Floor Hockey Unit, Feb. 15 - 19, Feb. 22 -26.
1. Warm Up:
Broad Jump
Jog Forward/Skip Backward
Backward run to backward butt kicks
Walking ankle pulls -front/behind
Scorpion
Eagle
2. Fitness Development:
"Helen"
400 - run
15 - medicine ball swings
5 - push up burpees
"Eva"
1/2 mile run (10 laps around big gym, through locker room hallway) or modify to 10 minute running time
Lesson Activity:
1. 1 on 1 Hockey:
2. 3 0n 3 small group Hockey:
3. Two sided Goal Hockey:
4. 3 Ball Keep Away:
5. 4 Goal Hockey:
1. Warm Up:
Broad Jump
Jog Forward/Skip Backward
Backward run to backward butt kicks
Walking ankle pulls -front/behind
Scorpion
Eagle
2. Fitness Development:
"Helen"
400 - run
15 - medicine ball swings
5 - push up burpees
"Eva"
1/2 mile run (10 laps around big gym, through locker room hallway) or modify to 10 minute running time
- 1200 m - run trail (soccer field)
- 1600m - run trail (soccer field/tear drop)
Lesson Activity:
1. 1 on 1 Hockey:
2. 3 0n 3 small group Hockey:
3. Two sided Goal Hockey:
4. 3 Ball Keep Away:
5. 4 Goal Hockey:
Fitness Unit, Feb. 1 - 5, Feb. 8 - 12.
1. Warm Up/Instant Activity:
Reverse lunge with knee flare palms to the ceiling
Messier Squats
Baby skips w/ arm circles
Walk on toes
Superman w/ a twist
Survival Noodle Tag
"Rock Paper Scissors Posse"
2. Fitness Development/Lesson Activity:
Group 1
Tabata Boxing Circuit - Jab, Cross, Hook: rest - squat, high knees, jump squats, jump rope,burpees
Group 2
Cardio-machines - elliptical, bicycle, treadmill: 20 sec. sprint, 10 sec. rest
Group 1
Tabata Boxing Circuit (part 2) - 20 sec. - jab(cross, hook), 10 sec. jump squats 8x.
Group 2
Cardio-machines (part 2 ) - same as part 1
1 Minute Burn Circuit w/partner:
1. Warm Up/Instant Activity:
Reverse lunge with knee flare palms to the ceiling
Messier Squats
Baby skips w/ arm circles
Walk on toes
Superman w/ a twist
Survival Noodle Tag
"Rock Paper Scissors Posse"
2. Fitness Development/Lesson Activity:
Group 1
Tabata Boxing Circuit - Jab, Cross, Hook: rest - squat, high knees, jump squats, jump rope,burpees
Group 2
Cardio-machines - elliptical, bicycle, treadmill: 20 sec. sprint, 10 sec. rest
Group 1
Tabata Boxing Circuit (part 2) - 20 sec. - jab(cross, hook), 10 sec. jump squats 8x.
Group 2
Cardio-machines (part 2 ) - same as part 1
1 Minute Burn Circuit w/partner:
- partner A - punches bag for 1 minute without stopping. partner B holds the bag, but must hold in a squat position
- partner A - punches bag for 1 minute without stopping in a plank position. partner B must hold the bag while in a plank position as well.
Cooperative Games Unit, Jan. 18 - 22, Jan. 25 - 29.
1. Warm Up:
Straight Leg Skip
Hip sideways stretch - (right leg over left, seated position, right foot flat on the floor, turn shoulders)
Baby skips to high knee skips
Gluteus maximus stretch - (right leg over left, lying on back)
Figure 4 Sit Walk (3 to 5 steps)
Front leg stretch lying on side
Reverse lunge with knee flare, palms to the ceiling
Messier Squats
2. Fitness Development:
Pacer Team Relays: (20 meter pace)
Week 1 - 30, 40, 50 reps
Week 2 - 50, 60, 70 reps - Part I
Week 2 - 30, 40, 50 reps - Part II (15 meter pace)
"Nicole" - AMRAP (as many rounds as possible for 10 minutes)
400 meter - Run (5x around basketball court)
Max. pull -ups
Lesson/Activity:
1. Viking
2. All Aboard
3. Team Juggle
4. Find a Way
5. Tug o War
1. Warm Up:
Straight Leg Skip
Hip sideways stretch - (right leg over left, seated position, right foot flat on the floor, turn shoulders)
Baby skips to high knee skips
Gluteus maximus stretch - (right leg over left, lying on back)
Figure 4 Sit Walk (3 to 5 steps)
Front leg stretch lying on side
Reverse lunge with knee flare, palms to the ceiling
Messier Squats
2. Fitness Development:
Pacer Team Relays: (20 meter pace)
Week 1 - 30, 40, 50 reps
Week 2 - 50, 60, 70 reps - Part I
Week 2 - 30, 40, 50 reps - Part II (15 meter pace)
"Nicole" - AMRAP (as many rounds as possible for 10 minutes)
400 meter - Run (5x around basketball court)
Max. pull -ups
Lesson/Activity:
1. Viking
2. All Aboard
3. Team Juggle
4. Find a Way
5. Tug o War
Dance Unit, Jan. 4 -8, Jan. 11 -15.
1. Warm Up:
Duck Walk Forward
Hurdle Stretch
Crossover Lunge Twist
Inverted Hurdle Stretch
Forward Lunge to with twist to backward lunge with twist
Standing Side Lunge
Hang knee Pull Up to Frankenstein
Bent leg rollover
Walking Quad Stretch
Bent Leg rollover rt/lt
2. Fitness Development: (Planks... all day...all week)
Day 1 - Plank Movements (3:00 min. - "Where You At" - Future)
on elbows
on hands
rt/lt leg raise
rt/lt hand raise
up/downs
Day 2 - additions (3:00 min. - "Jumpman" - Future)
superman
plank thrust
side planks
walking planks
Day 3 - additions (Tabata 20:10)
reverse planks
rocker planks
in/out planks
plank thrust
side toe taps
plank to pike
Lesson /Instant Activity:
1. "The Whip"
2. "Hit the Quan"
3. "The Dab"
4. " Hit Dem Folks"
(Instant Activity:)
1. Prairie Stix
2. Prairie Tag
3. Cross- fit Dodgeball
4. Partner - Mushroom Ball
1. Warm Up:
Duck Walk Forward
Hurdle Stretch
Crossover Lunge Twist
Inverted Hurdle Stretch
Forward Lunge to with twist to backward lunge with twist
Standing Side Lunge
Hang knee Pull Up to Frankenstein
Bent leg rollover
Walking Quad Stretch
Bent Leg rollover rt/lt
2. Fitness Development: (Planks... all day...all week)
Day 1 - Plank Movements (3:00 min. - "Where You At" - Future)
on elbows
on hands
rt/lt leg raise
rt/lt hand raise
up/downs
Day 2 - additions (3:00 min. - "Jumpman" - Future)
superman
plank thrust
side planks
walking planks
Day 3 - additions (Tabata 20:10)
reverse planks
rocker planks
in/out planks
plank thrust
side toe taps
plank to pike
Lesson /Instant Activity:
1. "The Whip"
2. "Hit the Quan"
3. "The Dab"
4. " Hit Dem Folks"
(Instant Activity:)
1. Prairie Stix
2. Prairie Tag
3. Cross- fit Dodgeball
4. Partner - Mushroom Ball
Basketball Unit, Dec. 8 - 11, Dec. 14 - 18, Dec. 21-22.
1. Warm up:
Shuffle
Lateral Shuffle Lunge
Bent leg hip rotation
Backward jogging w/ arm circles
Long stride reverse reach
Cobra
Walking forward on toes
Straight leg toe touch
Hurdler twist
Foot Fire - forward
Foot Fire - lateral
Hurdler twist both legs in
Bunny hops to running
Walk with arm circles
Butterflyk here to edit.
2. Fitness Development:
"X" - 4,5,6, Rounds:
10 -20 Overhead Squats
5-15 Burpees
1 Basketball Court - sprint drill
"V" - 4,5,6, Rounds:
15-12 Alternating V-Ups
10-15 Push - Ups
5-10 V-Ups
1 - Basketball Court - sprint drill
One Song Workouts: (workouts modified for each grade level)
Maclemore - "Can't Hold Us"
30 - Jacks
50 -Russian Twist
10 - Squats
20 - Crunches
15 - jump squats
15 - spiderman
30 - Jacks
5 - Burpees
10 - Jacks
5 - inch-warm push ups
1 - lap around basketball court or until the song ends
Jay Z - "On to the Next"
30 - Jacks
10 - Squats
15 - V- ups
50 - Bicycles
10 - Squat jumps
15 - push - ups
30 - Jacks
5 - Burpees
10 - Jacks
5 - Inch warm - push ups
1 - laps around Basketball court
Kanye West - "Power"
40 - High Knees
15 - Vertical leg crunches
10 - push ups
20 - Jacks
10 -V-ups
5 - Burpees
30 - Mountain climbers
40 -Jacks
10 - Inch warm - push ups
30 - Russian TWIST
1 - laps around Basketball court
Lesson/Activity:
1. Around the World - "Knockout"
2. Champs vs. Challengers
3. "21"
4. Lightening "Knockout"
Other Choices:
1. King of the Court
2. No Dribble Basketball
3. H.O.R.S.E.
4. Around the World
1. Warm up:
Shuffle
Lateral Shuffle Lunge
Bent leg hip rotation
Backward jogging w/ arm circles
Long stride reverse reach
Cobra
Walking forward on toes
Straight leg toe touch
Hurdler twist
Foot Fire - forward
Foot Fire - lateral
Hurdler twist both legs in
Bunny hops to running
Walk with arm circles
Butterflyk here to edit.
2. Fitness Development:
"X" - 4,5,6, Rounds:
10 -20 Overhead Squats
5-15 Burpees
1 Basketball Court - sprint drill
"V" - 4,5,6, Rounds:
15-12 Alternating V-Ups
10-15 Push - Ups
5-10 V-Ups
1 - Basketball Court - sprint drill
One Song Workouts: (workouts modified for each grade level)
Maclemore - "Can't Hold Us"
30 - Jacks
50 -Russian Twist
10 - Squats
20 - Crunches
15 - jump squats
15 - spiderman
30 - Jacks
5 - Burpees
10 - Jacks
5 - inch-warm push ups
1 - lap around basketball court or until the song ends
Jay Z - "On to the Next"
30 - Jacks
10 - Squats
15 - V- ups
50 - Bicycles
10 - Squat jumps
15 - push - ups
30 - Jacks
5 - Burpees
10 - Jacks
5 - Inch warm - push ups
1 - laps around Basketball court
Kanye West - "Power"
40 - High Knees
15 - Vertical leg crunches
10 - push ups
20 - Jacks
10 -V-ups
5 - Burpees
30 - Mountain climbers
40 -Jacks
10 - Inch warm - push ups
30 - Russian TWIST
1 - laps around Basketball court
Lesson/Activity:
1. Around the World - "Knockout"
2. Champs vs. Challengers
3. "21"
4. Lightening "Knockout"
Other Choices:
1. King of the Court
2. No Dribble Basketball
3. H.O.R.S.E.
4. Around the World
Fitness Unit, Nov. 16-20, Nov. 23-24, Nov. 30 - Dec. 4
1. Warm Up/Instant Activity:
Jungle Ball
The game of Jungle Ball starts with students scattered in the gym (or field) and a toss-in where any student is free to go after the ball. Students play in teams of two. The player who gets the ball becomes the thrower and will try to throw at any player. Teammates can only pass it to each other one time per possession. The thrower may not take more than three steps before throwing the ball. If a player gets hit or if his/her ball is caught by someone else that person is out of the game. The only way back into the game is for your partner to catch an opponents ball. If you and your partner get out, your out until the game ends. The game is played with 1 ball (foam/dodge), but multiple balls can be added. You can also add a fitness component for players that get hit. Instead of sitting out you could require that the player perform a excercise movement i.e. 25 push ups. However, I limit the amount of times (life) they can perform and exercise and then they only can rely on their teammate catching an opponents ball to get back into the game.
Mushroom Ball
The game of Mushroom Ball starts with students scattered in the gym (or field) and a toss-in where any student is free to go after the ball. The player who gets the ball becomes the thrower and will try to throw at any player (discuss safe areas to throw at – maybe from the knee down). The thrower may not take more than three steps before throwing the ball. If a player gets hit he must sit down as a mushroom. Watch out for the mushrooms because they are allowed to tag while sitting! If a sitting player (mushroom) happens to get a hold of a loose ball, they must attempt to pass the ball to another mushroom until all of the mushrooms have touched the ball. If all the mushrooms have touched the ball without an interception by the standing players, the mushrooms get to stand up. A winner is declared if one player is left standing.
"Bring Sally Up" 3:44 seconds
Students will perform push ups (strict and modified) to the song "Bring Sally Up". Students will push up when the song says Bring Sally Up and hold that position. When the song says Bring Sally Down the students will come down in the push up position abd maintain this position without touching their stomach or chest to the floor. The student must hold this position until Sally comes up again. Students can perform the push ups in the strict position or from the lower quadricep position (or lower thigh). Try to keep feet crossed in this position.
"Roxanne" - "Put on the Redlight" 3:14 secounds
Students will perform push and half burbee to the song Roxanne by The Police. Studens will perform the push up movement when the song says Roxanne and the students will perform the half burpee movement when the songs says Put on the Redlight.
Elbow Tag
Everyone gets a partner and links arms. Two people are chosen to split up. One will be it and the other will be chased. Whenever the person links with a pair of players, the person on the opposite end must break off. They will now become chased. If the person gets tagged, they become it.
Warm up:
- jog - sideline, walk baseline
- butt kicks - sideline, ankle grabs - basline
- cairioca - sideline, cairioca slow and low - baseline
- forward straight leg skip - sideline, Franks - baseline
2. Lesson/Activity:
Tabata 20 (work):10 (rest) ABS and Cardio - Circuit
Group 1: 10 - 15 minutes Cardio: Treadmill, Eliptical, Bike (manual - week 1, program - week 2, 5.0 speed minimum)
Group 2: (Tabata - all abs with medicine ball) a. butterfly -situps b. jacknife c. Push Press to ceiling (from your back, arms stretched towards the ceiling with medicine ball in hands, feet flat on floor). Push upwards to the ceiling, lift with upper abdominal area.
Alternatives: a. 6 inch leg lift hold (sicssors, in/out circles) b. Cradles (flat on back, arms extendedbehind head, legs and feet extended, but neither can touch the floor, almost as if you were shaped like a banana) bring knees and elbows together and meet at the midpoint of your body. You must lift your shoulders off the floor.
Fitness Dodgeball
Fitness dodgeball is basically a standard game of dodgeball, except the students must perform an assigned activity to perform before reentering the game. For example, 10 - volleyball sets in a row, or 10 - volleyabll bumps, or 10 - russian twist with medicine ball or 10 - medicine ball squats
The game acan be played with 1 or more balls (foam or dodge).
Fitness Circuit - Group 1
"Dolly" (4-rounds)
30 - v-ups (jacknife)
60 - bicycles
30 - medicine ball sit ups (butterfly)
60 - flutter kicks (scissors/circles)
30 - toe touches
60 - mountain climbers
1 lap - around the loop
Fitness Circuit - Group 2
Program "Hills" (10-15 min.)
Eliptical
Treadmill
Bike
Volley Ball Unit, Nov. 2-6, Nov. 9-12
1. Warm Up: (1- Cardio-Movement, 1 - Dynamic Stretch, 1 - Static Stretch)
2. Fitness Development: (workouts are always subject to modification, to fit the need and provide safety for each individual student)
Extra Credit Reminder: students earn extra credit for completing any of our workouts outside of school. The workout must be video recorded
and should not exceed more than 5 minutes. Students are encouraged to include family and/or friends. Don't forget to modify the workout for younger siblings or older adults "make it easy" i.e. reduce time, rounds or reps. Utilize household items such as a broom stick for Overhead-squats. Whether you are teaching or participating make sure you are verbalizing on video the correct techniques for each movement. For example, the Squat; heels on the floor, get off toes, chest up back flat, hands slightly above eyesight etc.
"Nancy"
160m Run
Overhead Squats 10x
(4 rounds)
"Annie"
30-20-10-10-10
Jump Rope (up/down both legs, side to side, back and forth)
Butterfly - Sit/Ups
i.e. 30 jumpe rope, 30 butterfly sit-ups, 20 jump rope, 20 butterfly...
"Karen"
150 Ball Squats (single or partner)
Overhead Squats (AMRAP - as many reps as possible, before switching with partner)
WOD:Partner Pyramid (6 rounds)
2x Burpees
4x box jumps
6x Dynamic Ball Squats
WOD: Tabata 20: work, 10:rest - "Cassie"
2x Ball Sit/Ups
2x Butterfly Sit/Ups
2x Mountain Climbers
2x Bicycles
2x Planks
2x Hollow Rocks
Lesson /Activity:
Plus One Volley Ball
Divide the class into teams of 4 to 6. Arrange teams in formation on each side of the net, two groups at each net. A player serves the ball over the net. The receiving team must now play the ball twice before they may return the ball. The serving team must now play the ball three times before they are allowed to return the ball over the net. Play continues as each team forces the other side to "plus one" the previous achievement. Only the serving team scores points and players may not play the ball twice in succession. Players must take turns serving the ball.
Volley
Partners find wall space First partner bumps the ball to the wall. He/she runs in back of his/her partner. The second partner then bumps the ball into the wall and runs in back of the partner. This process continues until one of the partners misses. The person that misses gets a “V”. Play until one partner spells VOLLEY. Variation: no wall, play against another pair.
Volleyball Handling Activities
• Bump the ball to self; to the wall; to a partner (stationary and sliding), back and forward
• Set the ball to self, partner
• Block and Shuffle
Four Square Volleyball
King of the Court
King’s Court is an idea that can be used in many sports…commonly volleyball, badminton, and basketball. When successful, players advance their way into the King’s Court. Upon losing a match or round, they start back at the beginning and work their way back up. This game rewards the stronger or advanced athletes or teams, but doesn’t take away opportunity from anyone.
Prison Volleyball
The object of the activity is to be the team with the most players at the end of three minutes. The game starts with one player serving, the teams rally back and forth. The player who makes a mistake/misses the ball must go to the opposite team. The team that lost the player now serves.
One Bounce Volleyball
The game is played on a badminton set. The game is played like regular volleyball with the following exceptions:
• The ball can be hit as many times on a side as needed
• The ball can only bounce one time on each side
• The ball cannot be spiked. It must be played with a bump only.
Foot Volleyball (multi-purpose room)
Students in teams of 4 or 6, are arranged on the floor in volleyball positions. The students stay in crab position to move to the ball (or may lie in the floor with feet in the air). The game is played essentially like volleyball. Three hits with the feet or knees are allowed to hit the ball over the net. The ball cannot hit the ground. Instead of one person only making contact with the ball, in foot volleyball, more than one may do so as long as they make contact almost simultaneously. Rotation is the same as in volleyball.
Blow em' Up - (Big Thanks to Sydney D. and Kiran B. for this VB game activity)
Volley Ball Unit, Nov. 2-6, Nov. 9-12
1. Warm Up: (1- Cardio-Movement, 1 - Dynamic Stretch, 1 - Static Stretch)
- forward straight leg skip
- walking lunge to straight leg kick
- spider-man to a pigeon
- skip with kick forward
- straight leg toe touch walk
- spread eagle - front/back
- high knee jog/skip
- high knee pulls
- Laying knee ups
- Butt Kicks
- Ankle pulls (walk), reach to the sky
- laying leg over and straight leg kick
- Foot Fire
- Single leg "RDL"
- Laying leg Up and Over
2. Fitness Development: (workouts are always subject to modification, to fit the need and provide safety for each individual student)
Extra Credit Reminder: students earn extra credit for completing any of our workouts outside of school. The workout must be video recorded
and should not exceed more than 5 minutes. Students are encouraged to include family and/or friends. Don't forget to modify the workout for younger siblings or older adults "make it easy" i.e. reduce time, rounds or reps. Utilize household items such as a broom stick for Overhead-squats. Whether you are teaching or participating make sure you are verbalizing on video the correct techniques for each movement. For example, the Squat; heels on the floor, get off toes, chest up back flat, hands slightly above eyesight etc.
"Nancy"
160m Run
Overhead Squats 10x
(4 rounds)
"Annie"
30-20-10-10-10
Jump Rope (up/down both legs, side to side, back and forth)
Butterfly - Sit/Ups
i.e. 30 jumpe rope, 30 butterfly sit-ups, 20 jump rope, 20 butterfly...
"Karen"
150 Ball Squats (single or partner)
Overhead Squats (AMRAP - as many reps as possible, before switching with partner)
WOD:Partner Pyramid (6 rounds)
2x Burpees
4x box jumps
6x Dynamic Ball Squats
WOD: Tabata 20: work, 10:rest - "Cassie"
2x Ball Sit/Ups
2x Butterfly Sit/Ups
2x Mountain Climbers
2x Bicycles
2x Planks
2x Hollow Rocks
Lesson /Activity:
Plus One Volley Ball
Divide the class into teams of 4 to 6. Arrange teams in formation on each side of the net, two groups at each net. A player serves the ball over the net. The receiving team must now play the ball twice before they may return the ball. The serving team must now play the ball three times before they are allowed to return the ball over the net. Play continues as each team forces the other side to "plus one" the previous achievement. Only the serving team scores points and players may not play the ball twice in succession. Players must take turns serving the ball.
Volley
Partners find wall space First partner bumps the ball to the wall. He/she runs in back of his/her partner. The second partner then bumps the ball into the wall and runs in back of the partner. This process continues until one of the partners misses. The person that misses gets a “V”. Play until one partner spells VOLLEY. Variation: no wall, play against another pair.
Volleyball Handling Activities
• Bump the ball to self; to the wall; to a partner (stationary and sliding), back and forward
• Set the ball to self, partner
• Block and Shuffle
Four Square Volleyball
- One person occupies a different area in the four square court.
- To begin the game, the person in square one, bumps to any ot the other squares.
- After the serve, the player must use only bumps and sets to kep the ball in play. No spiking allowed.
- If a players misses the ball, he leaves the square ad moves to square four. Everyone else moves up one square.
- Variation: it can be played in pairs. In this type of game , the team may have two hits before the ball must move to another square.
King of the Court
King’s Court is an idea that can be used in many sports…commonly volleyball, badminton, and basketball. When successful, players advance their way into the King’s Court. Upon losing a match or round, they start back at the beginning and work their way back up. This game rewards the stronger or advanced athletes or teams, but doesn’t take away opportunity from anyone.
Prison Volleyball
The object of the activity is to be the team with the most players at the end of three minutes. The game starts with one player serving, the teams rally back and forth. The player who makes a mistake/misses the ball must go to the opposite team. The team that lost the player now serves.
One Bounce Volleyball
The game is played on a badminton set. The game is played like regular volleyball with the following exceptions:
• The ball can be hit as many times on a side as needed
• The ball can only bounce one time on each side
• The ball cannot be spiked. It must be played with a bump only.
Foot Volleyball (multi-purpose room)
Students in teams of 4 or 6, are arranged on the floor in volleyball positions. The students stay in crab position to move to the ball (or may lie in the floor with feet in the air). The game is played essentially like volleyball. Three hits with the feet or knees are allowed to hit the ball over the net. The ball cannot hit the ground. Instead of one person only making contact with the ball, in foot volleyball, more than one may do so as long as they make contact almost simultaneously. Rotation is the same as in volleyball.
Blow em' Up - (Big Thanks to Sydney D. and Kiran B. for this VB game activity)
Soccer Unit, Oct. 19 - 23, Oct. 26 - 30
1. Warm Up: (1- Cardio-Movement, 1 - Dynamic Stretch, 1 - Static Stretch)
2. Fitness Development:
3. Lesson/Activity:
Ultimate Speed Soccer:
Soccer Ball Tag:
Soccerball tag provides a fun opportunity to practice dribbling, passing, kicking, dodging, and spacial awareness. In soccer ball tag, the taggers dribble a foam ball around and try to kick it at the feet of the roamers to tag them. If a player gets tagged by a ball, they also become a tagger and grab a ball from the side. The game gets trickier as more and more players become it. Give it a go in a soccer unit or as a stand alone game!
3 Ball Keep Away:
World Cup Soccer:
Cross-Country Dribble:
Sideline Soccer:
In sideline soccer, teams become goalies along their respective sidelines, using their best goaltending skills. Imagine the set-up as big lines of goalies stretching across the entire length of the sidelines – for each team. Meanwhile the first 5 players from each team enter the playing area from the front of their line to play some soccer (choose 2-3 balls to use all at the same time). Whenever a goal is scored on a team, just put the ball back into play and keep going – no need to stop the play for anything! After 2 minutes blow the whistle and the 5 players from each team that were on the playing area will go to the back of their teams line of goalies and 5 new players who were at the front of the line enter in as players. Great game to play to work on all the soccer (football) skills. Also a great game for large groups.
Bandit:
The Bandits attempt to kick the balls away from the players who are spread out along the gym floor. As the players move around dribbling, passing, and escaping to open areas, the bandits try to get rid of their ball by kicking it away and into a wall! As more balls are taken out of play, the difficulty level increases. Great game to use as part of a soccer unit, or as a stand alone physical education game.How To Play:
4 Goal Soccer:
4 Goal Soccer is another popular soccer PE game, especially with larger groups. 4 nets are set-up on each side. 4 teams go at it with whatever soccer rules the teacher wants to implement. Teams can score in any net except their own – that’s obvious. Definitely worth taking a look at; lots of movement, exercise, and skill development potential in this game.
Zone Soccer:
The focus in Zone Soccer is on positioning: strikers, midfielders, defense, and goalkeeping. In this game, players must stay in their zones, and advance the ball by passing or chipping. Players rotate after awhile to have a chance playing all of the different positions.
4 v 4, 5 v 5 Soccer Competition:
Large or small group games vs. other classes... Soccer is a ball game played by 2 teams of 11 players each. The object is to get the ball into your opponent’s goal. The winner is the team that scores the most goals by the end of the game.
4. Closing:
1. Warm Up: (1- Cardio-Movement, 1 - Dynamic Stretch, 1 - Static Stretch)
- cairioca same leg in front (same leg in back)
- cairioca low and slow
- planks
- shuffle bent over arm swing
- shuffle dragging foot
- "Salena" - Hurdler Twist Both Legs In
- skip forward, skip backward
- walking lunge jump
- wall walks
- Jog with X-Over
- forward walking plank
- Toe Grab Squats
- skip flare with knees bent
- flare walk with knees bent
- scorpion
2. Fitness Development:
- 100 squats for time
- Tabata: 20: work, 10: rest
- 8x - jump rope
- 8x - burpees (step ups)
- 8x - jump rope
- 8x - run
- EMOTM: (12 min) *The timer will go off every minute, you must complete all exercises before end of minute. If you finish before the minute is up, you rest until it beep again.
- 1x Cartwheel
- 2x Push Ups
- Bear crawl to end
- WOD: Partner Pyramid (10 Rounds)
2x Burpees
4x Box Jumps
6x Dynamax Ball Squats
- WOD: 21-15-9
- Squats
- Push ups
- sit ups
- WOD: Angie
- 30 push ups
- 30 squats
- 400m run
- 20 push ups
- 20 squats
- 400m
- 10 push ups
- 10 sqars
3. Lesson/Activity:
Ultimate Speed Soccer:
- Game is played like ultimate Frisbee. The object is to score a goal by catching behind goal line The ball is put in play with a center kick. If the ball is on the ground, the players must follow soccer rules. If the players convert the ball to an aerial ball, the ball maybe passed to teammates. May take up to 3 steps After each score, have the defending team take a free kick
- Additional Scoring Rules:
- Use a goal and allow throw over end line and kick into the goal. Throw= 2 points, Kick = 3 points
- Run across goal line = 1 point
Soccer Ball Tag:
Soccerball tag provides a fun opportunity to practice dribbling, passing, kicking, dodging, and spacial awareness. In soccer ball tag, the taggers dribble a foam ball around and try to kick it at the feet of the roamers to tag them. If a player gets tagged by a ball, they also become a tagger and grab a ball from the side. The game gets trickier as more and more players become it. Give it a go in a soccer unit or as a stand alone game!
- Players spread out in playing area – they are the roamers.
- Choose 1 or 2 taggers to start (taggers get a ball).
- Taggers dribble ball around, and try to shoot ball at foot of roamers.
- If a roamer gets hit by ball, then he grabs a ball from the side and also becomes a tagger.
- Game continues until everyone has been hit.
3 Ball Keep Away:
- Divide class into teams of up to 5.
- Use a field no bigger than half of a volleyball court.
- Place balls in middle of court with both teams starting on opposite sides.
- On signal, players try to possess as many balls as possible for 1 minute.
- At the end of 1 minute, the team in possession of 2 balls wins that round.
- Play to 5 points.
- Players may either pass it or kick it to teammates. If a ball is on the ground they must lift it to themselves in order to pass it.
- Players can only hold the ball for no more than 5 seconds
World Cup Soccer:
- Make sure players are divided up into multiple teams of two. One player (or a coach) will be the goalkeeper not on a team.
- Have each team pick a country that they will represent. The United States will be popular, sure, but kids will have fun choosing different countries that they will play as in this "World Cup."
- Using half of the field and one ball, have all the teams on the field when the game begins.
- The coach throws the ball into the middle of the playing area.
- At this point, play. The object is for you or your teammate to score on the goalkeeper. But each team will be going up against multiple other teams with the same mission.
- If the goalkeeper saves the ball, just punt it back into the middle of the playing area.
- Once a team scores, they leave the game and get ready for the next round. Continue playing with all the other teams.
- The lone team that doesn't score in that round is eliminated. All the other teams that did score head back onto the field for the second round.
- Play as many rounds as it takes to eliminate all but two teams. Those two teams then face off in the "World Cup Final" and the team that scores first is the champion.
- If you have a lot of players, you can pick two goalkeepers and utilize the entire field.
- This game can also be played with multiple balls. The maximum number of balls you can use is one less than the number of teams on the field.
Cross-Country Dribble:
- Give each student a ball
- Describe or explain the running course
- Give students a skill (close dribble, loose dribble, heading, passing, etc.)
- They should work on it as they run the course
- Go for a set amount of time
Sideline Soccer:
In sideline soccer, teams become goalies along their respective sidelines, using their best goaltending skills. Imagine the set-up as big lines of goalies stretching across the entire length of the sidelines – for each team. Meanwhile the first 5 players from each team enter the playing area from the front of their line to play some soccer (choose 2-3 balls to use all at the same time). Whenever a goal is scored on a team, just put the ball back into play and keep going – no need to stop the play for anything! After 2 minutes blow the whistle and the 5 players from each team that were on the playing area will go to the back of their teams line of goalies and 5 new players who were at the front of the line enter in as players. Great game to play to work on all the soccer (football) skills. Also a great game for large groups.
Bandit:
The Bandits attempt to kick the balls away from the players who are spread out along the gym floor. As the players move around dribbling, passing, and escaping to open areas, the bandits try to get rid of their ball by kicking it away and into a wall! As more balls are taken out of play, the difficulty level increases. Great game to use as part of a soccer unit, or as a stand alone physical education game.How To Play:
- Players start off spread out in the gym.
- Choose 2 or 3 players to be bandits. Bandits wear pinnies.
- Put in a certain amount of foam balls (perhaps start with 1 ball for each player).
- On the signal, players dribble around, trying to stay away from the bandits.
- The bandits attempt to kick the balls away from the players.
- If a ball is kicked into a wall, then it is taken out of play.
- Continue until there are no more balls left.
- Start a new round with new bandits!
4 Goal Soccer:
4 Goal Soccer is another popular soccer PE game, especially with larger groups. 4 nets are set-up on each side. 4 teams go at it with whatever soccer rules the teacher wants to implement. Teams can score in any net except their own – that’s obvious. Definitely worth taking a look at; lots of movement, exercise, and skill development potential in this game.
Zone Soccer:
The focus in Zone Soccer is on positioning: strikers, midfielders, defense, and goalkeeping. In this game, players must stay in their zones, and advance the ball by passing or chipping. Players rotate after awhile to have a chance playing all of the different positions.
4 v 4, 5 v 5 Soccer Competition:
Large or small group games vs. other classes... Soccer is a ball game played by 2 teams of 11 players each. The object is to get the ball into your opponent’s goal. The winner is the team that scores the most goals by the end of the game.
4. Closing:
Football Unit, Oct. 5-9, Oct. 12-16
1. Warm Up: Dynamic/Static Stretch, Cardio-movements...
2. Fitness Development:
3. Lesson/Activity:
7 on 7 Flag Football Competition vs...
Phawk Flag Football Rules:
1. Warm Up: Dynamic/Static Stretch, Cardio-movements...
- forward straight leg skip
- walking lunge to straight leg kick
- spiderman to a pigeon
- skip with kick forward
- straight leg toe touch walk
- spread eagle - front/back
- high knee jog/skip
- high knee pulls
- Laying knee ups
- Butt Kicks
- Ankle pulls (walk), reach to the sky
- laying leg over and straight leg kick
- Foot Fire
- Single leg "RDL"
- Laying leg Up and Over
2. Fitness Development:
- Pacer Test
- 1 Mile Run
- WOD: (4 min, how many rounds can you complete?)
- 5 - Burpees,
- 5 - Butterfly Sit-ups,
- 1 - Run baseline to baseline
- WOD: (Team Circuit, 2 rounds)
- Tire Flips
- 200m Run
- WOD: "Bring Sally Up"
- Squats - 3:45
- Pacer Test/1 Mile Run - Make Ups
3. Lesson/Activity:
7 on 7 Flag Football Competition vs...
- Towards the end of each unit we will challenge other classes to a friendly game of Flag or Tag Football. Similar to Pass for Points. However, instead of receiving points for crossing into the a zone, the team receives four new downs (check out rules below for Pass for Points). "5 - second count", the defensive team must count 5 seconds; one thousand one, one thousand two, one thousand three.... The offense has until the 5 second count to pass the ball or else the play will blown dead. At each change of position (interception or turnover on downs), the offensive team must start the next position at their designated goal line. A score is worth 6 points. Teams must make an attempt to pass to everyone. THE TEACHER RESERVES THE RIGHT TO CHANGE THE RULES AT ANYTIME AS LONG AS IT DOESN'T GIVE EITHER TEAM AN ADVANTAGE.
Phawk Flag Football Rules:
- Students are given flags and divided into two teams per playing area. Defensive team begins in the middle of the field and huddles to devise a defensive plan. Offensive team begins in the center of an endzone. Each member of the offensive team is given a football to carry to the other endzone. On the whistle, offensive rushes toward the endzone, as the defense moves to pull as many flags as possible. If a players flag is pulled, they return to the beginning by running along the outside of the playing area. One point is earned for each team member that makes it to the endzone without their flag being pulled. After the points have been counted, offense hands a ball to defense and teams switch roles.
Ultimate Football Rules:
Ultimate Rugby Football Rules:
4. Closing
- Start with all the players on the offensive team behind their goal line. The players then take 3 steps and pass the football. The defensive players may not make contact with any offensive player. A dropped or intercepted pass results in the other team getting the football at that spot on the field.
- Catch the pass and take only 3 steps or hold the football for 5 seconds. Once a player catches a pass, the offensive player tries to advance the football down the field and over the goal line. The player can only take 3 steps or hold the football for five second before they have to score or pass the ball to a teammate.
Ultimate Rugby Football Rules:
- Ultimate Football Rules apply
- Exception: Players advance the ball by passing laterally and backward.
4. Closing
Fitness Unit, Sept. 12 -15., Sept 19 - 23.
1. Warm Up: Dynamic/Static Stretch, Cardio-movements...
2. Fitness Development:
3. Lesson/Activity:
1. Warm Up: Dynamic/Static Stretch, Cardio-movements...
2. Fitness Development:
3. Lesson/Activity:
Tennis Unit, Aug. 29 - Sept. 2., Sept. 5 - 9.
1. Warm Up: Dynamic/Static Stretch, Cardio-movements...
- Walking High Knee Pulls
- Forward Walking Lunges (w/twist)
- Seated straight leg stretch
- Squat Progression
- stance
- hips back
- hand position
- bottom position
- top position
- Plank Progression
2. Fitness Development:
"Panda" - 3:00 min.
- jog sideline, high knee pulls baseline
"Bring Sally Up" - 3:53 min.
- squats
" Roxanne" 3:13 min.
- planks
3. Lesson/Activity:
Tennis Volleyball
- Teams of 2-4 players are positioned in zones on both sides of the mini court. One side starts out by serving the point. The ball can be hit out of the air or off the bounce but must be returned over the net with 3 hits or less. Teams rotate and change serving sides as in volleyball. Students can be allowed additional hits or bounces if needed to sustain longer rallies.
Tennis Four Square
- A four square court is created using jump ropes, floot tape, rubber lines, etc. The ball is out into play among four players on the four square court. The goal is to work up towards the top square following a clockwise rotation. If a player loses a point, they go to the lowest square and the other players in the game advance one position closer to the top square. Extra players can wait on deck and rotate into the lowest square.
Pass the Racquet
- Teams of two or more players line up about 5 feet away from a dividing line or makeshift net. Students attempt to rally the ball within the established boundaries but with teammates alternating hits with each other. Teams are only allowed one racquet which must be passed off to each student between hits. Games can be cooperatively to establish longest rally or points can be awarded if teams make an error. When teams earn 4 points, a new game begins.
Jail Break
- The kids line up at one end of the court. Feed from the opposite side of the net. Each kid gets a certain number of chances to get a forehand or backhand into the doubles court. If a player gets one in, the player is safe. If not, the player goes to jail: the player goes to the other end of the court where he/she will try to catch a ball hit by another player. If a player makes the catch, that player is free from jail, and the player he/she caught goes to jail. When only one player is left, the player tries to get three shots in that don't get caught before he/she misses three. If player succeeds, he wins the game. If someone catches one of the shots, it's a jailbreak: everyone is free, and a new round begins.
- Give weaker players three chances, stronger just one, and vary the depth from which they hit according to their abilities.
- Let weaker catchers catch after one bounce in jail. Very small kids can simply touch a ball in the air to be freed.
- If jail starts to get crowded, limit the prisoners to two steps to get to a ball. That will keep the more aggressive players from running into or in front of other players.
- Keep the playing area clear of loose balls.
Around the World
- Half of the kids line up at one baseline, half at the other. Feed one of the kids at the front of his line. He must hit into the singles court, then run to the end of the line at the opposite end of the court. The kid at the front of the opposite line does the same. The rally continues, with each player hitting the ball, then running around the net. When a player misses, he gets an out. With three outs, he drops out of the game. Once only two players are left, they no longer run around the net: they simply play points (still from a feed) until one of them has three outs.
- Stand next to one of the net posts to feed.
- Players must always run to their right.
- Remind players to give the current hitter plenty of room to move back for deep balls.
- When a player misses, send the next feed to the player to whom the missed shot was supposed to go.
- Players who get out may go to an adjacent court to hit.
- Make sure the running path is free of obstructions and loose balls.
Tennis Rules
Game Scoring
Game scoring is the most confusing but simple. First person to win 4 points wins the game. If you tie at 4 you must win by 2, no matter how long it takes. The terminology for tennis game scoring goes like this:
Point 0 is called Love.
Point 1 is called 15.
Point 2 is called 30.
Point 3 is called 40.
Point 4 a game is over UNLESS it is tied,
Tied games are called Deuce.
Winning by one is called Ad.
When calling the score you say the servers score first.