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Pilates Lesson Plan - Tuesday
Pilates Unit Plan
Pilates Lesson Plan - Thursday

Pilates Lesson Plan 3 - Wednesday

EQUIPMENT:

  • 1 towel / mat per student
  • 1 Hula Hoop per 5 students
  • Parachute
  • Music for Fitness

OUTCOMES: 

The student will:

  1. Participate in the Hoops Circle Pass demonstrating cooperative and agility skills during the game portion of the class and following the instructions established by the instructor.
  2. Perform quality Parachute Fitness movements as demonstrated by the instructor
  3. Perform the Abdominal Strengthening exercises to the best of their ability as demonstrated by the instructor.
  4. Participate in a Mass Stand Up Game challenging teamwork, concentration skills, and safety rules explained by the instructor.

NATIONAL STANDARDS: 1-5

Hoops Circle Pass

INSTRUCTIONS:

A Hula Hoop is started between two connected hands. On signal, pass the hula hoop around the circle without releasing hands.

TEACHING HINTS:

Use Whistle Mixer to form groups form in circles.

Approximately 5 per group. Members of each group must hold hands in the circle to play the game.

Parachute Fitness Activity

INSTRUCTIONS:

Locomotor movements holding parachute

Jog to music holding parachute with left hand.


Toe Touches: Explain isometrics. Face parachute and hold with two hands.  Lift parachute taut to chin.

Jog to music holding parachute with right hand.


Curl-Ups: Curl-up, bend knees during curl-up.

Repeat during 30 seconds of music silence.

Slide to right with two hands on parachute.


Dorsal Lift

Slide to left with two hands on parachute.


Sitting Leg Lifts: Sit-legs under parachute, on signal lift a leg of the ground for 5-10 seconds. Try to keep leg straight. Alternate legs.

Skip with left hand on parachute.


Stretch side by leaning toward center of parachute with right hand overhead and pointing to center.


Skip with right hand on parachute.


Lunge and stretch hamstrings

TEACHING HINTS:

Create a CD/tape with 30 seconds of music followed by 30 seconds of silence to perform stretching, strengthening activities.  During silence perform other exercises.

Hold parachute sitting while extended leg position around the parachute.
16 repetitions.

Hold Parachute sitting position in a circle. Curl up, bent knees.
Stand up and put two hands on parachute.

Music is sounded during locomotor activities.  Silent during next activity.

Extended legs under parachute and lie on back. Lying prone head toward parachute arms straight chest taut. Lift arms, and chest, lower, repeat 8 times.  Stand up and put two hands on parachute.


Music is sounded during locomotor activities.  Silent during next activity.


Try variation: side legs lifts. Lie on side. Lift top leg and lower.

Stand, left hand on parachute.





Stand, right hand on parachute.


Drop parachute, face center and stretch right and left hamstrings while in a lunge first with left leg bent and forward, then reverse.  Attempt to keep opposite back leg straight and push heel to floor.  Stretch both legs.

INSTRUCTIONS:

Abdominal Strengthening Exercises

Single Leg Stretch
Lie on back with the legs extended about 12 inches off the floor. Flex the other leg and bring knee to chest. Hold the flex leg, and raise the shoulders slowly.

Repeat 20 times.

Oblique Lifts
Lie on the left side with legs together and knees bent. Place the left arm comfortably in front of you and place the right hand behind the ear, elbow bent. Exhale and use the oblique’s to lift the right knee while simultaneously lifting the upper torso to meet it.

Double Leg Stretch
Lie on the back with the shins in table top position, parallel to the floor.

Pull your abdominal muscles in to curve your upper body up off the floor. Deepen the abs, bringing the forehead toward the knees. Grasp shins or ankles.

The shoulders should stay away from the ears, and the abs stay pulled in, as you simultaneously reach the arms and legs in opposite directions.

The upper body stays lifted as you reach.

Repeat 20 times.

Hundreds

Lie on back, with legs extended between 90˙ to 120˙ angle. Lift shoulders at 45˙and lift the arms slightly on the sides of the body. Hold the position.

Begin to pump the arms on the side in an up and down motion.

Roll Up

Lie down on your mat with your knees bent, feet hip distance apart and back on the floor.

Reach your arms over your head. And being to slow move towards your knees (like a sit up).

Begin to lower the spine to the floor slowly.

Roll Over

Lie on your back with the arms along the sides, palms down. With the legs together, extend them straight up toward the ceiling at a 90˙ angle.

Continue using the abs and draw the hips and legs over until the legs are parallel to your chest.

Continue deepening the abs as you roll onto the broad part of the shoulders.

Allow the legs to lower toward the chest as you use abs to control.

Slowly place each vertebra down on the mat, one at a time. Roll down until your legs are at 90 degrees.

Repeat 6 times.

TEACHING HINTS:

Scattered formation

Each student on towel/mat
Music/CD calming and relaxing sounds
While breathing out, extend a leg away from you. While breathing in, return the leg. Keep shoulders down and stomach in.



Inhale and slowly lower to the starting position.
Repetitions 10 times on each side.

Alternate sides.


Inhale.

Exhale
The lower back is on the floor.

Extend as far as possible while keeping the abs pulled in and the lower back on the mat.







Do not let the extension of the arms drop the level of the chest
Repeat 10 times for one hundreds breath.
Keep the neck and shoulders relax.
Take ten short breaths in and 10 short breaths out.


Pump the arms in unison.

Repeat 20 times.
Bring the bellybutton towards your spine.

Lower one vertebra at a time.

Your neck is long with lots of space between your shoulders and ears, and your chest is open.



Inhale.

Exhale.
Keeping your chest open and using pressure from the backs of your arms and your hands will help you over and stabilize the movement.

Do not roll on to your neck.

 

Centering: Physically bringing the focus to the center of the body, the powerhouse area between the lower ribs and pubic bone.

Concentration: If one brings full attention to the exercise and does it with full commitment, maximum value will be obtained from each movement.

Control: Every Pilates exercise is done with complete muscular control.

Precision: There is an appropriate placement, alignment and trajectory for each part of the body.

Breath: Pilate’s exercises coordinate with the breath, and using the breath properly is an integral part of Pilates exercise.

Flow: Pilates exercise is done in a flowing manner. Fluidity, grace, and ease are goals applied to all exercise

Mass Stand Up

INSTRUCTIONS:

Start with partners, lock elbows and attempt to stand as one.

Increase number of people to 3, 4, and so on.

TEACHING HINTS:

Use Back-to-Back to create partners.

Use Whistle mixer for larger groups.

INSTRUCTIONS:

What part of the Parachute Fitness was the most difficult?
What part the easiest was in today’s lesson plan?
What muscles did we use today?

Cheer: 2, 4, 6, 8, Powerhouse

Pilates Lesson Plan - Tuesday
Pilates Unit Plan
Pilates Lesson Plan - Thursday

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