Sports Zone

Welcome to the Sport Zone!
Extra Activities & Resources
Virtual School Games: Tennis 
 
This weeks challenge is for all year groups and tailored for all abilities! School Game Organisers have a new challenge for us to complete testing co-ordination. 
 
 
Stay Safe, Stay Active & Have Fun!
 
 
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Healthy Eating Information & Activities
Kate Percy - Let's Cook!
Sporting Skill Activities
Midweek Update! 
 
To keep you on your toes, we are adding extra sessions midweek to get you active for longer! 
 
This week, It is: Cricket For Girls - Flat Catching Challenge - Now this may suggest it is just for girls, however this can be for anyone who would like to challenge themselves with their co-ordination skills! 
 
All you need it a small ball and a flat surface to throw the ball against. 
 
Make sure you have PARENTAL PERMISSION before throwing!
Yoga and Stretching Activities 
Fitness Activities
 Suggestions
Summer Holiday Camps
 
If you can't wait to get back to PE lessons like us, High Wycombe Cricket Club may have an opportunity for you to keep active and have fun this summer.
 
They will be running holiday camps for children aged 5 -11 years throughout August. The camps will be run by expert coaches and will focus on multiple sports aswell as fitness. If you are interested in signing up please see the leaflet link below with camp details and the organisers contact information. 
 
Have a geat summer! 
Summer Challenge - Couch to 5K
 
The PE Team are challenging you to move from your couch to run 5 kilometres!
 
We don't expect you to complete a 5K run on your first day, however if you commit yourself to this goal and follow the week by week programme below you will surely improve your running ability and achieve this impressive distance milestone.
 
Couch to 5K is a 9 week step by step progressive programme with 3 runs per week aimed at a beginner fitness level focused on a mixture of walking and running intervals to steadily build fitness each week.
 
Let us all get involved with this brilliant challenge, follow the 9 week programme below:
 
Tips before you start:
 
* Rest days are critical. Having one between each week's runs will reduce your chance of injury and also make you a stronger, better runner.
 
* Everyone is at a different level, try your best to follow the weekly progressions, however, you can repeat any one of the weeks until you feel physically ready to move on to the next week.
 
* Do not skip ahead to harder weeks! Allow your body to adapt steadily to promote continued development without injuries or plateaus.
 
* Our aim is to slowly work up to 5 kilometres so make sure you are trying to improve your distance with the allocated time each week - hopefully achieving 5k in week 9!  
 
* As always, drink plenty of water and follow a healthy eating diet -  hydration and nutrition will play a big role in your performance and recovery.
 
 
See the week by week tasks below and for further assistance head to the NHS website clicking the below link. 

Week 1

For your 3 runs in week 1, you will begin with a brisk 5-minute walk, then alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes.

Week 2

For your 3 runs in week 2, you will begin with a brisk 5-minute walk, then alternate 1-and-a-half minutes of running with 2 minutes of walking, for a total of 20 minutes.

Week 3

For your 3 runs in week 3, you will begin with a brisk 5-minute walk, then 2 repetitions of 1-and-a-half minutes of running, 1-and-a-half minutes of walking, 3 minutes of running and 3 minutes of walking.

Week 4

For your 3 runs in week 4, you will begin with a brisk 5-minute walk, then 3 minutes of running, 1-and-a-half minutes of walking, 5 minutes of running, 2-and-a-half minutes of walking, 3 minutes of running, 1-and-a-half minutes of walking and 5 minutes of running.

Week 5

There are 3 different runs this week:

Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking and 5 minutes of running.

Run 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking and 8 minutes of running.

Run 3: a brisk 5-minute walk, then 20 minutes of running, with no walking.

Week 6

There are 3 different runs this week:

Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking and 5 minutes of running.

Run 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking and 10 minutes of running.

Run 3: a brisk 5-minute walk, then 25 minutes of running with no walking.

Week 7

For your 3 runs in week 7, you will begin with a brisk 5-minute walk, then 25 minutes of running.

Week 8

For your 3 runs in week 8, you will begin with a brisk 5-minute walk, then 28 minutes of running.

Week 9

For your 3 runs in week 9, you will begin with a brisk 5-minute walk, then 30 minutes of running.

                                         
  Well done for completing the couch to 5k!!

Week 11

This week's challenge is to step all the way to the top of a selection of Iconic tourist attractions.

You need to run, walk or crawl up and down your stairs until you reach your chosen destination.

The Statue of Liberty is just 364 steps

The Eiffel Tower is 672 steps

Sydney Harbour Bridge is 1002

The Empire State is 1576

The Shard is 3060

Super Challenge - How many can you complete?

Maths Challenge - How many flights of stairs do you need to go up and down to complete your challenge?

Note - If you live in a bungalow you can step in and out of your door

Don't forget - We love pickies to see you in action so please send in any photos to your teacher so we can see how you got on !!

 


 

 

Week 10 

Thanks so much everyone for your wonderful videos and photos - we are busy working our way through them and sending out the certificates . I hope you had fun

This week we would like you to complete an Alphabet challenge - please have a look below for all the details - good luck 

We would like you to think up an action to go with every letter of the alphabet or use the one below 

You them need to do a 5 minute warm up, maybe running around your garden or a selection of activities to get your heart rate up and then a 5 minute stretch .

I suggest you spend 30 seconds to a minute on each letter of the alphabet. Don’t forget to do a cool down at the end to bring your heart rate down again 

A- Aerobics

B-Burpees

C - Clapping Star jumps (Clap hands above head)

D- Spotty Dogs (right arm forwards left leg back then swap)

E- Egg rolls (make sure you’ve got space )

F- Flat body arm and leg raise (lie on tummy and stretch out limbs like superman)

G - Giant Steps 

H- Bunny Hops 

I - Ice Skating - side to side 

J- Jump as high as you can 

K - Karate kicks - in a big space

L- Little baby steps 

M - Monkey swing 

N - Nelly the elephant - swinging your trunk 

O - Octopus arms 

P- Playing tennis 

Q - Quick Feet 

R- Robot walk 

S - Squats 

T - Turning in circles 

U- Underwater swimming 

V- video games - fast forward, rewind, pause

W- Wiggle - do a wiggly walk 

X - Make poses like on an X Ray 

Y- Yucky Mud - pretend you’re walking in squelchy mud

Z- Zig Zags

The most important thing is that you have fun - good luck everyone 

 

 


 

 Week 9

Highworth Virtual Sports Day

 

This week should have been Sports Day at Highworth therefore this week we would like you to take part in a Virtual Sports Day for your PE activity.

This means you will complete various athletic activities similar to what you might have been doing in school on the real Sports Day.

Get someone to record you completing the activities or take a photo of yourself and anyone else who joins in and send it in to school, then you will receive a Special Sports Day certificate. If you would prefer not to be photographed or videoed then a copy of the activity sheet will be great instead.

 

Equipment you will need:

  • Ball or sock-ball
  • Measuring tape or use a big stride to measure a metre
  • Markers or shoes
  • A watch or timer
  • Potato and spoon
  • Basket or bucket
  • 4 items of clothing (hat, scarf, gloves, coat )
  • Score sheet

 

Activities:

  1. Throwing a ball/ sockball as far as you can – repeat 5 times
  2. Jump over a line as many times as you can within 30 seconds – repeat 2 times
  3. Run in and out of markers/ could be a shoe and time how long it takes, repeat 5 times
  4. Target – aim a ball / sockball into a bucket/ bin. 10 tries – 1 point for each goal
  5. Potato and spoon race – run up and down the garden 10 times – 2 points for each time you get to the end without dropping the ball.
  6. Dressing up race – place 4 items of clothing on the floor at regular intervals. Get someone to shout “Go” and run to the first marker and put on the item of clothing. Then run to the next and put on that item and then the next etc. Run around a marker and then on the way back take off the item of clothing and place back down where you picked it up from. Time it or race against someone - 5 points for a win or record your time. Challenge your family to beat your score or get them to time you. Repeat 2 times – can you beat your time or win the race this time?
Recording sheet will be attached below for you to complete! We hope to see some amazing feedback and some great exercises!!