Instructions

Draw a three ring target on a wall with chalk, best if it's your own wall!

Give each ring a score value. Draw a shooting mark on the ground too. If you haven't got a wall, use bins and the like as targets, the smaller the target, the more points it's worth.

Then shoot the basketball to hit the bullseye. Keep track of your points and keep going for 30 minutes.

Step it up:

• How many points can you score in a minute? Keep trying to beat your score.
• Add a new element to the activity, dribble the ball around a course before shooting.
• Move further away from the target.
• Make the target smaller.
• Try a one-handed backward bounce shot.

Make sure you have permission to draw the rings on the ground.

Always remember to ‘slip, slop, slap’ to protect from the sun and UV rays when exercising outdoors.
See http://www.sunsmart.com.au/communities/parents for more information.

Instructions

Swing that leg for 30 minutes, kicking the footy to your partner, who can try to take a speccy.

Then get them to kick it back to you and you can show them the true meaning of spectacular. Or, just see who can kick the best goal.

Step it up:

• Time how long it takes to get to your target number of marks.
• Move further apart after each successful mark.
• Make the marks more challenging; one-handed, above the head, on the chest etc.
• Kick from different angles and distances, aim for smaller and smaller targets.

Always remember to ‘slip, slop, slap’ to protect from the sun and UV rays when exercising outdoors.
See http://www.sunsmart.com.au/communities/parents for more information.

Instructions

Find a hill then basically walk or run up and down it. Race someone in your family or even your dog.

Start walking and build up to run. Or run down, walk up, then walk down and run up and then, you've guessed it, run both ways.

Gradually build up the time you spend running until you find your 30 or more!

Step it up:

• Try a longer hill.
• Try a steeper hill.
• Lunge up the hill.
• Run or walk to the hill, then up and down the hill.
• Add the hill run to your weekly schedule.
• Change a hill for stairs/steps.

If going for a walk or run outside of your own property, remember to stay 1.5m away from people who don’t live with you and don’t touch outdoor play gyms or share equipment.

Please remember to check in your local area if there are any parkland/reserve closures or restrictions where you plan to run.

Always remember to ‘slip, slop, slap’ to protect from the sun and UV rays when exercising outdoors.
See http://www.sunsmart.com.au/communities/parents for more information.

Instructions

How easy's this? Just throw a rugby ball to your family, they catch it and throw it back.

If you want to get fancy, experiment with different passes (like clapping before receiving each pass and doing a 360 spin after passing). You can also speed it up and keep it up for 30 minutes.

How many passes can you make without dropping the ball? How many passes can you make in a minute? Can you beat your best?

Step it up:

• Pass the ball longer distances, harder and faster.
• Alternate between both sides of your body.
• Each time you successfully catch the ball, take a step back.
• See how high you can through the ball.

Always remember to ‘slip, slop, slap’ to protect from the sun and UV rays when exercising outdoors.
See http://www.sunsmart.com.au/communities/parents for more information.