by Neetu | Jun 22, 2020 | Fitness Activity
Skill: Basic
Equipment Required
Basic Long Skipping Rope – One per 6 persons
Activity Description
- This requires four skippers and two turners
- The skipper enters the rope in turn, facing the same directions.
- In unison perform the simple foot pattern
- Keep close together
Progression
Easy: Involve fewer skippers, skippers can start off in the roop instead of entering
Hard: The leader turns to face the group and skips to the end of the line, weaving in and out of the other skipper. Everyone moves up the line to fill the leader’s space. This sequence is then repeated by the new leader.
Challenge: How many skippers can you get skipping altogether in one rope?
by Neetu | Jun 22, 2020 | Fitness Activity
Skill: Advanced
Equipment Required:
Basic Long Skipping Rope – Two per two persons
Activity Description:
- Face each other holding one handle of each rope in either hand.
- Keep elbows in at waist level, close to the body.
- Turn the lower arm in small circles, keeping the wrist firm.
- The rope should form a good arc overhead and then clip the floor.
- Turn ropes alternately towards one another with the smooth, steady, ‘one-two’ beat.
Progression
- Easy: Practice with just one of the turners turning the rope to start with.
- Hard: Turners can go down on one knee and back to standing.
- Challenge: Can you bring your arm closer to the body to make a circle smaller and speed up the rope? Can you move your arm away from the body to make circles larger and slow down the rope?
by Neetu | Jun 22, 2020 | Fitness Activity
Equipment Required:
Basic Long Skipping Rope – Two per 3 or more persons
Activity Description:
- Skipper stands close to the turner and concentrates on the rope furthest away.
- As this rope clips the floor and continues moving up and away the skipper enters the ropes and hops from one foot to the other at double speed.
- Skippers skip in the center of the rope and moving feet quickly.
Progression
Easy: Practice the ‘double bounce’ standing outside the double dutch ropes and jump in time with the ropes as they clip the floor saying ‘One-two’ out loud can also help to establish the rhythm for both turner and skipper.
Hard: Try exiting the ropes- the skipper jumps towards one of the turners and immediately after jumping the rope steps out towards a turner. The last jump may need to be slightly high.
Challenge: How long can you skip inside the double dutch ropes for?
by Neetu | Jun 22, 2020 | Fitness Activity
Aim
To do the correct number of consecutive jumps in a row using a self-turned rope
Equipment Required
- 1 Skipping Rope per student
- 9 half cones for boundaries and mid-line
Play Area Set-Up
- Create a large activity space using 6 cones.
- Divide the area in half using 3 other cones. One side is Minor League, the other is Major League.
- Scatter students with ropes on the Minor League side.
- Students face one another with enough distance to safely turn a Skipping Rope
Activity Description
- Match Me If You Can is a head-to-head Skipping Rope challenge game. The object is for you to make more consecutive jumps than your partner, and then move to the Major League side of the gym where you’ll compete with another player for Major League points.
- The gym is divided in half. We’re starting on the Minor League side, and the other is the Major League side. Play Rock, Paper, Scissors (RPS) to determine who will be Partner 1 and who will be Partner 2.
- When I say, “GO!” Partner 1 will go first and attempt to do 15 jumps in a row. When Partner 1 is done, Partner 2 will attempt to do 15 jumps in a row. If both reach 15 jumps, play RPS again to see who wins.
- The partner with the most consecutive jumps will move to the Major League side and look for a new partner. The other will stay on the Minor League side and look for a new partner.
- When 2 partners compete on the Major League side, the winner stays (and earns one Major League point), and the other partner moves back to the minor league side to try again.
Progression:
Easy: Play the game as described above.
Hard: When students compete on the major league side, require at least 1 Skipping Rope trick in the 15 jumps.
Challenge: Students play in pairs and perform 16 count Skipping Rope routines to be matched by a competing pair. Provide time prior to the activity for routine development.
by Neetu | Jun 22, 2020 | Fitness Activity
Aim
To do as many consecutive jumps in a row as I can using a self-turned rope.
Equipment Required
- 9 low profile cones for boundary and midline
- Skipping rope for each student
- 12 hula hoops, 12 dice, Bean bags (about 5 bags per hoop)
Play Area Set-Up
- Use the cones to create a large activity area and divide it in half
- 6 hula hoops on each side near the mid line
- About 5 bean bags inside each hoop
- 6 dice on each side of the activity area
- Divide the class into 2 groups and send 1 group to each side of the activity area
Activity Description
- The game of Skipping Rope Battle Bags is a challenge between two teams. Team A is on 1 side of the activity area, and Team B is on the other side.
- The objective is for you to get rid of your team’s beanbags and be the team with the fewest remaining bags when the game is over.
- You’ll work in pairs. You and your partner will roll a set of dice to determine the number of jumps to complete before you can collect and toss a beanbag. Both partners must complete a number of jumps equal to the total of the dice.
- After both partners have completed jumps, you’ll both run to 1 of your team’s hoops, take 1 bean bag each, and toss it into 1 of the other team’s hoops. Then, quickly run back to the dice and roll again. (If you miss the hoop, quickly pick the beanbag up and place it in a hoop.)
- Continue until you hear the stop signal.
Progression:
EASY: Play the game as described.
HARD: Increase intensity with a star jump (or another exercise) in between jumps and running to collect a bean bag.
by Neetu | Jun 19, 2020 | Fitness Activity
Posture: Garuda-asana – The Eagle Pose
(Pronunciation: ga-roo-dah-sa-na)
Description:
The Sanskrit word garuda means eagle. In Hindu mythology, Garuda is known as the king of birds. He transports the God Vishnu (shown with a bow and arrow in the illustration to the left) and is said to be eager to help humanity fight against daemons.
Performing Instructions
- Lie flat on the back in the shava-asana (corpse pose).
- Stand with the feet together and the arms by your sides (see the tad-asana).
- Draw the left foot upward bending the knee and wrap the left foot around your right leg as you rest the back of your left thigh on the right thigh.
- Cross your arms at the elbows, left over right.
- Join the palms of your hands together keeping the fingers pointed upward.
- Inhale and hold the posture for the duration of the inhaled breath.
- Exhale and return to the tada-asana. Repeat the posture on the opposite side, wrapping the right leg over the left and the right arm over left.
Comments:
The Garuda-asana will strengthen the legs, knees, and ankles. It stretches and tones muscles of the leg and can help relieve cramps of the legs.
Duration/Repetitions
Hold the Hala-asana for as long as you are comfortable. 20-30 seconds is fine for early attempts, increase the time gradually as you become more comfortable. You can also try holding the posture for as long as you can hold the inhaled breath. Repeat 2 or 3 times on each leg.
