Plyometric ( Cones only) Lesson Plan Mike Hedrick

Essential standard 7 MS 1 - Apply competent motor skills and movement patterns needed to perform a variety of physical activities. Objectives covered - 7 MS 1.1 Execute complex combinations of movements specific to game, sport, or physical activity settings in at least one of the following activities or compositions: Aquatics, team sports, individual sports, dual sports, outdoor pursuits, self- defense, dance, gymnastics

Focus and Review - Good afternoon, How is everyone doing? Today we will not be in the weight room, this will be your plyometric day this week. Todays class will work like this: We will talk here for a few minutes, go outside and stretch, do multiple speed and agility drills, stretch again, and then go change.

Psychomotor Student will gain knowledge of the proper way to perform certain movements and will hopefully learn good habits that will carry over into their sport they participate in or performance in physical education. Cognitive Students will understand their body movement and rotation and its relation to being successful with more complex activities including a sport. Affective Students will gain valuable experience in training there body for more complex activities.

Teacher input - Before we do anything else, I want all of you to split up into 5 groups of no more than 6 people. These groups will be the group of people you will stretch with when we go outside. We will dismiss one group at a time where each of you will go to the field stand by a cone and wait for further instruction Great job stretching, now the rest of the class we will focus on Speed and agility improvement, we will do multiple drills, it will be difficult at times but keep up the good effort. Guided Practice Each Drill will be demonstrated by me, Then one person in each group will complete the drill one after another. 5 min Dynamic Stretching 5 min - Slide/Sprints - stand in middle of two cones that are 8 yds apart, slide to the first cone, slide to the second, then turn and sprint past coach.

5 min circuit- 1 ladder, 10 cones, and 2 lines of 5 or 6 people. The person at the ladder will perform an in-out agility move, there will be one person at each cone performing cone hops, the rest will be in two lines, performing squat pulses/ burpees/ pushups/ and planks. Fast paced, everyone moves up one spot and the circuit continues. 5 min box agility - split into two groups, 4 cones placed in shape of box. Individual performs multiple types of moves from cone to cone such as sprint, backpedal, slide, carioca. After reaching last cone, they turn and sprint past a cone 10 yards away. 5 min cool down stretch Independent practice- After demonstration, each drill will be done for multiple repetitions, lasting no longer than 5 minutes for each drill. Feedback and additional competitive motivation will be used when necessary.

Closure - The most important thing about todays class was constant activity. We can all improve our performance in these drills through repetition, and that repetition and improvement will lead to each of us becoming more confident out on the playing field or gymnasium.

Out of classroom extension All of these activities can be done at home, with the only equipment needed being 4 cones and a ladder can be drawn with chalk