Grade 7 Physical Education and sport lessons
23 – 27 March
Dear Grade 7 girls
We would like you to stay healthy and active during this time of remote online
learning. The Sports Department has, therefore, put together some Physical
Education, hockey and netball lessons that you can do to improve your skills. The
lessons work as follow:
• 2x Physical Education lessons – to be done at least twice a week, but doing it
daily will assist you in keeping active
• 2x hockey lessons – to be done by girls who are interested in doing hockey in
term two and who have their own hockey stick and ball at home
• 2x netball lessons – recommended for all girls who have a ball at home, but
especially for the girls who would like to do netball in term two
• 2x squash lessons – to be done by girls who are interested in doing squash
in term two and who have their own racket and ball at home
It is recommended that you do these activities with a partner which can be a parent,
sibling, friend.
Physical Education
Lesson 1
Warm up
Put two chairs or markers 15 steps apart. Jog from the one to the other 10x
Do bum kicks for 30 seconds
Do high knees for 30 seconds
Use the markers to do side shuffles 5x
Please access the link below to see the correct way to do side shuffles
https://www.youtube.com/watch?v=bcZkk8vMzA4
Hip flexor pose - bent leg in front, extended leg in back (hold 20 secs each leg)
1|Page
,Standing pike throw down- 2 sets of 25
Strength
Calf raises - both legs together and one leg at a time 20x each
Lay down tuck sit ups - 3 sets of 15
Lady’s push up’s - 3 sets of 10
Lunges - 2 sets of 15 each leg
2|Page
, Side lunges- 2 sets of 15 each leg
Speed and agility
Put two markers about 15 steps apart
• Start at one marker and sprint as fast as you can to the other marker
• 10x sprints
Cool down
Do the stretches below to cool down
3|Page
23 – 27 March
Dear Grade 7 girls
We would like you to stay healthy and active during this time of remote online
learning. The Sports Department has, therefore, put together some Physical
Education, hockey and netball lessons that you can do to improve your skills. The
lessons work as follow:
• 2x Physical Education lessons – to be done at least twice a week, but doing it
daily will assist you in keeping active
• 2x hockey lessons – to be done by girls who are interested in doing hockey in
term two and who have their own hockey stick and ball at home
• 2x netball lessons – recommended for all girls who have a ball at home, but
especially for the girls who would like to do netball in term two
• 2x squash lessons – to be done by girls who are interested in doing squash
in term two and who have their own racket and ball at home
It is recommended that you do these activities with a partner which can be a parent,
sibling, friend.
Physical Education
Lesson 1
Warm up
Put two chairs or markers 15 steps apart. Jog from the one to the other 10x
Do bum kicks for 30 seconds
Do high knees for 30 seconds
Use the markers to do side shuffles 5x
Please access the link below to see the correct way to do side shuffles
https://www.youtube.com/watch?v=bcZkk8vMzA4
Hip flexor pose - bent leg in front, extended leg in back (hold 20 secs each leg)
1|Page
,Standing pike throw down- 2 sets of 25
Strength
Calf raises - both legs together and one leg at a time 20x each
Lay down tuck sit ups - 3 sets of 15
Lady’s push up’s - 3 sets of 10
Lunges - 2 sets of 15 each leg
2|Page
, Side lunges- 2 sets of 15 each leg
Speed and agility
Put two markers about 15 steps apart
• Start at one marker and sprint as fast as you can to the other marker
• 10x sprints
Cool down
Do the stretches below to cool down
3|Page
