Disability in sports and exercise

03:41

0:11 Hello and welcome to Boccia England have a go session Boccia session for Scope’s accessible fundraising challenge Make It Count.

0:19 In this video I will be demonstrating two Boccia activities which you can do at home to achieve your total Make It Count goal.

0:28 Your first challenge is Boccia Hockey.

0:32 You can see I’ve set up a goal using two plastic cups on the floor.

0:38 And I’ve placed six items or defenders in front of that goal.

0:44 The idea is to try and move the defenders away from the goal. You have one attempt at moving each defender.

0:52 Once you’ve moved the defenders or tried to move the defenders with six balls you can then shot for goal with your seventh ball.

1:01 You will receive one point for each defender moved.

1:06 If you score again with a seventh throw you’ll win twenty bonus points.

1:11 So lets give it a go.

1:17 Oh. Sent it more into the goal.

1:24 No that’s two balls I’ve thrown.

1:30 Ahh.

1:44 Oh ha ha.

1:53 That was a good one so I’ve got a way through there so my seventh ball now I’m going to try and aim for the goal.

2:03 Yes!

2:04 Your second challenge is Boccia darts.

2:09 As you can see I’ve set up a make shifts award system using pieces of paper and a pen.

2:14 And then you need seven balls in total which you can use any items you find round the house like scrunched up pieces of paper like this.

2:22 Boccia balls if you’ve got them.

2:26 Sensory balls. Anything like that.

2:30 So you need seven balls in total. Your first six you’re going to aim for the numbers around the edge of the dart board and tally up your score.

2:40 Only once you’ve played your six balls can you then aim for the bullseye in the middle.

2:49 So that would give me three points. I’d play five other balls and then I have a chance to aim for the middle.

2:56 Yes first time. So then I’d add that twenty five points on.

3:01 Now you’ve seen these two activities it’s time for you to try them at home.

3:06 Don’t worry if you don’t have the correct equipment you can use any household item lying around the house that represents a ball for example a pair of socks, a rolled up piece of newspaper or a stress ball.

3:19 We hope you enjoyed giving these Boccia based activities a go.

3:23 For a further range of Boccia based activities to try out at home please go to our website www.bocciaengland.org.uk

05:50

0:12 Hello and welcome to Para Dance UK remote dance sessions.

0:16 For today’s session we’re going to be doing a mini taster session of lyrical movements.

0:22 So before we get started please do make sure you’re seated well back into your chair and that your feet are securely in place.

0:30 Ok so we’re going to do four lyrical movements put them together, and repeat those throughout the track.

0:37 Ok so these are the types of movements that you might expect during a lyrical session.

0:42 So we’re going to take an upward movement like we’re flying. So we’re going to fly up 2, 3, 4 and down, 6, 7, 8.

0:52 Again up 2, 3, 4 and down 6, 7, 8.

0:59 Then we’re going to take an outward circle. So that was movement number one. Movement number two is circular movements so we’re going to go around 1, 2, 3, 4 repeat on the other side 5, 6, 7, 8.

01:13 And then an outward circle 1, 2, 3, 4, 5, 6, 7, 8.

1:22 Movement number three. So we’re going to extend and out 1, 2, 3, 4. Repeat the other side 5, 6, 7, 8.

01:33 Squeezing in 1, 2, 3, 4. And then pop out 5, 6, 7, 8.

01:42 Good movement number four. So we’re going to twinkle up 1, 2, 3, 4, 5, 6, 7, 8.

01:52 Twinkle down 2, 3, 4. Bringing to the chest 6, 7, 8. Ok let’s recap those again. So movement number one is flying 1, 2, 3, 4, 5, 6, 7, 8.

02:09 Again 2, 3, 4, 5, 6, 7, 8. Movement number two is circular. And 1, 2, 3, 4. Repeat 5, 6, 7, 8.

02:24 Out 2, 3, 4, 5, 6, 7, 8.

02:30 Movement number three. 1, 2, 3, 4, 5, 6, 7, 8. In 2, 3, 4 and 5, 6, 7, 8. And movement number four. Twinkle up 2, 3, 4, 5, 7, 8. Down 1, 2, 3, 4, chest 5, 6, 7, 8.

03:01 Let’s try that with some music. So to start on our introduction we’re just going to be relaxed down over and then we’ll come up very slowly.

03:10 And our end position at the end of the routine is in on our chest.

03:17 Let’s try that with the music. Here we go.

03:31 Coming up slowly. Ready to fly. Here we go.

03:37 And 1, 2, 3, 4, 5, 6, 7. Again 1, 2, 3, 4, 5, 6. Movement two.

03:47 1, 2, 3, 4, 5, 6, 7, 8. And outwards 2, 3, 4, 5, 6.

03:59 Movement number three. Hands out. Squeeze in. And pop.

04:10 Number four and twinkle up. And down and click 6, 7.

04:23 Number one fly 2, 3, 4, 5, 6, 7. Again and up 2, 3, 4, 5, 6, 7.

04:35 Circular and 1, 2, 3, 4, 5, 6, 7. Both and 1, 2, 3, 4, 5, 6.

04:46 Number three.

05:08 Number one. 1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8.

05:19 Number two.

05:32 And into finish.

05:41 Good. So there are just a few movements that would be suitable for a lyrical routine.

05:47 Thank you for joining us. See you all soon. Bye bye.

09:44

0:10 Ok well done. So now you’re warmed up we’re going to start with a taster of some Latin inspired dancing.

0:19 We’re going to do some cha cha cha. So I hope you’re ready. Now this dance with me today is done on the spot so you don’t have to worry about having lots of space.

0:31 So we’re going to start by reaching up, and down. Ok now the cha cha cha has a very distinct rhythm in that and we’re going to pat it in our dance we’re going to imagine we’re beating on a drum.

0:49 Ok so we’re going to reach up and down and beat cha cha cha.

0:54 Ok we’re then going to reach out to the side and in and again beat our drum cha cha cha.

1:01 Ok .We’re then going to reach forward and back in and again cha cha cha.

1:10 Ok so let’s try that from the beginning we’re going upward first. Ready and up in, cha cha cha, out, in, cha cha cha, reach, in, cha cha cha.

01:24 Well done. Let’s do that one more time. Ready and up, in, cha cha cha, out, in, cha cha cha, out, in, cha cha cha.

01:36 Brilliant. From there we’re going to do sort of a big sway or woosh flowy action with our arms.

01:44 Ok it might be that you’re imagining your sort of pushing or wading through some water so you’re going to have a nice big push and again.

01:53 And now our cha cha cha we’re going to have pushes to the corner.

01:59 Ok and we’re going to do that again to the other side. We have a big swoosh, swoosh and a cha cha cha to the corner.

02:07 Ok now you can always keep these movements small if you want to, so instead of reaching all the way up, you could maybe reach to here or wherever’s comfortable for you.

02:19 Again with reaching out to the side, if you want to do a smaller movement or just reach more you know in front of you that’s absolutely fine as well. So don’t overstretch yourself work with in your own limitations and do what’s comfortable for you.

02:36 Ok so from the beginning we are going to have up, in, cha cha cha, out, in, cha cha cha, forward, in, cha cha cha.

02:48 Then our swoosh’s, swoosh swoosh, push push push, swoosh swoosh, push push push.

02:55 And again if you don’t want to reach up you can do it sort of your body height or even down if you want to go downwards or you might want to have the pushes in front of your body rather than to the side.

03:08 Ok so lots of different ways you can get creative and choose what you like to do.

03:14 So lets just do that one more time from the beginning.

03:17 Ready and up, in, cha cha cha, out, in, cha cha cha, forwards and cha cha cha swoosh one two, cha cha cha, one two, cha cha cha.

03:33 Brilliant, well done.

03.36 And our next movement we’re going to have some Latin inspired arms.

03:40 And again it’s up to you if you want to shape them differently so I’m going to take mine up and out to the side and bring them in and you could choose to beat the drum cha cha that we’ve done before, or you can maybe shake or shimmy like this, or you could even do a wiggle like that. And I might do a wiggle actually.

04:03 Ok but please again make sure you are sturdy on your chair you’re not going to fall off and do what is comfortable for you.

04:10 So we’re going to have arms and cha cha cha and the other side, arms and cha cha cha and again, arms and cha cha cha, arms and cha cha cha.

04:27 So if you want to do something a little bit different that’s not really sort of reaching up you can reach down in front of you and then swap if you want to do something like that.

04:36 Or again get creative. Ok I’d love to see what you come up with.

04:41 So from the beginning lets start with our reaching up ready and reach and cha cha cha, to the side and cha cha cha, out in front and cha cha, swoosh, swoosh and push push, swoosh and push push push.

05:00 Latin arms up and cha cha cha, up and cha cha cha, up and cha cha cha, up and cha cha cha.

05:13 Ok one move left to do.

05:16 So this is we’re going to go into a high v shape you can imagine yourself sort of being a star or a starfish or something like that again if you don’t want to stretch up here you can come a little lower or you can do a movement in front of you at whatever height is comfortable.

05:33 Ok so we’re going to have a stretch and you can bring your hands in to sort of where your body is and again you can do a little sort of shimmy, you can alternate your body at your shoulders backwards and forwards or you might want to go up and down.

05:49 It’s up to you, or do a wiggle, or you might want to bang the drums ok. So that is up to you so that’s our last section you’re gonna have a stretch in and cha cha cha, and then we’re going to reach out in front and in cha cha cha.

06:08 Ok we’re going to have that twice, up in cha cha cha and out in cha cha cha.

06:16 Ok so that’s the routine I’ll do that all again for you and then we’ll have the music.

06:22 Ok ready for stretching and up in cha cha cha, out in, cha cha cha, forward in, cha cha swoosh, one two, push push push, one two, push push push,.

06:40 And then we’ve got our Latin arms, one two, cha cha cha, one two, cha cha cha, one two, cha cha cha, one two, cha cha, reaching up, up and cha cha cha, down and cha cha cha, up and cha cha cha, down and cha cha cha.

07:03 Ok well done, lets put some music on.

07:08 Ok here we go.

07:10 Ready, up stretch and cha cha cha, out in, cha cha cha, forward and cha cha cha, swoosh, push and push, swoosh, push and push, push and push, up and cha cha cha, up and cha cha cha, up and cha cha cha, up and reaching, and down, and up, and down.

07:35 And from the beginning, up and drum, side and drum, forward and drum.

07:42 Swoosh and push. Swoosh, cha cha cha. Arms and cha cha cha, arms and cha cha cha, arms and cha cha cha, arms and reaching up, wiggle, and down, and up, and down.

08:00 And start again. Reaching and drum, side and forward, and swoosh, and push push push, push, push, push, arms and cha cha cha, arms and cha cha cha, arms and cha cha cha.

08:18 And up, down, and up, and down.

08:27 And again from the beginning reach, and drum, side, and push, and swoosh, push push push, push push push, arms and cha cha cha, arms and cha cha cha, arms, arms and reaching up, and down, and up, and down, and from here you can reach and drum, side, and push, and swoosh.

09:01 And arms. And reaching. And down.

09:19 Brilliant, well done. So that’s just a little taster into some Latin dance there for you and that was the cha cha cha.

09:29 So you have something else to do now so enjoy and I will see you again soon. Bye.

4.45 minutes

0:12 Opening the eyes. Let’s start to move the shoulders.

0:16 So we’re going to make shoulder circles inhaling as you bring them forwards up exhaling them back round.

0:27 You can keep the hands on your lap bring the hands to the shoulders or extend the arms bringing the fingertips to the sky.

0:38 Take your pick.

0:41 Slow mindful movement.

0:50 And then whatever you’re doing let’s take it the other way. So three to five circles back.

01:00 Take your time.

01:10 Lovely. Exhaling hands back down.

01:15 This time we’re going to inhale our arms out to the sides palms facing down.

01:22 Inhale and then exhale as you bring your shoulders a little bit further away from your ears. Notice what your sit bones are doing. And then notice what the crown of the head is doing.

01:35 Find some length in between the two from there drawing the navel to spine. We’re going to slowly reach out to the sides.

01:48 Engaging the core muscles as you reach over.

02:01 Wonderful from here we’re going to bring our palms facing up inhaling fingertips all the way to the sky. And then exhale as you bring your right arm all the way down. Reaching over with the left coming into a side body stretch. Feel the space all the way from the hipbone to the fingertips.

02:26 Breathing into the space your hand can be grounded here or on a chair if you have a chair next to you or just out to the side.

02:38 Wonderful. Inhaling as you reach both arms all the way up. Use your core. Nice and strong. And then exhale all the other way. Rotating the rib cage up to the sky. Shine your heart to the sky.

02:58 Keep grounding down through the hips.

03:02 Lots to remember here but as long as you’re still breathing you’re doing it right.

03:11 Wonderful. One more breath.

03:13 Exhale. Inhale all the way up. And then exhale as you bring your palms to touch. Pressing down into the soles of the feet lifting up the heart. And then bringing the hands all the way through the midline back to your lap.

03:34 We’ll come into our cat cow flow now.

03:38 So lots of options as always. You can simply slide the hands to the knees. And then to the hips.

03:47 So exhaling as you bring the hands to your knees. Round your spine bringing chin to chest. And then inhaling as you open the front of the body so tailbone sticks out like you’re sticking your bum out. Chest lifts looking up.

04:02 Or you can exaggerate that movement by coming into these cactus arms. So a little bit of a backbend as you lift your heart life your gaze bottom sticks out.

04:13 And then exhaling either interlace the fingers drawing the spine away from you. Or fold all the way forwards releasing the head and the neck.

04:29 We’ll do that five times.

04:33 Inhaling opening up to the movement. Exhaling as you fold.

04:42 Mobilising the spine.

04:47 Bringing movement to the body.

04:10

0:14 Hello everyone. It’s Sure here. And today I would love to share with you a few inclusive fun tennis activities at home.

0:22 Activity 1: Wallie

0:26 Who doesn’t love a game of Wallie? And I’ve got two rackets do I can work on my right and left. So I am going to se the large ball for now and I’m just going to work just playing Wallie.

0:42 Another one you can do is from a seating position, so I’m just going to show you the seating position. And then I’m going to use the bell ball here.

0:56 Aahhh. I flicked it over! Oh well I have a tennis ball here. So I’ve got another ball I’m going to use.

01:06 You can use any balls really.

01:15 Activity 2: Volleyball Tennis.

01:19 You might want to use a balloon that you can blow up big. Or these, like I say are from the cheap shop a big balloon bubble.

01:29 It’s fantastic for working on your hand eye co-ordination. As you can see I’ve made a a bit of a net today using my radiator to go over. And I’m just going to throw to the wall and catch. Pushing it off.

01:45 And it’s great. If it comes back in your face that’s ok. It’s not going to hurt. And if you don’t blow them up too high they don’t pop.

01:54 Next one I am going to add a bit of rotation. And on the other side. And we’re going to have a go at volleyball tennis now. So we’ve just got to keep this big ball going against the wall.

02:13 You could have quite a few family members all lined up and we could all have a game of volleyball tennis here. Here we go. Whoop. Brilliant.

02:26 Activity 3: Elastic Tennis

02:30 So all I have is a piece of elastic and that just tucks nicely into my waistband. And then it’s got a Velcro piece connected to, yes, the balloon ball. But it can connect it to a tennis ball. I’ll do it outside and a lightweight ball but you’ll need the other piece of the Velcro.

02:51 So the first one I love doing is working on throwing and catching, knees to trees and then bounce and catch.

03:01 Knees to trees, bounce and catch.

03:04 Great sensory and I love how it’s working independently with the elastic.

03:10 We can all do it. You can do it from standing, moving or sitting. So you can still do the same. That’s it.

03:18 Throw it using the elastic. You can do throwing and catching.

03:29 You can do overarm.

03:34 Now this is my best bit. Bringing in my racket. I can work independently just tapping and extending the elastic.

03:46 And then if I was to drop it I would just bring it back. Another one I’ll practise my forehand.

04:00 They’re just a few great ideas that you can do with tennis at home.

09:27 minutes

00:11 Hey What’s up everybody. My name it Ben Clark and I run Adapt to Perform which is the world’s largest resource of adapted fitness for a variety of different abilities.

00:23 Now you might see that I am in a wheelchair myself and that is because I am a quadriplegic through spinal injury.

00:31 I use my knowledge as a personal trainer and my experience as a disabled person to be able to provide adapted fitness for thousands and thousands of people all around the world.

00:40 And it is one of my absolute pleasures to be able to help as many people as possible.

00:45 Now I’m going to tell you a little bit more about how I do that after today’s little session that I’m going to be doing with you.

00:52 Now to be able to do the session all you’re going to need is something you can grab slightly wider than shoulder width apart.

00:58 Now I’m going to be using a pole just like this one but you can use a broom handle or even something like a towel.

01:04 Just as long as you can hold it shoulder width apart. It could be a t-shirt, it could be anything.

01:09 Now what we’re going to do is going to go through a little routine here. Just to get our heartrate up. It’s only five minutes which is going to be great for some of you guys but some of you guys may want to do a little bit more.

01:20 And that’s fine, what you can do is repeat for as many times as possible. Do ten minutes, twenty minutes or even half an hour if you want to.

01:27 So lot’s of options there to keep you going. Alright without further ado let’s get on with that session.

01:34 Ok guys so let’s get on with this session here and we have got a really nice one set up for you here. So we’re going to do five minutes. And we’re going to do it as thirty seconds of about of eight out of ten effort.

01:46 Followed by thirty seconds of about four or five out of ten effort. So one that’s harder, one that’s easier for thirty seconds on each and then repeating that five times to make up five minutes.

01:57 Now if you are confused at any point do not worry. Just follow along the best you can with me.

2:03 And if there’s anything you can’t do you can either skip it out or repeat with anything you can do. Just do the best you can. You don’t have to follow me exactly. You don’t have to mirror exactly what I’m doing. Doing the best you can. Ok.

02:14 So for the first exercise we’re going to be doing here we’re going to be paddling forward like you would in a canoe. So one arm going around in a circle in front of you. And the other arm following it round.

02:26 Ok we are going to go here in 4,3,2,1.

02:33 So paddling nice and quickly here to start with for the first thirty seconds.

02:41 Good work. Keep that going.

02:45 So about eight out of ten effort here. Get those arms moving nice and quickly.

02:50 We are fifteen seconds into it we’ve got fifteen seconds to go.

02:55 Good work. Keep it going. Keep it going.

03:01 Excellent. In 2,1, so the same exercise just nice and gently now instead. Good work.

03:12 Excellent work everybody. So what we’re going to do when we come back round to this thirty seconds we are going to backwards instead this time. So it’ the opposite direction to what you were doing on the first one.

03:25 And we are going in just under ten seconds here. That is 5,4,3,2,1.

03:35 Change direction and go nice and quick again. So back to eight out of ten effort here. Good work everybody let’s keep the energy high. Let’s keep it going for the full thirty seconds.

03:47 And now we’re all going to be at different levels of both of our ability and why we are on our journey. And that’s really important to remember you know we’ve got to adapt to our situation.

03:56 So if you’re not going quite as quick as me or you think I’m too slow. That’s fine go at your pace. Whatever eight out of ten effort for you is perfectly fine.

04:04 And resting there. So it’s not resting it’s still moving, but nice and easy.

04:11 Now the next exercise we’re going to do when it comes around to thirty seconds. We’re going to put. Do almost like a double punch forward with our hands. And then bring it back in. And then a double punch back over the head. And then back to forwards and up.

04:24 Ok so imagine you’re punching both hands up forwards and then punching both hands up above your head.

04:30 Ok we’re going in 4,3,2,1.

04:35 So punch up and forwards and up. Forwards up, forwards up with both hands here. Great work.

04:43 And don’t worry if you can’t get really far forwards or really far overheard, you know if it is just close into your body that is also fine.

04:52 Good work. Good work.

04:57 And we’ve got 5,4,3,2,1. Nice and easy. And now sit back to four slash five out of ten effort.

05:11 So this is a lot gentler. But still doing the same exercise still the same range of measures that you could do before.

05:19 Good work, so what we’re going to do now is we’re going to do a circle out in front of us.

05:25 Ok so we’re going to do it where we go in an anti clockwise direction. And imagine you’re drawing like a circle that’s parallel to the floor here.

05:34 And we’re going in 2,1, off we go. So it’s a nice big circle. Round in front of you.

05:40 And it is parallel to the floor.

05:43 Good work. Nice big this is working the core a little bit on this one, which is great.

05:50 Another fifteen seconds to go.

05:57 Good work. So by now you should have your heart rate up a little bit, feeling a bit warmer. That’s exactly where we want to be.

06:05 Good work. And now it’s nice and easier with the circles now as well.

06:09 If you do need to take a rest at any point during this time, feel free to do so. That is not a problem whatsoever. This is all your journey, what you want to do. And that is totally fine.

06:22 I’m just giving you the building blocks to be able to do it yourself.

06:25 Ok in just under ten seconds what we’re going to do is change direction. So we were going anti-clockwise. We are going to change to going clockwise. On this one. 2, 1 off we go. It’s nice and quick again.

06:36 Eight out of ten effort. Excellent.

06:40 Good work everybody. Keep it moving.

06:43 You’re doing fantastic.

06:46 Excellent. That is thirty seconds down.

06:53 Good work.

06:56 Excellent. Coming in to 5, 4, 3, 2, 1.

07:06 Nice and easy thirty seconds just to finish off here. And like I say if you wanted to do more. If you want to do ten minutes, fifteen minutes or even up to like half an hour. That’s totally fine too, you just repeat this.

07:19 This would just be your set number one. You can do two, three, four sets. However many you want to do.

07:24 And you can mix in your exercise too you can do different movements. Totally up to you. The nice thing about this is it’s nice and flexible.

07:32 Coming in to 3, 2, 1. Resting there. Fantastic job guys.

07:38 I’m going to put my pole down and I’m going to come back and talk to you about the amazing work we do over at Adapt to Perform.

07:44 Ok so well done guys for completing that workout. Great job there. Hopefully you got your hear rate up nice and high. And you’re getting yourself nice and warm. And felt like you had a good little workout.

07:56 As I said you can scale it up to be more or less, do more work, less work. No matter how you want to adapt that for yourself.

08:02 And that’s exactly what we do over at Adapt to Perform. We adapt fitness in as many different ways as possible, so that it is accessible for as many people as possible.

08:13 So through that we have a monthly subscription service on our website. And the best way to describe it is kind of like Netflix but for adaptive fitness. And there’s lots of different ways to get fit.

08:25 And we try to cater for as many people as possible. And we are upgrading it all the time to make sure that we supply the needs of as many people as possible, which is really awesome.

08:34 However it’s still a monthly subscription fee. So there is some free stuff you can do. I do a weekly live video fitness session over on YouTube and that is the Adapt to Perform YouTube channel. And on there as well we have over four hundred videos that you can go and watch completely for free. So you can still get fit and healthy, no matter what your situation is.

08:56 So if you want something a bit more structured you can come along and join our plan.

09:00 But if not, there is plenty of stuff that you can do within your own time.

09:04 Anyway guys that is it from me for today. Thank you so much for watching this video.

09:08 And good luck with the rest of this challenge no matter what you’re doing or how you are doing it. Great work guys, keep it up.

09:15 And I will see you hopefully very very soon. Bye.