gilliangorelik.weebly.com · Web viewWarm-ups are important in order for our heart, muscles and joints to be ready for the main sport we are playing. If we do not warm-up we can

Created by Gillian Gorelik University of Utah

Parks, Recreation & Tourism MS

SPORTS OF ALL SORTS CURRICULUM

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Contents

1) Guidelines When Working With Children Ages 3-7..................................3

2) Warming up and Cooling Down Activities ............................................4-6

3) Nutrition Activities..................................................................................6-9

4) Stretching Exercises ...................................................................................9

5) Activities for Children Ages 3-7.........................................................10-46a. Soccer.........................................................................................10-13b. T-ball .........................................................................................14-17 c. Flag Football..............................................................................18-20 d. Hockey.......................................................................................21-23 e. Running/Relay Races.................................................................24-26 f. Basketball...................................................................................27-30 g. Yoga.......... ................................................................................31-34 h. Parachute Games.......................................................................35-38 i. Dance..........................................................................................39-46

6) Child's Physical Activity and Healthy Eating Log...................................47

7) At-Home Activities..............................................................................48-56

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Guidelines When Working With Children Ages 3-7 in a Recreation Program

1) These age groups need lots of breaks in between activities.

2) There needs to be a variety of activities where their main goals are surrounded by fun

and play.

3) Activities should teach different fundamental motor skills, such as locomotor skills

(jumping and chasing), non-locomotor skills (stretching and balancing), and manipulative

skills (throwing and kicking).

4) The coach needs to have a positive attitude at all times.

5) The coach needs to support a task-oriented environment. This means that the coach

supports effort and skill development, rather than winning and losing.

6) Participants should not be involved in much competition until age 6. Coaches should

focus activities around cooperation, rather than competition.

7) Coaches should create an environment that supports creativity and self-expression.

8) Coaches should create an environment that supports a lifelong habit of exercise and

healthy eating.

9) Coaches should create an environment that fosters positive and supportive

relationships with coach to participant, participant to participant, participant to guardian,

and coach to guardian.

10) Coaches should focus on creating a holistic program that involves athletic skills,

social skills (cooperation, taking turns, having teammates), emotional skills (it is okay to

lose and effort is more important), and cognitive skills (listening, following directions,

remembering) in each session.

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Warm-up & Cool-down Activities

Safety Tips for Warm-ups & Cool-downs Explain to participants each time the importance of warming-up.

Warm-ups are important in order for our heart, muscles and joints to be ready for the main sport we are playing. If we do not warm-up we can get hurt while we are playing soccer or any other sport. What are some ways we can warm-up? An important part of warming up is getting our heart rate up by jogging around and stretching to work on our flexibility. Explain to participants each time the importance of cooling-down.

Since you have been working hard, your heart rate is up. It is important to gradually slow down your heart rate and breathing by cooling-down. Cooling-down also helps remove waste products from your muscles, such as lactic acid.

1) Sports Models Materials: NoneDirections: Have participants spread out around the room. They will use their

imaginations to act out different sports. The coach will call out a sport and then the participants will run around while acting it out. For example, the coach can call out, "Now be a basketball player! Shoot a three pointer! Awesome job!" Next call out, "Now be a soccer player! Oh look there is a defender dribble around them and goal! Nice job!" Some sports the coach can choose from are: soccer, basketball, tennis, running, volleyball, hockey, and baseball. The coach can do the movements in slow motion, fast-paced, and at normal speed.

2) Let's Act Like Animals Materials: Music Directions: Have everyone start by running around the play area. When the coach

yells, "Freeze!" participants will freeze and wait for instructions. The coach will pick a designated participant and that designated participant will choose an animal. Then the group will run around acting like the animal the designated participant picked. Every participant will get a chance to choose an animal that the group will act out.

3) Changing Leaders Materials: Music Directions: Can split into a few groups or stay in one big group. The designated

participant who is at the front of the line choses an exercise movement to perform, such as jumping jacks, marching, running, or crawling. When the music starts, the line starts jogging around the area. After a little the coach will call "Change" and participant in the back of the line will jog to the front and become the new designated participant at the beginning of the line and choose the new drill. Continue this until at least every participant has had a chance to choose an exercise to perform.

4) Safari

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Materials: Paper plates with pictures of safari animals taped on the bottom, whistle

Directions: Spread the paper plates around the play area. Make sure the pictures can't be seen. The coach will tell participants that they are going on a safari and have to be on the lookout for wild animals. Tell participants to perform various exercises around the area: running, jogging, hopping, crawling, etc. Explain to the participants that when the coach blows the whistle participants will run to a paper plate and look under it. They will then imitate the animal that they found with the movement and noise around the play area. After they act out their animal the coach will tell participants to then perform another exercise. Perform this cycle for however long the coach wants.

5) Exploring Movement Materials: Hula-hoops Directions: Scatter the hula-hoops around the play area. Have participants stand

by their own hula-hoop, which will be their home for this activity. The coach will give them various activities to perform using the hula-hoop. Some exercises can be: 1) Skip around your hoop, 2) Run around your hoop, 3) Get low to the ground and walk around your hoop, 4) Hop around your hoop, 5) Now hop around the hoop on one foot, then switch, 6) Switch hoops with a neighbor and give them a high-five while doing it, 7) Hop in a out of your hoop. The coach can add others as they wish.

6) Hoop Around Materials: Lots of different colors of hula-hoops, try to get multiple ones of each

color. Directions: Spread the hoops around the play area. Tell participants that they will

start by running, jogging, crawling, marching, etc. around the play area. The coach will then call out a color and the participants will have to run to that color hula-hoop as fast as they can. Once they all get to a colored hula-hoop, the coach will then call out another exercise that the participants will perform around the area. Then the coach will once again call out a color of a hula-hoop that the participants will have to run to. Continue until the coach has called at least all of the colors of the hula-hoops.

7) Freeze Dance Materials: MusicDirections: When the music starts, participants will start to dance anyway they

want around the play area. When the coach pauses the music, participants have to freeze like a statue. If they do not freeze the coach will give them an exercise to perform, such as jumping jacks, push-ups, high knees, or running in place. Once the music continues, the participants will start dancing again.

8) Late For School Materials: None Directions: Participants will have to use their imagination and copy the coach's

movements. The coach will tell a story about waking up for school and all the activities that one has to perform to get ready for school. Everything that the coach does will be in a hurry. Here is an example of a story: "Start by laying in your bed. Oh no you are late.

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Run to the bathroom; brush your teeth and hair. Run back to your room and get dressed. Run downstairs and eat cereal. Oh no you forgot your backpack upstairs. Run back upstairs and get your backpack. Run back downstairs. Say goodbye to your parents. Run down the sidewalk. Jump over bushes, look both ways, and then cross the road. Run up the stairs to school. Run down the hallway until you are at your classroom. Get to your desk as fast as you can." The coach can add to the story by having participants act out being in school and/or act out getting ready for bed.

Nutrition Activities

*Coaches can use these activities as a warm-up or cool-down while teaching the importance of eating healthy at the same time

Safety Tips for Warm-ups &Cool-downs Explain to participants each time the importance of warming-up.

Warm-ups are important in order for our heart, muscles and joints to be ready for the main sport we are playing. If we do not warm-up we can get hurt while we are playing soccer or any other sport. What are some ways we can warm-up? An important part of warming up is getting our heart rate up by jogging around and stretching to work on our flexibility. Explain to participants each time the importance of cooling-down.

Since you have been working hard, your heart rate is up. It is important to gradually slow down your heart rate and breathing by cooling-down. Cooling-down also helps remove waste products from your muscles, such as lactic acid.

1) Healthy Food Hugs Materials: NoneDirections: First the coach will teach participants about healthy foods and

unhealthy foods. The coach will explain that healthy foods give us energy by providing vitamins, minerals and nutrients for our body and mind need in order to focus on schoolwork and perform well in sports and other activities. Unhealthy foods are high in fat and added sugar, which give us a quick a burst of energy, but after that energy we are more tired and hungry afterwards. Healthy foods make our bodies happy and unhealthy foods make our bodies upset. Make sure to give examples of healthy (asparagus, black beans, corn, salads, yogurt, steamed broccoli, grilled chicken, grilled salmon) and unhealthy foods (french fries, hot dogs, cookies, soda pop, fried fish sticks, fried chicken, hamburgers). The participants will start by running around the play area. The coach will yell out healthy or unhealthy foods. When participants hear a healthy food they should freeze and give their bodies a big hug. When the participants hear an unhealthy food they have to freeze and perform an exercise, such as jumping jacks or running in place.

2) Food RainbowMaterials: Pictures of healthy foods in lots of different, jump ropes in lots of

different colors.

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Directions: Set up the colored jump ropes so that are in the shape of a rainbow. Put the pictures of the healthy food a distance away from the jump ropes, so the participants are able to run back and forth between the jump ropes and the pictures of food. Explain to the participants that it is important to eat lots of different colors and if their plate looks like a rainbow of healthy foods that is extra healthy for their bodies. When the coach picks a color, the participants have to run to the fruit, pick up the color that the coach said, run it back to the rainbow jump ropes, and place it on the rainbow. The coach will then call out a different color and the participants will do the same thing. At the end have the participants look at the rainbow and remark at how beautiful it looks with all the different colors of healthy food.

3) Breakfast Behaviors Materials: NoneDirections: Discuss with the participants how breakfast is the most important

meal of the day. Ask the participants what they like to eat for breakfast. Tell them that some breakfast foods, such as donuts and sugary cereals are not very healthy for them, but eggs and fruit are great breakfast choices. Start by having the participants in a circle marching around. The coach will call out a breakfast behavior that the participants will perform. Some examples of breakfast behaviors are: 1) Hop around if you like yogurt for breakfast, 2) Do jumping jacks if you have ever eaten a veggie omelet, 3) If you like bananas for breakfast, high-five someone, 4) If you like fruit for breakfast, jog around the play area, 5) If you eat breakfast every morning do your favorite dance move.

4) Stop N' GO Materials: NoneDirections: The coach will explain was makes a food an "energy" food vs. an

"empty" food. Energy foods give us energy by providing vitamins, minerals and nutrients that our body and mind need in order to focus on schoolwork and perform well in sports and other activities. Empty foods are high in fat and added sugar, which give us a quick burst of energy, but after that energy we are more tired and hungry afterwards. Give examples of energy foods (asparagus, black beans, corn, salads, yogurt, steamed broccoli, grilled chicken, grilled salmon) and empty foods (french fries, hot dogs, cookies, soda pop, fried fish sticks, fried chicken, hamburgers). The coach will call out different energy foods and empty foods. If the participants hear an energy food they will perform an exercise, such as jog, jump, skip or hop. If the participants hear an empty food they have to freeze until the coach calls out another energy food.

5) Cheddar, Cheddar, CheeseMaterials: None Directions: This is just like duck, duck, goose, but the participants will say the

words cheddar, cheddar, cheese. Have the participants sit in a circle. Explain to them about how milk, cheese, and yogurt can help them grow big and strong. Eating cheese and yogurt and drinking milk that is low-fat is good for their bodies. Explain the rules of duck, duck, goose to the participants. The designated participant will walk along the outside of the circle, while the rest of the participants sit. The designated participant on the outside will touch each participant’s head saying "cheddar, cheddar, cheddar". Once

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the designated participant says "cheese", the participant's whose head was touched at "cheese" will get up and try to chase the person around the circle and tag them. The other participant will run away around the circle and try to sit in the now open seat. If the participant was tagged before he/she can sit down then he/she will have to do a few jumping jacks. The coach can show them first, so they can see an example.

6) Snack Moves Materials: Music Directions: Tell the participants that they will perform for the class their favorite

dance, while saying their favorite healthy snack food. The coach will explain that healthy foods give us energy by providing vitamins, minerals and nutrients that our body and mind need in order to focus on schoolwork and perform well in sports and other activities. Unhealthy foods are high in fat and added sugar, which give us a quick a burst of energy, but after that energy we are more tired and hungry afterwards. Make sure to give examples of healthy and unhealthy snack foods. Have the participants get in a circle. The coach will go first by dancing and saying a healthy snack. The participants will then copy that same dance move. Go around the circle so each participant can show off their dance move and say their healthy foods. Make sure the other participants copy each dance move. Can go around the circle a few times; however, the participants will have to come up with new dance moves and foods each time.

7) Dinner TrainMaterials: None Directions: The coach will ask the participants what makes trains move. The

answer is fuel. Tell the participants that it is important that we also give our bodies fuel to run. However, we need to give our body healthy fuel. Explain to them the difference between healthy fuel (food), which allows our bodies to go fast and unhealthy fuel (food), which allows our bodies to move slow. Healthy fuel gives us energy by providing vitamins, minerals and nutrients that our body and mind need in order to focus on schoolwork and perform well in sports and other activities. Unhealthy fuel is high in fat and added sugar, which gives us a quick a burst of energy, but after that energy we are more tired and hungry afterwards. Give examples of healthy dinner fuel (asparagus, black beans, corn, salads, yogurt, steamed broccoli, grilled chicken, grilled salmon) and unhealthy dinner fuel (french fries, hot dogs, cookies, soda pop, fried fish sticks, fried chicken, hamburgers). Tell the participants to pretend they are trains and to start their train engines. When the participants hear a healthy fuel food they will run around the play area really fast. When they hear an unhealthy fuel food they have to walk really slow.

8) Colors For SnackMaterials: Lots of different colored dodgeballs. Directions: Explain to the participants that it is important to eat lots of different

colors and if their plate looks like a rainbow of healthy foods then it is extra healthy for their bodies. Give them examples of healthy (carrots, yogurt, smoothie, celery, apples) and unhealthy snacks (candy, chips, ice cream). Spread out the balls all around the play area. When the coach yells, "go", the participants have to pick up one ball at a time. When the participants pick up a ball, they will run it back to the coach and say a healthy

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snack that is the same color as the ball she/he picked up. Then they will put the ball back in the bag that the coach is holding and run out to grab a new colored ball. This will continue until all the balls are cleaned up.

9) Slow Food, Go Food DancingMaterials: MusicDirection: Explain to the participants the difference between a "go" food, which

is a healthy food and a "slow" food, which is an unhealthy food. Healthy foods give us energy by providing vitamins, minerals and nutrients that our body and mind need in order to focus on schoolwork and perform well in sports and other activities. Unhealthy foods are high in fat and added sugar, which give us a quick burst of energy, but after that energy we are more tired and hungry afterwards. If you eat a "go" food then you will have plenty of energy to dance, but if you eat a "slow" food you have to freeze, because you have no more energy to dance. Give examples of "go" food (carrots, yogurt, smoothie, celery, apples) and "slow" food. When the participants hear a "go" food they will dance anyway they want. When the participants hear a "slow" (candy, chips, ice cream) food they have to freeze. If they do not freeze the coach can tell them to perform an exercise (jumping jacks, push-ups, jog in place).

Stretching Safety Tips for Stretching1) Make sure the participants don't stretch more than they can handle.2) Make sure the participants aren't in pain when stretching.3) Warm-up your muscles before stretching.4) Hold a stretch for around 10-30 sections. 5) Breathe normally when stretching.6) Don't just stretch one body part. Make sure you stretch the whole body.

Stretching Exercise Commands1) Stand up straight and touch your toes 2) Spread your legs out like a triangle. Touch one foot, and then touch the other3) Cross one arm over, put the other on top and gently pull to stretch it. Then do the other arm.4) Move your head gently side to side. 5) Sit down on the floor, put your feet together, knees bent like a butterfly. Gently push on your knees.6) Sit on the floor, put legs on straight and try to touch your toes.7) Stand up tall and reach your hands high in the sky.*The coach can add more stretches if needed

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SOCCER

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Soccer Safety Tips for Soccer1) Make sure the participants do not kick the soccer ball as hard as they can at each other. 2) Make sure the participants do not stand or sit on the ball. 3) Make sure the participants do not head the soccer ball or use their heads at all. 4) Make sure the participants wear appropriate shoes, not sandals.

General Equipment Needed 1) Enough soccer balls for each participant2) A lot of cones 3) A gym or a grass field to play on

Basic Rules of Soccer*Make sure the coach teach the participants the basic rules of the sport/activity before starting.

A soccer player cannot use his/her hands unless they are the goalie. The game is played on a large rectangular field with soccer nets on each end. There are two teams with 11 players on each side. There are defenders, which protect the goal, and offenders, which try to score in the other teams goal. If a goal is scored it is one point. Teammates pass the ball between each other on the field and try to score a goal. Whatever team scores the most goals wins.

1) Red Light, Green Light with Soccer BallsMaterials: 1 soccer ball per participant Directions: Every participant gets his or her own soccer ball. When the coach

says "red light" the participants put their foot on top of their ball, called trapping. When the coach says "yellow light" the participants pass their ball in-between their feet, called toe touching. When the coach says "green light" the participants dribble the ball down the field. Other lights: purple light is do a silly dance, blue light is make your favorite animal noise. Make sure the coach teaches the participants about trapping, dribbling and toe touching before the drill is started.

2) Four Corners + Tag Materials: 4 different colored cones, 1 soccer ball per participant Directions: Create a square using the four different colored cones. The object of

the game is that the coach will call a color out. The participants need to dribble their soccer balls to that color cone without getting their ball stolen by the coach. The coach is trying to steal the ball from the participants. If the participants make it to the cone without their ball getting stolen they are safe. If their ball gets stolen from the coach, they

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have to perform a small exercise (jumping jacks) and then they can go to the cone. Once all the participants are at the cone, the coach will call out another color. The participants with then try to dribble their soccer ball to that color. *Remember the participants are little; so do not steal their soccer balls every time.

3) Tunnel GoalMaterials: 1 soccer ball per participantDirections: Designate half the participants to spread out around the play area and

spread their legs wide creating a soccer goal. The other half of the participants will be dribbling around the play area and shooting their ball through the participants whose legs are goals. The participants who are goals cannot move or block the balls. The participants who are shooting should not kick the ball as hard as they can at the participants who are the goals. After a few minutes switch. The participants who were goals will now shoot their balls and the participants who were shooting their balls will now become the goals.

4) Destroyer Materials: Lots of different size cones and colored cones, 1 soccer ball per

participantDirections: Set up a circle with cones. Put a lot of different size cones in the

middle of the circle. Have each participant find one cone on the outside of the circle. Make sure there is one participant per cone. That will be their home base cone for the game. The goal is to kick their ball into the circle and try to knock down the cones in the middle of the circle with their ball. They should not knock down their home base cone that is on the outside of the circle. Every time the participant kicks his/her ball, they have to go get it and return back to their home base cone to then kick from there again. The coach can choose to either put the cones back up as the game is happening or do a few rounds where the participants knock all the cones down.

5) Shooting PracticeMaterials: cones, 1 soccer ball per participant Directions: Set up the cones like soccer goals. Have the participant’s practice

dribbling the soccer ball and shooting their ball in the net. Do not have a goalie. The coach can set up a cone where the participants have to wait behind to wait for their turn to shoot. The participants will take turns shooting. Then at then end of this drill have all participants shoot at once.

Extra Soccer Activities for Ages 5-71) Steal the Bacon

Materials: 4 cones and 1 soccer ball Directions: Set up the cones like soccer goals. Put the soccer ball in the middle of

the play area. The coach will divide the participants into two even teams. Then the coach will assign each participant a number that corresponds to the other team. Make sure each participant knows his or her number. Then the coach will call one "1's" for example and the 1's from each team will run to the soccer ball. They will try to score in their net and

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defend the ball from being scored in their goal. The coach can call many numbers or one number at a time.

2) Soccer Game Materials: cones, and 1 soccer ballDirections: Set up goals using cones for the soccer goals. Split the participants up

into two even teams. Make sure the participants know which way they are trying to score. There are no outs and no goalies. The participants are supposed to use teamwork to try to score a goal.

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T-Ball

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T-BallSafety Tips for T-Ball1) Make sure the participants do not throw the ball unless their target is looking at them and ready to catch it. 2) Make sure the participants do not swing that bat until all other participants are out of the way. 3) Make sure the participants do not use the bat as a weapon. 4) Make sure the participants wear appropriate shoes, not sandals.

General Equipment Needed 1) Enough plastic baseballs for each participant2) A lot of cones 3) A gym or a grass field to play on 4) T-ball set with bases and tee5) Hula-hoops6) Bat

Basic Rules of T-Ball*Make sure the coach teaches the participants the basic rules of the sport/activity before starting.

T-ball is like baseball, except the ball is hit off a T, instead of someone pitching the ball to the batter. There are two teams. Each teams has nine players. One team is batting, while the other team is on the field. There is a first base, second base, third base, and home base. The goal is to hit the ball as far as possible, run around the bases and try to score a point by making it to home base before getting out. If there are three outs then the teams switch places. There are nine innings at a real baseball game. When batting, if the batter misses the ball it is called a strike. If a player gets three strikes they are out.

1) Throwing and Catching Practice Materials: plastic baseballs 1 per participant, cones, hula-hoopsDirections: The coach should teach the participants the proper throwing and

catching mechanics before giving each participant a ball. The coach should teach the participants about grounders vs. overhand throwing. Teach them to only throw at their target if they are looking. DO NOT throw to participants who are not looking. The participants should practice throwing a few times without balls. Then they will practice throwing at a hula-hoop on the ground. Set up one cone per participant where they will throw their ball from and then one hula-hoop per participant a short distant away from their cones. Have them throw their ball into the hula-hoop putting it farther and farther away after a few practice throws from each distance. Once they get the hang of it have them throw grounders and overhand throws to the coach. Lastly have the coaches throw them some, so they can practice catching.

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Grounders: Under hand and roll the ball on the ground. Overhand: Participants should start by facing the target. The foot of their non-

throwing hand should be closer to the target with the foot of the throwing hand back in the stance. Reach back with the throwing hand with elbow bent, hand up and wrist straight. Non-throwing hand should be in front of the body. Once in the position to throw, the non-throwing hand foot should take a step toward the target and the back foot should pivot. Release the ball at the point the arm reaches extended point. After the ball is released, the body should bent forward, with the throwing arm following through. The back foot should step forwards as the throw is complete. The most important part is that the participants see the targets, gets into the proper position, makes the throw toward the target while keeping their eye on the target and continues with a follow through.

Catching: Make sure they are facing the target. Hands should be close to catch the ball like a sandwich. Since they are just starting have them have their palm up and fingers down. The participants will practice catching and throwing with the coach first. If the participants get the hang of it, the coach can have them get into partners and practice throwing and catching with each other. However, if the coach feels like the participants are not ready for partners, they can keep throwing and catching with just the coach.

2) Clear the YardMaterials: lots of plastic baseballs, cones Directions: Create a play area with cones. Make sure there is a line of cones down

the middle. Divide the participants into two teams and make sure they know their sides with a line in the middle. Each side will start with an even number of balls. Once the coach says "Go" the participants need to try to clear their yard by throwing all the balls to the other side. They will throw balls with the proper technique learned in the previous activity. The participants should count how many balls they throw over. Play a few rounds and see if each participant can get better personally each time.

3) Running Bases Practice and Drills Materials: t-ball set with bases (home, 1st, 2nd, 3rd), cones Directions: Set up a baseball field using the bases and discuss with the

participants where baseball players would normally stand. Show the participants the correct way to run the bases. Then have them chase the coach around the right way and the wrong way around the bases. After chasing the coach have the participants guess if they ran the bases the correct way or not. Then see if they can remember what base is which by calling out a number base and have the participants run to that base. For example, call out "Base 2" and see if the participants can all run to the correct base. Call out the bases faster and faster, so that the participants have to think fast. The coach can run with the participants to see if the participants can "beat" the coach to the base.

4) Hitting Practice

Materials: t-ball set with bases, t-ball stand, plastic baseball, and bat Directions: Teach the participants the proper hitting mechanics: hands back, feet

shoulder width apart. Emphasize good hand position: don't over grip the bat and line up second set of knuckles. Follow through after hit. Reminder them that they should watch the ball while hitting. Every participant will practice hitting the ball off the tee and then

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run around the bases after they hit. All the other participants will be standing in line cheering for each other. If the participants start to understand how to hit and run the bases, the coach can play a type of t-ball game by having one participant hit the ball and the rest of the participants on the bases or in the outfield. Then wherever that ball goes that one participant will throw it back to the coach who is waiting at home base. The participant who hit the ball will be running around the bases. There will be no outs. Then rotate all the participants’ one position, so everyone gets a turn to hit. *Make sure the participants know not to stand behind the bat and place a cone or marker where they have to wait to hit the ball if they are not on the bases

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Flag Football

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Flag Football Safety Tips for Flag Football1) Make sure the participants do not throw the ball unless their target is looking at them and ready to catch it. 2) Make sure the participants do not actually tackle another participant like in real football. 3) Make sure the participants do not head the soccer ball or use their heads at all. 4) Make sure the participants wear appropriate shoes, not sandals

General Equipment Needed 1) Enough footballs for each participant (small ones are preferable) 2) A lot of cones 3) A gym or a grass field to play on 4) Hula-hoops5) Football Flags

Basic Rules of Football *Make sure the coach teaches the participants the basic rules of the sport/activity before starting.

There are two teams with 11 players each. There are different positions: defense (trying to the stop the other team from scoring points) and offense (having possession of the ball and trying to score points). A touchdown is six points by running or throwing the ball across the line. A field goal is three points by kicking by the ball through the goal posts.

1) Ball Handling Drill: Simon SaysMaterials: 1 football per participantDirections: This is just like Simon Says, but everyone is holding their own

football. This drill it so practice moving fast and the participants’ reaction/listening skills. The participants have to follow the coach's every move. For example, the coach will say, "Simon Says to jog with the football under you arm to protect it", or "Simon Says high-five your teammates" or "Simon Says crouch low ad shuffle left, then shuffle right". If the coach doesn't say "Simon Says" and a participant do perform what the coach said, they have to do an exercise (jumping jacks). The coach will perform the moves with the participants, so that they can mimic him/her.

2) Throwing DrillMaterials: 1 football per participant, cones, hula-hoops Directions: Teach the participants how to throw a football. Make sure that they

always look at their target and DO NOT throw unless their target is looking at them. Make sure that they point at their target with their non-throwing hand. Place throwing hand on the football with index finger closest to the tip of the ball. Tell the participants to put the football up by their ear and throw the ball. Then follow-through. Set up one cone per participant where they will throw their ball from and then one hula-hoop per participant a short distant away from their cones. Have them throw their ball into the

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hula-hoop putting it farther and farther away after a few practice throws from each distance.

3) Catching DrillMaterials: 1 football per participant, cones, hula-hoopsDirections: Teach the participants how to catch a football. They will hold out both

hands like a sandwich and keep their eye on the ball. Have the participants throw and catch with the coach only. If the participants get the hang of it, the coach can have them get into partners and practice throwing and catching with each other. However, if the coach feels like the participants are not ready for partners, they can keep throwing and catching with just the coach.

4) Running Drill: Don't Look DownMaterials: football flags (1 per participant), conesDirections: Set up a tag area using cones. Have the participants attach a flag to

their waist. The coach will start out being the defender in the middle. Have the participants make sure they are looking up as they run, because if they are playing in a football game they need to lookout for defenders trying to steal the football from them. If their flag gets pulled they have to do an exercise (jumping jacks) or they can join the coach in the middle to become a flag puller as well. Next, see if the participants can catch the coach and pull the coach's flag. Then split the participants up evenly into two teams and have them chase each other. Once team runs and the other team tries to pull the flags. Then switch.

5) Obstacle Course Materials: cones, hula-hoops, 1 football per participantDirections: Set up obstacle course. The coach will give the participants a hand off

and then they will run through the obstacle course. During the course make sure that the participants protect their football by putting it under their arm. At the end of the course have them throw their football to continue practicing their throws. If the participants struggle through the course, the coach can do follow the leader through the obstacle instead.

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Floor Hockey

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Floor Hockey Safety Tips for Hockey1) Make sure the participants do not lift their hockey stick off of the ground when using it. 2) Make sure the participants do not use their hockey sticks as weapons. 3) Make sure the participants do not hits the balls as hard as they can while using their hockey sticks. 4) Make sure the participants wear appropriate shoes, not sandals.

General Equipment Needed 1) Enough plastic balls for each participant 2) A lot of cones 3) A gym or a grass field to play on 4) Enough hockey sticks for each participant

Basic Rules of Hockey *Make sure the coach teaches the participants the basic rules of the sport/activity before starting.

There are two teams with 11 players each. There are different positions: goalie (tries to keep the puck out of the net), defense (tries to the stop the other team from scoring in their net) and offense (having possession of the puck and trying to score in the other team's net). There are three periods of play. The players on the ice change positions often, because they skate really hard and fast. The players use a stick to handle the puck. There are 6 players on the ice for each team: 1 goalie and 5 skaters. The typical roster is around 20 players per team. The players were lots of pads and a helmet to protect them on the ice.

1) Hockey Stick Handling SkillsMaterials: plastic balls (1 per participant), hockey sticks (1per participant)Directions: Teach the participants the proper way to hold a hockey stick and

handle it. NUMBER 1 RULE: DO NOT lift the hockey stick off the ground. Make sure they use two hands, bend knees and have feet shoulder length apart. Give each participant a ball. Have them move the ball back and forth with their stick. Then they will walk down moving their ball back and forth. Next they will run moving their ball back and forth. Teach them the proper way to shoot. The participants should keep their hockey stick on the group, but can swing it hard to shoot their ball.

2) Red Light, Green Light

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Materials: plastic balls (1 per participant), hockey sticks (1per participant)Directions: Have the participants practice their ball handling skills with their

hockey stick. When the coach says, "red light," the participants stop their ball with their hockey stick. When the coach says, "yellow light," the children walk while pushing the ball with their stick. When the coach says, "green light," the participants should run while pushing their ball with their stick. Other lights: purple light is do a silly dance, blue light is make your favorite animal noise.

3) Clear the BackyardMaterials: lots of balls, cones, hockey sticks (1per participant)Directions: Create a play area with cones. Make sure there is a line of cones down

the middle. Divide the participants into two teams and make sure they know their sides with a line in the middle. Each side will start with an even number of balls. Once the coach says "Go" the participants need to try to clear their yard by shooting all the balls to the other side using their hockey stick. They will the balls with the proper technique learned in the previous activity. The participants should count how many balls they hit over. Play a few rounds and see if each participant can get better personally each time.

4) Hockey Ball Shift Materials: lots of cones, plastic balls (1 per participant), hockey sticks (1per

participant)Directions: Set up lots of goals around the play area. Make some harder and

easier to score into. Remind the participants how to shoot the ball using their hockey stick. Then let the participants run all around the play area and shoot in the different goals that are set up. *If older participants do not play this, play the Hockey Ball Shift below

5) Keep AwayMaterials: 1 plastic ball, hockey sticks (1per participant)Directions: The participants try to steal the ball away from the coach. The coach

will run away and keep the ball away from the participants using his/her hockey stick. The participants will run with their stick and try to take the ball away from the coach.

Extra Floor Hockey Activities for Ages 5-71) Hockey Ball Shift

Materials: lots of cones, plastic balls (1 per participant), hockey sticks (1per participant)

Directions: Set up lots of goals around the play area. Make some harder and easier to score into. Remind the participants how to shoot the ball using their hockey stick. Have the participants get into partners and then run all around the play area and shoot in the different goals that are set up. They have to take turns waiting for their partner to shoot; they cannot shoot at the same time.

2) Steal the BaconMaterials: cones, hockey sticks (1 per participant), 1 ball

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Directions: Set up the cones like hockey goals. Put the ball in the middle of the play area. The coach will divide the participants into two even teams. Then the coach will assign each participant a number that corresponds to the other team. Make sure each participant knows his or her number. Then the coach will call one "1's" for example and the 1's from each team will run to the ball in the middle. They will try to score in their net

and defend the ball from being scored in their goal using their hockey stick. The coach can call many numbers or one number at a time.

Running/ Relay Races

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Running/Relay Races Safety Tips for Running1) Make sure the participants remember to always breath while running.2) Make sure the participants take a break if they feel like they cannot breath while running. 3) Make sure the participants always look up while running, so they not run into each other. 4) Make sure the participants wear appropriate shoes, not sandals.

General Equipment Needed 1) A lot of cones 2) A gym or a grass field to play on 3) 1 ball to use as a baton

Basic Rules of Running *Make sure the coach teaches the participants the basic rules of the sport/activity before starting.

There are two different types of running. Sprinting, which is a short race at full speed and endurance running, which is running for as long as one can at full speed. One can participate in track or cross-country in high school and/or college. Track is running races that go around the track in an oval shape. Points are scored individually. Cross Country is more of a team sport and that one runs longer races in a grass, dirt, and hilly course. The top 7 runners on each team score points. The less points the better the score.

1) Obstacle CourseMaterials: lots of conesDirections: The coach will set up an obstacle course. The coach will show the

participants how to complete the obstacle course. They can do it a few times. Time them to see if they can get faster personally.

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2) Four Corners + TagMaterials: 4 different colored cones Directions: Create a square using the four different colored cones. The object of

the game is that the coach will call a color out. The participants need run to that color cone without getting tagged by the coach. The coach is trying to tag the participants. If the participants make it to the cone without tagged they are safe. If the coach tags them, they have to perform a small exercise (jumping jacks) and then they can go to the cone. Once all the participants are at the cone, the coach will call out another color. The participants with then try to run to that color cone.

3) Relay RacesMaterials: cones, 1 ball as the relay baton. Directions: Set up cones like a track and have the participants run one big relay

race with everyone. Show them how to hand off the ball (baton) to each other like in a relay race and run around the track. For example, the first participant will run around the cones with the ball (baton) in his/her hand. When he/she gets back to the group he/she will hand off the ball (baton) to the next participant who will then run around the cones. This will continue until everyone gets the chance to run around the cones. Make sure that everyone cheers for each other as they run.

4) Running RacesMaterials: noneDirections: Show the participants the correct form to start a race. Their hands

should be behind the line, one leg in front and the other leg out back a little. When the coach says, "On your mark" the participant gets set up. When the coach says, "Get set", the participant puts their bottom in the air. When the coach says, "Go", the race starts. Do a few races. The coach should race too, but not actually win.

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Basketball

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Basketball Safety Tips for Basketball1) Make sure the participants do not throw the ball unless their target is looking at them and ready to catch it. 2) Make sure the participants do not sit or stand on the basketball. 3) Make sure the participants wear appropriate shoes, not sandals.

General Equipment Needed 1) Enough basketballs for each participant (small ones are preferable) 2) A lots of cones 3) A gym or outdoor basketball court to play on 4) Basketball hoop (a small one is preferable)

Basic Rules of Basketball *Make sure the coach teaches the participants the basic rules of the sport/activity before starting.

There are two teams. The team that is shooting the ball is on offense and the team defending their net is on defense. The game is played on a court. There are 5 players on each team on the court at a time. When a player scores by shooting the ball in the basketball net it is called shooting a basket. When a player makes a basket it is two points or a player can make a three pointer from far away. Once a player stops moving, they cannot move again until they pass the ball to the other player. If the player moves though it is called double dribble. A player always has to dribble the ball. If a player runs with the ball it is called traveling.

1) Basketball Dribbling TechniquesMaterials: 1 basketball per participantDirections: Make sure the participants use one hand, and only bounce the ball at

waist height. Switch hands. Make sure the participants are looking up at all times. Have

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them dribble the ball down the court. If they are not looking up then the coach can steal their ball. If their ball is stolen then they have to do 3 jumping jacks.

2) Yo-Yo Drill Materials: 1 basketball per participantDirections: The participants should try to keep their basketball bouncing. First

bounce with slow, high bounces all the way to quick, small bounces. Walk forward while doing the "yo-yo".

3) Red Light, Green LightMaterials: 1 basketball per participantDirections: Have the participants practice their ball handling skills with their

basketball. When the coach says, "red light," the participants stop their ball while holding it with both hands. When the coach says, "yellow light," the children walk while dribbling their basketball. When the coach says, "green light," the participants should run while dribbling their basketball. Other lights: purple light is do a silly dance, blue light is make your favorite animal noise.

4) Four Corners + TagMaterials: 1 basketball per participant, 4 different colored conesDirections: Create a square using the four different colored cones. The object of

the game is that the coach will call a color out. The participants need to dribble their basketballs to that color cone without getting their ball stolen by the coach. The coach is trying to steal the ball from the participants. If the participants make it to the cone without their ball getting stolen they are safe. If their ball gets stolen from the coach, they have to perform a small exercise (jumping jacks) and then they can go to the cone. Once all the participants are at the cone, the coach will call out another color. The participants with then try to dribble their basketball to that color. *Remember the participants are little; so do not steal their basketballs every time.

5) Basketball Passing Techniques and DrillsMaterials: 1 basketball per participant, a wall that the balls can bounce off ofDirections: Have the participants line up a short distance from the wall. They will

first practice passing with the wall and then the coach. If the participants get the hang of it, the coach can have them get into partners and practice throwing and catching with each other. However, if the coach feels like the participants are not ready for partners, they can keep throwing and catching with just the coach.

Chest pass. Hold both hands on basketball and push if from their chest to the wall. Then they will pass with the coach and then partners if ready.

Bounce pass: Use both hands to bounce it on the floor and then it will bounce off the wall. Then pass to coach and partner if ready. Catching: When catching make sure the participants keep theirs eyes on the ball.

6) Shadow Defense DrillMaterials: None

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Directions: Have participants line up, so they can see the coach. The participants will mimic the coach's every move, just like they would if they were defending a player on the court. *If older participants do not play this, play the Shadow Defense Drill below

7) Shooting Techniques and DrillsMaterials: 1 basketball per participant, a basketball net, different colored cones Directions: When shooting, the coach should tell the participants that they should

try to use one hand to push the ball at the net and not to just throw the ball with both hands. They should look at their target. Set up different colored cones around the court at different sports where they can shoot. Have the participants run to the different colored cones and shoot once they get to that spot. If someone is already at that spot they have to wait their turn or go to an open spot. The coach can tell participants to see how many shots they can get in a minute? Next, have the participants each start from a different spot to shoot. The coach can then time the participants for a minute to see how many shots they can get individually. Make sure they use the correct form to shoot. Do this a few times to see if they can get better each time.

Extra Basketball Activities for Ages 5-71) Shadow Defense Drill

Materials: NoneDirections: Have participants line up, so they can see the coach. The participants

will mimic the coach's every move, just like they would if they were defending a player on the court. After they mimic the coach for a while, have them get into partners. One will mimic the other, then they will switch.

2) Obstacle CourseMaterials: cones, 1 basketball per participant, basketball net Directions: The coach should set up a course where the participants can practice

dribbling and shooting their basketball. The coach should emphasize that the participants should focus on ball control, rather than speed.

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Yoga

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YogaSafety Tips for Yoga1) Make sure the participants do not bend or stretch in a way that causes extreme pain. 2) Make sure the participants do not do a pose if they cannot do it. 3) Have the participants take their shoes off and socks optional.

General Equipment Needed 1) Enough yoga mats for each participant 2) Music: Surfing in the U.S.A by the Beach Boys 3) A gym or a grass field to play on 4) Yoga poses

Basic Rules of Yoga *Make sure the coach teaches the participants the basic rules of the sport/activity before starting.

Yoga is a series of poses that include breath control and simple meditation. Yoga is a way for a person to slow down, relax and think about his/her life. Yoga is beneficial in promoting balance, stability, strength, coordination, flexibility, and non-locomotor skills.

1) Breathing PosesMaterials: 1 yoga mat per participantCandle: The participants should sit with their legs folded and with their backs in

good posture. Their chins should be slightly lowered. Next, they should raise their hands to head level with their fingers spread wide, pointing up. Have them pretend that their hands are candles and their fingers are the flames. Have them wiggle their fingers like flames. Have them close their eyes and take deep breaths. While the participants are breathing ask them to think of something that makes them happy.

Balloon Breathing: Have the participants lie on their backs and relax. Ask the participants to pretend that there is a balloon on their stomachs. Their breathing should be gentle so that they don't knock the balloon off. When they breathe in have them pretend

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the balloon is slowly filling their stomach with air. When they breathe out, the balloon is slowly emptying as their stomach flattens out. Have them practice breathing slowly.

2) Standing PosesMaterials: 1 yoga mat per participant

Hero: The participants should stand with their feet spread apart. First have them put their left foot forward and they should face that direction. Then they should raise both arms out to their sides, so that one goes forward the same direction as their gaze and the other is behind them. After a minute, switch sides, so that their right foot is forward.

Bird: They will start with their arms by their sides. Then they will slowly raise their arms backward with their palms facing upward towards the sky. The participants will then raise their head upwards and stand on their tippy toes. Have them pretend that they are a bird flying through the sky.

Mountain: The participants will pretend that they are a mountain by standing as straight as they can. Their head will be the peak of the mountain. Their arms should be straight at their sides and pointing towards the ground. Make sure they are relaxed and taking deep breaths.

3) Kneeling PosesMaterials: 1 yoga mat per participantCat and Cow: The participants will be on their hands and knees to start. They will

start with the cat pose. Instruct the participants to slowly lower their head and round their upper back while tucking in their stomach muscles. Then from that position they will go into the cow. They will lift their head up, so that their chin is up and straighten their back out into a slight arch. Make sure they are gently pressing their stomachs to the ground. The participants will go back and forth between cat and cow. To make it a little more entertaining you can have the participants make the noise of the animal every time they switch positions.

Squirrel: Have the participants in a kneeling position sitting back on their heels. Then have the participants pretend that their arms are like squirrel arms. They will bend their arms at a 90-degree angle and bring their hands up just below their chin. Have them cup their hands like a squirrel. Have then take deep breaths and have them pretend they are climbing a tree by have them moving their arms up and down in a climbing motion.

Ostrich: They will start with their hands and knees on the ground. Their fingers should be turned facing each other. They should keep their knees together. Then they will slightly bend their elbows and lean forward, while they lift both feet off the ground. They should keep their knees together and take deep breaths.

4) Surfin' the U.S.AMaterials: the Surfing in the U.SA. song by the Beach Boys, 1 yoga mat per

participantDirections: Play the music during this exercise. The participants will pretend that

their yoga mats are surfboards. The participants will follow the coach's verbal cues and mimic his/her movements that go along with the cues. "First let's wax our surfboards."= pretend to wax down the mat. "Now lay down on your boards and paddle out to the waves"= lay on the mat and move your arms and kick your legs like you are swimming.

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"Hop on your surf board and let's surf some waves" = stand like you would on a surfboard and pretend to surf. "Lean to the left. Oh no don't fall off" = lean to the left and pretend to almost fall off. "Surf on one leg, now the other" = stand on one leg. "Now bend down real low" =bend your legs. "Let's hop off our boards and swim around ocean" = move your arms like you are swimming and run around the play area. "Let's get back on our boards and surf on home" = get back on your mat and pretend to catch the last wave home. The coach can change or add other movements.

5) Sitting PosesMaterials: 1 yoga mat per participantStar: Have the participants sit down with their backs straight. Have them put their

feet together with their knees bent. They should put their hands behind their head, fingers together, and elbows out. Make sure they take deep breaths.

Bouquet of Flowers: They should first practice the flower pose. They will sit with their backs straight, head up, feet together, and legs bent. Then slowly one at a time they should bring their hands underneath their legs and grab the front of their shins. After they practice that, arrange the participants in one big circle. They will do the flower pose, but when they reach under their legs they will grab the participant’s hand next to them on both sides. They will lean back together as a group and relax with their head up. After a while, each participant should release one hand at a time.

Peacock: The participants should sit with their backs straight and head up. They should spread their legs out in a triangle shape with their toes pointed upward. They should put their hands facedown, close to their body, pushing their hands gently into the ground.

6) Lying PosesMaterials: 1 yoga mat per participantStarfish: The participants will lie flat on their backs with their eyes closed. They

will spread their legs out and spread their arms to their sides with palms up. They should pretend they are starfish floating through the ocean. The coach can say in a soothing voice, "Pretend you are floating through the ocean. Feel the waves carrying you up and down." Then have them bring their arms and legs together again and slowly roll back up.

Cobra: They will start by lying on their stomachs with legs together. Have them place hands close to their chest and rest on their elbows. Then have participants raise their chest. They should keep their head up with their neck straight. DO NOT try to arch their neck backward.

Cloud: The participants will lie flat on their backs with their eyes closed. They will spread their legs out and spread their arms to their sides with palms up. They should pretend they are clouds floating in the sky. The coach will say in a soothing voice, "Pretend you are a cloud. Floating in the sky. You feel very light and happy." Make sure the participants are relaxed and breathing.

7) Support PosesMaterials: 1 yoga mat per participantRainbow: Have the participants start by lying on their right side, supporting their

body only with their right arm. While, keeping their body straight, they will lift their

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other arm to the sky pretending to be a beautiful rainbow. Then they should switch and do the left side.

Table: The participants will start by sitting with their feet in front of them, knees bent. They should place their hands behind them. They should press their hands and feet to the ground and slowly lift their waist. Have them keep their stomachs flat like a table.

8) Posing PicturesMaterials: 1 yoga mat per participant, bag of yoga poses Directions: Each participant will select a yoga pose that was their favorite pose

from a bag of poses. They will act out the pose and the other participants will have to guess the name of the pose and then perform it as well. If the chosen participant cannot remember a pose or how to do it, the coach can help.

Parachute Games

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Parachute Games Safety Tips for Parachute Games1) Make sure the participants do not stand on the parachute, because they could slip. 2) Make sure the participants do not pull the parachute hard from each other. 3) Make sure the participants wear appropriate shoes, not sandals.

General Equipment Needed 1) Parachute 2) Music 3) A gym or a grass field to play on

Basic Rules of Parachute Games *Make sure the coach teaches the participants the basic rules of the sport/activity before starting.

Parachute games are fun for everyone. They are a great way to build muscular fitness in the arms and shoulders. Through teamwork and cooperation everyone can exercise together, by moving the parachute in a collective fashion. Remember everyone must all work together and listen to instructions the parachute is going to work.

1) Chute DownMaterials: 1 parachute Directions: Everyone will grab a handle and hold the chute at waist level.

Everyone together will lift the chute above their heads and then bring it down back to waist level. They will repeat that movement a few times.

2) Wrist Rolls Materials: 1 parachuteDirections: Everyone will get a section of the parachute. They will roll the chute

toward the center. Practice this a few times. See if the participants can roll up the chute faster and faster each time.

3) Floating Cloud

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Materials: 1 parachuteDirections: Everyone will hold onto the parachute. When the coach says, "up" the

participants will lift the chute above their heads. Then when the coach says, "release" they will let it go of the chute. The chute will look like a cloud floating through the sky.

4) Hurricane Materials: 1 parachuteDirections: Everyone will hold onto the shoot and start by making medium

waves. The coach will then tell a story of a hurricane that is arriving. When the storm gets crazy the waves will get bigger and wilder. Then as the storm leaves the waves will get smaller and calmer. "The hurricane is slowly moving it. The waves are medium right now. Oh no, now the hurricane is getting bigger. The waves are getting crazy. Watch out the hurricane is here in full force. The waves are so big and crazy. The hurricane is leaving and the waves are calming down."

5) SuperdomeMaterials: 1 parachuteDirections: The participants will all hold onto the chute. When the coach says,

"up", everyone will lift the chute above his or her head. When the coach says, "down" the participants will bring the chute to the floor. Everyone can watch the chute make a dome.

6) TentMaterials: 1 parachuteDirections: The participants will all hold onto the chute. When the coach says,

"up", everyone will lift the chute above his or her head. When the coach says, "down" the participants will walk towards the center bringing the chute behind them towards the floor. They will then sit on the parachute so that that it creates a tent with everyone under it. The participants have to make sure that they sit on the parachute, so that no air is released.

7) Merry-Go-RoundMaterials: 1 parachute and musicDirection: The participants will start by grabbing the parachute with only their

left hand and turn sideways. They will pretend that they are on a merry-go-round. The coach will give the participants different exercises to perform as they walk in a circle holding onto the chute. First they will walk, then they will skip, hop, and run in a circle. Then after some time have the participants switch hands and go in a circle facing the other direction.

8) PopcornMaterials: 1 parachute, music, a lot of dodgeballsDirections: Place all the balls in the middle of the parachute. The participants will

pretend that they are making popcorn. First they will start by slightly shaking the shoot, while the popcorn is simmering. Then as the kernels are heating up the parachute will create bigger and bigger waves. Then at the last minute the popcorn will go "pop!" When

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that happens the coach will instruct the participants to move the parachute up above their heads and then down real quick, so that the balls go flying through the air.

9) Parachute TagMaterials: 1 parachute and musicDirections: Have the participants each hold the parachute, so that they are holding

onto one color. When the coach calls a color the participants who are holding that color will run under the parachute and switch places with each other.

10) Swimming Snakes Materials: 1 parachute, music, a few jump ropes Directions: Place the jumping ropes in the middle of the parachute and pretend

that the jump ropes are snakes swimming in the water. Instruct the participants to move the parachute up and down. If a snake (jump rope) touches a participant, then the participant needs to run around the parachute until they get back to their spot.

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Dance

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Dance Safety Tips for Dance1) Make sure the participants do not push themselves to do dance moves that hurt them.2) Make sure the participants look where they are dancing, so they do not run into each other. 3) Make sure the participants wear appropriate shoes, not sandals.

General Equipment Needed 1) Music 2) Streamers 3) A gym or a grass field to play on 4) Tape

Basic Rules of Dance *Make sure the coach teaches the participants the basic rules of the sport/activity before starting.

Dance is a good way to use one's body as a musical instrument by practicing different tempos and beats. Dance is a way to express oneself and be creative as well as get in a good workout. There are lot of different types of dance: Ballroom Dances (Waltz, Tango, Cha-Cha, Rumba, Samba), Africa-American and Traditional Jazz Dances (Swing, Tap Dance, Moonwalk), Worldwide Dances/ Latin Dances (Salsa, Flamenco, Polka), Professional Performance Dance (ballet, modern dance, contemporary dance), Modern Dances (house dance, punk dance, disco dance), Hip-Hop and Funk Dance (breakdance, bounce, popping, electric boogaloo, street jazz) and so many more!

1) Itsy Bitsy SpiderMaterials: the song itsy bitsy spider on YouTube called Itsy Bitsy Spider, Incy

Wincy Spider and More Nursery Rhymes for Babies & Toddlers: https://www.youtube.com/watch?v=RsHM2F2tZ2M

Directions: Spread out and sing the song itsy bitsy spider, while doing the physical movements that go along with it. *The highlighted parts of the songs are the movements. Lyrics by: Itsy Bitsy Spider, Incy Wincy Spider and More Nursery Rhymes for Babies & Toddlers

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Oh, the itsy bitsy spiderWent up the waterspout.

(participants are on the floor on hands and feet doing crawling movements)Down came the rain.

And washed the spider out. (participants flatten out and perform a log roll)

Out came the sunAnd dried up all the rain.

(participants stand up and reach for the sky with both hands)And the itsy bitsy spiderWent up the spout again

(participants are on the floor hands and feet doing crawling movements)

2) Shadow DancingMaterials: classical musicDirections: Have the participants stand on a line. They will mimic the coach's

movements, just like a shadow. Make sure the coach matches the tempo, so that the participants can follow the coach's beat.

3) Row, Row, Row Your BoatMaterials: 2 streamers per participant Directions: Have the participants spread out and pretend that they are on a boat.

They will mimic the coach's movements and sing row, row, row your boat. *The highlighted parts of the songs are the movements. They will be using their streamers as props throughout this song. First start the song in the summer:

Row, row, row your boatGently down the stream

(walk around pretend to row a boat with streamers at oars)Merrily, merrily, merrily, merrily

Life is but a dreamRow, row, row your boatQuickly down the stream

(jog and row your boat faster)Merrily, merrily, merrily, merrily

Life is but a dreamSwim, swim, swim yourself

Gently down the stream (pretend to swim now using streamers)

Merrily, merrily, merrily, merrilyLife is but a dream

Fish, fish, fish for fishGently down the stream

(now using streamers as a fishing pole)Merrily, merrily, merrily, merrily

Life is but a dream

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Now pretend it is winter:The lake is now frozen, because it is winter. Brrrr!

Everyone put on their coats, hats, and gloves (pretend to put those clothes on)

Skate, skate, skate yourselfGently down the stream (pretend to skate on ice)

Merrily, merrily, merrily, merrilyLife is but a dream

4) This Old ManMaterials: this old man music from YouTube: https://www.youtube.com/watch?

v=vFZhL92W6TE , streamers Directions: Have the participants sing This Old Man and mimic the coach's dance

moves to the song. *The highlighted parts of the songs are the movements. Lyrics by Popular Nursery Rhymes by HooplaKidz

This old man he played oneHe played nick nack on my thumb (pretend to beat a drum)

With a nick nack paddy whack give a dog a bone (imitate barking) This old man came rolling home (make fists and roll their hands)

This old man he played twoHe played nick nack on my shoe (stomp their feet)

With a nick nack paddy whack give a dog a bone (imitate barking)This old man came rolling home (make fists and roll their hands)

This old man he played threeHe played nick nack on my knee (tap their knees)

With a nick nack paddy whack give a dog a bone (imitate barking) This old man came rolling home (make fists and roll their hands)

This old man he played fourHe played nick nack on my door (knock on a door)


This old man he played fiveHe played nick nack on my hive (dance moves)


This old man he played sixHe played nick nack on my stick (beat your sticks)


This old man he played sevenHe played nick nack up in heaven (put your hands up to the heavens)


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This old man he played eightHe played nick nack on my gate (pretend to close a gate)


This old man he played nineHe played nick nack on my spine (point to your spine)


This old man he played tenHe played nick nack once again (dance around)


5) If You're Happy and You Know It Materials: streamersDirections: Sing the song and have the participant mimic the coaches dance

moves.If you are happy and you know it, clap your handsIf you are happy and you know it, clap your hands

If you're happy and you know and you really want to show itIf you are happy and you know it, clap your handsIf you are happy and you know it, stop your feetIf you are happy and you know it, stop your feet

If you're happy and you know and you really want to show itIf you are happy and you know it, stomp your feet

If you are happy and you know it, jump up and downIf you are happy and you know it, jump up and down

If you're happy and you know and you really want to show itIf you are happy and you know it, jump up and down

If you are happy and you know it, walk and laughIf you are happy and you know it, walk and laugh

If you're happy and you know and you really want to show itIf you are happy and you know it, walk and laughIf you are happy and you know it, spin in circlesIf you are happy and you know it, spin in circles

If you're happy and you know and you really want to show itIf you are happy and you know it, spin in circles

If you are happy and you know it, high five a friendIf you are happy and you know it, high five a friend

If you're happy and you know and you really want to show itIf you are happy and you know it, high five a friend

*The coach can add more movements is he/she wants to

6) Circus ActsMaterials: music, kidzbop on Pandora

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Directions: The coach will name different circus acts and the participants will pretend they are the circus acts the coach said. Some examples are: tightrope walkers, horses galloping around the ring, clown who are juggling, monkeys, lions, and elephants.

7) Hokey PokeyMaterials: the song from YouTube: https://www.youtube.com/watch?

v=iZinb6rVozc, streamersDirections: Sing the song and the participants will mimic the coach's dance

moves. Lyrics by All Time Children's Favorite by the Learning Station

You put your right foot in, you take your right foot out, you put your right foot in and you shake it all about. You do the hokey pokey and you turn yourself around. That's what

it's all about.

You put your left foot in, you take your left foot out, you put your left foot in and you shake it all about. You do the hokey pokey and you turn yourself around. That's what it's

all about.

You put your right arm in, you take your right arm out, you put your right arm in and you shake it all about. You do the hokey pokey and you turn yourself around. That's what it's

all about.

You put your left arm in, you take your left arm out, you put your left arm in and you shake it all about. You do the hokey pokey and you turn yourself around. That's what it's

all about.

You put your head in, you take your head out, you put your head in and you shake it all about. You do the hokey pokey and you turn yourself around. That's what it's all about.

You put your knees in, you take your knees out, you put your knees in and you shake it all about. You do the hokey pokey and you turn yourself around. That's what it's all about.

You put your shoulders in, you take your shoulders out, you put your shoulders in and you shake it all about. You do the hokey pokey and you turn yourself around. That's what

it's all about.

You put your elbows in, you take your elbows out, you put your elbows in and you shake it all about. You do the hokey pokey and you turn yourself around. That's what it's all

about.

You put your bottom in, you take your bottom out, you put your bottom in and you shake it all about. You do the hokey pokey and you turn yourself around. That's what it's all

about.

You put your quiet voice in, you take your quiet voice out, you put your quiet in and you

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shake it all about. You do the hokey pokey and you turn yourself around. That's what it's all about.

You put your loud voice in, you take your loud voice out, you put your loud voice in and you shake it all about. You do the hokey pokey and you turn yourself around. That's what

it's all about.

You put your tummy in, you take your tummy out, you put your tummy in and you shake it all about. You do the hokey pokey and you turn yourself around. That's what it's all

about.

You put your nose in, you take your nose out, you put your nose in and you shake it all about. You do the hokey pokey and you turn yourself around. That's what it's all about.

You put your whole self in, you take your whole self out, you put your whole self in and you shake it all about. You do the hokey pokey and you turn yourself around. That's what

it's all about.

8) Wheels on the BusMaterials: song on YouTube: https://www.youtube.com/watch?v=kLvbJ6e_SdI,

streamers Directions: Sing the song and have the participants mimic the coach's dance

moves. *The highlighted parts of the songs are the movements. Lyrics by Sockeye Media LLC

The wheels on the bus go 'round and 'round,'Round and 'round, 'round and 'round.

The wheels on the bus go 'round and 'round,All through the town.

(spin the streamers in circles)

The driver on the bus goes, "Move on back!""Move on back, move on back!"

The driver on the bus goes, "Move on back!"All through the town.

(point the streamers behind you back)

The people on the bus go up and down,Up and down, up and down.

The people on the bus go up and down,All through the town.

(stand up and then get low)

The wipers on the bus go swish swish swish,Swish swish swish, swish swish swish.

The wipers on the bus go swish swish swish,All through the town.

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(move the streamers like windshield wipers)

The horn on the bus goes beep beep beep,Beep beep beep, beep beep beep.

The horn on the bus goes beep beep beep,All through the town.

(pretend to beep a horn)

The baby on the bus goes, "Wah wah wah!""Wah wah wah, wah wah wah!"

The baby on the bus goes, "Wah wah wah!"All through the town.

(put the streamers up to your eyes and pretend you are crying)

The mommy on the bus goes, "Shh shh shh!""Shh shh shh, shh shh shh, shh shh shh!"

The mommy on the bus goes, "Shh shh shh!" All through the town.

(put your fingers to your lips and pretend to shh)

The wheels on the bus go 'round and 'round,'Round and 'round, 'round and 'round.

The wheels on the bus go 'round and 'round,All through the town, All through the town,All through the town.

(spin the streamers in circles)*If older participants do not play this, play the Tightrope Dance below

9) Create your Own Dance MoveMaterials: music, kidzbop on Pandora, streamers Directions: Dance to the music and create your own dance move. The coach can

give an example first and then the participants make up their own. Ask them to share if the want to. *If older participants do not play this, play the Create Your Own Beat/Dance Move below

Extra Dance Activities for Ages 5-71) Tightrope Dance

Materials: music, kidzbop on Pandora, masking tape, streamers Directions: Play the music and have the participants each pick a line to dance

down. They can dance anyway they want, but they have to follow their line around the room. If there are not lines, create lines for them to follow using tape.

2) Create your Own Beat/Dance MoveMaterials: music, kidzbop on Pandora, streamers

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Directions: Have the participants dance to the music and create their own beat/dance move that matches by creating their own pattern of stopping and clapping and moving around. The coach can give an example first and then the participants can make

up his or her own. Ask them to share if they want to.

Physical Activity and Healthy Eating Log Child's Name:

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Day of the Week

Physical Activity(circle how many

physical activities you did)

Healthy Meal(circle how many healthy meals

you had)

Parent/Guardian Signature

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

At-Home Activities to Do With Your Kids 1) Soccer Golf Practice your soccer skills Directions: You will need cones, a soccer ball, a laundry basket, and items to knock over. Set up a soccer golf challenge course. Hole 1) soccer goal using cones. Hole 2) various household items to knock over using their soccer ball. Hole 3) laundry basket goal. Hole 4) kicking their ball at a tree in the yard. At the "go" signal your kids will dribble around and complete the holes. They can only move onto the next hole once they have completed the previous one. It doesn't matter how fast they get through the course, they are just supposed to have fun practicing their soccer kicking skills. 2) Sign up for a family race enjoy a family race Directions: Sign up for a race that your whole family will enjoy doing together. You can walk or run together.

3) Protein Power Smoothie (serves 1) Ingredients:

1 cup soy milk1 cup plain non-fat yogurt1 teaspoon protein powder1/2 banana 1 teaspoon honey

Directions: Blend all ingredients together and add ice as needed.

At-Home Activities to Do With Your Kids 1) Soccer Golf Practice your soccer skills Directions: You will need cones, a soccer ball, a laundry basket, and items to knock over. Set up a soccer golf challenge course. Hole 1) soccer goal using cones. Hole 2) various household items to knock over using their soccer ball. Hole 3) laundry basket goal. Hole 4) kicking their ball at a tree in the yard. At the "go" signal your kids will dribble around and complete the holes. They can only move onto the next hole once they have completed the previous one. It doesn't matter how fast they get through the course, they are just supposed to have fun practicing their soccer kicking skills. 2) Sign up for a family race enjoy a family race Directions: Sign up for a race that your whole family will enjoy doing together. You can walk or run together.

3) Protein Power Smoothie (serves 1) Ingredients:

1 cup soy milk1 cup plain non-fat yogurt1 teaspoon protein powder1/2 banana 1 teaspoon honey

Directions: Blend all ingredients together and add ice as needed.

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At-Home Activities to Do With Your Kids 1) Backyard Bubbles Practice your catching skills you learned todayMaterials: open space and bubbles Directions: Tell your kids that their goal is to burst the bubbles before they hit the ground. Next, ask them to see how many bubbles they can catch in the catching form they learned today. After that they can burst the bubbles using different parts of their body. 2) Get Up and Pick Up Increase physical activity as a family and develop personal responsibility Directions: Try to make picking up the house a fun fitness activity. For this activity, each family member has to pick up or clean 10 different items around the house. Each time a

family member completes a task, they call out a number from 1 to 10. When the activity ends, the family can meet in the kitchen for a healthy snack. 3) Happy, Healthy Oatmeal (serves 4) Ingredients:

2 1/2 cups water1 1/2 cups rolled oats1 mashed banana 1 tablespoon wheat germ1 cup blueberries

Directions: Bring the water to boil and add oats and wheat germ. Cook for about 5 minutes. Remove from the heat and stir in the mashed banana. Then pour the oatmeal in individual bowls. Top each bowl off with blueberries in the shape of a happy face.

At-Home Activities to Do With Your Kids 1) Backyard Bubbles Practice your catching skills you learned todayMaterials: open space and bubbles Directions: Tell your kids that their goal is to burst the bubbles before they hit the ground. Next, ask them to see how many bubbles they can catch in the catching form they learned today. After that they can burst the bubbles using different parts of their body. 2) Get Up and Pick Up Increase physical activity as a family and develop personal responsibility Directions: Try to make picking up the house a fun fitness activity. For this activity, each family member has to pick up or clean 10 different items around the house. Each time a

family member completes a task, they call out a number from 1 to 10. When the activity ends, the family can meet in the kitchen for a healthy snack. 3) Happy, Healthy Oatmeal (serves 4) Ingredients:

2 1/2 cups water1 1/2 cups rolled oats1 mashed banana 1 tablespoon wheat germ1 cup blueberries

Directions: Bring the water to boil and add oats and wheat germ. Cook for about 5 minutes. Remove from the heat and stir in the mashed banana. Then pour the oatmeal in individual bowls. Top each bowl off with blueberries in the shape of a happy face.

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At-Home Activities to Do With Your Kids 1) Scarf Tag Practice your fleeing and chasing skillsMaterials: open space and scarf or small rag Directions: Tuck the scarf into your waistband. The goal into try to pull the scarf out of each other’s waist. If your scarf is pulled, you have to perform a simple exercise (jumping jacks, push-ups, hops). You can do various movements, while playing this game, such as running, skipping, crawling like a bear. 2) Obstacle Course Practice dodging and feeling with your football handling skills Materials: football, various household items to use in an obstacle course Directions: Set up an obstacle course throughout your house. Have your child hold

his/her football and practice going through the obstacle course multiple times without dropping their football 3) Ants on a Log (serves 1) Ingredients:

CeleryPeanut ButterRaisins

Directions: Cut the celery sticks in half. Spread the peanut butter on the celery sticks. Top the peanut butter with raisins.

At-Home Activities to Do With Your Kids 1) Scarf Tag Practice your fleeing and chasing skillsMaterials: open space and scarf or small rag Directions: Tuck the scarf into your waistband. The goal into try to pull the scarf out of each other’s waist. If your scarf is pulled, you have to perform a simple exercise (jumping jacks, push-ups, hops). You can do various movements, while playing this game, such as running, skipping, crawling like a bear. 2) Obstacle Course Practice dodging and feeling with your football handling skills Materials: football, various household items to use in an obstacle course Directions: Set up an obstacle course throughout your house. Have your child hold

his/her football and practice going through the obstacle course multiple times without dropping their football 3) Ants on a Log (serves 1) Ingredients:

CeleryPeanut ButterRaisins

Directions: Cut the celery sticks in half. Spread the peanut butter on the celery sticks. Top the peanut butter with raisins.

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At-Home Activities to Do With Your Kids 1) Hockey Ball Shift Practice your hockey skills Materials: hockey stick or some form of stick, balls, a hula-hoop or bucket Directions: Place out multiple balls around the yard or floor of the house. Have the children use their stick to try to move the balls into the hula-hoop or bucket. Make the ball is in the hula-hoop/bucket and will not fall out before they go get another one. Make sure they are hold the stick like they learned. 2) Evening's End increase physical activity while family bonding Directions: Get the family together by selecting a dew days a week where most of the family can meet. One those evenings have the family meet in a designated spot for a 15-

munite exercise. Have the kids each choose some exercise that they want to perform. 3) Butterfly Salad (serves 2) Ingredients:

1 large lettuce leaf1 large pineapple ring2 scoops vanilla low-fat yogurt 6 raisins1 celery stick2 carrot sticks

Directions: Place the lettuce on a plate. Cute the pineapple into two and place half on each side of the lettuce leaf. Add a scoop of the yogurt to the open space in each half of the pineapple ring to create the butterfly wings. Then place three raisins in the yogurt on each wing. Place a celery stick down the middle between the wings to make the body. Finish b placing two carrots sticks on the top of the celery to create the antennas.

At-Home Activities to Do With Your Kids 1) Hockey Ball Shift Practice your hockey skills Materials: hockey stick or some form of stick, balls, a hula-hoop or bucket Directions: Place out multiple balls around the yard or floor of the house. Have the children use their stick to try to move the balls into the hula-hoop or bucket. Make the ball is in the hula-hoop/bucket and will not fall out before they go get another one. Make sure they are hold the stick like they learned. 2) Evening's End increase physical activity while family bonding Directions: Get the family together by selecting a dew days a week where most of the family can meet. One those evenings have the family meet in a designated spot for a 15-

munite exercise. Have the kids each choose some exercise that they want to perform. 3) Butterfly Salad (serves 2) Ingredients:

1 large lettuce leaf1 large pineapple ring2 scoops vanilla low-fat yogurt 6 raisins1 celery stick2 carrot sticks

Directions: Place the lettuce on a plate. Cute the pineapple into two and place half on each side of the lettuce leaf. Add a scoop of the yogurt to the open space in each half of the pineapple ring to create the butterfly wings. Then place three raisins in the yogurt on each wing. Place a celery stick down the middle between the wings to make the body. Finish b placing two carrots sticks on the top of the celery to create the antennas.

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At-Home Activities to Do With Your Kids 1) Snake in the Grass Practice your running and chasing skillsMaterials: a jump rope Directions: Hold on end of the jump rope and run around the yard with the jump rope wiggling behind you like a snake in the grass. Your child will try to catch the snake by stepping on the end of the rope. Then switch places. Your child will pull the snake around and you will try to catch the snake. 2) TV Turnoff Week increase family time and decrease TV time Directions: Try to get the whole family to quit TV for a week. Instead of

watching TV, do a family activity each night, such as play a board game, do a craft, go on a family walk or do a puzzle. 3) Banana Oat Muffins (makes 1 dozen muffins) Ingredients:

1 1/2 cups whole-wheat flower1 teaspoon ground nutmeg1 1/2 teaspoons baking soda1/3 cup brown sugar2 large bananas, mashed3/4 cup fat-free milk1 egg1 egg white2 tablespoons soy margarine, melted1 cup rolled oats

Directions: Preheat oven to 375 degrees and grease a muffin tin. Mix flour, nutmeg, and baking soda. In another bowl, mix the mashed bananas, milk, brown sugar, egg, egg white, and soy margarine. Add the oats. Stir the flow mixture. Fill the muffin cups two-thirds full and bake for about 30 minutes. Cool for 5 to 7 minutes and serve when cool.

At-Home Activities to Do With Your Kids 1) Snake in the Grass Practice your running and chasing skillsMaterials: a jump rope Directions: Hold on end of the jump rope and run around the yard with the jump rope wiggling behind you like a snake in the grass. Your child will try to catch the snake by stepping on the end of the rope. Then switch places. Your child will pull the snake around and you will try to catch the snake. 2) TV Turnoff Week increase family time and decrease TV time Directions: Try to get the whole family to quit TV for a week. Instead of

watching TV, do a family activity each night, such as play a board game, do a craft, go on a family walk or do a puzzle. 3) Banana Oat Muffins (makes 1 dozen muffins) Ingredients:

1 1/2 cups whole-wheat flower1 teaspoon ground nutmeg1 1/2 teaspoons baking soda1/3 cup brown sugar2 large bananas, mashed3/4 cup fat-free milk1 egg1 egg white2 tablespoons soy margarine, melted1 cup rolled oats

Directions: Preheat oven to 375 degrees and grease a muffin tin. Mix flour, nutmeg, and baking soda. In another bowl, mix the mashed bananas, milk, brown sugar, egg, egg white, and soy margarine. Add the oats. Stir the flow mixture.

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Fill the muffin cups two-thirds full and bake for about 30 minutes. Cool for 5 to 7 minutes and serve when cool.At-Home Activities to Do With Your Kids

1) NBA Basketball Practice your basketball skills that you learned today Materials: ball that bounces, different household items such as clothes, a basket Directions: Set up the basket and have your child practice their basketball skills by shooting the ball or different objects from around the house into the basket. You can make it a fun chore by picking up dirty laundry by shooting clothes in the laundry basket. 2) Take a Walk Before or After Dinner Increase family time and exercise Directions: Get the whole family to go for a walk and talk about their day. Make a scavenger hunt out of it or search for animals/creatures along the way.

3) Lion Pancakes Ingredients:

Pancake MixStrawberriesBlueberries

Directions: Make one large pancake for the lion face, 1 medium size pancake for the mouth, 2 small pancakes for the ears and 2 small pancakes for the eyes. Put the medium pancake in the middle of the large pancake for the lion snout. Then place 2 little pancakes on top for the ears and 2 more little pancakes on the large pancake for the eyes. Take 2 blueberries and put them on the eye pancakes to make eyeballs. Cut the strawberries, so they look like flower petals. Put one strawberry on the snout pancake. Take the rest of the strawberries and line them up along the outside of the big pancake to create a mane.

At-Home Activities to Do With Your Kids 1) NBA Basketball Practice your basketball skills that you learned today Materials: ball that bounces, different household items such as clothes, a basket Directions: Set up the basket and have your child practice their basketball skills by shooting the ball or different objects from around the house into the basket. You can make it a fun chore by picking up dirty laundry by shooting clothes in the laundry basket. 2) Take a Walk Before or After Dinner Increase family time and exercise Directions: Get the whole family to go for a walk and talk about their day. Make a scavenger hunt out of it or search for animals/creatures along the way.

3) Lion Pancakes Ingredients:

Pancake MixStrawberriesBlueberries

Directions: Make one large pancake for the lion face, 1 medium size pancake for the mouth, 2 small pancakes for the ears and 2 small pancakes for the eyes. Put the medium pancake in the middle of the large pancake for the lion snout. Then place 2 little pancakes on top for the ears and 2 more little pancakes on the large pancake for the eyes. Take 2 blueberries and put them on the eye pancakes to make eyeballs. Cut the strawberries, so they look like flower petals. Put one strawberry on the snout pancake. Take the rest of the strawberries and line them up along the outside of the big pancake to create a mane.

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At-Home Activities to Do With Your Kids 1) Frozen Yoga Practice your yoga poses and dance moves Directions: Choose some music and instruct your children to move in various ways throughout your house or yard. After 30 seconds, stop the music and call out a yoga pose (Hero, Bird, Can and Cow, Squirrel, Starfish, Rainbow). Your kids must stop what they are doing and pose. Start the music again while your child dances around. Pause the music and call out another pose. Continue for as long as your child stays interested. 2) Family Yoga Session Increase family time and turn off the TVDirections: Turn off the TV and get the whole family to participate in a yoga session. have each family member choose their favorite yoga pose. Continue for as long as the family stays

interested. 3) Carmine's Italian Meatloaf (serves 6) Ingredients:

2 1/2 pounds turkey1/2 cup chopped onion1 clove garlic, minced2 mushrooms, chopped1/2 teaspoon oregano4 slices whole-wheat bread, crumbled1 egg1 egg white3/4 cup nonfat milk2 cups tomato sauce (low-sodium or low fat brands)

Directions: In a large mixing bowl, combine the turkey egg, egg white, crumbled bread, onion, mushrooms, nonfat milk, garlic, and oregano. Also, add 1/2 cup of tomato soup for flavor. Place in an ungreased pan and shape into loaf. Bake for 30 minutes at 350 degrees F. Cover with the remaining tomato sauce and bake for an additional 30 minutes.

At-Home Activities to Do With Your Kids 1) Frozen Yoga Practice your yoga poses and dance moves Directions: Choose some music and instruct your children to move in various ways throughout your house or yard. After 30 seconds, stop the music and call out a yoga pose (Hero, Bird, Can and Cow, Squirrel, Starfish, Rainbow). Your kids must stop what they are doing and pose. Start the music again while your child dances around. Pause the music and call out another pose. Continue for as long as your child stays interested. 2) Family Yoga Session Increase family time and turn off the TVDirections: Turn off the TV and get the whole family to participate in a yoga session. have each family member choose their favorite yoga pose. Continue for as long as the family stays

interested. 3) Carmine's Italian Meatloaf (serves 6) Ingredients:

2 1/2 pounds turkey1/2 cup chopped onion1 clove garlic, minced2 mushrooms, chopped1/2 teaspoon oregano4 slices whole-wheat bread, crumbled1 egg1 egg white3/4 cup nonfat milk2 cups tomato sauce (low-sodium or low fat brands)

Directions: In a large mixing bowl, combine the turkey egg, egg white, crumbled bread, onion, mushrooms, nonfat milk, garlic, and oregano. Also, add 1/2 cup of tomato soup for flavor. Place in an ungreased pan and shape into loaf. Bake for 30 minutes at 350 degrees F. Cover with the remaining tomato sauce and bake for an additional 30 minutes.

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At-Home Activities to Do With Your Kids 1) Animal Charades Practice moving like animals Directions: Write the name of various animals and put them in a bowl or bag. Take turns with the family and draw different animals from the bowl. Act out the animals without any sounds and have the rest of the family guess what that animal is. 2) Speed Read Increase family time and turn off the television Direction: Make reading entertaining. Choose one word that is repeated often throughout the story. Have you and your child perform a quick exercise every time you read that word

(hop, skip around the room, jump, etc.) 3) Tomato Mammas (serves 1) Ingredients:

I medium tomato, cut in half6 tablespoons bread crumbs5 tablespoons shredded Parmesan cheesePinch of garlic powder2 slices black olive4 ounces spaghetti, cooked2 basil leaves

Directions: Preheat the oven to 400 F. use your spoon to take on the goopy center of each tomato half. In a mixing bowl, combine the breadcrumbs, 2 tablespoons of the Parmesan and the garlic powder. Fill the holes in the tomato halves with the garlicky mixture. Top the tomato halves with the rest of the Parmesan. Cut the olives slices in half and place two slices on top of each tomato half for eyes. Place the tomato halves on a baking sheet. Now give Mama Tomato a hairstyle using the cooked pasta. Place the cooked pasta on the baking sheet in whatever style you'd like (curls, straight, short hair). You will put the hair on her head after it cones out of the oven. Bake the pasta and tomatoes for 8 to 12 minutes. Transfer the tomato halves to a plate to cool. Tear the top of each basil leaf off and place it under the eyes for a smile. Now add the spaghetti hard to the tomato top to create a super style.

At-Home Activities to Do With Your Kids 1) Animal Charades Practice moving like animals Directions: Write the name of various animals and put them in a bowl or bag. Take turns with the family and draw different animals from the bowl. Act out the animals without any sounds and have the rest of the family guess what that animal is. 2) Speed Read Increase family time and turn off the television Direction: Make reading entertaining. Choose one word that is repeated often throughout the story. Have you and your child perform a quick exercise every time you read that word (hop, skip around the room, jump, etc.)

3) Tomato Mammas (serves 1) Ingredients:

I medium tomato, cut in half6 tablespoons bread crumbs5 tablespoons shredded Parmesan cheesePinch of garlic powder2 slices black olive4 ounces spaghetti, cooked2 basil leaves

Directions: Preheat the oven to 400 F. use your spoon to take on the goopy center of each tomato half. In a mixing bowl, combine the breadcrumbs, 2 tablespoons of the Parmesan and the garlic powder. Fill the holes in the tomato halves with the garlicky mixture. Top the tomato halves with the rest of the Parmesan. Cut the olives slices in half and place two slices on top of each tomato half for eyes. Place the tomato halves on a baking sheet. Now give Mama Tomato a hairstyle using the cooked pasta. Place the cooked pasta on the baking sheet in whatever style you'd like (curls, straight, short hair). You will put the hair on her head after it cones out of the oven. Bake the pasta and tomatoes for 8 to 12 minutes. Transfer the tomato halves to a plate to cool. Tear the top of each basil leaf off and place it under the eyes for a smile. Now add the spaghetti hard to the tomato top to create a super style.

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At-Home Activities to Do With Your Kids 1) Freeze Dance Practice expressing yourself with your family Directions: After dinner, pick music the whole family enjoys. While the music is going everyone can express themselves by dancing anyway they want. When the music stops everyone must freeze. If a family member doesn't freeze, they must do an exercise such has jumping jacks, high knees, or push-ups. 2) Sing and Dance While Doing Chores make cleaning fun for everyoneDirections: During cleaning time, run on music and make it fun. Take turns choosing different songs your family will love. Dance with the

broom, vacuum, duster, etc. 3) Egg Salad Sandwich (serves 1-2) Ingredients:

1 hard boiled egg, chilled2 cooked egg whites, chilled2 tablespoons low-fat mayonnaise 2 teaspoons chopped celery2 teaspoons shredded carrots

Directions: Peel the hard-boiled egg. Mash the hard-boiled egg and chilled egg white with the low-fat mayonnaise. Mix in the celery and shredded carrots. Spread evenly on a slice of bread, add a tomato slice, and top with the other slice of bread. Cut and serve.

At-Home Activities to Do With Your Kids 1) Freeze Dance Practice expressing yourself with your family Directions: After dinner, pick music the whole family enjoys. While the music is going everyone can express themselves by dancing anyway they want. When the music stops everyone must freeze. If a family member doesn't freeze, they must do an exercise such has jumping jacks, high knees, or push-ups. 2) Sing and Dance While Doing Chores make cleaning fun for everyoneDirections: During cleaning time, run on music and make it fun. Take turns choosing different songs your family will love. Dance with the

broom, vacuum, duster, etc. 3) Egg Salad Sandwich (serves 1-2) Ingredients:

1 hard boiled egg, chilled2 cooked egg whites, chilled2 tablespoons low-fat mayonnaise 2 teaspoons chopped celery2 teaspoons shredded carrots

Directions: Peel the hard-boiled egg. Mash the hard-boiled egg and chilled egg white with the low-fat mayonnaise. Mix in the celery and shredded carrots. Spread evenly on a slice of bread, add a tomato slice, and top with the other slice of bread. Cut and serve.

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Documents

gilliangorelik.weebly.com · Web viewWarm-ups are important in order for our heart, muscles and joints to be ready for the main sport we are playing. If we do not warm-up we can