teamjam release 10 LESSON PLAN
Games List Warm-up activities Objective: To make the first 10 minutes full of energy and progress the intensity from low to high, gradually warming the muscles and joints. HOOPS Equipment: Hoops Music: Tracks 1, 2 and 3 Set-up: The children are in anywhere format. Each child has a hoop. How to play: Show the children a number of commands. Each command is to be performed with a hoop: 1. Roll it 2. Hula it 3. Connect two 4. Skip it 5. Jump it 6. Connect five Demonstrate each command and give the children time to practise. The children then start to move in anywhere format, stopping to perform each sport on your command. The intensity of their travel gradually increases from low to high (e.g., from walking to hopping, and skipping to running). Tips for success: As itʼs a warm-up, start working the children from a low to high intensity, making their travelling and command movements progressively bigger and faster. Variations: When the coach calls SWAP the children must roll their hoop and swap with another child. Progressions: Once your participants are familiar with the game and are sufficiently warm, give more rapid instructions. ONE BEHIND Music: Tracks 1, 2 and 3 Set-up: The children are in aerobic format. How to play: The coach starts performing a series of exercises. The children perform at the same time as their coach BUT they must remain one exercise behind the coach. For example, if the coach performs 4 hamstring curls, then marches on the spot (OTS) and skips in a circle; the children must perform the hamstring curls when the coach marches OTS, and march OTS when the coach skips. Tips for success: As it is a warm-up, remember to gradually increase the intensity of their travel from low to high. Try walking, side-stepping, skipping, hop scotching, grapevines and running. Increase the fun element by adding in crazy poses and movements. Itʼs an easy and fun way to raise the pulse and mobilise the joints. THE LITTLE RABBIT Set-up: All the children find a space and crouch into a ball. The coach then reads a rhyme: In a hole beneath the ground, Lives a rabbit without a sound, Slowly he wakes, Big breath he takes, He stretches his paws, He peers outdoors, Better not stay, He jumps away. How to play: The children act out the different instructions. Tips for success: Read slowly and give the children a chance to perform. Give them ideas. Make sure your movements are larger than life. 2
Variations: Give the children further instructions. Jump, hop, skip, walk, hide, scamper, nibble some food. Super skills upper body Objective: To introduce games that will develop hand-to-eye co-ordination, working with equipment. BENCH BALL Equipment: 2 benches (or 4 steps), 1 volleyball, different coloured bibs Music: Tracks 4, 5, 6 or 7 Set-up: Divide the children into 2, 3 or 4 teams of 4 to 6 children. Give each team a set of bibs. Place a bench (or 2 steps) at each end of your studio space (court). This is the goal. One child from each team will stand on the bench, they are the goalkeeper. All the other children find a space on the court. How to play: The game starts when the coach throws the ball into the centre of the court. Any player can try to gain possession. Once the ball is in play the children must throw the ball to the other members of their team. The ball must be passed at least 6 times before a goal can be scored. If the ball is dropped or intercepted by the opposition, the passes are counted again. To score a goal the ball must be thrown at the oppositionʼs bench and must hit the bench at any point. The goalkeeper must catch the ball or knock it out of the way to prevent a goal being scored. If a goal is scored, play starts from the centre again. If the ball is saved, the goalkeeper can throw the ball to any member of their team. Tips for success: Encourage the children to remember their own scores. At the end of the match ask one of the children to write the scores down on a wall chart. Two teams play against each other at any given time. The remaining teams must support the playing teams by cheerleading. Variations: Make sure over the weeks that the goalkeepers get a chance to play in court, and give others a chance to start in the centre. BALL RELAYS Equipment: Soft volleyballs Music: Tracks 4, 5, 6 or 7 Set-up: Divide your group into 3 or 4 teams. Split each team in half. Place half of each team at one end of the studio, and place the other half at the other end. Each team has a volleyball. How to play: On the coachʼs command, the relay begins. The first player from each relay team runs while bouncing the ball to the next player at the opposite side of the studio. The next player takes control of the ball and bounces it back to the other side and the next player and so on until every player in the team has run the relay. All the children sit down to indicate they have completed the relay. The first team to sit down are the winners. Tips for success: Give the children a chance to practise first, to check their understanding of the game. Make sure you demonstrate difficult moves and give teaching points where appropriate. Variation: Try some different relays. 1. Run while throwing and catching 2. Run while volleying the ball 3. Run while performing a figure of 8 4. Throw the ball from the start line to the opposite player, and then run to the other side Level 2: Make the relays more complicated, e.g., use a smaller ball (perhaps a tennis ball), juggle tennis balls or only catch with right or left hand. THROW THE BEANBAG IN THE HOOP Equipment: Hoops, beanbags, mats and oppies Music: Tracks 4, 5, 6 or 7 Set-up: Divide the children into groups. Each group has 3 hoops and 3 beanbags. Place the 3 hoops in a line in front of each team. Place a mat and an oppy for each team at the end of the studio. How to play: On the coachʼs command the 1 st player for each team throws 1 beanbag into the 1 st hoop, the 2 nd beanbag into the 2 nd hoop and the 3 rd beanbag into the 3 rd hoop. If they achieve their goal they score points for their team: 5, 10 and 15 points respectively. If they miss, they must perform the forfeit attached to the hoop they missed. 1 st hoop = 5 press-ups 2 nd hoop = 5 sit-ups 3 rd hoop = 10 bounces on the oppy! 3
Tips for success: Give lots of praise and ask the children to place their scores on a wall chart. Variations: Use different methods of throwing the beanbag. Try left or right hand only, underarm, overarm, circle the waist and then throw. MIX IT UP Equipment: 3 different colour hoops and 3 beanbags per hoop in matching colours Music: Tracks 4, 5, 6 or 7 Set-up: Divide the group into 2 teams. Place the 3 hoops in 3 different corners of the studio. Place the beanbags in the centre of the studio in between the 2 teams. How to play: One group has to put the beanbags in the wrong colour hoop and the other group has to put in the correct colour hoop. The children can only move one beanbag at a time, one child at a time. No throwing allowed! Once all the beanbags are in a hoop, all the children are in play at the same time. Tips for success: Put a time limit of 45-60 seconds on the game. Variations: The children can only use their right hand or their left hand to place a beanbag in the hoop. Cardio madness Objective: To bring in the Fitclub madness, choosing a fun and energetic game, increasing the level of cardio work and working on agility, speed, reaction times and working as a team. THE FISH GAME Music: Tracks 7, 8 or 11 Set-up: Place the children in circle formation, sitting down and facing outwards. How to play: Label each child in the circle, 1 of 4 different fish; e.g., cod, haddock, tuna or piranha. When the coach calls out the name of a fish, those children run around the circle in a clockwise direction and return to their places. The coach can call up to 3 of the different fish names at the same time. If the coach says the tide has turned, they must turn and run in the other direction. If the coach says the sea is very rough, all the children must get up and run anywhere in the room. When the coach says the sea is very calm, the children return to their positions. Tips for success: Give them a chance to practise in order to avoid collisions. Variations: Add in some different ways of travelling around the circle; e.g., hopping, skipping or jumping. Level 2: Make it a little more competitive; e.g., the first cod to sit down scores a point. Call out the fish names more quickly, reducing their rest time. SPIDERS AND SCORPIONS Music: Tracks 7, 8 or 11 Set-up: Choose 4 children to be scorpions. They need to move around on all-fours (belly facing downwards). The other children are spiders. They need to move around on all-fours (belly facing up). How to play: The scorpions have to sting (tag) as many spiders as they can. When a spider is stung it must stop and hold either one foot or one arm in the air. This will challenge their balancing skills. Tips for success: Put a time limit of 45-60 seconds on the game. Let all the children have a turn at being a scorpion. Variation: Include a special spider that can deliver an antidote and release the stung spiders. Level 2: Fewer scorpions means they will have to work harder to sting all the spiders. Having more than one special spider means the spiders will do more running away and the scorpions will have to work harder to catch them again. WORLD CUP COMMENTARY Set-up: Place the children in approximately 4 lines. Give each row the name of a country playing in 4
the World Cup, e.g., England, America, Brazil and Italy! How to play: The coach will tell a story about the events of the World Cup that will include the names of the given countries. When the coach mentions England in his story, the 1 st child in each line will run to the back of their line, all the way round, and back to their original position. The same happens when the coach mentions Brazil : the 3 rd child in each line runs to the back, around and back to their original position. Tips for success: Make sure the children all run in an anticlockwise direction (to their right) to avoid collisions. Variations: Vary the commentary over the weeks and use different countries. Find out who supports which teams. Progressions: The coach can call countries 2 or even 3 times in a row, so the children have a greater cardiovascular challenge, call 2 or more countries at the same time to add a competitive element. OCTOPUS TAG Music: Tracks 7, 8 and 11 Set-up: One person stands in the middle of the studio space; they are the octopus. All the other children line up at one side of the studio; they are the fishes. How to play: When the coach says swim, little fishes, swim they all have to run to the other side of the studio. If a child is tagged, they have to help the octopus by becoming one of his tentacles. The tentacles have to stay in the same place and can only help by using their arms and reaching to tag. Tips for success: Give everyone a chance to be an octopus. Continue until all the children have been tagged or place a time limit on the game. Variations: If there are a lot of children, increase the amount of octopuses. Super skills lower body Objective: To introduce games that will develop foot-to-eye co-ordination, working with a variety of equipment. COCONUT SHY Equipment: Cones and soft volleyballs Music: Tracks 9 and 10 Set-up: Split the group into pairs. Line the pairs up along one side of the studio. Place 3 cones opposite each pair of players and balance a ball on top of each one (the coconut shy). How to play: The goal is for each pair to knock the all the balls off the cones within two minutes. The pairs take it in turns to knock the ball off the coconut shy. They can only kick the ball from a designated spot. Once they have taken their shot (hit or miss) they must retrieve the ball and dribble or pass to their partner. Tips for success: If a pair found it easy to knock all 3 balls off the coconut shy, next time make it harder by moving the shy further away. Make sure all pairs are challenged appropriately: some pairs may need their coconut shy moved closer. FOOTBALL TRAINING OBSTACLE COURSE Equipment: Soft volleyballs, hoops, mats and cones Music: Tracks 9 and 10 Set-up: Set up an obstacle course around the studio space. The course is made up of various ways of travelling and football drills: Side-step one length of the studio 10x keepie uppies 10x high-knee run (OTS) Dribble the ball around a slalom Jump side-to-side (use 2 hoops) Score a goal (in between 2 cones) Run- kick backs along one length of studio Press-up (shoulder to volleyball) Pass the ball to the wall 5x 5
How to play: Line the children up in pairs at the start of the obstacle course. On the coachʼs command the 1 st pair set off. The course is a continuous challenge. The children must move through all the challenges without stopping. Once the first pair has completed the 1 st 3 exercises, the next pair begins the course and so on. Tips for success: Demonstrate each drill first to clarify understanding. If you have a large space, the children can work in small groups. Level 2: Time the children on their first lap and encourage them to beat their score 2 nd time around. WORLD CUP Equipment: Soft volleyballs, bibs or face paints and cones Music: Tracks 9 and 10 Set-up: Divide the children into 3 or 4 teams. Place two cones at each end of the studio, approximately 3m apart, representing goalposts. Give each team a name of a country that played in the World Cup (e.g., England, Germany, Brazil or Slovenia). Give each team a different colour bib. Alternatively, use face paints to paint the flag of the country they are representing. How to play: Two teams play against each other first (e.g., Germany and Slovenia). The remaining teams are the cheerleaders. The first 2 teams to play toss a coin to decide which team kicks off (say, Germany). On your command, the first match begins. Germany needs to pass the ball to each other, using their feet only, as in football. Their goal is to reach the other side of the studio and score a goal. The players can run and dribble the ball and pass the ball to other players. Slovenia must intercept the ball and reverse the direction of play, in order to score a goal in the opposite goal. The team that scores the most goals is the winner. Place a time limit of 2 minutes on each match. When the match is finished, they become the cheerleaders and the cheerleaders become the players. The winning team plays the winners from the last match in the World Cup finals. Tips for success: Do a practice drill first, using all the children to check their understanding. Ask the teams that are not in play to cheerlead or perform a challenge on the outskirts of the studio. If you have a large space to work with, have more than one match in play at the same time. KICK IT HEADER IT CATCH IT Equipment: Volleyballs Music: Tracks 9 and 10 Set-up: Ask the children to stand in circle formation. How to play: The coach throws the ball to each child in the circle. Before the coach throws the ball they call out a command: either kick it, header it or catch it. The child has to return the ball to the coach in the correct way. Tips for success: Give them a chance to practise to make sure they understand their instructions. Variation: Add in some different commands: e.g., kick right, kick left or dribble it. Level 2: Once they have mastered their commands, ask the children to jog around the room in anywhere format. The children must keep their eyes on the ball and listen for the coachʼs command, otherwise they will miss the ball. Super skills circuit Objective: To bring all the equipment and skills they have worked with in the lesson into a fun-based circuit. ATHLETIC CIRCUIT Equipment: Mats, cones, steps (hurdles) Music: Tracks 12, 13 and 14 Set-up: Divide the children into six groups. Place circuit cards around the outside of the studio. The circuit cards will read: 1. Long jump 2. Hurdles 3. Track event (short sprints) 4. High jump 5. Javelin 6. Long-distance run (run laps of the studio or sports hall) 6
How to play: Take the children around the circuit stations and demonstrate the above challenges. Give them a chance to practise. Place each group at a circuit station. On your command, the groups perform their station challenge. They then move on to the next station and perform the next challenge. There is a time limit of 45 seconds on each station. Tips for success: Set the scene and help them to imagine they are competing in an athletic event. Variations: You have the option to think of some completely different circuit stations based on athletics. Be creative! GYM TAG Equipment: Mats Music: Tracks 12, 13 and 14 Set-up: Choose 3 or 4 children to be gym instructors. All the children are in anywhere format. How to play: On the coachʼs command all the children have to run away from the gym instructors and avoid being tagged. If they are tagged they must go to the side of the studio and perform an exercise e.g., press-ups, sit-ups, squats, shoulder press (with very light or no resistance). The 1 st time they are caught they do 1 of a given exercise, the 2 nd time they do 2 and so on. Once they have performed their exercise they can return to the game. Put a time limit on each game of 45-60 seconds. Change the exercise with every new game. Tips for success: Give the children a chance to practise any difficult exercises before starting the game. Make sure you give all the children a chance to be a gym instructor. Level 2: Increase the number of gym instructors to ensure that most, if not all, the children are caught and have to perform an exercise. SCHOOL SPORTS DAY Equipment: Cones, hoops, tennis balls, spoons, steps, beanbags, sacks (bin liners) Music: Tracks 12, 13 and 14 Set-up: Set the stations up around the studio space. The station cards will read: 1. Egg and spoon race (balance a tennis ball or an egg on a spoon) 2. Sack race 3. 100m sprint 4. Step-ups in 1 minute 5. Jump side-to-side (place 2 hoops side-by-side and jump into each one) 6. Throw the beanbags in the hoops (use 3 hoops and 3 beanbags) How to play: Take the children around the circuit stations. Divide the children into six groups and ask each group to stand at a different circuit station to start. On the coachʼs command, all the children perform their task for the given amount of time. When the time is up, shout change! The children must then move on to their next challenge. Tips for success: Demonstrate and give the children a chance to practise all the stations before starting the game. Emphasise how much you value hard work, improvement and quality of movement. Give praise to groups and individuals here you have the time. Hand out 1 st, 2 nd and 3 rd place stickers, recreating a school sports day atmosphere. Variations: Over the weeks, you can vary the circuit stations (your choice) or add some more in. Level 2: Increase the length of time spent on each station. The time can vary from 30-60 seconds. AROUND THE WORLD IN 10 MINUTES Equipment: Newspaper, oppies, hoops Music: Tracks 12, 13 and 14 Set-up: All the children are in aerobic format, each holding a sheet of newspaper. How to play: On the coachʼs command, all the children get in their aeroplanes. They use their sheet of newspaper to mimic the wings of a plane and run around in anywhere format. When the coach calls the name of a country they land their plane. On landing they perform a press-up. In each country they visit they have the chance to sample some of the local activities. For example: In Scotland, they dance the Highland fling In Canada, they ski down a mountain In Hawaii, they hula, hula In Japan, they wrestle a sumo In Nepal, they climb Mount Everest 7
In Australia, they wrestle a crocodile (oppy) Tips for success: Emphasise how much you value hard work, improvement and quality of movement. Make sure you demonstrate all exercises when they land their planes. Variation: Feel free to change the countries and commands for variation and complexity. Cardio cool-down/stretches Objective: To finish on a Fitclub high, choosing a stimulating game where you can progressively decrease the intensity to follow on with static stretches and unwind the children. Calm kids = smiling parents! WINK MURDER Set-up: All the children sit down in a big circle. The coach picks one child to be the detective. The detective is sent away so they cannot hear the rest of the group. How to play: Once the detective is out of earshot, the coach picks one child to be the murderer. The detective then comes back to stand in the middle of the circle. The murderer must wink or blink at someone in the circle who then screams and pretends to die by lying down. The detective has three guesses to determine who the murderer is. Tips for success: Encourage the children to hide their winks from the detective. Ask the children to perform a stretch before choosing a new detective and murderer. BUMPS Set-up: Ask all the children to sit on the floor at the far end of the studio facing the coach. How to play: The coach will give the children some instructions. If you had cereal for breakfast, take two bumps forward. If you have homework tonight take a bump backwards. If you have brown eyes take one bump forward. The children shuffle on the floor to act as bumps. The game is played until someone reaches the coach. Tips for success: Try to make it fun. If a child seems to be moving forward quickly, give them commands that take them back a few bumps. MAKE A MUSHROOM Equipment: Parachute Music: Tracks 15 and 16 Set-up: The group stands evenly around the parachute. The children hold the parachute with their thumbs underneath and their fingers on top. How to play: The children squat down and hold the parachute on the ground. When the coach says mushroom all the children stand and raise their arms at the same time so the parachute makes a mushroom shape. When the parachute reaches its highest point the command release is given and the children drop their arms at the same time. Tips for success: Bring the intensity down gradually. Ask the children to walk around in a clockwise direction, pulling the parachute outwards, to maintain the shape, as they walk, then call mushroom. The children must stop walking to form their mushroom. Ask them to walk in an anticlockwise direction before calling mushroom again. Interlink your stretches into the game. On the final mushroom command, ask the children to make a tent. As the parachute goes up, the children take two steps in and lower the parachute behind their backs. They sit down on the edge of the chute, forming a tent. This is a nice way to regroup and bring your session to a close. 8
Theme: PE Favourites week number: 1 Music: teamenergy 10 Cardio wind-up HOOPS Equipment: Hoops Music: Tracks 1, 2 and 3 Set-up: The children are in anywhere format. Each child has a hoop. How to play: Show the children a number of commands. Each command is to be performed with a hoop: 1. Roll it 2. Hula it 3. Connect two 4. Skip it 5. Jump it 6. Connect five Demonstrate each command and give the children time to practise. The children then start to move in anywhere format, stopping to perform each sport on your command. The intensity of their travel gradually increases from low to high (e.g., from walking to hopping, and skipping to running). Tips for success: As itʼs a warm-up, start working the children from a low to high intensity, making their travelling and command movements progressively bigger and faster. Variations: When the coach calls SWAP the children must roll their hoop and swap with another child. Progressions: Once your participants are familiar with the game and are sufficiently warm, give more rapid instructions. Super skills upper body BENCH BALL Equipment: 2 benches (or 4 steps), 1 volleyball, different coloured bibs. Music: Tracks 4, 5, 6 or 7 Set-up: Divide the children into 2, 3 or 4 teams of 4 to 6 children. Give each team a set of bibs. Place a bench (or 2 steps) at each end of your studio space (court). This is the goal. One child from each team will stand on the bench, they are the goalkeeper. All the other children find a space on the court. How to play: The game starts when the coach throws the ball into the centre of the court. Any player can try to gain possession. Once the ball is in play the children must throw the ball to the other members of their team. The ball must be passed at least 6 times before a goal can be scored. If the ball is dropped or intercepted by the opposition, the passes are counted again. To score a goal the ball must be thrown at the oppositionʼs bench and must hit the bench at any point. The goalkeeper must catch the ball or knock it out of the way to prevent a goal being scored. If a goal is scored, play starts from the centre again. If the ball is saved, the goalkeeper can throw the ball to any member of their team. Tips for success: Encourage the children to remember their own scores. At the end of the match ask one of the children to write the scores down on a wall chart. Two teams play against each other at any given time. The remaining teams must support the playing teams by cheerleading. Variations: Make sure over the weeks that the goalkeepers get a chance to play in court, and give others a chance to start in the centre. Cardio madness THE FISH GAME Music: Tracks 7, 8 or 11 Set-up: Place the children in circle formation, sitting down and facing outwards. How to play: Label each child in the circle, 1 of 4 different fish; e.g., cod, haddock, tuna or piranha. When the coach calls out the name of a fish, those children run around the circle in a clockwise direction and return to their places. The coach can call up to 3 of the different fish names at the same time. If the coach says the tide has turned, they must turn and run in the other direction. If the coach says the sea is very rough, all the children must get up and run anywhere in the room. When the coach says the sea is very calm, the children return to their positions. 9
Tips for success: Give them a chance to practise in order to avoid collisions. Variations: Add in some different ways of travelling around the circle; e.g., hopping, skipping or jumping. Level 2: Make it a little more competitive; e.g., the first cod to sit down scores a point. Call out the fish names more quickly, reducing their rest time. COCONUT SHY Equipment: Cones and soft volleyballs Music: Tracks 9 and 10 Set-up: Split the group into pairs. Line the pairs up along one side of the studio. Place 3 cones opposite each pair of players and balance a ball on top of each one (the coconut shy). How to play: The goal is for each pair to knock the all the balls off the cones within two minutes. The pairs take it in turns to knock the ball off the coconut shy. They can only kick the ball from a designated spot. Once they have taken their shot (hit or miss) they must retrieve the ball and dribble or pass to their partner. Tips for success: If a pair found it easy to knock all 3 balls off the coconut shy, next time make it harder by moving the shy further away. Make sure all pairs are challenged appropriately: some pairs may need their coconut shy moved closer. Super skills circuits ATHLETIC CIRCUIT Equipment: Mats, cones, steps (hurdles) Music: Tracks 12, 13 and 14 Set-up: Divide the children into six groups. Place circuit cards around the outside of the studio. The circuit cards will read: 1. Long jump 2. Hurdles 3. Track event (short sprints) 4. High jump 5. Javelin 6. Long-distance run (run laps of the studio or sports hall) How to play: Take the children around the circuit stations and demonstrate the above challenges. Give them a chance to practise. Place each group at a circuit station. On your command, the groups perform their station challenge. They then move on to the next station and perform the next challenge. There is a time limit of 45 seconds on each station. Tips for success: Set the scene and help them to imagine they are competing in an athletic event. Variations: You have the option to think of some completely different circuit stations based on athletics. Be creative! Cardio wind-down/stretches WINK MURDER Set-up: All the children sit down in a big circle. The coach picks one child to be the detective. The detective is sent away so they cannot hear the rest of the group. How to play: Once the detective is out of earshot, the coach picks one child to be the murderer. The detective then comes back to stand in the middle of the circle. The murderer must wink or blink at someone in the circle who then screams and pretends to die by lying down. The detective has three guesses to determine who the murderer is. Tips for success: Encourage the children to hide their winks from the detective. Ask the children to perform a stretch before choosing a new detective and murderer. equipment coach's notes 10
theme: PE Favourites week number: 2 music: teamenergy 10 Cardio wind-up ONE BEHIND Music: Tracks 1, 2 and 3 Set-up: The children are in aerobic format. How to play: The coach starts performing a series of exercises. The children perform at the same time as their coach BUT they must remain one exercise behind the coach. For example, if the coach performs 4 hamstring curls, then marches on the spot (OTS) and skips in a circle; the children must perform the hamstring curls when the coach marches OTS, and march OTS when the coach skips. Tips for success: As it is a warm-up, remember to gradually increase the intensity of their travel from low to high. Try walking, side-stepping, skipping, hop scotching, grapevines and running. Increase the fun element by adding in crazy poses and movements. Itʼs an easy and fun way to raise the pulse and mobilise the joints. Super skills upper body BALL RELAYS Equipment: Soft volleyballs Music: Tracks 4, 5, 6 or 7 Set-up: Divide your group into 3 or 4 teams. Split each team in half. Place half of each team at one end of the studio, and place the other half at the other end. Each team has a volleyball. How to play: On the coachʼs command, the relay begins. The first player from each relay team runs while bouncing the ball to the next player at the opposite side of the studio. The next player takes control of the ball and bounces it back to the other side and the next player and so on until every player in the team has run the relay. All the children sit down to indicate they have completed the relay. The first team to sit down are the winners. Tips for success: Give the children a chance to practise first, to check their understanding of the game. Make sure you demonstrate difficult moves and give teaching points where appropriate. Variation: Try some different relays: 1. Run while throwing and catching 2. Run while volleying the ball 3. Run while performing a figure of 8 4. Throw the ball from the start line to the opposite player, and then run to the other side Level 2: Make the relays more complicated, e.g., use a smaller ball (perhaps a tennis ball), juggle tennis balls or only catch with right or left hand. Cardio madness SPIDERS AND SCORPIONS Music: Tracks 7, 8 or 11 Set-up: Choose 4 children to be scorpions. They need to move around on all-fours (belly facing downwards). The other children are spiders. They need to move around on all-fours (belly facing up). How to play: The scorpions have to sting (tag) as many spiders as they can. When a spider is stung it must stop and hold either one foot or one arm in the air. This will challenge their balancing skills. Tips for success: Put a time limit of 45-60 seconds on the game. Let all the children have a turn at being a scorpion. Variation: Include a special spider that can deliver an antidote and release the stung spiders. Level 2: Fewer scorpions means they will have to work harder to sting all the spiders. Having more than one special spider means the spiders will do more running away and the scorpions will have to work harder to catch them again. 11
Super skills lower body FOOTBALL TRAINING OBSTACLE COURSE Equipment: Soft volleyballs, hoops, mats and cones Music: Tracks 9 and 10 Set-up: Set up an obstacle course around the studio space. The course is made up of various ways of travelling and football drills: Side-step one length of the studio 10x keepie uppies 10x high-knee run (OTS) Dribble the ball around a slalom Jump side-to-side (use 2 hoops) Score a goal (in between 2 cones) Run- kick backs along one length of studio Press-up (shoulder to volleyball) Pass the ball to the wall 5x How to play: Line the children up in pairs at the start of the obstacle course. On the coachʼs command the 1 st pair set off. The course is a continuous challenge. The children must move through all the challenges without stopping. Once the first pair has completed the 1 st 3 exercises, the next pair begins the course and so on. Tips for success: Demonstrate each drill first to clarify understanding. If you have a large space, the children can work in small groups. Level 2: Time the children on their first lap and encourage them to beat their score 2 nd time around. Super skills circuits GYM TAG Equipment: Mats Music: Tracks 12, 13 and 14 Set-up: Choose 3 or 4 children to be gym instructors. All the children are in anywhere format. How to play: On the coachʼs command all the children have to run away from the gym instructors and avoid being tagged. If they are tagged they must go to the side of the studio and perform an exercise e.g., press-ups, sit-ups, squats, shoulder press (with very light or no resistance). The 1 st time they are caught they do 1 of a given exercise, the 2 nd time they do 2 and so on. Once they have performed their exercise they can return to the game. Put a time limit on each game of 45-60 seconds. Change the exercise with every new game. Tips for success: Give the children a chance to practise any difficult exercises before starting the game. Make sure you give all the children a chance to be a gym instructor. Level 2: Increase the number of gym instructors to ensure that most, if not all, the children are caught and have to perform an exercise. Cardio wind-down/stretches BUMPS Set-up: Ask all the children to sit on the floor at the far end of the studio facing the coach. How to play: The coach will give the children some instructions. If you had cereal for breakfast, take two bumps forward. If you have homework tonight take a bump backwards. If you have brown eyes take one bump forward. The children shuffle on the floor to act as bumps. The game is played until someone reaches the coach. Tips for success: Try to make it fun. If a child seems to be moving forward quickly, give them commands that take them back a few bumps. equipment coach's notes 12
theme: PE Favourites week number: 3 music: teamenergy 10 Cardio wind-up THE LITTLE RABBIT Set-up: All the children find a space and crouch into a ball. The coach then reads a rhyme: In a hole beneath the ground, Lives a rabbit without a sound, Slowly he wakes, Big breath he takes, He stretches his paws, He peers outdoors, Better not stay, He jumps away. How to play: The children act out the different instructions. Tips for success: Read slowly and give the children a chance to perform. Give them ideas. Make sure your movements are larger than life. Variations: Give the children further instructions. Jump, hop, skip, walk, hide, scamper, nibble some food. Super skills upper body THROW THE BEANBAG IN THE HOOP Equipment: Hoops, beanbags, mats and oppies Music: Tracks 4, 5, 6 or 7 Set-up: Divide the children into groups. Each group has 3 hoops and 3 beanbags. Place the 3 hoops in a line in front of each team. Place a mat and an oppy for each team at the end of the studio. How to play: On the coachʼs command the 1 st player for each team throws 1 beanbag into the 1 st hoop, the 2 nd beanbag into the 2 nd hoop and the 3 rd beanbag into the 3 rd hoop. If they achieve their goal they score points for their team: 5, 10 and 15 points respectively. If they miss, they must perform the forfeit attached to the hoop they missed. 1 st hoop = 5 press-ups 2 nd hoop = 5 sit-ups 3 rd hoop = 10 bounces on the oppy! Tips for success: Give lots of praise and ask the children to place their scores on a wall chart. Variations: Use different methods of throwing the beanbag. Try left or right hand only, underarm, overarm, circle the waist and then throw. Cardio madness WORLD CUP COMMENTARY Set-up: Place the children in approximately 4 lines. Give each row the name of a country playing in the World Cup, e.g., England, America, Brazil and Italy! How to play: The coach will tell a story about the events of the World Cup that will include the names of the given countries. When the coach mentions England in his story, the 1 st child in each line will run to the back of their line, all the way round, and back to their original position. The same happens when the coach mentions Brazil : the 3 rd child in each line runs to the back, around and back to their original position. Tips for success: Make sure the children all run in an anticlockwise direction (to their right) to avoid collisions. Variations: Vary the commentary over the weeks and use different countries. Find out who supports which teams. Progressions: The coach can call countries 2 or even 3 times in a row, so the children have a greater cardiovascular challenge, call 2 or more countries at the same time to add a competitive element. 13
Super skills lower body WORLD CUP Equipment: Soft volleyballs, bibs or face paints and cones Music: Tracks 9 and 10 Set-up: Divide the children into 3 or 4 teams. Place two cones at each end of the studio, approximately 3m apart, representing goalposts. Give each team a name of a country that played in the World Cup (e.g., England, Germany, Brazil or Slovenia). Give each team a different colour bib. Alternatively, use face paints to paint the flag of the country they are representing. How to play: Two teams play against each other first (e.g., Germany and Slovenia). The remaining teams are the cheerleaders. The first 2 teams to play toss a coin to decide which team kicks off (say, Germany). On your command, the first match begins. Germany needs to pass the ball to each other, using their feet only, as in football. Their goal is to reach the other side of the studio and score a goal. The players can run and dribble the ball and pass the ball to other players. Slovenia must intercept the ball and reverse the direction of play, in order to score a goal in the opposite goal. The team that scores the most goals is the winner. Place a time limit of 2 minutes on each match. When the match is finished, they become the cheerleaders and the cheerleaders become the players. The winning team plays the winners from the last match in the World Cup finals. Tips for success: Do a practice drill first, using all the children to check their understanding. Ask the teams that are not in play to cheerlead or perform a challenge on the outskirts of the studio. If you have a large space to work with, have more than one match in play at the same time. Super skills circuits SCHOOL SPORTS DAY Equipment: Cones, hoops, tennis balls, spoons, steps, beanbags, sacks (bin liners) Music: Tracks 12, 13 and 14 Set-up: Set the stations up around the studio space. The station cards will read: 1. Egg and spoon race (balance a tennis ball or an egg on a spoon) 2. Sack race 3. 100m sprint 4. Step-ups in 1 minute 5. Jump side-to-side (place 2 hoops side-by-side and jump into each one) 6. Throw the beanbags in the hoops (use 3 hoops and 3 beanbags) How to play: Take the children around the circuit stations. Divide the children into six groups and ask each group to stand at a different circuit station to start. On the coachʼs command, all the children perform their task for the given amount of time. When the time is up, shout change! The children must then move on to their next challenge. Tips for success: Demonstrate and give the children a chance to practise all the stations before starting the game. Emphasise how much you value hard work, improvement and quality of movement. Give praise to groups and individuals here you have the time. Hand out 1 st, 2 nd and 3 rd place stickers, recreating a school sports day atmosphere. Variations: Over the weeks, you can vary the circuit stations (your choice) or add some more in. Level 2: Increase the length of time spent on each station. The time can vary from 30-60 seconds. Cardio wind-down/stretches MAKE A MUSHROOM Equipment: Parachute Music: Tracks 15 and 16 Set-up: The group stands evenly around the parachute. The children hold the parachute with their thumbs underneath and their fingers on top. How to play: The children squat down and hold the parachute on the ground. When the coach says mushroom all the children stand and raise their arms at the same time so the parachute makes a mushroom shape. When the parachute reaches its highest point the command release is given and the children drop their arms at the same time. Tips for success: Bring the intensity down gradually. Ask the children to walk around in a clockwise direction, pulling the parachute outwards, to maintain the shape, as they walk, then call mushroom. The children must stop walking to form their mushroom. Ask them to walk in an anticlockwise 14
direction before calling mushroom again. Interlink your stretches into the game. On the final mushroom command, ask the children to make a tent. As the parachute goes up, the children take two steps in and lower the parachute behind their backs. They sit down on the edge of the chute, forming a tent. This is a nice way to regroup and bring your session to a close. equipment coach's notes theme: PE Favourites week number: 4 music: teamenergy 10 Cardio wind-up HOOPS Equipment: Hoops Music: Tracks 1, 2 and 3 Set-up: The children are in anywhere format. Each child has a hoop. How to play: Show the children a number of commands. Each command is to be performed with a hoop: 1. Roll it 2. Hula it 3. Connect two 4. Skip it 5. Jump it 6. Connect five Demonstrate each command and give the children time to practise. The children then start to move in anywhere format, stopping to perform each sport on your command. The intensity of their travel gradually increases from low to high (e.g., from walking to hopping, and skipping to running). Tips for success: As itʼs a warm-up, start working the children from a low to high intensity, making their travelling and command movements progressively bigger and faster. Variations: When the coach calls SWAP the children must roll their hoop and swap with another child. Progressions: Once your participants are familiar with the game and are sufficiently warm, give more rapid instructions. Super skills upper body MIX IT UP Equipment: 3 different colour hoops and 3 beanbags per hoop in matching colours Music: Tracks 4, 5, 6 or 7 Set-up: Divide the group into 2 teams. Place the 3 hoops in 3 different corners of the studio. Place the beanbags in the centre of the studio in between the 2 teams. How to play: One group has to put the beanbags in the wrong colour hoop and the other group has to put in the correct colour hoop. The children can only move one beanbag at a time, one child at a time. No throwing allowed! Once all the beanbags are in a hoop, all the children are in play at the same time. Tips for success: Put a time limit of 45-60 seconds on the game. Variations: The children can only use their right hand or their left hand to place a beanbag in the hoop. Cardio madness OCTOPUS TAG Music: Tracks 7, 8 and 11 Set-up: One person stands in the middle of the studio space; they are the octopus. All the other children line up at one side of the studio; they are the fishes. How to play: When the coach says swim, little fishes, swim they all have to run to the other side of 15
the studio. If a child is tagged, they have to help the octopus by becoming one of his tentacles. The tentacles have to stay in the same place and can only help by using their arms and reaching to tag. Tips for success: Give everyone a chance to be an octopus. Continue until all the children have been tagged or place a time limit on the game. Variations: If there are a lot of children, increase the amount of octopuses. Super skills lower body KICK IT HEADER IT CATCH IT Equipment: Volleyballs Music: Tracks 9 and 10 Set-up: Ask the children to stand in circle formation. How to play: The coach throws the ball to each child in the circle. Before the coach throws the ball they call out a command: either kick it, header it or catch it. The child has to return the ball to the coach in the correct way. Tips for success: Give them a chance to practise to make sure they understand their instructions. Variation: Add in some different commands: e.g., kick right, kick left or dribble it. Level 2: Once they have mastered their commands, ask the children to jog around the room in anywhere format. The children must keep their eyes on the ball and listen for the coachʼs command, otherwise they will miss the ball. Super skills circuits AROUND THE WORLD IN 10 MINUTES Equipment: Newspaper, oppies, hoops Music: Tracks 12, 13 and 14 Set-up: All the children are in aerobic format, each holding a sheet of newspaper. How to play: On the coachʼs command, all the children get in their aeroplanes. They use their sheet of newspaper to mimic the wings of a plane and run around in anywhere format. When the coach calls the name of a country they land their plane. On landing they perform a press-up. In each country they visit they have the chance to sample some of the local activities. For example: In Scotland, they dance the Highland fling In Canada, they ski down a mountain In Hawaii, they hula, hula In Japan, they wrestle a sumo In Nepal, they climb Mount Everest In Australia, they wrestle a crocodile (oppy) Tips for success: Emphasise how much you value hard work, improvement and quality of movement. Make sure you demonstrate all exercises when they land their planes. Variation: Feel free to change the countries and commands for variation and complexity. Cardio wind-down/stretches WINK MURDER Set-up: All the children sit down in a big circle. The coach picks one child to be the detective. The detective is sent away so they cannot hear the rest of the group. How to play: Once the detective is out of earshot, the coach picks one child to be the murderer. The detective then comes back to stand in the middle of the circle. The murderer must wink or blink at someone in the circle who then screams and pretends to die by lying down. The detective has three guesses to determine who the murderer is. Tips for success: Encourage the children to hide their winks from the detective. Ask the children to perform a stretch before choosing a new detective and murderer. equipment coach's notes 16
theme: PE Favourites week number: 5 music: teamenergy 10 Cardio wind-up ONE BEHIND Music: Tracks 1, 2 and 3 Set-up: The children are in aerobic format. How to play: The coach starts performing a series of exercises. The children perform at the same time as their coach BUT they must remain one exercise behind the coach. For example, if the coach performs 4 hamstring curls, then marches on the spot (OTS) and skips in a circle; the children must perform the hamstring curls when the coach marches OTS, and march OTS when the coach skips. Tips for success: As it is a warm-up, remember to gradually increase the intensity of their travel from low to high. Try walking, side-stepping, skipping, hop scotching, grapevines and running. Increase the fun element by adding in crazy poses and movements. Itʼs an easy and fun way to raise the pulse and mobilise the joints. Super skills upper body BENCH BALL Equipment: 2 benches (or 4 steps), 1 volleyball, different coloured bibs Music: Tracks 4, 5, 6 or 7 Set-up: Divide the children into 2, 3 or 4 teams of 4 to 6 children. Give each team a set of bibs. Place a bench (or 2 steps) at each end of your studio space (court). This is the goal. One child from each team will stand on the bench, they are the goalkeeper. All the other children find a space on the court. How to play: The game starts when the coach throws the ball into the centre of the court. Any player can try to gain possession. Once the ball is in play the children must throw the ball to the other members of their team. The ball must be passed at least 6 times before a goal can be scored. If the ball is dropped or intercepted by the opposition, the passes are counted again. To score a goal the ball must be thrown at the oppositionʼs bench and must hit the bench at any point. The goalkeeper must catch the ball or knock it out of the way to prevent a goal being scored. If a goal is scored, play starts from the centre again. If the ball is saved, the goalkeeper can throw the ball to any member of their team. Tips for success: Encourage the children to remember their own scores. At the end of the match ask one of the children to write the scores down on a wall chart. Two teams play against each other at any given time. The remaining teams must support the playing teams by cheerleading. Variations: Make sure over the weeks that the goalkeepers get a chance to play in court, and give others a chance to start in the centre. Cardio madness THE FISH GAME Music: Tracks 7, 8 or 11 Set-up: Place the children in circle formation, sitting down and facing outwards. How to play: Label each child in the circle, 1 of 4 different fish; e.g., cod, haddock, tuna or piranha. When the coach calls out the name of a fish, those children run around the circle in a clockwise direction and return to their places. The coach can call up to 3 of the different fish names at the same time. If the coach says the tide has turned, they must turn and run in the other direction. If the coach says the sea is very rough, all the children must get up and run anywhere in the room. When the coach says the sea is very calm, the children return to their positions. Tips for success: Give them a chance to practise in order to avoid collisions Variations: Add in some different ways of travelling around the circle; e.g., hopping, skipping or jumping. Level 2: Make it a little more competitive; e.g., the first cod to sit down scores a point. Call out the fish names more quickly, reducing their rest time. 17
Super skills lower body COCONUT SHY Equipment: Cones and soft volleyballs Music: Tracks 9 and 10 Set-up: Split the group into pairs. Line the pairs up along one side of the studio. Place 3 cones opposite each pair of players and balance a ball on top of each one (the coconut shy). How to play: The goal is for each pair to knock the all the balls off the cones within two minutes. The pairs take it in turns to knock the ball off the coconut shy. They can only kick the ball from a designated spot. Once they have taken their shot (hit or miss) they must retrieve the ball and dribble or pass to their partner. Tips for success: If a pair found it easy to knock all 3 balls off the coconut shy, next time make it harder by moving the shy further away. Make sure all pairs are challenged appropriately: some pairs may need their coconut shy moved closer. Super skills circuits ATHLETIC CIRCUIT Equipment: Mats, cones, steps (hurdles) Music: Tracks 12, 13 and 14 Set-up: Divide the children into six groups. Place circuit cards around the outside of the studio. The circuit cards will read: 1. Long jump 2. Hurdles 3. Track event (short sprints) 4. High jump 5. Javelin 6. Long-distance run (run laps of the studio or sports hall) How to play: Take the children around the circuit stations and demonstrate the above challenges. Give them a chance to practise. Place each group at a circuit station. On your command, the groups perform their station challenge. They then move on to the next station and perform the next challenge. There is a time limit of 45 seconds on each station. Tips for success: Set the scene and help them to imagine they are competing in an athletic event. Variations: You have the option to think of some completely different circuit stations based on athletics. Be creative! Cardio wind-down/stretches BUMPS Set-up: Ask all the children to sit on the floor at the far end of the studio facing the coach. How to play: The coach will give the children some instructions. If you had cereal for breakfast, take two bumps forward. If you have homework tonight take a bump backwards. If you have brown eyes take one bump forward. The children shuffle on the floor to act as bumps. The game is played until someone reaches the coach. Tips for success: Try to make it fun. If a child seems to be moving forward quickly, give them commands that take them back a few bumps. equipment coach's notes 18
theme: PE Favourites week number: 6 music: teamenergy 10 Cardio wind-up THE LITTLE RABBIT Set-up: All the children find a space and crouch into a ball. The coach then reads a rhyme: In a hole beneath the ground, Lives a rabbit without a sound, Slowly he wakes, Big breath he takes, He stretches his paws, He peers outdoors, Better not stay, He jumps away. How to play: The children act out the different instructions. Tips for success: Read slowly and give the children a chance to perform. Give them ideas. Make sure your movements are larger than life. Variations: Give the children further instructions. Jump, hop, skip, walk, hide, scamper, nibble some food. Super skills upper body BALL RELAYS Equipment: Soft volleyballs Music: Tracks 4, 5, 6 or 7 Set-up: Divide your group into 3 or 4 teams. Split each team in half. Place half of each team at one end of the studio, and place the other half at the other end. Each team has a volleyball. How to play: On the coachʼs command, the relay begins. The first player from each relay team runs while bouncing the ball to the next player at the opposite side of the studio. The next player takes control of the ball and bounces it back to the other side and the next player and so on until every player in the team has run the relay. All the children sit down to indicate they have completed the relay. The first team to sit down are the winners. Tips for success: Give the children a chance to practise first, to check their understanding of the game. Make sure you demonstrate difficult moves and give teaching points where appropriate. Variation: Try some different relays: 1. Run while throwing and catching 2. Run while volleying the ball 3. Run while performing a figure of 8 4. Throw the ball from the start line to the opposite player, and then run to the other side Level 2: Make the relays more complicated, e.g., use a smaller ball (perhaps a tennis ball), juggle tennis balls or only catch with right or left hand. Cardio madness SPIDERS AND SCORPIONS Music: Tracks 7, 8 or 11 Set-up: Choose 4 children to be scorpions. They need to move around on all-fours (belly facing downwards). The other children are spiders. They need to move around on all-fours (belly facing up). How to play: The scorpions have to sting (tag) as many spiders as they can. When a spider is stung it must stop and hold either one foot or one arm in the air. This will challenge their balancing skills. Tips for success: Put a time limit of 45-60 seconds on the game. Let all the children have a turn at being a scorpion. Variation: Include a special spider that can deliver an antidote and release the stung spiders. Level 2: Fewer scorpions means they will have to work harder to sting all the spiders. Having more than one special spider means the spiders will do more running away and the scorpions will have to work harder to catch them again. 19
Super skills lower body FOOTBALL TRAINING OBSTACLE COURSE Equipment: Soft volleyballs, hoops, mats and cones Music: Tracks 9 and 10 Set-up: Set up an obstacle course around the studio space. The course is made up of various ways of travelling and football drills: Side-step one length of the studio 10x keepie uppies 10x high-knee run (OTS) Dribble the ball around a slalom Jump side-to-side (use 2 hoops) Score a goal (in between 2 cones) Run- kick backs along one length of studio Press-up (shoulder to volleyball) Pass the ball to the wall 5x How to play: Line the children up in pairs at the start of the obstacle course. On the coachʼs command the 1 st pair set off. The course is a continuous challenge. The children must move through all the challenges without stopping. Once the first pair has completed the 1 st 3 exercises, the next pair begins the course and so on. Tips for success: Demonstrate each drill first to clarify understanding. If you have a large space, the children can work in small groups. Level 2: Time the children on their first lap and encourage them to beat their score 2 nd time around. GYM TAG Equipment: Mats Music: Tracks 12, 13 and 14 Set-up: Choose 3 or 4 children to be gym instructors. All the children are in anywhere format. How to play: On the coachʼs command all the children have to run away from the gym instructors and avoid being tagged. If they are tagged they must go to the side of the studio and perform an exercise e.g., press-ups, sit-ups, squats, shoulder press (with very light or no resistance). The 1 st time they are caught they do 1 of a given exercise, the 2 nd time they do 2 and so on. Once they have performed their exercise they can return to the game. Put a time limit on each game of 45-60 seconds. Change the exercise with every new game. Tips for success: Give the children a chance to practise any difficult exercises before starting the game. Make sure you give all the children a chance to be a gym instructor. Level 2: Increase the number of gym instructors to ensure that most, if not all, the children are caught and have to perform an exercise. Cardio wind-down/stretches MAKE A MUSHROOM Equipment: Parachute Music: Tracks 15 and 16 Set-up: The group stands evenly around the parachute. The children hold the parachute with their thumbs underneath and their fingers on top. How to play: The children squat down and hold the parachute on the ground. When the coach says mushroom all the children stand and raise their arms at the same time so the parachute makes a mushroom shape. When the parachute reaches its highest point the command release is given and the children drop their arms at the same time. Tips for success: Bring the intensity down gradually. Ask the children to walk around in a clockwise direction, pulling the parachute outwards, to maintain the shape, as they walk, then call mushroom. The children must stop walking to form their mushroom. Ask them to walk in an anticlockwise direction before calling mushroom again. Interlink your stretches into the game. On the final mushroom command, ask the children to make a tent. As the parachute goes up, the children take two steps in and lower the parachute behind their backs. They sit down on the edge of the chute, forming a tent. This is a nice way to regroup and bring your session to a close. 20