Pilates Lesson Plan – Friday – Dynamic PE ASAP Pages

Pilates Lesson Plan 5 - Friday

EQUIPMENT:

Music for Walk, Jog, Sprint
1 towel/mat per student
1 beanbag per student
3 Juggling Scarves per student

OUTCOMES:

The student will:

Participate in Bean Bag Touch and Go during the Introductory Activity demonstrating cooperation, agility, and attention to safety rules.
Participate in Walk, Jog, Sprint during the Fitness portion of class demonstrating speed, agility and the ability to follow instructions and perform described exercises.
Demonstrate Pilates Leg Strengthening exercises during the Lesson Focus of class using form demonstrated by the instructor.
Demonstrate the ability to juggle one, two, or three scarves during the Game portion of class using form demonstrated by the instructor.

NATIONAL STANDARDS: 1-5

Bean Bag Touch and Go

INSTRUCTIONS:

Spread different colored beanbags throughout the area. On signal, students run to beanbag, touch it, and resume running. The touch must be made with a designated body part. E.g. “Touch 6 yellow beanbags with right hand.”

TEACHING HINTS:

Set up a rectangle boundary with cones.

Use music for continuous motivation.

Walk, Jog, Sprint

INSTRUCTIONS:

Move to the following signals:

One whistle – walk.
Two whistles – jog slowly.
Three whistles – sprint under control
Long whistle – freeze and perform exercises.

Perform various strength and flexibility exercises between bouts of walk, trot, and sprint. Examples are:

Bend and Twist
Sitting Stretch
Push-Up Challenges
Abdominal Challenges
Trunk Twister
Body Circles
Crab Walk

TEACHING HINTS:

Tape alternating segments of silence and music to signal the duration of the exercise. Music segments indicate aerobic activity (30-45 seconds) while intervals of silence announce flexibility and strength development activities (30 seconds).

Assure that students run under control (not as fast as they can) and in the same direction.

Encourage students to perform at a level they feel comfortable. Youngsters are genetically different and should not be expected to do the same amount of exercise repetitions.

INSTRUCTIONS:

Leg Endurance and Strengthening

One Leg Circle

Lie on your back with legs extended on the floor, arms by your sides. Extend one leg toward the ceiling.

Inhale: Cross the extended leg over toward the opposite hip.
Exhale: Drop the leg a few inches.

Alternate legs. Repeat several times.

Double Leg Kick

Lie face down with the head turned to one side. Keep the legs together. Clasp the hands together behind the back, placing them as high up on the back as possible.

Inhale: Pull the abs in, lifting the belly away from the mat.

Exhale: Keep the legs together, and on a three-part exhale, kick your heels toward the hips in a three-part pulse-kick.

Open Leg Rocker

Sit up tall with the knees bent so that you can grasp your ankles.
Inhale and Roll: On an inhale, use a deepening scoop of the abs and the fullness of the inhale to propel the roll back onto the shoulders.

Scissors

Lie down on your mat with the arms by the sides, knees bent and back in imprint.

Exhale: gently pull one leg towards you while lengthening the other away.

Inhale: to scissor the legs and change to the other side.

Single Leg Stretch

Lie on the back with one leg extended 12inches off the floor.
Hold the flexed leg and raise the shoulders slowly.

TEACHING HINTS:

Scattered formation

Student on towel/mat

Make sure knees are not bent.

Do not lift your hip

Use control as you open the leg out and then sweep it around in a small circle back to center.

Interlocking the thumbs will help keep your hands together when you move. Let your elbows fall toward the floor.

Extend the feeling of length through the body, lifting the legs slightly off the floor.

Each kick is a breathe inhale.

You can also alternate the kick.

As you balance, keep your abs activated as you lift and extend one leg, then the other, to shoulder width apart.

Exhale and Return: Remain in the C-curve and use the abs muscles, along with a strong exhale, to bring the back to an upright balance

From here extend both legs to the ceiling.

Exhale: ease the leg further down

Flex the other leg and bring the knee to the chest.

Hold the position while rotating the position of the leg

Juggling Scarves

INSTRUCTIONS:

Scarves are held by the fingertips near the center. To throw the scarf, it should be lifted and pulled into the air above eye level. Scarves are caught by clawing a downward motion of the hand and grabbing the scarf from above as it is falling.

TEACHING HINTS:

Scattered formation

Start with one scarf, than two scarves and three scarves.

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Pilates Lesson Plan 5 - Friday

Bean Bag Touch and Go

Walk, Jog, Sprint

Juggling Scarves

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