Leaping with Medicine Balls

Learning Outcomes

Students will be able to perform leaping movements while carrying additional weight.
Students will improve their strength and power through weighted leaping exercises.

Description Of Activity

Warm-Up (10 minutes):
Leg Swings (1.5 minutes): Prepare the hips for movement.
Arm Circles (1.5 minutes): Warm up the shoulders.
High Knees (2 minutes): Increase heart rate and engage legs.

Medicine Ball Warm-Up (5 minutes):
Chest Passes (2.5 minutes): Students pair up and pass a medicine ball back and forth using chest passes. Focus on using the legs and core for power.
Overhead Throws (2.5 minutes): Students practice overhead throws, lifting the medicine ball above their heads and throwing it to a partner or target. Emphasize using the full body for power.

Demonstration and Explanation (5 minutes):
Leaping with Medicine Balls: Show how to perform various leaping movements while holding a medicine ball:
Bunny Hops: Perform bunny hops while holding the medicine ball close to the chest.
Frog Jumps: Leap forward from a squat position, holding the medicine ball in front.
Box Jumps: Perform box jumps while carrying the medicine ball, focusing on maintaining control and balance.

Practice with Medicine Balls (10 minutes):
Instructions: Have students practice each type of leap with a medicine ball. Start with a lighter weight and focus on technique.
Gradual Increase: As students become more proficient, gradually increase the weight of the medicine ball.

Safety and Technique Focus (5 minutes):
Emphasis: Ensure students are holding the medicine ball securely and maintaining proper form during leaping movements.
Assistance: Provide support and adjustments as needed to help students perform the exercises correctly and safely.

Cool Down (5 minutes):
Calf Stretches (1 minute): Stretch the calves.
Hamstring Stretches (1 minute): Stretch the hamstrings.
Quadriceps Stretches (1 minute): Stretch the quadriceps.

Deep Breathing Exercises (2 minutes):
Instructions: Guide students through deep breathing to help them relax and recover.

Variations

Leaping with Dumbbells: Use dumbbells to add resistance while performing leaping movements. Ensure proper technique to maintain safety.

Leaping with Resistance Bands: Incorporate resistance bands to provide variable resistance during leaps. Secure the bands properly to prevent injury.

Coaching Tips

Secure Grip: Ensure that students are holding the medicine ball securely to prevent drops and accidents.
Proper Form: Emphasize maintaining proper leaping form and technique, even with the added weight.
Gradual Progression: Increase the weight of the medicine balls gradually to match students’ increasing strength and confidence.

Equipment/Material Required

Medicine balls (various weights)