Transition

Active Schools and PE @ Forrester

Welcome to Forrester High School.

Sport and Physical Activity is really important and is usually part of your transition programme. This year we are

doing this virtually. You can choose how many activities you want to do throughout the week. When you take part

in the challenges on the next few pages, please share your results with us @forrestersport @ActiveSchoolsED or you

can email use below.

We hope you enjoy the challenges!

Shona Clark, Active Schools Coordinator shona.clark@ea.edin.sch.uk

Nicole Christie, Curriculum Leader PE Nicole.Christie@forrester.edin.sch.uk

Sports Challenges

There are lots of sports challenges and bonus activities to choose from in the next few pages: The videos are available on the website from Monday 22nd June. https://forresterhighschool.org.uk/extra-curricular/sports-clubs

Athletics (Video demonstration available on the website) There are 5 events to take part in:

1. Shuttle Run (Set out a 5 metres distance with 2 markers. Run back and forwards and touch each marker as

you go. How many shuttles can you run in 20 seconds?)

2. Long Jump (Stand feet together – jump forward as far as you can and land with both feet together and mark

your distance)

3. Vertical Jump (Jump as high as you can with both feet together. Stand near the wall and tap the wall at the

highest point)

4. Throwing (Use 3 objects to throw and a set up a target 3 metres away. Throw all 3 and see how many you

score)

5. Speed Bounce (Jump sideways over an object (you can use a jumper or other marker) as many times as you

can in 20 seconds)

Record your score and check the medal table below to see if you achieved a GOLD, SILVER or BRONZE

medal.

Challenge No. Gold Silver Bronze

Your Score / Time

Your Medal

1 Shuttle Run (how many shuttle runs can you do in 20 seconds)

16 or more 11-15 5-10

2 Long Jump (how far can you jump) 1.80m 1.50m 1.0m

3 Vertical Jump (how high can you jump) 40cm 30cm 20cm

4 Throwing (how many could you get in from 3 metres) 3 2 1

5 Speed bounce (how many jumps could you do in 20 seconds)

More than 30 16 -30 5- 15

Basketball (Video demonstrations) available on the website

1. Shooting Challenge – Get 5 pairs of socks and a large bin or bucket. Take 4 large steps back and see how

many socks you can score into it. Complete 5 times and count your total score.

2. Dribbling challenge – 20 right hand dribbles, 20 left hand dribbles, 20 crossover dribbles - repeat 3 times and

note your score.

3. Passing challenge – get a pair of socks and a partner. Start close together, pass from one hand and have

your partner catch with one hand only. Repeat back with you catching. Take a step back and repeat. See

how many steps back before you drop the socks.

4. Shooting challenge – place your bucket in one spot. Have 3 pairs of socks to hand. Starting in close you

must score at least 1 sock out of the 3 to move on. Step back and repeat. Step back until you do not score

any of the 3 socks in the bucket. See how many steps away you can get.

5. Dribbling challenge – separating your feet into a wide stance. You must dribble the ball around your feet in a

figure of 8. Keeping the ball as low as possible, complete this 6 times. Time how long it takes you to

complete the task.

6. Shooting challenge – shoot the ball up into the sky. Whilst the ball is in the air you must touch your head,

shoulders, knees and toes before catching it again. Make sure you throw it high enough. How many

repetitions can you do before dropping it.

7. Passing accuracy challenge – Get out a large plate and place it 5 large steps away from you. With your right

hand throw a pair of socks at it 10 times. Then do 10 with your left hand. Count how many hit the plate?

Shooting challenge – place your bucket in one spot. Grab a pair of socks. Spinning round on the spot 5 times you are

then going to shoot into the bucket. If you miss spin around and try again.

Using a ball and basket or socks and a bucket. Show us your best trick!

Record your score and check the medal table below to see if you achieved a GOLD, SILVER or BRONZE

medal.

Challenge No. Gold Silver Bronze Your Score /

Time Your

Medal

1 Shooting 20-25 11-19 5-10

2 Dribbling 2 mins or

less 2-4 mins More than

4 mins

3 Passing More than 4 2-4 1

4 Shooting More than 4 2-4 1

5 Dribbling

Less than 18

seconds 19-40

seconds More than 40 seconds

6 Shooting More than 4 2-4 1

7 Passing 15- 20 10 -14 4- 9

Bowling (Video demonstrations) available on the website Game 1

Throw the jack (this can be anything in your house – e.g. a ball, hat, socks. Once it has landed you can use whatever

you have in your house (socks) to play the game. Each player has 4 pairs of socks and takes it in turn to throw them

underhand as close to the jack as possible. The winner is the one closest to the jack and gets 1 point. Play 5 times

and record your points.

Game 2

Set out A4 paper with 10, 20 and 50 points (as the points get higher they are further away). Throw 4 pairs of socks

underhand and try to land the socks on the points. Do this 5 times and record your total points.

Game 3

Skittles – set up 6 targets in a triangle (you can use empty milk bottles, juice cartons, toilet rolls). Throwing

underhand, you have 3 pairs of socks to knock over as many skittles as possible. Do it 5 times and count how many

targets you knock over

Record your score and check the medal table below to see if you achieved a

GOLD, SILVER or BRONZE medal.

Challenge No. Gold Silver Bronze

Your Score / Time

Your Medal

1 Game 1 4-5 2-3 0-1

2 Game 2 160-250 60-150 0- 50 3 Game 3 21-30 11-20 0-10

Dance (Video available on the website) There are no further instructions for dance.

Football (Video demonstrations available on the website) Scoring System:

1. Ronaldo Toe Taps – Alternating between your left and right foot, how many times can you touch the ball

with the bottom of your feet like Cristiano Ronaldo in 30 seconds? Each touch = 1 point.

2. Cuthbert Keepie Uppies – Using any body part except from your hands and arms, how many times can you

keep the ball up in 30 seconds like Erin Cuthbert? If you like, you can let the ball bounce between each

touch. Each touch = 1 point.

3. Messi Shuffle – Alternating between your left and right foot, how many times can you touch the ball with

the insides of your feet like Lionel Messi in 30 seconds? Each touch = 1 point.

4. Rapinoe Shuttles – Starting the middle, how many shuttle runs can you complete like Megan Rapinoe in 30

seconds? 4 touches of the ball + 1 sprint = 1 point.

Record your score and check the medal table below to see if you achieved a GOLD, SILVER or BRONZE

medal.

Challenge No. Gold Silver Bronze Your Score /

Time Your Medal

1 Ronaldo Toe Taps 51-70 31-50 1-30

2 Cuthbert Keepie Uppies 21-30 11-20 1-10

3 Messi Shuffle 61-80 41-60 1-40

4 Rapinoe Shuttles 5+ 4 1-3

Hockey (Video demonstrations available on the website) Hockey Skills

1. Lay out 4 markers/ cones in a square. Dribble the ball round 4 cones in an anti-clockwise direction

2. Lay out 4 markers/ cones in a square. Dribble the ball round 4 cones in a clockwise direction

3. Lay out 4 markers/ cones in a line. Dribble the ball in and out of the cones.

4. Indian Dribbling – passing the ball side to side by tipping the stick to use the reverse. Use 2 cones/ markers

for this.

5. Use the reverse stick pass to weave the ball in and out of a line of cones/ markers

6. Keepie uppie challenge – how many can you do?

Record your score and check the medal table below to see if you achieved a GOLD, SILVER or BRONZE medal.

Challenge No. Gold Silver Bronze Your Score /

Time Your

Medal

1 Keepie uppies – how many can you do? 6 or more 4-5 2-3

Netball (Videos demonstrations available on the website)

1. BODY PASS - Pass the ball around your body, without dropping the ball, practice passing the ball in both

directions. Challenge – how many times can you pass the ball around your body to the right in one minute

and how many times can you do it to the left in one minute without dropping the ball.

2. KNEE PASS - Stand on your right leg and raise your left knee. Pass the ball under your left knee, try and stay

well balanced, switch legs.

3. FAST FEET - Use a marker, anything will do, fast feet twice around the marker one way, keep looking straight

ahead and then do a burpee, then go twice the other way, remember to look straight ahead, then do a

burpee. Challenge - See how many times you can do this in a minute.

Get someone in your house to help with these next drills.

4. LIGHT FINGERS - Stand opposite each other, quite close, just using your fingertips, pass the ball between

you, nice and fast. Then start to take small steps back.

5. PASSING DRILL Stand opposite each other, about 3 meters apart, and pass the ball using your right hand

only and then pass the ball using your left hand only. You can also use a wall if you do not have a partner.

See how many passes you can do in one minute!

6. SIT UPS - Lie on your back, legs bent, arms stretched out over your head, holding the ball. Sit up and pass the

ball under one leg, lie back down again, do it again and pass the ball under your other leg.

Record your score and check the medal table below to see if you achieved a GOLD, SILVER or BRONZE

medal.

Challenge No. Gold Silver Bronze Your Score /

Time Your

Medal

1 Body Pass Left (how many times in one minute)

45 or more 31-45 5-30

2 Body Pass Right (how many times in one minute)

45 or more 31-45 5-30

3

Fast feet and burpee (how many can you do in a minute)

More than 20 11-19 2-10

4 How many passes in a minute

More than 50 25-49 10-24

Orienteering (Video explanation available on the website) To go orienteering we need a map of the area where we want to go Challenge1: Draw a Map of your Room or Garden Challenge 2: Add a Course to your Map Challenge 3: Put out markers and challenge someone to try your course Challenge 4: Can they now make a course for you?

Rugby Challenge 1: Down & Up Shuttles / Single Leg Hops / Two Footed Broad Jumps

This challenge develops speed off the mark, speed off the ground, increases ankle / knee stability, balance and

explosive power. All required within Rugby and other sports.

Mark 2 fixed points 10 meters apart. In any order, complete 10 down & up shuttle runs (at marker go to ground on

chest then back up), 10 lengths of single leg hops and 10 lengths of two footed broad jumps in one go. 1 length = 10

meters. Record accumulative time for all 3 exercises.

Challenge 2: Throw, 360 & Catch

This challenge develops your hand and eye co-ordination, your ability to generate power through your arms, track a

moving object, position yourself and your hands accurately to catch that moving object. Similar to catching a ‘high’

ball or kick in Rugby.

With a ball or object able to be thrown and caught find yourself some space. You need to throw the ball as high as

you can each time, once thrown you must compete a 360-degree spin then catch the ball/object. Count how many

completed catches you get in 30 seconds. If you drop the ball / item your score is wiped, and you start from zero

again.

Challenge 3: Target Practise

Using a similar set-up as challenge 1, change the distance from 10m fixed points to 5m fixed points. Stand on a fixed

point with a ball or throwable object facing the other fixed point 5m away. The fixed points are your ‘targets’. You

have 30 seconds to hit the targets as many times as possible. You get 1 chance to hit each fixed target. Wherever the

ball or object lands is where you throw from next. This challenge develops the technique and accuracy of a pass

under pressure, turning it into a skill.

Challenge 4: Keepie Uppie

Being familiar with a ball or object, knowing how it will react to certain forces will allow you an insight into what to

expect when you perform a movement in a specific way e.g. difference between a spin pass and pop-pass in rugby.

Using a rugby ball or other object you have to complete the following in order:

10 passes around your waist

10 figure of 8’s between your legs

5 chip and catch off your strong foot

You have 30 seconds to complete all 3. Each component = 1 point. If you drop the ball / object you start again from

zero.

Record your score and check the medal table below to see if you achieved a

GOLD, SILVER or BRONZE medal.

Challenge No. Gold Silver Bronze

Your Score / Time

Your Medal

1

Game Related Fitness & Conditioning

Under 2 mins

2 min – 2min

30s

2 min 31 sec – 3

min

2 Throw, 360 & Catch 18-20 12-17 1-11

3 Target Practise 20+ 11-19 1-10 4 Keepie Uppie 3 2 1

Swimming (Video demonstrations available on the website)

1. Squat and jump to a streamlined position (tall with hand stretched up in the air)

2. Lie on your back and kick your legs (put your hands under you so that you don’t arch your back)

3. Plank challenge – hold a plank and try to gently knock your partners hand away

4. Box jumps – jump with 2 feet onto a step and land bent knees and 2 feet together.

5. Press Ups – you can be on your knees or toes and do as many as you can in 20 seconds

Record your score and check the medal table below to see if you achieved a

GOLD, SILVER or BRONZE medal.

Challenge No. Gold Silver Bronze Your Score

/ Time Your

Medal

1 How many can you do in

40 seconds 28 or more 15 - 27 6-14

2 How long did you manage

to keep going 26-40

seconds 16-25

seconds 5-15

seconds

3

Plank challenge score – how many points can you

get 3 or more 2 1

4 Box jumps 10 or more 5-9 1-4

5 Press ups 10 or more 5-9 1-4

Tennis (Video available on the website) Challenge 1 Tennis Coordination

Set out 4 markers about a metre apart – run through the shoes and then side step back. How quickly can you do this

3 times?

Challenge 2 Reaction drills (5 skills)

1. Partner holds the ball up and you have your hands above their hands. Your partner drops the ball and you

catch it with one hand after no more than one bounce.

2. Repeat the above with your non dominant hand

3. Repeat with No bounce allowed

4. Repeat now with 2 balls (one in each hand)

5. Repeat with 2 balls and no bounce

Challenge 3 Reaction drills

1. Keep the balloon up using the pole held between both hands (how long can you keep going?)

2. Throw the ball onto the wall and catch when it rebounds (the ball is not allowed to bounce). Catch with one

hand and then the other.

3. Use the tennis racquet and hit the ball against the wall (the ball is not allowed to bounce). How long can you

keep going without the ball bouncing?

Challenge 4 Racquet skills

1. Keepie uppies (bounce the ball on the centre of the racquet). How many can you do in a minute?

2. Try keepie uppies with your non dominant hand

3. Hit the ball down on to the ground and see how many you can do?

If you don’t have a racquet you can try with your hand

Record your score and check the medal table below to see if you achieved a GOLD, SILVER or BRONZE medal.

Challenge No. Gold Silver Bronze

Your Score / Time

Your Medal

1

Video 1 Coordination Challenge – how quickly can you run through the cones and side step back 3 times

13 seconds or quicker

14 – 18 seconds

18 seconds or slower

2 Reaction drill – how many of the 5 skills did you manage to do? 4 out of 5

2-3 out of 5 1 out of 5

3 Reaction drill (how long can you keep the ball or balloon up)

More than 3

minutes 1-2

minutes Less than a

minute

4 Racquet skills how many keepie uppies can you do in a minute

More than 60 59-25 1-24

Ultimate frisbee Frisbee Flip - 2 Players. Each player picks either Top or Bottom of Frisbee. Each player then picks a selected spot and marks it with a cone. Players take it in turns (5 turns each) to flip the frisbee like a coin. As soon as it lands, the player whose side is facing up must run to their selected spot. The other player must try to catch them before they reach it. 1 point is awarded if you make it to your spot, or if you catch your opponent. Play 3 games and keep a note of your total score Frisbee Bowling - 1+ Players. Get your Frisbee (or equivalent). Get your Toilet Roll (or equivalent) and build a tower with 6 toilet rolls. Walk 5m (5 big steps) from the tower and mark a line with cones (or equivalent). Throw your frisbee at the tower and count how many rolls you can knock down – 1 point is awarded for each roll you knock over. Reset the tower after each throw – count your total number of points after each throw. Play 3 times and keep a note of your total score Frisbee Golf - 1+ Players. Using your Tennis Balls (or equivalent) set up 6 targets (“golf holes”) around your outdoor space. Try to make these about 5 metres away. Take turns throwing the frisbee (or equivalent) to each of the targets, one after the other. Just like golf, try and take as few shots as possible to land the frisbee on top of all the targets. Keep a note of your score – remember the lowest score is the winner. Get Creative - Try rearranging the targets to make a new “golf hole” and start again Beat the clock - Set a timer for 5 minutes. Pass and Throw the Frisbee back and forth making sure you don’t drop it – make sure you are 5metres apart. If the Frisbee drops, re-set the clock and start again. Was that easy? – Next time, keep a note of how many passes you manage in the 5 minutes and try to beat it next time

Record your score and check the medal table below to see if you achieved a

GOLD, SILVER or BRONZE medal.

Challenge No. Gold Silver Bronze

Your Score / Time

Your Medal

1 Frisbee Flip 10 -15 5-9 2-4

2 Frisbee Bowling 14 -18 9- 13 4-8

3 Frisbee Golf

18 or

less 19 - 25 25 or more

4 Beat the Clock 100 + 50-99 10-49

Bonus activities (Olympic Themed)

Design a medal for Games @ The Hub

Come up with an Olympic Motto

Some examples are

- Tokyo Olympics – ‘United by Emotion’

- Rio Olympics – New World’

- London Olympics – ‘Inspire a Generation’

Design an Olympic emblem

There are a few examples below to give you some inspiration

A – Z Olympic Challenge

Come up with an Olympic themed word for every letter of the alphabet

A N

B O

C P

D Q

E R

F S

G T

H U

I V

J W

K X

L Y

M Z

Olympic Rings Game

Create your own rings game. An example is shown below. Put the bronze target closest to

your starting point and then silver further away and gold the furthest away. Toss the rings

over the bottles and see how many points you can get!

Gold = 3 points Silver = 2 points Bronze = 1 point

Olympic Targets Game

Create your own target rings game. An example is shown below of how to layout your

rings. Then use socks or a bean bag and throw from at least 3 metres away. You have 5

socks to throw to see how many points you can get!

Green = 5 points Red = 4 points Yellow = 3 points Black = 2 points Blue = 1 point