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Outcomes: SWBAT
(P) Practice different skills that can help them get into
the target heart rate zone by participating in the
activities provided throughout the block plan. (S1.H3.L2
MACF 2.17)
1
BLOCK PLAN
UNIT: Fitness
GRADE LEVEL(S): High School
Day__________
Day__________
Day__________
2
Focus:
Focus:
Cardiovascular
Endurance
Heart Rate
Soccer Games
Equipment/Materials/Techn
ology:
24 Heart Rate
Monitors
25 Soccer Balls
24 Pinnies (4 Colors,
6 Per Color)
of a Soccer Field
Focus:
Flexibility
Yoga
Muscular
Endurance
Circuit Training
Equipment/Materials/Tech
nology:
Equipment/Materials/Tec
hnology:
25 Yoga Mats
24 Heart Rate
24 Heart Rate
Monitors
Monitors
4 Physio Balls
Students have 5 mins to
6 Mats
change.
2 Step Blocks
14 Cones
Informing:
8 Resistance
bands (4 different
What is yoga?
Yoga is a practice
resistances)
that helps individuals with
12 Ipads with
breathing, as well as
demonstrations of
flexibility. It loosens up the
exercises at each station
body and can stretch parts
12 Task Cards
of the body that are not
Music
typically stretched.
Why is Target HR
important?
When you exercise you
want to reach your target HR
in order to make the exercise
beneficial to your body.
When you are in your
target heart rate you are in
your zone of optimal
performance (ZOOP). In order
to perform well you must be
in your ZOOP because it is the
area in which your body
functions the most efficiently.
yoga
Breathing and
Breathing in yoga can
Informing:
Heart Rate:
Teacher will refine
Circuit Training:
Teacher will give a
What will we be
doing today?
Today we are going to Refining/Extending:
be going through a bunch
of yoga poses. While we are
doing these poses we want
to focus on breathing. We
are going to inhale through
our nose and exhale
through our mouth. We are
Exercise #1 Pushups:
Students will have their
arms shoulder width apart
and their back and legs
straight. They will lower
their body so their arms
4
What will we be
doing today?
Today we will be playing
soccer, the objective for
today is to find our target
heart rate and stay in the
target heart rate while we are
participating in the activities.
Refining/Extending (2
Minutes)
Pass:
Trap:
Refining/Extending:
Camel: Students will
stay on their knees, and
will let their arms drape like
curtains, they will lean
back. The goal is to have
the students hand touch
their feet, and the students
head to be up.
Upward Facing Dog:
Students will point their
feet behind them, and keep
their lower half on the
ground. Using the arms
they will bring their upper
body up making their arms
perpendicular to the
ground.
Downward Facing
are at 90 degrees.
Extension Up: Students will hold
their body at 90 degrees for
three seconds before raising
their body again.
Extension Down: Students will go
on their knees to do the pushups
so that it is not as hard.
Exercise #2 Ab
Kicks: Students will lay on
their back with their arms
out to the side. They will
keep their legs straight,
about 6 inches off the
ground and will alternate
kicking.
Ext. Up: Students will raise their
leg higher on the kick
Ext. Down: Students will put the
non-kicking leg on the ground
Exercise #3 Squats
Students will place their
legs ab out shoulder width
5
Learning Activities:
Warm-Up (5
Minutes)
Jog 1 Lap around half
the field.
Dynamic Warm-Up:
Students will then get into their
teams they were assigned to and
do a dynamic warm up on their own
they will be able to check their
heart rate monitor while exercising
to make sure they are getting into
the target heart rate zone.
All warm ups must include:
15 seconds of high knees: Students
will jog around their designated
area bringing their knee to their
chest, alternating legs every step.
Exercise #6 Step
block shuffle Students will
start standing next to the
bock. They will step onto
the block with one foot,
sideways, followed by
bringing the next foot onto
the block. From there the
students will step off the
block in the reverse that
they got on. They will
continue to do this through
the course of the activity.
Ext. Up: Students will raise the
blocks height.
Ext. Down: Students will take
7
Passing Lines (5
Minutes)
Students will get into
two groups within their team
(3 and 3) and will pass and
move between their cones.
They will always be moving
because there will only be 3
people. When they pass the
ball they will run to the cone
across from them and get
ready to receive the ball
again.
Extension Up: Students
will move the cones further
apart making them have to
run for a longer duration after
passing the ball.
Extension Down:
Students will move the cones
closer together making it a
shorter run, post pass.
TRANSITION: STUDENTS WILL HAVE
1 MINUTE TO CHECK THEIR HR TO
MAKE SURE THEY ARE IN THE
TARGET HR ZONE. IF THE ARE NOT
Extension Up:
Students will hold the
position for a longer
Exercise #7
Resistance band curl
Students will work on their
bicep muscles by grabbing
resistance band, standing
in anatomical position,
palms forward. They will
raise their arm so the hand
is the same height as the
shoulder. The only
movement is from the
forearm and elbow.
Ext. Up: Students will raise the
resistance of the band
Ext. Down: Students will lower
the resistance of the band.
Exercise #8
Superman Students will lay
on their stomach with their
arms over their head. They
will raise their upper body
and lower body off the
8
Team Passing (5
Minutes)
Students will pass and
move in their designated
area, they will vary their
movement speed and effort in
order to stay in the target
heart rate zone.
Extension Up: Students
will have to make a 10 yard
sprint after passing the ball.
Extension Down:
Students will get in a circle
and jog in place, while
passing the ball amongst their
team.
Round Robin
Gameplay (3, 5 minute
games)
Students will play 6v6
duration.
Extension Down:
Students will not hold the
position as long. Students
will not stretch as far.
Learning Activities:
Warm Up:
ground.
Ext. Up: Students will hold their
body up for 2 seconds when they
raise
Ext. Down: Students will only
raise their upper body.
Exercise #9 Squat
Cool Down: (5
Minutes)
Students will do a light
jog across the field one time,
on the way back they will
shake out and stretch their
muscles. They will finish by
stretching while the teacher
goes over the goals and focus
of the day in the closure.
Facing Dog
Pose #3: Downward
Facing Dog
Pose #4: Standing
Half Forward Bend
Pose #5: Warrior
Pose #6: Triangle
Pose #7: Standing
Back Bend
Pose #8: Revolved
Chair
Pose #9: Reverse
Plank
Pose #10: Pigeon
Pose #11: Head to
Knee Forward Bend
Pose #12: Forward
Bend
Assessment: (1 minute)
http://www.coachingsoccer101
.com/drills.htm
Learning Activities:
Warm Up
Students will warm
up by listening to a song
that is on a loop. All
students will do a dance
move when it is their turn.
They will do the dance
move and the rest of the
class will follow for an 8
count. This will go on until
all students have shared a
dance move two times.
Circuit Training
Students will go
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