Extension P.E. Strength and Conditioning
If you would like to do more exercise at home over the holidays here's what you can do if you would like.
I will continue updating this page. If you have any ideas or things to add to it please email me.
I would love to receive feedback on who is doing the activities and how much so I can provide some feedback and keep a track of your progess.
Click here to enter what you have done
Well done to those of you who have started working on your core strength. It is up to you how little or much that you complete, however start off by doing smaller amounts and then build up to more.
***Injuries - I do not want to hear of anyone injuring themselves doing any of these activities. If you feel any pain, stop, listen to your body. If you aren't sure about something please email me! dunn.leigh.l@edumail.vic.gov.au.
Activities you can do....
First thing, stretching and warm up. Dynamic stretching, 30 star jumps. High knees for 30 seconds and butt kicks for 30 seconds.
Planking:
Start with 1 minute per day for a week. You can also do 30 seconds on your left side and then 30 seconds on your right.
Push Ups:
Start with 5 per day for a week.
Running:
If you can set up an area where you can run 20 metre sprints that would be great. You might have to adjust length depending on the space that you have.
Jog 5x20 metres
Sprint 5x20 metres
Jog 5x20 metres
Skipping:
If you have a skipping rope, start with skipping for 20 seconds with a 10 second break for a minute.
Balancing:
Balance on 1 leg for 30 seconds and then the other for 30 seconds. Repeat this 3 times. For extra challenge, try doing it with your eyes closed.
Before you finish please make sure you do your static stretching and use your foam roller if you have one. More info on both of these coming soon.
I will continue updating this page. If you have any ideas or things to add to it please email me.
I would love to receive feedback on who is doing the activities and how much so I can provide some feedback and keep a track of your progess.
Click here to enter what you have done
Well done to those of you who have started working on your core strength. It is up to you how little or much that you complete, however start off by doing smaller amounts and then build up to more.
***Injuries - I do not want to hear of anyone injuring themselves doing any of these activities. If you feel any pain, stop, listen to your body. If you aren't sure about something please email me! dunn.leigh.l@edumail.vic.gov.au.
Activities you can do....
First thing, stretching and warm up. Dynamic stretching, 30 star jumps. High knees for 30 seconds and butt kicks for 30 seconds.
Planking:
Start with 1 minute per day for a week. You can also do 30 seconds on your left side and then 30 seconds on your right.
Push Ups:
Start with 5 per day for a week.
Running:
If you can set up an area where you can run 20 metre sprints that would be great. You might have to adjust length depending on the space that you have.
Jog 5x20 metres
Sprint 5x20 metres
Jog 5x20 metres
Skipping:
If you have a skipping rope, start with skipping for 20 seconds with a 10 second break for a minute.
Balancing:
Balance on 1 leg for 30 seconds and then the other for 30 seconds. Repeat this 3 times. For extra challenge, try doing it with your eyes closed.
Before you finish please make sure you do your static stretching and use your foam roller if you have one. More info on both of these coming soon.
