Wellbeing Activities Booklet 2024

Welcome

Hello and welcome to the Active Wellbeing Brochure! In this brochure, you’ll discover the exciting range of activities offered by Active Wellbeing across the seven Coleg Sir Gar and Coleg Ceredigion campuses. Our active wellbeing menu is designed to be fun, inclusive, and diverse, ensuring there’s something for everyone. Our goal is to encourage as many students and staff as possible to participate in activities that enhance both physical and mental wellbeing. Engaging in regular exercise offers numerous health benefits, including: • Reduced stress levels • Boosted ‘feel good’ hormones (dopamine, serotonin, endorphins, and oxytocin) • Enhanced focus and concentration • Improved confidence • Development of leadership and team-building skills • Strengthened social connections and friendships Through Active Wellbeing, we challenge you to step out of your comfort zone and try new activities, whether it’s through sports or outdoor adventures. From badminton to stand-up paddleboarding (SUP) to coasteering, we encourage you to explore it all and find your passion. Let’s embark on this journey to a healthier, happier you!

Active Wellbeing Staff

KAYLEIGH BRADING Active Wellbeing Coordinator, Active Wellbeing Coach. Coleg Sir Gar, Coleg Ceredigion. Hobbies: Mountain Biking, Hiking, Rock Climbing, Football.

STEVE DAVIES Active Wellbeing Coach. Coleg Sir Gar Hobbies: Cycling, Weight Training, Watching ANY Sport and having a laugh!!

Summer Stand Up Paddle Boarding (SUP)

Come join us for some Summer SUP!

Stand Up Paddleboarding (SUP) is the world’s fastest-growing water sport. In addition to providing outstanding physical health benefits, SUP is also great for mental health. Physically, paddleboarding gives you a great full-body workout. It’s an excellent activity for cardiovascular health and core strength. Mentally, it provides an effective outlet for stress management. SUP is an outdoor water sport that is low-impact and is great for everyone to enjoy, no matter your skill level. You don’t even have to stand up! Once booked in for a Summer SUP session you will be sent all the info you need to prepare. The Active Wellbeing Team will provide you with all of the necessary equipment and a safety briefing at the start of each session. Equipment included: Wetsuit if required - Helmet if required - Buoyancy aid - Inflatable paddle board During your session we will instruct you on how to use the board and teach you the various techniques used for moving off, turning, stopping and getting back on the board if you fall off (which you inevitably will!). When: March to July Where: Sessions take place; North Dock, Llanelli or Cwm Lliedi Lower Reservoir. Session Times: 10:00 - 12:00, 13:00 - 15:00. How to Book : SUP sessions are booked by course tutors. To book a session please email the following Active Wellbeing team staff: kayleigh.brading@colegsirgar.ac.uk IMPORTANT INFORMATION • Sessions are weather dependent and may be cancelled. If this happens the Active Wellbeing team will do their best to re-book your group in. • Sessions are run on a 1:8 ratio, this means we can have 8 students on the water at a time with our instructors. • Active Wellbeing Staff are only responsible for students taking part on the water, students staying on land will need to be supervised by accompanying staff at all times.

Laser Tag

Laser Tag is a fast paced, action packed activity that is all inclusive. Laser tag is a shooting sport where participants use infrared-emitting light guns to tag their opponents. Infrared-sensitive signalling devices are worn by each player to register hits, these are worn like a headband. We use Cyclone X Laser Tag guns that have realistic sound effects to ensure every player becomes immersed in the games - simple to use but highly effective. Laser tag is a great team-building activity that encourages cooperation and strategy. Working together with your teammates to come up with a game plan and execute it can strengthen bonds and improve communication skills. Plus, the friendly competition of the game can foster a sense of friendship and teamwork. Individual games last between 10 and 20 minutes and are suitable for up to two teams of eight. Games can include simple Team Battles, Death Match, Domination, Flag Grab and more! During a game of laser tag, players don’t actually get “hit” by projectiles. Instead, each player starts the game with a number of health points, which are whittled down by the damage which they receive from enemy fire. Laser tag in a non-contact sport. What to Bring: • Clothing should consist of comfortable clothing and flat shoes (no flip flops!) • Water bottle

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Silent Disco

The Dutch DJs Nico Okkerse and Michael Minton have been described as “the pioneers and the legends of silent disco” because they started their silent disco events in 2002. A silent disco or silent rave is an event where people dance to music listened to on wireless headphones. Rather than using a speaker system, music is broadcast via a radio transmitter with the signal being picked up by wireless headphone receivers worn by the participants.

Silent discos offer a fun and safe entertainment option allowing participants to dance and socialise without excessive noise levels. This makes Silent Disco a great all inclusive activity. Usually at these events, two or three different channels will be active, so that people with different music tastes can choose which music channel they want to listen to.

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Judo

Welcome to Jiwdo Sir Gâr, where we embrace the spirit of Judo! Whether you’re a seasoned judoka or just stepping onto the tatami for the first time, our club offers a dynamic and supportive environment for all through our experienced and enthusiastic coaching team from Sanshirokwai Llanelli. The coaching team, which consists of current national squad members, Welsh national champions and Commonwealth medallists, bring a collective knowledge of over 80 years to the college, free of charge to students, in order to introduce the art of Judo is a Japanese martial art and Olympic sport that emphasises throws, joint locks, and grappling techniques to subdue or control an opponent. Judo practitioners, known as judoka, train to develop balance, coordination, timing, and mental discipline, making it both a form of self defence, competitive sport and means of personal Judo is open to all campuses to take part. Jiwdo Sir Gâr is based on Graig Campus. If you would like to come take part as a group or individual you must have permission from your lecturer to attend. If you would like to book in for a term as a course please contact one of the following Active Wellbeing staff and complete steps 1-3 once a time slot has been confirmed; development. HOW TO JOIN traditional judo. WHAT IS JUDO?

Cara Evans: cara.evans@colegsirgar.ac.uk Emyr Rees: emyr.rees@colegsirgar.ac.uk Active Wellbeing: active.wellbeing@colegsirgar.ac.uk 1. COMPLETE THIS HEALTH QUESTIONNAIRE: If you are under 18 years of age, a parent or guardian will have to fill this health questionnaire out on your behalf. 2. TAKE OUT A JUDO LICENCE HERE: The great news is that you can get a free 3 month introductory judo licence. Please bring your licence information to the first session for validation! *Under club, please select ‘Sanshirokwai’* 3. TURN UP! When: Tuesdays and Wednesdays Session 1: 12:30-13:15 Session 2: 13:15-14:00 Where: Gym 1, B Block, Graig Campus WHAT TO BRING? Wear a pair loose fitting trousers (No zips) A drink for the break For girls, a sports top or t-shirt No jewellery or piercings A clean body with toe and finger nails cut short * We’ll provide the judo jackets *

Dodgeball

Dodgeball was first introduced into schools in 2014 and each year there are over 35,000 pupils participating in dodgeball events. Dodgeball is focused on inclusion and providing more young people with the opportunity to be active. There are two teams of six players, facing each other on a court, and the aim is to eliminate your opponents by hitting them with a thrown ball. There are five balls in play and you have to hit the opposing player anywhere below the shoulders. A suitable area will be required to play, ideally a gymnasium of similar area is ideal or flat are free of any obstructions.

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Badminton

Badminton is a fast-paced racket sport that can be played either as singles or doubles, with the aim of hitting a shuttlecock (or shuttle) over a net and into the opponent’s court. Badminton can lead to other overall health benefits, such as improvements in heart and lung function. Playing a social game of badminton, building speed, strength, agility, and flexibility.

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Volleyball

Volleyball is a team sport in which two teams of six players are separated by a net. Each team tries to score points by grounding a ball on the other team’s court under organised rules. We have portable volleyball nets that can be used in outdoor spaces, weather dependent.

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Pickleball

Fast becoming one of the most popular racket sports in the world, pickleball combines elements of tennis, badminton, and ping-pong. Players can play as both singles and doubles, using paddles to hit a plastic ball between them. Players hit a perforated, hollow plastic ball with paddles over a 34-inch-high net until one side is unable to return the ball or commits a rule infraction. Pickleball is played indoors and outdoors. Active Wellbeing have a portable Pickleball net and can be set up so long as there is adequate space that is flat and obstacle free.

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Jazzminton

FootPool

Jazzminton is the racket game to rule them all. Play indoors or outdoors and is all inclusive. The magic of this game is that due to the spin of the birdies the game adjusts itself to the skill level and the mood of the players. So if you want to play slow and easy you have great fun or if you want to play hard and fast you will have a blast. The game combines the greatness of table tennis, tennis, badminton, speedminton and pickleball. Jazzminton is great for your hand-eye coordination and cardio. You can play as near as 5 feet to 30 feet apart.

A combination of football and traditional pool designed to combine the skills required for each game whilst being simple and fun for all abilities. The playing surface consists of a platform with 4 yellow balls, 4 red balls, a black ball and a white cueball. The game itself is similar to traditional pool only you are able to stand on the table and pot by kicking the cue ball into the coloured balls. The games are short and sharp meaning there’s no time wasted waiting for your next game.

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Frisbee Golf

The rules of Frisbee Golf are simple: All you need to do is throw a Frisbee from a designated point to the target area. The person who throws the Frisbee into the basket in the fewest tosses is the winner. Active Wellbeing has 4 frisbee golf baskets that can be set up to create a game area.

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Table Tennis

Table tennis is a ball game similar in principle to lawn tennis and played on a flat table divided into two equal courts by a net fixed across its width at the middle. The object is to hit the ball so that it goes over the net and bounces on the opponent’s half of the table in such a way that the opponent cannot reach it or return it correctly. The lightweight hollow ball is propelled back and forth across the net by small rackets (bats, or paddles) held by the players. The game is popular all over the world. Active Welleing has put outdoor table tennis equipment in outside areas across the Coleg Sir Gar and Coleg Ceredigion campuses. There are also indoor tables available across some sites. Speak to your Wellbeing Team to find out where yours are located.

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5-a-Side Football

Five-a-side football is an informal, small-sided game with flexible rules, often determined before play begins. The penalty area is semi-circular and only the goalkeeper can touch the ball within it. There are no offside rules, headers are allowed, and yellow and red cards work similarly to traditional 11-a-side football. A match is played by two teams, each consisting of not more than 5 players on the pitch at one given time. Squads can consist of a maximum of 8 players (3 substitutes). The game is officially played with 4 outfield players and 1 goalkeeper per team. Formations and positions are set by each team. The informality of the game means it can be adapted to all abilities and be set up as a league if there is enough interest. Game areas can be set up on campuses so long as there is a flat area with no obstructions. For competitive games or league format 5 a Side pitches may be booked through the Active Wellbeing Team.

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11-a-Side Football

While Active Wellbeing concentrates on participation sports we do understand there are students that would like to have the opportunity to play 11 a side football but cannot join the CSG Football Academy. Through Active Wellbeing, campuses that have enough players to field an 11 a side team can be put forward to play ‘friendly’ games against other campuses or colleges. If you would like to put forward a team contact a member of the Wellbeing team or contact Active Wellbeing to get started. Active Wellbeing can provide kit, equipment and book a pitch. Colleges that do not have a pitch will need to travel for games. This can be arranged through the Wellbeing Team.

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Ultimate Frisbee

Rugby

Ultimate is a non-contact, self-refereed team sport played with a flying disc frisbee. The aim of the game: Two teams of seven players compete on a playing field about the same length as a football field, but narrower. At each end of the playing field there is an end zone. Each team defends one end zone. They score a goal if one of their players catches the disc in the opposite end zone. The player with the disc is called the thrower. The thrower may not run with the disc. Instead they move the disc by passing to team-mates in any direction. The defensive team gets possession of the disc if an offensive team’s throw is not caught by a player of the same team. Then the defensive team becomes the offensive team and can try to score in the opposite end zone.

Active Wellbeing concentrates on participation sports. We do understand there are students that would like to have the opportunity to play Rugby but cannot join the CSG Rugby Academy. Through Active Wellbeing, campuses that have enough players to field either a 7, 11 or 15’s team can be put forward to play ‘friendly’ games against other campuses or colleges. If you would like to put forward a team contact a member of the Wellbeing team or contact Active Wellbeing to get started. Active Wellbeing can work with the Academy to provide kit, equipment and book a pitch. Colleges that do not have a pitch will need to travel for games. This can be arranged through the Wellbeing Team. Rugby sessions can be run that are non contact, Active Wellbeing can offer Touch Rugby. This is an all inclusive version of Rugby. Instead of making tackles, players aim to grab each other’s tags that hang around their waist.

Ultimate Frisbee can be modified to suit all abilities. It helps with agility, hand eye coordination and cardio fitness.

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Rounders

Cricket

Rounders is a bat-and-ball game played between two teams. Rounders is a striking and fielding team game that involves hitting a small, hard, leather-cased ball with a wooden, plastic, or metal bat that has a rounded end. The players score by running around the four bases on the field. There is a minimum of 6 players in a team and maximum of 9 on the pitch. Rounders is a non contact game that is fast paced and lots of fun. It can be adapted to suit all abilities.

Cricket is played by two teams of 11, with one side taking a turn to bat a ball and score runs, while the other team will bowl and field the ball to restrict the opposition from scoring. The main objective in cricket is to score as many runs as possible against the opponent. Cricket is an all inclusive sport and can be adapted to suit ability.

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Basketball

Basketball is a team sport in which two teams, most commonly of five players each, opposing one another on a rectangular court, compete with the primary objective of shooting a basketball through the defender’s hoop, while preventing the opposing team from shooting through their own hoop. CSG have previously competed in the Inter-College Basketball competition. Basketball is played mainly indoors, Active Wellbeing do have portable outdoor hoops that can be set up on hard standing.

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Netball

Netball is a ball sport played on a rectangular court by two teams of seven players. The primary objective is to shoot a ball through the defender’s goal ring while preventing the opposing team from shooting through their own goal ring. It is one of a few sports created exclusively for women and girls and remains primarily played by them, on indoor and outdoor courts. Active Wellbeing have outdoor Netball hoops that are portable across campuses. These can be set up on flat hard standing for students to participate in. If you are a keen netball you may want to consider contacting the Sport Academy. Sports Academy will give you the opportunity to train and compete at an elite level.

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Street Golf

Street Golf involves the use of specially designed, lighter, beginner-friendly clubs with reduced-flight balls to ensure maximum fun. Street Golf is portable and can be set up indoor and outdoor and is flexible with space. This is great for teamwork and using imagination as players will need to get creative when setting up a course.

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Boccia

Boccia, pronounced BOTCH-A, is a precision ball sport, similar to bocce, and related to bowls and pétanque. The name “boccia” is derived from the Latin word for “boss” – bottia. The sport is contested at local, national and international levels, by athletes with severe physical disabilities. It can be played at a participant level or at a competitive level but fun is always guaranteed! Boccia is a fantastic all inclusive sport which develop the players pushing, placing, accuracy, communication, teamwork, controlled strength, direction, speed, throwing, rolling, timing, blocking, moving kills.

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Wellbeing Walks

Feel like you need a break off campus to clear your head and get your steps in while taking in our beautiful Welsh countryside? Active Wellbeing has a list of walking routes across South Wales that you can complete. From Manor houses to the Brecon Beacons, walks can be catered to all abilities. This is weather dependent.

Active Wellbeing Gym Inductions

Active Wellbeing has small gyms that are staffed by the Wellbeing Team through the week. These gyms have been put together and are always being developed using staff and student feedback. Gym opening times are listed on the Enrichment Activity Calendar and in the monthly tutorial. To use the gyms you will need to have a Gym Induction. These are available all year round from a member of the Active Wellbeing Team. The Active Wellbeing team are qualified gym instructors and can show you how to use the kit, how to perform exercises safely and help you with any of your fitness goals if you need a helping hand.

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Gym Access for Non-Active Wellbeing Gym Campuses

GRAIG For Graig gym inductions please see The Forge staff for an induction.

JOBS WELL Jobswell Campus are welcome to use UWTSD gym at a discounted monthly payment, this includes use of the swimming pool. You can sign up either online or at the UWTSD Sports Center. UWTSD Student: £12/ month or £4 pay as you go. Students: £20/ month or £4 pay as you go. Address - Carmarthen Campus Sports Centre, Carmarthen, SA31 3EP ABERYSTWYTH Aberystwyth Campus has the option of using the Aberystwyth University Sport Center. The memberships are as follows; 18yr+ Student Membership - £145/ year. Unlimited access to the following areas: • Gym and Free Weights • Fit-Together - Group Exercise and Group Cycle Classes • Swim and Saunarium • Climbing Wall – Box Rox • 400m Floodlit Running Track Teen Gym Membership 16-18yrs: 3 monthly payments of £12.50 or £33/year. Unlimited free use of the following activities • Gym: Access is only available Tuesday, and Friday between 3.30 - 5 pm & 10 am - 12 midday at the weekend • 400m floodlit running track • Swim Aberystwyth Sports Centre membership can currently be purchased online, either through the new Legend webpage or through the Aberystwyth Sport Centre App. Alternatively, you can go to the Sports Centre reception if you want to become a member. Address - Aberystwyth University Sports Centre, Penglais Campus, Aberystwyth, SY23 3AR

Active Wellbeing Events to look out for

PEMBREY FE MULTISPORT DUATHLON

When: May Where: Pembrey Country Park What is it?

CollegesWales Sport welcomes all competitors as we host our FE Multisport festival for FE colleges across Wales and the UK at Pembrey Country Park. Working in partnership with Carmarthenshire County Council, Triathlon Cymru, AoC Sport, Coleg Sir Gâr, Disability Sports Wales and Coleg Cymraeg Cenedlaethol, the Colegau Cymru Duathlon is aimed at competitive athletes and those looking to try multisport for the first time. There are two race options available: • A competitive multisport race of 5km run / 19km bike / 2.5k run • A beginners multisport race of 1km run / 4km bike / 1km run

ACTIVE WELLBEING OUTDOOR ADVENTURE WEEK

New for 2025 When: TBC Where: The activity hub will be Graig Campus What is it?

Active Wellbeing will be offering outdoor activities for a week. Groups will be able to book in for up to 2 activities. The purpose of the Outdoor Adventure Week will be to introduce students to outdoor sports that students may not have tried before, build confidence, build friendships and improve their wellbeing through the great outdoors. Activities will include: • Climbing • Bouldering • Stand Up Paddle Boarding • Kayaking • Raft Building • Caving • Coast Steering • Hiking • And much more!

ACTIVE WELLBEING CLIMBING CLUB

After a successful year of climbing and positive student feedback Active Wellbeing will be running a monthly climbing club. We are hoping to encourage more students to take part in this fast growing sport in a fun, encouraging environment. This club will run on the first Tuesday of every month. Transport to the climbing venue will be available through Active Wellbeing. This is open to all abilities. Spaces will be on a first come first serve basis. Group size for the day will be capped at 18. The session will include Top Rope Climbing and Bouldering. Every 3 months there will be the opportunity to complete a Belay course. The course is designed to teach you all the necessary skills needed for belaying safely. Belaying is the technique used for controlling the rope whilst the climber climbs. On the course you will learn how to put your harness on correctly, how to tie in and how to belay a climber safely. The course is split in to 2 parts and each part lasts 2 hours. Once you have passed the course you will then be able to climb and belay unsupervised. If you are under 18 you will need to have a parent with you when doing your Belay Course assessment so they can sign paperwork to enable you to use your new skills at the centre. Cost • Regular Climb (Top Rope and Boulder) - £12.50 per session (including kit hire) • Belay Course - £45 (including kit hire) • For more information please contact the Active Wellbeing team

WHEELCHAIR RUGBY FESTIVAL

When: TBC Where: Graig Campus What is it? Active Wellbeing are partnering up with CSG Rugby Academy and WRU once again to host Wheelchair Rugby and offer taster sessions to all. Wheelchair Rugby is a team sport for male and female athletes of all ages with a disability. The aim is to score tries by crossing the opposing team’s try line while in possession of the ball. The ball may be passed, thrown, punted or carried in any direction subject to the restrictions laid down in the rules. The team scoring the most tries by the end of the game is declared the winner. Formats include: • 3-a-side (3’s) - Designed to provide more playing opportunities to low point players • 4-a-side (4’s) - The original format for players with an upper and lower body impairment, as seen at the Paralympic Games • 5-a-side (5’s) - A format of wheelchair rugby more accessible to players with a wider range of disabilities, as seen at the Invictus Games • Youth 5-a-side – Designed for players aged 8-17 both with or without disability

MARINE CONSERVATION - OCEAN FRIENDLY AWARD

When: All year, weather dependent Where: Local beaches What is it? The Ocean-Friendly Schools Award is a free, curriculum-linked initiative that’s all about inspiring and empowering young people to care for our ocean. The award has been designed to be run by a class, school council or eco team, and meets Eco-Schools requirements for the Marine topic. All 7 CSG campuses are actively involved in our campus wide Beach Cleans and Marine Awareness activities that range from data collecting to art displays. With students logging over 135 hours of volunteering in the 2023 academic year!

Booking an Active Wellbeing Activity / Event

STAFF To book onto Events, Active Wellbeing will put information out via gateways, media, staff news and tutorial. To book sessions, scan and fill in the Active Wellbeing Booking Form: STUDENT Speak to your tutor about activities/ events that you would like to take part in. If you would like to take part in an event or club and would like to know more information, email the Active Wellbeing Team. Email below. For Inter Campus competitions please email kayleigh.brading@colegsirgar.ac.uk. Once a booking form or email has been received, a member of the Active Wellbeing Team will be in contact with you to confirm your session bookings and answer any questions/ confirm your session. For any questions email: active.wellbeing@colegsirgar.ac.uk

Non- Bookable Campus Activities

As well as bookable activities, there are many other ways you can get involved with active wellbeing on your campuses on a daily basis. We have multiple clubs, groups and societies and equipment readily available to loan from your Wellbeing Team offices. For information on Wellbeing Clubs/ Activities: • Check your monthly Tutorial Newsletter. • Look out for your Club Timetable, posted outside your campus Wellbeing Office. • Speak to a member of your campus Wellbeing Team.