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Lesson 3 - Core Strength and Endurance

Diverse Fitness Development

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Year 4

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Health Related Fitness

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45 min

Big Question

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

Cones

10-15

Place at 20m distance for relays and 5m for leopard crawls

Alternative: Markers, bean bags, or spots

Softballs

1 per group of 6 (5 total)

For passing exercises and twist relay

Alternative: Any medium-sized balls

Score Sheets

1 per student (30)

Pre-prepared with station names and score boxes

Alternative: Mini whiteboards, clipboards with paper

Stopwatch

1 (teacher)

For timing stations and exercise periods

Alternative: Phone timer, class timer app

Wall Space

Enough for 6 students

Clear wall area for wall squats

Alternative: Fence, sports hall wall

Key Vocabulary

Core strength

The strength of muscles in your torso that support your spine and pelvis

Endurance

The ability to keep going when muscles are tired

Plank

An exercise where you hold your body straight like a wooden plank

Wall squat

Sitting position against a wall without a chair, strengthening leg muscles

Leopard crawl

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

Maintains plank position for 45+ seconds

Demonstrates controlled sit-up technique

Shows visible improvement between circuit rounds

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