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Please see the information and suggested lessons provided below for the week of April 20-24 th (Lessons will be updated each morning.) I sincerely hope that you and your families find yourselves continuing to be active, as much as possible, but most importantly safe and in good health. Feel free to contact me: [email protected] school website: http://mrojah.weebly.com/ Working from Home Hi Parents, Below is a basic stretching routine that we use in class. This can easily be completed at home. Just make sure to have a little bit of room to move! Or Students can choose to do anyone of the fitness routines found on the main page! **Please check out the “Beat the Teacher ~ Minute to Win It” video challenges! **Don’t forget to Log your activity on the downloadable chart on the main page** WHOLE BODY STRETCH SEQUENCE Neck Rotations *3 left and right alt. (CIRCLE – UP TO THE CEILING AROUND TO THE FLOOR)

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Page 1: mrojah.weebly.commrojah.weebly.com/.../3/60139675/...april_20-24th.docx  · Web viewWHOLE BODY STRETCH SEQUENCE . Neck Rotations *3 left and right alt. (CIRCLE – UP TO THE CEILING

Please see the information and suggested lessons provided below for the week of April 20-24 th (Lessons will be updated each morning.)

I sincerely hope that you and your families find yourselves continuing to be active, as much as possible, but most importantly safe and in good health.

Feel free to contact me: [email protected] school website: http://mrojah.weebly.com/

Working from HomeHi Parents,

Below is a basic stretching routine that we use in class. This can easily be completed at home. Just make sure to have a little bit of room to move!

Or

Students can choose to do anyone of the fitness routines found on the main page!

**Please check out the “Beat the Teacher ~ Minute to Win It” video challenges!

**Don’t forget to Log your activity on the downloadable chart on the main page**

WHOLE BODY STRETCH SEQUENCE

Neck Rotations *3 left and right alt. (CIRCLE – UP TO THE CEILING AROUND TO THE FLOOR)

Arm Rotations *5 forwards – small rotations // palms up – straight arms out to the side

Arm Rotations *5 backwards – large rotations –slow /palms down - straight arms out to the side

Waist Rotations * 3 left – 3 right

Knee Rotations * 3 left – 3 right (slight bend in knees – hands on kneecaps / small circles)

Butterfly stretch (sitting on bums/ soles of feet touching//press on knees) – 5 second hold

Gastro Stretch (SITTING POSITION-LEGS OUT – GRAB THE TOES) - *1- 5 second hold

Periscope stretch - (lying on back/ lift 1 leg up and pull knee back a bit – hold stretch) – left and right alt. 1each leg.

Page 2: mrojah.weebly.commrojah.weebly.com/.../3/60139675/...april_20-24th.docx  · Web viewWHOLE BODY STRETCH SEQUENCE . Neck Rotations *3 left and right alt. (CIRCLE – UP TO THE CEILING

Basic Exercise Routine: Modified slightly for home/limited space.Kindergarten:

30 SECONDS STATIONARY JOG ( ON THE SPOT)

30 SECONDS STATIONARY HIGH KNEES ( ON THE SPOT)

30 SECONDS STATIONARY BUTT KICKS ( ON THE SPOT)

10 Jumping Jacks

10 Mountain Climbers (1 leg counts)

10 Burpees

10 Push ups

10 Crunches

Basic Exercise Routine: -Grades 1-3

1 Minute - STATIONARY JOG ( ON THE SPOT)

30 SECONDS STATIONARY HIGH KNEES ( ON THE SPOT)

30 SECONDS STATIONARY BUTT KICKS ( ON THE SPOT)

20 Jumping Jacks

20 Mountain Climbers (1 leg counts)

10 Burpees

10 Push ups

10 Crunches

Basic Exercise Routine: -Grades 4-6

1:30 Minute - STATIONARY JOG ( ON THE SPOT)

45 SECONDS STATIONARY HIGH KNEES ( ON THE SPOT)

45 SECONDS STATIONARY BUTT KICKS ( ON THE SPOT)

30 Jumping Jacks

40 Mountain Climbers (1 leg counts)

12 Burpees

15 Push ups

20 Crunches Followed by ~ 1:00 Minute - STATIONARY JOG ( ON THE SPOT)

Page 3: mrojah.weebly.commrojah.weebly.com/.../3/60139675/...april_20-24th.docx  · Web viewWHOLE BODY STRETCH SEQUENCE . Neck Rotations *3 left and right alt. (CIRCLE – UP TO THE CEILING

April 20th, 2020

ALL K-2 CLASSES:

Please complete our basic stretch routine ~ followed by one of the fitness routines above or found on the main page!

For a fun challenge try the “Beat the Teacher ~ Minute to Win It” video challenge found on the main page ~ There is a NEW VIDEO CHALLENGE JUST ADDED TODAY!

Today please take some time to REVIEW and work on your UNDERHAND TOSS/THROWING.

https://www.youtube.com/watch?v=rrAl3L1cfws

Working alone or with a partner (Mom, Dad, Brother or Sister)

Use a small ball or “sock ball” (You can use the same ones that you used in the video challenge!)

In a safe area of your home or outside.

Use “3 - KITCHEN POTS OF DIFFERENT SIZES” Set them up about 10 feet in front of you and about 2 feet apart.

START with the LARGEST POT: USING AN UNDERHAND THROWING MOTION, see how many tries it takes you to get your sock ball into your target! After scoring:

MOVE to the MEDIUM POT/TARGET and FINALLY THE SMALLEST POT/TARGET!

Remember to always use good technique!

Good Luck !

FINISH TODAY:

WITH A PARTNER, play a quick game of “H-O-R-S-E”

USING YOUR TARGET (POT) SET IT UP 10 FEET IN FRONT OF YOU.

USE YOUR SOCKBALL AND AN UNDERHAND THROWING MOTION.

Both players start with the letters of the word: “H-O-R-S-E”

TAKE TURNS throwing to your target. If you MAKE IT – your SAFE!

If you MISS it, “SCRATCH” one of the letters off from the word “H-O-R-S-E”

The last player with a letter “WINS” the round!

Play the best of 3 rounds ~ who will be the ultimate “H-O-R-S-E” champion? Good Luck!

Page 4: mrojah.weebly.commrojah.weebly.com/.../3/60139675/...april_20-24th.docx  · Web viewWHOLE BODY STRETCH SEQUENCE . Neck Rotations *3 left and right alt. (CIRCLE – UP TO THE CEILING

April 20th, 2020

3-6 Classes:Please complete our basic stretch routine ~ followed by one of the fitness routines above or found on the main page!

For a fun challenge try the “Beat the Teacher ~ Minute to Win It” video challenge found on the main page

There is a NEW VIDEO CHALLENGE JUST ADDED TODAY!

This week we will focus on: Hockey Skills (striking with an implement)

Working alone or with a partner.

Use a small ball or “sock ball” (You can use the same ones that you used in the video challenge!)

In a safe area of your home or outside.

Use a hockey stick or (kitchen broom – like you would in broomball).

Remember to: Place one hand at the top of the stick (overhand grip~ knuckles up) and the other hand halfway down the stick (underhand grip ~ knuckles down.)

Make sure your blade is resting on the floor/ground.

**Set up a small obstacle field using 4-5 chairs/cones or whatever you may have.

Space the objects you are using about 5 feet apart.

From your starting position, use small controlled taps to move your ball ahead of you, using both sides of the blade.

Weave through your obstacles ~ try to keep control of your ball.

Repeat several times!

Finish today:

HOCKEY RELAY CHALLENGE: Working alone or with a partner (Mom, Dad, Brother or Sister)

Time yourself to see who’s the fastest!

1 TIME THROUGH THE COURSE!

2 TIMES IN A ROW THROUGH THE COURSE!

3 TIMES IN A ROW THROUGH THE COURSE !

Who will have the best time? Good Luck!

Page 5: mrojah.weebly.commrojah.weebly.com/.../3/60139675/...april_20-24th.docx  · Web viewWHOLE BODY STRETCH SEQUENCE . Neck Rotations *3 left and right alt. (CIRCLE – UP TO THE CEILING

April 21st , 2020

ALL K-2 CLASSES:

Please complete our basic stretch routine ~ followed by one of the fitness routines above or found on the main page!

For a fun challenge try the “Beat the Teacher ~ Minute to Win It” video challenge found on the main page ~ There is a NEW VIDEO CHALLENGE~GIVE IT A TRY!

Today please take some time to REVIEW and work on your: DRIBBLING/BOUNCING SKILLS

Working alone or with a partner (Mom, Dad, Brother or Sister) outside or in a safe location inside your house.

Use a basketball or other medium sized ball that will bounce.

Start with a stationary dribble on the spot.

Remember to PUSH the ball WITH your FINGER PADS down towards the ground/floor. Try not to slap the ball.

Use your left hand only and do 20 dribbles/pushes.

Use your right hand only hand and do 20 dribbles/pushes.

Alternate left to right for a total of 20 dribbles.

**Find if possible, an area/space about 10 -15 feet. Practice dribbling while moving.

Start with dribbling and walking. Dribbling at a jogging pace. Dribbling at a faster running pace! Remember to keep control of your ball ~ Be the boss!

**Finish today by setting up a small obstacle course to dribble and weave through.

If working alone, see how long it takes you to weave down and back 1 time, 2 times in a row and finally 3 times in a row.

If with a partner ~ challenge your (Mom, Dad, Brother or Sister) and see who can be the fastest dribbler through the obstacle course? Good Luck !

Page 6: mrojah.weebly.commrojah.weebly.com/.../3/60139675/...april_20-24th.docx  · Web viewWHOLE BODY STRETCH SEQUENCE . Neck Rotations *3 left and right alt. (CIRCLE – UP TO THE CEILING

April 21 st , 2020

3-6 Classes:

Please complete our basic stretch routine ~ followed by one of the fitness routines above or found on the main page!

For a fun challenge try the “Beat the Teacher ~ Minute to Win It” video challenge found on the main page. There is a NEW VIDEO CHALLENGE !

Today, we will continue to focus on: Hockey Skills (striking with an implement)

Working alone or with a partner.

Use a small ball or “sock ball” (You can use the same ones that you used in the video challenge!)

In a safe area of your home or outside.

Use a hockey stick or (kitchen broom – like you would in broomball).

If possible, WORK with a partner and practice your PASSING SKILLS. Stand about 10-15 feet apart.

Use a smooth, sweeping motion with the ball/puck on the blade of your stick. Remember to use good follow through ~ your blade should be looking at your target.

Pass the puck to each other. Remember to stop and control the puck first, before you pass it back to your partner.

Using 2 “homemade cones” place your cones at the middle point between you and your partner. Now try to pass the puck/ball/sock ball between your cones, to your partner.

To finish today:

Use your 2 homemade cones or a hockey net. Set a second set of cones in the middle between you and your net/target. Try to shoot the puck/ball through your cones and into your net/target to score a goal.

If possible, challenge a partner (Mom, Dad, Brother or Sister) See who can score the most goals. Have fun ~ Good Luck!

Page 7: mrojah.weebly.commrojah.weebly.com/.../3/60139675/...april_20-24th.docx  · Web viewWHOLE BODY STRETCH SEQUENCE . Neck Rotations *3 left and right alt. (CIRCLE – UP TO THE CEILING

April 22nd , 2020

ALL K-2 CLASSES:

Please complete our basic stretch routine ~ followed by one of the fitness routines above or found on the main page!

For a fun challenge try the “Beat the Teacher ~ Minute to Win It” video challenge found on the main page ~ There is a NEW VIDEO CHALLENGE~GIVE IT A TRY!

Today please take some time to CONTNUE your: BOUNCING SKILLS (Ball)

Working alone or with a partner (Mom, Dad, Brother or Sister) outside or in a safe location inside your house.

Use a basketball or other medium sized ball that will bounce.

Start with a stationary dribble on the spot.

Remember to PUSH the ball WITH your FINGER PADS down towards the ground/floor. Try not to slap the ball.

Use your left hand only and do 20 dribbles/pushes.

Use your right hand only hand and do 20 dribbles/pushes.

Alternate left to right for a total of 20 dribbles.

Today:

Using a basket/ box or large pail.

Stand about 5-10 steps away from your target.

Bounce the ball to the ground first ~ Trying to have the ball land inside your target.

How many times can you get it in your target in 10 minutes?

If with a partner ~ challenge your (Mom, Dad, Brother or Sister) and see who can get the most balls into your target!

Remember to take turns ~ Good Luck !

Page 8: mrojah.weebly.commrojah.weebly.com/.../3/60139675/...april_20-24th.docx  · Web viewWHOLE BODY STRETCH SEQUENCE . Neck Rotations *3 left and right alt. (CIRCLE – UP TO THE CEILING

April 22 nd , 2020

3-6 Classes:

Please complete our basic stretch routine ~ followed by one of the fitness routines above or found on the main page!

For a fun challenge try the “Beat the Teacher ~ Minute to Win It” video challenge found on the main page. There is a NEW VIDEO CHALLENGE !

Today, we will continue to focus on: Hockey Skills

Working alone or with a partner.

Use a small ball or “sock ball” (You can use the same ones that you used in the video challenge!)

In a safe area of your home or outside.

Using a hockey net or a “homemade net/target” Practice your shooting skills.

Remember to: Have the blade of your stick behind the puck so that the blade is touching the puck.

With eyes on the puck ~ Use your lower hand to push the stick blade through the puck. Take a small step forward with the opposite foot from the stick side of your body. (If you shoot left ~ take a small step as you shoot with the right foot)

Follow through with your stick blade toward your target ~ Try not to raise the stick blade higher than your waist!

**Spend some time today shooting to your target! How many goals can you score in 10 minutes?

**If possible: Set up a few cones or “homemade cones” in front of your net/target.

Do a weave through your cones and then take your shot! ~ Empty net today!

If possible, challenge a partner (Mom, Dad, Brother or Sister) See who can score the most goals. Have fun ~ Good Luck!

Page 9: mrojah.weebly.commrojah.weebly.com/.../3/60139675/...april_20-24th.docx  · Web viewWHOLE BODY STRETCH SEQUENCE . Neck Rotations *3 left and right alt. (CIRCLE – UP TO THE CEILING

April 23rd , 2020

ALL K-2 CLASSES:

Please complete our basic stretch routine ~ followed by one of the fitness routines above or found on the main page!

For a fun challenge try the “Beat the Teacher ~ Minute to Win It” video challenge found on the main page ~ There is a NEW VIDEO CHALLENGE~GIVE IT A TRY!

Today please take some time to work on your: OVERHAND THROWIND AND CATCHING skills.

If possible, Working with a partner (Mom, Dad, brother, or Sister)

Use a small ball or “sock ball” (You can use the same ones that you used in the video challenge!)

In a safe area of your home or OUTSIDE.

Practice your basic OVERHAND THROWIND AND CATCHING.

With your partner, try to be at least 10-15 feet apart facing each other.

When you are THROWING:

Remember to be: Sideways to your target. Ball beside your cheek. Lift the opposite knee up, rotate, step back down and throw. Make sure to use good follow through. (Your throwing hand should be looking at your partner)

When you are CATCHING:

Remember to:

Have eyes on your partner. Watch or track the ball into your hands. Move to the ball. Try to catch with 2 hands and bring the ball into your chest/tummy!

**Try to make 10 catches in a row ~ without dropping your ball! (each catch counts as 1 point)

**If it drops to the ground before 10 ~ Return to “0” and re-start.

See how long it takes you to get 10 points! Good Luck ~ Have fun!

Page 10: mrojah.weebly.commrojah.weebly.com/.../3/60139675/...april_20-24th.docx  · Web viewWHOLE BODY STRETCH SEQUENCE . Neck Rotations *3 left and right alt. (CIRCLE – UP TO THE CEILING

April 23 rd , 2020

3-6 Classes:

Please complete our basic stretch routine ~ followed by one of the fitness routines above or found on the main page!

For a fun challenge try the “Beat the Teacher ~ Minute to Win It” video challenge found on the main page. There is a NEW VIDEO CHALLENGE !

Today, we will continue to focus on: Hockey Skills

Working with a partner.

Use a small ball or “sock ball” (You can use the same ones that you used in the video challenge!)

In a safe area of your home or outside.

Using a hockey net or a “homemade net/target” Continue your shooting skills.

**If possible: Set up a few cones or “homemade cones” in front of your net/target.

Do a weave through your cones and then take your shot! ~ Use another cone to act as a goalie today. (A pylon goalie)

or

If possible, have a partner (Mom, Dad, Brother, or Sister) be the shooter and you be the goalie today.

Be careful when you are in the net! Use goalie equipment if you have or make sure to use a sock/soft ball if you do not. Use a mouthguard or helmet if its available!

Take turns being the goalie! Have fun ~ Good Luck!

Who will be able to make the most saves!

Page 11: mrojah.weebly.commrojah.weebly.com/.../3/60139675/...april_20-24th.docx  · Web viewWHOLE BODY STRETCH SEQUENCE . Neck Rotations *3 left and right alt. (CIRCLE – UP TO THE CEILING

April 24th , 2020

ALL K-2 CLASSES:

Please complete our basic stretch routine ~ followed by one of the fitness routines above or found on the main page!

For a fun challenge try the “Beat the Teacher ~ Minute to Win It” video challenge found on the main page.

Today please take some time to continue working on your: OVERHAND THROWIND AND CATCHING skills.

If possible, Working with a partner (Mom, Dad, brother, or Sister)

Use a small ball or “sock ball” (You can use the same ones that you used in the video challenge!)

In a safe area of your home or OUTSIDE.

Practice your basic OVERHAND THROWIND AND CATCHING.

Today: Try to do the “ONE STEP” drill

With your partner, start facing each other about 3 steps away.

When you are THROWING:

Remember to be: Sideways to your target. Ball beside your cheek. Lift the opposite knee up, rotate, step back down and throw. Make sure to use good follow through. (Your throwing hand should be looking at your partner)

When you are CATCHING:

Remember to:

Have eyes on your partner. Watch or track the ball into your hands. Move to the ball. Try to catch with 2 hands and bring the ball into your chest/tummy!

** With each catch made ~ both partners will take 1 step backwards.

**If it drops to the ground ~ Move back to your starting position across from each other and re-start.

How far away can you get today! Good Luck ~ Have fun!

Page 12: mrojah.weebly.commrojah.weebly.com/.../3/60139675/...april_20-24th.docx  · Web viewWHOLE BODY STRETCH SEQUENCE . Neck Rotations *3 left and right alt. (CIRCLE – UP TO THE CEILING

April 24 th , 2020

3-6 Classes:

Please complete our basic stretch routine ~ followed by one of the fitness routines above or found on the main page!

For a fun challenge try one of the “Beat the Teacher ~ Minute to Win It” video challenge found on the main page.

Today, we will continue to focus on: Hockey Skills

Working with a partner.

Use a small ball or “sock ball” (You can use the same ones that you used in the video challenge!)

In a safe area of your home or outside.

Using a hockey net or a “homemade net/target” Continue your shooting skills.

**If possible: Set up a few cones or “homemade cones” in front of your net/target.

Do a weave through your cones and then take your shot! ~ Use another cone to act as a goalie today. (A pylon goalie)

or

If possible, have a partner (Mom, Dad, Brother, or Sister) be the shooter and you be the goalie today.

Be careful when you are in the net! Use goalie equipment if you have or make sure to use a sock/soft ball if you do not. Use a mouthguard or helmet if its available!

**Finish up today by playing a quick game of 1 VS 1 MINI-HOCKEY!

**No goalies!

**Remember to keep the stick below your waist (no slap shots!) and no body contact!

Good Luck ~ Have Fun!