PE CLASS: SPEED

1. GENERAL WARM UP:

1.1 The first thing we are going to do is to jogging between five and ten minutes around the court going at a normal rate

2.1 The next thing we will do displacements and joint mobility exercises:

▪ High knees: skipping▪ Butt kicks: lift the heels to the gluteus▪ Side shuffles: side steps▪ Lunges: Strides bending the knees▪ Arm circles: forward and backwards▪ Karaoke: running laterally crossing the legs▪ Squats: bend the knees to warm up the quadriceps

3.1 The last activity of the general warm up is to stretch:

▪ Abductors, calves, hamstring, wrists, biceps, triceps, pectoral, back, femoral biceps, gluteus...

2. SPECIFIC WARM UP:

▪ To do this type of warm up we are going to play the handkerchief. This consist of:

• Assign a number to each in the participants of the team. The referee of the game says one of the numbers and the participants with this number run toward him to try to take the handkerchief and return to the place where your team is without the opponent touching you. If he gets you, you are disqualified and if not, he is disqualified.

3.

GAMES OR ACTIVITIES TO PLAY DURING THE P.E. CLASS

3.1 Uniform progressions: It consists of gradually increasing the speed. The athlete starts their drive from 0 speed and step by step, inch by inch, increases the speed, evenly. The speed must be in Uniformly Accelerated progressions.

▪ We can do other types of progressions like:

• Scale progressions• Progressions maintaining maximum speed

3.2 Exercises with cones:

• In the first exercise 3 cones will be placed on the same line, separated by about 3 meters. We will be in the cone in the center and we will o rapidly to the cone on the right where we touch the ground. Then go to the far cone to repeat the action and we finally make a final sprint to the cone on the right. Then repeat on the opposite side.• In the second exercise we will place 4 cones of different colors at the same distance, but not in the same line. The referee of the activity will have to say a color and the participant has to go as fast as possible to touch the cone of that color. By doing this, the participant will train reaction speed

4. Cool down:

4.1 With stretching you will return the muscles to the same tone as the beginning of the activity, you will increase the joint range of motion, you will reduce possible contractures and postural imbalances and increase your athletic performance Moreover, this is the perfect time because your muscles are warm and are easier to stretch.