Unified Juniors Classroom Guide.indd

Transcript

SOURCING The activities in this guide were collected from a variety of sources including Special Olympics Coaching Guides, Minnesota educators, and various websites. The websites listed below are where many contain additional activities for athletes. WEBSITES: General stretches through-out lessons http://www.brianmac.co.uk/dynamic.htm Athletics: http://pbskids.org/zoom/activities/games/beanbagrace.html Flag Football: http://youthflagfootballhq.com/coaches/youth_flag_football_drills/flag-football-games-for-kids/ Tennis: http://tennismindcamp.com/blog/3-stretching-strategies-youre-sure-to-see-at-the-201-us-open/ http://www.teachingtennis.com/site/level1.htm Basketball: http://www.livestrong.com/article/264686-basketball-drills-stretches-for-10-year-olds/ Volleyball: http://www.strength-and-power-for-volleyball.com/volleyball-static-flexibility.html http://www.strength-and-power-for-volleyball.com/volleyball-dynamic-flexibility.html Softball: http://www.softball-tips.com/instruction/softball-drills.html https://www.coachup.com/nation/articles/dynamic-stretches-for-softball-playe Sourcing | 32 CLASSROOM GUIDE CONTENTS Athletics ............................................................................. 4 Large Group Activity Volleyball Explosion Soccer ................................................................................. 8 • • • Flag Football ....................................................................12 • Tennis ...............................................................................18 Softball .............................................................................22 Basketball ........................................................................26 Volleyball .........................................................................29 Sourcing ...........................................................................32 • • Teams consist of 10-12 players athletes The ball is served underhand Instead of striking the ball to return it the receiving player needs to catch it If they miss they’re out or if the ball hits the ground the closest person to it is out Then the person who catches the ball needs to underhand serve it back The game continues until one team has no one left Team Building Activity Keep it Up • • • Divide athletes into groups of 5 to 8 The ball is to be passed as many times as possible Increase the goal as skill level increases Backup Game Idea Target Practice • • EQUIPMENT LEGEND • • • Rubber Spot Set Rainbow Cone Set Stopwatch Colored Half Cone Set Nylon Pinnies Rubber Foot Set Randomly place cones throughout the court on 1 side of the net Teams take turns serving to that side attempting to knock down the cones Players have to call out which cone they’re aiming for before they toss the ball If they knock down the correct cone they receive a point º If they knock down an incorrect cone they lose a point After everyone has gone several times, the team with the most points wins Fist of 5 Each week gauge how your group is enjoying the class with the game Fist of 5. If the class is well structured and activities are challenging yet fun the entire time, then Fist of 5 should be everyone’s favorite activity. Colored Whiffle Ball Set Coated Foam Relay Baton Soccer Balls Flag Football Belts Tennis Racquets Foam Bat Set Basketball Sting Free Volleyball Closed Measuring Tape Football Green Dot Tennis Ball Portable Batting Tee |2 Example: “Your favorite activity today was the team building activity (specific name)?” • A fist equals a 0 or it wasn’t their favorite activity • A 5 equals the best activity ever Volleyball | 31 Intro/Warm-up Sitting Toe Touch • • • Sit with your torso vertical and legs straight Lean forward and grab your toes with your hands Slightly pull the toes toward your upper body Straight Arms Behind Back • • • Stand up and place both of your arms behind your back interlocking your fingers Extend your elbows fully Slowly raise your arms, keeping your elbows straight Side Bend with Straight Arms • • • Stand with fingers interlocked and palms facing out Slowly straighten arms above head with palms facing up While keeping your arms straight, lean to the side Stations Overhand Passing Have a coach set the ball to an athlete and have them hit the ball with either one or two hands back to the coach. Serving • • Encourage athletes to hold the ball in their non-dominant hand with their palm facing upwards Athletes will hit the ball out of their non-dominant hand using either an open hand or a fist with their fingers curled and their fingernails facing up º Try both ways if athletes don’t appear to have a dominant hand Balloon Volleyball/Passing • • • • • • • Select 2 athletes (or coaches) to hold the rope taut as the volleyball net Divide athletes into 2 teams Place the divided teams on each side of the net Athletes take turns hitting a balloon back and forth Play begins as 1 team serves the balloon over the next When 1 team lets the balloon hit the floor, the other team earns a point and serves At the end of the designated time period, the team with the most points wins Volleyball | 30 |3 ATHLETICS VOLLEYBALL Introduction/Warm-up: Come up with a team name and Practice “On-Go” Stations: Split into three groups and have each group rotate through the stations every 5 minutes • 25 Meter Walk Race • 25 Meter Run Race • Standing Long Jump Large Group Activity: Running Styles Team Building Activity: Relay Race What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: “Red Light, Green Light” LESSON 2 Introduction/Warm-up: Dynamic stretching Large Group Activity: Running Styles on a track or in a gym Team Building Activity: Relay Race What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: “Red Light, Green Light” LESSON 3 Introduction/Warm-up: Dynamic Stretching Stations: Split into three groups and have each group rotate through the stations every 4 minutes • 25 Meter Walk Race • 25 Meter Run Race • Standing Long Jump Team Building Activity: Relay Race What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: Running Styles on a track or in a gym Athletics | 4 EQUIPMENT LESSON 1 Introduction Game/Warm-up: Team cheer, Stretching; sitting toe touch, straight arms behind back, side bend with straight arms stretch, etc. Stations: Split into 3 groups and have each group rotate through the stations every 5 minutes • Overhead Passing • Serving • Balloon Volleyball/Passing Large Group Activity: Volleyball Explosion What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: Target Practice LESSON 2 Introduction Game/Warm-up: Team cheer, Stretching; sitting toe touch, straight arms behind back, side bend with straight arms stretch, etc. Large Group Activity: Volleyball Explosion Team Building Activity: Keep it Up What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: Target Practice LESSON 3 Introduction Game/Warm-up: Team cheer, Stretching; sitting toe touch, straight arms behind back, side bend with straight arms stretch, etc. Stations: Split into 3 groups and have each group rotate through the stations every 4 minutes • Overhead Passing • Serving • Balloon Volleyball/Passing Large Group Activity: Volleyball Explosion Team Building Activity: Keep it Up What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: Target Practice Volleyball | 29 EQUIPMENT LESSON 1 Large Group Activity Intro/Warm-Up Around the World “On Go” Set cones up on different spots of the court, such as the free throw line and along the three-point line. • Give the athlete a ball, have him/her line up at 1 of the cones and start a stop watch • They must make 1 shot from each cone on the court as quickly as possible • If they miss they must retrieve the ball and attempt the shot again until he/she makes it to move on to the next cone • Compare the times of each player to determine the winner A great warm-up activity for this unit could be a listening challenge. The teacher has a whistle (it should only be used to mean stop). Blowing the whistle to start and stop can confuse young children with or without disabilities. Team Building Activity Circle passing • • • • Athletes make a circle and always pass the ball to the same person as well as receive the ball from the same person Athletes can’t pass to their neighbor Add a second ball to challenge Practice different passes • Knock Out • Stations 25 Meter Walk Race Backup Game Ideas • • • Example: • On go (or practice a starting cadence) – athletes run like a cheetah (running fast and under control) safely around a play area • Whistle blows – everyone stops and another direction is given • On go – athletes walk like a bear (working on coordination, shoulder and core stretch) • Whistle blows – everyone stops and another direction is given • On go – everyone jumps like a bunny (two feet to two feet) Requires 2 basketballs and 2 or more players Players form a line at the free throw line with the first 2 receiving basketballs First player shoots, and if he/she misses, the second player can “knock out” the first player by making the basket before the first player is able to corral the rebound and put his or her ball in the basket If the first player is able to make the shot before the second player, they pass it to the next player in line, who then tries to knock out the second player while the first player returns to the end of the line º The game goes on until all but one player is knocked out • • 25 Meter Run Race • • • • • Musical Basketball • • • • Like musical chairs, but with basketballs, this game requires 1 ball per player and a source of music Put all the balls in a circle and have kids, similar to musical chairs, walk around the balls while music plays Once the music stops, the players grab a basketball and shoot Once a player makes a basket, he sits down to show that he’s finished º The last player standing is out Fist of 5 Each week gauge how your group is enjoying the class with the game Fist of 5. If the class is well structured and activities are challenging yet fun the entire time, then Fist of 5 should be everyone’s favorite activity. Establish the start and end line with 25 meters between lines; use tape as needed Communicate with athletes where they’ll start and end Remind athletes that they must walk Establish the start and end line with 25 meters between lines Communicate with athletes where they’ll start and end Athletes should run as fast as they can Time each athlete If you conduct the race again near the end of the hour, encourage athletes to beat their time Standing Long Jump • • • • • • • Create a long jump area in the gym (preferably on a mat) Have a start line, and measure and mark logical intervals (6 inches or 1 foot) The athletes’ toes must be behind the starting line They must use both feet on the take-off They may rock backward and forward lifting their heels and toes alternately, but they may not lift either foot completely off the ground Ensure a coach is keeping a close eye on their landing spot and measure accordingly Allow them 3 opportunities to do the jump and mark their best distance Example: “Your favorite activity today was the team building activity (specific name)?” • A fist equals a 0 or it wasn’t their favorite activity • A 5 equals the best activity ever Basketball | 28 Athletics | 5 Large Group Activity Intro/Warm-up Running Styles Pretzel Stretch • The group lines up on one side of the practice space Review the rules of “On Go” with the group Stand on the opposite side of the gym and call out different running styles Blow the whistle for athletes to run to the other side of the space º Styles include fast, slow-motion, backwards, etc. • • • Butterfly Team Building Activity Relay Race There are a variety of relay races listed below. As an instructor you can do what works for your group. To find more relay races please visit: • • • • • http://pbskids.org/zoom/activities/games/beanbagrace.html • • • • • Bring a book and some good posture Divide into 2 teams and make 2 lines - a starting line and a turnaround line To play, athletes will balance a book on their heads with their arms at their side Race to the turnaround line and back and tag the next person in line If the book drops, athletes should stop and put the book on their head and begin again The next person on each team goes when they’re tagged First team to finish wins • • Passing • • • Divide into teams The first person on each team puts a ball between his/her knees and races to the turnaround line and back, tagging the next person in line If the ball falls and hits the ground, players have to start all over again First team to finish wins Mark a 1 meter by 1 meter square on the wall with tape º The bottom line of the square should be approx. 1 meter from the floor Mark a line on the floor with tape 2.4 meters away from the wall for athletes to stand behind Athletes are given 5 passes to get the ball in the square • • 1 Meter Square 2.4 Meter Dribbling • Ball Relay • • Sit with your torso vertical Bend your knees and bring the soles of your feet together Pull your feet toward your body Place your hands on your feet and elbows on your legs Pull your torso forward as you push down on your knees with your elbows Stations Balance Relay • • Demonstrate this stretch from a seated position and bend one leg over the other Rest the opposite arm against the outside of the leg and twist the upper body toward that arm Hold this stretch for 10 - 30 seconds and repeat on the opposite side Setup 2 cones as a starting line and 2 cones Athlete (approximately 10 meters away) as the end point Have athletes dribble without stopping from one end to the next with their right hand Have athletes dribble back to the starting line with their left hand Spot Shot • • • • Athletics | 6 Mark 6 spots on the floor Start each measurement from the spot on the floor under the front of the rim The spots marked are as follows: º Spot #1 and #2 are 1.5 meters to the left and right plus 1 meter out from the bottom of the hoop º Spot #3 and #4 are 1/5 meters to the left and right plus 1.5 meters out from the bottom of the hoop. º Spot #5 and #6 are 1/5 meters to the left and right plus 2 meters our from the bottom of the hoop. Athletes can attempt 2 shots from each spot Basketball | 27 5 3 1 1.5m 6 4 2 .5m .5m 1m • • • Whiffle Ball Relay BASKETBALL • • • • LESSON 1 LESSON 2 Introduction/Warm-up: Team cheer, Stretching; pretzel stretch, butterfly, etc. Large Group Activity: Around the World Team Building Activity: Circle Passing What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: Knock Out or Musical Basketball LESSON 3 Introduction/Warm-up: Team cheer, Stretching; pretzel stretch, butterfly, etc. Stations: Split into 3 groups and have each group rotate through the stations every 4 minutes • Passing • Dribble • Spot Shot Large Group Activity: Around the World Team Building Activity: Circle Passing What did You Learn Today/ First of 5 Dismissal Backup Game Idea: Knock Out or Musical Basketball Basketball | 26 • • • EQUIPMENT Introduction/Warm-up: Team cheer, Stretching; pretzel stretch, butterfly, etc. Stations: Split into 3 groups and have each group rotate through the stations every 5 minutes • Passing • Dribble • Spot Shot Large Group Activity: Around the World What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: Knock Out or Musical Basketball Divide into 2 teams and make 2 lines - a starting line and a turnaround line Put 2 small whiffle balls (small enough to fit under your chin) on the starting line To play, the first people in each line pick up a whiffle ball with their chin º No hands are allowed Holding the whiffle ball under their chin, they run to the turnaround line and back They then drop the whiffle ball at the starting line and tag the next people in line The next players do the same thing until every player has gone The first team to finish wins Backup Game Red Light/Green Light Don’t get caught in a moving violation! • Choose an athlete to be the traffic cop • The rest of the athletes stand on the starting line while the traffic cop has their back turned • The traffic cop yells, “green light,” players run to the finish line • When the traffic cop Yells, “red light,” he/she turns around and athletes stop in their tracks • If the traffic cop catches a player moving, he/she sends them back to the starting line • First person to cross the finish line wins and becomes the new traffic cop Fist of 5 Each week gauge how your group is enjoying the class with the game Fist of 5. If the class is well structured and activities are challenging yet fun the entire time, then Fist of 5 should be everyone’s favorite activity. Example: “Your favorite activity today was the team building activity (specific name)?” • A fist equals a 0 or it wasn’t their favorite activity • A 5 equals the best activity ever Athletics | 7 Fist of 5 SOCCER Each week gauge how your group is enjoying the class with the game Fist of 5. If the class is well structured and activities are challenging yet fun the entire time, then Fist of 5 should be everyone’s favorite activity. Example: “Your favorite activity today was the team building activity (specific name)?” • A fist equals a 0 or it wasn’t their favorite activity • A 5 equals the best activity ever Introduction/Warm-Up: Create a “team cheer,” Dynamic stretching; high knee skips, lunges, leg swings, etc. Stations: Split into 3 groups and have each group rotate through the stations every 5 minutes • Dribbling • Shooting • Run and Kick Large Group Activity: Mini-Soccer Game Team Building Activity: Clean out Your Yard What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: Hit the cone EQUIPMENT LESSON 1 LESSON 2 Introduction/Warm-Up: Do the “team cheer,” Dynamic stretching; high knee skips, lunges, leg swings,etc. Large Group Activity: Mini-Soccer Game Team Building Activity: Clean out Your Yard What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: Hit the cone LESSON 3 Introduction/Warm-Up: Create a “team cheer,” Dynamic stretching; high knee skips, lunges, leg swings, etc. Stations: Split into 3 groups and have each group rotate through the stations every 3 minutes • Dribbling • Shooting • Run and Kick Large Group Activity: Mini-Soccer Game What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: Clean out Your Yard Soccer | 8 Softball | 25 Large Group Activity Intro/Warm-up 500 High Knee Skip • • • You can have 2 or 3 games being played at the same time The batter hits the ball off the tee to fielders who catch or field the ball Fielder who gets to 500 points first takes the place of the batter • • • Fielders score: º 100 points for a fly ball º 75 points for fielding a single bounced ball º 50 points for a moving grounder º 25 for fielding a stationary ball Variations: • After 10 hits, the highest scoring fielder takes the place of the batter • Alter the points system • Points system can also go negative º Example: if you drop a fly ball –100 points Team Building Activity Skip forward, driving your knee upward toward your chest with each skip Use a full-range, exaggerated arm action; the opposite arm comes forward and up with each skip The raised foot should be flexed upward Lunges • • Slowly step forward allowing both knees to bend so that the thigh of the forward leg is parallel to the floor and the knee of the rear leg touches the floor Then, slowly push off with forward leg to return to the starting position º If this movement is too difficult, don’t perform the full movement Leg Swings • • • Flexion/Extension - stand sideways next to the wall Place all of your weight on your left leg and place your right hand on the wall for balance Swing your right leg forward and backward Roadrunner • • • • • • • • Cut-off Relay • • Dribbling Setup a space with cones or tape as the diagram below shows: • • Athletes dribble from the starting line to the finish zone º Stay inside the marked lane If they overshoot the finish zone, they must dribble it back in to the finish 5 Meters Finish Area Start Line Setup a space with cones or tape as the diagram below shows: • Athletes begin at the starting line and walk or run forward to shoot the ball into the goal from a distance of 6 meters Only kick the ball once Each athlete gets 5 balls to make as many goals as possible 2 Meters 6 Meters 2 Meters Goal Teams of even numbers, stand in a single file approximately 10 meters apart On the coaches signal the first player throws to the second player who turns and throws to the third player etc. The last player runs to the start of the line and repeats until all players have gone through Softball | 24 15 Meters Shooting • • Backup Game Idea • Stations 4 Meters • • Divide athletes into 2 teams of 6 The offensive team are the “roadrunners” The defensive team are the “coyotes” Place a coyote at home plate as a catcher º Scatter the 5 defensive players around the field The Roadrunners have 1 player at home plate with a bat to hit the ball off of the tee º The other 5 players are off at a safe distance The roadrunner hits the ball off the tee and runs around all of the bases before the coyotes can get the ball back to the catcher at home plate If the ball is caught in the air the batter is out º Fielders may not run with the ball, it must be thrown home Count how many bases the batter/roadrunner touches before the ball gets to the catcher at home Each base touched is a point All 6 batters hit or 3 outs, whichever is first, and then teams switch Start Shoot Line Line Soccer | 9 Intro/Warm-Up Run and Kick Lunge Twist Setup a space with cones or tape as the diagram below shows: • • • • Athletes begin at the starting marker They run to any ball and kick it through the target Cones gate (2 cones work well) Ball Only kick the ball once Then run and kick another ball through the gate º Feel free to time them and challenge them to beat their time during future practices 4 Meters Start Large Group Activity • • Gather athletes into a circle with 1 ball in the middle In the first round, have every athlete kick the ball to someone across the circle from them who has NOT received the ball yet º In doing so, they have to state their favorite food After everyone has had the ball kicked to them once, play the second round where each athlete states their favorite sport Continue through as many cycles as time allows having them state the following: º Favorite hobby º Best friend’s name º Names of their siblings º Parent’s names º Anything else that is fun for them to talk about Team Building Game Divide athletes into 2 teams Mark the middle line Teams stay on their sides and kick the balls to the other side as to “clean out their yard” Skip forward, pushing hard off of your foot to maximize height and then repeat by going backwards. This works your calves, quads, and hamstrings. These muscles are important for running between the bases and staying prepared on defense. Stations Base Running • • • • • • • More Competitive Version: • • While walking a predetermined distance, swing your arms in clockwise circles. Then while walking back to your starting point, swing your arms counter clockwise. Arm circles warm up your shoulders and back. This stretch is crucial for all players, especially softball pitchers. Set up bases (or floor markers) like a baseball diamond and position them approximately 65 ft. apart Establish a home plate Instruct athletes to start on home plate and run around the bases as fast as possible º They must touch each base Time athletes and see if they can beat their time in the future Throwing Clean out Your Yard • • • Arm Circles High Skips Mini-Soccer Game • • Add a few steps between each lunge. For softball, it’s beneficial to add a twist while lunging. Rotating your arms and shoulders 90 degrees helps warm up your core and back muscles. This will help with throwing and catching the softball. Add pins to each side Have teams compete by kicking balls and knocking down the opponent’s pins Fielding/Hitting • • Soccer | 10 The athlete being tested stands behind the line, back far enough to take one or two more steps in preparation for throwing Each athlete has two attempts to throw the ball as far and as straight as possible down the throwing line º Don’t step over the line Make sure there’s at least one coach marking where the ball first touches the ground Have athletes hit off of a cone with a dowel while other athletes practice running to grab the ball and throwing it to a coach º Do not incorporate base running into this piece Focus on having athletes practice these skills with a hitting and fielding coach Softball | 23 Backup Game Idea SOFTBALL Hit the Cone • • • LESSON 1 • LESSON 2 Fist of 5 EQUIPMENT Introduction Game/Warm-up: Team cheer, Stretches; lunge twist, arm circles, high skips, etc. Stations: Split into 3 groups and have each group rotate through the stations every 5 minutes • Base Running • Throwing • Fielding/Hitting Large Group Activity: 500 What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: Cut-off Relay Make the goal 1 cone placed inside an area with a radius of 6 yards º The circumference can be marked out with Frisbees, bibs or flat cones A goal is scored when the ball is played from outside the area to knock over the cone All athletes are allowed to run through the circle but no player is allowed to touch the ball in the circle If any athlete touches the ball in the area, the opposing team has a free shot at the “goal” from the edge of the circle Each week gauge how your group is enjoying the class with the game Fist of 5. If the class is well structured and activities are challenging yet fun the entire time, then Fist of 5 should be everyone’s favorite activity. Example: “Your favorite activity today was the team building activity (specific name)?” • A fist equals a 0 or it wasn’t their favorite activity • A 5 equals the best activity ever Introduction Game/Warm-up: Team cheer, Stretches; lunge twist, arm circles, high skips, etc. Large Group Activity: 500 Team Building Activity: Roadrunner What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: Cut-off Relay LESSON 3 Introduction Game/Warm-up: Team cheer, Stretches; lunge twist, arm circles, high skips, etc. Stations: Split into 3 groups and have each group rotate through the stations every 4 minutes • Base Running • Throwing • Fielding/Hitting Large Group Activity: 500 What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: Roadrunner Softball | 22 Soccer | 11 Backup Game Idea FLAG FOOTBALL Ring Around the Rosie Introduction/Warm-up: Team cheer, Stretching; light jog, heel to butt, and shuffle Stations: Split into 3 groups and have each group rotate through the stations every 5 minutes • Flag Pulling • Throwing for Distance • Run & Catch Large Group Activity: Hand-off What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: Speed Football LESSON 2 EQUIPMENT LESSON 1 This drill can be done with any number of athletes as long as there are no less than 3. • Athletes will form a circle around the instructor • The more athletes you have participating the farther away they can stand from the instructor • The instructor starts by gently hitting the ball to one of the athletes • The ball must bounce before the athlete hits the ball • The athlete must hit the ball back to the instructor and the ball must bounce in front of the instructor • The instructor then randomly hits the ball to different athletes • If the ball bounces behind the instructor or out of the circle then that athlete must sit down • Continue this drill until all of the athletes have sat down except for the last remaining one Introduction/Warm-up: Team cheer, Stretching; light jog, heel to butt, and shuffle Large Group Activity: Hand-off Team Building Activity: Sharks and Minnows (Flag Football Version) What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: Speed Football LESSON 3 Introduction/Warm-up: Team cheer, Stretching; light jog, heel to butt, and shuffle Stations: Split into 3 groups and have each group rotate through the stations every 4 minutes • Flag Pulling • Throwing for Distance • Run & Catch Large Group Activity: Hand-off Team Building Activity: Sharks and Minnows (Flag Football Version) What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: Sharks and Minnows (Flag Football Version) Flag Football | 12 Tennis | 21 Large Group Game Intro/Warm-up Rallyball Light Jog Rallyball can accommodate a lot of players who would otherwise not yet be able to rally the ball normally. • Divide athletes into 2 teams • One player drop-hits the ball to the other court where the first player from the opposing team tries to hit it back º If the ball is hit out or into the net, the serving team wins the point º If the ball lands in the doubles court, the receiving team wins the point • Roles are reversed for the next point while the players on each team rotate so that everyone will get a chance to hit • The first team to score 25 wins This is a nice and easy jog. Athletes should run at 50% of maximum speed. Heel to Butt Players lift their heels as quickly as possible while maintaining an upright posture and pumping their arms. Shuffle • • • And/Or Stations Goldilocks & 3 Balls Forehand • • • Start out by teaching the athletes how to hit the “baby” ball softly Next have them hit the “mommy” ball to the middle of the court Lastly, have them hit the “daddy” ball as far as they can Team Building Activity: • • • Athletes will stand in the middle of a 5 x 5 yard grid. • Players start at the service line and try to serve into the service box Once he/she gets 3 serves into both service boxes, the player “graduates” from kindergarten to grade school Grade school is around 4 ft. behind the service line from where he/she will try to get 3 serves into both service boxes again Middle school is about 8 ft. from the service line and high school is 12 ft. away College is just inside the baseline Once the athlete is able to serve from behind the baseline, the athlete has graduated from school Fist of 5 Each week gauge how your group is enjoying the class with the game Fist of 5. If the class is well structured and activities are challenging yet fun the entire time, then Fist of 5 should be everyone’s favorite activity. Example: “Your favorite activity today was the team building activity (specific name)?” • A fist equals a 0 or it wasn’t their favorite activity • A 5 equals the best activity ever Tennis | 20 • The athlete stands in the middle of a 5 Yards 5 X 5 yard grid. Volunteers will one at a time jog through the grid with a football and attached flags. The athlete attempts to pull the volunteers Volunteers flag before the volunteer leaves the grid. Athlete Volunteers will move straight through the box without attempting to elude athlete. Speed of volunteers will increase incrementally until the last volunteer is sprinting through. This is not a timed event. Each additional attempt will not start until the athlete has repositioned themselves at the center of the grid. Make it a game: The athlete will receive five attempts • The athlete will receive two points for successful flag pull. • The athlete will receive one point for any unsuccessful flag pull in which either the flag or ball carrier was touched, but the flag did not come off. • The athlete will receive zero points for any unsuccessful flag pull in which the flags or ball carrier are not touched at all. • Once the jogging volunteer leaves the grids, the athlete must reposition themselves in the center of the grid. • Athletes can gain a maximum of 10 points in the drill. Flag Football | 13 5 Yards • Flag-Pulling • The School Game • • Have athletes turn sideways with their knees and waist bent in-between 2 cones Shoulders should be over their knees They should drop their rear end close to the ground and shuffle their feet sideways towards the opposite cone and back Intro/Warm-up Throwing for Distance To measure the athlete’s ability to throw a football for distance. Tennis Elbow Stretch • 40 Yards Athlete gets two attempts to throw football as far as possible. The goal line of a flag football field can be used as the starting line. 10 1 20 2 30 3 25 Yards Make it a game: Athletes will receive a maximum of QB five points per throw. 1 pt: 0 - 10 yards 2 pt: 10 - 20 yards 3 pt: 20 - 30 yards Point Zone 4 pts: 30 - 40 yards 5 pts: 40+ yards Athletes can gain a maximum of 10 points in this drill. • • 40 4 5 • • Cross-Shoulder Stretch • • Run and Catch Purpose: To measure athlete’s ability to catch a football. • • • • • • Start 4 yd square QB 20 yd The QB box should be placed in between the starting and finish line. 12 y d The QB box will be 4 yards X 4 yards. Finish Catching spots are 1 yard X 1 yard. Catching Boxes 1 & 5 will be 5 yards from the QB box. Catching Boxes 2 & 4 will be 12 yards from the QB box. Catching Box 3 will be 20 yards from the QB box. The starting line should be placed on the left side of the QB and the finish line should be placed on the right side of the QB. Athletes will start to the left of the QB and finish on the right side of the QB. Each athlete will begin at the starting line. Once the official QB gives the signal, the athlete must run to each catching box (in numerical order), stopping to catch a pass at each spot. Once the ball is completely caught, the athlete drops the ball and goes to the next catching box. Once the last ball is caught, the athlete will sprint through the finish line. If a throw from the QB is deemed inaccurate, athletes will receive an additional throw from the same spot. Make it a game: Athletes will receive points for completing catches • 2 pts: for a complete catch (clearly caught with both hands) • 0 pts: if athlete is unable to catch or touch a well-thrown pass. • Athletes can gain a maximum of 10 points in this drill. Flag Football | 14 Reach across your body and position your arm in front of your chest (leave an inch of space between your arm and chest) With your other hand, lock onto the outside of the elbow of the right hand and pull your arm to the opposite side of the shoulder and inward, toward your body The arm being stretched should be right at or slightly above your pectoral muscles Repeat on other side Tennis Ankle Extension d 12 y 5 yd • • • • 5 yd A starting line, finish line, quarterback (QB) box, and five catching spots should be marked/ placed on the field. The catching spots should be marked 1-5 (left to right). Extend your right arm out in front of you with your fingers pointing down and your palm facing you Place your left hand over the fingers on your right hand Pull the fingers on the right hand down and inwards toward your body, while keeping your arm straight Hold your stretch for 15 to 20 seconds As you improve and your arm loosens up, add 10 more seconds – for a total of 30 seconds • • • • • Sit in a chair or on a bench located on the tennis court Sit up straight without slouching Find a good mid-point and relax your back against the bench Angle your feet so that the top of them are facing down, towards the court Imagine that you’re pushing the top of your feet through the hard court, grass, or clay court surface you’re on Stations Forehand Volley • • • • The athlete stands approximately 3 ft. from the net (or a makeshift net with 2 cones) The feeder on the other side is positioned halfway between the service line and the net Each athlete is given 5 attempts to hit the ball safely above and through the cones The feeder underhand tosses each ball to the athlete’s forehand side Backhand Volley Same as forehand volley except the feeder sends the ball to athlete’s backhand side. Each athlete is given 5 attempts. Serves Each athlete is given 5 attempts to hit the ball across the net. Tennis | 19 TENNIS Throwing for Accuracy LESSON 1 Description: A starting line, finish line, QB box, and five catching boxes should be marked/ placed on the field. The catching boxes should be marked 1-5 (left to right). • Set up is the same as “Run and Catch” (see previous diagram) • The player being tested stands inside of the QB box. Five human targets/ volunteers are placed in each catching spot. The athlete must throw to each target (in numerical order), gaining points for completed passes. The receiver must stay in the catching box. Scoring is based on accuracy of the throw not on the volunteer catching the pass. Introduction/Warm-up: Team cheer, Stretching; tennis elbow stretch, cross- shoulder stretch, tennis ankle extension Stations: Split into 3 groups and have each group rotate through the stations every 5 minutes • Forehand Volley • Backhand Volley • Serves Large Group Activity: Rally Ball/Goldilocks & 3 Balls Forehand What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: Ring Around the Rosie LESSON 2 Introduction/Warm-up: Team cheer, Stretching; tennis elbow stretch, cross- shoulder stretch, tennis ankle extension Large Group Activity: Rally Ball/Goldilocks & 3 Balls Forehand Team Building Activity: The School Game What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: Ring Around the Rosie LESSON 3 Introduction/Warm-up: Team cheer, Stretching; tennis elbow stretch, cross- shoulder stretch, tennis ankle extension Stations: Split into 3 groups and have each group rotate through the stations every 4 minutes • Forehand Volley • Backhand Volley • Serves Large Group Activity: Rally Ball/Goldilocks & 3 Balls Forehand Team Building Activity: The School Game What did You Learn Today/ Fist of 5 Dismissal Backup Game Idea: Ring Around the Rosie Tennis | 18 EQUIPMENT To measure the athlete’s ability to throw a football accurately. Make it a game: Athletes will receive points for completed passes. • 2 pts: For an accurate & completed throw. • 0 pts: Receiver is unable to catch or touch ball in targeted area. If the ball hits the ground prior to reaching the target, the throw will be recorded as a failed attempt. • Athletes can gain a maximum of 10 points in this drill Large Group Agility & Speed Hand-off To measure the athlete’s speed, agility and ability to receive a hand-off. The ball is marked at the 20-yard line or 20 yards from the goal line. The QB will be position 20 yards from the goal line. Athlete begins five yards behind the QB and between the cones. • The QB will give the signal and hand the ball off to the athlete. • The clock will start on the QB’s signal. • The athlete must maneuver around the four cones and sprints to the finish line/end-zone between the cones and must maintain possession of the football. • Each cone will be 1.25 yards apart 5 5 15 Yards Yards Yards • A fumble at the exchange between the QB and the athlete would be a redo. • If an athlete losses control of the ball, the clock continues to run. The athlete can recover the ball. However, if the ball goes outside the 3m lane, the athlete can either Cones pick up the nearest back-up football or Start Line recover the errant football to continue the event. Flag Football | 15 Finish Line Make it a game: The athlete will receive two attempts. The athlete can receive a max of five points per attempt for a total of 10 points. • • • The athlete will be timed from QB’s signal to when he/she crosses the finish line between the cones with possession of the football. One-second will be added for every missed cone. Chart will indicate score. Athlete can gain a maximum of 10 points. Seconds Points Under 7.5 seconds 5 7.5-9 4 9.1-10.5 3 10.5-12.0 2 12.1 and over 1 Team Building Activity Sharks and Minnows Athletes will play on a football field or you can set up a square area with cones if no field is available. Then select 1 athlete to be the shark who is the sole defender and stands in the middle of the field while the rest of the athletes are minnows. • Have all of the minnows line up in the end zone, this is the “safe area” • Coach blows the whistle to start the play • Minnows all sprint across the field into the opposite end zone • The shark attempts to pull flags from the running minnows • On a successful flag pull, the minnow becomes a shark for the next round, joining forces with any other players who are sharks • If a minnow runs out of bounds, they’re considered to have had their flag pulled • Play continues in this manner until there’s only 1 minnow remaining • The winning minnow is the shark for the start of the next game • Encourage sharks to use team tactics to surround faster players and pull their flags • Encourage minnows to sprint fast to the other end and use one step cuts and spin moves to avoid having their flags pulled • Watch for any maneuver that might be construed as flag guarding and “penalize” the minnow by turning him/her into a shark or sending him her back to the starting position Flag Football | 16 Backup Game Idea Speed Football Speed Football is a competitive flag football challenge that requires 2 teams to race each other up and down the field by passing the ball. Split your athletes into 2 even groups. If the groups aren’t even then the team with the extra layer must rotate on every play. Split the practice field down the middle forming 2 half-wide fields of play. • • • • • • • • • • • Start both groups at the same goal line When the coach signals go, both teams line up in a formation and attempt to move the ball down field by passing it to each other All athletes must be set before the QB can call, “Hike!” Athletes must stay inbounds on their half of the field Patterns can be as deep or as shallow as each player desires When a player catches a pass they can’t run with it The ball is spotted where she/he caught it If the ball isn’t caught (incomplete pass) or caught out-of-bounds then athletes must return to the previous line of scrimmage and try again On a complete pass, the athlete that caught the ball becomes the QB for the next play The winner is the first team to reach the opposite end zone, turn around and make it back to the starting end zone Optionally you can have each team assign a player to defend against the opposing group º The defender tries to cover the opposing team’s receivers, block passes or intercept the ball º They don’t need to pull flags and each play ends with a complete or incomplete pass º Interceptions count as an incomplete pass, with the offensive team returning the previous line of scrimmage Fist of 5 Each week gauge how your group is enjoying the class with the game Fist of 5. If the class is well structured and activities are challenging yet fun the entire time, then Fist of 5 should be everyone’s favorite activity. Example: “Your favorite activity today was the team building activity (specific name)?” • A fist equals a 0 or it wasn’t their favorite activity • A 5 equals the best activity ever Flag Football | 17