Winter Olympic Aerobics

Basic Activity Info

Activity Type: 

  • Physical
Age Group: 
9-12 yrs
13+ yrs
Time Requirement: 
20minutes

Group Size: 

  • Medium Group

Play Area: 

  • Outdoor - Field

Fundamental Skills: 

  • Balance
  • Jump
  • Run
Objective: 

Participants complete the winter Olympic stations with their group.
Other Skills: Coordination

Equipment: 

Audio equipment and music (optional)

Set Up: 

Set up 7 stations around the activity area.
Divide the participants into groups of 3-5 and assign them to start at a station. Participants attempt to complete as many Winter Olympic movements as possible.

Step by Step: 

Warm Up

  1. Participants stand anywhere in the activity area or in a circle formation.
  2. One participant calls out his or her name and does a warm-up activity (e.g., march in place and circle shoulders). The rest of the class follows the activity.
  3. That participant calls out another participant’s name. The class continues doing the first participant’s activity until the next participant starts doing a new activity (e.g., knee lifts and arm punches).
  4. The group then does the new activity.
  5. As each new activity is added, the group does all existing activities before adding the new activity. They call out the name of the participant who led that activity as they do the action.
  6. Demonstrate or have a participant demonstrate the following movements.

Steps

Slalom Skier: Participants stand with arms and knees bent and hands pulled toward ribcage. Jump with feet together from side to side while pushing the hands down and behind to simulate skiing through slalom gates. Do 15 reps, 20 reps, and 30 reps with a 10-second rest in between.

Luge Lifts: Participants lie on the floor with arms tight to the sides, simultaneously lift head and point the feet to simulate a luge descent. Hold a V-sit position for a 10 count, 20 count, and 30 count with a 10-second rest in between.

Speed-Skating Strides: Participants take large steps from side to side with deep knee bends to simulate a speed skater’s strides. They add single-arm and double-arm swings to complete the movement, swinging arms to the left on left strides and to the right on right strides. Repeat the movement for 15 reps, 25 reps, and 40 reps with a 10 second rest in between.

Skeleton Push-Ups: Participants do push-ups to prepare for their downhill Skeleton run. Push-ups may be modified by having participants bring their knees down while in the push-up position.

Moguls: Keeping an upright body position with hands to the side and knees bent and together, participants jump up while bringing the knees up parallel to the ground. When landing, they rebound up to the standing position as quickly as possible. Do 15 reps, 20 reps, and 30 reps with a 10 second rest in between.

Freestyle Aerial Twists: Standing with legs together, participants jump into the air and twist the body left then back to centre before landing. On the next jump they twist right and back to centre. Repeat the sequence for 10 reps, 12 reps, and 15 reps, with a 10 second rest in between.

Bobsleigh Push: Using a chair, desk, or a wall, participants place their arms in front with head down, and run on the spot imitating the push-off of the bobsleigh team. Run for a 10 count, a 20 count, and a 30 count with a 10 second rest in between.

Cool Down

  1. Participants walk in place in a circle formation. One participant calls out his or her name and does a cool-down stretch. The rest of the group does the stretch and hold it without bouncing.
  2. After 15-30 seconds, that participant calls out another participant’s name. The group walks in place until the 2nd participant does a new stretch. The group then does the new stretch.
  3. Continue the activity, alternating between walking and stretching, until all the major muscles have been stretched.
Safety Considerations: 

Move furniture to the perimeter of the room so it does not pose a safety hazard. Check that the floor is not slippery and is free from all obstacles. Remind participants to be cautious when moving and to be aware of the personal space of others.

Variations: 

For more warm-up and cool-down activities, see Ministry of Education, Daily Physical Activity in Schools Grades 7-8, Appendix C or www.edu.gov.on.ca/eng/teachers/dpa7-8.pdf.

Adaptations (General): 

Encourage participants to keep in mind that those with disabilities may move in different ways. The warm-up is a good opportunity for everybody to learn about each other. Try to develop a series of activities which correspond with the strengths of all participants. Introduce activities designed specifically for participants with disabilities (e.g., sledgehockey, biathlon using a gun which emits sound). Provide additional support as it is needed.

Source: 

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