Welcome to our RHS virtual sports day 2020! You have from 9am on Monday 22nd until 3:30pm Thursday 25th to complete all of the events and submit your results. The events include 2 throwing, 2 running and 3 jumping as well as some activities at the end for a bit of fun! The best scores will be announced on Friday 26th. Any scores submitted after 3:30pm on Thursday will not count.

What’s the aim?

This is the chance for you to win some Nation points and demonstrate your athletic ability all whilst in the comfort of your own home. As you have missed out on this part of the year we thought we’d end the year on a high with a bit of competitive fun!

The Royal High School

H&WB Virtual Sports DayMonday 22nd June

RUNNING

Event 1: Long distance: fastest mile What do I need?

A timer (can use running apps such as Nike, under armour, strava, etc) Map out your route in advance so you know it’s one mile (again can

use apps/watches)

What do I do? Once you have an accurate distance mapped out and have access to a

timer do an appropriate warm up – remember to stretch! Start your timer and run a mile in the quickest possible time you can Once finished stop your timer and take note of your time Record your results on the form Do an appropriate cool down

Can you beat Mr Terris’s score?

Event 2: short distance: 100m shuttle dash

What do I need? A stopwatch and

ideally someone to time you

2 markers

What do I do? Lay out 2 cones opposite each other 20m apart. Sprinting at full speed you are going to from one cone to the other 5x to make a total

distance covered of 100m Consider how you can change direction as quick as possible. Stay low and quickly

rotate your hips – don’t do a slow, loopy circle! Stop the timer once you reach the cone on your 5th shuttle. Note down your score on the table

THROWING

https://youtu.be/oo_YR3GeE-c - 100m Shuttle Dash Explanation & Demo

Event 1: Sock put (shot put)

What do I need? Socks A long outdoor area

Measuring tape

What do I do? Roll your socks up so they’re in a ball shape Mark 2 cones 2m apart. This is your throwing area. Start at the back cone leaning your weight back on the leg on the same side as your

throwing arm. Hold the rolled up socks close to the neck and keep them there when you go to

throw Keep elbow held high Quickly side step your feet forward from the back come to the front. As you shuffle

forward and reach the front come push the socks out from your neck. Place a cone in the middle of your 2 cones already placed (1m) and start the

measuring tape there. Measure your distance in metres and note down each of your attempts.

Do this 3x. Use CM and M to measure distance (E.g. 3m 21cm = final distance)

https://www.youtube.com/watch?v=CreFp6P-uSg&t=29s - Shoe Javelin Explanation

https://youtu.be/ccYLjFMW5hY - Shoe Javelin Demo

https://www.youtube.com/watch?v=A8nCGM2TB2E – Sock Put Demo & Explanation

Event 2: Shoe javelin

What do I need? An old shoe Measuring tape Cones/markings

What do I do? Mark out an area between your cones/markers of 7 metres. This is your run up area Hold your shoe upside down with your thumb on the bottom and the rest of your fingers

curled up and around the side Start at the beginning cone standing side on with your arm straight back holding your non-

throwing arm out straight for balance Take 3 fast and long steps still facing side on and crossing your feet over. Right hand

throwers start with left foot, left hand throwers start on your right foot. Once you’ve taken your 3rd step twist your body to face forward and at the same time, whilst

keep the arm up high, move your arm forward and release the shoe. Measure from the front cone to where your shoe has landed and mark down your score Do this 3x. If you go past the cone at the front your attempt will be noted as a foul throw (put this on

score card)

JUMPING

Event 1: speed bounce

What do I need? Any item that you can make 20cm high but keep it

relatively thin (a row of stacked tins would work well) Stopwatch and someone to time you

What do I do? Set out your item for jumping over. Make sure you have enough space either side. Either time yourself or get someone to time one minute 2 foot to 2 foot jump over the item as fast as you can See how many you can get in 1 minute. Do this once.

Event 2: standing broad jump

What do I need? Marker Someone to measure Long space

What do I do? Put your marker at your starting spot From this spot jump forward as far as you can with both feet at the same time (2 to

2) Measure from the closest point of the marker to you up to the heel of your closest

foot to the marker If you fall or step back the measurements have to be taken from the closest point to

the marker so make sure you hold your balance! Do this 3x and note down your score for each

attempt.

Event 3: standing triple jump https://www.youtube.com/watch?v=7q6CpDpSwFs – Standing Triple Jump Demo & Explanation

https://www.youtube.com/watch?v=eG0c4TFb_OA – Speed Bounce Explanation & Demo

https://youtu.be/NJ497_nue3A - Standing Broad Jump Explanation and Demo.

What do I need? Markers Measuring tape and someone to measure

What do I do? Place down a starting marker with plenty of space in front of you. Firstly to work out

where your jump will measure from you’ll need to do some trial runs. Do a couple of hop to steps and mark where you land. Once you feel you have a consistent landing area, place a marker there or close to there.

Starting from the first cone on 2 feet go from here into a hop, then from here switch legs to perform a step. By this point you should hopefully be around level with the cone you set out to jump from previously. From the step you go straight into a jump. Mark where your jump landed. Same rules as the long jump – if you fall or step back that is where you get measured from!

Measure from the cone/marker you jumped from to the back of the cone/marker you placed where you landed.

Should your step go way past your jumping cone this will get marked as a foul jump so make sure you get this distance right in the beginning stages

Do this 3x and note down your score for each attempt

FUN FINAL FOUR

Event 1: Egg and spoon obstacle

What do I need? Egg (preferably boiled if possible!!) Spoon Obstacles (cones or cans, 3 stepping blocks and a hoop or something you can fit through.

What do I do? Attempt to copy the following obstacle course. Time yourself to see how quickly you can complete the course If the egg falls off the spoon (and hopefully remains in one piece) you must restart the

course but keep the timer going. Extra challenge: why not race a sibling or adult? Or design your own

obstacle course and show us the results!

Event 2: pillow case obstacle/race

What do I need? Old pillow case, black bin bag, anything along these lines Same Obstacles

What do I do? Using the same layout as previously but this time it’s a sack race. If you fall over you must

restart the race with the timer still running! Again for the extra challenge: race someone else or design your own obstacle course!

Event 3: balance shuttles

What do I need? Game/movie case or even a flat book

SLALOM (in and out)

JUMP OR STEP OVER BLOCKS

SLALOM (in and out)

START

FINISH

LIFT HOOP (OR SIMILAR ITEM) UP AND OVER

An open space Two markers 5m apart A stopwatch

What do I Do? Place one marker to start and the other 5m away Balance your item on your head Walk (or run) from one marker to the other continuously for 2 minutes. Count how many runs you achieve in this time NOTE: If you drop the item your runs go back to 0 Extra challenge: Place a bowl of water on your head and see how many times you

can go down to your knees and back up to standing without spilling the water. Feel free to film your attempts for a good laugh!

Event 4: Forward roll race (warning: you will get dizzy)

What do I need? Markers Open space Measuring tape

What do I do? Mark out your starting position with the marker and your end line. Aim for this to be

about 20m or 20 big steps away. Or do 10 and go there and back. From the initial marker start your timer. Forward roll continuously all the way to the end line and stop. See how fast you can

do this in. Extra challenge: create and share your own races and what time you did these in.

This could be anything from wheel barrow, a cartwheel race, anything! If you have someone to race against then challenge them!

Score Card

Copy and paste this score card on to your own word document. Fill in the blanks with your scores (100m dash, mile run and speed bounce only require one attempt). Please fill in your name as well as form class at the top or else neither you nor your nation will receive credit for your hard work! Put your throw and jumping scores in M and CM (e.g. 3m 21cm).

Once complete submit your scores on the word document to this form:

https://forms.office.com/Pages/ResponsePage.aspx?id=af6sSGo3tUKfacnke7-5xCP7cKelnbFLrGlqwttnVNdUMUQzVkdCMTY2VERMNU1HM09PSVAyOFUxRi4u

Name: Form Class (NEW):

EVENT Attempt 1 Attempt 2 Attempt 3

100m shuttle dash

X X

1 Mile Run X X

Speed Bounce X X

Shot “Sock” Put

Shoe Javelin

Standing Broad Jump Standing Triple jump

Thank you and well done for taking part! Results will be posted on the last day of term. Lastly, from the RHS

H&WB team thank you for a great year and we hope you have a wonderful summer!