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Lesson 4 - Dynamic Jumping and Plyometrics

Athletic Foundations: Endurance to Power

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Year 3

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Health Related Fitness

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45 min

Big Question

How can explosive jumping movements make us more powerful athletes?

Learning Objectives

To develop dynamic jumping and landing skills
To understand what plyometrics are and their benefits in sport
To identify how plyometric training develops power

Key Outcomes

Students will demonstrate controlled dynamic jumping movements
Students will explain what plyometrics are and name sports that benefit from power
Students will sustain performance through multiple high-intensity activities

Equipment & Resources Required

Cones

30-40

Arrange in station configurations around the area

Alternative: Markers, bean bags, or chalk lines

Mats

2-3

Position for Station 5 lateral jumping

Alternative: Lines marked on floor, rope laid flat, or cones in line

Stopwatch

For timing 3-minute station rotations

Alternative: Phone timer, clock with second hand

Tablets

For filming assessment evidence

Alternative: Phone camera for recording

Key Vocabulary

Plyometrics

Explosive jumping exercises that develop power by training muscles to contract quickly

Power

The ability to use strength quickly - combining speed and strength together

Dynamic

Moving with force and energy, not static or still

Lateral

Moving sideways from side to side

Balance

Staying stable and controlled when moving or stationary

Skill Progression Pathway

Understanding where pupils are coming from and where they're going

Prior Learning

Basic jumping and landing with two feet
Understanding of different types of fitness
Experience with circuit training

Current Skills

Dynamic single-leg jumping
Lateral movement patterns
Understanding of plyometric training principles

Next Steps

Complex multi-directional jumping sequences
Sport-specific plyometric applications
Advanced power development exercises

Milestone Indicators

Consistent controlled landings on single foot

Ability to maintain jumping technique when fatigued

Understanding of power as a fitness component

Key Teaching Points

Plyometrics develop power by combining speed and strength in explosive movements
Quality of technique is more important than quantity - emphasise controlled landings
Power is essential for many sports requiring explosive movements like jumping and sprinting
Sustained performance requires proper warm-up and gradual intensity building
Single-leg activities require particular focus on balance and control
Group work develops leadership, communication and cooperative skills
Self-assessment builds metacognitive awareness and personal responsibility

Common Misconceptions

Mistake: Thinking plyometrics are just any jumping exercises - Correction: Emphasise the explosive, spring-like quality
Mistake: Believing power is the same as strength - Correction: Explain power combines strength with speed
Mistake: Landing heavily to show effort - Correction: Teach that light, controlled landings show better technique
Mistake: Going fast means better performance - Correction: Focus on technique quality over speed
Mistake: Only athletes need power - Correction: Connect to everyday activities and various sports

SEN Adaptations

ADHD

Break activities into shorter segments, provide clear boundaries, offer leadership roles, use immediate feedback

dyspraxia

Use larger, more stable equipment, reduce complexity of movements, provide extra practice time, offer partner support

autism spectrum

Provide clear visual schedule of stations, offer quiet break area, use consistent timing signals, prepare for transitions

visual impairment

Use bright coloured cones, provide audio cues for directions, assign buddies for guidance, ensure clear pathway marking

hearing impairment

Use visual demonstrations, written instruction cards, hand signals for timing, ensure student can see teacher clearly

physical disability

Adapt to seated exercises where possible, modify jumping to stepping movements, reduce distances, provide stable support

Cross-Curricular Links

English

Following instructions, using subject-specific vocabulary, explaining techniques to others

Maths

Timing activities, counting repetitions, measuring distances, recording performance data

Science

Forces and motion in jumping, muscle contraction and energy systems, understanding of leverage and power

PSHE

Perseverance and resilience, teamwork and cooperation, leadership skills, self-assessment and reflection

Teacher Guidance

Positioning

Central position to observe all stations, moving regularly to provide specific feedback

Observation Focus

Technique quality, sustained effort, safety awareness, group cooperation

Intervention Points

["Step in if technique becomes unsafe due to fatigue", "Provide additional support for students struggling with balance", "Encourage groups who are losing focus or effort"]

Demonstration Notes

Use clear, exaggerated movements to show techniques. Highlight the difference between controlled and explosive movements. Involve confident students in demonstrations.

Verbal Cues

•'Light landings like a cat!'
•'Push through your legs for more power!'
•'Hold that balance - strong core!'
•'Quick feet, controlled body!'

Safety Considerations

Space & Surface Requirements

Space Requirements

Large hall or outdoor area minimum 20m x 15m with clear boundaries

Surface Check

Dry, level surface free from obstacles, suitable for jumping activities

Equipment Safety

Safety Checks

•Cones positioned securely with no sharp edges
•Speed bounce mats laid flat with no curled edges
•Adequate spacing between stations to prevent collisions

Risk Management

Key Risks

•Collisions between students during jumping
•Falls during single-leg landing activities
•Muscle strain from explosive movements
•Fatigue leading to poor technique

Risk Mitigation

•Clear boundaries and pathways between stations
•Emphasise controlled landings throughout
•Adequate warm-up before explosive activities
•Monitor for fatigue and adjust intensity as needed
•One performer at a time for single-leg activities

Supervision & Emergency Procedures

Supervision Points

•Position for clear view of all five stations
•Pay particular attention to single-leg jumping activities
•Monitor students who may be struggling with balance or coordination

Emergency Procedures

Stop activity immediately if injury occurs, assess need for first aid, have qualified first aider available