Author:
Katie Neal
Subject:
Physical Education
Material Type:
Lesson Plan
Level:
Upper Elementary
Tags:
  • 5th Grade
  • Circuit Training
  • Lesson Plan
  • PE
  • Physical Education
  • Workout
  • pe5th
    License:
    Creative Commons Attribution Non-Commercial
    Language:
    English
    Media Formats:
    Text/HTML

    Circuit Training Lesson Plan

    Circuit Training Lesson Plan

    Overview

    In this lesson plan, educators will learn to teach their students circuit training skills for a more diverse workout using lunges, crunches, squats, push-ups, and more. 

    Summary

    Grade Level: 5th Grade

    Lesson: Physical Education - Circuit Training

    Background for Teachers

    Equipment Needed: 

    • Dots
    • Signs for circuit training stations (13)
    • Mats
    • Tape

    Step 1 - Goals and Outcomes

    Step 1 Goals and Outcomes

    Core Standards: 

    • Standard 1, Objective 1
    • Standard 2, Objective 1
    • Standard 3, Objective 1
    • Standard 4, Objective 1, Objective 2, Objective 3
    • Standard 5, Objective 1, Objective 2
    • Standard 6, Objective 1, Objective 2

    Objectives: 

    • Helps students focus on improving muscle tone and definition while also improving cardiovascular fitness. It is a popular way of working out, especially if you are looking for variety in your workouts develop speed and agility.

    Step 2 - Planning Instruction

    Step 2 Planning Instruction

    Adaptations: 

    • Have a partner to help with stretches/workouts

    Step 3 - Instruction

    Step 3 Instruction

    • Dynamic Stretching:

    Skip jumps:

    • Start standing tall with the feet parallel to each other and shoulder-width apart.
    • Step forward, and then hop on that foot. (The basic skipping motion is step, hop, step hop).
    • While hopping reach in the air with opposite arm. Jump as high as you can.
    • Repeat the motion with the other leg.
    • Lift and ben your non-stepping foot.
    • Swing your arms in alternate directions.

    Frankenstein kicks:

    • Assume a tall standing position with both arms outstretched in front of the chest.
    • Rise up onto the toes of the left leg and simultaneously, using a straight-leg action, raise the right leg forward and up, aiming to active move it through as large a ROM as possible.

    Hug your knee:

    • Start standing tall with the feet parallel to each other and shoulder-width apart.
    • Flex the right hip and knee to move the right thigh upward toward the chest.
    • Grasp the front of the knee/upper skin and use the arms to pull the right knee up further and to squeeze the thigh against the chest.
    • Dorsiflex the left foot as the right up and knee are flexed.
    • Keeping the torso straight, pause for a moment, then proceed to step down with the right leg.
    • Shift the body weight to the right leg and repeat the motion with the left leg.

    Carioca/Grapevine:

    • Start standing tall with the feet parallel to each other and shoulder-width apart with arms out for balance.
    • Move laterally while alternating foot movements in front of and behind your body.
    • Begin a lateral movement to you right by crossing your left foot to your right foot in front of your body.
    • Then step to your right with you right foot.
    • Now cross you left foot to your right behind your body before again stepping to your right with your right foot.
    • Then reserve the exercise by moving laterally to your left.
    • Concentrate on moving quickly and lightly on your feet and try to get into a good rhythm.
    • Allow your hips to rotate freely.

    Butt kickers:

    • Start standing tall with the feet parallel to each other and shoulder-width apart.
    • While jogging make sure the heel of each foot touches the butt.

    High knees:

    • Start standing tall with the feet parallel to each other and shoulder-width apart.
    • Hold arms to the side of the body with elbows bent at ninety degrees.
    • While standing tall have the knees should touch the hands in front of the body will walking or jogging.

    Sprint:

    • Get into a comfortable, upright stance with feet shoulder-widthapart.
    • Begin the leg movement.
    • Begin to properly run and sprint to the other side of the gym by moving your legs in a running motion.
    • Pump your arms as you run.
    • Form a steady pace as you run.

     

    • Circuit training – Do each circuit for one minute to one minute thirty seconds depending on your fitness level.

    Side to Side Hops:

    • Get into a comfortable, upright stance with feet shoulder-width apart.
    • Begin with a countermovement.
    • Jump to your left using both legs then back to your right side using both legs.
    • Keep your knees and feet together.

    Standing Long Jump:

    • Get into a comfortable, upright stance with feet shoulder-width apart.
    • Begin with a countermovement.
    • Explosively jump forward and up, using both arms to assist, with a goal of achieving maximal horizontal distance.
    • Land on both feet and repeat the jump in the opposite direction.

    Lunges:

    • Start standing tall with the feet parallel to each other and shoulder-width apart.
    • Take an exaggerated step directly forward with the left leg, planting the foot flat on the floor pointing straight ahead.
    • Allow the left hip and knee to slowly flex, keeping the left knee directly over the left foot.
    • Slightly flex the right knee and lower it until it is one to two inches above the floor; the right foot should be pointed straight ahead.

    Crunches:

    • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
    • Place your hands on your chest with arms crossed.
    • Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
    • Gently pull your abdominals inward.
    • Curl up and forward so that your head, neck, and shoulder blades lift off the mat.
    • Hold for a moment at the top of the movement and then lower slowly back down and repeat.

    Bounce:

    • Get into a comfortable, upright stance with feet shoulder-width apart.
    • Begin with a slight countermovement.
    • Hop up, with primary motion at the ankle joint.
    • Land in the starting position and immediately repeat hop.
    • The drill should be performed with little horizontal or lateral movement.

    Run in Place:

    • Get into a comfortable, upright stance with feet shoulder-width apart.
    • Begin the leg movement. Begin to properly run in place by moving your legs in a running motion.
    • Pump your arms as you run.
    • Form a steady pace as you run.

    Squat:

    • Stand with your head facing forward and your chest held up and out.
    • Place your feet shoulder-width apart or slightly wider.
    • Extend your hands straight out in front of you to help keep your balance.
    • You can also bend the elbows or clasp the fingers.
    • Sit back and down like you're sitting into an imaginary chair.
    • Keep your head facing forward as your upper body bends forward a bit.
    • Rather than allowing your back to round, let your lower back arch slightly as you descend.
    • Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles.
    • Press your weight back into your heels.
    • Keep your body tight and push through your heels to bring yourself back to the starting position and repeat.

    Push Up:

    • Set your hands at a distance that is slightly wider than shoulder-width apart.
    • Your feet should be set up in a way that feels right and comfortable to you.
    • Think of your body as one giant straight line.
    • Your head should be looking slightly ahead of you, not straight down.
    • Bend your elbows until your chest is about two inches from the floor pause slightly and then explode back up until you are back in the starting position and repeat.

    Jumping Jacks:

    • Start with your feet together and arms at your side.
    • Slightly bend your knees and propel yourself a few inches into the air.
    • While in the air, bring your legs out to the side about shoulder-width or slightly wider.
    • As you are moving your legs outward, you should raise your arms up over head; arms should be slightly bent throughout the entire in-air movement.
    • Your feet should land shoulder-width or wide as your hands meet about your head with arms slightly bent.
    • Quickly jump back to the starting position and repeat the jump.

    Heel Raises:

    • Get into a comfortable, upright stance with feet shoulder-width apart.
    • Place the balls of your feet on the board.
    • Raise your heels off the ground as high as you can.
    • Go down so your heels are touching the floor and repeat.

    Jump as High as You Can:

    • Get into a comfortable, upright stance with feet shoulder-width apart.
    • Begin with a countermovement.
    • Explosively jump up, using both arms to assist, and reach as high as you can.
    • Land in the starting position and repeat the jump.
    • Allow recovery time between jumps.

    Lunge Jump:

    • Get into a lunge position with one leg forward (hip and knee joints flexed approximately 90 degrees) and the other behind the midline of the body.
    • Begin with a countermovement.
    • Explosively jump up, using the arms to assist as needed.
    • Maximum height and power should be emphasized.
    • When landing, maintain the lunge position (same leg forward).
    • Switch leg positions and repeat the jump.

    Burpee:

    • Get into a comfortable, upright stance with feet shoulder-width apart.
    • Start by placing hands on the ground shoulder-width apart.
    • Jump into a push up position.
    • Lower your chest and thighs to the ground.
    • Jump up to hands.
    • Jump vertically with full hip and knee extension.
    • Armsshould be extended over head during the jump.
    • Repeat the burpee.

    Step 4 - Assessments

    Step 4 Assessments

    Assessment: 

    • Have students demonstrate proper circuit training form