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Fitness Lesson Plan- Sport and Conditioning Boot Camp

|Unit: |Sport and Conditioning – Bootcamp – 8th Grade |

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|Day: |Lesson #3- Agility and Quickness |

|GLCE’s: |

|K.RP.08.01 Choose to participate in activities that are personally challenging in dynamic settings. |

|A.PE.08.01 Participate in physical activities that are vigorous in intensity level (i.e., a minimum of 70% of class time sustaining a minimum of 70% target |

|hear rate) in physical education while exploring a wide variety of target, net/wall, invasion, striking/fielding/running games, rhythmic activities, outdoor|

|pursuits, aquatics, and fitness related activities inside physical education. |

|Lesson Objectives: |

| |Psychomotor: |

| |Students will be able to demonstrate proper use of body movement (1 foot in each square) in agility ladder station on 2 out of 3 occasions. |

| |Cognitive: |

| |Students will be able to identify the 2 skills that the ladder is working on through an exit slip at the end of class (agility and speed). |

|Objectives for Differentiated Instruction |

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|Lesson Assessments: |

| |Teacher will assess the students through teacher observation for 3 out of 5 attempts during agility ladder. |

| |Teacher will assess the student through an exit slip at the end of the class on purpose of the “agility” ladder. |

|Assessments for Differentiated Instruction |

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|Equipment and Set-up for Lesson: |

| |Equipment: 3 Agility Ladders, 20 cones, 6 Jump Ropes, stopwatch if necessary to keep time. 6 BOSU Balls, 6 medicine balls, 30 students. |

| |Set-up: Ladders will already be set up in the gym. Cones will be arranged in their area of the gym (separate area from Ladder, see diagram) |

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|Risk Management Concerns: |

| |Since we are working on fitness, students must be mindful of how they are feeling. |

| |If something hurts or an activity is causing great pain, then slow down the activity or do an easier version of the activity (teacher will give |

| |differentiated options for situation). |

| |If a student feels ill or light headed, they should not do the activity. |

| |Gym floor must be clean and no water left on it to avoid slips or falls. |

| |All activities must be done with correct form to eliminate possibilities of injuries. |

| |Ladder must be flat on the floor to avoid anybody catching their foot and tripping over the ladder. |

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|Lesson Preview: |

| |Good Afternoon, Yesterday we did the Pacer and discussed some different skills that can be carried over to the athletic field. One of the skills that |

| |can be carried over to a sporting environment is our speed and agility. Today we are going to do a few activities that will improve your footwork and |

| |speed. For those that play sports, this may be something you have seen before. We are kicking off our speed and agility portion of our fitness unit |

| |and will be doing some agility work with the ladder, some footwork drills with the cones, and then speed with the jump rope plus some muscle |

| |strengthening activities in BOSU pushups and plyo squats. First we are going to do our dynamic warm-up to get the muscles all warmed up and ready to |

| |go. |

| |Yesterday we talked about the Pacer and your cardiovascular endurance. We learned that some run faster and at a greater distance than others. The |

| |material we are covering today focuses on speed and agility with some muscular strengthening activities mixed in. |

| |Students will be assessed on their participation in class through the agility ladder and an exit slip at the end of class listing what do all of these |

| |drills help you with: speed and agility. I am looking for proper body movement during agility ladder agility, meaning do the activity at a comfortable |

| |speed but making sure to hit every square. If it is too easy, then increase your speed. After our dynamic warm-up, we will be set up into groups of 6 |

| |and be placed in 5 stations. You will do each station for 1 minute and 15 seconds then rotate. Students will have 45 seconds to rotate. Their will be|

| |a total of 3 rotations which will take 30 minutes. |

| |Hook: Working out can be an enjoyable experience. I know some of you play sports so this will be a great way for you to improve your abilities. For |

| |those that don’t play sports, this can also improve your lifestyle or simple things like moving around the house. Everybody benefits from working out. |

| |

|Lesson Development: |

| |We will begin class with an introduction to speed and agility. The teacher is looking for students to|Differentiated Instruction |

| |participate in all the activities with focus on doing the activities right and not worry just about | |

| |speed. If you feel comfortable with the activity then you can increase the speed. The first activity| |

| |we will do is a dynamic warm-up consisting of some activities that will loosen up the muscles and | |

| |prepare for our workout. I will line the students up on the black line in 5 lines with 6 students in | |

| |each line. I will count off for 1-5 and that will be their line and their partner for the stations | |

| |when we get to it. I will lead them through a dynamic warm-up. The dynamic warm-up will consist of | |

| |high knees, butt kickers, lunges, skip-jump, shuffle, and light run. Once again, there is no rush to | |

| |do the activity, I just want you to warm up those muscles. We will discuss the importance of warming | |

| |up and then discuss our speed and agility, which will be our focus for the day. (8 minutes) | |

| | | |

| |Next, we will move into our station portion of the lesson. I will have stations laid out from 1-5 | |

| |already set up in the gym. Station 1 will be the agility ladder. Station 2 will be the Cone drill. | |

| |Station 3 will be jump ropes. Station 4 will be Plyo squats and station 5 will be BOSU Pushups. I |Students that have difficulty will be given the |

| |will demonstrate each activity at the station before moving them into their stations by the number |option of doing easier agility drills. |

| |they were called off as at the beginning of the lesson. (4 Minutes) |Students that are advanced will be encouraged to |

| | |pick up the speed. |

| |The agility ladder will start with 1 foot in every square then progress to 2 feet in every square | |

| |before finishing on the 3rd rotation with the Icky shuffle. The students will be instructed how to do | |

| |the box drill. We will do 2 different variations from each side. One will be always facing one way so| |

| |the student will start with a run, then shuffle at the top, backpeddle to the back, and shuffle back |Students can only do the easiest progression if |

| |to the start of the line. We will then do it from the other side twice as well before changing to a |they struggle with the activity. |

| |different variation that includes a 5th cone in the middle and more like a giant M. The idea will be | |

| |the same, forward, backpeddle, forward, backpeddle, shuffle back to the start. Station 3 will be jump| |

| |ropes and the goal will be to continuously jump for the duration of the minute. Have the students | |

| |count so they can challenge themselves the next time around. Station 4 will be the Plyo Squats. The |For more advanced students, they can do karioka |

| |first rotation they will do an air squat. The 2nd rotation they will use a medicine ball to add weight|instead of shuffle. |

| |and then on the third rotation they will squat and throw the ball into the air using their squat to | |

| |propel the ball in the air. Station 5 will be BOSU ball push ups. I will remind the students to keep| |

| |their body balanced over the ball and use the black side to do push-ups. They need to come down to 90| |

| |degrees for each rep. Similar to jump rope they will be asked to count and try to improve their score| |

| |next time around. (30 Minutes) |For skilled jump ropers, I will advise to make it|

| | |more difficult by using 1 foot or a double jump. |

| | | |

| |After demonstrating all the activities, I will ask the students to start at the station associated | |

| |with their number. Each rotation lasts 10 minutes with about 45 seconds to rotate between stations. |For students that struggle with push-ups, they |

| |I will advise them to move counterclockwise so that station one goes to two, two to three, and three |can use the ground and use their knees to |

| |to four. |complete the activity. |

| | | |

| |After completing the rotations, I will have the students reconvene at the center of the gym to review |For Plyo Squats, the advanced learner can |

| |our activities today and do a cool down stretch. We will discuss each drill briefly and talk about |progress more quickly to throwing the ball into |

| |how doing these activities can help our agility and speed. Quick footwork can be very beneficial to |the air to challenge themselves. |

| |physical activity because it can help improve all the activities you participate in. I will have them | |

| |right down what our activities today worked on (agility and speed). This will be their exit slip for | |

| |the day and remind them that tomorrow we will be working on some muscular strength. (8 minutes) | |

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|Lesson Review: |

| |We started boot camp today with some agility and speed work that will improve our footwork. This will tie into some more of our activities moving |

| |forward as we want to keep working on our speed and agility. |

| |Next lesson we are going to work on some muscular strength with some activities that can improve your weightlifting. We will be showing you some cool |

| |exercises that do not require a lot of weight if any, but that will be able to increase your strength with some household materials. |

GYM LAYOUT

Wall

Station #1:

|Ladder 1 |

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Station #2: Station #5:

BOSU Pushups

Cone Drill

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Station #3:

2 Jump ropes Station #4

Plyo squats

Assessments:

Checklist for Agility ladder: Student will get 1 foot in each square 3 out of 5 attempts.

Student Name:

Attempt 1:

Attempt 2:

Attempt 3:

Exit Slip:

Student Name:

What two skills did we work on today in class with the ladder?

1. Agility

2. Speed

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