Illinois test • The length of the course is 10 m and the width (distance between the start and finish points) is 5 m.
• Four cones are used to mark the start, finish and the two turning points.
• Another four cones are placed down the centre, an equal distance apart.
Illinois
• Each cone in the centre is spaced ± 3,3 m apart. • Lie on your stomach (head towards the start line) and hands by your shoulders.
• On the “go” command, get up as quickly as possible and run around the course in the direction indicated, without knocking the cones over, to the finish line.
Activity 6 Do agility drills
Work in groups to do the following agility drills. Your teacher will explain the set-up and each agility drill. Complete each drill and record your time.
Activity 7 Complete a T-drill test
You will be assessed on your ability to complete a T-drill test. Remember, touch the base of each cone. Good footwork will improve your speed.
Feet may not cross. Touch the base of the cone, not the top. 2.2 Safety issues relating to fitness activities New words
cramps: painful sensations caused by a muscle contracting or over-shortening
clarification: making something easier to understand by explaining in a different way
A warm up and cool down routine is an essential and compulsory part of any physical activity session. Routines may vary, depending on the planned activity. The warm up may include warm-up games. If you do not warm up and cool down, it can increase your risk of injury and cramps.
Activity 8 Warming up and cooling down
Your teacher will teach you how to warm up for exercise, and you will learn a warm up game. Look, listen and ask questions for clarification. A five- minute cool down session will include light stretches. Step 1: Begin with a light jog around the field for about two minutes.
16 Term 1
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