Future Astronaut Fitness Challenge YR5

About Course

This course lays the foundation for achieving the fitness levels required for astronaut training as students mature. Encourage students to explore different sports and physical activities to further enhance their fitness journey.

Course Content

Week 1-2: Dynamic Warm-Up and Cool-Down Routines
• Master dynamic warm-up routines for injury prevention • Learn different static stretches for cool-down

Week 3-4: Running Technique and Endurance
• Improve running posture and arm movement • Increase running distance and stamina through progressive runs • Introduction to pacing and breathing techniques

Week 5-6: Strength and Core Development
• Enhance bodyweight exercises (push-ups, squats, lunges) • Emphasize proper form and gradual progression • Core-strengthening activities using planks and bridges

Week 7-8: Flexibility and Mobility
• Explore advanced dynamic stretches • Incorporate yoga flows for flexibility and balance • Introduce foam rolling for muscle recovery

Week 9-10: Speed and Agility Training
• Develop sprinting technique and explosive starts • Introduce ladder drills for improved footwork and coordination • Play interactive games to enhance agility and quick thinking

Week 11-12: Cardiovascular Endurance
• Extend running distances for endurance improvement • Engage in high-energy dance workouts • Circuit-style activities to challenge cardiovascular fitness

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About Course

Course Content

Week 1-2: Dynamic Warm-Up and Cool-Down Routines • Master dynamic warm-up routines for injury prevention • Learn different static stretches for cool-down

Week 3-4: Running Technique and Endurance • Improve running posture and arm movement • Increase running distance and stamina through progressive runs • Introduction to pacing and breathing techniques

Week 5-6: Strength and Core Development • Enhance bodyweight exercises (push-ups, squats, lunges) • Emphasize proper form and gradual progression • Core-strengthening activities using planks and bridges

Week 7-8: Flexibility and Mobility • Explore advanced dynamic stretches • Incorporate yoga flows for flexibility and balance • Introduce foam rolling for muscle recovery

Week 9-10: Speed and Agility Training • Develop sprinting technique and explosive starts • Introduce ladder drills for improved footwork and coordination • Play interactive games to enhance agility and quick thinking