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Key stage 1 Key stage 2 Key Stage 3 Key stage 4

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Key stage 1 Key stage 2 Key Stage 3 Key stage 4 Powered By Docstoc
					Key stage 1
  1) Stepping through a hula hoop for 30 secs

  2) 5 metre beanbag target throw for 30 secs

  3) Passing a netball around the body for 30 secs

  4) 10m shuttle run in 30 seconds

  5) 10 m slalom around 5 cones for 30 secs

  6) Speed bounce over a solid line for 30 secs

Key stage 2
  1) Stepping through a hula hoop for 1 minute

  2) Skipping for 1 minute

  3) Passing a netball around the body for 1 minute

  4) 10m Shuttle run in 1 minute

  5) 10 m slalom around 5 cones for 1 minute

  6) Speed bounce over a solid line for 1 minute.

Key Stage 3
  1) Speed bounce over dome cones for 1 minute

  2) Passing a rugby ball around the body for 1 minute

  3) Stepping through a hula hoop for 1 minute

  4) 10m Shuttle run in 1 minute

  5) Straddle step ups onto a bench for 1 minute.

Key stage 4
  1) Illinois agility run

  2) Skipping for 1 minute

  3) Abdominal curls for 1 minute

  4) Tennis ball bounce around a figure of 8 course in – laps in one minute

  5) Coordination tennis throw test for 1 minute

  6) Stepping through a hula hoop for 1 minute
All tests are to be 30 seconds

    1) Stepping through a hoop
       Starting with the hoop flat on the floor hands by their sides. Timer shouts go; pupils must take the hoop over the
       body/head, and then step through. The hoop must touch the floor each time. Challenge for 30 seconds.

    2) 5 Metre bean bag throw
       Using a medium sized hula hoop (approx 82cm). Pupils standing on a line 5 metres away from the hoop. Pupils have 30
       seconds to underarm throw as many bean bags as possible into the hoop (a good supply of bean bags is
       recommended).

             •   If it lands cleanly in the hoop, point is scored
             •   If it lands in the hoop and bounces out – point is scored
             •   If it lands outside the hoop and bounces in – no point is scored.
             •   If it hits the edge of the hoop and doesn’t go in ¬no point is scored
             •   If it lands on the hoop (½ in, ½ out) point is scored!
    3) Ball around the body
       Using a standard netball (size 4), pupil’s starts with the ball in front of them at waist height, two hands on the ball. Pupil
       can decide whether to pass the ball clockwise or anti clockwise. Each time the ball passes the front of the body a score
       is added. Challenge for 30 seconds.

    4) 10 metre shuttle run
       Place cones in a hoop 10 meters away from the start line, in the 30 seconds, pupils must run and collect one cone at a
       time and place it at the start line. At the end of the 30 seconds, the cones are counted; the number of cones equals the
       number of shuttles. Cones cannot be thrown, If the pupil has cone in their hand as the whistle is blown, they are
       allowed to include it in their tally. (There and back is 1 point)




    5) 10m slalom for 30 secs
       Put 5 cones in the run as shown:




        Slalom on the way up and a straight line run on the way back = 1 point

    6) Speed bounce over a solid line
       Standing parallel to a solid line, on the timers “go” pupils should take off on two feet and land on two feet on the other
       side of the line. Both feet should touch the ground at the same time. Jumping from one side of the line to the other
       equals one bounce. Number of bounces are recorded. 30 second challenge.
All challenges will last for 1 minute

    1) Stepping through a hoop
       Starting with the hoop flat on the floor hands by their sides. Timer shouts “go”, pupils must take the hoop over the
       body/head, then step through. The hoop must touch the floor each time. Challenge lasts for 1 minute.

    2) Skipping on the spot
       Starting with the rope behind the heels, pupils skip for a full 30 seconds, counting involves every time they jump over
       the rope. 2 feet to 2 feet is recommended.

    3) Ball around the body
       Using a standard netball (size 4), pupil’s starts with the ball in front of them at waist height, two hands on the ball. Pupil
       can decide whether to pass the ball clockwise or anti clockwise. Each time the ball passes the front of the body a score
       is added. Challenge for 1 minute.

    4) 10 metre shuttle run
       Place cones in a hoop 10 metres away from the start line, in the 1 minute, pupils must run and collect one cone at a
       time and place it at the start line. At the end of the one minute, the cones are counted, the number of cones equals the
       number of shuttles. Cones cannot be thrown, If the pupil has cone in their hand as the whistle is blown, they are
       allowed to include it in their tally.


                       Start
                        line




    5) 10m slalom for 30 secs
       Put 5 cones in the run as shown:




         Slalom on the way up and a straight line run on the way back = 1 point

    6) Speed bounce
       Place 3 dome cones (plastic pliable ones with big holes in the top) in a straight line. Pupils start with both feet on one
       side of the cones. On the timers “go” pupils should take off on two feet and land on two feet. Both feet should touch
       the ground at the same time. Jumping from one side of the cones to the other equals one bounce. Number of bounces
       are recorded. 1 minute flat out.

.
All challenges will last for 1 minute

    1) Skipping on the spot
       Starting with the rope behind the heels, pupils skip for a full 1 minute, counting involves every time they jump over the
       rope. 2 feet to 2 feet is recommended.

    2) Speed bounce
       Place 3 dome cones (plastic pliable ones with big holes in the top) in a straight line. Pupils start with both feet on one
       side of the cones. On the timers “go” pupils should take off on two feet and land on two feet. Both feet should touch
       the ground at the same time. Jumping from one side of the cones to the other equals one bounce. Number of bounces
       are recorded. 1 minute challenge

    3) Ball around the body
       Using a standard netball (size 4), pupil’s starts with the ball in front of them at waist height, two hands on the ball. Pupil
       can decide whether to pass the ball clockwise or anti clockwise. Each time the ball passes the front of the body a score
       is added. Challenge for 1 minute

    4) Stepping through a hoop
       Starting with the hoop flat on the floor hands by their sides. Timer shouts “go”, pupils must take the hoop over the
       body/head, then step through. The hoop must touch the floor each time. Challenge lasts for 1 minute. .

    5) 10 metre shuttle run
       Place cones in a hoop 10 metres away from the start line, in the 1 minute, pupils must run and collect one cone at a
       time and place it at the start line. At the end of the one minute, the cones are counted, the number of cones equals the
       number of shuttles. Cones cannot be thrown, If the pupil has cone in their hand as the whistle is blown, they are
       allowed to include it in their tally.




    6) Straddle step ups
       Starting with one foot either side of the bench, place one foot on the bench at a time then step down, one foot at a
       time. A rep is counted each time both feet are on the ground. Challenge is for 1 minute.
1) The Illinois course

    The length of the course is 10 metres and the width (distance between the start and finish points) is 5 metres.

    4 cones can be used to mark the start, finish and the two turning points. Each cone in the centre is spaced 3.3 metres
    apart.




    How to conduct the test

    The Illinois Agility Run Test is conducted as follows:

        •    The athlete lies face down on the floor at the start point

        •    On the assistant's command the athlete jumps to his/her feet and negotiates the course around the cones to
             the finish

        •    The assistant records the total time taken from their command to the athlete completing the course.

                                    Points                         Time scored
                                    10                             15 secs or less
                                    8                              16 – 17 secs
                                    6                              17 – 18 secs
                                    4                              19 – 20 secs
                                    2                              21 plus

                                                The faster you go the more points you score

2) Skipping on the spot
   Starting with the rope behind the heels, pupils skip for a full 1 minute, counting involves every time they jump over the
   rope. 2 feet to 2 feet is recommended.
3) Abdominal curls
   To undertake this test you will require: flat surface, mat, watch, a partner

    How to conduct the test

    The Sit Ups Test is conducted as follows:

         •   Lie on the mat with the knees bent, feet flat on the floor, the hands resting on the thighs and the back of the
             head on the partner's hands.
         •   Curl up slowly using the abdominal muscles and slide the hands up the thighs until the finger tips touch the
             knee caps
        •    Return slowly to the starting position
        •    The feet are not to be held
        •    Repeat as many curls as possible at this rate
        •    Record the total number of curls
        •    Challenge lasts for 1 minute.




4) Tennis ball bounce
   Bounce a ball around a figure of 8 course and count the number of in 1 minute. Two cones 10 meters apart, pupils
   bounce a tennis ball around the course using only the palm of their hand.

5) Alternate Hand Wall Toss challenge
   Equipment required: tennis ball, smooth and solid wall, marking tape/cone, stopwatch

    How to conduct the test

    A mark is placed a certain distance from the wall (2 meters). The person stands behind the line and facing the wall. The
    ball is thrown from one hand in an underarm action against the wall, and attempted to be caught with the opposite
    hand. The ball is then thrown back against the wall and caught with the initial hand. The challenge will last for 1 minute.

    Each time a pupil successfully completes a cycle a score is counted, e.g. right hand throws, left hand catches = 1.

6) Stepping through a hoop
   Starting with the hoop flat on the floor hands be their sides. Timer shouts “go”, pupils must take the hoop over the
   body/head, and then step through. The hoop must touch the floor each time; the challenge lasts for 1 minute.

				
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Description: Fitness experts suggest, shaking hula hoop, it is best to use incremental approach, do not think, the more weight the more effective the hula hoop, hula hoops in fact, for large and heavy people just getting started, less effort , But the shake to the "congestion" that hula is really too heavy, not for you, the time to consider a lighter weight buy! addition, if the waist, spine well, best not to shake hula hoop.