Author:
Katie Neal
Subject:
Physical Education
Material Type:
Lesson Plan
Level:
High School
Tags:
  • 10-12
  • 9th Grade
  • High School
  • Lesson Plan
  • PE
  • Physical Education
  • Power Lifts
  • pehigh-strength
    License:
    Creative Commons Attribution Non-Commercial
    Language:
    English
    Media Formats:
    Text/HTML

    Power Lifts Lesson Plan

    Power Lifts Lesson Plan

    Overview

    In this lesson plan, educators will teach their students how to safely and correctly do power lifts such as: deadlift, squat, bench press, pullup, clean & jerk, and snatch. 


     

    Summary

    Subject: Power Lifts

    Grade Level: Highschool

    Lesson Length: 60 Minutes

    Background for Teachers

    Equipment Needed: 

    • Weights
    • Informational slideshow on lifts:  https://docs.google.com/presentation/d/1HNMtJmEONw-iismzR4FJ2tbUqETJ-uMr1ZZ9FaMVSmI/edit#slide=id.p

    Step 1 - Goals and Outcomes

    Step 1 Goals and Outcomes

    Core Standards: 

    • S&C.1.1: Demonstrate proper technique in the following movement patterns and/or their variations: deadlift, squat, bench press, pullup, clean & jerk, and snatch. 
    • S&C.3.2: Understand and define basic muscles and muscle groups as they apply to strength and conditioning. 
    • S&C.2.1: Differentiate between jumpers, athletic, and sumo stance (for example, jumpers’ stance≈hip width, athletic stance≈shoulder width, and sumo stance is wider than athletic with toes pointed out) during platform and squat lifts. 
    • S&C.1.5: Understand and maintain a vertical path with the bar during platform lifts. 
    • S&C.1.3: Understand and demonstrate proper spacing of shins to the bar in starting position during platform lifts. 
    • S&C.1.4: Demonstrate the differences between overhand, alternating and hook grips during platform lifts. 
    • S&C.2.7: Understand and demonstrate how to keep four points of contact with my head, shoulders, hips, and feet during seated or lying lifts. 
    • S&C.2.5: Understand and demonstrate proper posture during platform and squat lifts. 
    • S&C.2.4: Understand and demonstrate how to keep toes and knees aligned during platform and squat lifts. 
    • S&C.2.6: Understand and maintain proper head alignment (athletes keep their eyes on a target with a neutral spine) during platform and squat lifts. 
    • S&C.4.1: Use Spotters when appropriate (for example, when a bar moves over head or face, racked on the back, during seated or lying exercises). 
    • S&C 4.2: Demonstrate a two-handed grip when spotting a barbell. 
    • S&C.4.4: Demonstrate proper spotting techniques. 
    • S&C.4.3: Demonstrate load and unloading skills.

    Objectives: 

    1. Students will learn the proper technique in power lifting movement patterns, including hand and feet positions.
    2. Students will perform the deadlift, squat, bench press, pullup, clean & jerk, and snatch. 
    3. Students will properly learn how to spot a weight lifting partner.

    Step 2 - Planning Instruction

    Step 2 Planning Instruction

    Adaptations: 

    • Adaptations for each lift are on slideshow: https://docs.google.com/presentation/d/1HNMtJmEONw-iismzR4FJ2tbUqETJ-uMr1ZZ9FaMVSmI/edit#slide=id.p

    Vocabulary:

    • Deadlift, Squat, Bench Press, Pullup, Clean & Jerk, and Snatch.  Jumpers Stance, Athletic Stance, Sumo Stance, Spotting,  Abdominals, Glutes, Quadriceps, Biceps, Hamstrings, Trapezius, Deltoid, Lats, Triceps, Gastrocnemius, Pectorals 

    Student Prior Knowledge: 

    • Students will have a basic knowledge of muscle groups from 8th grade health and pior units in this class. 
    • Students will know the basic breathing techniques from the hand weight unit. 
    • Students will know the definitions of reps and sets. 
    • Students will know the importance of proper lifting technique and skills.

    Step 3 - Instruction

    Step 3 Instruction

    Instructional Procedures:

    • Students will complete a warm up. 
    • Students will review daily vocabularies, which are the major muscle groups. Students will be introduced to the new vocabulary of the 6 Power Lifts/Platform Lifts. 
    • Teacher will model how to do each lift safely and emphasize proper technique. A spotter will also be included on the lifts that require spotting. 
    • Students will do up to 3 sets and 10 reps for each lift. Each student will need a partner to be the spotter. 
    • Teacher will review modifications and/or adaptations for each exercise for students. 
    • Students will complete the cool down.

    Step 4 - Assessments

    Step 4 Assessments

    Formative Assessment:

    • Teacher observation of students’ technique and form when lifting

    Summative Assessment:

    • Vocabulary quiz on the major muscle groups

    • Beginning max weight on Bench Press and Squat