Obstacle boundary cone for students to shuffle over
Music for Continuity Exercises
One individual jump rope per person
One Bowling ball per carpet
Bowling pins per carpet
Rubber ball per group of 6 – 10 students for relay game
The student will:
Participate in Wave Drill demonstrating quick responses and following the movements demonstrated by the instructor.
Participate in Continuity Exercises to improve strength, endurance, and flexibility during the Fitness section of class.
Demonstrate grip, stance, 4- Step Approach and delivery of the bowling ball as demonstrated by the instructor.
Participate in Over and Under Ball Relay as presented by the instructor during the closing portion of class.
NATIONAL STANDARDS: 1-5
Introductory Activity (2-3 Minutes)
Begin in ready position. Shuffle (without a crossover step) left, right, backward, or forward on signal. Increase the challenge by placing an obstacle (boundary cone) for students to shuffle over.
Same as the original except students use a crossover step.
Same as the original except students are on all fours.
Students are between two cones or bags and are running rapidly in place. On a hand signal to the left or right, the performer steps over the obstacle in the corresponding direction and moves the feet in place while waiting for the next signal.
Same as the previous variation except students move left or right with both feet together (ski hop). Emphasis is on watching the signal and moving quickly.
Fitness Development (8-12 Minutes)
Rope jumping—forward / 35 seconds
Double Crab Kick / 30 seconds
Rope jumping—backward / 35 seconds
Knee Touch Curl-Up / 30 seconds
Jump and turn body / 35 seconds
Push-Ups / 30 seconds
Rocker Step / 35 seconds
Bend and Twist / 30 seconds
Swing -Step forward / 35 seconds
Side Flex / 30 seconds
Free jumping / 35 seconds
Relax and stretch for a short time.
Make a tape with music segments (35 seconds) alternated with silence segments (30 seconds). When the music is playing, students jump rope; when silence occurs, students do a flexibility and strength development exercise.
Exercises can be done in two-count fashion. Exercises are done when the leader says “Ready.” The class answers “One-two” and performs a repetition.
Allow students to adjust the workload to their level. This implies resting if the rope jumping is too strenuous.
Lesson Focus (15-20 Minutes)
The four-step delivery is the most popular. The stance is with the opposite foot forward, as presented earlier. Starting with the right foot, take four brisk walking strides forward. Repeat the four-step walk, making the fourth step a slide. At the completion of the slide, the full body weight should be on the sliding foot, knee bent, and shoulders parallel to the foul line. The forward foot should be pointed toward the pins.
To coordinate the delivery, the bowler should assume the stance, start the four-step walk, and push the ball out, down, back, and forward so that the arm movements coordinate with the steps (one, two, three, slide). As the foot slides, the ball comes forward and is released. At the release, the thumb is out, and the fingers and wrist are turning and lifting the ball. The right leg swings forward for balance, and the right arm, which was straight throughout the backswing, bends at the elbow for the follow-through. The body then straightens to get more lift on the ball.
Different types of balls can be bowled, depending on how the ball is released.
Straight ball. The wrist and forearm are kept straight throughout the entire delivery. The thumb is on top of the ball, at a 12 o’clock position, and the index finger is at 2 o’clock.
Hook ball. The ball is held throughout the approach, delivery, and release, with the thumb at 10 o’clock and the index finger at 12 o’clock. If the ball hooks too much, move the thumb toward the 12 o’clock position.
Closing Activity (5 Minutes)
Over and Under Ball Relay
Place teams on spots 10 – 15’ apart
Ball begins at the front of the line
Pass ball overhead and under legs
Last person runs to front
Evaluation/Review and Cheer
What was the most challenging part of the fitness today? Tell me the cues I explained about aiming a ball. Show me the 4-step approach and delivery of the ball. Where should the thumb be facing when the ball is released?