Bball WNBA Sparks Basics 20 Circuit. M.Circuit 20 Hurdle Ball J.Rope Band

Transcription

1 Grade Unit Skill Folder Sub Folder Sub Folder Lesson Title Description Time Equipment Aerobic Jump Rope Jump Rope Buddy Lee J. Rope Buddy Lee Intro Buddy Lee's story about how he got into jump roping and how it helped him train to be an Olympian. 15:02 jump ropes/stretch bands Basketball/Power Dribbling Sports Basketball WNBA Bball WNBA Sparks Basics Starts off lesson with Dribbling and ball handling series. 13:58 Basketballs Basketball/Power Dribbling Sports Basketball MIKE PENBERTHY Bball Mike Penberthy Intro 9:18 Basketballs Basketball/Power Passing/Catching Sports Basketball WNBA Bball WNBA Sparks Basics Starts at 3:45. Chest, bounce, over head and wrap around pass is taught with cues. 13:58 Basketballs Basketball/Power Passing/Catching Sports Basketball MIKE PENBERTHY Starts at 3:11, teaches wrap around pass, the step and how to protect the ball with your body. 9:18 Basketballs Basketball/Power Shooting Sports Basketball WNBA Bball WNBA Sparks Basics Starts at 10:10. BEEF method taught 13:58 Basketballs Basketball/Power Shooting Sports Basketball MIKE PENBERTHY Bball Mike Penberthy Intro Starts at 4:10. Detailed cues of shooting form, and how to shoot a free throw. 9:18 Basketballs Basketball/Power Defense Sports Basketball MIKE PENBERTHY Bball Mike Penberthy Intro Starts at beginning of lesson. positioning, footwork, shuffle/def. slide 9:18 none Basketball/Power Dribbling, passing, shooting Sports Basketball WNBA Bball WNBA Warm Up 1 Great, short,intro or review to the three skills. 5:46 Basketballs Basketball/Power Dribbing, passing Sports Basketball WNBA Bball WNBA Sparks Basics 20 Four station circuit with passing, ball handling/dribbling, agility ladder, and agility cone exercises. 25:13 ladder, basketball, cones Basketball/Power Power 20 M. 20 Hurdle Ball J.Rope Band One station of bounding side to side over hurdles, and forward bounding with arms. 22:07 Hurdles(cones), Jump Ropes, Bands, Stability Ball(Sandbells) Basketball/Power Power 20 M. 20 Ball Hurdle J.Rope Two of bounding(forwards/backwards and side to side) over single hurdle/cone and multiple other bounding exercises. 26:14 Stability Ball (sandbells), hurdles(cones) Jump Ropes Basketball/Power Power 30 M. 30 Herschel and Gina Two of shadow boxing, jab cross uppercut uppercut hook, jab jab cross uppercut. 2nd series works upper and lower body. Emphasize exploding the punches from the core for improved power. 38:35 Bands Hurdles(cones), Jump M. 30 Hurdle Ball J.Rope Same as 20min circuit, bounding over cones sideways and Ropes, Bands, Stability Basketball/Power Power 30 Band forwards, but time is extended. 34:02 Ball(Sandbells) Basketball/Power Power fusion ** any of the Fusion lessons could work for Power none gram Components HOPSports Instructions Assessment gram Sit and Reach, PACER, Trunk lift, push up, curl up Instructional video for teachers on how to properly assess gram. Cues and tips for students on the proper form for each component tested. varies n/a Soccer/Core Trapping Sports Soccer Erin Misaki Soccer Erin Misaki Intro Starts at 2:40. Trapping points are discussed and foot work involved. 11:18 Soccer balls Soccer/Core Passing Sports Soccer Erin Misaki Soccer Erin Misaki Intro Starts at 8:55. Partner drills incorporating passing and trapping. 11:18 Soccer balls Soccer/Core Core S. Cherl Broughton Abs Starts at 2:50. Knees Raises, Oblique Blasters, Praying Mantis, Short Side Burns, Popsicles w Splinters, Icicles w Splinters, Ab Blasters & Elevators, Stackers, Killer Core Crunch 46:37 none needed, possible bands Soccer/Core Core fusion Fusion Cardio ** any of the Fusion lesson could work for Core 10:54 none Soccer/Core Core Pilates HOPS Pilates Pilates HOPS Pilates Intro Seven basic Pilates moves. 10:29 mat Soccer/Core Core M. 30 Iso Ladder Mash Up 2 agility, 2 core 37:29 2 ladders, square pads for each student at core Soccer/Core Core M. 30 Mega Mash Up 2 core (one uses stability ball the other is doing core work on the ground), 2 agility (one ladder station, other station cones. 37:46 cones, stability ball, ladder, square pads Soccer/Core Core Sergio Sergio Core Grid Basic Ab workout, planks, side planks, elbows to knees. 3:29 none

2 Grade Unit Skill Folder Sub Folder Sub Folder Lesson Title Description Time Equipment Tennis/Agility Ready Position Sports Tennis Tennis Nels Van Patton Intro Starts at beginning of lesson. positioning. 8:28 Tennis racket, HOPSticks Tennis/Agility Forehand/grip Sports Tennis Tennis Nels Van Patton Intro Forehand starts at 6:12. Full swing with follow through is taught. 8:28 Tennis racket, HOPSticks Tennis/Agility Agility 10 min M. 10 Ladder 1 Six ladder. 14:49 6 agility ladders Tennis/Agility Agility 10 min M. 10 Ladder 2 Six ladder. 15:25 7 agility ladders Tennis/Agility Agility 20 min M. 20 Intro to Ladder Six ladder. 20:08 5 agility ladders, one ladder taken apart into squares for "lily pads" Tennis/Agility Agility M. 30 Mega Mash Up 2 core (one uses stability ball the other is doing core work on the ground), 2 agility (one ladder station, other station cones. 37:46 cones, stability ball, ladder, square pads Tennis/Agility Agility M. 30 Iso Ladder Mash Up 2 agility, 2 core 37:29 2 ladders, square pads for each student at core Flag Football /Muscular Flag Football /Muscular Flag Football /Muscular Endurance Endurance S. Cheryl Broughton Lower S. Cheryl Broughton Upper Endurance Sandbells -45 Second SandBells 45 2_1-4 Series of lower body exercises, master squats, squat n punch, squat n kick, lunge series. Some exercises use bands and added weight(dumbbells, sandbells). All exercises can be done with out weight. 47:47 Bands, weights Series of upper body exercises bicep curls, jumping jacks n jab, tricep kick backs, front arm raises, push up twisters, four count kickbacks. 33:18 Bands, weights Partner activities, this circuit works best when the students stay stationary but their activity changes.. There is not a lot of time built into the circuit for transition. 27:24 One sandbell for every 2 students. Flag Football /Muscular Endurance Sandbells Combos ** 14 different individual workouts. These combos could be used as a 5min station while half of the class is doing a separate activity/workout. And switch after session is over. 5-6mins Sandbells. For this lesson every student must have their own sandbell. Volleyball/Cardio Forearm pass/body positioning Sports Volleyball Annett Davis Vball Annett Davis Intro Volleyball/Cardio Set/Overhead Pass Sports Volleyball Annett Davis Vball Annett Davis Intro Volleyball/Cardio Cardio Blake Blake 1 Volleyball/Cardio Cardio Blake Blake 2 Volleyball/Cardio Cardio Blake Blake 3 Volleyball/Cardio Cardio Blake Blake Asteroids Volleyball/Cardio Cardio Blake Blake Holojen Volleyball/Cardio Cardio Instant Recess Instant Recess Volleyball/Cardio Cardio Fusion Fusion Black This is a good over all intro to the unit. Starts at beginning of lesson. positioning, how to hold hands, platform, and move feet. 9:35 none Starts at 5:40. Great cues for hand positioning and footwork for setting. 9:35 none Low and high impact cardio aerobic lessons combining kickboxing and dance moves. 11:02 none Low and high impact cardio aerobic lessons combining kickboxing and dance moves. 11:12 none Low and high impact cardio aerobic lessons combining kickboxing and dance moves. 11:16 none Low and high impact cardio aerobic lessons combining kickboxing and dance moves. 10:39 none Low and high impact cardio aerobic lessons combining kickboxing and dance moves. 10:18 none Cardio routine lead by Atlanta Falcon, Chris Draft, feet are constantly moving, during rest time wellness concepts are emphasized through questioning. 12:40 none Arts routine with Guillermo Gomez, working upper and lower body while consistently moving. 10:54 none Track & Field/Flexibility Flexibility Yoga Jackie Yoga Jackie Warrior Poses Lesson lead by a yoga instructor, with a variety of different static stretches. 10:47 mats recommended but not mandatory.

3 Grade Unit Skill Folder Sub Folder Sub Folder Lesson Title Description Time Equipment Yoga Maeve Salutation Yoga routine incorporating most sun salutation poses, the back mats recommended but Track & Field/Flexibility Flexibility Yoga Maeve Yosemite drop of this lesson is Yosemite National Park. 12:37 not mandatory. Track & Field/Flexibility Flexibility Yoga Maeve Yoga Maeve Vinyasa Flow Lesson lead by a yoga instructor, covering a variety of flowing yoga poses. 10:30 mats recommended but not mandatory. Track & Field/Flexibility Flexibility Cool Down Stretch Cool Down Stretch Maeve Series of seated static stretches that is great for a cool down after a vigorous workout. 9:52 mats recommended but not mandatory. Track & Field/Flexibility Flexibility Pilates HOPS Pilates Pilates HOPS Pilates Intro Seven basic Pilates moves. 10:29 mats recommended but not mandatory.

4 Grade Unit Skill Folder Sub Folder Sub Folder Lesson Title Description Time Equipment Bowling/Cardio Cardio Aerobics Jenny Blake Blake 1 Low and high impact cardio aerobic lessons combining kickboxing and dance moves. 11:02 none Bowling/Cardio Cardio Aerobics Jenny Blake Blake 2 Low and high impact cardio aerobic lessons combining kickboxing and dance moves. 11:12 none Bowling/Cardio Cardio Aerobics Jenny Blake Blake 3 Low and high impact cardio aerobic lessons combining kickboxing and dance moves. 11:16 none Bowling/Cardio Cardio Aerobics Jenny Blake Blake Asteroids Low and high impact cardio aerobic lessons combining kickboxing and dance moves. 10:39 none Bowling/Cardio Cardio Aerobics Jenny Blake Blake Holojen Low and high impact cardio aerobic lessons combining kickboxing and dance moves. 10:18 none Bowling/Cardio Cardio Instant Recess Instant Recess Cardio routine lead by Atlanta Falcon, Chris Draft, feet are constantly moving, during rest time wellness concepts are emphasized through questioning. 12:40 none Bowling/Cardio Cardio Fusion Fusion Black Arts routine with Guillermo Gomez, working upper and lower body while consistently moving. 10:54 none Training/Power Upper Training/Power Lower Training/Power Lats, Chest Press 20 Minute S. Cheryl Broughton Upper S. Cheryl Broughton Lower M. 20 On Track to Series of upper body exercises bicep curls, jumping jacks n jab, tricep kick backs, front arm raises, push up twisters, four count kickbacks. 33:18 Bands, weights Series of lower body exercises, master squats, squat n punch, squat n kick, lunge series. Some exercises use bands and added weight(dumbbells, sandbells). All exercises can be done with out weight. 47:47 Bands, weights This circuit has two ladder, one band that includes Lateral Raises and Horizontal Chest Press, 4th station involves a stability ball, but a sandbell can be substituted. 24:12 Bands, Stability ball or sandbell, 2 ladders Training/Power Bicep, Leg Press, Lats, Tricep 30 M. 30 Herschel and Gina Two of shadow boxing, two of band exercises, including Bicep Curl and Leg Extension/Press, Lateral Raises and Tricep Pushbacks, Shrugs, Seated Row. 38:35 Bands

5 Training/Power Power Training/Power Power M. 20 Hurdle Ball J.Rope Band M. 20 Ball Hurdle J.Rope One station of bounding side to side over hurdles, and forward bounding with arms. 22:07 Two of bounding(forwards/backwards and side to side) over single hurdle/cone and multiple other bounding exercises. 26:14 Hurdles(cones), Jump Ropes, Bands, Stability Ball(Sandbells) Stability Ball (sandbells), hurdles(cones) Jump Ropes Training/Power Power Training/Power Power Training/Power Power M. 30 Herschel and Gina M. 30 Hurdle Ball J.Rope Band Two of shadow boxing, jab cross uppercut uppercut hook, jab jab cross uppercut. 2nd series works upper and lower body. Emphasize exploding the punches from the core for improved power. 38:35 Bands Same as 20min circuit, bounding over cones sideways and forwards, but time is extended. 34:02 fusion ** any of the Fusion lessons could work for Power none Hurdles(cones), Jump Ropes, Bands, Stability Ball(Sandbells) Disc Golf/Muscular Strength Disc Golf/Muscular Strength M. Strength M. Strength S. Cheryl Broughton Lower S. Cheryl Broughton Upper Series of lower body exercises, master squats, squat n punch, squat n kick, lunge series. Some exercises use bands and added weight(dumbbells, sandbells). All exercises can be done with out weight. 47:47 Bands, weights Series of upper body exercises bicep curls, jumping jacks n jab, tricep kick backs, front arm raises, push up twisters, four count kickbacks. 33:18 Bands, weights Disc Golf/Muscular Strength Disc Golf/Muscular Strength M. Strength M. Strength Sandbells - 45 Second Sandbells Combos SandBells 45 2_1-4 ** 14 different individual workouts. Partner activities, this circuit works best when the students stay stationary but their activity changes.. There is not a lot of time built into the circuit for transition. 27:24 These combos could be used as a 5min station while half of the class is doing a separate activity/workout. And switch after session is over. One sandbell for every 2 students. Sandbells. For this lesson every student must have their own 5-6mins sandbell. gram Components HOPSport s Instructio ns Assessment gram Sit and Reach, PACER, Trunk lift, push up, curl up Instructional video for teachers on how to properly assess gram. Cues and tips for students on the proper form for each component tested. varies n/a

6 Hockey&Floorball/Agility Grip/Dribble Sports Sports Hockey&Floorball/Agility Passing Sports Hockey&Floorball/Agility Shooting Hockey&Floorball/Agility Agility Hockey&Floorball/Agility Agility Hockey Hockey Hockey 10 min 10 min Hockey Sebastian Fortier Intro This is a good overall intro to the unit. Starts at the beginning of the lesson. Grip and hand positioning is discussed, good cues are given about how to hold and handle the hockey stick. HOPSticks, or 20:43 hockey sticks Hockey Sebastian HOPSticks, or Fortier Intro Starts at 14:28. Passing drill. 20:43 hockey sticks Hockey Sebastian HOPSticks, or Fortier Intro Starts at 19:34. Proper wrist shot is demonstrated. 20:43 hockey sticks M. 10 Ladder 1 Six ladder. 14:49 6 agility ladders M. 10 Ladder 2 Six ladder. 15:25 7 agility ladders Hockey&Floorball/Agility Agility Hockey&Floorball/Agility Agility Hockey&Floorball/Agility Agility 20 min M. 20 Intro to Ladder Six ladder. 20:08 2 core (one uses stability ball the other is doing M. 30 core work on the ground), 2 agility (one ladder Mega Mash Up station, other station cones. 37:46 M. 30 Iso Ladder Mash Up 2 agility, 2 core 37:29 5 agility ladders, one ladder taken apart into squares for "lily pads" cones, stability ball, ladder, square pads 2 ladders, square pads for each student at core Softball/Core Base running Sport Baseball Ryan Haag Basketball Ryan Haag Warm Up This is a good overall intro to the unit. Starts at 2:58. Lead offs and stance is discussed. 7:29 none Softball/Core Fielding Softball/Core Batting Softball/Core Core Softball/Core Core Softball/Core Core Sport Sport Softball/Core Core Baseball Baseball fusion Pilates Ryan Haag Ryan Haag HOPS Pilates Basketball Ryan Haag Warm Up Basketball Ryan Haag Warm Up Starts at beginning of lesson. Ready position, pre pitch and fielding, how to move body and feet to get in front of ball. Drop step starts at 5:28, how to chase down a fly ball. 7:29 none Starts at 4:13. Stance, proper batting form, and swing are demonstrated. 7:29 none S. Cherl Broughton Abs Starts at 2:50. Knees Raises, Oblique Blasters, Praying Mantis, Short Side Burns, Popsicles w Splinters, Icicles w Splinters, Ab Blasters & Elevators, Stackers, Killer Core Crunch 46:37 none needed, possible bands Fusion Cardio ** any of the Fusion lesson could work for Core 10:54 none Pilates HOPS Pilates Intro Seven basic Pilates moves. 10:29 mat M. 30 Iso Ladder Mash Up 2 agility, 2 core 37:29 2 ladders, square pads for each student at core

7 Softball/Core Core Softball/Core Core M. 30 Mega Mash Up 2 core (one uses stability ball the other is doing core work on the ground), 2 agility (one ladder station, other station cones. 37:46 Sergio Sergio Core Grid Basic Ab workout, planks, side planks, elbows to knees. 3:29 none cones, stability ball, ladder, square pads Ultimate Frisbee/Flexibility Flexibility Ultimate Frisbee/Flexibility Flexibility Ultimate Frisbee/Flexibility Flexibility Ultimate Frisbee/Flexibility Flexibility Ultimate Frisbee/Flexibility Flexibility Yoga Jackie Yoga Maeve Yoga Maeve Cool Down Stretch Pilates HOPS Pilates Yoga Jackie Warrior Poses Lesson lead by a yoga instructor, with a variety of different static stretches. 10:47 Yoga Maeve Yoga routine incorporating most sun salutation poses, the Salutation Yosemite back drop of this lesson is Yosemite National Park. 12:37 Yoga Maeve Vinyasa Flow Cool Down Stretch Maeve Lesson lead by a yoga instructor, covering a variety of flowing yoga poses. 10:30 Series of seated static stretches that is great for a cool down after a vigorous workout. 9:52 Pilates HOPS Pilates Intro Seven basic Pilates moves. 10:29 mats recommended but not mandatory. mats recommended but not mandatory. mats recommended but not mandatory. mats recommended but not mandatory. mats recommended but not mandatory.

8 Grade Unit Skill Folder Sub Folder Sub Folder Lesson Title Description Time Equipment Badminton/Agility Forehand/Grip Sport Badminton DR GONG Overhead Clear Badminton/Agility Shot Sport Badminton DR GONG Badminton/Agility Backhand Sport Badminton DR GONG Badminton/Agility Serve Sport Badminton DR GONG Badminton/Agility Review/Practice Sport Badminton DR GONG Badminton Dr. Gong 101 Starts at the beginning of lesson. Proper technique for the forehand is demonstrated. 17:54 Badminton Dr. Gong 101 Starts at 7:42, proper technique for the overhead clear shot. 17:54 Badminton Dr. Gong 101 Starts at 3:36, proper technique for the backhand. 17:54 Badminton Dr. Gong 101 Starts at 15:40. Serve is modeled and time to watch and practice is given. 17:54 This is great practice once students have learned the different strokes. It is a Badminton Dr. vertical, interactive "wii-like" game. The birdie is hit to them by Dr Gong and Gong Game the student practice hitting it back. 3:14 HOPStick or badminton racket HOPStick or badminton racket HOPStick or badminton racket HOPStick or badminton racket HOPStick or badminton racket Badminton/Agility Agility Badminton/Agility Agility Badminton/Agility Agility 10 min 10 min 20 min M. 10 Ladder 1 Six ladder. 14:49 6 agility ladders M. 10 Ladder 2 Six ladder. 15:25 7 agility ladders 5 agility ladders, one ladder taken apart M. 20 Intro into squares for "lily to Ladder Six ladder. 20:08 pads" Badminton/Agility Agility Badminton/Agility Agility M. 30 Mega Mash Up 2 core (one uses stability ball the other is doing core work on the ground), 2 agility (one ladder station, other station cones. 37:46 M. 30 Iso Ladder Mash Up 2 agility, 2 core 37:29 cones, stability ball, ladder, square pads pads for each student at core Dribbling Sports Basketball WNBA MIKE Dribbling Sports Basketball PENBERTHY Passing/Catching Sports Basketball WNBA MIKE Passing/Catching Sports Basketball PENBERTHY Shooting Sports Basketball WNBA MIKE Shooting Sports Basketball PENBERTHY MIKE Defense Sports Basketball PENBERTHY Dribbling, passing, shooting Sports Basketball WNBA Bball WNBA Sparks Basics Starts off lesson with Dribbling and ball handling series. 13:58 Basketballs Bball Mike Penberthy Intro 9:18 Basketballs Bball WNBA Sparks Starts at 3:45. Chest, bounce, over head and wrap around pass is taught with Basics cues. 13:58 Basketballs Starts at 3:11, teaches wrap around pass, the step and how to protect the ball with your body. 9:18 Basketballs Bball WNBA Sparks Basics Starts at 10:10. BEEF method taught 13:58 Basketballs Bball Mike Penberthy Intro Starts at 4:10. Detailed cues of shooting form, and how to shoot a free throw. 9:18 Basketballs Bball Mike Penberthy Intro Starts at beginning of lesson. positioning, footwork, shuffle/def. slide 9:18 none Bball WNBA Warm Up 1 Great, short,intro or review to the three skills. 5:46 Basketballs

9 Dribbling/ball handling Sports Basketball HARLEM Bball Harlem GLOBETROTT Globetrotters ERS Warm Up 1 Ball handling, controlled dribbling drills, band exercises. Suggested organization for this lesson: Students in roll check lines, alternate equipment, basketballs and bands. Half way through lesson 2:50ish, stop class and have students exchange basketballs for bands. 5:43 1/2 of the class with basketball, 1/2 of the class with bands Dribbling/ball handling Sports Basketball HARLEM Bball Harlem GLOBETROTT Globetrotters ERS Warm Up 2 Ball handling, controlled dribbling drills, band exercises. Suggested organization for this lesson: Students in roll check lines, alternate equipment, basketballs and bands. Half way through lesson 2:50ish, stop class and have students exchange basketballs for bands. 5:43 1/2 of the class with basketball, 1/2 of the class with bands Basketball/Power Dribbing, passing Sports Basketball WNBA Bball WNBA Sparks Basics 20 Four station circuit with passing, ball handling/dribbling, agility ladder, and agility cone exercises. 25:13 ladder, basketball, cones Dribbling/ball handling Sports Basketball Endurance Endurance Endurance Sandbells HARLEM Bball Harlem GLOBETROTT Globetrotters ERS Warm Up 3 S. Cheryl Broughton Lower S. Cheryl Broughton Upper -45 Second Endurance Sandbells Combos SandBells 45 2_1-4 ** 14 different individual workouts. Ball handling, controlled dribbling drills, band exercises. Suggested organization for this lesson: Students in roll check lines, alternate equipment, basketballs and bands. Half way through lesson 2:50ish, stop class and have students exchange basketballs for bands. 5:43 1/2 of the class with basketball, 1/2 of the class with bands Series of lower body exercises, master squats, squat n punch, squat n kick, lunge series. Some exercises use bands and added weight(dumbbells, sandbells). All exercises can be done with out weight. 47:47 Bands, weights Series of upper body exercises bicep curls, jumping jacks n jab, tricep kick backs, front arm raises, push up twisters, four count kickbacks. 33:18 Bands, weights Partner activities, this circuit works best when the students stay stationary but their activity changes.. There is not a lot of time built into the circuit for One sandbell for transition. 27:24 every 2 students. These combos could be used as a 5min station while half of the class is doing a separate activity/workout. And switch after session is over. 5-6mins Sandbells. For this lesson every student must have their own sandbell. gram Components HOPSports Instructions Assessment gram Sit and Reach, PACER, Trunk lift, push up, curl up Instructional video for teachers on how to properly assess gram. Cues and tips for students on the proper form for each component tested. varies n/a Golf/Cardio Full Swing Form/Grip Sport Golf JASON GORE Golf/Cardio Cardio Blake Golf/Cardio Cardio Blake Golf/Cardio Cardio Blake Golf Jason Gore Intro Blake 1 Blake 2 Blake 3 This lesson is a great intro to the unit. Club, hand, feet, hip, and shoulder position are demonstrated. Backswing and follow-through cues are given. 7:46 HOPSticks or none Low and high impact cardio aerobic lessons combining kickboxing and dance moves. 11:02 none Low and high impact cardio aerobic lessons combining kickboxing and dance moves. 11:12 none Low and high impact cardio aerobic lessons combining kickboxing and dance moves. 11:16 none

10 Golf/Cardio Cardio Blake Golf/Cardio Cardio Blake Blake Asteroids Blake Holojen Low and high impact cardio aerobic lessons combining kickboxing and dance moves. 10:39 none Low and high impact cardio aerobic lessons combining kickboxing and dance moves. 10:18 none Golf/Cardio Cardio Golf/Cardio Cardio Instant Recess Fusion Instant Recess Fusion Black Cardio routine lead by Atlanta Falcon, Chris Draft, feet are constantly moving, during rest time wellness concepts are emphasized through questioning. 12:40 none Arts routine with Guillermo Gomez, working upper and lower body while consistently moving. 10:54 none Team Handball/Flexibility Flexibility Yoga Jackie Team Handball/Flexibility Flexibility Yoga Maeve Team Handball/Flexibility Flexibility Yoga Maeve Team Handball/Flexibility Flexibility Cool Down Stretch Team Handball/Flexibility Flexibility Pilates HOPS Pilates Yoga Jackie Warrior Poses Lesson lead by a yoga instructor, with a variety of different static stretches. 10:47 Yoga Maeve Salutation Yoga routine incorporating most sun salutation poses, the back drop of this Yosemite lesson is Yosemite National Park. 12:37 Yoga Maeve Vinyasa Flow Lesson lead by a yoga instructor, covering a variety of flowing yoga poses. 10:30 Cool Down Stretch Series of seated static stretches that is great for a cool down after a vigorous Maeve workout. 9:52 Pilates HOPS Pilates Intro Seven basic Pilates moves. 10:29 mats recommended but not mandatory. mats recommended but not mandatory. mats recommended but not mandatory. mats recommended but not mandatory. mats recommended but not mandatory. Volleyball/Core Overhand Serve Sport Volleyball USA Volleyball USA Volleyball Starts at 1:43. This lesson focuses on 14:52 none Volleyball/Core Spike Sport Volleyball USA Volleyball USA Volleyball Starts at 3:33 - Arm swing. At 8:28 - Three step approach. 14:52 none Volleyball/Core Passing Sport Volleyball USA Volleyball USA Volleyball Starts at 5:20. Forwards and backwards passing is covered. Lunge passing is covered, how to move feet and stretch out to get a ball. 14:52 none Volleyball/Core forearm pass/body positioning Sports Volleyball Annett Davis Vball Annett Davis Intro This is a good over all intro to the unit. Starts at beginning of lesson. positioning, how to hold hands, platform, and move feet. 9:35 none Volleyball/Core Set/Overhead Pass Sports Volleyball Annett Davis Vball Annett Davis Intro Starts at 5:40. Great cues for hand positioning and footwork for setting. 9:35 none Volleyball/Core Spike/Hit Sports Volleyball Annett Davis Vball Annett Davis Intro Starts at 7:25. Proper technique for a three step approach and arm swing. 9:35 none Volleyball/Core Core S. Cherl Broughton Abs Starts at 2:50. Knees Raises, Oblique Blasters, Praying Mantis, Short Side Burns, Popsicles w Splinters, Icicles w Splinters, Ab Blasters & Elevators, Stackers, Killer Core Crunch 46:37 none needed, possible bands Volleyball/Core Core fusion Fusion Cardio ** any of the Fusion lesson could work for Core 10:54 none Volleyball/Core Core Pilates HOPS Pilates Pilates HOPS Pilates Intro Seven basic Pilates moves. 10:29 mat Volleyball/Core Core M. 30 Iso Ladder Mash Up 2 agility, 2 core 37:29 2 ladders, square pads for each student at core

11 M core (one uses stability ball the other is doing core work on the cones, stability ball, Volleyball/Core Core Mega Mash Up ground), 2 agility (one ladder station, other station cones. 37:46 ladder, square pads Volleyball/Core Core Sergio Sergio Core Grid Basic Ab workout, planks, side planks, elbows to knees. 3:29 none Weight Training/Power Squat w Weight Sandbells Weight Training/Power Weight Training/Power Weight Training/Power Power Weight Training/Power Power Weight Training/Power Power Weight Training/Power Power Weight Training/Power Power -45 Second SandBells 45 2_1-4 Chest Press w Weight Sandbells Combos SandBells Combo 7 Squat w Weight & Chest Press w Weight Sandbells Combos SandBells Combo M. 20 Hurdle Ball J.Rope Band M. 20 Ball Hurdle J.Rope M. 30 Herschel and Gina M. 30 Hurdle Ball J.Rope Band Partner activities, this circuit works best when the students stay stationary but their activity changes.. There is not a lot of time built into the circuit for transition. 27:24 Exercises: Side lunge, lunge w tricep pull back, chest press, quick feet, lunge w overhead press,seated Russian twist, underleg toss, seated around the bk circles 5:41 Exercises: Sandbell toss, Squat w weight out in front, chest press, squatted position w sandbell slide right to left, up and over, lunge w tripcep pullback, one foot balance hop, on knees w sliding arm circles, tricep extension 6:14 One station of bounding side to side over hurdles, and forward bounding with arms. 22:07 Two of bounding(forwards/backwards and side to side) over single hurdle/cone and multiple other bounding exercises. 26:14 Two of shadow boxing, jab cross uppercut uppercut hook, jab jab cross uppercut. 2nd series works upper and lower body. Emphasize exploding the punches from the core for improved power. 38:35 Bands 30 Same as 20min circuit, bounding over cones sideways and forwards, but time is extended. 34:02 fusion ** any of the Fusion lessons could work for Power none One sandbell for every 2 students. One Sandbell for every student. One Sandbell for every student. Hurdles(cones), Jump Ropes, Bands, Stability Ball(Sandbells) Stability Ball (sandbells), hurdles(cones) Jump Ropes Hurdles(cones), Jump Ropes, Bands, Stability Ball(Sandbells)