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York School Sports Network Daily Challenges

Our lovely friends at the York School Sports Network who work in our schools and run the School Games tournaments that we enter are very kindly sending us daily challenges to keep the children doing their 60 minutes of recommended physical activity each day. These will be posted below.

Orienteering today.


Below is a resource pack and guide to the British Orienteering Association lesson plans and resources. Include Social Distancing to the programmes you can set up all sorts of activities at home for children to make their own routes and challenges up.  Although it highlights school equipment and groups of children, you can adapt it for use at home.


Orienteering is great for getting outdoors as well as learning new skills, it's the thinking pupils' cross country!

Tennis II

The Frying Pan

To start, have your player hold their racquet in their dominant hand face-up, like a frying pan, and have them place a tennis ball on the face, or strings of their racquet. Then, have them slowly start moving the head of the racquet up and down until the ball begins bouncing on their strings. Once it starts bouncing, have them keep it bouncing for as long as possible.


The Dribble

This next drill is simply an upside-down version of the frying pan. Again, have your player hold their racquet in their dominant hand and a tennis ball in their opposite hand

Next, have them drop the ball in front of themselves and hit it with their racquet toward the ground. The ball should move toward the ground and then bounce back up so that they can continue hitting until they get a nice consistent dribble going.


Forehand & Backhand

For this next drill, you’ll need to position your player at one end of the court at the centre of the service line, where the centre service line and service line connect. Have your player position themselves for either a forehand or a backhand

Once they’re ready, toss one tennis ball at a time so that it bounces in front of the player, about waist high, and have them hit their groundstroke.


Ball Toss Forehand & Backhand

Next, we’ll take the simple forehands and backhands drill, and add a ball toss, which will force your student to start judging ball speed, move their feet a little and focus on their timing. It will also begin to simulate the feeling of playing tennis by putting you and your students on opposite sides of the net


Side to side Forehand & Backhand

Now that our student is gaining some confidence, we can repeat the drill with a slight twist. Rather than tossing a ball directly to the player’s forehand or backhand, we can have them start in the ready position and alternate tossing balls to their forehand and backhand.


Hit & Catch

In this next tennis drill, which is excellent for beginners and kids, we’ll switch things up a bit. You’ll want to have a cone on hand for this drill. First, have your students stand at the centre of the service line in their ready position, waiting for a forehand, you’ll want to toss the ball to your student’s forehand and ask them to hit it right back to you so that you can catch it with the cone – either in the air or off the bounce.

Today we are starting a week long activity in Athletics Pentathlon.

This is our virtual competition to finish of the half term.

Below are 5 events for you to practice and then record time/distance for. There is a link to record the scores for each pupil and we will collect them all up at the end of the week. You will have util 3pm on Friday to record the scores before the link closes and the results calculated.


50m Sprint

Time a straight run


Standing Long Jump

Two feet jump and landing


50m Hurdle race

Time a run including 5 hurdles of appropriate height


Javelin Throw

Soft javelin throw and measure distance


400m Run

Time a 400m run around an exciting route


You can record your times here


At the end of the week we can see who are the best athletes in York!


Please ensure the results are verified by an adult before they are submitted to avoid any errors. 56cm can easily be typed in as 65cm




Clapping Game

To help your players pass more accurately, try this fun and simple rugby drill:

  • Get the ball moving in a clockwise circle.
  • Switch the direction after a couple of minutes of movement.
  • Then tell your players that they must keep passing the ball around but the receiver needs to clap once before they catch the ball. The ball must be passed over within 5 seconds.
  • If the receiver forgets to clap and takes the ball, they need to do a short fitness challenge like pushups or a sprint around the circle.

Traffic Lights

The aim of this game is to not be the player holding the ball when the call is made to stop passing the ball. To further encourage quick passing, you can keep track of who is caught holding the ball the fewest times and publish everyone’s scores on the PE noticeboard.

  • One of the players needs to be the traffic light and stand outside of the passing circle with their back to the other players. The traffic light player controls the starting and stopping of the activity.
  • All the other players should create a circle with enough distance between them to make passing the ball slightly challenging.
  • When they hear the traffic light player shout ‘Green!’, the players need to begin passing the ball to each other. They can pass the ball across or around the circle.
  • When the traffic light player shouts ‘Red!’ the other players need to stop passing the ball around.
  • Whoever is holding the ball on the call of Red will be the new traffic light.

League Island

  • Split your group into two separate teams, with one of those teams being further split into half. Mark an area out with a larger grid and smaller square inside the main grid.
  • The team that has been split in half needs to pass the ball from outside the main grid to their teammates in the centre and then back out again. No player can keep the ball in hand for more than 5 seconds.
  • The other team cannot enter the inner, smaller square but has to try to prevent the ball from being passed from outside the grid into the inner square. Whilst they are limited to moving in the space between the inner and outer squares, they can try to intercept at the point of passing or catching, and also put pressure on the passer to get rid of the ball before their 5 seconds is up.
  • Every time the player manages to pass the ball by the defenders they get a point. If the defender’s team manages to intercept the ball they score a point.
  • Swap the teams around after 5 minutes to incorporate a competitive element and see who scores a higher number of points.

Rugby Rounders

  • Split your group into two teams: batting and bowling. Arrange a rounders-style fielding setup with posts/bases.
  • A player who is in the middle (the bowler) will need to pass the rugby ball to batting team’s player in the batting square. The batter has a maximum of 3 attempts to catch the ball cleanly.
  • Once the batter catches the ball, they have two seconds to kick it towards the fielders in the opposition team.
  • If the batter fails to kick it within two seconds or fails to catch the ball in 3 attempts, they are out of the game. Similar to rounders, the batter needs to stop on bases.
  • When a team has three outs they need to swap with the fielders.

Rugby Tennis

This simple passing drill based on the principles of tennis is fun for younger players:

  • Divide players into two teams that will occupy the opposite parts of the field.
  • The first team will pass the ball among themselves three times within 10 seconds (or less – depending on their level of ability).
  • The third player will then pass or kick the ball over an imaginary tennis net to the opposing team.
  • If the ball touches the ground when passed or kicked from one team to the other, the team that passed/kicked it scores a point.
Below are 5 drills to have a go at. Please adapt them for different age groups or smaller groups / space

Warming up legs - It's important to get your legs fully warmed up before you begin a game as your legs will take the brunt of the work on during a match. Ask players to form two parallel lines at the end of the court approximately 5 feet from one another. The person at the head of the line starts with their choice of leg warm up, then once they've got to the end of the court, they jog back and the whole group repeats it. After that round, the second person in the line becomes the leader and so on.

Warming up hands - The fast hands netball drill is an excellent way to warm up hands and bodies and get players used to quick reaction times.  Split your players into pairs, with each pair taking a ball. Ask players to stand 10-12 feet away from one another, with one player holding the ball and the other player's hands down at their sides. The player with the ball with then use a chest pass to pass the ball to the player whose hands are down. Only when the pass is in progress can the player without the ball move their hands to try and catch it.

Defence - You'll need seven or more players to perform this netball drill. Begin by asking players to form a circle with two teammates stood in the middle of it. The players who are in the circle must then pass the ball to one another using different techniques while calling out the recipient's name. If the ball is intercepted, the person who tossed it should then switch places with one of the players in the centre.

Shooting - You'll need two players, a ball and a pole to perform this netball drill aimed at practicing shooting. One player must act as the defender whilst the other is the shooter. The shooter's goal is to overcome the arms of the defender by making a shot. Repeat the drill until 10 shots have been successfully made. This is also an ideal netball drill for critiquing shooting technique.

Footwork - This netball drill encourages fast footwork whilst also implementing defensive actions. Ask the players to get into two circles within a 30-foot by 30-foot square  designated by cones. The group in the inside circle then runs clockwise whilst the outer circle runs counter clockwise. The coach yells "jailbreak" and at this point the members in the inside circle must try to escape the square. Members gain points for escaping. You can make the drill harder by timing how long each team takes to escape.


Don't forget...…...
Koboca Challenge IV - details back on the main PE page



60mins of Activity:
After a couple of days of different activities I've gone more traditional today with some Football
This is mainly for pupils who are in school, however if you have 2 or more children and an adult they can also be done at home.
Keep each activity short and sharp, about 10mins each with a 10min warm up - TOP TIP always use the footballs in the warm up


1. Three Player Passing Combinations

Create a rectangular playing space for every three players in your team. Put a player on opposite corners of the rectangle, and position the third play in the middle.

A player at a corner starts with the ball, and passes to the player in the middle. The first player must move to a different corner whilst the ball is in motion, and receive it from the middle player in his or her new position. The ball then goes back to the middle player, who passes it to player three.

The basic idea of this drill is to keep the two players on the corners of the rectangle moving after they make each pass. You can stipulate your own rules, including forcing players to use alternate feet. Just make sure you rotate the player who has to stand in the middle of the rectangle.

2. 3v1 Attacking

Create a square playing area of around 10 yards by 10 yards for every group of four players you have. One will be a defender, and three will be attackers. The defender must pass the ball to one of the attackers — all of whom should start at the edge of the playing area.

The attackers must then move around the square passing with one touch, making sure they vary the speed and strength of the passes they make. The defender must attempt to win possession.

3.Two Touch Passing

Split your team into groups. The object of the drill is for the team to pass to one another without a player from the other team intercepting a pass. Each player MUST take an initial touch to control the ball and another to pass it.

4. Sprint and Dribble

Split your group into two teams. Divide your indoor pitch into two halves, and create a five-metre ‘end zone’ by each goal. Each team should take up their to their own half of the pitch, and 10 or more balls should be placed in the centre of the pitch. On a whistle, the players must sprint to get a ball and dribble it back into their own ‘end zone’ without bumping into another player or allowing their ball to stray more than a 12 inches from their feet. The team with the most balls in their ‘end zone’ wins a point. First team to 10 points wins.

5. Hit the Cone

Split your group into two, and line each team up five metres from the centre line, facing each other. Each player should be around two feet from a teammate and have their own ball. Place a cone on the centre line, directly between each set of two opposing players. On the whistle, each player must pass the ball — from a still position — and knock their own cone down. This will mean that two opposing players are attempting to knock down the same cone at the same time. Balls can only be recovered from a player’s own half. The team that knocks down the most cones wins.

Today it's Circus Skills


Below is a list of circus skills activities for you and the pupils to have a go at. There are some ideas of how to set them up using basic materials and they can be used by all age groups.


Plate Spinning

Not the best china!

All you need is a paper or plastic (non breakable) plate and a stick

Give the stick a slight point - This can be done by opening a pair of scissors, closing them over the stick and dragging them up, turn and repeat.

Balance the plate on the stick and see how long you can spin it for


BIG Skip

Get a long piece of rope or cord

If more than 2 of you  - two people hold each end and the 3rd person skips in the middle

Add more people skipping if you have them

If only 2 people tie one end of the rope to a handle, one person turns the rope the other can skip



Small size balls - This can be balled up socks, toilet rolls, wooden fruit etc

Start with 2 balls using only one hand

Try 3 balls using both hands

The key to this is control!



Find something narrow  - A long stick or piece of wood. You can use Beam in a school

This must NOT be too high off the ground. 6 inches is plenty

Hold the child's hand as they cross the balance the first time

Walk along side for support if they need it next

Let them cross on their own



Hold a pole out at shoulder height 

The child has to limbo under bu bending their back, backwards

Gradually lower the bar after each successful attempt


Stilt Walking

You will need 2 cans strong enough to hold the child's weight

Ask an adult to put a small hole in either side 

Thread sting through long enough to reach the child's hands

Stand on the tins, hold the string and walk!



If you have these in school - Great give it a go

If you don't or you're at home you'll need some string and 2 sticks - tie the string to the end of the sticks

You'll need to be really creative with making your diablo, but I've found potatoes (leave the skin on) are quite good because you can use a peeler to make them thin in the middle - CHECK with parents first though!! You don' want to ruin your sausage and mash tea.


Face Painting

Add some fun and creativity

There are lots of websites to help with this


Or just get the pupils to go full clown and design their own!



Koboca Challenge IV


This week (keeping with the theme) the Challenge is Juggling


Practice with 3 balls

Set a time

Record your best time here:

Indoor or outdoor activity for you today.


Horizontal Climbing!


This is a straight forward one and can be lots of fun. Easy to do at home and in school

It's linked to the OAA Strand of the primary curriculum and is great for co-ordination, flexibility and balance

It's also great for problem solving


All you need is different coloured socks and gloves.

Set them out across the floor like a climbing wall - See Below




  • Red hands & Blue Feet
  • Only use the red feet and hands
  • No blue feet or hands


If you don't have enough gloves, you can use anything that is different from socks so you know which is a hand hold and which is a foot hold

If you only have socks just use the colours for both hands and feet

***NEW*** Challenge
There is a new Koboca Challenge to have a go at and record your score here:
It's a Hula Hoop challenge, so good luck with that!
Hoping for a better day today so you can get out and go some Target Games.
Making use of some of the games you created Friday 24th April (Boccia) and Monday 27th April (Quoits)
The target activities are:
Target throw
Lawn Darts
Target throw
Get a bucket or tube and mark 4 steps away, 6 steps away, 8 steps away and 10 steps away
Get a ball (we've covered making a ball in the past if non available)
Start on the first mark and throw the ball in the bucket
If it goes in move to the next mark. If you then miss go back to the first mark
How long does it take to get all 4 in a row, going back to step 1 if you miss
Lawn Darts
Make 3 paper aeroplanes
Mark out a target in your garden - The target should be 4 concentric rings. 
Score 10 for the middle, 7 for the middle section and 5 for the outer section.

Mark a line 10 steps away.

Launch your darts at the target and count your score.


Archery Boccia

Walking Archery as detailed on 24th April



See details further down the page.


Treasure Hunt Quiz  ***NEW***


Something to do indoors as the weather is a bit miserable!


This is an example of questions and objects, feel free to do your own.


Answer 5 Questions correctly and then you have to find the following objects in your house in the quickest time. They can be questions they have to go and look up the answers

Example Geography

  • What is the capital city of France
  • On which continent is the Amazon Rain Forest
  • Name a river in the UK
  • In which Ocean is the Island of Madagascar 
  • Where would you find the Pyramids 

Example Sport

  • Who has won the most GB Olympic medals
  • Who are the Champion Triathlon Brothers from Leeds
  • Which 4 countries make up the Lions Rugby Team
  • Name a test match cricket ground
  • Who are the current Champions League holders

Example History

  • When did they start ti build York Minster
  • Which city was Guy Fawkes born in
  • In what war was the battle of Marsden Moor (near York) fought
  • What was the Viking name for York
  • What is George Hudson famous for



You have to find in the house:

1 Toilet Roll (of course)

Something Orange

1 Deodorant

1 Paint Brush

Something Yellow

1 Book

1 Medal / Trophy / Rosette

Something that needs a battery to work

Something Red

A Cuddly toy

1 Spoon

Something made of wood

Something Green

A food item

1 Toothbrush

A Tea Bag

A Star

Something Blue


These are just ideas. You can add your own.

You can give them out in groups of three or five

They can remember them or write them out

They can go and find one after each question


Just have some fun with it and get the children active around the house. If the weather improves you can change the objects and do the same thing outside

Games Activity - Living Room Volleyball/Tennis

This one is a classic which is fun for everyone and involves keeping the balloon off the floor.


1. Practice keeping the balloon in the air for as long as possible using different body parts.

2. Keep the balloon up but use a different body part each time you hit the balloon.

3. Try to sit down and stand up in between each hit of the balloon.

4. Create a 'net' using cushions, furniture or similar and try to keep a rally going with another person for as long as possible.

5. Introduce scoring and make it a competition. A player gets a point every time the balloon touches the ground on their opponent's side. You could play first to 10, 15, 25 etc.

6. Variations - Tennis - each player hits balloon with plastic or paper plate. Football tennis - no hands allowed only head, feet knees etc.


See more balloon tennis activities with Andy Murray's mum Judy Murray in the link below:

Stay at home Challenge

Many of you may have seen videos of famous footballers doing the stay at home challenge involving performing keepie uppies and tricks using a toilet roll! If you haven't then watch below. Can you give it a go? Make sure you have a bit of space and there are no breakable objects around! Can you beat your record?

Target Game

  • 2 players
  • Place 3 targets in front of you (partner does the same). This could be anything you find at home e.g. cushions, washing baskets.
  • Each player takes it turns to throw an object (again anything you can find - teddies are good) at your partner's targets
  • Each time you hit one it is removed
  • First player to hit all targets wins


S.T.E.P changes

S - Move further away

T - Use your other hand to throw

E - Smaller targets or bigger targets

P - Add 4 more players and they have to run to 'home' to tag the next player in.


Wider learning - Put a calculation on the object the person is throwing. They have to answer before they can throw it. Ball pool type balls are great for this, but you could use a sharpie to write on sticks, balls of paper, plastic bottles.

Bingo Board

Why not create a bingo board of physical activities to cross off throughout the day. Here is a list of activities to get you started:

  • 6 laps of your garden
  • Dance to your favourite song
  • Create an obstacle course
  • Do 50 of something
  • Hunt for bugs
  • Go for a walk
  • Play catch
  • Create your own game
  • Play walking I Spy
  • Collect 10 of something
  • Make up your own dance
  • Perform 3 types of balances
  • Run a relay race
  • Throw an object onto a target
  • Perform 3 types of jump
  • Do 100 of something
  • 10 star jumps

Activity Snakes & Ladders

Healthy Futures Monopoly

Fitness Alphabet

Use the fitness alphabet however you wish but here are some ideas to start:

  • Spell out your first name
  • Spell out your surname
  • Spell out your best friend's name and your name
  • Do the entire alphabet!

Gymnastic Jigsaws

This challenge involves trying to complete a simple jigsaw puzzle, the twist being that you must do this whilst balancing on one leg! If you touch the ground with either your hand or your other foot then you must put the piece back or try again. Change legs during each attempt but only one point with the ground when picking up pieces. If you don't have a jigsaw then you could draw your own and cut it into pieces. You could time yourself how long it takes to complete it and try and beat your time.


2 player game - Each take turns as above. Score a point for every time you pick up a piece and successfully add it to the jigsaw.


Make it easier - allow two points of contact (one foot and one hand) when picking up and placing pieces.


Variations - You could play this with jenga/lego/duplo and build towers rather than jigsaws.


Mad Dash

  • Set up a start and finish line
  • Challenge yourself to think of 3 ways of getting from the start to the finish
  • Try out the different methods
  • What is the quickest way from the start to the finish?
  • What was the slowest way from the start to the finish?
  • Once you have experimented you can race. Use a handicap system for different age children. Older have to use slowest method and younger fastest.


STEP variations

S - Make the course a route through the house or the garden

T - Place obstacles or challenges on the track (dressing up is always a winner!)

E - Complete the course with an object e.g. balancing a book on your head

P - The Two Person Challenge - Piggy back, wheel barrow, always holding hands etc.

Base Race

This is an at home striking and fielding game for two or more players. It will develop pupils' understanding of sending an object into space and their decision making when trying to score runs.
For this game you will need a ball (or alternatively use rolled up socks), a mat or towel and three items that you can use for the bases. It doesn't matter what the items are as long as they are heavy enough that they won't blow away in the wind and not things that you might trip over. 
Place the mat at one end of the playing area and the bases placed in a straight line out from the mat with equal distances between each (diagram attached). The distance between each will depend on the size of the playing area, age of the pupil and also the number of fielders (the more fielders the harder, it will be for the "batter").
The "batter" stands on the mat/towel and throws the ball into a space inside the playing area (must be thrown forwards not backwards). They then need to run around a marker and get back to the mat/towel. They score one point for getting to the closest base and back, two points for the second closest base and three points for the furthest base and back.
Each "batter" has six goes and they should add up their scores to get a final total. They should then switch roles with a fielder.
- Increase distance between bases so batters have further to run
- "Batter" is out if the fielder gets the ball back to the mat before they do
- Change scoring system to change balance of risk vs reward
- the fielder can tag the "batter" with the ball to get them out whilst they are running to and from bases
- Allow the fielder to throw the ball and get it to land or bounce on the mat to get the "batter" out


Base Race set up

Jumping for Joy


Spring is definitely in the air, so what a great way to leap into the new term with a bounce in your step!


Standing vertical jump:

Find a wall and something to mark it with - Outside can be chalk, inside tape or bluetack

Stand with your back to the wall and reach up as high as you can leaving both feet on the ground against the wall

Mark the point you can reach


Then stand side on to the wall

Jump as high as you can and touch the wall

Mark this point


Your jump is the distance between the two markers 


You can use a tape measure or design your own measure on strips of paper.


Standing long jump:

Put a marker on the ground as the starting point for each jump

Both feet together

Knees bent, swing the arms, drive up through the hips and throw the legs forward

Land with both feet together


Measure the distance using a tape measure or your measure strip


Bunny Jumps:

Put a start line and finish line about 10 metres apart 

Feet together at all times

Bunny jump from start to finish


Try it in the fewest number of jumps


Can you do it quicker the next time



Use the same 10m route

Drive the knees as high as you can

Drive the opposite arm as high as you can


Try it in the fewest number of skips


Can you do it quicker the next time




Triple Jump:

For the advance children


Hop from one foot to land on the same foot


Skip from the foot you landed on to land on the opposite foot


Jump from the foot you landed on to land on two feet


This is great for co-ordination, it takes a bit of time to master so the children need to be patient - it will happen


Enjoy Bouncing day.

Today is all about the dance!

You'll need 3 songs


Start off with a funky warm up

Choose a song that lasts about 3mins

Put the music on loud and just move - however and whichever way you like


Now you are ready to go

Choose song 2

Think about the way the music makes you feel - is it a happy song or a sad song, is it lively or a slow one

Make faces showing how the music makes you feel

Get your arms to move with the music 

Think about shapes. What sort of shapes does the music remind you of. Circles, waves, clouds

Try and make those shapes with your body using arms, legs, torso

Again think about how the music makes you feel, what does it make you think off.

Try to come up with 5 movements  - Balance, step(s), jump, roll, shapes, waves, circles


Now for the Finale

Choose song 3

Come up with your own routine using the different moves and movements you have been practising

Think about the shapes, the feelings, breathing 

This is your interpretation of the music

It's can't be wrong, it can't be bad - IT'S YOURS


Go with it

Here are some "Wellness Wednesday" activities for pupils to follow at home which focus on yoga and breathing exercises:
French Cricket
Equipment: For this game you will need a bat and a tennis ball or similar. If you don't have a cricket bat you could use a hockey stick, tennis racket or even a hardback book. The ball shouldn't be too hard so if you don't have one suitable then use rolled up socks.
How to play?
  • The batter must stand with their feet together and try to protect their legs using the bat. The legs act as the stumps would do in normal cricket. The idea is for the batter to defend not to whack it!
  • Fielders must bowl the ball underarm only. If the ball hits the legs of the batter the batter is out.
  • If the batter hits the ball in the air and is caught by the fielder they are out.
  • If the batter moves their feet whilst trying to hit the ball they are also out.
  • To score runs, the batter must hit the ball and then start to pass the ball around their body. As soon as a fielder has the ball in their hands the batter must stop.
  • If a batter hits the ball they are also allowed to turn their body to face the ball. If they miss the ball they need to keep their feet still and try to twist to defend their legs
Tip: Fielders can try to deceive the batsman by faking to bowl the ball to try to get the batsman to move their bat or to unbalance them.
  • Change the scoring system - for example, award bonus runs for hitting a boundary such as a fence or wall or use objects as targets that the batter can hit for extra runs.
  • Use garden chairs or wheelie bins as extra fielders who can "catch" the batter out if they hit them with the ball.
  • To create more catching opportunities, add rule that batter can only hit the ball in an upwards batting action.
  • If using a bouncing ball such as a tennis ball you could introduce "one hand, one bounce" rule where fielders can get the batter out by making a one handed catch when the ball has been hit and only bounced one.



This is a "build the game first" activity! There are a number of different ways to play it, with different set ups, so you can change it up and have fun all day, and it's indoors and outdoors


Target 1 

5 uprights. All you need is 5 vertical poles that will not get knocked over. Each pole needs a number as a score

  • Sticks in the ground
  • Bottles glued to a base
  • Toilet roll tubes taped to a base
  • Pens in blue tack
  • Choose your own design - You can colour them make them your own


Target 2

A single upright. You only need 1 vertical pole

Target 3

3 concentric rings on the floor

  • Chalk on a path or drive
  • Draw on a piece of paper or card


To make your quoits you can use any material that will make a complete circle. You'll need 5.

  • Paper taped together
  • Wool wrapped round a card circle frame
  • Rope bound together
  • Cut out cardboard rings out of cereal packets
  • Cut out plastic rings 
  • Cut the middle out of paper plates
  • Decorate them in the colours of the Olympic rings - Find out why the Olympic rings are those colours?




S - Stand further away from the target

T - See if you can do it blindfold or with your non writing hand

E - Make the poles wider or the quoit smaller

P - Play in teams or against adults

Racket Skills


Racket/bat: Ideally a tennis racket but you could use badminton racket, table tennis bat or similar. If you don't have any of those then for most practices you could use a kitchen pan/pot, a book or even just your hand.


Ball: Ideally a tennis ball but any ball will do. If you don't have a ball then some rolled up socks, a balloon or some scrunched up paper.


Tap ups - keep the ball up as many times as possible without it dropping to the floor.


Flip flop tap ups - keep the ball as many times as possible but switch the side of the racket you use to hit the ball each time.


Tap downs (need a ball for this) - bounce the ball on the floor with your racket as many times as you can without losing control.


Flip flop tap downs (need a ball for this) - same as above but switch the side of the racket you use to tap the ball down.


Round the world - hit the ball up in the air and quickly move your racket around the ball before hitting it again.


Throw and catch - throw your ball in the air and try and catch it on your racket without it bouncing or falling off. How high can you throw it and still catch it on your racket. Start with low throws and build up.


Volley challenge - Stand facing a partner and try to keep a rally going as long as possible without your ball touching the floor. If you don't have a partner then find a wall to use. Just make sure it is in a safe space where nothing can get broken! Try to beat your record.

Crazy Golf

If you have golf equipment, you will need a putter and a ball. 

If you don't have the equipment at home, have a go at making your own. 

  • Get a stick that comes up to your thighs
  • Find another piece of wood about the size of a mobile phone or put 4 bits of card together or a small tub
  • Find some tape or ask your parents if they can nail or screw the long stick to the bottom piece
  • Ball up some paper
  • Hey presto a golf club and ball

To make a hole you will need a cup, paper cups are best because you can push a stick through to keep it on one place 

Put the cup on it's side so the ball can roll inside as your hole


Now it's imagination time. Use anything you can about the house or garden to make up your crazy golf course.

As an example this is what my kids did. The hole is behind the slide under a wheel barrow that had a hole in it already!


The first 4 drills are indoor or outdoor.


Find a ball. 

Doesn't have to be a football. Toilet roll seem very popular at the moment, or socks, or paper scrunched up, or a balloon

From now on when I refer to a football it covers whatever you have chosen to use


Start off with some dynamic stretches - That is stretches with movement and a football

  • knock the ball from foot to foot between your legs - after 5 stop learn over and stretch the groin - Repeat on the other side -  x 3
  • ball taps (alternate) foot on top of the ball - after 5 stretch out the hamstring - repeat on the other leg -  x 3
  • dribble the ball around using both feet - after 5 seconds stretch out the calf - repeat on the other leg - x 3
  • pick the ball up in both hands and bounce it three times - hold the ball above your head and lean back then bring the ball down and stretch it out in front of you - then three more bounces and repeat x 3
  • add any additional stretches you want

Drill 1

Keepy Ups - always use alternate feet. Even if you only do 2 to start with. If you don't practice on your weaker foot it will always be weak

Use your thighs

Use your Chest

Use your head

How many can you do?


Drill 2


Move forward about 5m and then turn using the inside of your stronger foot

Repeat using the inside of your weaker foot

Repeat using the outside of your stronger foot

Repeat using the outside of your weaker foot

Try some turns of your own


Drill 3


Have a partner throw you the ball 5 times to your stringer foot and 5 times to your weaker foot and volley it back

Now try and control on your thigh and then volley back on each foot

Now try and do it from thigh to the opposite foot

Now try chest control and volley back


Drill 4 


Stand 5m from a partner and pass the ball along the floor

Use both feet

Make sure the pass is accurate

*If you can go outside start to move further apart


Next Steps



With a partner (or more of you) move around passing the ball

Ask for it to feet or ask for it to go into space and move onto the ball

Talk to one another

Whilst you are doing this try and get a picture in your mind before you receive the ball - Where is everyone. Where is the space



Mark out a 5m x 5m area

One of you is an attacker, the over a defender

All the attacker has to do is stop the ball on the opposite line = 1 point

All the defender has to do is get the ball = 1 point

First to five then change role


Dribbling with the ball

Mark out 10m

Dribble the ball towards the 10m mark using both feet

Turn at the end then come back

The ball shouldn't be beyond your control

Put in 4 markers to dribble round and repeat the exercise

Use the inside and outside of your foot



Because who doesn't love a penalty (apart from the current England Manager)

Make a goal 8m wide

Mark a sport 5m from the goal

One step run up and place the ball

5 each then change


Finally, please come up with a way to conclude the current Premier League season and send to the Premier League, because they are struggling at the moment!