around the circuit at 2-minute intervals. Station 1 - Hat drops. Start at hat b, run to hat c and drop on hands and knees. Jump up and run to hat d and drop on hands and knees. Turn and repeat on the way back.

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Station 2 - Tricep push-up. Start in a back support position, lower the body to the floor and push back up to the starting position.

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Curriculum F ocus: Circuits Focus:

Upper Body Circuit (b)

Stage 3 (11-13 yr olds)

Station 3 - One arm, bent knee push-up. Start on all fours and perform 5 push-ups on left arm, then 5 on right arm. Alternate every 5 push-ups.

r o e t s Bo r e p ok u S

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Station 4 - Burpee. Start in an all-fours position. Do 5 bent knee pushups then kick both legs back to a full push-up position and back to a bunny hop position 5 times. Alternate the two activities.

Station 5 - Swimmer. Start in a full push-up position. Lift left arm up straight up overhead and twist body to look at arm. Repeat to the right side.

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Station 6 - Hand clasp push-up. Start in an all-fours position. Place the left hand on top of the right and do 5 push-ups. Swap hand placement and repeat. Continue alternating hands.

o c . che e r o t r s super

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Curriculum F ocus: Circuits Focus:

Hoop Circuit

Stage 3 (11-13 yr olds)

Outcome: Children repeat movements to form a sequence while developing muscular endurance.

Equipment:

r o e t s Bo r e p ok u S

12 witches hats, 20 hoops.

Activity:

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The children complete 5 circuits through the hoops and hats, performing 3 sit-ups at each hat and the following activities at each set of hoops – a different activity for each circuit. Circuit 1 - Run through backwards, putting one foot in each hoop.

Circuit 2 - Stepping left-right in the first hoop, step left outside the hoop then stepping right-left into the second hoop, stepping right outside the hoop and so on. Circuit 3 - Double leg hop in every second hoop in each set.

Circuit 4 - Double leg hop sideways in every hoop.

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Circuit 5 - Single leg hop sideways in every hoop.

o c . che e r o t r s super

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Torso Circuit

Curriculum F ocus: Circuits Focus: Stage 3 (11-13 yr olds)

Outcome: Children appreciate the need to perform certain activities to increase aerobic endurance.

Equipment:

r o e t s Bo r e p ok u S

A whistle, a stopwatch, an exercise card for each activity.

Activity:

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Teac he r

Begin with an appropriate warm-up then in groups of 4 or 5, rotate around the circuit at 2-minute intervals.

Station 1 - Start at hat b, run to hat c, side-shuffle to hat d and back, and run to hat e. Turn and repeat coming back.

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o c . che e r o t r s s r up Station 2 - Begin lying on the backe with knees bent at 90º and hands

clasped behind the neck. Raise the body to alternately touch opposite elbow to opposite knee.

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Curriculum F ocus: Circuits Focus:

Torso Circuit (b)

Stage 3 (11-13 yr olds)

Station 3 - Lie on the back with knees bent and feet flat. Lift hips and gently roll knees from side to side.

r o e t s Bo r e p ok u S

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Station 4 - Begin in an all-fours position. Lift one leg off the ground and fully extend backwards. Return to starting position and repeat on opposite side.

Station 5 - Begin lying on the back with knees bent, feet flat and hands on opposite shoulders. Gently curl up to touch elbows to thighs and back down again.

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Station 6 - Begin on all fours. Lift left leg up to the side, straighten leg out and back. Place leg down and repeat to other side.

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Golf Circuit

Curriculum F ocus: Circuits Focus: Stage 3 (11-13 yr olds)

Outcome: Children develop hand-eye coordination and aerobics endurance.

Equipment:

r o e t s Bo r e p ok u S b

1 small beanbag per child, 9 hoops for holes, 9 witches hats with numbers to identify the holes.

Activity:

Teac he r

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The children compete in groups of 4 at 30-second intervals. On “go” they run towards hole and throw their beanbag with their left hand only. They continue throwing from where their beanbag lands until they have landed it inside hoop b. They continue to hoop c, using only their right hand; hoop d kicking with their left foot; hoop e kicking with their right foot, and then start from their left hand again at hoop f. On hoop j the children perform a two-hand throw or pass.

The first child home in each group is the winner. Any child running with the beanbag in their hand must start again from the previous hoop.

left hand

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