MOVEMENT ADVENT 2024
Fun daily movement #9
Movement Advent 2024 - Fun Daily Active Play Snacks
Primal Play Method Movement Advent
Day 9: virtual tennis
Welcome to Day 9 of our 24 Days of Movement Advent(ure)! 🎄
Today, we’re stepping onto the virtual court for a fun and energising challenge: Virtual Tennis! 🎾 This playful exercise blends aerobic fitness, coordination, and agility as you move, swing, and reach to hit that imaginary ball.
Virtual Tennis is a fantastic way to get your heart rate up, improve your reflexes, and inject creativity into your movement practice. By fully engaging in pretend play, you’ll feel the excitement of a real match while reaping the physical benefits of an active workout. Ready to serve, smash, and lob your way through today’s challenge? Let’s play!
Why Participate in the Movement Advent(ure)?
The 24 Days of Movement Advent is about making fitness fun, accessible, and playful. Each challenge is a bite-sized opportunity to move your body, lift your spirits, and rediscover the joy of movement through the Primal Play Method®. Let’s keep the energy going and have fun every step of the way!
“It’s time for an active play movement break!”
Today’s Movement SNACK
VIRTUAL TENNIS
Time to Play: 60 seconds
1️⃣ Move quickly from side to side, mimicking the footwork of a tennis match.
2️⃣ Reach high and perform a forehand smash, imagining you’re hitting a high ball.
3️⃣ Reach low and forehand lob the ball with a sweeping motion.
4️⃣ Switch it up with backhand smashes and backhand lobs.
5️⃣ Shift forwards and backwards to simulate moving around the court.
6️⃣ Keep going for the full minute, stay active and playful!
⏲ Pro Tip: Fully immerse yourself in the game—imagine the ball, the court, and the energy of a real match. It makes all the difference!
Why Try This?
Virtual Tennis offers a wide range of physical and mental benefits:
Aerobic Fitness: Keeps your heart rate elevated, improving endurance and cardiovascular health.
Coordination: Enhances hand-eye coordination as you visualise and react to the imaginary ball.
Agility: Boosts your ability to change direction quickly and maintain balance.
Imagination and Playfulness: Engages your mind and creativity, making exercise feel like play.
Full-Body Engagement: Works your legs, core, shoulders, and arms through dynamic movements.
This exercise captures the essence of the Primal Play Method® by turning a simple workout into a joyful and immersive experience.
Level Up Your Practice
🆙 For an extra challenge:
Move faster and cover more ground as you play.
Use more power in your swings and really drive through the ball.
Switch to your non-dominant hand for a coordination challenge.
Jump higher for smashes and reach lower for lobs to increase intensity.
🌟 Looking for a gentler option?
Slow down the movements and focus on precision and control.
Share Your Progress
How did today’s match go? I’d love to see your Virtual Tennis skills in action! Share your videos or feedback on social media using #MovementAdvent2024 and tag me on Instagram (@fitnessexplorer). Don’t forget to invite a friend to join the fun—because play is always better together!
LOOKING FOR OTHER PLAYFUL WAYS TO MOVE MORE?
Have fun with daily primal movement!
