by Rashmi Sharma | Apr 17, 2020 | Fitness Activity
Requirements
- Open and flat outdoor space at least 5m by 10m
- Soccer goal, or tall fence, hedge, or building wall without windows
- Soccer ball
- 2 empty milk cartons, large yoghurt containers, or other objects for goal posts
Instructions
- If you don’t have access to a soccer goal, create your own goal. Place 2 milk cartons, yoghurt containers, or other objects 3-4 metres apart beside a tall fence, hedge or wall.
- Show your child how to kick a soccer ball with the instep (the “laces” on your kicking foot).
- Start behind the ball and step forward to plant your standing foot 10-15cm away to one side of the ball.TIP: Make sure the toes of your standing foot are pointed at the goal.
- As you step, follow by swinging your kicking foot, and contact the ball with your laces, toes pointing straight down.TIP: Bend the knee of your standing leg slightly, and do the same with your kicking leg.
- Once your child understands how to kick with the instep, encourage he or she to shoot on you in goal.
- Choose shooting distance based on size and strength of your child.
- Practice for no more than 15 minutes at one time, as kicking leg will get tired.
- Celebrate goals!TIP: Your child is NOT allowed to kick with toes. This is bad technique.
TIP: Very few 5-6 year olds will be strong enough to do instep kicks.
Variations
- Most people are dominant in one foot when they kick (usually the right foot) – after your child has some success kicking with the dominant foot, practice kicking with the other foot
Benefits
This activity develops leg coordination, strength and fine motor control in the lower body. These skills transfer to sports and activities that involve kicking an object (e.g., soccer, football, martial arts).
by Rashmi Sharma | Apr 17, 2020 | Fitness Activity
Instructions
- Talk with your preschool child about kangaroos. How do kangaroos move?
- Show your child how to hop like a kangaroo. Hands are held in front of chest with elbows bent.
- Practice hopping with your child. Make sure they take off with both feet and land with both feet, bending knees slightly when they land.
- Play “Follow the Leader” hopping like kangaroos.
- If there are trees and playground equipment present, you can hop around and between these obstacles.
Variations
- If there are several children present, try having a kangaroo-hopping race
Benefits
This activity develops dynamic balance, coordination, and rhythm required for activities at older ages such as running, skipping, hopping, and dancing.
by Rashmi Sharma | Apr 17, 2020 | Fitness Activity
Requirements
- Jump rope or thick string with a beanbag or stuffed animal tied to one end.
- Outdoor space or large indoor space free of obstacles.
Instructions
- Hold the rope at one end, or the string at the opposite end from the beanbag.
- Crouch down and turn the rope around you like a helicopter blade (you must change hands constantly).
- Keep the rope low to the ground.
- Encourage your child to jump over the rope each time it comes around.
Variations
- If this is too difficult for your child, try laying the rope on the ground and wiggling it side to side like a snake. Ask your child to “jump over the snake!”
Benefits
This activity develops rhythm, timing, and spatial perception.
by Rashmi Sharma | Apr 17, 2020 | Fitness Activity
Requirements
- Open outdoor space
- Jump rope or 4 metre standard nylon rope 6-12 mm diameter
- Two people to turn the rope for the child
- Or something to tie the rope to, and one person to turn the rope
Instructions
- If there is one adult present, tie one end of the rope to a fence or piece of playground equipment.
- If there are two adults present, each holds one end of the rope.
- Swing the rope over the child’s head in a circular motion.
- Each time the rope touches the ground, your child must jump over it.
- The rope should be rotating steadily and consistently.
- Rotate the rope slowly for beginners.
Variations
- Increase the speed of the rope rotation as the child masters the slower speeds
- Jump rope with only one foot, alternating feet with each rope rotation
- Turn 180 degrees with every jump
Benefits
This activity develops dynamic balance, coordination, and rhythm required for sports and activities such as volleyball, tennis, badminton, and dance.
by Rashmi Sharma | Apr 17, 2020 | Fitness Activity
Requirements
- A hopscotch grid or chalk to draw one
- A bean bag, small stick or rock to use as a marker
Instructions
- Line up in front of the hopscotch grid.
- First in line tosses the marker onto square 1.
- Hop over square 1 and hop through all the other squares on one foot.
- At the end of the grid, turn around and hop all the way back on one foot.
- Pause to pick up the marker from the square.
- Finish hopping back to the start.
- Throw the marker into square 2 and go again.
- Repeat until you have done the hopscotch grid with the marker in every square.NOTE: When you see two free squares side by side, you land one foot in each square at the same time before continuing on one foot.
RULE: If a player steps into the square with the marker, touches any lines, or touches the ground with any body part other than the one foot, that player starts again at square 1.
Variations
- Try different hopping actions to go through the course (alternate foot, feet together, hopping backwards, etc.)
- Make up your own hopscotch grid if chalk is available
Benefits
This activity develops dynamic balance, coordination, and rhythm required for activities at older ages such as running, skipping, hopping, and dancing.
