Lesson 4 - Dynamic Jumping and Plyometrics
Athletic Foundations: Endurance to Power
•Year 3
•Health Related Fitness
•Start Planning Better PE Lessons
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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
Arrange in station configurations around the area
Alternative: Markers, bean bags, or chalk lines
Position for Station 5 lateral jumping
Alternative: Lines marked on floor, rope laid flat, or cones in line
For timing 3-minute station rotations
Alternative: Phone timer, clock with second hand
For filming assessment evidence
Alternative: Phone camera for recording
Key Vocabulary
Explosive jumping exercises that develop power by training muscles to contract quickly
The ability to use strength quickly - combining speed and strength together
Moving with force and energy, not static or still
Moving sideways from side to side
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
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