P.E. Summer Term – Sprint Training – Week 6

Hi boys and girls, I hope your all safe and well. Last week was rather different with the weather we had, but I was so impressed with the amount of pupils and families that were out and active. This week we look at how we can start a sprint race and the 3 stages that will have an impact on performance and result. These include the explosive start, stride phase and acceleration/finish. I will take you through how you can sprint start and then the key points of each stage. Remember the teaching points of last week; hip-pit , high knees, bring up toes and reach forward, balls of our feet not heels, straight-line from torso and hold the budgie. This will help when applying to the additional teaching points in the clip below, although I am using a large space this can be done in a hallway over 5 steps. This will focus on your start and explosiveness from this position, you can also work on your strides in the same space.

60 Second Challenge R (Run) – Sprint reactions and turning. This week we are looking how quick we are at take off and changing direction. This will help in all aspects of athletics and sports that we will undertake in and out of school. We are looking at how we can change direction without loosing momentum and speed and what we have to do with our body. See how many times you can complete the shuttle section.

60 Second Challenge J (Jump) – 5 Explosive jumps. This week we are looking at how you can maintain your speed, momentum and balance to allow you to jump as far as you can with 5 continuous jumps. If you do not have space jump and mark 5 times and add up your distance. Try to do these jumps with rhythm and apply the teaching points in week 1 and 2.

60 Second Challenge T (Throw) – High/Long and Catch. This week we are working on our fast feet and reaction in all challenges, whilst combining what we have learnt in previous weeks. Therefore, we are looking to throw an object high and successfully catch, we score depending how long the object is in the air. If you have plenty of space then we are looking to throw the object long and successfully catch it and count the distance the object had travelled. If you do not have the space for this drill, then use a pair of socks and lie on your back and in your room throw them up and try and catch.

60 Second Conditioning Challenge – Out and In’s. In everything we do our core strength will impact on our results and therefore and strong and conditioned core will have a positive impact upon performance, results and ability as well as reducing the amount of injuries one may suffer. Therefore, this week we are focusing on the core and ability to coordinate different movements at the same time. There are different levels so try and work your way up to the demonstration in the video.

6o Second Fun Challenge – Boxing. This sport or activity depending on how you look at it, is one of the hardest to be conditioned for as it utilises nearly every muscle group within the body and therefore it is an excellent training session. This can be done with a friend or family member, just change the sequences and there is never any contact. I would like you to attempt my example and then in the 6o Second make up your own routine, it does not need to be repetitive like mines.

Boys and Girls, have a fantastic week and so that you are aware we are currently working hard to put some sort of sports day together that can be done at home but still towards the Sports Day Cup, look out for further announcements soon

Thank you and Stay Safe

Mr G


P.E. Summer Term – Week 5

Running Focus – Over the next 2 weeks we are focusing on our running technique. This will be addressed whilst analysing running styles whilst sprinting, long distance running and sporting comparisons. We shall also be breaking down and working on our starts, middle phase and finish. These are all transferable skills and it is really important that we go through these logically and work on each aspect carefully and at our own speed. There are many excellent runners in history and I challenge you to research a famous athlete and why they were so good. This does not mean they will be a track and field athlete, there are so many examples in summer and winter sports along with team sports and I leave that up to you to find out who inspires you.

This week we will focus on our running style, running and sprinting in particular is a fundamental skill that supports a multitude of other activities. If you know how to sprint properly, you’re more likely to enjoy a wide range of sports and activities and more importantly have better results in performance.

Not everyone is the same and there will always be differences. However, why is there a difference? Some children with good technique are not “natural born” sprinters. They have simply developed good running mechanics at some point in their lives, whereas some have not. From here their running pattern and style will be formed. This will be impacted upon by their experiences in exercise, teaching, coaching and imitating others. It is true that some children are not taught how to run properly, however at QPS we will strive to improve their running technique and other fundamentals of sport.

This is a list of the basic elements of a good sprinting technique:

  1. Hold your back straight and vertical from your hips.
  2. Hold your head still, but relax your face and neck.
  3. Bend your elbows at 90 degrees.
  4. Pretend you are lightly gripping a small bird in each hand.
  5. Pump your arms so your hands travel from “hip to lip”, and keep your arms close to your sides or ‘hip to pit’.
  6. With each stride, lift your front knee high (“knee drive”) and straighten your back leg completely to deliver full power.

There are ways to practice these skills –

If the you take this information on board, then you will teach yourself the basics of running. This is by using your eyes to copy Mr G and you will see how it looks to run correctly, then your body will learn how it feels to run, and your ears will hear verbal cues to remember how to run correctly. Sorry new editing software and it does not wish to share the full camera screen, work in progress.

60Second Challenges R,J & T – This weeks running is taking on board the principles we have learnt above and applying them through a resistance.

This weeks jumping challenge is looking at our explosive power over a height but also adding in direction. Just like sprinting this will improve all aspects of our own sporting development. Sorry again, I can only apologise on the camera work, I am trying out new software and it looks like Mr G requires more training. Hopefully it will not affect what I am trying to demonstrate.

Finally, our throwing challenge this week is to build on our throwing skills that we have developed in week 1 & 2. Therefore this is a recap of skills and will work on throw and catch (hand eye coordination) under and over arm throws through a ladder and collision challenge.

We have also discussed the need to condition our bodies whilst staying active and this week Mr G has challenged you with the 5s for exercise.

Additionally, conditioning our body and staying active can be lots of fun and Mr G has challenged himself this week to come up with an activity that is both fun, physically demanding and in turn will improve his and your coordination and skill set.

Good luck & Stay Safe


Thank you Mr G.

P.E. with Prof. G

This week your P.E. is delivered slightly differently and this will go live on Friday. I hope you enjoyed the jumping lesson on Tuesday, along with the coaching team challenges.

Can you spot the difference with P.E. this week and attempt some of the 60sec challenges, good luck. Please dress up and share your efforts with me and your teacher on SEESAW?

Good luck and enjoy

Mr G will be back next week

P.E. Summer Term – Week 4

Hi girls and boys, I hope you are all safe and well. This week we are going to focus on improving our jumping technique, focus on achieving targets through walking and taking on our coaching team challenge. Mr G will also be posting more challenges on Friday through our special dress up for school day.

Standing Broad JumpThe standing broad jump is a great test of leg power and coordination. It contains a little bit more than simply jumping from a spot. Your starting position should have your feet slightly wider than shoulder width. Then we need to think about bending our knees to encourage the transfer of weight and propelling our body forward. Some people believe swinging our arms and hips will improve our jump. I am one of those people but theres no real science behind this theory, for me it is a preference. I have not managed to reach it but how close can you get to a world record, you could use the family to help by combining all your jumps. The world record for the standing long jump is currently held by Arne Tvervaag (Norwegian) who, in 1968, jumped 3.71 meters.

Most of you will swing your arms and sway your hips. If so its important you jump when the arms are moving from back to front, also rocking your feet through hip thrust will encourage this. Whilst getting into position you want to bring your arms back and begin to go into the quarter squat position, activating your glutes and hamstrings. From this position you should then look to drive forward with the hips and arms while jumping out as far as possible, landing in a good athletic position by bending your knees to cushion your landing and landing with forward momentum. Whilst carrying out this jump, you should be looking forward and above your head line for a clear line of focus.

From the standing broad jump, we can then look to link in steps that will assist and improve the distance, with a running starting position. This can then be transferred into triple jump and Mr G has explained this through an interactive demonstration below. Whilst trying out your jumping, you can challenge yourself and test your body. We could play jump the river as a family where we have to cross two lines, if our body touches the river then we are out. We can also do the pebble cross, this is where you put markers in the garden from one side to the other and you have to cross by jumping and only stepping on the markers. Additionally you can test your body by trying to jump off one leg, jumping sideways, jumping over an obstacle. Be creative, be imaginative, have fun but be safe.

Walking with a purpose, many of you are active everyday with your families, by going on bike rides, walks in and around Queensferry, playing in the garden or even walking in and around the house. However, can you give even more purpose to these forms of exercise?! Staying active and healthy is important to the development of our bodies and brain. The main fitness element we will be working on is cardiorespiratory. Additionally, why not try out some orienteering with some excellent ideas from Scottish orienteering that can be accessed here. This will also count to your step challenge. https://www.scottish-orienteering.org/lets-get-started-orienteering/ .We can also access one of my favourite resources https://www.scouts.org.uk/the-great-indoors/ that have a variety of excellent ideas for outside of the classroom thinking.

Coaching challenge. Finally, our very own coaches challenge. Many thanks to our coaching team that supply us lunchtime and after school classes through active schools. Please try these out and remember Mr G will be back on Friday with some challenges for over the weekend.


Good luck with all the above, try and give it ago or at least some of it. However, as long as your staying healthy and active then do whatever you can and what motivates you, please keep sharing with your teacher and myself what you have been doing. Sometimes this is affected by our mood, our energy levels, the weather and what we have in and around our house. Please do not let things be a barrier, use your imagination, find some inspiration but StaySafeStayActive.



P.E. Summer Term – Week 3

Morning, Boys and Girls. This week apart from our challenges, I would like you to focus on JUMPING. Consider the key factors that will make you jump, this all depends on the type of jump you are doing. If we are looking at a vertical jump, then we have to consider our hang time for example basketball players and Cristiano Ronaldo are some of the best examples. They are able to use explosive power to leave the ground, then hang in the air to complete their skill. Therefore, a good test of your own hang time is to jump up and count how long you are off the ground. Next we have jumping forward, especially evident in athletics. There is the long jump and triple jump but there is also the high jump and pole vault. The pole vault was on the news recently as current athletes were competing in their own garden. I would like you to focus on your broad jump, this is a 2 foot jump with no run up and try to jump as far as you can. As you can see, there is no teaching points we will discuss these next week. I would like you to go away try these. Then I would like you to problem solve and work out how you could jump higher or further and give it a go and let me know what works. Our 60Sec Challenges this week will be based on our Run, Jump and Throw.

60Sec Challenge 1 – Running (the clock challenge, directional fast feet work)

60Sec Challenge 2 – Jumping (Teddy jump, in a variety of different ways)

60Sec Challenge 3 – Throwing (Target Throw, tin can alley)

60Sec Challenge 4 – Conditioning (Conditioning our bodies through exercise)

Good Luck, StaySafe & StayActive

Mr G.


P.E. Weekend Update

Hi Boys and Girls, Mr McLean and I thought we should share another video with regards conditioning our body for athletics, which will have an impact in all sports. Therefore, due to current weather, we have put a circuit together that can be done indoors or out. This circuit includes a variety of 16 different stations and we would like you to work for 60 seconds per station. This includes your rest period. Therefore, you will have to decided both your level of exercise and work to rest ratio. You may also wish to repeat this circuit more than once depending on your level of fitness. We hope you enjoy this circuit and look forward to posting more updates soon.

Mr McLean has also posted some Rugby hand eye coordination skills that he feels can be applied across lots of sports and will improve your skill set. Although he is using a rugby ball, you can use any form of ball for these sessions. Mr McLean will post additional skills over the next few weeks and it is nice to see him being active and involved with us, a big thank you from me.

Thank you and StaySafe and StayActive

Mr G and McLean


P.E. – Summer Term – Throwing

Morning all, I hope that you are well and I am super impressed to have seen so many wonderful P.E. related posts from yourselves. However, have you been working on your throwing technique? Not to worry this is something we can do any day in and out of the house, on our own or with family. There are 3 different throwing techniques; under arm, over arm and the main athletics throw the javelin throw. When throwing, we need to look how we hold an object, use our preferred hand and don’t grip so tight as we have to release it. We also have to look at accuracy more than power, as power will come as we grow and get stronger. Therefore, to help with power when you throw shift your hips in the direction you are throwing, this is how we ‘transfer weight’. Next aim, this is so important, use the arm you are not throwing with as a guide, consider the angle and power you will release ‘problem solving’. Your throwing arm should coil back ‘bend elbow’ like a spring and be ready for release. I want you to try different throws into a target and work out how to improve this. You can also be throwing back and forward with a partner. Mr McLean will be sharing videos at the end of the week with a rugby ball for some examples.

60Second Challenge 1. This weeks challenges have been set by yourselves. They are dance, this is where Mr G has created a 60Sec dance rountine and wants you to copy and then create your own 60Sec dance to follow. This should allow MrG to see how creative we can be. I have chosen Dance Monkey by Tones & I. I can only apologise for the lack of groove MrG has.

60Second Challenge 2. This is a reaction challenge, which some of our P6/7 boys and girls have been working on, this is the iPhone Lock Screen Challenge. Set up an area like a lock screen on an iPhone and then have someone call out 4 number codes. I have given you an example, see how many you can do. Each time change the codes and think of other methods you can play this challenge.

60Second Challenge 3. This is my hardest challenge so far and you do require to have an adult if you attempting the 2nd level. This requires you to get a top on with certain restrictions.

I look forward to seeing your posts and look out for us again on Friday with MrMcLean Rugby throwing ideas and our very own Summer Circuit.

Stay Safe and Active.

Mr G


Summer Term P.E.

Just a quick message to say welcome back and that I hope your all safe and well and you all had a beautiful Easter in these unusual circumstances. We would be moving into Athletics this term and focusing on the concept of R, J & T (Run, Jump and Throw) We would focus 2 weeks on each area and therefore I would like you to pick throwing as your starting point, over the next 2 weeks if possible. This leads in from last term very nicely and our hand eye coordination skills and lesson focus. We will also be looking at conditioning the body. Therefore circuits and training ideas will follow in due course. Our main points then for throwing is; angle of release, transfer of weight, directing arm, flight and grip. Please pick up and appropriate object and throw in a safe place without thinking on how to throw. Now lets analyse utilising the list provided above and work on each aspect individually and then put it all back together, lets see if you can improve. Tell me how and why, this was possible. I will post more information on throwing soon but please look at the javelin throw, tennis ball throw, target throw as a starting point. Good luck

Now for this week’s 60Sec challenges, please see below the 3 challenges which can be done inside but preferably outside and involve the whole family. It does require equipment but hopefully you have something around the house that you can use. Enjoy and get challenging!