STAY ACTIVE WITH SSP€¦ · STAY ACTIVE WITH SSP EQUIPMENT: • Tennis Racket or Plastic Bat • Tennis ball or small ball that can bounce INSTRUCTIONS: See how many you can do in

@TRW_SSP

#StayInWorkout

Share your attempts and keep up to date on our Twitter

#TRWSSPVirtualChallenge #StayHomeStayActive

www.threeriverswatfordssp.co.uk

STAY ACTIVE WITH SSP

EQUIPMENT:

• Tennis Racket or Plastic Bat

• Tennis ball or small ball that can bounce

INSTRUCTIONS:

See how many you can do in 1 minute then try and beat your score

• With two hands can you bounce the ball keeping the ball central to the

racket and standing still

• To challenge yourself can you now try one handed or whilst walking

TIPS:

• Keep your eyes on the ball

• Make sure that you keep the racket straight as the ball bounces

• The ball should be bouncing no further than head height

Racket Bounce

#StayHomeStayActive

http://www.threeriverswatfordssp.co.uk/

@TRW_SSP

#StayInWorkout





EQUIPMENT:

• Boxes of different sizes

• Soft objects to throw such as ball, bean bag or pair of rolled up socks

INSTRUCTIONS :

• Can you throw the object into the box? How many can you get in?

• Mark a starting position and set up different targets at varying distances

• Throw the soft object and aim for the box

• Count how many times you can consecutively get your objects in the box

and try to beat your score

TIPS:

• Use an underarm throw

• For an extra challenge move the targets further away or try with your weaker hand

Box Challenge

#StayHomeStayActive


@TRW_SSP

#StayInWorkout





EQUIPMENT:

• The stairs or an outdoor step

INSTRUCTIONS:

• Using the bottom step, complete as many steps as you can in one

minute

• To challenge yourself try with your feet together and jumping up and

down the step

TIPS:

• Try to place your feet in the same positions

• Keep arms out to help with balance

Step Challenge

#StayHomeStayActive


@TRW_SSP

#StayInWorkout





EQUIPMENT:

• Tennis Racket or Plastic Bat

• Tennis ball or small ball

INSTRUCTIONS:

See how long you can balance the ball for

• With two hands can you balance the ball keeping the ball central to the

racket

• Mark out a starting position and marker to walk to

• Challenge yourself by moving quicker and also try one handed

TIPS:


• Make sure that you keep the racket straight to keep the ball still

Racket Balance

#StayHomeStayActive


@TRW_SSP

#StayInWorkout





EQUIPMENT:

• Small soft ball

• Variety of empty plastic bottles

INSTRUCTIONS:

• Group a selection of bottles together at a 2m distance

• Mark out a starting position

• Aim to throw and hit all bottles or as many as you can hit

• Try and beat your score by toppling as many bottles as you can

TIPS:

• Try moving the bottles 1m apart as an extra challenge

• Add more bottles and why not challenge someone to a game

• Use an underarm technique

Bottle Tumble

#StayHomeStayActive


@TRW_SSP

#StayInWorkout





EQUIPMENT:

• Tennis ball or any sized ball that can be caught with 2 hands

INSTRUCTIONS:


• Using the floor can you bounce the ball and catch with 2 hands

• Can you now bounce the ball and catch with 1 hand

TIPS:


• Push the ball to the floor which will result in a good bounce

Bounce & Catch

#StayHomeStayActive


@TRW_SSP

#StayInWorkout





EQUIPMENT:


INSTRUCTIONS:


• Using an outdoor wall can you bounce the ball and catch with 2 hands

• Can you now bounce the ball and catch with 1 hand

TIPS:


• Push the ball to towards the wall with an underarm throw

• Set yourself in a ready position with knees bent and ‘W’ shape with hands

Rebound & Catch

#StayHomeStayActive


@TRW_SSP

#StayInWorkout





EQUIPMENT:


INSTRUCTIONS:


• With a partner using throw with 1 hand for your partner to receive and catch

with 2 hands

• Now try throwing and catching with 1 hand only

TIPS:


• Create a bowl shape with hands when catching and the same with one hand

• Knees bent and in a ready position

• Try different throwing techniques including underarm

Pair Catch

#StayHomeStayActive


@TRW_SSP

#StayInWorkout





EQUIPMENT:

• Balloon

INSTRUCTIONS:


• Using both feet see how many keepy-uppy’s can you achieve without the

balloon touching the floor

• Try and also use your head, chest and quads to keep that balloon off the

ground

TIPS:

• Keep your eyes on the balloon

• Be prepared to move and stay balanced

• Try tapping the balloon lightly for better control

Balloon Keepy-Uppy’s

#StayHomeStayActive


@TRW_SSP

#StayInWorkout





EQUIPMENT:

• Balloon

INSTRUCTIONS:


• Juggle one balloon from on hand to the other

• Keep the balloon moving use the palm of the hand

• Try different heights to challenge yourself

TIPS:

• Keep your eyes on the balloon

• Set yourself in a balanced position

• Lightly tap the balloon to keep in control

Balloon Juggle

#StayHomeStayActive


@TRW_SSP

#StayInWorkout





EQUIPMENT : • Hoops, boxes, buckets and other objects.

• Soft objects to throw such as a ball, bean bag or pair of rolled up socks

INSTRUCTIONS: See how many points you can get. Then try and beat your score!

• Try to make three targets if you can.

• Throw a ball or object into the targets.

• Point system - Closest = 10 Middle = 20 Furthest = 30

TIPS:

• Keep your eyes on the target

• Use an underarm throw

• Try with your weaker hand

Target Throw

#StayHomeStayActive


@TRW_SSP

#StayInWorkout





EQUIPMENT : ● Post it note

INSTRUCTIONS:See how high you can jump and then try and beat your score!

● Hold the sticky note in one hand

● Jump as high as you can and stick the sticky note on the wall

TIPS:• Make sure you bend your knees before you jump • Use your arms to give yourself momentum

Vertical Jump

#StayHomeStayActive


@TRW_SSP

#StayInWorkout





EQUIPMENT :

● Hard boiled egg

● Cones or household objects

INSTRUCTIONS: See how quickly you can complete the obstacle course!

● Create a mini obstacle course

● Place the egg on the spoon

● Try to complete the course without the egg falling off

TIPS: • Start slowly

• Keep the spoon as still as possible

Egg and spoon

#StayHomeStayActive


@TRW_SSP

#StayInWorkout





EQUIPMENT : • Towel or other house hold object

INSTRUCTIONS:How many times can you jump side to side over the towel in 30 seconds?

• Jump over the towel side to side as many times as you can in 30 seconds

• Try again to beat your score

TIPS:• Jump on your tiptoes

• Keep your feet together

Speed Bounce

#StayHomeStayActive


@TRW_SSP

#StayInWorkout





EQUIPMENT :

• Balloon

• String

• Two chairs

INSTRUCTIONS:

How many times can you hit the balloon over the net without it falling?

• Create a net by tying a piece of string between two chairs

• Hit the balloon back and forth over the net by running one side to the other

• Try to keep the balloon from falling to the floor

TIPS:

• Ensure chairs are facing inwards to avoid tripping over them

• Keep light on your toes so you can move quickly from side to side

Balloon Volleyball

#StayHomeStayActive


@TRW_SSP

#StayInWorkout





EQUIPMENT :

• Soft object such as a bean bag, soft toy or rolled up pair of socks

INSTRUCTIONS:

How many hops can you do whilst balancing the object on your head?

• Balance the object on your head

• Now try hopping on the spot whilst balancing the object

• Can you swap legs without dropping it

TIPS:

• Stand up straight and keep your head up

Balance

#StayHomeStayActive


@TRW_SSP

#StayInWorkout





EQUIPMENT :

• None

INSTRUCTIONS:

How many jumping jacks can you do in 1 minute?

• Start with your feet together and arms by your side

• Jump and extend your legs and raise your arms at the same time

• Jump back to the starting position

TIPS:

• Keep your knees slightly bent

• Keep your head up

Jumping Jacks

#StayHomeStayActive


@TRW_SSP

#StayInWorkout





EQUIPMENT :

• None

INSTRUCTIONS:

How many seconds can you hold a stalk pose for?

• Stand on one leg and place your other leg on the inside of your thigh.

• Reach your hands up to the sky.

• Using your balance, time how long you can hold the pose for

TIPS:

• Try and focus on one point

• Use your core muscles to help you balance

Stalk Pose

#StayHomeStayActive


@TRW_SSP

#StayInWorkout





EQUIPMENT :

• Chair

INSTRUCTIONS:

How many tricep dips can you complete in 1 minute?

• Sit on the edge of the chair with your hands behind your hips

• Move forward off the chair with your arms holding you up

• Lower your body down and then back up

TIPS:

• Keep your head up and shoulders down

• Move your feet out so your knees are over your ankles when you lower down

Tricep Dip

#StayHomeStayActive


@TRW_SSP

#StayInWorkout





EQUIPMENT :

• Large soft ball

• For an extra challenge can you try with a smaller ball

INSTRUCTIONS:

How many successful catches off the wall can you make in 1 minute whilst

moving side to side?

• Standing 1 metre away, can you throw the ball diagonally at the wall

• Move by side stepping and see if you can catch the ball again

TIPS:


• Have your hands ready to catch the ball

• Stay light on your feet with your knees slightly bent so you can travel side to side

Side Step & Catch

#StayHomeStayActive


Documents

STAY ACTIVE WITH SSP€¦ · STAY ACTIVE WITH SSP EQUIPMENT: • Tennis Racket or Plastic Bat • Tennis ball or small ball that can bounce INSTRUCTIONS: See how many you can do in