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Lesson 4 - Plyometric Power Development

Diverse Fitness Development

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Year 4

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Health Related Fitness

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Big Question

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

Cones

24 (4 per station)

Different arrangements for each station - line, square, zigzag patterns

Alternative: Markers, bean bags, or chalk lines

Mats

Secure on ground, clear space either side for safety

Alternative: Line of cones, chalk line, or rope on ground

Stopwatch

Visible/audible signal for station rotations

Alternative: Phone timer, classroom clock with second hand

Video Device

1 (optional)

For assessment evidence and technique analysis

Alternative: Tablet, phone, or digital camera

Key Vocabulary

Plyometrics

Explosive jumping exercises that develop power by using the stretch-shortening cycle of muscles

Power

The ability to exert maximum force in minimum time, combining strength and speed

Dynamic

Movement that involves continuous motion and change of direction or position

Lateral

Movement from side to side rather than forwards and backwards

Body Control

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

Consistent safe landings on single foot

Maintained technique quality throughout circuits

Accurate identification of plyometric benefits

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