Lesson 3 - Core Strength and Endurance
Diverse Fitness Development
•Year 4
•Health Related Fitness
•Start Planning Better PE Lessons
Sign up free to access 3 complete units per month, unlimited activity library, and your personal locker.
What's included
- Complete activity instructions & timing
- Teaching tips & differentiation strategies
- Assessment guidance & success criteria
- Downloadable lessons & units
How can I build the core strength that athletes need to excel in their sport?
Learning Objectives
- Demonstrate good core strength through sustained muscle engagement
- Show perseverance when muscles are fatiguing during exercise
- Understand the importance of core strength and flexibility in sport performance
Key Outcomes
- Students will perform core exercises with proper technique for extended periods
- Students will explain why core strength supports performance in different sports
- Students will show determination and enjoyment when challenging themselves to improve
Equipment & Resources Required
Place at 20m distance for relays and 5m for leopard crawls
Alternative: Markers, bean bags, or spots
For passing exercises and twist relay
Alternative: Any medium-sized balls
Pre-prepared with station names and score boxes
Alternative: Mini whiteboards, clipboards with paper
For timing stations and exercise periods
Alternative: Phone timer, class timer app
Clear wall area for wall squats
Alternative: Fence, sports hall wall
Key Vocabulary
The strength of muscles in your torso that support your spine and pelvis
The ability to keep going when muscles are tired
An exercise where you hold your body straight like a wooden plank
Sitting position against a wall without a chair, strengthening leg muscles
Moving on hands and feet with body low to ground like a leopard stalking
Skill Progression Pathway
Understanding where pupils are coming from and where they're going
Prior Learning
- Basic understanding of fitness components
- Experience with simple core exercises like sit-ups
- Awareness of working muscles during exercise
Current Skills
- Sustained core muscle engagement
- Exercise technique refinement
- Self-assessment and goal setting
Next Steps
- Advanced core exercise variations
- Sport-specific core training
- Independent fitness planning
Milestone Indicators
Key Teaching Points
- Core strength is fundamental to all sporting movements and activities
- Technique and form are more important than speed or highest scores
- Personal improvement and challenging yourself is the real competition
- Perseverance when muscles are tired builds both physical and mental strength
- Proper breathing during exercise prevents dizziness and improves performance
- Recovery and stretching are essential parts of fitness training
- Supporting and encouraging others enhances everyone's experience
Common Misconceptions
- That core strength only means having visible abs - explain core includes all torso muscles
- That faster always means better - emphasise quality over speed in all exercises
- That pain and extreme discomfort are necessary - distinguish between muscle challenge and potential injury
- That only sporty children can develop core strength - reinforce that everyone can improve with practice
- That comparing scores with others is the goal - redirect focus to personal improvement and effort
SEN Adaptations
ADHD
- Use energetic delivery style, provide frequent position changes, clear and short instructions with immediate feedback
dyspraxia
- Break down complex movements into smaller steps, allow extra practice time, provide peer support during exercises
autism spectrum
- Provide clear visual schedule of lesson structure, allow breaks if overstimulated, maintain consistent routines between circuit rounds
visual impairment
- Use verbal descriptions of body positions, provide tactile guidance for exercise setup, use bright coloured cones for station markers
hearing impairment
- Demonstrate all exercises clearly, use visual timers and hand signals, provide written instructions on score sheets
physical disability
- Modify exercises for seated or supported positions, adapt circuit stations to individual capabilities, focus on personal improvement rather than standard requirements
Cross-Curricular Links
Maths
Counting repetitions and measuring time periods, comparing scores between rounds, calculating improvement percentages
Science
Understanding muscle fatigue and recovery, heart rate changes during exercise, body systems working during physical activity
PSHE
Goal setting and personal challenge, resilience and perseverance, supporting and encouraging others during difficult tasks
Teacher Guidance
Positioning
Move continuously between stations during circuits, position to see multiple groups simultaneously during demonstrations
Observation Focus
Watch for technique maintenance during fatigue, monitor effort levels and signs of overexertion, note perseverance and enjoyment
Intervention Points
Step in if technique becomes unsafe, provide encouragement when students want to give up, modify exercises for students struggling
Demonstration Notes
Show perfect technique for each exercise, demonstrate modifications for different ability levels, model enthusiasm and effort throughout lesson
Verbal Cues
- •'Strong core muscles!'
- •'Keep breathing normally!'
- •'Challenge yourself!'
- •'Perfect technique!'
Safety Considerations
Space & Surface Requirements
Space Requirements
Minimum 15m x 20m space, clear wall area for wall squats, open floor for floor exercises
Surface Check
Dry, even surface suitable for floor exercises, wall area clean and obstacle-free
Equipment Safety
Safety Checks
- •Check balls are properly inflated and in good condition
- •Ensure cones have no sharp edges or cracks
- •Score sheets and pencils safely distributed
Risk Management
Key Risks
- •Overexertion during high-intensity exercise
- •Muscle strain from poor technique
- •Collision during movement between stations
- •Dizziness from breath holding during exercise
Risk Mitigation
- •Progressive warm-up to prepare muscles
- •Clear technique demonstrations before each exercise
- •Adequate spacing between stations and students
- •Regular reminders about proper breathing during exercise
- •Permission to modify exercises if needed
Supervision & Emergency Procedures
Supervision Points
- •Position to observe multiple stations during circuit
- •Monitor for signs of overexertion or distress
- •Check technique maintenance as students tire
- •Ensure safe transitions between stations
Emergency Procedures
Stop activity immediately if injury occurs, assess need for first aid, have water available for students feeling dizzy or overheated