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B2-3 Aerobics

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Description

Aim To do 10 minutes of physical activity to keep you fit & healthy. Taken from the BB Anchors Pro Pack, Body B-2-3

Resources

Activity 1
• Appropriate music
• Music player
• Whistle
• Football top

Activity 2
• Appropriate music
• Music player
• Whistle
• Basketball top

Activity 3
• Appropriate music
• Music player

Instructions

Activity 1 - Football Aerobics

Aim: To use football moves as an aerobic workout.

Preparation:
Before the activity identify an upbeat piece of music that will be great to do your aerobic exercises to.

Instructions:
As with any aerobic exercise, Football Aerobics works best when there is a brave leader at the front who doesn’t mind moving a bit. Put on your favourite football top and stand in front of the children and explain what you are going to do.

Football aerobics involves movements to music, when a leader shouts out an instruction the children and leader must repeat that action. Begin by demonstrating all the actions without music.

• Pass — Start by moving right foot forward and using the side of your foot pretend to pass a ball. Repeat this action alternating feet.
• Tackle - Begin with feet together, and then step out to the right with one foot as if making a block tackle. Bring both feet together again and then repeat with alternate feet.
• Head — Jump up in the air, and at the top of the jump pretend to head the ball, It is hard to repeat this action for too long, so move onto the next action quickly.
• Step over — Lift your right foot over an imaginary ball in a clockwise motion, Repeat with alternate feet,
• Shoot — Pretend to shoot with your right foot with an exaggerated follow through (as far as your leg will go — be careful!). Try and touch your right foot with your left hand. Repeat with alternate feet and hands.
• Save — Jump straight up on the spot with hands stretched out, repeat the action as if to all points of a compass.
• Goal — Let the children run around doing their own goal celebration,

Now start the music and get the children to run on the spot in time with the music. Begin shouting out the instructions. You may want to use a whistle to announce a change of instruction.

Tips / Advice:
Invite the children to bring along a football top to wear and tie the activity in with other football related activities. This is great to do particularly around the time of a major football tournament.

Extension Tasks / Adaptations:
• Give each child a whistle to blow along with the activity. beware it will be noisy but great fun especially with a samba beat.
• As the activity progresses introduce some alternative moves, e.g. kick ups — Pretend to keep a ball in the air with two bounces on your right knee, repeat on your left knee, right instep, left instep, and then repeat.
• This activity can be repeated many times, especially if you keep on introducing new moves. it’s great fun.

Activity 2 - Basketball Aerobics

Aim: To use basketball moves as an aerobics workout.

Preparation:
Before the activity identify an upbeat piece of music that will be great to moving around to.

Instructions:
Follow the instructions to the Football Aerobic activity, but introduce these moves:
• Chest Pass — Hold the imaginary ball in your chest and thrust outwards. Repeat this action.
• Three Points — Hold the imaginary ball above your head with one hand underneath and another hand stabilising the ball. Push through the boll as if shooting and exaggerate the follow through with your hand.
• Ball Bounce — Pretend to bounce the ball with your right hand, and then repeat with alternate hand.
• Block — Jump up in the air, and stretch out hands as high as possible as if blocking an opponent shot. It is hard to repeat this action for too long.
• Dribble — Hold the imaginary ball in the right hand. Step left foot forward, and right foot back and throw the ball between your legs catching it in the left hand. Repeat this action with alternate hands and feet. You can do this move really quickly, but it looks a bit odd!
• Siam Dunk — Jump up as high as possible and pretend to throw the ball down through the net.

Now start the music and get the children to do small jumps on the spot in time with the music, and begin shouting out the instructions, You may want to use a whistle to announce a change of instruction.

Tips / Advice:
Invite the children to bring along a basketball top to wear and tie the activity in with other basketball related activities.

Extension Tasks / Adaptations:
This activity can be repeated many times, especially if you keep on introducing new moves.

Activity 3 - Groove Aerobics

Aim: To use dance moves as an aerobics workout.

Preparation:
Before the activity identify an upbeat piece of music that will be great to moving around to.

Instructions:
Follow the instructions to the previous aerobics activities, but introduce these moves:
• Night Fever — Put your left arm on your hip, raise your right arm and do a night fever point to the top right of an imaginary box. Now move it to the bottom left and repeat the action.
• Hands Roil— Place your hands out in front of you with elbows bent and rotate hands around each other in front of your chest
• Spin & Clap — Spin clockwise moving slightly to the right 360 ° and clap. Now spin anticlockwise back to your original position and clap. Repeat going in the opposite direction.
• Big Fish, Little Fish, Cardboard Box — A classic dance floor move. Start with arms apart with palms pointing towards each other as if you are showing that you have caught a big fish. Now do the same but with a slightly smaller fish. Finally the cardboard box. Rotate your arms 90° so that you complete an imaginary box following on from the two sides you created from the little fish. Repeat quickly.
• Hip Hop — Step to the right and bend the knee, whilst crossing you arms over in front of the knee. Repeat on the other side.
• Robot Dance — Lock your body so its stiff, with your arms by your side. Only moving your elbow move the lower arm up so it is at a right angle. Repeat with your left arm. Now independently move the lower arms in a jerky motion. You can now do a variety of actions like leaning forward from the waist or doing a right or left incline. Keep on repeating the arm actions, and give some freedom for the children to experiment.
• Free Style — Let the children just dance around however they want.

Now start the music and get the children to clap along to the music on the spot, and begin shouting out the instructions.

Extension Tasks / Adaptations:
This activity can be repeated many times, especially if you keep on introducing new moves.

Devotion Links:
Spiritual Fitness topic (Spirit) S2-5

For full details see the BB Anchors Pro Pack, Body B-2-3

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