Lesson 4 - Plyometric Power Development
Diverse Fitness Development
•Year 4
•Health Related Fitness
•Start Planning Better PE Lessons
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How can explosive jumping movements make us more powerful athletes in different sports?
Learning Objectives
- To develop dynamic jumping and safe landing techniques through plyometric exercises
- To understand what plyometrics are and how they benefit athletic performance
- To sustain performance over extended periods while maintaining good technique
Key Outcomes
- Students will perform a variety of plyometric movements with correct technique
- Students will explain what plyometrics are and identify which sports benefit from power development
- Students will demonstrate sustained effort and performance throughout circuit training
Equipment & Resources Required
Different arrangements for each station - line, square, zigzag patterns
Alternative: Markers, bean bags, or chalk lines
Secure on ground, clear space either side for safety
Alternative: Line of cones, chalk line, or rope on ground
Visible/audible signal for station rotations
Alternative: Phone timer, classroom clock with second hand
For assessment evidence and technique analysis
Alternative: Tablet, phone, or digital camera
Key Vocabulary
Explosive jumping exercises that develop power by using the stretch-shortening cycle of muscles
The ability to exert maximum force in minimum time, combining strength and speed
Movement that involves continuous motion and change of direction or position
Movement from side to side rather than forwards and backwards
The ability to coordinate and manage your body position during movement
Skill Progression Pathway
Understanding where pupils are coming from and where they're going
Prior Learning
- Basic jumping and landing techniques
- Understanding of simple fitness concepts
- Experience with circuit training format
Current Skills
- Dynamic jumping with directional changes
- Sustained performance over extended periods
- Understanding of power as a fitness component
Next Steps
- Advanced plyometric combinations
- Sport-specific power applications
- Training programme design
Milestone Indicators
Key Teaching Points
- Emphasise explosive, powerful movements rather than controlled, slow actions
- Prioritise safe landing technique - bent knees, balls of feet, controlled balance
- Maintain technique quality even when fatigue sets in during circuits
- Connect plyometric training to real sports applications for relevance
- Encourage sustained effort over the full 15-minute circuit period
- Use positive reinforcement to build confidence in explosive movements
- Ensure taking turns properly at stations for safety and fairness
Common Misconceptions
- Misconception: 'Jumping higher is always better' - Correction: 'Focus on explosive speed and safe landings, not maximum height'
- Misconception: 'Plyometrics are just normal jumps' - Correction: 'Plyometrics specifically train explosive power using stretch-shortening muscle cycles'
- Misconception: 'Faster is always better during circuits' - Correction: 'Quality technique and sustained effort matter more than speed'
- Misconception: 'Landing hard shows power' - Correction: 'Controlled, soft landings demonstrate proper technique and prevent injury'
- Misconception: 'Only certain sports need power' - Correction: 'Most sports benefit from explosive power for acceleration, jumping, and direction changes'
SEN Adaptations
ADHD
- Shorter activity intervals with frequent changes, clear visible boundaries, immediate feedback and praise, movement breaks between explanations
dyspraxia
- Simplified movement patterns, additional demonstration time, peer buddy support, focus on one technique point at a time
autism spectrum
- Clear visual schedule of activities, consistent routine structure, quiet zones available if overwhelmed, advance warning of changes
visual impairment
- Use brightly coloured cones, verbal descriptions of all movements, buddy system for station navigation, tactile markers for boundaries
hearing impairment
- Visual demonstrations of all exercises, hand signals for timing, written station instruction cards, visual timer displays
physical disability
- Modified jumping movements using available range, seated/supported versions of exercises, adapted equipment heights, focus on effort over technique
Cross-Curricular Links
Maths
Timing and measuring 3-minute intervals, counting bounces and repetitions, measuring distances for station setup
Science
Forces and motion in jumping, energy transfer during explosive movements, muscle contraction and body systems
Geography
Compass directions during compass jump station, spatial awareness and positioning during circuit activities
PSHE
Perseverance during challenging physical activity, supporting others in group situations, self-assessment and reflection skills
Teacher Guidance
Positioning
Central during explanations, circulating actively during circuits to provide feedback and ensure safety
Observation Focus
Landing technique, explosive movement quality, sustained effort levels, group cooperation and safety
Intervention Points
Step in immediately for poor landing technique, unsafe group behaviour, or signs of overexertion
Demonstration Notes
Always demonstrate plyometric movements at moderate intensity to show technique clearly, emphasise landing safety in every demonstration
Verbal Cues
- •'Explosive power!'
- •'Soft landings!'
- •'Quick and light!'
- •'Hold that balance!'
- •'Maintain quality!'
Safety Considerations
Space & Surface Requirements
Space Requirements
Large hall or outdoor area minimum 20m x 15m, clear of obstacles with non-slip surface
Surface Check
Even, dry surface free from hazards, appropriate for jumping and landing activities
Equipment Safety
Safety Checks
- •Cones checked for damage and securely positioned
- •Speed bounce mat flat and secure if used
- •Landing areas clear of obstacles
- •Equipment spacing allows safe movement between stations
Risk Management
Key Risks
- •Ankle injuries from poor landings
- •Collisions during group rotations
- •Overexertion during sustained circuit training
- •Falls during single-foot landing exercises
Risk Mitigation
- •Thorough warm-up emphasising landing technique
- •Clear boundaries and spacing between stations
- •Progressive skill building from basic to complex movements
- •Regular technique reminders throughout activities
- •Immediate correction of unsafe practices
Supervision & Emergency Procedures
Supervision Points
- •Position for visibility of multiple stations simultaneously
- •Circulate actively during circuit training
- •Monitor fatigue levels affecting technique quality
- •Intervene immediately for unsafe practices
Emergency Procedures
Stop activity immediately for any injury, assess severity, apply appropriate first aid, seek additional support if needed