Monday 18th May 2020

Coordination lesson for Year 5-6

Time: 30 Minutes Lesson.

Equipment: Skipping rope, Ladder Hello everyone, hope you`re all doing well. A fresh new week so let’s start a new topic. We are going to continue working on our Fundamental skills. Improving all our fundamentals skills, will make us much better athletes and will help us reducing the risk of injuries. Today we are starting to work on improving our Coordination. Coordination is the ability to use different parts of the body together smoothly and efficiently. An example of coordination is when a gymnast walks on a tightrope without falling When improving coordination, things will become much easier such as skipping a rope, juggling a balloon, working on the ladder and much more things. So Let`s not waste more time and start improving together. As always, our first activity is the warm up.

Warm up Activity – 5 Minutes Today our warm up is different. We are going to follow the exercises in the video in the link below. Important to enjoy doing the warm up, so you`ll be prepared for the session. https://www.youtube.com/watch?v=KG3AO6lJ4BQ

Warm up is done, so let`s start our first activity.

Activity 1- Skipping rope (10 minutes) Skipping a rope is one of the most important things in all type of sports. When skipping a rope you`re automatically losing weight, burning fat, improving your agility and mostly improving your coordination. Let`s start improving our skipping. Step 1: Start with your hands in the "ready" position. Grip the handles loosely with your fingers, not your palms. You want to avoid giving your handles a "death grip." A loose grip will allow for a natural and more efficient turn of the jump rope and allow for greater speed. Hold the jump rope in front of you with your hands together and your elbows in close to your body. Step 1

Step 1 Step 2

Step 2: Practice a toe catch. Place the rope behind you and turn the jump rope over your head. Catch the jump rope under your toes and lift up your heels and let it out from underneath your feet. Repeat this movements until you become comfortable spinning the rope and catching it under you feet. Step 3: This is the most important step before starting the real thing.Pretend jump. Jumping rope is all about timing the turn of the rope with your jump. Try taking an imaginary jump rope and pretending to turn it over your head and jump rope with it. This is a great way to practice your jump and proper form. Jump on the balls of your feet with your body erect. Your heels should not touch the ground, and your elbows should be near your sides with your wrists doing the work, not your arms. Continue for several minutes. Once you feel comfortable with the motion, continue to the next step. Step 4: The real Jump. Now it’s time to try with a real jump rope. Be patient with yourself and go slow. Challenge yourself to do one jump. Then two jumps. Then three, etc. Always try to improve upon your personal record. Improvement will come quickly with persistent practice. Don't give up! Step 4

Activity 2: Ladder Exercises (10 minutes) Now we`re done from the skipping rope and it’s time to start our second activity. This time we will be using the ladder. You might think that we are repeating some exercises, but the key to learning any physical skill is repetition: teaching your muscles a motion and creating a memory of how to do it. Practicing correct movements is the key to learning. Repeat for 2 minutes the same exercise. Important to walk back when you`re done from the exercise. Very important to always try to improve, since tomorrow we are introducing a new exercise with the ladder. This exercise is also a Maltese traditional game.

Cool down Activity (5 Minutes) Well done for both Activities. You can feel that you`re improving know, especially in the ladder. You`re not touching the ladder know when you`re going fast in the one leg in exercise or when going with both feet forward. Now you`re feeling comfortable when skipping the rope. Now that our main activities are done, we start our cooling down. Important to stretch and relax so you`ll be prepared for tomorrow`s lesson. Repeat each exercise for 2 times on both legs. Hold the stretch for 10 seconds each time.

Well Done, we`re done!! Rest and enjoy your day.

Tuesday 19th May 2020 Coordination lesson for Year 5-6

Time: 30 Minutes Lesson.

Equipment: Skipping rope, Ladder, 2 Balloons Hello again, hope you`re doing well. As said yesterday, today we are continuing working on improving our coordination. Today we will be repeating some of the activities we did yesterday, but also we are introducing some new coordination and balancing exercises. So let`s start our lesson with a good warm up so we will be prepared the lesson.

Warm-up Activity 30 seconds jogging on the spot 20 repetitions jumping jacks 30 seconds jogging on the spot 15 seconds high knees 15 seconds butt kicks 30 seconds jogging on the spot 1-minute running fast on the spot 30 seconds jogging on the spot 30 seconds running fast on the spot 30 seconds very slow jogging on the spot And rest….. Warm up is done, so let’s start our Main activities.

Activity 1- Skipping Rope (5 minutes) As said yesterday, repeating some exercises will help us to continue improving both in quantity and also in the perfecting the skill in itself. Our first activity is skipping the rope again. As said yesterday, skipping a rope is very important for many different reasons. From now onwards, since we are improving our skill we will be using the rope in many of our lessons. This can be used even as part of our warm up. Let`s start our 5 minutes skipping the rope. Always try to improve on your personal best number of consecutive skippings.

Activity 2: Il Passju (5 minutes) Activity 1 is done, so let`s start our second activity. As mentioned yesterday, today we are going to start and practice a new activity which is also a Maltese traditional game and this is called “Il-Passju”. This game can either be played between two players or even as one player. In video link below, we are going to see children playing this game. It is a very simple game which will help us improving our coordination and agility. https://www.youtube.com/watch?v=PmH0djxFB7c

Activity 3- Balloon Juggling (10 minutes) During this activity we will be needing balloons. In this activity we will be introducing juggling with our hands a balloon which may sound very easy, but once practicing you may see that this is not that easy. In this activity we are coordinating our visual with our brain (for thinking fast) and also the reaction of our hand/hands. In our first 6 minutes of this activity we will be juggling using only one hand (3 minutes with our right hand, 3 minutes with our left hand). Important try to not let the balloon touch the floor. If this happens, no problem just restart again. Now that we`re feeling confident that we can juggle, start using both hands, but this time once we are using both hands, introduce another balloon. So we are juggling with two balloons, using both our hands. Don`t let any of the balloons to drop on the floor.

Cool Down Activity – (5 Minutes) Well done for all the activities. You all did a brilliant job. Now that our main activities are done, we start our cooling down. Important to stretch and relax so you`ll be prepared for tomorrow`s lesson. Repeat each exercise for 2 times on both legs/hands . Hold the stretch for 10 seconds each time.

That`s it for today. Well done!! Be prepared for tomorrow`s fitness lesson.

Wednesday 20th May 2020

Coordination lesson for Year 5-6

Time: 30 Minutes Lesson.

Equipment: Skipping rope It`s midweek again, so it’s time for some fitness and core sessions again. As you might feel and also see in the number of repetitions we are doing, week by week we are always improving and struggling less with our fitness. It`s very important that we continue building our fitness and core. As our future athletes, building our core and fitness is a fundamental skill. Since we have introduced the skipping rope this week, we will include it as part of our fitness. As I always said, during this lesson if you feel tired or dizzy just stop and relax. Also it`s very important that, since the days are getting hotter important to drink a sip of water in between exercises when you re resting. Let`s start our lesson.

Warm Up Video (5 Minutes) Important to follow this warm up, this will help us to be fully prepared for our 7-minute cardio session. Especially for these type of lessons, warm up is essential. Following this warm -up will prevent us from getting injured during our cardio and core sessions. https://www.youtube.com/watch?v=R0mMyV5OtcM Warm up is done so let’s start our cardio routine.

Cardio & Fitness session (7 minutes) During this session we will be mainly working on our cardio & fitness. As I said earlier it`s very important that if you`re feeling sick, tired or dizzy just stop and rest. We will be repeating this activity for 2 times. Important to rest at least 3 minutes between the repeating the Activity. Let`s Start : 30 seconds jogging on the spot 45 seconds fast running on the spot 15 seconds rest (light jogging on the spot) 1-minute skipping rope 15 seconds rest (light jogging on the spot) 30 seconds fast jumping jacks 30 seconds fast horse galloping on the spot 30 seconds rest (light jogging on the spot) 14 repetitions burpees 40 seconds mountain climbers 30 seconds rest (light jogging on the spot)

Activity 2- Core Training Fitness and Cardio are done for today. Let`s work on our core know. Today`s core session will be different from the previous lessons. We might be using the same exercises but today we are reducing our break. This will make us work harder which will end up in a stronger muscle. We will be having 3 different sets. We will be repeating each set for 2 times.

First Set: No rest in between exercises 20 Lunges (with a twist) (10 on each leg) 15 squats followed by a jump 30 seconds Leg Raises Rest for 1 minute

Second Set: No rest in between exercises 20 push ups 20 sit ups 30 seconds bicycle kicks Rest for 1 minute

Third set: First Set: No rest in between exercises 30 seconds plank 15 seconds side plank (right side) 15 seconds side plank (lest side) 10 Bridges And rest for 1 minute.

Bicycle Kicks Bridges

Leg Raises Lunges

Push ups Sit ups

Plank Side Plank

Squats Lunges with a twist

Jump Squats Mountain Climbers

Cool Down Stretching Now that we are done from today`s training important to stretch properly. Stretch as much as you can. Important to hold each stretch for 10 seconds and change leg/hand.

Super Well done after today`s session. I know it was a bit tough, but you did it brilliantly. Proud of you all. Now it`s time to rest and relax. Enjoy your day!!