Be My Best festival The aim of this

‘Be My Best’ festival The aim of this festival is to be a personal challenge for individuals. You are only trying to do your best and beat your previous score Work with someone to help you score if you can. Look for the AT HOME Adaptations on each page

Instructions Select which of the fitness tests you want to include. (You don’t have to do them all). Try to select a mixture covering different elements of fitness (elements listed in summary of stations). IN SCHOOL- Lay them out around your space. AT HOME- select which ones you want students to do. Participants to perform individually but may work with someone to help score/ time. Record results Repeat over the term to look for improvements/ participants beating their personal best.

Summary of stations Station Fitness component Cooper test Cardiovascular Harvard Step test Cardiovascular Standing Stork test Balance Vertical Jump Power Standing Long Jump Power Hand wall toss Co-ordination T run Agility Shuttle Run Speed Multistage Fitness test Cardiovascular Speed Bounce Agility

Cooper Run – 12 minutes Tests CARDIOVASCULAR FITNESS Move continuously for 12 minutes Run, jog, or walk Record the distance covered This can be laps or shuttle runs AT HOME- choose the biggest space and set out a course.

Harvard Step test Tests CARDIOVASCULAR FITNESS Participants step up and down to a platform for 2 minutes. AT School- a bench AT Home- stairs or doorstep continuously Record the number (stepping up and back down again with both feet equals one)

Multi Stage Fitness test Test CARDIOVASULAR AT SCHOOL- Mark out a 20 m course AT HOME- Mark out the longest area you have. Find bleep test soundtrack here Participants start at the 0 m marker, facing the 20 m marker. Following a countdown, a double beep or voice cue signals the start. Runners commence running towards the 20 m marker At or before the following beep, runners must reach the 20 m marker. Touching with a single foot is acceptable At or after, but not before, the same beep, runners commence running back to the 0 m marker At or before the next beep, runners must reach the 0 m marker, r epeat the process Every minute or so, the level changes. This is signalled, usually, by a double beep or, possibly, a voice cue. The required speed at the new speed level will be 0. 5 km/h faster. Record your score.

Standing Stork Test of BALANCE Works for the same for SCHOOL or HOME, make sure you have a clear space around you. Lift one leg, and put your foot on the other either at the ankle, calf or inner thigh Hands on your hips Lift your heel off the ground Time how long you can hold this position Test for both legs Record your score.

Speed Bounce Test of AGILITY AT SCHOOL- use a speed bounce AT HOME- use any object eg shoe, book Speed Bounce is a two-footed jump in which an athlete must take off and land on both feet. The athlete should jump sideways, crossing the wedge as many times as possible within the allocated time period. Record your score.

Vertical Jump Tests leg POWER Stand sideways against the wall with arms straight above your head, touch the wall AT SCHOOL- Use a vertical jump board, move board so zero is at top of your fingers AT HOME- use a tape measure, note the number you are touching Bend knees and jump as high as you can, note the number of reached. Measure the distance between the two marks (subtract first number recorded from the second) Score best of three attempts Record your score

Standing Long Jump Test measures POWER AT SCHOOL- Use a standing long jump mat , start at zero. AT HOME- use a tape measure on the floor, start at zero. Start and finish on 2 feet. Measure distance from furthest back point of your body touching the mat/ floor. Record the best of three attempts

Alternate Hand Wall Toss Tests co-ordination Works for the same for SCHOOL or HOME, make sure you have a clear space around you. Stand two paces back from the wall Using a tennis ball throw against the wall throwing with one hand catching with the other Count how many times you catch the ball in 30 seconds and record your scores.

Shuttle Runs Tests SPEED Works for the same for SCHOOL or HOME, make sure you have a clear space around you. Shuttle Runs 5 m apart. Complete a set number and time or count the number completed in a set time Record your score

T run Tests AGILITY Works for the same for SCHOOL or HOME, make sure you have a clear space around you. Start at cone A. Sprint forwards to cone B and touch the cone. Sidestep left cone C, touch the cone. Sidestep right to cone D and touch the cone. Sidestep back to cone B touch the cone. Run backwards to cone A. The stopwatch is stopped as they pass cone A and when they return to cone A Record the time it takes you.

Scoring Use the spreadsheet to record each attempt at each of the stations When all are completed work out the difference in the scores (between lowest and highest) On how many stations did your personal best improve? Did you achieve your personal best? Well Done for taking part! Share what you have done with us @SGO_Bournemouth