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You Will Need

  • A Wellington/Welly boot (make sure to give it a good clean first!)
  • A Start Line- this can be any household object like a piece of rope or a plank of wood.
  • A Measuring Tape
  • A Tester with a Marker- this can be any small, movable object like a stone or a pair of socks.

How To Set Up and Record Your Result

Start by holding the front side of your Welly boot in your strong hand,just below the ankle.

Place the boot onto your shoulder, with the sole almost touching theside of your face. This should look like you’re about to make a phonecall.

Stand sideways to your target with your feet shoulder-width apart. The Welly boot should be in the hand furthest from the starting line (Left foot on the start line, Welly boot in your right hand).

When you’re ready, quickly move your weight on to your back foot and throw the Welly boot as far as possible by extending your arm and moving your weight back onto your front foot.

Your chest should be facing the target once you have released the Welly boot, but you must not cross the Start Line after your throw or this will not count.

The Tester will then place the Marker where the Welly boot first made contact with the ground.

Using the Measuring Tape, the Tester will then check how far the Welly boot travelled and this distance (in metres and centimetres) can be recorded in the Healthy Kidz App under Sports Day>Welly Boot Toss.

Coaching Tips

  1. Try to keep your Welly boot close to the side of your head with your elbow bent, throughout the back and forward movement.
  2. Practice with some lighter objects like a pair of socks or a beanbag to get your technique right.
  3. Have a go with both hands to test out which side is stronger.

How to Prepare

Before throwing, get used to pushing your Welly boot up and down over your head to get a feel for the movement.

Squats will help with your lower body strength and balance.

Try some lateral/sideways lunges to get used to transferring your body weight backwards and forwards.

Tuck jumps will make you explosive and powerful to get maximum distance on your throw.

Take a look at this ‘Shot Put’ demonstration video on YouTube to see how it should be done: https://www.youtube.com/watch?v=z0auOolG6WU.

You Will Need

  • A ‘Tester’ to shout “Ready, Steady and Go” and record time
  • A Stopwatch
  • 2 Cones or Garden Objects

How To Set Up and Record Your Result

Place your 2 Cones or Garden Objects 10 metres (m) apart on a flat, non-slip surface (preferably grass to cushion your hands slightly).

You will begin in the start position with one foot touching the first cone and your head pointing towards the second cone.

When the Tester shouts “Go!” , crawl forwards as quickly as possible until you can touch the second cone with your hand.

Once you have touched the second cone with their hand, crawl backwards and return to their first cone as quickly as possible, touching it again with your foot.

Primary 1-4 (Foundation & Key Stage 1) students will cover 20m (Forward-Back) and the Tester will record how long it takes using the stopwatch.

Primary 5-7 (Key Stage 2) will cover 40m (Forward-Back-Forward-Back) and the Tester will record how long it takes using the stopwatch.

Once you’ve got your time, record it in the Healthy Kidz App under Sports Day>Bear Crawl Charge.

Coaching Tips

  1. Try to move your opposite arm and opposite leg at the same time to stay balanced- Right Arm/ Left Leg and Left Arm/Right Leg.
  2. Keep your back flat- there should be a straight line from your hips, right through to your head.
  3. Pretend you’re carrying a bucket of water on your back and try not to spill any.

How to Prepare

Start by practicing your plank exercises to get your core strong (low plank with elbows bent, resting on your forearms and high plank with elbows locked out straight and resting on your hands).

Add in some push-ups to build strength in your chest and shoulders (begin on your knees if you have to).

Mountain climbers will help keep those hips loose and work on your endurance.

Take a look at our Global Challenge- Week 4 workout to see the ‘Bear Crawl’ in action and why not give it a go to help with your Sports Day preparation?

https://www.youtube.com/watch?v=cYJyEbiR8RY

Remember to practice the ‘Bear Crawl Charge’ every week to see if you can improve your Personal Best time and smash it on Sports Day.

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