The Air Squat

Warm up: Tabata

  • Select a suitable tabata song (loads to choose from on all Music streaming services)
  • Two exercises, Jumping Jacks and Mountain Climbers
  • For Jumping Jacks stress the importance of getting legs out wide and keeping hands/arms long and straight(clapping at the top)
  • For mountain climbers emphasise knees coming up close to the arms during each movement
  • Complete 8 rounds of 20 seconds work followed by ten seconds rest, alternating between exercise every round
  • For example…
    Round 1 Jumping Jacks (20 secs)
    10 second rest
    Round 2 Mountain Climbers (20 secs)
    10 second rest
    Round 3 Jumping Jacks
    10 second rest
    Round 4 Mountain Climbers (20 secs)
    10 second rest… etc.
  • Remember to keep encouraging children to keep going, using countdown each time so they realise there is never that long to go.
  • Stress how well they have done at halfway mark

Use final rounds to motivate to the end…..i.e. “only three rounds to go! Second last round, Final round”

Squat: Key points

  • Big chest, superhero chest, gorilla chest, whatever comparison you can come up with(Swimmers chest, National anthem at Croke Park are a couple of others)
  • Feet in the Goldilocks position shoulder width apart(Not too wide, not too narrow, just right)
  • Maintain natural curve in the spine
  • Feet stuck to the floor, heels down all the time
  • Drop below parallel
  • Keep those knees over the toes, no knobbly knees!
  • Complete 3 rounds of 10 reps

Music is always good for this too!

King of the Hill: Dribbling game

  1. Each player needs a ball. Basketballs are best but any  ball that bounces well will do.
  2. Set up a designated area for the children to play the game (cones where possible.)
  3. On the teachers signal everybody starts bouncing the ball and moving around
  4. If a player stops dribbling (picks up/catches the ball) or loses control of the ball, they are eliminated from the game.
  5. If a player steps outside of the designated area they are out of the game.
  6. Players make knock away other player’s balls in an effort to get them out but must maintain control of their own ball while doing so.
  7. When a few players have been knocked out, pause the game, then reduce the size of the playing area. Continue to reduce size of the playing area as numbers diminish until the last to players are playing in a tiny space to determine the overall winner.
  8. Game can be played in groups with multiple playing areas to allow for more games and less waiting times for students. Play Multiple rounds. Overall winner of each game is King of the Hill.