■ 1. Are children today unable to exercise?

You might hear people say things like, “Children today can’t exercise.”
However, is that really true?

If that were a fact,
“breaking the 10-second barrier in the 100m dash”
or
“surprising the world with two-way pitching and hitting”
would not be happening. Human physical capabilities continue to update the common sense of the Showa and Heisei eras.

So, what about the results of children’s physical fitness tests?
Don’t they sometimes fail to improve as expected or show no change from the previous year?

■ 2. Habits improve physical fitness

Children inherently have high athletic potential lying dormant.
Teachers are expected to play the role of drawing that out.

So, how can physical fitness be improved?

For example, children who play baseball or softball are good at throwing.
That is because they are “always throwing.” In other words, the key to improving physical fitness lies in
“habits.”

I create these habits during physical education classes.
Using the methods I will introduce, I was able to increase physical fitness test results to 110–140% compared to the previous year.

■ 3. Habit-building in physical education classes

① Exercises in the gymnasium

In gymnasium exercises, you can create habits related to “side-to-side jumps,” “standing long jumps,” “sit-and-reach flexibility tests,” and “sit-ups.”

・Perform side-to-side jumps for 20 seconds at least 40 times after warm-ups
・Cross the width of the gymnasium in 6 standing long jumps or fewer
・Perform stretches for 10 seconds from a standing position
・Perform sit-ups on a mat at least 15 times in 30 seconds

It is even more effective to adjust target values according to the grade level or let the children decide for themselves.

Once they get used to it, it doesn’t take a long time.
By repeating these even for short periods, you can train the muscles used in physical fitness tests.

② Exercises on the school grounds

In school ground exercises, perform activities related to “softball throwing,” “50m dash,” and “20m shuttle run.”

・Throw a softball from a fixed line
・Run a fixed distance. (Incorporate this into daily routines, such as running when moving between locations)
・Run around the school grounds for 1 minute without walking
5 to 10 minutes after warm-ups or before the end of class is sufficient.

The point here is not to do it for a long time.
If you continue the same exercise endlessly, concentration will be lost.
It is highly effective to perform short exercises while switching between them briskly.

③ The Golden Age

The period around ages 9 to 12 is called the “Golden Age,” when athletic ability improves dramatically.
Children can imitate movements just by watching them, and necessary muscle strength and flexibility increase.

Of course, there are individual differences, but as a teacher, I want to cherish this period.

The important thing is to have them challenge themselves with difficult exercises as well.
Even in the golden age, they won’t be able to do it unless they try.
First and foremost, it is important to encourage them to take on challenges.

Some children will not try if they feel something is difficult.
It is necessary to encourage them to take that first step with courage.
Teachers are expected to support them in that effort.

■ Summary

Here is a summary of exercises to incorporate into physical education habits.

① Exercises that can be done in the gymnasium
・Side steps (XX or more times in OO seconds)
・Standing long jump back and forth (within O times)
・Stretching from a standing position
・Sit-ups on a mat (XX or more times in OO seconds)

② Exercises that can be done on the school grounds
・Softball throw
・Running a set distance
・1-minute endurance run

Furthermore, I want you to understand the important period that comes for elementary school children, the ③ golden age, and recognize the significant role that teachers play in being involved during that crucial time.

Physical fitness tests are often held in the spring.
However, what is truly important is habituation.

In other words, it is too late to take measures once spring arrives.
It is important to start building habits now, six months in advance.