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2 Dear Phys Phys Ed Teachers, Ed Teachers, Welcome to the Fitness Challenge. In 2003, we asked ourselves two questions: What can we do to help in the development of our amateur athletes in Ontario? What could we do as a Club to make a difference in the athletic development of our kids? As a result of these questions, we are pleased to introduce the Leafs@School Fitness Challenge, which is an extension of our Off-Ice Fitness Challenge. This challenge is intended to empower your students to become active and healthy by helping them measure certain aspects of their fitness level (power, speed, agility, strength, coordination, and flexibility). We have provided you with eight challenges and suggest that you implement this program over an eight-week period. Week One: Section your gymnasium off into four areas. Each area will host a specific challenge. Use the mini posters provided to mark the area and to explain the challenge to your students. Have your students partner with another student. Each pair will be asked to complete all four challenges recording their results on the Leafs@School Fitness Challenge chart included. Repeat the above for the next four challenges. Week Two-Six: During your physical education classes, implement various activities that will allow your students to exercise their abilities in each area. Week Seven: Pair up your students again. Repeating the instructions from week one, have your students complete the eight challenges with their partner recording their results on the same chart used in week one.

3 Week Eight: Ask your students to discuss their progress in each area with their partner and then ask them to share their insights with the rest of the class. During this class discussion, ask your students to suggest various ways in which they can continue to improve their fitness level in these areas. Ask the pairs to develop their own four-week fitness program on the attached Fitness Program chart outlining personal milestones they would like to reach within this four-week period. The Toronto Maple Leafs are committed to contributing to the health and well-being of kids in Canada and in turn we are hoping that we inspire and foster the development of athletes in Canada. We trust you and your students will enjoy our Fitness Challenge.

4 Fitness component/challenge 1. Power Challenge - measures explosiveness (health). 2. Power Challenge - measures explosiveness (health). 3. Speed Challenge measures all-out linear speed (skill). 4. Agility Challenge - measures the ability to change directions as efficiently and rapidly as possible (skill performance). Test/Equipment needed Vertical jump Measuring tape Standing Long Jump Measuring tape 10 m/20 m Sprint Measuring tape Stop watch Illinois Agility Six pylons Stop watch Relevant sports that require this skill Rugby, football, lacrosse, martial arts, track and field, basketball, gymnastic, volleyball, hockey, Olympic lifting and wrestling. Football, rugby, martial arts, track and field, basketball, gymnastic, volleyball, hockey, Olympic lifting and wrestling. Cricket, football, track and field, hockey, soccer, lacrosse, baseball and bobsledding. Hockey, rugby, field hockey, soccer, volleyball, basketball, wrestling and football. 5. Agility Challenge - measures the ability to change directions as efficiently and rapidly as possible (skill performance). Line Test Two pylons Stop watch Hockey, badminton, tennis, field hockey, soccer, volleyball, basketball, wrestling and football. 6. Muscular challenge measures muscular endurance (health). 7. Coordination Challenge measures hand-eye coordination (skill performance). 8. Flexibility Challenge measures lower back and hamstring flexibility (health). Push-ups Wall-Ball-Toss Tennis ball Stop watch Sit and Reach Measuring tape All sports. All sports. All sports that require maximum range of joint motion.

5 A CHALLENGE #1 VERTICIAL JUMP CHALLENGE The Vertical Jump Challenge measures strength and power. 1. Stand next to a wall. Reach up with your hand and your partner should mark the distance of your reach, make a mark with a sticky note or a piece of tape. Your feet must be flat on the floor. B 2. Flexing your knees at right angles, jump as high as possible and make another mark with another sticky note or piece of tape. 3. Measure the distance between the two marks. Tip: Focus on using arms and legs to project your body upwards to reach maximum height. C

6 CHALLENGE #2 STANDING JUMP STANDING LONG JUMP CHALLENGE The Standing Long Jump Challenge is used to measure explosive power. 1. Stand at the jumping mark with your feet slightly apart. 2. Swing your arms and flex your knees to jump forward as far as possible while jumping and landing with both feet. 3. Have your partner measure the distance. A B C D

7 STANDING JUMP STANDING LONG JUMP CHALLENGE A B C Tip: With a full double arm swing, jump as far forward as possible. D

8 CHALLENGE #3 10 m/20 m SPRINT m SPRINT CHALLENGE CHALLENGE Set-up a course similar to the diagram below. You will run this course and your partner will time how fast you ran to the 10 metre mark from the start line and then the 20 metre mark from the start line. Two times will be recorded within one run. You should be in the ready position with your body facing the direction you will be required to run. Sprint as quickly as possible towards the finish line. Tip: The perfect sprinting form is when your body is vertical, your shoulders are down and relaxed, your arms are simultaneously moving, while your knees are high. 10 m 20 m START FINISH

9 CHALLENGE #4 ILLINOIS AGILITY AGILITY CHALLENGE CHALLENGE The Illinois Agility Challenge is designed to challenge your ability to change directions as quickly and efficiently as possible. Lie on your front (head to the start line) and hands by your shoulders. Your partner will shout Ready, Set, Go! and when your partner says Go you will get up as quickly as possible and run around the course. Your partner will time how fast you ran the course and if you missed or knocked over any pylons, your partner will add two seconds to your time for each missed/ knocked over pylon. Repeat the above but this time you will start from the finish line. START 12 m 1.5 m FINISH 4 m 4 m 4 m 1.5 m LEGEND = pylon

10 A CHALLENGE #5 LINE CHALLENGE The Line Challenge is designed to challenge your ability to move quickly while in a lateral direction. A course has been set-up similar to the diagram below with pylons placed at 5 metres apart and a marked line down the middle at 2.5 metres. This line is the start / finish line. With both feet straddled over the start / finish line, you will shuffle to one of the pylons, touch it, shuffle back to the opposite pylon, touch that, then shuffle back to the starting line. Your partner will time how long it takes you to complete this course. B C D 5 m START/FINISH

11 A CHALLENGE #6 PUSH UP UP CHALLENGE Complete as many push ups as you can at a steady pace and your score will be the total number of continuous repetitions you were able to complete. Tip: 1. Facing the ground, support your weight with your hands and feet. If you find this difficult, bring your knees to the ground for more support. B 2. Keep your abdominal muscles tight, shoulders down and chest up. 3. Under control, lower your body weight. Stop when your elbow joints are in line with your shoulders and reverse the motion back up. 4. Push your body weight up, while focusing on bringing your elbows together. 5. Stop just before your elbow joints are straight. C Repeat the above as many times as you can.

12 CHALLENGE #7 WALL-BALL-TOSS CHALLENGE CHALLENGE The Wall-Ball-Toss Challenge is designed to challenge your hand-eye coordination. By standing at the marked line in front of the wall, you will toss the ball to the wall and catch it before it hits the ground. Your partner will record the number of successful catches that do not hit the ground within 15 seconds. A B C D

13 CHALLENGE #8 SIT AND AND REACH REACH CHALLENGE CHALLENGE The Sit and Reach Challenge is the most common of all the flexibility tests. It measures the flexibility of the lower back and hamstrings. 1. Sit on the floor with your back and head against a wall. Legs should be out straight ahead and knees flat against the floor. 2. Place a box flat against your feet (no shoes). Keeping your back straight stretch your arms out towards the box. 3. Place a ruler on the box and move the zero end towards your fingertips. When the ruler touches your fingertips you have the zero point and the challenge can begin. 4. Lean forward slowly and as far as possible keeping the fingertips level with each other and your legs flat. Now your head and shoulders can come away from the wall now. Do not jerk or bounce. 5. Slowly reach along the length of the ruler. Reach as far as possible and hold for two seconds. Your partner will measure how far you reach. A B

14 Fitness Challenge FITNESS CHALLENGE Completion Chart Name: Challenge 1 Vertical jump Week One Measurement/Time/# of repetitions Week Four Measurement/Time/# of repetitions Challenge 2 Standing long jump Challenge 3 10 m/20 m sprint Challenge 4 Illinois agility Challenge 5 Line test Challenge 6 Push-ups Challenge 7 Wall-ball-toss Challenge 8 Sit and reach

15 Four FOUR WEEK Week FITNESS PROGRAM Fitness Program Week One Type of exercise # of repetitions Week Two Type of exercise # of repetitions Week Three Type of exercise # of repetitions Week Four Type of exercise # of repetitions Power Speed Agility Strength Coordination Flexibility