• National Active Championship 2018

NAC 2018 Activities OF The Month

New Month. New Challenge Activities. Watch Them Here. Take The Challenge Today & Win Awards !


Category Little Champs (Class I - IV)

Aeroplane Balance

Stand on one leg with your arms wide open. Maintain this position for 15 seconds.

Back Catch

Throw the ball above your head & bend forward in order to catch the ball behind your back. Catch the ball 15 times in one go.

Balance a Ball on TT Racket

Balance a TT ball on TT racket while moving a certain distance. Do it for around 45 seconds.

Crab Walk With Ball

Walk 15 steps in a row in crab position by holding the ball on top of your stomach.

Blind Catch

Stand about 5 steps away from the wall with your back facing the wall now throw the ball towards the wall & catch it with both your hands. Catch the ball 10 times.

Jump & Catch

Make a line on the floor, start with one side of the line, throw the ball up in the air, jump to the other side of the line & catch the ball as you land. Catch the ball 10 times.

One Foot Tapping

Tap a tt ball on a tt bat while standing on one leg. Tap the ball 30 times.

Sitting Bicycle

Lie down on the floor & place your hands behind your head, slightly raise your legs, now move your legs in peddling motion as shown in the video. Do this exercise for 1 minute.

Touching Toe

Take a tennis ball in one hand & stand on one foot. Raise your hand & bring it down slowly to touch your toes with the ball. After touching bring your hand back & repeat the same. Repeat this skill 10 times.

Drop, Spin & Catch

Bounce a ball on the ground, spin around clockwise & catch the ball. To complete your challenge catch the ball 10 times out of 15 attempts.

Elbow Bounce Catch

Take a tennis ball, use your elbow to bounce the ball & catch it with the same hand. Catch the ball 5 times.

Side Bounce

Take a basketball/football & hold it in your hands. Now take the ball to one side of your body & bounce it on the ground, catch the ball back & take it to the other side of your body while bringing it over your head & to the side. Bounce the ball & catch it with your hands. Repeat this 20 times.

Baby Dribble One Hand

Dribble the basketball below your knees using your one hand. Repeat this 20 times.

Kangaroo Jump

Squeeze your ball in between your thighs & hop for 20 times without dropping the ball.

Rope Skipping

Perform rope skipping 15 times in a row.

Toe Tap

Tap the ball with the bottom of your toe area of each foot. Tap the ball 20 times continuously.

Around One Leg

Pass the ball from one foot, standing on one leg & the ball revolving around the standing leg. Revolve the ball 5 times continuously.

Juggling 2 Tennis Ball

Take 2 tennis ball & start juggling. Your challenge is to juggle the balls 5 times continuously.

Jumping Jacks

Perform 20 jumping jacks in a row.

Squeeze, Jump & Catch

Squeeze the ball between your legs, jump in the air to lift the ball & catch it with both your hands. Catch the ball 10 times out of 15 attempts.

Against The Wall Catch (Both Hands)

Take a ball and stand five feet away facing the wall. Hit the ball onto the wall and catch it on the rebound with both your hands. Catch the ball 10 times in one go.

Side To Side Ball Bounce

Sit down on the ground with your feet stretched ahead of you. Take a ball and bounce it on the ground one side of the body. Repeat the action on the other side of the body. Complete 20 rounds of this activity in under 1 minute.

Throw, Clap & Catch

Throw the ball up in the air, clap & catch the ball with both your hands. Catch 7 balls out of 10 attempts.

Pass Between Feet

Pass the ball from inside of one foot to another. Pass the ball 30 times.

Backward Around Hoop

Place a hula hoop on the floor or make an imaginary circle & keep both your palms inside the ring with your knees half bent. You must be in such a position that our back is facing the ring. With the help of your hands and feet, make circles around the ring without letting any part of your body to touch the ring. Complete 3 circles in one go.

Ball Around The Waist

Stand firm with a basketball in your hands. Take the ball around your waist in a circular motion as shown in the video. Keep switching your hands at each half turn to make the motion continuous and smooth. Complete 30 rounds of this activity in under 1 minute.

Roll In A Circle

Place a cone on the ground, take a basketball and stand behind the cone. Place one hand on the cone & roll the ball with the other, while you move around the cone in a circular motion. Repeat the activity in the opposite direction. Complete at least 5 circles.

Throw, Spin & Catch

Take a tennis ball in your hands and throw it straight in the air. Spin 360 degrees and catch it back with both your hands. Catch the ball 10 times in one go.

Around Thigh With Tennis Balls

Take a tennis ball in your hand and stand firmly. Now raise one of your legs and keep it in the air as shown in the video. Take the ball around your thigh, from one hand to the other by taking it around the raised leg. Complete 10 rounds of this activity.

Ball Around The Head

Start with a basketball in your hands. Take the ball around your head in a circular motion as shown in the video. Keep switching your hands at each half turn to make the motion continuous and smooth. Complete 30 rounds of this activity.

Drop, Kick & Catch

Drop a ball, kick it with either of your foot & catch the ball in the air with both your hands. Catch the ball 5 times out of 10 attempts.

Sleep Catch Both Hands

Take a tennis ball and lay flat on the ground. Hold the tennis ball right above your head and throw it straight up. Catch the ball back with both hands and repeat the activity. Catch the ball 10 times continuously.

Category Rising Stars (Class V - VIII)

2 Balls Juggling

Take 2 tennis balls & start juggling. Your challenge is to juggle the balls for minimum 30 times without dropping them, else you'll have to start again.

Around One Leg

Pass the ball from one foot, Standing on one leg & the ball revolving around the standing leg. Revolve the ball 5 times continuously.

Neckstall Walk

Pickup the ball with any of your favorite pickup or simply place a ball on your neck & walk 15 steps. If you drop the ball you'll have to start from the beginning.

Single Foot Skipping

Stand on one foot & skip 30 times.

Bat Tapping

Tap a tennis ball on face of a cricket bat for 50 times.

Dips

Perform 20 dips in a row.

Footstall & Rotate

Pick up the ball with your favorite trick or simply place a ball on your foot & rotate 5 complete circles.

Sitting Skipping

Sit on your toes & skip 10 times in a row, without falling down or taking support of your hands.

Neckstall & Rotate

Pick up the ball with your favorite pickup or simply place a ball on your neck & rotate in circular direction without dropping the ball. Rotate 5 complete circles.

Rolling Ball Over Bat

Take a cricket bat & a tennis ball. Now rock & roll the tennis ball over the cricket bat for 30 seconds.

Sitting Dribble

Sit on the floor while stretching your legs as shown in the video. Now dribble the ball as low as possible taking it around your body. Make 5 circles around your body.

Side Squats

Get 15 side squats repetitions.

Footstall & Walk

Balance a ball on your foot & walk 15 steps continuously.

Infinity Loop

Sit on the ground & lift both your legs from the waist up as shown in the video. Now take a ball in your hand & pass it from under & between your legs as shown in the video in an infinity loop continuously. Repeat this 10 times.

Touching Toe

Take a tennis ball in one hand & stand on one foot. Raise your hand & bring it down slowly to touch your toes with the ball. After touching bring your hand back & repeat the same. Repeat this skill 10 times.

Waist Hooping

Spin a hula hoop around your waist for 25 times in a row.

Backward Rope Skipping

Perform backward rope skipping 20 times in a row.

Balancing Between Knee & Head

Take a football & raise one of your legs & hold the ball between your knee & forehead as shown in the video. Hold the ball for minimum 10 seconds.

Blind Catch

Stand about 5 steps away from the wall with your back facing the wall now throw the ball towards the wall & catch it with both your hands. Catch the ball 10 times.

TT Bat Tapping

Bounce a tt ball on face of a tt bat. Bounce the ball 50 times.

Dribbling & Cone Touches

Keep a cone on one side of your body and dribble a basketball on the opposite side, simultaneously keep tapping the top of the cone with the other hand. Complete 50 dribbles and touches in under 1 minute.

Scissor

Place a ball on the floor. Roll your feet over the ball, but without touching the ball. Rolling of one foot over the ball should be followed by rolling of the other foot alternatively. Repeat this skill 20 times.

Side Bounce

Take a basketball or football and hold it in your hands. Now take the ball to one side of your body and bounce it on the ground. Catch the ball back and take it to the other side of your body by bringing it over your head and to the side. Bounce the ball and catch it in your hands. Repeat this skill 20 times.

Toe Touching Standing

Stand straight with your feet together. Inhale, put your hands above your head, exhale & slowly bend your body downwards. Bend down and touch your toes with your fingers. Repeat this activity 10 times in a row.

Dribble In Circle

Place a cone on the ground, take a basketball and stand behind the cone. Place one hand on the cone & dribble the ball with the other, while you move around the cone in a circular motion. Complete at least 5 circles.

Shin Catch

Sit on the floor & join your legs together & place a ball on your shin. Now using your core strength throw the ball upwards & catch the ball with your hands. Catch the ball 10 times in a row.

Ball Around Waist, Head

Stand firmly with a basketball in your hands. Take the ball once around your waist and once around your head. Repeat the pattern. Complete 30 sets of this activity in under 1 minute.

Flick Up The Ball

Flick up the ball with your feet & catch the ball. Catch the ball 10 times.

8 Shaped Dribble

Place 2 bottles at a distance of around 1.5 feet & place the bottles in such a way that each bottle becomes the center of each half of the number 8. Pass the ball between the bottles as shown in the video. Make figure 8 for 5 times.

Around Thigh With Basketball

Take a basketball in your hand and stand firmly. Now raise one of your legs and keep it in the air as shown in the video. Take the ball around your thigh, from one hand to the other by taking it around the raised leg. Complete 20 rounds of this activity.

Ball Around Knee Head

Stand firmly with a basketball in your hands. Take the ball once around your knees and once around your head. Repeat the pattern. Complete 30 sets of this activity in under 1 minute.

Squeeze, Jump & Squat

Take a football and hold it between your ankles, Now perform jumping squats as shown in the video without letting go of the ball. Jump 20 times in one go.

Category Super Seniors (Class IX - XII)

Footstall & Rotate

Pickup the ball with your favorite pick up or simply place the ball on your foot & rotate in circular motion. Rotate 5 complete circles.

Waist Hooping

Spin a hula hoop around your waist for 25 times.

Sitting Skipping

Sit on your toes & skip 10 times in a row, without falling down or taking support of your hands.

TT Face Edge Tapping

Tap a tt ball on edge & face of a tt racket for at least 20 times in a row .

Edge Tapping

Tap the tennis ball on the edge of a cricket bat for 20 times.

Neckstall Walk

Pickup the ball with any of your favorite pickup or simply place a ball on your neck & walk 15 steps. If you drop the ball you'll have to start from the beginning.

Side Squats

Get 15 side squats repetitions in half a minute.

Sitting Dribble

Sit on the floor while stretching your legs as shown in the video. Now dribble the ball as low as possible taking it around your body. Make 5 circles around your body.

Footstall & Walk

Pickup the ball with your favorite pickup or simply place a ball on your foot & walk 15 steps without dropping the ball.

Infinity Loop

Sit on the ground & lift both your legs from the waist up as shown in the video. Now take a ball in your hand & pass it from under & between your legs as shown in the video in an infinity loop continuously. Repeat this 10 times.

Bat Tapping

Tap a tennis ball on face of a cricket bat for 50 times to complete this challenge.

Dips

Perform 20 dips in a row to complete this challenge.

Backward Rope Skipping

Perform backward rope skipping 20 times in a row.

Leg Roller

Take a ball & sit on the floor as shown in the video. Place the ball on your toes & roll it back towards your thighs, now roll it back towards the toes. Repeat the cycle for 10 rounds.

Plank

Be in plank position for 50 seconds.

Rolling Ball Over Bat

Take a cricket bat & a tennis ball. Now rock & roll the tennis ball over the cricket bat for 30 seconds.

Around Both Knees

Sit on the ground & raise both your legs above your waist height as shown in the video. Now take the ball & pass it from under & above your raised legs continuously in a circular loop. Repeat this 10 times in a row.

Neckstall Push-Ups

Keep the ball balance on your neck & slowly get down to push-up position. Do at least 10 push-up without dropping the ball.

Side Down Stretch

Stretch your legs & sit on the floor. If you are not able to stretch your legs completely, stretch as much as you can. Hold a ball in your hands & now stretch your hands completely in your right direction & then towards your left. Perform 10 sets of this activity in a row.

TT Edge Tapping

Bounce a TT ball on the edge of TT bat for 15 times in a row.

2x2 Tennis Balls

Take two tennis balls and stand ten feet away facing a wall. Bend your body forward & throw the balls onto the wall one by one making a loop as shown in the video. Catch the ball 10 times in one go.

Figure 8 Under The Legs

Take a basketball and stand in a crouched position as shown in the video. Start dribbling the ball with one hand and pass it between your legs to the other hand. While dribbling, change your hand and dribble it again in the opposite direction. Continue the action with both your hands to form a loop (number 8) as shown in the video. Complete this activity 20 times in under 1 minute.

Thigh Balance

Stand firm with a football in your hands. Now raise one of your legs to the waist height & place the ball on your thigh. Balance the ball on your thigh without taking support from your hands. Balance the ball for 10 seconds.

Toe Touching Sitting

Sit down on the floor and spread your legs in front of you. Inhale, put your hands above your head, exhale & slowly bend forward. Bend forward and touch your toes with your fingers. Repeat this activity 10 times in a row.

The Tree Pose - One Leg

Start this activity in a standing position. Bend from your waist down and extend your hands to touch the ground. Now raise one of your legs without bending your knee to form the pose as shown in this video. Now slowly bring the leg down. Repeat the activity again with the same leg. Complete this activity 10 times in under 1 minute.

Around Thigh Catch

Take a ball in your hand and stand firmly. Now raise one of your legs and keep it in the air as shown in the video. Take the ball under your thigh and throw it up from the other side. Catch it back with the same hand and repeat the activity. Catch the ball 15 times continuously.

Ball Around Waist, Knee, Head

Stand firmly with a basketball in your hands. Take the ball once around your knee, once around your waist and once around your head. Repeat the pattern.

Spin A Ball

Spin a ball on your index finger for 15 seconds.

Behind The Leg Pass

Pass the ball backward and instantly push the ball sideways and then receive the ball with the other foot. Repeat this skill 10 times in a row.

Neckstall Sit-Ups

Balance a football on your neck & perform situps without dropping the ball. Perform 20 situps.

Sleep Catch Alternating Clap

Take a tennis ball and lay flat on the ground. Hold the tennis ball right above your head and throw it straight up with one hand. Now take your hands under your thighs, clap and catch the ball back in your hand. Now repeat the activity but clap under the other thigh this time. Catch the ball 30 times continuously.

Toe Touch Standing

Stand straight with your feet together. Inhale, put your hands above your head, exhale & slowly bend your body downwards. Bend down and touch your toes with your fingers. Repeat this activity 10 times in a row.

  • The objective of National Active Championship 2018 (NAC) is to further induce fun-physical activities and sports among youth. Students engage in the championship by responding to online challenges and win monthly prizes, selected school receive on-site FunSports Workshop. The online challenges contain ‘FunSports’ videos designed by leading researchers in the field of physical education and fitness so that they acquire a healthy lifestyle and also excel in their future careers. National Active Championship is an annual contest that commences beginning of April.

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The Active Fun Academy (AFA) is an Anytime-Anywhere Co-Scholastic Programme designed specifically to enhance at-home physical activity of urban Indian children. The digital video content is developed specifically for students from pre-nursery to Class XII. AFA’s goal is to inspire and motivate children to become physically active through attractive & engaging ‘FunSports’ designed by leading researchers. AFA’s basic 'FunSports' program is offered to the children at no additional cost. Learn More

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