STEP 1: WARMING UP
Pupils must understand how to warm up effectively. Complete the 3 stage warm up before any physical activity. Video examples could be provided for each warm up. Example video
STAGE 1 - PULSE RAISER
Each exercise should be performed for 30 seconds
Activities : Jogging on the spot, jumping jacks, high knees
STAGE 2 - STRETCHING
Dynamic stretches
Activities: Lunges, Air Squats, Arm Rotations, Leg Swings
STAGE 3 - GETTING READY
May differ if pupils are performing agility drills or ball drills
No Ball = 5 Explosive squat jumps, 10 Alternate Lunge Jump, 5 Burpees
Ball = 20 single left hand, 20 single right hand, 20 Crossovers
Learning Opportunities:
Why do we warm up?
What muscles are we targeting?
Teachers or parents can use effective questioning throughout the warm up to challenge pupils knowledge
STEP 2: BASELINE SCORES
Pupils are to complete 4 Agility Drills and record 4 Baseline scores.
This is to test their current ability so that we can see progress at the end of each week.
You could ask them to re:test every week and track their progress in a larger table for 6 weeks
STEP 3: COOL DOWNS
As everyone knows cooldowns are extremely important, we want to make sure that all participants are properly cooled down at the end of each workout.
This is an opportunity to stop and focus on certain elements of the session. While the pupil is stretching out the parent or teacher can pose some thought provoking questions:
How did the session make you feel?
How did your body change when you started to exercise?
How would this workout benefit you in your own sport?
These types of questions challenge the pupil to structure a sentence as a response and deepens their thinking about the session. For my classes I will post these questions onto google classroom and assess their responses, hopefully this will add a little more meaning to each workout.
Areas of focus: Quadriceps, Hamstrings, Calfs, Glutes, Back and Shoulders
WORKOUTS
This 2 week programme has been broken down to 2x30min workouts per week Daily challenges can be added on days of your choice
WEEK 1
WORKOUT 1: AGILITY HURDLES
30 MINUTES
1. Start with the warm up - following the 3 stages (8-10 mins)
2. Agility Hurdles (10-12 mins)
Today’s workout pupils will focus on balance, explosiveness and speed. It is important for pupils to maintain good posture and form throughout each movement.
Rules of the activity:
Move from side to side of the screen
Step over each hurdle as you move laterally
Try to avoid hitting hurdles with your feet
Move back and forth clearing the hurdles as quick as possible for the full workout
Perform the drill a total of 4 times. Making sure that you rest for 2 mins between each exercise. To increase the difficulty of the drill - extend the time of the workouts or shorten the rest period in between.
3. 1 or 2 player reaction time (5 mins)
The hard work is done now compete against yourself or someone else in the reaction time game. Loser has to do 10 press ups!
4. Cool down and questions (5 mins)
Complete a range of static stretches focusing on the working muscles. While stretching parents/teachers can ask thought provoking / open ended questions such as:
How would these exercises help a basketball player in a game?
How did we feel after the session?
These questions can be applied to that child's favorite sport e.g Hockey, Netball, Badminton, etc. Answer: having quick hand-eye reaction time helps a basketball defender quickly steal the ball from their opponent without fouling.
1 or 2 player reaction time.
TEACHING POINTS:
Drive your knees to your chest
Keep your back upright Eyes forward and focused
Try not to knock over hurdles, but don’t get discouraged if you do at first
WORKOUT STEP-BY-STEP
Agility Hurdles
Reaction Time
WEEK 1
WORKOUT 2: LATERAL QUICKNESS
30 MINUTES
1. Start with the warm up - following the 3 stages (8-10 mins)
2. Agility Hurdles (10-12 mins)
Today’s workout pupils will focus on being able to stay low while maintaining a proper athletic position. Pushing yourself for a full minute at a time.
Rules of the activity:
Stay low by bending the knees, not the waist
Always keep head and feet visible on the screen
Step-slide quickly from side to side
Touch as many cones as possible
Perform the drill a total of 4 times. Making sure that you rest for 2 mins between each exercise. To increase the difficulty of the drill - extend the time of the workouts or shorten the rest period in between.
3. 1 or 2 player reaction time (5 mins)
4. Cool down and questions (5 mins)
TEACHING POINTS:
Stay low and keep your legs and glutes engaged
Move laterally (shuffle) avoid turning body and running
Keep your back upright - bend the knees
Eyes forward and focused
WORKOUT STEP-BY-STEP
Lateral Quickness
Reaction Time
WEEK 2
WORKOUT 3: TARGET BUSTERS
30 MINUTES
1. Start with the warm up - following the 3 stages (8-10 mins)
2. Single Target (6-7 mins)
Today’s workout pupils will focus on coordination and reaction time while keeping their eyes on the screen and reacting as quickly as possible to hit virtual targets with their off hand.
Rules of the activity:
Stay low bending the knees not the waist
Dribble as fast as possible with your head up
*Perform the drill a total of 3 times.
Making sure that you rest for 1 mins between each exercise
3. Double Target (6-7 mins)
React quickly as possible to hit virtual targets with your off hand. Use a quick crossover to switch dribbling hands. Perform the drill a total of 3 times. Making sure that you rest for 1 mins between each exercise
4. Cool Down & Questions (5 mins)
Complete a range of static stretches focusing on the working muscles. Answer the question posted by your teacher on GoogleClassroom
TEACHING POINTS:
Stay low and keep your legs and glutes engaged
Move laterally (shuffle) avoid turning body and running
Keep your back upright - bend the knees
Eyes forward and focused
WORKOUT STEP-BY-STEP
Single Target
Double Target
WEEK 2
WORKOUT 4: TOTAL CONTROL
30 MINUTES
1. Warm Up - Today’s session create your own warm up - use the internet to help you (10-12mins)
Perform 3 pulse raisers and 4 dynamic stretches for 30 seconds each
20 left hand bounces, 20 right hand bounces, 30 crossovers
2. Ball Control x3
Working on your ball control with wide crossovers to hit the virtual targets Record all scores
3. Cross Over x3:
This drill is all about speed and fast hands, once you hit the blue virtual target boost your score with quick crossovers
4. Hesitation x3 (18-20 mins)
Complete a range of static stretches focusing on the working muscles. Answer the question posted by your teacher on GoogleClassroom
5. Cool Down (5-10 mins)
While cooling down total up your scores from all 9 drills you performed - Submit your total to Google Classroom
Perform a variety of static stretches
TEACHING POINTS:
Dribble faster to make more targets appear
Keep your back upright
Focus on keeping your eyes up instead of looking at the ball
Go as fast as you can for the crossover when you hit the blue target
Hit targets quicker for higher points