Physical Literacy - Session 6
Plyometrics, calisthenics and explosive movements like jumps and hops are found in so many sports from basketball to soccer. Even if you don’t play a sport they can help your body become leaner, burn more calories and stay fit!
For today’s workout you’ll need to give maximum effort (we want to see high numbers on the RPE scale!) for a short amount of time. To get good results you need do your best during each round and not give up. That’s what we call a “Get There” attitude!
- Call your life play - on a scale of 1-5 how are you feeling today?
- Which sports involve a lot of jumping? How many examples can we think of?
- What will you do when you things get hard in today's session? How can we “Get There” to finish strong?
This warm-up is great to prepare for sessions focused on speed, power and plyometrics. View in the Warm-Up Library.
Demonstrate each exercise before students then work through in a circuit fashion for 5 rounds with 2 minutes of rest in between rounds. The instructions for each round are below:
Round 1: Complete each exercise for 30 secs with medium effort (4-6 RPE) - 30secs rest between each exercise
Round 2: Complete each exercise 5-10 times, aiming to get as high in the air as possible. Can rest between efforts and exercises so each effort is maximal.
Round 3: Complete each exercise for 30 secs with maximum effort (7-9 RPE) going as fast as possible through each – 30secs rest between each exercise
Round 4: Complete each exercise 5-10 times, aiming to get as high in the air as possible. Can rest between efforts and exercises so each effort is maximal (repeat of Round 2)
Round 5: Complete each exercise for 30 secs with maximum effort (7-9 RPE) going as fast as possible through each – 30secs rest between each exercise (repeat of round 3)
Students should utilize their fitness journal to document success and RPE. Click on each exercise for a video demonstration!
This cool down involves stretching in place. Students should find a comfortable spot where they have enough room to stretch from head to toe. View in the Cool Down Library.
- Call your life play - on a scale of 1-5 how are you feeling after this session?
- Was it harder when going through the exercises for speed or for height? Why?
- Think back to when we started and asked how you would keep going through the session even when things get hard. Did those tactics work for you? Do you feel like you were able to “Get There”?