Special Olympics Hawaii will be offering a virtual fitness season this fall, which includes classic fitness events for athletes and Unified teams of all abilities, and specific events for athletes that use wheelchairs or have limited mobility. The state competition will take place on October 30th.

Events include:

Individual and Unified Team (1 athlete & 1 partner, school-aged teams only): Squats, Planks, Burpees, and Push-Ups, including modified versions of each event.
Wheelchair/Level 3: Shoulder PressAir Punching, and Side-to-side Twists.

Athletes must compete in their regional competitions (on October 9th) to qualify for the State Competition on October 30th.

Important Dates

EventDate
Coaches Training via ZoomAugust 31
Neighbor Island Registration in GMS due dateSeptember 27
Oahu Games Registration due to Oahu Regional DirectorSeptember 27
Neighbor Island Regional Competition (via Zoom)October 9
Oahu Regional Competition (via Zoon) October 9
Opening Ceremonies and DanceOctober 29
Holiday Fitness Classic (Statewide Competition)October 30

Coaches Training

At least one coach from each delegation must attend the coaches training via Zoom on August 31 (6pm).

Zoom link: https://us02web.zoom.us/j/83528908596
Meeting ID: 835 2890 8596
Passcode: 846923

  • Coaches that attend the Holiday Fitness Classic Coaches online training via Zoom and complete the “Fitness for the Sports Coach” on the Special Olympics Online Learning Portal: https://learn.specialolympics.org/Default.aspx will be considered Certified Fitness Coaches and all current sports certifications will be extended for three years. Upon completion of “Fitness for the Sports Coach” online training, an email completion notice will be sent to you. Please forward that email to Diana at soadmin@sohawaii.org .
  • Completion of the Coaches Training alone will not certify you, or extend current sports certifications.
  • For questions regarding rules or training, please contact Maikel at sohisports@sohawaii.org.   

Virtual Practice

  • Each delegation should hold a practice a minimum of once a week on Zoom, or other video conferencing platforms. 
  • HOD’s and/or coaches can sign up for a free Zoom account.  Free Zoom accounts allow for 40 minute meetings/practice sessions. 
  • Coaches should correct the form of the athletes doing exercises, improve their endurance, and give them an at-home training plan for the week. 
  • If an athlete does not have access to a computer or phone to join practice you may provide them with a training program that they can do at home with guidance from an adult.  For the competition, the athlete will need access to a computer, laptop, smartphone or tablet.
  • Practice with the correct camera angles for each exercise.

Virtual Competition 

  • Area and State competitions will be held on Zoom. Zoom link will be sent out.
  • When logging onto Zoom, athletes will need to make sure they input their first and last name in addition to the Zoom ID code.
  • Once on Zoom, general announcements will be made with instructions. Athletes and coaches will be placed in a waiting room. Athletes will be pulled out of the waiting room into a breakout room when it is their turn to compete. The schedule will be available prior to the competition and athletes and coaches will be apprised of upcoming heats. 
  • Divisions at Area Regional Competition will be based on the athlete’s training scores. Divisions at State Competition will be based on area competition scores. Each athlete will have an official in the Zoom meeting assigned to be their judge for each event.  
  • Each division will have the unofficial results immediately following the event.  Awards will be presented at a later date/time.
  • Camera angles are very important.  We recommend using laptop computers IF possible. Please note if you are using a phone or tablet you must have items that you can use to prop the phone up.  

Burpees – The camera should be facing either the left or the right shoulder of the athlete.  They should be able to see a side view of the athlete. The camera must have a wide enough view to see the athlete’s hands when they jump and to see their whole body when they are on the floor.

Squats –  The camera should be facing either the left or the right shoulder of the athlete.  They should be able to see a side view of the athlete.

Planks – Camera must be lower to the floor so the entire body of the athlete can be seen.  Athlete’s head should be facing forward and the camera should be slightly to the left or right of the athlete’s head, no more than 15 degrees. Officials need to see the entire body.

Push-ups – Camera must be lower to the floor so the entire body of the athlete can be seen.  Athlete’s head should be facing forward and the camera should be to the left or right of the athlete’s head, no more than 45 degrees. Officials need to see the head, shoulders and the feet.

Shoulder Press (Wheelchair/Level III) – The camera should be facing either the left or right shoulder of the athlete.  We should be able to see a side view of the athlete. 

Air Punching (Wheelchair/Level lll) –  The camera should be facing either the left or right shoulder of the athlete.  We should be able to see a side view of the athlete. 

Side-to-Side Twists (Wheelchair/Level lll) – The camera should be facing either the left or right shoulder of the athlete.  We should be able to see a side view of the athlete. 

  • Once an athlete enters a break-out room for competition, they will be given a chance to do a few reps of the exercise.  The official will give them immediate feedback on their form, and may have them adjust camera angles.  
  • Coaches will be allowed in break-out rooms to WATCH their athletes compete. To request this, Coaches must type in the chat which room they would like to go in. Requests will be processed once athletes have been moved.  Athlete moves are priority during competition but we will do the best we can to get coaches into the rooms in time to watch the competition.  Coaches must be on mute, coaching is not allowed in the breakout rooms. 

Registration

  • Athletes can register for a maximum of 3 events.
  • Athletes using wheelchairs or with mobility issues may choose from any of the events if they are able to successfully complete more than one repetition in that event. 
  • Athletes cannot enter the standard and modified version of the same event. 

Event Descriptions and Rules

Events

Burpees (Standard and Modified)
Push-ups (Standard and Modified) 
Planks (Standard and Modified) 
Squats (Standard, Modified, and Modified 2)

Events for individuals using wheelchairs or with limited mobility

Shoulder Press
Air Punches
Side-to-Side Twists


Squat

Stand with your chest up and place your feet shoulder-width apart or slightly wider.  Extend your hands straight out in front of you to help keep your balance.  You can also hold your hands at chest level or place them behind your head. Bend your knees and hips, sticking your butt out as if you are sitting into an imaginary chair.  Keep your chest lifted, do not let your lower back round, and keep your core and abdominals engaged.  Keep your knees over your ankles and press your weight back into your heels.  Squat down to create a 90-degree angle at the knees so that your thighs are parallel to the ground and your hips are even or lower than your knees.  

A proper squat is from the standing position and they must create a 90-degree angle at their knees and return to the standing position. 

Modified Squat (Chair Squat) 

Stand in front of a chair that is no higher than your knees with your feet shoulder-width apart or slightly wider.  Slowly lower your butt toward the chair.  You want to lightly touch your butt to the chair, keep your knees over your ankles and press your weight back into your heels.  

A proper chair squat is from the standing position and they must create a 90-degree angle at their knees, touch their butt to the chair and return to the standing position without assistance.

Modified Squat 2 (Chair Squats with assistance)

Stand in front of a chair that is no higher than your knees with your feet shoulder-width apart or slightly wider.  Slowly lower your butt toward the chair.  You want to lightly touch your butt to the chair, keep your knees over your ankles and press your weight back into your heels.  The athlete may use the arms of the chair to assist them back to a standing position. Instead of the arms of the chair, the athlete may hold the hands of an assistant for balance and support. The assistant may not pull the athlete back to a standing position. 

A proper assisted chair squat is from the standing position and they must create a 90-degree angle at their knees, touch their butt to the chair and return to the standing position with assistance from the chair or person.

Scoring

The athlete will have 30 seconds to complete as many squats as possible.

If athlete begins to use improper technique, they will be given 1 warning with directions to correct, that squat will not count and the athlete will continue.  Any squats that do not meet the standards will not count. Judges are trained to give a simple hand and voice signal to signify an attempt that does not count. They count all good attempts.

Forearm Plank 

Assume a low, or forearm, plank position. In this position, both the forearms and hands/fists are in contact with the floor. Elbows are directly below shoulders. Toes/balls of the feet are in contact with the floor. The body is in a straight line from feet to head, almost parallel with the ground. The back should stay straight, core and stomach muscles engaged, glutes engaged and butt in line with back and legs, and not raised. No other body part can come into contact with the floor. 

This is a timed event, and athletes will be timed/judged based on how long they can hold proper form. Athletes must maintain a relatively straight position throughout the plank. Judges must be able to see that the chest, stomach, hips, and knees are not making contact with the floor. If any parts of the body, other than the forearms, hands, and feet come into contact with the floor, time will stop. Athletes must wear proper attire so that judges can see the position of the body. Shirts must be tucked in, and shorts should not be loose and baggy.  If the athlete moves into a jackknife position where the butt becomes noticeably raised and not in-line with the rest of the body, a warning will be given to move back into line. If they do not immediately correct, timing will stop. If they move out of proper position again, no warning will be given and time will stop. 

Note:  If athletes are unable to keep their body off the floor at the start of the Modified plank, they may do a full straight arm plank to ensure proper form and space between body and floor. All Modified Plank rules still apply. IF an athlete will be doing the straight arm plank, please notate that on the registration form.

Modified Forearm Planks

Assume a low, or forearm, plank position. In this position, both the forearms and hands/fists are in contact with the floor. Elbows are directly below shoulders. Knees are in contact with the floor. The body should be in a relatively straight line from shoulders to knees. Knees are NOT directly under the hips. At the start of the competition athletes may leave their feet on the ground. The back should stay straight, core and stomach muscles engaged, glutes engaged and butt in line with back and knees, and not raised. No other body part can come into contact with the floor, except hands, feet, and knees. 

This is a timed event, and athletes will be timed/judged based on how long they can hold proper form. Athletes must maintain a relatively straight position throughout the plank. Judges must be able to see that the chest, stomach, hips/thighs, and feet are not making contact with the floor. If any parts of the body, other than the forearms, hands, and knees come into contact with the floor, time will stop. Athletes must wear proper attire so that judges can see the position of the body. Shirts must be tucked in, and shorts should not be loose and baggy.  If the athlete moves into a jackknife position where the butt becomes noticeably raised and not in-line with the rest of the body, a warning will be given to move back into line. If they do not immediately correct, timing will stop. If they move out of proper position again, no warning will be given and time will stop. 

Note:  If athletes are unable to keep their body off the floor at the start of the Modified plank, they may do a full straight arm plank to ensure proper form and space between body and floor. All Modified Plank rules still apply. IF an athlete will be doing the straight arm plank, please notate that on the registration form.

Scoring

The Score is the time that the athlete holds proper form. Time will be stopped once proper form is compromised, or if an athlete does not regain proper form after a warning.

Burpee

Start in a standing position with feet about shoulder-width apart. Lower into a squat position with your knees bent, back straight, and your feet about shoulder-width apart. Lower your hands to the floor in front of you so they’re just inside your feet. With your weight on your hands, kick your feet back so you are on your hands and toes, and in a pushup position. Keeping your body straight from head to heels, do one pushup. The chest must hit the ground on the push-up. Remember not to let your back sag or to stick your butt in the air. Jump your feet back to their starting position, just outside your hands, and then stand up. Jump and reach your arms over your head. That completes one repetition. 

Modified Burpee

Start in a standing position with feet about shoulder-width apart. Lower yourself into a squat position with your knees bent, back straight, and your feet about shoulder-width apart. Lower your hands to the floor in front of you so they are just inside your feet. With your weight on your hands, jump or walk your feet back into a plank position. Walk or Jump your feet back to their starting position, just outside your hands, and then stand up. Jump off the ground. That completes one repetition. 

Scoring

The athlete will have 30 seconds to complete as many burpees as possible.

If athlete begins to use improper technique, they will be given 1 warning to correct, that burpee will not count and the event will continue. Any movements that do not meet the standards will not count. Judges are trained to give a simple hand and voice signal to signify an attempt that does not count. They count all good attempts.

Push-Up

Start in a high plank position, with hands shoulder-width apart and feet a bit wider than hip-width apart.  A full toilet paper roll must be placed vertically under their chest.  The athlete must lower their chest until it touches the roll. Their shirt must be tucked in. No other body part can come in contact with the ground. The body must be kept close to a straight line. Once they touch their chest to the roll, they must come all the way back to the high plank position with extended arms. That will count as one repetition. 

Modified Push-Up

Start in a high plank position, with hands shoulder-width apart and knees in contact with the floor.  A full toilet paper roll must be placed vertically under their chest.  The athlete must lower their chest until it touches the roll. Their shirt must be tucked in. The body must be kept close to a straight line from shoulders to knees. Once they touch their chest to the roll, they must come all the way back to the high plank position with extended arms. That will count as one repetition. If the athlete’s thighs come in contact with the ground, they must come back off the floor as they extend back to the plank. 

Scoring

The athlete will have 30 seconds to complete as many push-ups as possible.

If athlete begins to use improper technique, they will be given 1 warning to correct, that push-up will not count and the event will continue. Any movements that do not meet the standards will not count. Judges are trained to give a simple hand and voice signal to signify an attempt that does not count. They count all good attempts. 


Events for athletes in Wheelchairs or with mobility limitations

Shoulder Press

Remove armrests from the wheelchair if possible or sit comfortably in a chair; or the athlete may stand, hold a stick such as a broomstick, dowel, or yardstick in your hands in a wide grip, about 6 inches wider than your shoulders.  Start with the dowel on your thighs and raise the dowel up above your head, keeping your arms straight.  The dowel must travel from your lap, directly above your head, and back to your lap with straight arms.  If athlete is unable to straighten arms due to limited mobility, please note that on their registration form.

Scoring

The athlete will have 30 seconds to do as many shoulder presses as possible.

If athlete begins to use improper technique, they will be given 1 warning with directions to correct, that shoulder press will not count and the event will continue.  Any presses that do not meet the standards will not count. Judges are trained to give a simple hand and voice signal to signify an attempt that does not count. They count all good attempts.

Air Punching

Sit/stand comfortably; close your hand tightly and make a fist.  As fast as possible, extend left arm straight out and pull arm back to face to reset.  Then repeat with right arm.  Continue to alternate arms and throw as many punches as possible.   

Scoring

The athlete will have 30 seconds to throw as many air punches as possible.

If athlete begins to use improper technique, they will be given 1 warning with directions to correct, that air punch will not count and the athlete will continue.  Any punches that do not meet the standards will not count. Judges are trained to give a simple hand and voice signal to signify an attempt that does not count. They count all good attempts.

Side-to-Side Twists

If necessary, remove armrests from the wheelchair, otherwise athlete should stand if possible. Athlete will begin face forward with their arms raised out to the side of their body, shoulder height, like a T. The athlete will twist their upper body to one side, holding the T position with their arms and keeping their hips facing forward until the opposite arm is pointing straight ahead of them. They will then twist their upper body the opposite direction until the opposite arm is facing to the front. Each time the athlete brings an arm fully forward while maintaining position will count as one rep.  Athletes must keep the T position during the full rotation. Please notate any mobility limitations, which would limit the athlete from holding a T position with their arms. 

Scoring

The athlete will have 30 seconds to do as many twists as possible. 

If athlete begins to use improper technique, they will be given 1 warning with directions to correct, that rep will not count and the athlete will continue. Any movements that do not meet the standards will not count. Judges are trained to give a simple hand and voice signal to signify an attempt that does not count. They count all good attempts.


Unified Events – (for Unified Champion Schools or School-Aged Teams)

Rules for Unified Fitness Teams are the same as Event Rules above, with the following additions. 

  1. A Unified Sports® Team shall consist of an equal number of Athletes and Partners. 
    (1 Unified Athlete and 1 Unified Partner). Every attempt should be made to keep all teammates as closely matched as possible. This will provide a more meaningful sports experience.
  2. A Modified division will be available in each event. To be a Modified team only 1 participant has to do the modified version, BUT that places BOTH unified athlete and unified partner in the modified event.  Do NOT register 1 in modified and 1 in regular. A team can be modified in 1 event and not in the other 2 events, etc.
  3. Both members of a Unified Sports team must make the commitment to attend every practice and competition and are held to the same training and attendance standards. Teammates agree to support each other as equal teammates, and demonstrate respect and sportsmanship. 
  4. Each teammate will register their own individual score that will be combined together for divisioning for the area competition.
  5. Scoring
    The unified athlete and unified partner will each simultaneously have 30 seconds to do as many proper repetitions of the exercise. The unified athlete and the unified partner’s scores will be added together and that will be the final score for their team in that event.

Unified Events: (for Unified Champion Schools or School-Aged Teams)

Unified Burpees
Unified Burpees Modified
Unified Push-ups 
Unified Push-Ups Modified
Unified Planks
Unified Planks Modified
Unified Squats
Unified Squats Modified