Life Orientation 2025 PHYSICAL EDUCATION AND TRAINING

Warm-Up

• Prepares the body for increased intensity, preventing injuries.

• Increases circulation and speeds up metabolism.

• Increases oxygen supply to muscles and drives out waste products through sweating.

• Effective when the person grows warmer and starts sweating, regulating heat production and dissipation.

Physical Education in School

• Integral to the holistic development of learners.

• Contributes to social, personal, and emotional development.

• Develops positive attitudes and values through play, movement, games, and sport.

• Focuses on perceptual and locomotor development, rhythm, balance, and laterality.

Upper Body Exercises

• Push-Up Variations: Standard, wide, diamond, incline, decline, pike, pseudo planche.

• Arm & Shoulder Exercises: Arm circles, shoulder taps, plank to push-up, wall walks, isometric arm holds.

• Back & Core-Involved Moves: Superman hold/reps, reverse snow angels, plank variations.

• Dynamic Moves: Inchworms, bear crawls, crab walks.

Lower Body Exercises

• Squat Variations: Bodyweight squats, sumo squats, pulse squats, jump squats, wall sit.

• Lunge Variations: Forward lunges, reverse lunges, walking lunges, lateral lunges, jump lunges.

• Glute & Hamstring Focus: Glute bridges, single-leg glute bridges, donkey kicks, fire hydrants, hip thrusts.

• Calves & Ankles: Calf raises, single-leg calf raises, toe walks, heel walks.

• Balance & Mobility: Single-leg stand, skater hops, step-ups, shrimp squats, pistol squats (assisted).

Core Exercises

• Crunch & Sit-Up Variations: Basic crunches, sit-ups, bicycle crunches, reverse crunches, V-ups.

• Plank Variations: Forearm plank, straight arm plank, side plank, plank with shoulder taps, plank to elbow.

• Leg Raise & Lower Ab Focus: Leg raises, flutter kicks, scissor kicks, toe reaches, hollow body hold.

• Oblique & Rotational Work: Russian twists, side-lying hip lifts, standing oblique crunches, cross-body mountain climbers.

• Dynamic Core Moves: Mountain climbers, inchworms, bear crawl hold, bird dogs, dead bug.

Upper Body Warm-Up

• Dynamic Arm & Shoulder Movements: Arm circles, arm swings, shoulder rolls, scapular shrugs, wall angels.

• Torso & Spine Mobility: Torso twists, cat-cow stretch, thread the needle, standing side bends.

• Arm & Chest Activation: Wall push-ups, push-up to downward dog, shoulder taps in plank.

• Neck & Wrist Mobility: Neck rolls, chin tucks, wrist rolls, finger flicks/shakes.

• Light Cardio: Jumping jacks, arm punches, high knees with arm drive, bear crawls.

Lower Body Warm-Up

• Dynamic Leg & Hip Movements: Leg swings (front to back, side to side), hip circles, knee circles.

• Glute & Hamstring Activation: Glute bridges, single-leg glute bridges, donkey kicks, fire hydrants.

• Dynamic Stretching & Mobility: Walking lunges, world’s greatest stretch, deep squat hold, lunge with side stretch.

• Light Cardio: High knees, butt kicks, jumping jacks, skipping in place.

• Ankle, Knee & Foot Warm-Up: Ankle circles, toe & heel walks, foot pumps, knee hugs to chest.

Sport Specific Exercises

• Cricket: Power/mobility (jump squats, medicine ball throws, shoulder YTWs, reverse lunges), core/balance (plank with shoulder taps, bird dogs, side planks), speed/agility (sprint starts, lateral bounds, reaction drills).

• Soccer: Lower body strength (Bulgarian split squats, calf raises, glute bridges), core/stability (dead bugs, planks, Pallof press), agility/speed (cone drills, ladder drills, sprint-recovery intervals).

• Basketball: Explosive power (broad jumps, depth jumps, jump lunges), core/control (Russian twists, hollow body hold, medicine ball slams), agility/speed (defensive slides, sprint-shuffle-sprint, quick-feet drills).

• Netball: Plyometric strength (box jumps, tuck jumps, skater hops), control/balance (single-leg balance, clock lunges, side planks with reach-through), court-specific agility (star drill, jump-land-stick, partner passing drills).

• Water Polo: Dryland (shoulder strength, core activation), In-Pool (sport-specific conditioning).

Plyometrics

• Exercises that help you become faster, more powerful, and more explosive.

• Involves quick, powerful movements like jumping, hopping, or bounding.

• Improves speed and strength, jumping higher and moving quicker.

• Builds coordination and balance.

• Examples: Jump squats, burpees, box jumps, jump lunges.