Girl Sports (Brownie Try-It)
Girl Sports (Brownie Try-It) Complete 4
It is important to stretch before you exercise
or play a sport and afterwards, too. Bending,
twisting, and stretching your muscles will
keep them flexible. Try these stretches. Hold
each one about 20 seconds.
1. Reach back and grab your left foot with
your left hand .
2. Slowly pull your leg back so that your
knee moves away from your body.
3. Feel the stretch in the front of your leg.
4. Repeat with your right leg.
Back of Thigh Stretch
1. Place your hand under your left knee.
2. Pull your leg up.
3. You should feel a stretch down the back of
your leg and your lower back.
4. Repeat this stretch with your right leg.
1. Lean against a wall with your left leg
2. Keep your right knee slightly bent.
3. Lean forward until you feel a stretch in
4. Repeat with your right leg.
Chest and Shoulder Stretch
1. Bring both arms behind you with your
2. Straighten your arms.
3. Lift your chest up.
Now that you_have warmed up and
stretched, it is time to make your heart and
lungs stronger with aerobics. As your heart
grows stronger, it takes less effort to do the
same amount of work. Keep your heart
pumping with one or two of the following
activities: jumping rope, bicycling, or
1. Sit on the floor and make your legs into
a" V" .
2. Reach over and try to touch your right
toes. Your knees can be slightly bent.
3. Then try to reach your left toes. Make
sure you don't bounce.
4. Now lean forward and stretch your arms
out in front of you.
1. Lie on your back.
2. Bend your knees and bring them to your
2. Practice underhand throwing using chalk
and a beanbag.
• Make a circle on the ground with chalk.
• Stand about 5' back from the circle.
• Toss the beanbag into the circle.
Practice stepping forward with your opposite
foot as you throw.
Now let's practice overhand throwing.
You will need:
• Three 1-liter plastic soda bottles or milk Jugs.
• Chalk or tape.
• 1 cardboard box.
• A beanbag.
1. Place the plastic bottles or milk jugs about
1" to 2" apart on the box. These will be
2. Use the chalk to draw a throwing line
about 15' from the targets.
3. Stand behind the line and point at the
targets with the hand that is not holding
4. If you are holding the beanbag in your
right hand, step forward with your left
foot. If you throw with your left hand, step
forward with your right foot.
5. Extend your throwing arm, leading with
6. Release the ball slightly above your head.
7. See how many bottles you can knock over
in 5 throws .
This activity builds on Activity #2,
"Throwing Skills." You and your partner will
need a beanbag.
1. Stand facing your partner. Make sure you
stand far enough from your partner to be
able to toss and catch the beanbag.
2. Practice throwing-remember to step
forward with your left foot if you throw
the beanbag with your right arm. Step
forward with your right foot if you are
3. After your partner catches the beanbag,
she throws it back to you. Keep your hand
cupped so you are ready to catch the
4. Count how many times you and your
partner can throw and catch the beanbag
without dropping it.
4. Kicking Fun
Try kicking a large balloon in a safe, open
1. Kick the balloon. Run to where it was
kicked. Kick it again.
2. Kick the balloon so that it doesn't go very
far from you. Tap lightly with the inside of
3. Kick the balloon with the inside of your
4. Kick the balloon with the _outside of your
5. Kick the balloon so a it stays close to
6. kick the balloon up into the air. Keep it
off the ground. Kick with different parts
of your foot.
7. Hold the balloon in both hands. Drop it
and kick it before it hits the ground.
8. Kick back and forth with a partner.
Hit a large balloon up in the air with
your open hand. See if you can keep the
balloon from hitting the ground.
2. Hit the balloon up with one hand, then
the other. Keep it in the air. Hit it up
above your head.
3. Reach up above your head. Hit the
balloon upward with both hands. Use your
fingertips. Keep the balloon above your
head. Hit it again as it comes down.
4. Hit the balloon back and forth from one
hand to the other.
5. Strike the balloon up into the air with
6. Keep the ball up in the air. Strike it with
your head as it comes back down. Count
how many times you can hit the balloon
before it touches the ground.
7. Strike the balloon with different parts of
your body-shoulder, elbow, knee, shin,
thigh, chest, and foot.
6. Striking with a Paddle or a Racket
You will need:
• A paddle or racquet.
• A large balloon.
Follow these steps:
1. Hit the balloon with the paddle while
standing in place.
2. Hit the balloon with the paddle while
3. Hit the balloon back and forth with a
4. Hit the balloon high, hit the balloon low.
Count how many times you and your
partner hit the balloon before it hits the