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Plyo-Jump
May 9, 2014 | by
Primary Market
Education, Secondary Ed
Character Focus
Cooperation, Teamwork
Items Needed
2 or more Toobeez sets
The Activity Time
45 minutes

Objectives

  • Increase cardio-respiratory endurance and flexibility
  • Understand the benefits of jumping and how it relates to other skills through plyometric exercises
  • Differentiate between a set and a repetition
  • Demonstrate a hop, a leap and a jump over an obstacle
  • Discuss and reflect on the experience
Character Focus
Cooperation/Teamwork
The Challenge
Students will use agility and plyometric exercises to jump over the Toobeez “river.”
Preparation
Time: 5 minutes

Materials

  • 2 or more Toobeez sets

Setup

  • Place the various Toobeez tubes on the floor.
  • Placing the Toobeez end-to-end, create an S-shped line. This line will represent the Toobeez “river.”
Activity Plan

Time: 45 minutes

Space: Lots

Instruction: Whole class

Helpful Hints

  • Be sure to review these tips prior to beginning the activity, and if necessary, share reminders with the group during the activity.
  • Jump slowly to start the exercise; speed can increase with practice
  • These exercises are moderate-impact to high-impact. They can cause stress to the muscles, bones and joints
  • Progress slowly. Do not try these exercises more than two or three times in a week
  • Start by using both feet to complete one to two sets (with ten repetitions per set)

Activity Instructions

1. Circle up the group, and discuss with students the difference between sets and repetitions while exercising.

2. Read the following Activity Challenge Box to the group.

Challenge: Students will use agility and plyometric exercises to jump over the Toobeez “river.”

3. Gather students around the Toobeez that are on the floor and discuss the term “plyometric exercise.”

Plyometrics are exercises that involve rapid stretching then shortening of a muscle group during movements. Plyometric exercises help build basic muscle strength, power, and speed.

Poly-Jump1

4. Discuss proper form with the students: The feet should be shoulder-width apart and the hands should be placed on the hips. Students’ knees should remain bent slightly so they use their calf muscles.

5. The teacher should select a student to demonstrate the calf jump. The volunteer should jump slowly back and forth over the tube.

6. At this point, the teacher should point out the use of the calf muscles during the demonstration.

7. Now each student can take a turn to jump over the tube. Have each student work their way along the river. Stagger the students so they avoid colliding with one another.

8. After the activity, move to the “Activity Discussion and Processing” section of the activity.

Assessment

  • Students will discuss the importance of jumping and *plyometric exercises
  • Teacher’s observation of student participation
  • Discussion of adjustments made during jumping activities

Activity Discussion and Processing

To close the lesson, end with a group discussion about what was learned during the activity. Circle up the group, and work through the following questions. If possible, record the group’s responses on flip chart paper so all comments are displayed.
  • How was your body affected by completing these exercises?
  • How did this activity help you to work with your partner?
  • What steps did you follow to build the mini hurdles?
  • What were the differences you experienced by doing the various kinds of movements?
  • How did you feel after you completed your set of ten repetitions?

Activity Variations

1. One-legged hop.
Poly-Jump2Complete this activity in the same way, but have the students lift one leg off the ground when jumping.

2. Calf jump spins.
Have the students attempt to spin as you jump. The goal is to spin 360 between jumps using both feet.

3. Hurdle jumps.
After the students experience success, have them create a mini-hurdle using the 11” and the 16” tubes. A demo should be completed prior to this variation so the students can duplicate the movements for their pair. With their partners, have students take turns jumping, leaping and hopping over the hurdle. Each student should complete one set of ten repetitions. Students can then advance to attempt a one-legged calf jump or a calf jump spin over the hurdle.

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About Author
Tim Arem (10 Activities)
Tim Arem is an award-winning fitness educator who believes in sharing health, fitness and entertainment with children and adults of all ages. Tim's love and concern for children extends across the United States and he actively supports the Special Olympics. He is an inspiration for motivating teachers and students in schools with his fitness pep rallies.
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