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PE & Swimming

 

 

Here you will find a variety of activities to keep you moving whilst at home, in the garden or out and about on your daily exercise walks.

 

Mrs Chambers has put together some ideas to keep you moving which will help with your swimming techniques when we return to school.

 

SWIMMING DRY LAND TRAINING

 

These exercises will help swimmers with co-ordination, body awareness and control.  Begin with one set of each exercise three times and week and gradually increase the repetitions

 

Warm up:-

  • Jogging on the spot for 30 seconds, five star jumps, jogging for 30 seconds,
  • Jog high knees 30 seconds, jog heel flicks 30 seconds
  • Crouch down, touch the floor, leap high and stretch x 5
  • ‘backstroke’ arms 5 times each side
  • ‘frontcrawl’ arms 5 times each side

 

Perform the exercises a few times without explosive jumps. This will allow you to rehearse your landing with less impact on your joints.  Swing your arms, extend your torso, activate your core and move your upper body into position

 

Think about your landing to reduce the risk of injury and perform these drills somewhere that will cushion your landing, grass or garden if possible or a carpeted floor.  A small trampoline can be useful for swimmers with knee, ankle or hip issues.  Focus on your landing for each drill to reduce the impact on your joints.  Aim to land softly with knees bent, shoulders up and forward with your spine in a straight position.

 

 

  1. SQUAT JUMPS

Start from a standing position with your feet just slightly wider than shoulder width. Bend your elbows and bring your arms up so your fists are level with your chin. Drop into a squat and take your elbows back so your fists are beside your hips. Jump for height, thrusting hands overhead above your shoulders to streamline position, and land softly back into your squat position. Hold the squat for 2-5 seconds, keeping your chest up and back flat throughout. Check your knees remain forward over your feet, not collapsing in. Repeat 3-10 times for one set.

 

2 .       BENCH OR BOX JUMPS

Squat jump onto a low bench or box.  If you don’t have a suitable box you can use a step or stair. Ensure that the knee, hip and ankle angles are the same on landing as on take-off. Begin jumping onto a low bench of 30 cm. Maintain good form with your chest and shoulders raised and back straight. Progress to sets of 5-10 jumps from the ground up onto the box or bench. Step off (don’t jump) and ensure you’re maintaining soft landings, holding for 1-3 seconds.   Absorb the landing into a squat and hold for 2-3 seconds.  You can progress to a higher box if you have one after two or three weeks for a more challenging exercise if you feel confident.

 

 
  1. PLANKS/BURPEES/ADVANCED BURPEES
    Start from a standing position, then drop to a horizontal plank position. Complete 1 press up, then jump your feet up behind your hands from the plank position. Perform a second jump to lift the body into a vertical position. Stretch your arms overhead on the vertical leap to help gain extra height, and to develop shoulder flexibility for optimal streamlining off wall turns. Land softly, absorbing the pressure into your knees, hips and ankles. Perform 10-20 repeats for one set.

 

4.         FORWARD HOPS
You’ll need a long straight area for this set of exercises. Start from a standing position, feet positioned wider than your shoulders. Drop into a wide leg squat, with arms behind you. Release your arms in front with a throw as you jump forward. Land softly, and stabilise briefly. Use your arms to balance you by bringing them behind you again. From a wide squat, repeat this forward leap. Aim to jump for distance on each forward hop as you develop power. Work through 5-10 repeats for one set.


 

5. FROG HOPS

Start from a standing position, dropping into a squat with hands touching the floor. Leap forward with arms hanging straight down in front of your body. As you land, touch the floor with both hands and drop into wide squat. Keep chest and shoulders high from hop to hop. Build more rhythm in consecutive hops and aim to complete 5-10 repeats for one set.


ADD THESE PLYOMETRIC EXERCISES TO YOUR WEEKLY ROUTINE AND YOU’LL NOTICE A SIGNIFICANT BOOST IN YOUR SPEED, MEANING YOU’LL BE POWERING OFF THE BLOCKS IN NO TIME.

 

 

School Games Active Championships

https://www.yourschoolgames.com/coronavirus-support/school-games-active-championships/

Played Video Activities

http://played.co/ondemand/activities

Indoor Athletics like at school… but at home!

http://www.sportshall.org/

Youth Sport Trust

https://www.youthsporttrust.org/

Chance to Shine Cricket

https://www.chancetoshine.org/

Joe Wicks Daily Exercise

https://www.youtube.com/user/thebodycoach1

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