How to take the challenge | Activity Challenge by Fit For Sport

Co-ordination, Agility and Stamina Challenge

The challenges are a way of testing your children’s hand-eye coordination, agility and ability to keep going whilst performing skills and physical challenges. There are three skill challenges to carry out:

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Throwing

Throw and Catch Challenge which requires good hand / eye co-ordination and some muscular endurance

Jumping

Jumping challenge that requires rhythm, physical co-ordination and power

Running

Running which requires agility and cardio-vascular endurance

The challenges are set at three different levels of difficulty to suit your child’s physical development, these are;

Challenges designed for children aged 5, 6 & 7yrs.
Tasks are repeated over 1 minute.
Challenges designed for children aged 8 & 9yrs.
Tasks are repeated over 1 minute 30 seconds.
Challenges designed for children aged 10 years and above (suitable for adults too).
Tasks are repeated over 2 minutes.

BE SAFE - (Health & Safety recommendations)

We recommend that you set up your physical activity area before the start of the challenge so that you can focus your full attention observing your child/ren and keeping track of their scores/achievements. To prevent injuries make sure the floor is clear, dry, and any obstacles that could cause harm are removed.

To maintain safety we advise

your child/ren warm up sufficiently before partaking in any of the challenges
a responsible adult is present to ensure the challenges are completed as per challenge description.
Your child/ren wears appropriate clothing
Your child/ren wears suitable footwear
Your child/ren wears no jewellery
Your child/ren wears their hair tied back

Add the points scored for each individual challenge to make a grand total. Record this total for each child and submit it on the website

Throwing and Catching Challenges

Throw and Catch Challenge which requires good hand / eye co-ordination and some muscular endurance

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5, 6 & 7yrs	Two handed bounce and catch Using 2 hands and a medium sized ball, bounce the ball on the floor and catch the ball whilst standing on one spot as many times as you can (throw/catch doesn’t count if you don’t catch the ball with two hands)	Each throw and catch counts as one point Tasks are repeated over 1 minute.
8 & 9yrs	Chest to wall throw and catch challenge Stand 2 metres from the wall, throw a large ball (i.e. football size) against a wall and catch it using a two handed throwing and catching technique from your chest.	Each throw and catch counts as one point Tasks are repeated over 1 minute 30 seconds.
10 years and above (suitable for adults too)	Alternate hand throw and catch challenge Stand 1.5 metres from the wall, throw a small ball (i.e. tennis ball) against the wall with your right hand and catch it in your left and then throw with the left and catch it with the right, and so on.	Each throw and catch counts as one point Tasks are repeated over 2 minutes.

Jumping Co-ordination Challenges

Jumping challenge that requires rhythm, physical co-ordination and power

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5, 6 & 7yrs	Star Jump Challenge Start with legs together and arms by your side then jump so both legs and arms go out sideways together (making the shape of a star) before jumping back to your starting shape again, see how many star jumps you can do.	Each jump out and back in counts as 1 point Tasks are repeated over 1 minute.
8 & 9yrs	Two footed co-ordination jump challenge Using two footed jumps, jump in each numbered square of the grid starting at number 1 and finishing in square 4. Repeat for 1 minute and 30 seconds.	Each completed circuit counts as 1 point. Tasks are repeated over 1 minute 30 seconds.
10 years and above (suitable for adults too)	Two footed bench hop challenge Using a standard bench or chair, start with both hands holding onto the bench and both legs to the left hand side. See how many two footed jumps over the bench/chair you can do in 2 minutes.	Each complete bench hop scores 1 point. Tasks are repeated over 2 minutes.

Agility Run Challenges

Running which requires agility and cardio-vascular endurance

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5, 6 & 7yrs	Shuttle Running Challenge Run between 2 cones / lines set 6 metres apart, each completed length earns 1 point.	You get one point each time you reach and touch a cone Tasks are repeated over 1 minute *Please note that if space is a restriction we recommend reducing the distance. However, please then divide your score in line with the reduction, ie. if it is now 3 metres you then divide your total score by 2.
8 & 9yrs	Slalom Running Challenge Run between 2 cones / lines (A & B) set 6 metres apart, see how many lengths you can do whilst running in an out of the cones between	You get 1 point each time you reach and touch a cone (A & B) and a bonus point for each five you complete Tasks are repeated over 1 minute 30 seconds. *Please note that if space is a restriction we recommend reducing the distance. However, please then divide your score in line with the reduction, ie. if it is now 3 metres you then divide your total score by 2.
10 years and above (suitable for adults too)	Star Running Challenge Run from the centre cone to each numbered cone/spot (1.5 metres) and back again in sequence (centre spot to 1 and back, centre spot to 2 and back, and so on).	For every circuit you complete you score 1 point Tasks are repeated over 2 minutes.

Ages 5, 6 & 7yrs Challenges

Designed for children aged 5, 6 and 7 years.

Tasks are repeated over 1 minute.

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Preparing for the Challenges

To maintain safety we advise

your child/ren warm up sufficiently before partaking in any of the challenges
a responsible adult is present to ensure the challenges are completed as per challenge description.
Your child/ren wears appropriate clothing
Your child/ren wears suitable footwear
Your child/ren wears no jewellery
Your child/ren wears their hair tied back

Two handed bouncing and catching

Using 2 hands and a medium sized ball, bounce and catch the ball whilst standing on one spot. To complete the challenge:

You must throw the ball from waist height to the floor and catch the ball again with two
Every time you bounce the ball and catch it you will score 1 point
Your teacher / coach will tell you when to start and stop

Star Jumping Challenge

Complete as many star jumps as you can in one minute.

Start with your feet together and arms down by your sides.
Jump from this position to finish in a star position, landing with your feet apart and arms at shoulder level. Your legs and arms need to move at the same time.
Then jump to return to the starting position.
Your teacher will tell you when to start and finish

You will be awarded 1 point for each completed star jump.

Shuttle Runs

Running between 2 cones 6m apart, complete as many shuttle runs as you can in 1 minute. To complete a run you will need to:

You get one point each time you reach and touch a cone.

*Please note that if space is a restriction we recommend reducing the distance. However, please then divide your score in line with the reduction, ie. if it is now 3 metres you then divide your total score by 2.

Ages 8 & 9yrs Challenges

Designed for children aged 8 and 9 years.

Tasks are repeated over 1 minute 30 seconds.

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Preparing for the Challenges

To maintain safety we advise

your child/ren warm up sufficiently before partaking in any of the challenges
a responsible adult is present to ensure the challenges are completed as per challenge description.
Your child/ren wears appropriate clothing
Your child/ren wears suitable footwear
Your child/ren wears no jewellery
Your child/ren wears their hair tied back

Chest to wall throwing and catching challenge

Throw a large ball against a wall and catch it again using a two handed throwing and catching technique from your chest. Complete as many throws and catches of a ball in the time given.

Stand behind a line that is 2m away from a wall to throw the ball against
Use a large ball that bounces well
Throw the ball using 2 hands from your chest against the wall and catch it again with 2 hands
Your teacher will tell you when to start and finish

You will be awarded 1 point for every successful throw and catch

Co-ordination Jumping Challenge

Using two footed jumps, jump in each numbered square of the grid starting at number 1 and finishing in square 4. Repeat for 1minute and 30 seconds.

Complete as many agility jumping circuits as you can in 1 minute and 30 seconds

Jump round a circuit in a 1m² square divided into 4 equal sections
You must start with both your feet in square number 1
You then jump with two feet together from square 1 to 2 to 3 to 4 and back to 1 again
To go as fast as you can you will be jumping forward to square 1 to 2, backwards from 2 to 3 and forwards again from 3 to 4.
You have completed the circuit when you get to square 4
See how many circuits you can complete in 1 minute and 30 seconds.

You will score 1 point for each circuit completed

Slalom Running Challenge

Running between 2 cones (A & B) / lines set 6 metres apart, see how many lengths you can do whilst running in an out of the cones between

Run in and out of 4 cones set out evenly between cones A & B set 6m apart. Complete as many slalom runs as you can in 1 minute and 30 seconds.

run from cone A to cone B dodging in and out of the 4 cones between them
when you reach cone B touch it with your hand and you will score 1 point
run back to cone A dodging in an out again and touch it with your hand for another point

You score 1 point every time you touch one of the cones at either end of the slalom course

Ages 10 years and above (suitable for adults too)

Designed for children aged 10 years and above (suitable for adults too).

Tasks are repeated over 2 minutes.

Print this information

Preparing for the Challenges

To maintain safety we advise

your child/ren warm up sufficiently before partaking in any of the challenges
a responsible adult is present to ensure the challenges are completed as per challenge description.
Your child/ren wears appropriate clothing
Your child/ren wears suitable footwear
Your child/ren wears no jewellery
Your child/ren wears their hair tied back

Alternate hand throwing and catching challenge

Use a small ball stand 1.5 metres from a wall, throw the ball with your right hand and catch it in your left and then throw with your left and catch it with your right, and so on.

Complete as many alternate hand throws and catches as you can in 2 minutes.

You must throw the ball using one hand against a wall and catch it with the other (e.g. right hand throw to left hand catch)
Repeat throwing and catching action with the other hands (e.g. left hand throw to right hand catch)
You should use a small ball (like a tennis ball) that bounces
You must stand behind a line 1.5m from the wall when you throw
Your teacher will let you know when to start and finish

You will be awarded 1 point for every successful throw and catch you make

Bench Hopping Challenge

Using a standard bench or chair, start with both hands holding onto the bench and both legs to the left hand side. See how many two footed jumps over the bench/chair you can do in 2 minutes.

Complete as many bench hops as you can in 2 minutes.

Start with both your hands holding onto a bench or a chair and both feet together on the floor on the left hand side of the bench/chair
Keeping your hands holding onto the bench jump with two feet together over the bench/chair so that you land on the other side of the bench
Then jump back to your starting position

You will be awarded 1 point for each time you jump over the bench / chair

Star Running Challenge

Run from the centre cone to each numbered cone/spot (1.5metres) and back again in sequence, see how many completed circuits you can do.

Complete as many circuits as you can in 2 minutes

run from the cone in the centre to cone 1 and back, then to cone 2 and back, then 3 and back and then 4 and back (one circuit)
touch each cone with your hand as you reach it

For every circuit you complete you score 1 point. (Count how many circuits you complete and multiply by 2 to get your score)

Disability & Adaptations Information

Two handed bounce and catch

Using 2 hands and a medium sized ball, bounce the ball on the floor and catch the ball whilst standing on one spot as many times as you can (throw/catch doesn’t count if you don’t catch the ball with two hands)

Chest to wall throw and catch challenge

Stand 2 metres from the wall, throw a large ball (i.e. football size) against a wall and catch it using a two handed throwing and catching technique from your chest.

Alternate hand throw and catch challenge

Stand 1.5 metres from the wall, throw a small ball (i.e. tennis ball) against the wall with your right hand and catch it in your left and then throw with the left and catch it with the right, and so on.

Adapting the challenges

If your child has a disability that makes the challenge difficult to take on then you can adapt it to suit their ability. For example:

The two-handed bounce and catch may be inappropriate for a child in a wheelchair if there is not sufficient access to the ground. In this case, the child could throw the ball above head height and then catch with 2 hands
If there is insufficient strength to complete and chest to wall throw, then ensure the child has a partner to whom the ball can be thrown and returned.
If coordination is insufficient to complete the alternate hand throw and catch then use a two-handed underarm throw.
If your child is unable to throw but can propel a ball with their feet, for example, then adjust the challenge so that the feet are used instead

Star Jump Challenge

Start with legs together and arms by your side then jump so both legs and arms go out sideways together (making the shape of a star) before jumping back to your starting shape again, see how many star jumps you can do.

Two footed co-ordination jump challenge

Using two footed jumps, jump in each numbered square of the grid starting at number 1 and finishing in square 4. Repeat for 1 minute and 30 seconds.

Two footed bench hop challenge

Using a standard bench or chair, start with both hands holding onto the bench and both legs to the left hand side. See how many two footed jumps over the bench/chair you can do in 2 minutes.

Adapting the challenges

If your child is in a wheelchair or has severe balance and coordination challenges related to standing, running and jumping then you can adapt the challenges to suit their ability. For example:

The star jump could be changed to a resisted arm pull by starting with the arms above the head or in the lap, and then widening them to the maximum and returning them to the start position. This could be made harder by stretching an elastic exercise strap to increase the workload.
Alternatively, your child could simply manoeuvre their wheelchair side to side so that the front wheels go back and forward between two points about 2 feet apart. The wheelchair could also be used to follow the same pattern as for the coordination jump challenge.
If the two footed bench hop is too difficult then a two-footed jump across and line marked on the ground will be more accessible for some children.

Shuttle Running Challenge

Run between 2 cones / lines set 6 metres apart, each completed length earns 1 point.

Slalom Running Challenge

Run between 2 cones / lines (A & B) set 6 metres apart, see how many lengths you can do whilst running in an out of the cones between

Star Running Challenge

Run from the centre cone to each numbered cone/spot (1.5 metres) and back again in sequence (centre spot to 1 and back, centre spot to 2 and back, and so on).

All the running challenges can be adapted so that they are wheelchair accessible. You may need to adjust the distances a little to help but the same patterns can be followed.
Use other forms of travelling if these suit your child’s skill set. For example bottom shuffling, hopping or walking.

For children who tire quickly, then complete the challenge in four equal time quarters with a rest in between.

All the above are examples and possible suggestions. It is important that your child can access the challenges and, as you know them well, you can always choose and use an alternative skill linked to the specific challenge that suits their specific ability.