You Will Need
- A ‘Tester’ to shout “Ready, Steady and Go” and record time
- A Stopwatch
- 2 Cones or Garden Objects
How To Set Up and Record Your Result
Place your 2 Cones or Garden Objects 10 metres (m) apart on a flat, non-slip surface (preferably grass to cushion your hands slightly).
You will begin in the start position with one foot touching the first cone and your head pointing towards the second cone.
When the Tester shouts “Go!” , crawl forwards as quickly as possible until you can touch the second cone with your hand.
Once you have touched the second cone with their hand, crawl backwards and return to their first cone as quickly as possible, touching it again with your foot.
Primary 1-4 (Foundation & Key Stage 1) students will cover 20m (Forward-Back) and the Tester will record how long it takes using the stopwatch.
Primary 5-7 (Key Stage 2) will cover 40m (Forward-Back-Forward-Back) and the Tester will record how long it takes using the stopwatch.
Once you’ve got your time, record it in the Healthy Kidz App under Sports Day>Bear Crawl Charge.
Coaching Tips
- Try to move your opposite arm and opposite leg at the same time to stay balanced- Right Arm/ Left Leg and Left Arm/Right Leg.
- Keep your back flat- there should be a straight line from your hips, right through to your head.
- Pretend you’re carrying a bucket of water on your back and try not to spill any.
How to Prepare
Start by practicing your plank exercises to get your core strong (low plank with elbows bent, resting on your forearms and high plank with elbows locked out straight and resting on your hands).
Add in some push-ups to build strength in your chest and shoulders (begin on your knees if you have to).
Mountain climbers will help keep those hips loose and work on your endurance.
Take a look at our Global Challenge- Week 4 workout to see the ‘Bear Crawl’ in action and why not give it a go to help with your Sports Day preparation?
https://www.youtube.com/watch?v=cYJyEbiR8RY
Remember to practice the ‘Bear Crawl Charge’ every week to see if you can improve your Personal Best time and smash it on Sports Day.