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Circuit Training Unit Plan Collaboration

Unit: Circuit Training
Grade: 4-6

Basic Rules: Keep the ball on the floor unless performing a specific exercise that requires lifting the ball, always keep ball under control, sit quietly on ball when instructor is talking.

Basic Skills: Balance, locomotor on ball, strengthening of abs, back, arms & legs, self-control, ability to stay on task, self-discipline

Games: Activities designed to enhance balance, ball control, leg, ab & back strength

Assessment: Visual monitoring of individuals to make sure students are performing correctly and staying on task, also monitoring students abilities

Equipment: fit balls (sized appropriately for children) at least one ball for two kids, station signs,assessment check-list, rules signage
(local fitness centers or YMCA’s might be willing to loan out fit balls for a day if a budget didn’t allow for them)

Lesson Plan:

Rules: Begin class with rules regarding use of fit balls.

Warm-Up Game: Play a game of tag, ½ the class has a fit ball and the other ½ is “it”. Those that are “it” are stationed in the center of the floor area and those on the fit balls are lined up on one side. On “GO” those on the fit balls attempt to bounce their way to the other side of the playing area w/o being tagged. If a person is tagged then they trade places with the person who tagged them and play continues.
Time: 5 min.

Stations: Explain to the children that they will be rotating through each station working on building muscle strength and becoming more physically fit. Quickly explain each station and demo. if necessary and then assign children to stations. On your cue they will begin their work-out and on cue (a whistle, or the stopping of music, or a horn, etc.) they will rotate to the next station (clockwise). 2 ½ min. at each station w/30 sec. to get to next station.
Time: 2 min.

Station 1: Bridge:

Targets - Backs of thighs, buttocks, & abs
Lie on your back with your legs extended, feet hip width apart, and calves and ankles resting on the ball. Exhale, engage your abdominal muscles, and lift your butt toward the ceiling, taking care not to arch your back. Hold for 2 to 5 seconds, then slowly lower yourself back to the starting position. Make this move more difficult by moving the ball closer to your ankles or easier by resting it under your knees. Try for 10 reps.
Time: 2 ½ min.

Station 2: Push-Up:

Targets - chests, triceps, abs, shoulders & back
A. Lie on the ball on your stomach. Carefully walk your hands forward on the floor until the ball is centered on your thighs. Extend your legs and hold your body in a straight line.
B. Inhale, bend your elbows, and lower your chest to the floor. Exhale and push back up to the plank position. Keep your back flat. If this is too difficult, perform the move while resting on your knees.
Repeat as many times as you can, eventually working up to 10 reps.
Time: 2 ½ min.

Station 3: Back extension
Position the ball under your hips and lower torso with the knees straight or bent. With hands behind the head or behind back, slowly roll down the ball. Lift your chest off the ball, bringing your shoulders up until your body is in a straight line. Make sure your body is in alignment (I.e. head, neck, shoulders and back are in a straight line), your abs are pulled in and that you don’t hyperextend the back.
Time: 2 ½ min.

Station 4: Butt Lift
Lie on the ball with the head, neck & shoulders supported, knees bent and body in a table-top position. Lower the hips towards the floor w/o rolling on the ball. Squeeze the glutes to raise hips until body is in a straight line like a bridge.
Time: 2 ½ min.

Station 5: Ball Twist
Get into a push-up position with the feet on either side of the ball (turning your ankles so that you are hugging the ball). Hold body in a straight line w/abs pulled in, hips straight and hands directly under shoulders. Slowly twist the ball to the right while trying to keep your shoulders level, then to the left. Don’t sag in the middle.
Time: 2 ½ min.

Station 6: Core crunchers
Get on your knees, bend at the waist and rest your elbows on the ball. Squeezing your abs, roll the ball forward until your upper body and thighs form a straight line. Roll back to starting position.
Time: 2 ½ min.

Closing Activity: Have a balancing contest. The two children who are working together, sharing a ball would time each other to see who can sit on the ball with feet up the longest,lay on tummy with no hands or feet touching the longest, etc.
Time: 5 min.

Have children line balls up on wall of area so they are ready for the next group.