PE 1 Week 5

• Fundamental movement skills (FMS)


  Basic observable patterns of behavior present from childhood to adulthood, consisting of non-locomotor, locomotor, and manipulative skills
• Anti-rotation exercises: Russian twist with resistance


  1. Root into sit bones as lift your feet from floor, keep knees bent keep knees bent

  2. Elongate and straighten spine at 45-degree angle from the floor, creating a V shape w/ ur torso & thighs.

  3. Reach arms straight out, interlock fingers

  4. Use abdominals to twist right then, back to center & then to the left
• Stretching exercises: Child pose stretch


  1. Kneel on floor w/ ur toes together and ur knees hip-width apart. Rest your palms on top of your thighs.

  2. On EXHALE, lower torso between knees. Extend ur arms alongside torso w/ ur palms facing down.

  3. Relax shoulders toward ground, rest as needed
• Twisting exercises: Bent over twist


  1. Stand straight, feet wider than shoulder-width, raise arms to sides

  2. Bend and rotate torso right, touch right feet with left hand

  3. Return to start, repeat other side
• Squat and ready position: Sumo squat


  1. Stand with wide stance, toes pointing out

  2. Lower by bending knees, press hips back

  3. Once thighs parallel to floor, come back up and repeat
• Lunges: Front lunges


  1. Bend knees and lower ur body until back knee is a few inches from the floor

  2. Front thigh parallel to the ground, the back knee points toward the floor and ur weight is evenly distributed between both legs.

  3. Push back up, keeping weight on the heel of the front foot.
• Balancing: Tree pose


  1. Start in mountain pose, Transfer weight to left foot, bend right knee, place right foot against the inner left thigh

  2. Lengthen torso, raise arms, press hands together

  3. Hold the pose for 30 sec to 1 min, reverse the legs and repeat
• Crawl exercises: Bear crawl


  1. Move forward by simultaneously moving right hand and left leg in a crawling motion. Knees never touch the ground

  2. Switch sides immediately after placing weight on right hand and left leg, moving the left hand and right leg forward.
• Jumping and landing: Broad jump


  1. Stand w/ ur feet shoulder-width apart, arms up in the air.

  2. Begin the swing arms back behind your body as bend knees like squat and push hips back

  3. Swing arms forward as u drive ur feet into ground, push hips forward & explode forward off the ground

  4. Land on feet and drop back down into starting position, repeat
• Shuffling: Side shuffles


  1. Stand feet wider than hip-width, bend hips and knees back, point toes forward

  2. Take quick steps left, touch left foot with left hand

  3. Repeat right side
• Swimming: Gliding


  1. Start by stand in shallow end of the pool

  2.Stand upright w/ ur feet together. 3. Extend arms straight forward, hands together, and palms facing down
• Climbing: Basic climbing/stairwell workout


  1. Warm up with light cardio 5-10 min

  2. Find moderate incline stairs

  3. Climb up at brisk pace

  4. Walk/jog down to recover

  5. Repeat 15-30 min, adjust the intensity based on ur fitness level
• Manipulative or object control skills


  • Sending: Throw, kick, strike, roll
  • Receiving: Catch, trap, stop
  • Traveling with dribbling: feet, hands, stick