Sports booklet Olympic Games Tokyo 2020 Jennifer Nuij ... · organized sport activities, P.E. teachers and coaches worldwide are providing their pupils with this sports booklet to

Sports booklet – Olympic Games Tokyo 2020 – Jennifer Nuij

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Sports booklet

This sports booklet is dedicated to the (postponed) Olympic Games

in Tokyo!

The 32nd edition of the Olympic Games was assigned to Tokyo in 2013. Due to the 2019-20 coronavirus pandemic, the event cannot take place during the Northern Hemisphere summer of 2020. The Olympics were shifted, and are now scheduled to be held between the 23rd of July and the 8th of August 2021. The name of the event will remain Tokyo 2020. As the Olympics have been postponed, Physical Education teachers and coaches worldwide are organising their own Olympic Games! And, most certainly, we will be observing COVID-19 restrictions and thus, keeping an appropriate distance from each other! J


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Amsterdam, April 27th of 2020

Dear reader,

Because of the COVID-19 pandemic we are all restricted in our lifestyle and activities. In some parts of the world people are required to stay at home, while in other parts of the world people are able to go outside and exercise. As the schools are closed and there is no physical education or any other organized sport activities, P.E. teachers and coaches worldwide are providing their pupils with this sports booklet to motivate kids to keep exercising, helping them to stay #healthy and #happy. Staying active and keeping a healthy lifestyle during lockdown restrictions is very important for mental and physical health, for both children and their parents.

This sports booklet is based on the Dutch ‘Sportjournaal’ used at the Damstede Lyceum, a secondary school in Amsterdam, and therefore the context of the sports activities is mainly based on the Dutch sports culture.

This sports booklet contains six parts. • In the first two parts national and international athletes and coaches talk

about their perspective on the pandemic, and the impact it has had on their personal lives and work.

• The third part contains three balancing challenges: balancing on one leg, balancing on both hands and balancing in pairs.

• Chapter four is about composing your own workout for three weeks using ten basic movement skills (BMS), the Olympic Games and your personal Olympic workout card. This booklet provides several (sports) activities to keep active for several weeks and workout on a regular basis.

• Parts five and six are about mindset (self-awareness and the body scan) and lifestyle (happiness and Ramadan).

• Parts four to six contains several assignments that you can try out.

Feel free to translate this booklet for your pupils, or share it with any teacher, coach or parent.

If you would like to have a copy of the original documents, you can contact me by email: [email protected]

#staysafe #stayhealty

Best regards, Jennifer Nuij Physical educator Motor remedial teacher Athletic Skills Model (ASM)-instructor


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Method This sports booklet contains six different parts:

1. Experts speaking: coaches p. 4 2. Experts speaking: athletes p. 11 3. Challenges p. 14 4. Olympic Workout p. 18

Personal Olympic workout card p. 26 5. Chill mode p. 27

Self-awareness p. 27 Body scan p. 28

6. Lifestyle p. 29 Happiness p. 29

Ramadan p. 31 How to use this sports booklet This sports booklet can help you to stay both active and reflective. You might try out new sports or activities with new basic movement skills that you have never tried before. You could also work on your mindset or lifestyle, like you have never done before. The assignments in this booklet are not mandatory. You can see for yourself which assignment you like best and might want to try at home (or outdoors). Perhaps your family members (parents, siblings) would like to participate too? Or perhaps you want to compete with your friends online? You could set up a real competition! Since the Olympic Games are the theme of this sports booklet, you can use the various Olympic sports to create a three-week sports schedule for yourself in which all the basic movement skills are reflected (see also Olympic workout). When you practice all the basic movement skills, rather than the basic skills that are used in one sport (e.g., your own sport), you will develop a broader motor base. You will perform sports or exercise activities that you would never have tried otherwise and your level of coordination will benefit from that, just like your motivation. We will come back to this later. Read on quickly!

Always remember: safety first!

So: only exercise with family members.

And in case of symptoms of illness: stay indoors and keep your distance!


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1. Experts speaking: coaches In this section, several coaches will talk about their experiences. Some are coaches at top clubs, others are national team coaches. We have asked the coaches a few questions about their work in this crisis situation. Johan de Wit (national coach speed-skating team, Japan) Johan is 40 years old, married and father of two boys: Moos (2) and Joep (0). He is the national coach of the Japanese speed-skating team and has lived in Japan for five years. Before Johan left for Japan, he was a speed-skating coach in the Netherlands and he taught physical education at the Media College in Amsterdam.

Source: Martin de Jong Johan: “At the moment, I am living in the Netherlands. Our skating season always runs from May to March. The period in between I am always in the Netherlands to meet my family and friends. Unfortunately, this is not possible because of the coronavirus. Most of the year I live in Obihiro or I travel to attend speed-skating competitions. Obihiro is a city on the island of Hokkaido in northern Japan. Things haven't been going so well in Japan in the last few weeks. For a long time, the coronavirus was well controlled, but now it seems that – especially in the big cities – things are going the wrong way. Measures have now been taken in these regions. There is no total lockdown. People are still allowed to go outside, but they are advised not to do so and to work from home. In large parts of the country people are only advised to be careful. Japanese culture lends itself particularly well to the observation of these recommendations. People always wear masks, keep their distance and don't shake hands. In Obihiro, for example, training is still allowed, because the coronavirus has not yet appeared. However, we are preparing for this to happen. If this is the case, there will have to be training in small groups, alone and/or at home.” What can young people and young athletes learn from this situation? “In principle, this situation only causes misery. It's terrible to read what's going on in the world. What I do see is that people are taking more account of each other. That they are friendlier to each other and take more responsibility for themselves and others. I like that and it is something that gives this bad situation a positive feel.”


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Tim Stevens (General Manager of Oxford University Rugby Football Club (OURFC), United Kingdom) Tim Stevens is 58 years old and lives in Oxford, United Kingdom. Since Monday 23rd March, the entire University has been closed, which includes the sports facilities where OURFC is located. 90% of all students have left Oxford and staff are working from home except where it is impossible for them to do so. The University is going to be operating ‘remotely’ for the 8 weeks of summer term (April to June) with all lectures, tutorials and some exams being delivered online. Tim: “We are currently in the Easter Vacation so our players would currently be training wherever they live in the world – our season finished in the middle of March, just at the time the United Kingdom was going into ‘lock down’. The summer term is due to start on Monday 20th but as per the statement above our players will not be based in Oxford so we have had to change how they will train for the next 10 weeks and then the summer vacation. Our coaching and Strength & Conditioning staff have been creating online programmes and shared with all our players (approx. 100 male & 60 female) so that they can develop physically and mentally whilst they are in lock down. We very much hope that at some point in the summer months, July/August they will be able to start training at their local rugby club in addition to continuing with their online Strength & Conditioning programmes. Thus, when they return to Oxford in late August/early September (hopefully!) they will be in a good physical condition to commence the new season.” What can young people and young athletes learn from this situation? “The current situation has created an ‘opportunity’ for everybody to look at how they train, particularly individually and to ensure that they can continue to develop physically & mentally albeit outside of the team environment.”


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Jelle Buisman (national coach (combat) sambo, Netherlands) Jelle Buisman is 55 years old, married and father of two sons. He is a lecturer in martial arts at a senior secondary vocational education school (MBO) in Amersfoort and a trainer at the Mike's Gym Fight Academy in Oostzaan. He also is the national coach of the Dutch Sambo wrestling team.

Source: Jelle Buisman

Jelle: “I work from home, giving online lessons to my students at the MBO and developing training courses for the Fight Academy. I talk to the athletes of the Dutch team every day via Skype and/or Zoom and I discuss with them which type of training they do and could do. In addition, of course, we talk about how they are doing. Setting goals and planning for this season are difficult because the European Championship has been postponed and the World Cup is in jeopardy. Placement tournaments have all been cancelled and we are in a kind of no man's land where the situation in the world and around us is much more important than our top sports ambitions.

The corona crisis certainly has an effect on my career as national coach. We have set ourselves the goal of joining the world's top 8 on a structural basis. During the last World Cup in Seoul (South Korea, November 2019) we took a big first step. However, where we are now and how and when we could and should continue is difficult to determine. This is going to lead to something, but I cannot say where it is going and, given the circumstances, I think it is of secondary importance for now. Dealing with it mainly means looking for what is possible and what every athlete can still do in his or her situation. After all, what is no longer possible is clear. What is still feasible now, is working on the sports-specific basic motor skills, strength and fitness training. You can also train with tools, such as an exercise dummy, elastic, punching bag, etc. Creativity and rhythm are now key. It will soon be about who comes out best to take the next step. That is often the person who is now dealing with this situation in the smartest way.” What can young people and young athletes learn from this situation? “What young athletes can learn is that you always have to have an alternative strategy. In other words, a plan B. How can you still keep on training and what to do if that is just not possible anymore?


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In short, remember that there are several things that are important for your future. We all dream of a career as a professional athlete. That dream can suddenly collapse, due to, for example, a crisis or an injury. What else do you dream about? What would be another meaningful interpretation of your life?”


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Estêvão Cordovil (Futsal Assistant Coach (national team Saudi Arabia), and physical performance coach, KSA) Estêvão Cordovil is 36 years old and he is from Lisboa, Portugal. Estêvão lives in Saudi Arabia and he is the assistant coach of the national Futsal team in Saudi Arabia. Estêvão: “Currently, Saudi Arabia in under curfew. All public spaces are closed, with exception of pharmacies, supermarkets and restaurants. Pharmacies and supermarkets are open between 9h-15h and, restaurants are open for take away only. Some building construction sites are ongoing. We live in a compound with excellent facilities but, sports and leisure sites are closed. Fitness room, swimming pool, bowling, cinema facilities are all closed. However, we have the open outdoor areas where we can walk and, do some physical activity. At this time in the season we would have been doing some trainings and playing friendly matches as the Saudi Arabian’s futsal season would have finished. During the holy month of Ramadan which, is approaching we would not be doing trainings but, there would be numerous tournaments. I do not have the exact dates for following competitions and, as this is the national team it is hard to establish precise bench marks. Nevertheless, as the clubs do not have a structure to support futsal players, we have initiated a 6-day-a-week work programme with a great foundation on physical development, with live sessions on zoom, some videos and training plans for athletes to work at home. A greater control on weight, nutrition, sleep hours, and muscular fatigue is assessed through the implementation of an online questionnaire. This allows us to anticipate various scenarios for when we get back to normality. We work to keep athletes in acceptable physical conditions and, to keep good relationships among team members. What can young people and young athletes learn from this situation? First of all, they may now give value to important areas of knowledge and study that may help the world in the future. Secondly, to develop rules and routines that allow them to adjust and adapt to their future work market which, may involve virtual interactions. To develop a curiosity and interest for being outside of the house and to interact with friends once the situation is under control and physical interactions are possible. As athletes, young players it is a moment in which, they can dedicate themselves to motor skills development within different age groups. They can look up more information on respecting their body and how to develop it to prevent injuries and, to prolong their sports careers.


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Marc Lamers (former hockey player and national coach women’s hockey, Netherlands) 'Winners have a plan! What's yours?' Marc Lammers is 52 years old. He is a former hockey international and former national team coach of the Dutch women's hockey team. Marc has also worked with the national hockey teams of Belgium (men). This is a man with a special story: from experiencing severe dyslexia as a young boy to becoming an Olympic gold medallist and a world champion! This story is truly inspiring. Below, Marc Lammers talks about the corona pandemic, the influence that such a situation has on (top) athletes and how you can deal with a situation like this. Source:

marclammers.nl Marc: “Everyone here is in a crisis situation right now. In contrast to a war situation, we do have a common enemy. You can see that having this common enemy means that people now need each other badly. Togetherness increases, as does creativity. Everyone recognises the importance of the responsibility that we must now take individually and together. And people do their best for that because they think their health is important. Normally it is quite difficult to change your behaviour. Especially if this change is imposed from above (for instance by the government), but now it is necessary. And it is also important that we remain mentally and physically healthy (vital). To stay vital, it is good to realise that you do not have to influence everything. However, you have 100% influence on yourself! You could grieve for what you cannot do, but you could also look at what you can still do. There are actually still a lot of possibilities, especially with the help of devices and the internet. So, we learn quite a lot of new things during this period. In terms of vitality, we can learn that we need to be well aware of the choices that affect our well-being: the body believes what the mind achieves, said Napoleon Hill. If you say something often enough, you will believe it yourself. This can work both ways: positive (I can do it) or negative (I can't do it). If you apply this mindset properly, you will even get 'in flow' at some point. Then it feels like everything happens by itself. You will become so absorbed in your task that you will forget the rest around you. Top athletes are very good at naming when, or why, they are in flow. Vitality is therefore a broader concept than sports and exercise or nutrition. It's a mindset: feeling strong, feeling happy, having guts, but above all: having self-confidence. By setting yourself a goal and working step by step towards it, and asking yourself what you need to do, you could achieve an awful lot. Also, in a crisis situation like this. What you see happening now with top athletes is that they feel insecure at first. They want to have goals to work towards and those goals have been called into question. Am I still going to the Olympics? What exactly am I training for? What exactly should I train? Now that it has become


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clear that the Olympic Games have been postponed to the summer of 2021, their anxiety diminishes. These players are going to adjust their goals. After all, top athletes are good at coping with difficult situations. And here we get to an important point: who adapts the fastest to these new circumstances? That adaptability makes you successful or not. With some athletes you now see that they take it easy, because they know that they will have to work very hard for another year until the start of the Olympics. For a coach, in situations like this, it's important to exude peace and confidence and not panic. The players desperately need you. So as a coach, you need to get up and show yourself, stay positive, and inspire and motivate your team with new ideas. And above all, ask good open questions, such as:

What do you think westill can do? A coach must be present, leading the battle and dealing creatively with this situation. For example, there is a lot of room now to pay attention to the mental part of sports (mental coaching). Both in a team or group context and individually, so that the players gain confidence in discussing matters with their coach. You can also see that top athletes are now reaching out to their sponsors, because they are struggling: How are you doing now? Could I do anything for you? I may not be able to play next Sunday, but could I do anything else for you? There is now also room to give something back to someone else.” What can young people and young athletes learn from this situation? “What they can learn is that the road to the top is not a straight line, but one with many bends: who will adapt to the new rules the fastest? Who gets stuck in the circumstances (‘it's too hard’ or ‘it's tough’)? Who is creative enough to come up with new ways to cope with the situation? Do not focus on what you cannot change, but on what you can influence. And take good care of your mental health. Try to find a way to get back into flow again.”


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2. Experts speaking: athletes What do you do if you are a (professional) athlete and you end up in a situation where you cannot train as you are used to? As you have already read in the interviews with the coaches, it is very different how trainers/coaches and top athletes react to such a situation. Below some athletes have their say. They talk about their experiences in this crisis situation. One athlete has even made a video of her workouts to show you what she is willing to do to continue training! Emma Fransen (skater, Netherlands) Emma Fransen is 16 years old. She is a student at the Damstede Lyceum and a high-level speed-skater in Amsterdam. She trains five to six times a week. She participates in marathon races and in 3000-meter events.

Source: Emma Fransen Emma: “I cannot go to school because, of the corona crisis, I cannot train with my team, I cannot do fun things with my friends or family. My mother now works at home and my brother graduated from school without taking exams. In the summer period, this lockdown is not so bad for my sports career because, I can organise most training sessions myself. I try to train 'normally' at home as much as possible: • doing workouts; • cycling (as much as possible on the tacx, which is a bicycle stand to put

the racing bike on); • running (with sufficient distance to other people), and; • training on a skating board, with which I try to hold on to the ‘skating

feeling’.

When the winter season starts again, it is important that I can be on the ice again and train with my teammates. Fortunately, I am still quite young, so this situation will likely have less effect on my later skating performance.” What can young people and young athletes learn from this situation? “I think we all find ways to achieve good results more independently, both in school and in sports. We practice discipline and perseverance.” Emma has made a video compilation of her individual training sessions during the lockdown especially for this sports booklet: https://youtu.be/nLdQFSqWqEo


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Calvin Stengs (professional soccer AZ, the Netherlands) Calvin Stengs is 21 years old and professional footballer at AZ, Alkmaar (the Netherlands). Calvin, too, is now at home because of the corona crisis. He indicates that the pandemic certainly has an impact on himself and his sports career. Source: www.az.nl Calvin: “Right now, I am at home. This crisis certainly has a big influence on my career because, the competition is at a standstill and there can be no (group) training. So, the daily life I lead is not possible due to the virus. My development is also at a standstill. AZ played for the title and we do not know if the league will be restarted. A championship to your name is beautiful and makes you realise what you are doing it for. Transfers may also no longer take place because, of this crisis. And last but not least: my physical condition is decreasing. I have to accept that because, safety comes first, obviously. I can still do quite a lot, though. For example, I received a programme from AZ: strength and conditioning training and a running programme. AZ has also provided me with weights and a bike so that I can continue to work on my physical condition. But, I really miss playing football. That is the most fun part, or course. Nevertheless, there is still plenty I can do.” What do you think athletes and young people can learn from this situation? "Keep an eye on your health and hygiene. Start training and improving skills that you hardly have time for in a tough season. Go train or improve those things. Staying positive is also very important."


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Angela Malestein (professional handball player, Germany) Angela is 27 years old and is a Dutch professional handball player in Germany. She has played 145 international matches with the Dutch women's team and scored 320 goals! She is now in the Netherlands and is not allowed to train or play due to the pandemic.

Source: dames.handbal.nl Angela: “So far, this crisis has not really had a major effect on my career but, I also hope it will not last long. The longer the lockdown lasts, the more time I will need to get back in top form. I try to have a mindset to accept the situation as it is and, to think of solutions. I have created my own gym at home and, I also run and play ball on a playing field when there are no children around there.” What can young people and young athletes learn from this situation? “Self-responsibility. You now need to motivate yourself to stay fit and get the best out of yourself. You can always go a step faster even if, a voice in your head says that you cannot do it anymore.”


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3. Challenges

Balance is key! The basic movement skill 'balancing and falling' is represented in all movement activities. Without balance, no movement is possible. You would fall over and remain helpless. Raising your head requires balance! That is why the #challenges focus on the basic movement skill is balancing, and hopefully, not falling. J #HOWLONGCANYOUPERSEVERE? Every week there is a challenge that is about balance. The challenges are: • Challenge No. 1 (week 1): balancing on one leg (on the spot) • Challenge No. 2 (week 2): balancing on both hands (on the spot) • Challenge No. 3 (week 3): balancing in pairs

Week 1 Week 2 Week 3


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Challenge No. 1 (week 1): balancing on one leg (on the spot) Instruction If you have a knee injury, please skip this exercise. • Step 1: Start by having your feet at shoulder width. Keep your head

straight, as if you need to balance a few books on your head. • Step 2: Place the sole of one left/right foot, with toes pointing down, as

high as possible against the side of your right/left thigh. If you cannot manage this, instead place the sole of your foot on the side of your calf. Never place your foot against the side of your knee! Note: your standing leg is ‘rooted’ in the ground. Divide your weight evenly between the support points of your foot.

• Step 3: Position your hands. You can choose between putting your hands above your head or, in front of your chest. Choose the most comfortable.

Do this challenge with both your left leg and your right leg! Practice this a few times and then try to keep the leg position up for as long as possible. #CHALLENGE: Can you hold for 1 minute on each leg? #CHALLENGE: Want to make it more difficult? Close your eyes! For an instruction, see also: https://www.youtube.com/watch?v=V_V4gM4ExLI

#HOWLONGCANYOUPERSEVERE?


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Challenge No. 2 (week 2): balancing on your hands (on the spot)

Instruction Watch the instructional videos before you start! Use a yoga mat or exercise on the grass in case of falling forward. • Step 1: Squat on the floor. Your knees are turned slightly outwards. • Step 2: Place your hands on the floor just in front of your feet. Spread

your fingers to better keep your balance. Now stretch your legs and raise your hips.

• Step 3: Raise your hips (buttocks) and try to rest your knees on your upper arms as high as possible, preferably in your armpit.

• Step 4: Lean forward so that all your body weight is now on your arms. • Step 5: Stand on your toes to get into the handstand more easily.

Choose something in front of you that you can focus on. That helps to keep your balance.

• Step 6: If you think that’s easier, you could lift one foot first and then the other. If that is too difficult too, you could also slowly raise both your feet at the same time.

Hold this position as long as possible. At least a few seconds (or breaths). #CHALLENGE: How long can you persevere? For instructions, see also:

• Using a book as a tool: https://www.youtube.com/watch?v=DgvjvwPGLPY) • With the help of someone else: https://www.youtube.com/watch?v=-a6iM_JRA34



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Challenge No. 3 (week 3): balancing in pairs Instruction Do this assignment together with someone who is as heavy as yourself or who weighs more than you (e.g., your father or your mother). The heaviest person is the base, ‘bottom person‘. The other person (the ‘flyer’) is called the ‘top person’. • Step 1: The bottom person lies on their back on the floor, with the knees

bent and feet soles on the floor (close to the buttocks). Preferably use a yoga or fitness mat.

• Step 2: The top person stands at the feet of the bottom person. The bottom person should be able to touch the top person's toes.

• Step 3: The bottom person now places their feet against the hips of the top person.

• Step 4: The bottom person then raises their hands so that the top person can grasp both hands. In doing so, the top person starts to lean forward, so that part of their weight rests on the feet of the bottom person. Together you can decide whether it feels stable enough to get into ‘airplane position’.

• Step 5: The bottom person now stretches their legs so that the top person lifts off the ground and raises their legs in-line with the rest of the body.

Tip: The shoulders of the top person should be above those of the bottom person and, the arms of both persons should be fully stretched. #CHALLENGE: Can you do this for 1 minute? #CHALLENGE: Want to make it more difficult? Hold for longer than a 1 minute! For instruction, see also: https://www.youtube.com/watch?v=lkcg3w7gsms



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4. Olympic workout The workout consists of putting together your own programme in which you try to combine as many sports (or movement skills) from the Olympic Games as possible. For this you will use the personal Olympic workout card on page 26. This map contains ten forms of movement, also called basic movement skills (BMS). From the list of different sports below, for each basic movement skill you choose one or two sports or exercise activities that you want to try or practice during the week. This way, you will not be working on just one workout each week, but you will be exercising in a very versatile way! Of course, you do not have to come up with everything yourself. We are happy to help you on your way! Read on quickly! The various Olympic sports At the 2020 Games, various teams and athletes will compete in 33 different Olympic sports: gymnastics, archery, athletics, badminton, basketball, boxing, kayaking, cycling, equestrian events (show jumping), fencing, football, golf, swimming (diving, artistic swimming, swimming, water polo), handball, hockey, judo, modern pentathlon (five sports), rowing, rugby, sailing, shooting, table tennis, taekwondo, tennis, triathlon, volleyball, weightlifting and wrestling. In addition, a number of new Olympic sports have been added: baseball/softball, karate, skateboarding, sport climbing and surfing. Basic movement skills Each sport can be traced back to a number of basic movement skills. These are the basic motor skills that are important for motor development. This development is clearly reflected in children. A new-born baby cannot do anything, not even keep their head upright. So, the first (basic movement) skill that a child learns to master is balancing: from keeping their head upright, to sitting upright and, to standing upright. At the same time, a baby learns to use hand-eye coordination by grabbing objects. Afterwards, the motor skills begin to develop rapidly: from walking, running, throwing, climbing and scrambling, to rolling, kicking, dancing, etc. These are discussed below. We then describe for each basic movement skill which Olympic sports contain this motor skill. Then you can start putting together your own exercise programme! Ten basic movement skills Below you can find the ten basic movement skills (BMS), of the Athletic Skills Model (ASM). These are important for putting together your own exercise programme.


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Source: https://www.athleticskillsmodel.nl/en/about-asm

Olympic sports and the basic movement skills Below you will find a table containing the various Olympic sports by basic movement skill. With the help of this table, you could find out what movement skill can be found in which sport when completing your own workout scheme. The skill 'balancing and falling' is present in every sport and movement activity. The exception: weightlifting The Olympic sport weightlifting actually is a bit of an exception when classifying the basic movement skills. The basic movement skills play a minor role in weightlifting because it is a strength sport. This means that you are dealing with (conditions of movement - COM), in this case ‘strength’. Nevertheless, weightlifting is a very interesting sport, because strength training is used in almost all (Olympic) sports as an ‘exercise sport’ to train muscle strength in order to move more explosively, or simply to become stronger. Fitness, and therefore strength sports, are at the same time popular exercise activities in our spare time. You can easily train many muscle groups at home. All you need is a little space! J If you are interested, you could find a workout on page 21, based on CrossFit, that you could include in your personal Olympic workout card!

Ten basic movement skills 1 Balancing and falling

6 Throwing, catching, hitting and aiming

2 Romping and fighting 7 Kicking, shooting and aiming

3 Moving and locomotion

8 Climbing and scrambling

4 Jumping and landing

9 Swinging

5 Rolling, tumbling and turning

10 Music in motion


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Basic movement skills In the following sports, this BMS

is a primary skill In the following sports, this BMS is a secondary skill

1 Balancing and falling All (Olympic) sports. Without balance no movement. 2 Romping and fighting Boxing

Judo Karate Fencing Taekwondo Wrestling

Handball Hockey Rugby Football Water polo

3 Moving and locomotion Athletics: running Cycling Kayaking Horse jumping Rowing Skateboarding Surfing Sailing Swimming

Athletics: jumping and throwing Badminton Basketball Gymnastics: jumping Handball Hockey Baseball/softball Rugby Football

4 Jumping and landing Athletics: jumping Gymnastics Diving

Gymnastics: turning, swinging Handball Skateboarding Rugby Volleyball

5 Rolling, tumbling and turning Gymnastics: turning, jumping, swinging Judo Diving Skateboarding Artistic swimming

Rugby Wrestling


Athletics: throwing Badminton Basketball Boxing Archery Golf Handball Hockey Baseball/softball Karate Rugby Fencing Shooting Taekwondo Volleyball Water polo

7 Kicking, shooting and aiming Karate Taekwondo Football

Rugby

8 Climbing and scrambling Climbing 9 Swinging Gymnastics: swinging 10 Music in motion Artistic swimming Conditions of movement: strength Weightlifting. See 'Workout of the day' on the next page!


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Workout of the Day Credits: Danny Wals and Manta Bosse This workout is an ideal distraction from your school work. Try to achieve the best possible performance. Challenge yourself! The workout does not require any fitness equipment, although a mat or other soft surface will make the sit-ups a bit more comfortable. Do not forget to fill a bottle of water and take a sip every now and then. Do you want a professional timer for your training? Then download the smartWOD timer on your phone or tablet. Choose the function of AMRAP and set it to 15 minutes. https://smartwod.app Warm up Perform two rounds in a row of the following exercises: 10 jumping jacks (https://youtu.be/c4DAnQ6DtF8) 10 shoulder rotations (https://youtu.be/140RTNMciH8) 10 steps of walking lunges (https://youtu.be/L8fvypPrzzs) 30 seconds plank (https://youtu.be/K2UZq6uq_mY) Bonus if you’re able to: 20 seconds of handstand against the door. As Many Rounds As Possible (AMRAP) You will perform these exercises in this order for 15 minutes. Challenge yourself to do as many rounds and reps as possible. Have you finished the first round? Then start again with the burpees. Finished the 15 minutes workout? Then write down your score. Perform the AMRAP again later this week and again later this month and try to beat yourself! Record the whole rounds you have done and the repetitions of the unfinished round. If you finished 4 sit-ups after finishing 2 rounds, you write down 2 rounds + 10 reps. 15 min. AMRAP 6 burpees (https://youtu.be/TU8QYVW0gDU) 9 sit-ups (https://youtu.be/_HDZODOx7Zw) 12 air squats (https://www.youtube.com/watch?v=C_VtOYc6j5c) 15 back extensions (https://youtu.be/Bw9YuQTTc58) 18 mountain climbers (https://youtu.be/cnyTQDSE884) Cooling down Finished the workout? Take a few sips of water and cool down, to ensure that you recover well and that you get the best effect from your training. You follow the directions and examples in this YouTube video. https://youtu.be/A1kmdG49P88


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Instruction 1. Print the schedule with your personal Olympic workout card (you could

also fill it out digitally!). 2. For each basic movement skill, choose a sport (or movement activity)

that you like. You will find all kinds of ideas under ‘Sample activities’. 3. Try to repeat all movement skills. Keep in mind your own situation and

the rules of the game: • Can you go outside or not? • Do you have any sports buddies? Preferably, limit them to your

family members. • Always keep an appropriate distance, especially during exercising! • If you are not well (a cold and/or a fever): stay indoors!

4. Look for a fun exercise or workout for every sport (or movement activity). Below you can find several great sample activities!

If you do not have specific sports materials, maybe you can borrow them from someone?

5. Process all your data in your own schedule. 6. Do your workouts as much as possible according to your plan. 7. Collect videos, photos and/or reflection reports and use these to make a

cool compilation or a sports booklet.

If you want, you could submit a compilation to your physical education teacher (or coach) each week.

Sample activities In the diagram below, various suggestions have been made for activities that belong to a specific movement skill. You can use these sample activities to fill in your own schedule, or you can also come up with your own fun activities or look for great ideas. Make sure you check out the video of the Physical Education and Sports Science Department of St. George’s The British International School Duisburg-Düsseldorf with the coolest challenges: https://www.facebook.com/173461149687433/posts/1114176932282512/ Basic movement skills

Sample activities

1 Balancing and falling

Balancing comes back in all movement activities! But you could also think of specific balance activities! 1. Skating: roller skating, skateboarding, longboarding, etc. 2. Gymnastics: see also the challenges No. 1, 2 and 3. 3. Water sports: if the weather is good and you have the right gear,

then paddle boarding, surfing and canoeing could be cool activities. 4. Challenge: do the shoe challenge:

https://www.youtube.com/watch?v=SHPyRj2VWvc


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2 Romping and fighting (games for two or three people)

1. Judo: Beginner: Get down on your knees and sit in front of someone. Try to tap the other person's toe! Average: Try to get your opponent on their back and keep them there for ten seconds. Average (material: ball): Give the ball to someone else and try to take the ball away! Advanced (material: sock): One person sits on a sock. The other person tries to take the sock away, but:

- You may only take the sock when the defender is no longer sitting on it (so you try to push, pull or roll the other person off the sock).

- So you cannot pull the sock out from under the defender! - Be careful with the head, neck and clothes of the defender. - If the defender expresses pain: stop!

Please note that safety rules apply to judo: do not clamp the neck, do not pull on the head, do not pull (too hard) on clothing. Make sure together that the game stays fun.

2. Wrestling: Please, note that this game could be dangerous indoors due to the possibility of slipping. Place a skipping rope on the floor in the shape of a circle. Try to get the other person in the circle! How do you do that? By pulling him into the circle using the wrist grip or by pushing him into the circle. You could also think of several variations in this assignment!

3. Boxing: Stand in front of someone, whilst applying proper defence. Your hands should be at the height of your nose, tuck your elbows in, keep your chin on your chest, make sure to look underneath your eyebrows. Count down together: 3, 2, 1. Try to tap each other on the shoulders or knees. This is also called ‘skin touch boxing'. It is more about touching than about striking your opponent. It’s allowed to parry off, but you should not be grabbing. To make the game more exciting, you could limit the time for each round; an example could be to limit the rounds to 30 seconds.

4. Boxing: Watch a fun workout on YouTube, like this: https://www.youtube.com/watch?v=jCTEVKRTuS8&t=480s Or this: https://www.youtube.com/watch?v=EcqYeThduWk

5. Mat handball: You should play this game with at least four people, e.g., in two teams of two. You would need a ball and a surface on which you can score, for example a cushion or an area demarcated by four shoes. Agree to a place where the game starts, a little further away from the scoring surface, for example on the other side of the garden/room. That is also the place where you get the ‘right of attack’. That is where the game starts and that is where you have to go when you have scored or if you have captured the ball. Try to score on the scoring surface by pressing the ball onto it (touch down). Walking with the ball is allowed to a maximum of three steps. Dribbling is not allowed. It is allowed to touch the ball, but not to grab it.


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Tip: Try to attack from the side where nobody is standing. 3 Moving and locomotion

1. Endurance: Run or cycle for 10/15/20/30 minutes. Running 1 mile (1,6 km) a day already has significant health benefits! Actually, any distance is good! At least 30 minutes is a winner!

2. Hurdling: Make your own obstacle course using various materials. Pay attention to safety issues, especially to avoid slipping or colliding.

3. Sprinting: Take up the challenge with your family members and sprint against each other. Or, play tag together!

4. Sprinting with a ball: You should play this game with a minimum of three people: • Number 1 and number 2 play against each other and stand side by side (with about a meter in between them). They look ahead. • Number 3 has a (tennis) ball and is standing diagonally behind the two players. This person unexpectedly rolls the ball between numbers 1 and 2. • Number 1 and 2 sprint after the ball and duel for it: who is the first to catch the ball?


1. Basketball: Do ten layups on a basketball court. 2. Power sport: Do (four times) ten burpees or box jumps! If you do

this exercise several times, take 30 seconds rest in between. 3. Rope skipping: Try out rope skipping. Skipping on music is fun too!

What is your record? Can you jump more than 50/100/150/200/250 times in a row? If you don't have a skipping rope, you can also jump back and forth sideways.

4. Gymnastics: Maybe you have a trampoline in your vicinity? If so, jump for 10/15 minutes!


1. Gymnastics: Find a horizontal bar in a playground and try to tumble in at least five different ways.

2. Gymnastics: Take the mattress from your bed and put it on the floor. Make a head roll forward without using your hands when standing up!

3. Challenge: Try to rotate 360 degrees at once!


1. Handball (indoors or outdoors): Invite someone for a nice throw over, just for fun! Inside the house or outdoors, with various materials. Be creative and come up with fun assignments yourself! • Example 1: Score in a self-made goal. Be creative! For example, use a wad of aluminium foil or a table-tennis ball, aim for a glass/vase/flowerpot (or another goal). • Example 2: Take two clothespins and a ball. If necessary, you could make the ball yourself from aluminium foil. Find a spot in the living room or hallway and sit some distance from each other. Try to knock over your opponent's clothespin with the ball!


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2. Handball (outdoors): Try to hit the curb with a ball! 3. Badminton (outdoors): Create a playing field with shoes or sticks/stones. Or try to swing the shuttlecock back and forth as often as possible. You could also use other materials (scoop/frisbee/ball, etc.). 4. Basketball (outdoors): If you have a basketball court nearby, you could do a shoot out (or score ten times in the basket). 5. Volleyball (indoors or outdoors): You can use a ball for multiple purposes. With a football you can also throw over and you can do this in many different ways. Perhaps, it may be possible to play volleyball? Please note: if the ball is heavy, this is not wise, as it could lead to injuring your fingers!

7 Kicking, shooting and aiming

1. Football: Keep a ball in the air or, use a balloon or, a toilet roll (toilet roll challenge!).

2. Football: The assignments mentioned for handball (1) can also be applied to football!

3. Football: Slaloming. Create your own trail of shoes, toilet rolls, flowerpots and/or other materials. Who can slalom the fastest? Could you beat your own record?


1. Climbing: Do the koala challenge: https://www.youtube.com/watch?v=9ByLIOJyVV8 In this video you can see different couples doing a different koala-challenge. What is your fastest time?

2. Climbing: Create an obstacle course in the house or find a playground that provides one!

9 Swinging

1. Gymnastics: Use the swing in the playground when no one else is there! Other suggestions include: • Jump off while swinging to the front. • Stand on the swing. • Swing on a disc swing.

10 Music in motion

1. Dance: Use cool apps such as TikTok. 2. Dance: You could find a cool dance tutorial on YouTube, or just find

yourself a cool Just Dance-video on YouTube! 3. Dance: Make your own video about the physical distancing!

On the next page you will find your personal Olympic workout card!


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Personal Olympic workout card Basic movement skills Week 1 Week 2 Week 3 Extra: workout of the day 1 Balancing and falling

2 Romping and fighting

3 Moving and locomotion




7 Kicking, shooting and aiming


9 Swinging

10 Music in motion

Make sure you check out the video of the Physical Education and Sports Science Department of St. George’s The British International School Duisburg-Düsseldorf with the coolest challenges: https://www.facebook.com/173461149687433/posts/1114176932282512/


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5. Chill mode In this section, two topics are discussed: one that has to do with your ‘mind’ (or your emotions) and one that deals with your ‘body’. It is actually not possible to separate them, as both influence each other. If your body is restless, for example because you have too much or too little energy, if you pay close attention you can notice that this affects your ‘sense of well-being’, in other words how you feel. Once you know that, you could use that knowledge to contribute in a positive way to feeling good. 1. Consciously appreciating your own adaptability

With the help of this assignment you could pat yourself on the back! For it is quite clever how you have adapted yourself to this new situation, in which you are mainly at home (and on your own). With this assignment you will become more aware of yourself, and your own behaviour. This is called self-awareness: you can see yourself clearly and objectively through reflection and introspection1. • Step 1: Prepare

Pick up a pen and paper and write down the numbers 1 to 10 below each other. If necessary, you can expand this list.

• Step 2: Make a top 10 Write down ten things you have done to adapt yourself to the restrictions of the pandemic. Helpful thoughts You can still imagine how your life looked like before the sports clubs, schools and, other public facilities were closed. What was your life like then? And, how is that now? What has changed? What have you done to adapt yourself as best as possible? Write these things and number them 1 through to 10.

• Step 3: Think about what it has brought you so far

Under your top 10 list, write down what adjusting to the new situation has brought you so far.

• Step 4: Take a moment to be proud of yourself! Pat yourself on the back. You are doing very well!

• Step 5: Come up with a few tips for yourself Now write down the numbers 1, 2 and 3 below each other. If you were a friend of yours, what tips would you give you to be able to resume your life in good health? Think of your private circumstances, but also of school, sports and/or your friends. #STAYSAFE

1 source: https://positivepsychology.com/


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2. Body scan How are you? That is a frequently asked question these days. The answer is invariably: ‘well, good’. But… is that really the case?

How are you really doing? How are you feeling right now? What is going on in your head? What do you feel in your body? Sometimes it is good to think about it for a moment. A ‘body scan’ is a very simple way to do that. Instructions for a body scan The easiest way to perform a body scan is to turn on YouTube, or Spotify, and search for ‘body scan’. Then you just have to listen. J If you don't have internet/Wi-Fi at your disposal, you could do it yourself. Step 1 Find a quiet spot where you can sit upright or lie down. Step 2 Close your eyes, or focus them on a point in the room or the ceiling. First, take ten or twenty breaths to observe your breathing (in and out). Step 3 Now go through your entire body in your mind. Try to think about each part of your body to find out what you are feeling. The following applies here:

You do not have to change anything. It is fine as it is.


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• Try to feel where your body touches the chair or the mattress (or the floor).

• Start at your left foot. Just wiggle your toes. How does that feel? Do you feel the muscles under your foot? And your ankle? Are they flexible or stiff? Then move your thoughts to your right foot and do the same.

• Go from your ankles along your lower legs to your knees: do you feel the muscles in your calves? And your thighs? What do you feel?

• Then go from your knees to your hips: do you feel the chair or the ground? Do you experience a lot of pressure in this spot? How does that feel?

• Move your attention upwards, towards your stomach. How does it feel in your belly? Does it feel quiet, or maybe a little restless? Do you feel your belly going up and down when you breathe?

• Now move your attention from your lower back along your spine up to your shoulders. Try to pay attention to your entire spine: what do you feel? How do your shoulders feel? Are they tense or relaxed? You may want to lift your shoulders a little and lower them again to consciously feel what is happening in that spot.

• Then the last part: your head. Are your jaws relaxed? Your lips? Your tongue? Do you feel the air going in and out through your nose? How do your eyes, eyebrows and forehead feel? What do you sense? And what about the tip of your head?

• Now slowly open your eyes again. Breathe in and out a few more times and slowly sit up when you were lying down, or get up slowly when you were sitting down.

• Do a few stretches if necessary and then get on with your day!


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6. Lifestyle This section focuses on two issues: happiness and the Ramadan. We will start with the subject of happiness. Lockdown and happiness Many people associate happiness with money, achievements or power, but several studies have shown that we are partly responsible for our own happiness ourselves, for 50% to be precise. This is stated in the book In Search of Happiness by the Dutch social psychologist Ab Dijksterhuis. Using various studies, he explains what type of research has been conducted into the topic of happiness and what has emerged from these studies. For example, one study focuses on people who have had a (serious) accident and who have experienced many physical consequences, such as missing (part of) a leg or even being unable to walk and thus being bound to a wheelchair. You would expect these people to be a lot less happy than before the accident, but the opposite turned out to be true. Many people who took part in this study appreciated the little things in life more than before, making them even happier than before the accident. At Harvard University, a study on happiness started in 1938 that lasted for 75 years! During this study, several men were followed throughout their lives – and later those of their children – to see how childhood experiences influence health and happiness in middle age. Do you know what emerged from this research? When they were young men, they believed that hard work, fame, money, and impressive achievements would lead to happiness. However, they later concluded that that had not been the case. We are happiest when we have good relationships, with friends, family, lovers! Meaningful relationships make us live longer, happier and healthier. It does not depend on the amount of friends you have, or whether you are in a romantic relationship or not. It is about the quality of the relationships you have with the people around you: relationships in which you can really lean on each other, and in which you can trust each other. What does this pandemic and happiness have to do with each other? This crisis offers us an excellent opportunity to invest in the relationships we have with the people around us! With your parents, siblings, other relatives. With your friends or with the neighbours. So, do fun things with your family, and when it is possible again, once the lockdown is lifted, also with your friends. Take care of each other, invest in each other, be kind to each other, help each other, ask what the other person needs from you. And come up with some fun things to do! You do not feel like reading? In this TED talk video (12 minutes) these ideas are also explained: https://youtu.be/8KkKuTCFvzI


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Making happy memories As a family, you most likely know what you like and how you can spend your time together in a fun way. However, the tips below may be of some use to you! There are some very nice suggestions there but, above all be creative in coming up with fun activities yourself. Make sure it is always safe what you do: nothing should break or fall over (on top of someone). Fun activities: • Play a (board) game together! • Go outside and/or move together! • Build a cabin together! Take a picture of the cabin from the outside and

of course the inside!

• Do the Family Question Game (see also page 33).


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Ramadan Ramadan in 2020 is from April 23 to May 23. Ramadan is a holy month in the Islamic calendar (the ninth month) and is one of the five pillars or religious obligations of Islam. The Islamic year calendar is related to the lunar system. This means that a lunar month is shorter than when it is based on the sun (also called Gregorian calendar). On an annual basis, there are eleven days less. Ramadan starts when the first sign of the (new) moon is visible. During the month of fasting, Muslims abstain from eating, drinking, sex and smoking from sunrise (‘fajr’ prayer) till sunset (‘maghrib’ prayer). The fasting ends in the evening with a short prayer, a glass of milk and a date (the Prophet Muhammad broke his fast in this way). This is followed by the 'iftar', a meal. At the end of Ramadan, the Sugar Feast is celebrated. Why is Ramadan held? Sacrifice and reflection are the core values of Ramadan for Muslims. It is a month of tolerance, charity, fraternization and reflection. Solidarity with people in need is what it is all about. People who are fasting are learning discipline, self-control and stamina. The physical process of fasting reminds people of their religion and allows one to be aware of their self-development. Muslims are recommended to recite the Quran during this month. Especially in the last ten days during the night prayer, Muslims pray – or read – large parts of the Quran. Finally, there is a strong sense of togetherness within families and between Muslims worldwide. Fasting also leads to various detoxification processes that are good for one’s health. Ramadan and lockdown The spread of the novel coronavirus is having an impact globally, causing a crisis of historical repercussions. The effect of this on Ramadan may still be somewhat unclear. The current restrictions do allow for much greater time spent indoors, at home. This could potentially allow one to monitor more closely their own energy levels. As Muslims are only allowed to eat between sunset and sunrise, they often need to alter their sleep routine. A disadvantage is that people can only enjoy the evening meal with the family members within their household, and not with their extended family, as they are used to during the holy month of Ramadan. During the current lockdown, we may all have an opportunity to catch up on the sleep. Many people may even enjoy the peace and quiet they now have.


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Family question game Below are several questions. The questions are inspired by Pickwick's questions on tea bags. How does the game work? • Sit at the table with your family and pour a drink for everyone. Sit back and take time for each other. • Write the questions on small cards and shuffle these cards. • Put the pile of cards in the middle and take a card in turn. Or hand out a number of cards to everyone and take turns answering the questions on them. • After someone has read the question and has given the answer, you could always ask follow-up questions. You could do that by asking open questions that start with: how, who, what, which, why, etc. Have a lot of fun! The questions are as follows: 1. If you could redo the past week, what would you do differently? 2. Have you met someone this year who changed your life? 3. Who would you like to travel around the world with? 4. Do you dare to follow your dreams? 5. Which three things can you not live without? 6. Who surprised you recently? 7. With whom can you express your feelings? 8. Who haven't you caught up with for a long time? 9. Who do you want to spend more time with? 10. If you were a superhero, who would you be? 11. When was the last time you were proud of yourself? 12. When do you take a moment for yourself? 13. What have you always wanted to learn? 14. What are you most proud of? 15. What do you regret most? 16. What gives you the most energy? 17. What were you most grateful for last week? 18. What would you like to spend more time on? 19. Where do you feel at home? 20. What can you really enjoy? 21. What brings a smile to your face? 22. What is the best lesson you have learned by making an error? 23. What is the best thing you have learned from your grandmother? 24. What was your ultimate moment of happiness? 25. What is the best feeling in the world for you? 26. What was the last thing on your mind yesterday? 27. What is your favourite season of the year? 28. What would you like to do again?


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29. What would you still like to ask someone? 30. What would you like to say to your younger self? 31. What inspires you? 32. What is the most beautiful compliment you have ever received? 33. What is your favourite place? 34. What is your greatest wish? 35. What do you prefer to do in your spare time? 36. What activity do you always postpone? 37. What would you do if you were a small child again for a day? 38. What is your strangest nickname? 39. What can really move you? 40. What was your best adventure? 41. What is your talent? 42. What would you do with ten million euros? 43. What is your favourite sport? 44. What is your favourite memory? 45. What is your strangest character trait? 46. What is your morning ritual? 47. What is your favourite day of the week? 48. What is important to you in a relationship? 49. What goal do you want to achieve this year? 50. What good intention do you have every year? 51. What story do your friends always tell about you? 52. Which place in the world do you want to go? 53. What day in your life would you like to redo? 54. Which rule would you preferably like to break? 55. Which games do you prefer to play? 56. What challenge would you like to take on again? 57. Which film has really impressed you? 58. Which dream has already come true? 59. What everyday things make you happy? 60. Who is the nicest person you have met in the past year? 61. Who makes you happy? 62. Who would you like to thank personally? 63. Who do you trust the most? 64. Who is the last person you thought of? 65. Who is a role model for you? 66. Who was your first love? 67. Who always makes you laugh? 68. Who do you call for a fun night out? 69. How do you recharge yourself? 70. Come up with a good question yourself!


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Acknowledgments Special thanks to: • Ayse Aksu • Nel van Beelen • Winston Boldewijn • Nancey Breugem • Jelle Buisman • Estêvão Cordovil • Ana Dalila de Sousa Rodrigues • Desiree Nuij-Kempes • Emma Fransen • Karin de Gooijer • Floor van Harskamp en Dominic Cronin • Marc Lammers • Angela Malestein • Ellen van den Merendonk • Tim Stevens • Ralph Verwer • Danny Wals and Manta Bosse • Johan de Wit

And: • KVLO • EUPEA


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Image credits Page Image Credits Obtained from 1-38 Watermark PublicDomainPictures Pixabay 1 Olympic medal Dan Onaca Pixabay 3 Social distance Gerd Altmann Pixabay 4 Johan de Wit Martin de Jong Personal communication 6-7 Jelle Buisman Jelle Buisman Personal communication 9-10 Marc Lammers Marc Lammers www.marclammers.nl 11 Emma Fransen Emma Franse Personal communication 12 Calvin Stengs AZ Alkmaar www.az.nl 13 Angela Malestein https://dames.handbal.nl 14-15 Tree pose Annalise Batista Pixabay 15 Tree pose (2) Gerd Altmann Pixabay 14-16 Crow pose Yoga With Briohny YouTube 14-17 Flyer (acrobatics) Stylecraze Yoga YouTube 19 10 BMS (ASM) Athletic Skills Model www.athleticskillsmodel 19 Weightlifting MCvec Pixabay 21 Man/woman

silhouette Mohamed Hassan Pixabay

22-25 10 BMS (ASM) Athletic Skills Model www.athleticskillsmodel 28 Meditation John Hain Pixabay 31 Dice OpenClipart-Vectors Pixabay 31 Playing card Clker-Free-Vector-Images Pixabay 31 Dartboard Clker-Free-Vector-Images Pixabay 31 Building a cabin (2) Ralph Verwer Personal communication 32 Background Annalise Batista Pixabay 35 Acknowledgments Prawny Pixabay 38 Jennifer Nuij Jennifer Nuij Personal gallery 38 Child with flag Jennifer Nuij Personal gallery

Websites used https://dames.handbal.nl https://positivepsychology.com/ www.athleticskillsmodel.nl www.az.nl www.facebook.com/SGBISDuisburg/ www.marclammers.nl www.nocnsf.nl www.olympic.org/sports www.pixabay.nl www.youtube.com www.wikipedia.nl


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YouTube pages used Page Person or

organization YouTube link

11 Emma Fransen https://youtu.be/nLdQFSqWqEo 15 Tree Pose https://www.youtube.com/watch?v=V_V4gM4ExLI 16 Crow pose https://www.youtube.com/watch?v=DgvjvwPGLPY /

https://www.youtube.com/watch?v=-a6iM_JRA34 17 Flyer (acrobatics) https://www.youtube.com/watch?v=lkcg3w7gsms 21 FitnessBlender https://youtu.be/c4DAnQ6DtF8 21 FitnessBlender https://youtu.be/140RTNMciH8 21 CrossFit® https://youtu.be/L8fvypPrzzs 21 Purple patch

fitness https://youtu.be/K2UZq6uq_mY

21 CrossFit® https://youtu.be/TU8QYVW0gDU 21 CrossFit® https://youtu.be/_HDZODOx7Zw 21 CrossFit® https://www.youtube.com/watch?v=C_VtOYc6j5c 21 LIVESTRONG.COM https://youtu.be/Bw9YuQTTc58 21 Well + Good https://youtu.be/cnyTQDSE884 21 Nathan Loy https://youtu.be/A1kmdG49P88 22 Salva Estañ

Arronis https://www.youtube.com/watch?v=SHPyRj2VWvc

23 POPSUGAR Fitness https://www.youtube.com/watch?v=jCTEVKRTuS8&t=480s 23 POPSUGAR Fitness https://www.youtube.com/watch?v=EcqYeThduWk 25 Steve Cook https://www.youtube.com/watch?v=9ByLIOJyVV8 27 TED https://youtu.be/8KkKuTCFvzI


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About the author Jennifer Nuij is a 35 years old Physical Educator from Amsterdam, the Netherlands. She is a highly motivated and enthusiastic PE teacher, always thinking about improving the quality of her lessons in order to help her pupils develop or strengthen their sports identity. Joy, being successful and variety are keywords in her lessons. Due to the coronavirus she came up with the idea of a sports booklet to provide her pupils (in secondary school) with fun exercises and reflection moments. Jennifer, together with her colleagues, wrote several sports booklets when May-holiday came up. The first booklet was presented on March 16th 2020. Jennifer wanted something special so her pupils would be exercising and having fun on a regular basis and forgetting about their current situation for a little while, especially during holidays. As an Athletic Skills Model instructor, she found a way to combine the Olympic Games and basic movement skills of the Athletic Skills Model and made everything come together in the Dutch versions of this booklet. Jennifer: “What’s really special about this booklet is how mental health and exercise are intertwined. People are suffering from anxiety and burnouts more than ever. We should use this worldwide pandemic in our advantage and tell our kids about our limits, both mental and physical. We should tell them how to listen to their own body signals and be kind to themselfs. Hopefully, this sports booklets will bring a little joy and reflection to children, and their families, in lockdown.”

Documents

Sports booklet Olympic Games Tokyo 2020 Jennifer Nuij ... · organized sport activities, P.E. teachers and coaches worldwide are providing their pupils with this sports booklet to