Week #1: Ultimate Frisbee Lesson Plan 3 - Wednesday
Music Intervals for Astronaut Exercises
1 Frisbee per 2 students
12 – 20 Cones
Pinnies of different colors for each team
The student will:
Participate in the Jog and Change Direction Introductory Activity demonstrating agility, speed, and coordination following rules established by the instructor.
Participate in Astronaut Exercises during the fitness portion of the class demonstrating strength and agility.
Demonstrate Frisbee throwing and catching skills during the lesson focus using form demonstrated by the instructor.
Participate in Captain Frisbee game as presented by the instructor during the closing portion of the class.
NATIONAL STANDARDS: 1-5
Introductory Activity (2-3 Minutes)
Jog and Change Direction
Students jog in any direction, changing direction on signal.
Specify type of angle they make when changing directions, (i.e., right, 45-degree)
Fitness Development (8-12 Minutes)
Walk, do Arm Circles / 35 seconds Crab Full-Leg Extension / 30 seconds Skip sideways / 35 seconds Body Twist / 30 seconds Slide; change lead leg / 35 seconds Jumping Jack variations / 30 seconds Crab Walk / 35 seconds Curl-Ups with Twist / 30 seconds Hop to center and back / 35 seconds Four Count Push-Ups / 30 seconds Gallop Backwards / 35 seconds Bear Hugs / 30 seconds Grapevine Step (Carioca) / 35 seconds Trunk Twisters / 30 seconds Power Jumper / 35 seconds
Cool down with stretching and walking.
Tape alternating segments of silence (30 seconds) and music (35 seconds) to signal the duration of exercise. Music segments indicate aerobic activity while intervals of silence announce flexibility and strength development activities.
Allow students to adjust the workload to an intensity that is consistent with their ability level.
Use scatter formation; ask students to change directions from time to time to maintain spacing.
Lesson Focus (15-20 Minutes)
Review Forward Passing. Practice some of the following activities:
Throw the Frisbee at different levels to partner.
Throw a curve–to the left, right and upward. Vary the speed of the curve.
Throw a bounce pass–try a low and a high pass.
Throw the disc like a boomerang. Must throw at a steep angle into the wind.
Throw the Frisbee into the air, run and catch. Increase the distance of the throw.
Throw the Frisbee through a hoop held by a partner.
Scatter and practice passes and catches.
To finish, have students switch to a different shape to pass in another shape around the cones to each other.
Closing Activity (5 Minutes)
Line up in groups of six facing a Frisbee placed 5 yards in front of the group. Players should be about an arm’s length apart. On “go!” the player on the left (Captain Frisbee) runs out and picks up the disc. He passes it to the player on the far right, who passes it back. Then to the next farthest player and so forth until the end of the line is reached. When the last player catches the disc, they run to the opposite end of the line to become the new Captain Frisbee and the previous captain runs to the right-hand end of the line to become the first receiver.
If a player must retrieve a disc, they have to return to their place before throwing the return pass.
Make groups of six 6 players; Each group has one Frisbee and lines up facing forward toward the Frisbee on the ground.
First person in line is Captain Frisbee.
Continue until the original captain runs out the front again and the whole team sits down to finish.
Evaluation/Review and Cheer
Ask students to review rules of Captain Frisbee. What was most challenging about the game? Ask students the main points needed when passing a Frisbee. What muscles were used during the Challenge Course?
Cheer: 2, 4, 6, 8, Captain Frisbee is really great!