EQUIPMENT:
OUTCOMES:
The student will:
NATIONAL STANDARDS: 1-5
INSTRUCTIONS:
Tell the students to begin traveling while rope jumping when the music begins.
When music stops – freeze and do a stretch.
TEACHING HINTS:
Set up cones marking the boundaries.
Scattered position.
Emphasize jump roping as a tool that athletes use to achieve fitness.
INSTRUCTIONS:
Arm Curl-Ups
The exerciser keeps the upper arms against the sides of the body, bends the elbows, and turns the palms up. The partner puts fists in the exerciser’s palms. The exerciser then attempts to curl the forearms upward to the shoulders. To develop the opposite set of muscles, the exerciser pushes down in the opposite direction, starting with the palms at shoulder level.
Forearm Flex
The exerciser places the hands, palms down, on the partner’s shoulders. The exerciser attempts to push the partner into the floor.
Pec-Deck
The exerciser holds the arms up at a 90-degree angle at shoulder height. The exerciser then pushes the arms together in front of the body, like the motion on a pec-deck machine.
Butterfly
The exerciser holds the arms straight, forming a right angle with the side of the body. The partner attempts to hold the arms down, while the exerciser lifts with straight arms to the sides. The exerciser can try the activity by starting with the arms above the head and then moving them down to the sides against partner’s effort to hold them up.
Back Builder
The exerciser spreads the legs and bends forward at the waist with the head up. The partner faces the exerciser and clasps the hands together behind the exerciser’s neck. The exerciser then attempts to stand upright, while the partner pulls downward.
Scissors
The exerciser lies on one side, while the partner straddles him or her and holds the upper leg down. The exerciser attempts to raise the top leg. The exercise is reversed and performed with the other leg.
Knee Bender
The exerciser lies in prone position with legs straight and arms ahead on the floor. The partner places the hands on the back of exerciser’s ankle. The exerciser attempts to flex the knee, while the partner applies pressure. Reverse legs. The exerciser can try this exercise in the opposite direction with the knee joint at a 90-degree angle.
Resistance Push-Up
The exerciser is in push-up position with arms bent so that the body is halfway up from the floor. The partner straddles or stands alongside the exerciser’s head and puts pressure on the top of the shoulders by pushing down. The partner must judge the amount of pressure to apply to prevent the exerciser from collapsing.
TEACHING HINTS:
Tape alternating segments of silence and music to signal duration of exercise. Music segments indicate aerobic activity (25 seconds) while intervals of silence announce partner resistance exercises (45 seconds).
Take 6-10 seconds to complete a resistance exercise.
A sign with aerobic activities on one side and partner resistance exercises on the other help students remember the activities. The signs can be held upright by cones and shared by 2-4 students.
Students find a partner and lead each other in aerobic activities. Partners switch leader and follower roles after each partner resistance exercise. This routine assumes that students have previous aerobic fitness experience. If not, the aerobic activities will have to be led by the teacher.
Bounce and Clap 25 seconds
Arm Curl-Up 45 seconds
Jumping Jack variations 25 seconds
Camelback 45 seconds
Lunge variations 25 seconds
Fist Pull apart 45 seconds
Directional Runs 25 seconds
Scissors 45 seconds
Rhythmic Running 25 seconds
Butterfly 45 seconds
Bounce with Body Twist 25 seconds
Resistance Push-Up 45 seconds
Walk, stretch and relax for a minute or two.
INSTRUCTIONS:
Mental Practice of Backhand Stroke
Practice Backhand on Court
Forehand to Backhand
TEACHING HINTS:
Scattered formation
Direct students to pick up a racquet and bring to area.
Practice ready position to grip without ball.
Practice side to net, back swing and follow through.
Use elbow-to-elbow technique to create pairs.
Assign pairs to an area.
Let each student hit 2 balls over net, then retrieve balls.
Demonstrate ready position, to forehand, to ready position, to backhand.
Students practice.
Students go to court and rally using this technique.
INSTRUCTIONS:
Two teams arranged in independent circles compete against each other. The circles should be the same diameter; lines can be drawn on the floor to ensure this. The players of each team are numbered consecutively so each player in one circle corresponds to a player in the other circle. Two numbered players, in sequence, go to the center of the opponents’ circle to guard a bowling pin. The ball is rolled at the club. The circle that knocks down the club first wins a point.
TEACHING HINTS:
There must be three passes to different people in the circle before the ball can be rolled at the club.
Establishing circle lines may be necessary to regulate throwing distance.
INSTRUCTIONS:
Review major elements of backhand stroke and other skills covered in class.
Tennis rocks and rolls!