Physical Fitness for Life

Warm up – have your group run to a location and afterwards have them stretch, take roll. 

Goal for Session 1 - Proper Running Form and Shot Put Technique 

Skill development: Running and shot put 

Divide the class into two groups: for 30 minute segments then switch. Some larger locations may have to set up 2 shot put areas. Keep any PreK groups separate from the main groups - the PreK coach will do the running and shot put with their own group. 

Group A works on running skills. 

1. Drill 1 High Knees: (video component) 

2. Drill 2 Rear Kicks: (video component) 

3. Drill 3 Proper Running Form: Put students into a straight line (shoulder to shoulder) and show them proper running form (hand placement, i.e., either  hands open or lightly closed - arm placement i.e., arms bent at the elbow 45 degrees - upper torso i.e., no rocking. Have each student pump their arms in place and check their form. (video component) 

4. Drill 4 Controlling Arm Placement: If grass is not wet, have them sit on the ground, legs out, pumping arms with the goal of lifting their rear off of the ground. This drill helps with their form. Let them know that proper arm  movement will help them continue their race when their legs get lactic acid  buildup. (video component) 

5. Drill 5 Strides: Divide your students and put them into single file lines. Go out about 20 yards and set up a finish line using two cones (stand where you can observe their form). Blow your whistle and have the first two students in each line run towards you using proper form technique at 75 percent. Tell them when they get finished if they, rocked, dropped arms, etc. (video component) 

6. Time allotting you can put them into to groups (boys, girls) and have them race about 50 yards. 

Group B works on shot put - no measuring today - but set the field. Make the circle about 5 feet in diameter using flat cones. Use tape measure (secure with metal clip into the ground) then go out about 70 yards. Most of your younger groups will throw 12-25 feet, older group may get 75 or more. (video component)

Drill 6: Throwing the Shot Put 

1. Put them all in a straight line, shoulder to shoulder (2-3 feet distance apart) so they don’t hit each other. Don’t use the balls at first. Have them go through the motions below: 

•  Proper stance - feet apart, ball under chin, other arm up (guidance)  video component) 

• how to throw - step back, reach back, throw 

2. Before giving them each a ball, stress that they are not to juggle them or toss them in the air at any time. Use the softball balls for the younger group; older students can use the bocce balls. On your whistle blow, let them throw (using the steps). Don’t let them run and get their balls until everyone has thrown. Depending on the time and size of your group, you can bring them up one at a time. Practice the method until the end of the class.