Station Strategies for Fitness Development in Secondary PE

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Station Strategiesfor Fitness Developmentin
Secondary PE
Designed by Pug Parris, Department of
Kinesiology McMurry University, Abilene, TX
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Stability Balls For Muscle Strength Endurance
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Squats

• Start Place ball between the wall and the curve
  of your lower back. Stand with your feet
  shoulder-width apart.
• Movement Bend your knees and lower 5 to 10
  inches, keeping your shoulders level and your
  hips square. Hold this position for 3 seconds and
  then stand back up.

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Up Over

• Lie on back with ball held between ankles.
• With straight legs, raise ball up as high as
  possible. Grab with hands.
• Lower ball with straight arms to floor behind
  head as legs lower to floor.
• Bring ball back up with hands to legs. Exchange
  continue to do upand over moves.

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Shark Attack

• Start Lying with pelvis on the ball. Weight
  supported on hands.
• Perform quick flutter kicks as if swimming
  rapidly. Legs are straight, toes pointed.

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Butt Lift
Start Lie on ball with head, neck shoulders
supported, knees bent and body in table-top
position.  Lower the hips towards the floor
without rolling on the ball.  Finish Squeeze
the glutes to raise hips until body is in
straight line.  Hold weights on the hips for
added intensity and make sure you press through
the heels and not the toes. Hold for duration!
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Ball Twist

• Get into a pushup position so your ankles are
  hugging the ball. 
• Slowly twist the ball to the right while trying
  to keep your shoulders level, then to the left. 
• Don't sag in the middle!

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Oblique Lift--Right

• Put right side on the ball, right knee down, left
  leg extended and fists on the temples.
• Tighten obliques (muscles around waist) and lift
  torso up.
• Repeat under control.

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Oblique Lift--Left

• Put left side on the ball, left knee down, right
  leg extended and fists on the temples.
• Tighten obliques (muscles around waist) and lift
  torso up.
• Repeat under control.

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Push-Ups

• Start Place abdomen on ball, then walk hands
  forward to a comfortable position with ball under
  thighs.
• Do slow controlled push-ups.
• As you get better, do these on your toes!

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Back Stretch

• Start Sit on ball. Slowly walk feet forward
  and roll ball to center of the back.
• Place arms overhead and gently roll back and
  forth to get a deep stretch.

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Scissor Lift--Right

• Start Lying with right leg on top and left leg
  underneath ball.
• Perform slow lifts, holding in upward phase for
  at least 3 seconds.

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Scissor Lift--Left

• Start Lying with left leg on top and right leg
  underneath ball.
• Perform slow lifts, holding in upward phase for
  at least 3 seconds.

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Muscular Work with NO equipment
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Alternate Kneel

• Start standing tall with feet together.
• Take a step forward with the right foot, touching
  left knee to floor.
• Knees should be bent only to a 90-degree angle.
  Keep knee over the heel!
• Return to starting position and alternate legs
  for the duration.

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Reverse Curls

• Lie on back with bent knees and knees tucked to
  chest, arms at sides.
• Using abdominals, raise hips off the floor.
• Knees do not go past shoulders as you repeat and
  repeat.

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Bows Toes

• Hold body in straight line with weight entirely
  on elbows and toes.
• Beginners may need to put toes against a wall!

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Muscular Work with limited equipment
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Around Both Legs

• Pass the small ball under both legs for 10 times,
  then change directions.
• Repeat for duration!

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Partner Twist 1

• Start Back to back with partner, keep knees
  slightly bent, feet hip-width apart.
• Hold medicine ball and turn torso to your right.
  At the same time, partner turns to left so you
  are facing the same direction. Hand ball to
  partner and return to starting position.
• After 4 circles, change direction.

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Partner Twist 2

• Start Back to back with new partner, keep knees
  slightly bent, feet hip-width apart.
• Hold medicine ball and turn torso to your right.
  At the same time, partner turns to left so you
  are facing the same direction. Hand ball to
  partner and return to starting position.
• After 4 circles, change direction.

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Weight Lift Right

• Start Put 5-lb weight behind right knee. Hands
  are on floor beneath shoulders knees beneath
  hips.
• Lift right leg until thigh is parallel to floor
  as in picture. Keep abs tight. Press heel toward
  ceiling and hold for 3 seconds, then lower almost
  to floor.
• Repeat for duration of time.

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Weight Lift Left

• Start Put 5-lb weight behind left knee. Hands
  are on floor beneath shoulders knees beneath
  hips.
• Lift left leg until thigh is parallel to floor.
  Keep abs tight. Press heel toward ceiling and
  hold for 3 seconds, then lower almost to floor.
• Repeat for duration of time.

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Outer Thigh

• Put band around ankles balance on the leg by
  wall.
• Keep your outside leg straight and lift it until
  band is tight.
• Gently pulse band for entire time.

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Outer Thigh with other leg.

• Turn around!
• Repeat with other leg!

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Bicep Curls

• Stand on center of tube, holding arms straight to
  thighs with palms out.
• Slowly curl arms up to shoulders--palms to
  shoulders.
• Lower very slowly back to thighs.

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Left Tricep Extension

• Stand firmly on lower 1/3 of tube with left foot,
  holding tube in left hand, arm bent, elbow up,
  hand behind head. (The tube runs up the middle
  of your butt! Tee hee.)
• Slowly straighten left arm to overhead position.
• Very slowly return to start. Repeat.

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Right Tricep Extension

• Right foot stands firmly on lower 1/3 of tube,
  holding tube in right hand, arm bent, elbow up,
  hand behind head. (The tube runs up the middle
  of your butt! Tee hee.)
• Slowly straighten right arm to overhead position.
• Very slowly return to start. Repeat.

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Upright Row

• Stand on center of tube, handles crossed to make
  an X.
• Slowly pull with shoulders until handles come to
  chin and elbows to ears.
• Lower very slowly back to thighs.

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FLEXIBILITY
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Neck Shoulders

• Reach one arm behind your back at waist and tilt
  head to opposite side.
• Use opposite hand to apply gentle pressure.
• Hold 10-20 seconds on each side.

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Partner Assisted Shoulder Stretch
B
A

• You are A!
• You grasp Bs arms by the wrists and slowly push
  upward.
• Hold the position at shoulder height.

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Partner Assisted Shoulder Stretch
B
A

• You are B!
• Person A grasps your arms by the wrists and
  slowly pushes upward.
• Hold the position at shoulder height.

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Achilles Stretch

• Hands against the wall. Press belly button
  forward.
• Toes point straight ahead to wall.
• Pull back heel downward.
• Hold 10-20 seconds with each foot.

Press back heel to the floor!
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Chest Stretch With Chair

• Kneel behind chair with both hands on the back
• Gradually push your chest downward.
• Hold without bouncing.

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Psoas Stretch

• Keep heel directly under knee of forward leg
  throughout stretch.
• Lay rear knee down and press hip forward toward
  heel of front foot.
• Hold for 10-20 with each leg.

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Modified Cobra

• Lie prone on the floor with fingertips under your
  chin.
• Slowly press up creating an arch in your back.
• Keep belly button on floor and relax all muscles
  from waist down.

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Outer Hip

• Place foot across knee and press knee outward.
• For more stretch, pull thigh back to chest.
• Keep head on floor
• Hold for 10-20 with each leg.

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Towel Assisted Hamstring Stretch

• Hook towel over instep of one foot.
• Lay head back and gently try to straighten this
  leg.
• Hold 10-20 seconds on each leg.

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Trunk Rotation

• Sit with one leg straight. Place other leg on
  the outside of straight knee.
• Place opposite elbow on the outside of knee to
  rotate body. Keep chin up.
• Hold 10-20 seconds on each side.

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Back-Saver Stretch

• Sit with one foot against the wall hands are
  clasped behind back.
• Press the heel downward, then relax.
• Bend forward from hips, keeping lower back as
  straight as possible.
• Repeat with other leg.

2
1
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Loosen your ITB!

• Start Lay on your side on the foam supporting
  with feet and forearm.
• Use the roll to massage the outer thigh from hip
  region to just above knee.
• If it is too painful place more pressure on your
  feet and arms than on the foam.
• If it is still too painful then place a towel
  over the foam.

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Cardio
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Stair Climb!
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Walk briskly to center of gym and back. How many
trips can you make?
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Jog in place
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Jump Rope
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Dribble the basketball around the gym as fast as
you can.
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Logistics
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Thirsty?
Get a drink of water.
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Watch the clock!
Yell Rotate! loudly after one minute.
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SKILL
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Football Pass
Go to the center of gym and pass with a partner.
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Station Strategies

• One person to a station. Do not have any open
  spots.
• USE NUMBER ID FOR EACH SPOT. Paper plates work
  just fine!
• Alternate muscle groups for strength.
• Need cardio? Place all the cardio stations
  together.
• Need warm-up? Place flexibility stations
  together.
• Need fitness testing? Work in 3-4 stations for
  preparation and data collection.

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Take off shoes! Watch Sit Reach!
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Sit Reach

• Sit with butt, back, head against the wall. Feet
  on box.
• Extend arms as if diving.
• Gently press silver metal bar forward.
• Hold the farthest point for 3 seconds.

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Put shoes on. Check your SR results.