Physical Education Teacher
Age Appropriate Exercises for Each Grade – Changing as the Year Progresses
Over 170 Exercise Protocols – Eight Movement Categories
Each of the protocols has a mobile ready description of the exercise, giving a clear description of how to do it.
This sections explains the purpose for each exercise, including the overall movement category and the movement skills and muscle groups sought to be developed. Movement Categories are Balance & Stability, Dynamic Movement, Plyometrics, Fun Drills, Linear Speed & Agility, Lateral Speed & Agility, Object Control, and Strength/Power/Endurance.
Tips are provided to ensure that each coach knows what errors in form need to be identified and corrected.
A short video of each exercise is available to see the protocol and its proper form.
Balance & Stability
Balance (1 Foot)
Stand with both feet on the ground, then raise one foot and remain in balance for 5 seconds. Perform bilaterally. 2 sets of 6 reps. Level 2.
Balance & Stability: With single leg balance exercises your glute medius is engaged and worked. Therefore, this helps with hip stabilization. It also t helps with core stabilization – this in turn helps to improve your coordination, athletic skill, and posture.
Raised leg should be in sagittal plane with hip and 45 degrees and knee at 90 degrees. Look for minimal movement during the activity. Large movements or hopping should end the activity.
With feet pointed forward, in an athletic position begin back pedaling while maintaining hip hinge and knee flexion. The student should have markings on the ground or court to direct them without having to turn to look backwards. Level 3.
Dynamic Movement: This basic movement is required to stimulate the brain in multiple planes. It promotes stability throughout all bipedal functional movements.
Make sure you find an open space to run backwards and know what is behind you. Try to increase your foot speed without breaking your mechanics.
Linear Speed & Agility
Sprint Technique – Wall Drill
Lean into a wall with the body straight at about 60° with the arms overhead. At the go signal, bring one knee up towards the chest where the thigh is parallel to the ground. Hold position with the back leg straight and knee extended. At go, bring the other leg up in the same position. 3 sets of 6 reps with each leg. Next phase is to do three quick steps using the form described. Perform bilaterally.
Speed & Agility – Linear Movement: This develops the linear plane of proper run technique and also develops fast twitch muscle fibers.
Concentrate on the explosive nature of the movement. Be sure the arm and leg movement are completely liner with no cross body movement.
Ball – Dribble (Feet)
Placing a ball on the ground, push the ball with the foot while walking forward, controlling the distance traveled by the ball. Repeat as the student approaches the ball. Level 3.
Object Control: Ball skills not only prepare children for extracurricular activities, but they help to address bilateral skills, hand-eye coordination, timing, sequencing, motor planning, and attention.
Keep your head up as you dribble. Use both feet to kick the ball ever so lightly without losing control at a comfortable speed for you. You should touch the ball with the inside of your shoes, for the most part, for better control. But you can touch it with the outside of your shoe as well.
Push Up Position – Hold
From the knees, get into pushup position. Hands and arms should not be forward of the chest and not outside of the shoulders. Legs should be shoulder width apart. Hold for 10 seconds. Three reps. Level 2.
Plyometrics: This helps develop upper body strength and trunk stability.
Make sure that the backs stay straight – not arched or concave. Watch the shoulder blades to observe stability. If the shoulder blades wing the athlete should be instructed to push out more until they sit on the ribs. Maintenance of knee extension is important for the younger athletes. They should not be allowed to “cheat” with this position, because they quickly learn a bad start position.
Ball – Wall Reaction – Chase
Hold a ball in the air with the student approximately 15 feet away in sprint start position. When the ball is thrown against a wall, the student runs and catches the ball before it bounces twice. Have them perform with the ball on both the left and right side. Level 1.
Fun Drills: This develops reactivity, start technique, and hand-eye coordination.
Be sure the proper to be in Athletic Position, that the proper start technique is used, and proper running form is maintained.
Lateral Speed & Agility
Shuffle – Stop (Open/Closed Drills) (L/R)
This is a lateral shuffle with an exaggerated arm swing that crosses the torso. Shuffle 10 yards in one direction, stop, then shuffle 10 yards in the opposite direction. Level 3.
Speed & Agility – Lateral Movement: This develops both upper and lower body and is cardiovascular exercise.
Time the lateral arm swing with the movement of the legs. Keep the upper body stable and facing forward. There is an airborne component to this exercise.
With a barbell on the shoulders in front of the neck, raise the elbows, open the hips and squat until hips go below the knees. Push up with weight on your heels. 3 sets of 6 reps. Level 3.
Strength – Endurance – Power: This is a compound drill that involves the quadriceps, calves, glutes, and hamstrings.
This can be done with a pvc bar. Avoid this drill if they have back issues. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.