Special Olympics Hawaii will be hosting the first-ever virtual Spring Fitness Classic to kick off the 2021 competition year. The Spring Fitness Classic will be following a similar format to last year’s ‘Aukake and Holiday Fitness Classic. The virtual competition will include classic fitness events for athletes and Unified teams of all abilities, and specific events for athletes that use wheelchairs. The competition will take place on April 24th. Join us to train and compete alongside your fellow athletes on Zoom!

Events include:

Individual and Unified Team (1 athlete and 1 partner): Burpees, Push-Ups, Side-to-Side Hops, and Reverse Crunches, including the modified version for each event.

Wheelchair: Shoulder Press, Bicep Curls, and Side-to-Side Twists.

Athletes must compete in their area competitions to qualify for the state competition on April 24th.

Key Dates

EventDate
Coaches Certification TrainingFebruary 20, 2021
Neighbor Island Regional CompetitionMarch 20, 2021
Oahu Regional CompetitionMarch 27, 2021
State-Wide CompetitionApril 24, 2021

Coaches Training

A coach from each delegation must attend the coaches training via Zoom on February 20 from 9am-11:00am. Certified Fitness coaches from the Aukake or Holiday Classic Fitness Seasons only need to attend the event/rules portion of this clinic beginning at 9am. The Coaches Training will take place via Zoom, reach out to your HOD for the meeting code.

  • This training alone will not extend certifications for other sports, unless a coach has already completed the Course listed below. 
  • If a coach attends the virtual training on Zoom and completes the online course, Fitness for the Sports Coach on the Special Olympics Learning Portal, https://learn.specialolympics.org/Default.aspx, all of their sports certifications will be recertified for another three years. Upon completion of the online course, SO Learning Portal will send you an email certifying your completion. To be recertified in all sports certifications, please forward that email to Diana at soadmin@sohawaii.org.
  • For questions regarding rules or training, please contact Dan at depstein@sohawaii.org.
  • If you were unable to attend the clinic, you can watch the recording and take the quiz to receive credit and to become a certified Fitness coach for one year. 

Virtual Practice

  • Each delegation should have practice at least once a week on Zoom, or other video conferencing platforms. If state and local guidance changes and allows, small socially distanced groups may be allowed to practice in-person with the approval of SOHI and in accordance with all SOHI Return to Play Guidelines. 
  • HoD’s and/or coaches can sign up for a free Zoom account. Free Zoom accounts allow for 40 minutes to be in a meeting (practice). Here are some tips for getting started on Zoom.
  • 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 the practice you may provide them with training that they can do at home with the guidance of an adult. For the competition, the athlete will need access to a computer or phone.
  • Practice with the correct camera angles for each exercise.

Dynamic Cross-Training

As was mentioned during the coaches’ clinic, it’s important for athletes to cross-train. Two exercises to help accomplish this are Romanian deadlifts and side lunges. Please review the coaches clinic recording for Walker’s explanation on how to best utilize these exercises.

Virtual Competition

  • Area and State competitions will be held on Zoom.
  • When logging onto Zoom, athletes will need to make sure they input their first and last name in addition to the Zoom ID code. Here is more information on joining a meeting and setting your display name.
  • 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 will be based on the athlete’s training scores. Each athlete will have an official in the Zoom meeting assigned to be their judge for each event.  
  • Each division will have the official results immediately following the event. Awards will be presented at a later date/time.

Camera Angles & Athlete Body Positioning

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. 

Push-upsCamera must be pointed down 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 head, shoulders, and feet.

Reverse Crunch – The camera should be facing either the left or the right shoulder of the athlete. Camera must be pointed down to the floor so the entire body of the athlete can be seen from the side, horizontally. Judges must be able to see what parts of the body have contact with the floor. 

Side to Side Hops – The athlete should be facing the camera. Please make sure the camera has a wide enough view to see the athlete as they move side to side. Judges must also be able to see the tape/line on the floor. 

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.  

Biceps Curl (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.  

Side to Side Twists (Wheelchair/Level III)The athlete should be facing the camera.

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 the 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. 

Events Available

Level I (Standard)

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. 

Level II (Modified)

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. 


Level I (Standard)

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. 

Level II (Modified)

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. 


Level I (Standard)

Start by lying flat on the floor with your arms to your sides and your hands flat against the ground. Bend your legs at the knee and keep feet on the floor. Brace your core, contract your abdominal muscles and curl your hips and knees towards your chest. The head and torso stay in contact with the ground, but hips can leave the ground. Pull the top of the knees even with the chest plate and feet must break the vertical plane with the butt.  Keep the knees bent and return feet to the floor. This completes one repetition. 

Level II (Modified)

Start by lying flat on the floor with your arms to your sides and your hands flat against the ground. Bend your legs at the knee and keep feet on the floor. Brace your core, contract your abdominal muscles and curl your hips and knees towards your chest. The head and torso stay in contact with the ground, but hips can leave the ground. Pull the top of the knees towards the chest so that there is a vertical line from hips to knees. Keep the knees bent and return feet to the floor. This completes one repetition. 

Scoring

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

If athlete begins to use improper technique, they will be given 1 warning to correct, that reverse crunch 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.


Level 1 (Standard) 

Stand upright with your feet hip-width apart. Hop/Jump laterally (to the side) with both feet over a line on the floor. Land with both feet and then hop back over the same line. Do as many jumps as possible in 60 seconds. The line must be 1 inch wide. One-inch tape is recommended. For a rep to count, the hop must be from both feet and must clear the 1 inch line on the floor, they cannot land on the line for the hop to count. Both feet must come off the ground at the same time. Please note the time has been increased to 60 seconds for this event. 

Level 2 (Modified) (Side to Side Steps) 

Stand upright with your feet hip-width apart. Step laterally (to the side) over a line on the floor. Once both feet are over the line and touching the ground, step back over the same line, starting with the opposite foot. Do as many steps as possible in 60 seconds. The line must be 1 inch wide. One-inch tape is recommended. For a rep to count, both feet must move over the line and touch the other side, they cannot land on the line for the hop to count. Please note the time has been increased to 60 seconds for this event

Scoring

The athlete will have 60 seconds to do as many Side to Side Hops or Side to Side Steps 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 hops/steps 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.


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.


Remove armrests from the wheelchair if possible or sit comfortably in a chair; hold a stick such as a broomstick, dowel, or yardstick in your hands shoulder width apart. Start with the dowel on your thighs with elbows against the front side of your body. Raise and curl the dowel towards your shoulders until the dowel comes in contact with the upper chest or shoulders, then lower dowel to your thighs, completing 1 curl.    

Scoring

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

If athlete begins to use improper technique, they will be given 1 warning with directions to correct, that curl will not count and the athlete will continue. Any curls 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.


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 – Fitness Teams for Unified Champion Schools

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

  1. 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:  Only open to Unified Champion Schools

  • Unified Burpees
  • Unified Burpees Modified
  • Unified Push-ups 
  • Unified Push-Ups Modified
  • Unified Reverse Crunches
  • Unified Reverse Crunches Modified
  • Unified Side to Side Hops 
  • Unified Side to Side Hops Modified