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P.E Unit: Fitness for Everyone, Lateral plyometric lunges - 5 Repetitions…

- - - - Lesson 3
        
        Lesson 4
        
        Lesson 5
        
        Lesson 6
        
        ---- Lesson 11
        
        Through the usage of principal of continuity, The previously edited plans were continued every lesson, every 2 lessons increasing the amount of repetitions in certain exercise by 10- 15% as to keep constant progress
        
        Revising plan using principal of individualization
        
        Knee push ups- 7
        
        Dot Drills - 5 reps
        
        Lesson 4 revised plans
        
        Quick feet 4 reps (1 rep= 2 taps outside 2 taps inside)
        
        Plank Jacks 5 repetitions (going up and down is 1 rep)
        
        Lateral side to side running 4 side to side movements
        
        Agility Dots 3 sets of 4 jumps each leg
        
        Rest - 1 min
        
        leg raises- 15 reps
        
        Squat jumps 10 Repetitions
        
        Skater lunges - 20 Repetitions
        
        Lateral plyometric lunges - 5 Repetitions one way 5 the other way
        
        Now I used the principal of individualization to help one of my peers who had weaker lower core, lower core development is important to overall agility as it helps with balance and direction changes
        
        Revised plan using principal of Overload
        
        Revised plan Lesson 4 using the principle of Overload
        
        Explosive push ups- 7
        
        Dot Drills - 5 reps
        
        Lesson 4 revised plans
        
        Quick feet 4 reps (1 rep= 2 taps outside 2 taps inside)
        
        Plank Jacks 5 repetitions (going up and down is 1 rep)
        
        Lateral side to side running 4 side to side movements
        
        Agility Dots 3 sets of 4 jumps each leg
        
        Rest - 1 min
        
        leg raises- 15 reps
        
        Squat jumps 15 Repetitions
        
        Skater lunges - 20 Repetitions
        
        Lateral plyometric lunges - 5 Repetitions one way 5 the other way
        
        After receiving oral feedback on the last revised draft, I decided to help improve the plan while taking in considerations of principle of overload, increasing the reps on particular intensive exercises
        
        Revised plan Lesson 3 using the principle of variety
        
        Lateral plyometric lunges -
        5 Repetitions one way 5 the other way
        
        Skater lunges - 15 Repetitions
        
        Squat jumps 15 Repetitions
        
        leg raises- 5 reps
        
        Rest - 45 seconds
        
        Agility Dots 3 sets of 4 jumps each leg
        
        Lateral side to side running 4 side to side movements
        
        Plank Jacks 3 repetitions (going up and down is 1 rep)
        
        Quick feet 4 reps (1 rep= 2 taps outside 2 taps inside)
        
        Lesson 3 revised plans
        
        Dot Drills - 5 reps
        
        Explosive push ups- 4
        
        Though people mainly tend to focus on the legs (calf, glutes, etc) when working on agility,
        agility incorporates a lot more including arms and hip flexer muscles
      - Reflection from lesson 2
        
        In is lesson, I performed 2 routines
- - - - Refined plan
    - - 20 seconds spot jogging
      - 15 seconds jumping jacks
      - 30 seconds mountain climbers
      - 30 second break
      - 30 seconds Split jumps
      - 30 seconds burpees
      - 20 second walkdowns
      - 30 second break
      - 25 seconds side step jumps
      - 35 seconds jumping lunges
      - 15 seconds fast feet
      - 30 seconds up and out jumps
      - 30 seconds break
      - 30 seconds star jumps
      - 30 seconds plan jacks