TECHNIQUE
Today we are going to core strength training.
IMPORTANCE
Core strength training is important because having a strong core leads to better balance and stability. The stronger your core is, the less energy and effort is needed to be put into simple movements or activities.
VOCABULARY
Core: is your midsection and involves all your muscles in that area including the front, back and sides.
Whe core strength training, here are a few exercises you can do:
1. Sit ups
2. Russian twists
3. Side plank
4. V-sits
5. Plank
PRACTICE
- Spread out onto the field so that you are at least an arm’s length away from the person standing next to you. I will call out different core exercises for us to do.
CIRCUIT TRAINING II
TIME
15-25 minutes
NUMBER OF STUDENTS
No restrictions
EQUIPMENT
6 short cones
1 cone per 6 students
1 jump rope per 6 students
OBJECTIVE
Today we are Circuit Training III. The objective is to core strength train at each station.
INSTRUCTIONS
- Before the game begins, I will assign you to a station.
- At each station, perform the assigned task.
- 30 minute will be spent at each station.
- Once the minute is up, take a 15 second rest before rotating clockwise to the next station.
- We will begin a new game after rotating through the stations three times.
Game 1: Play as indicated above.
Exit Ticket: Students demonstrate three core strengthening exercises before lining up to leave class.
TEACHING TIPS
- Approach:
- Remind students this is not a competition – everyone should focus on their own progress.
- Add more or less stations depending on time and class size.
- ELL Accommodation:
- Post labeled pictures of skills and game play.
- Partner with proficient English speakers for directions/modeling and reflections.
- SpEd Accommodation:
- Set individual goals for physical or behavioral modifications.
- Allow students to demonstrate skill one-on-one with teacher.
- Allow students extra time to master the skill.
- Reflection:
- Why is it important to have strong core muscles?
- What may happen if you do not have a strong core?
- Which skills do you feel worked your core the hardest and why?
- Do you think you will have sore muscles tomorrow?
- Why or why not?
CORE BALL
TIME
10-20 minutes
NUMBER OF STUDENTS
No restrictions
EQUIPMENT
1 music player
1 play ground ball per 8 students
OBJECTIVE
Today we are playing Core Ball. The objective, is to core strength train as you hand-off the ball to the person next to you before the music stops.
INSTRUCTIONS
- I will divide the class into groups of eight.
- Each group will receive a play ground ball.
- Before the game begins, form a circle shoulder-to-shoulder with everyone in a v-sit position.
- When I say, “GO!” I will begin the music while you get into a v-sit position. When the ball comes to you, use two hands to pass it off to the person next to you.
- The ball may not be thrown or tossed.
- If the ball is dropped or goes out-of-bounds, quickly retrieve it and pass it to the person next to you.
- If the music stops and you are in possession of the ball, you are out and must wait on the sidelines.
Game 1: Play as indicated above.
Game 2: Have students pass the ball in the other direction.
Game 3: Have students pass the ball underneath their legs while sitting in a v-sit.
Exit Ticket: Students demonstrate three core strengthening exercises before lining up to leave class.
TEACHING TIPS
- Approach:
- If students are out too often, assign a rule where a student receives a letter (B-A-L-L) instead of getting out. Once a student has all four letter, he/she is then out.
- Allow students to take a 15-second rest between music breaks.
- ELL Accommodation:
- Post labeled pictures of skills and game play.
- Partner with proficient English speakers for directions/modeling and reflections.
- SpEd Accommodation:
- Set individual goals for physical or behavioral modifications.
- Allow students to demonstrate skill one-on-one with teacher.
- Allow students extra time to master the skill.
- Reflection:
- Why is it important to have strong core muscles?
- What may happen if you don't have a strong core?
- Which skills do you feel worked your core the hardest and why?
- Do you think you have sore muscles tomorrow?
- Why or why not?
FITNESS RELAY III
TIME
15-25 minutes
NUMBER OF STUDENTS
No restrictions
EQUIPMENT
6 short cones
1 cone per 6 students
1 jump rope per 6 students
OBJECTIVE
Today we are playing Fitness Relay III. The objective, is to core strength train as you participate in the fitness relay.
INSTRUCTIONS
- I will divide the class into teams of four.
- Each team will receive a fuzzy ball.
- Before the game begins, line up single file behind your team’s marker cone.
- When I say, “GO!” the first team member will run down the field and drop their team’s fuzzy ball into the hula-hoop and run back to high-five the next teammate in line.
- The next teammate will run to the hula-hoop and pick up the fuzzy ball and pass it to the next teammate in line.
- Students waiting in line will be assigned a core strengthening exercise to do until it is their turn to run.
- The first team to have all teammates complete the relay wins a point.
Game 1: Play as indicated above. Have students do sit-ups.
Game 2: Have students do bicycles.
Game 3: Have students do Russian twists.
Game 4: Have students do planks.
Exit Ticket: Students demonstrate three core strengthening exercises before lining up to leave class.
TEACHING TIPS
- Approach:
- Have students rest every 30-seconds.
- ELL Accommodation:
- Post labeled pictures of skills and game play.
- Partner with proficient English speakers for directions/modeling and reflections.
- SpEd Accommodation:
- Set individual goals for physical or behavioral modifications.
- Allow students to demonstrate skill one-on-one with teacher.
- Allow students extra time to master the skill.
- Reflection:
- Why is it important to have strong core muscles?
- What may happen if you do not have a strong core?
- Which skills do you feel worked your core the hardest and why?
- Do you think you have sore muscles tomorrow?
- Why or why not?