Michaela Cosgrove

Track and Field/ Swimming

HPE 220, 225

NASPE Standards:

Standard 1 - The physically literate individual demonstrates competency in a variety of motor

skills and movement patterns.

Standard 2 - The physically literate individual applies knowledge of concepts, principles,

strategies and tactics related to movement and performance.

Standard 3 - The physically literate individual demonstrates the knowledge and skills to achieve
and maintain a health-enhancing level of physical activity and fitness.

Standard 4 - The physically literate individual exhibits responsible personal and social behavior
that respects self and others.

Standard 5 - The physically literate individual recognizes the value of physical activity for
health, enjoyment, challenge, self-expression and/or social interaction.
Day 1: Throwing- Shot Put and Discus

Age level: Middle School/High School Students

A: Objective
Students will learn how to properly throw a discus and shot put. They will start to learn
the proper way to spin/rotate when throwing a discus or shot put. Those who do not
understand fully how to throw have them stand at the edge of the circle. Students will
also learn about the rules and what they can and cannot do when in the circle.

B: Warm up:
Students will be asked to run one lap around the track
Stretching
o Arms and legs
Dynamic Stretching
o Lunges, butt kicks, high knees (50 meters each)

Instructional time:
Show students a short YouTube video on what shot put and discus is to give students who
are unsure a demonstration
Talk to students about the rules and how they have to enter and exit the circle.
Demonstrate to students the proper way to throw the shot put and the discus
Go over the proper stance with both throws, then go over the proper way to glide/ shuffle
across the ring
When students are practicing throwing go to each group and explain the rules students
need to follow if they were to ever do compete during a track meet

Lead Up:
Break students up into two groups. One group will go to shot putt and the other group
will go to discus. When 8 minutes is up students will rotate groups this way student get to
go to both groups and practice their throws before we have a class competition.

Competition:
Girls and Boys competitions will happen at the same time when the girls are doing Shot Put the
boys will be doing discus and then the students will rotate and girls will go to shot as he boys are
doing discus. Competition will be based on honest; I will be going back and forth supervising
both groups. Also competition will be for those who want to do it, all others can watch.
Girls Shot Put
Boys Discus
Girls Discus
Boys Shot Put
Competition is to see who can throw the shot and the discus further, girls will be competing
against girls and guys will be competing against guys
C: Time Break Down:
Change 3 minutes (students will be coming from class so they will have that additional
time to change)
Warm up 6 minutes
Instructional time 7 minutes
Group 1 8 minutes
Group 2 8 minutes
Competition 10 minutes
Change 3 minutes
Total: 45 minutes
Day 2: Long Jump and Triple Jump

Age level: Middle School/ High School Students

A: Objectives:
Today students will be working on learning how to properly long jump and triple jump.
Students will be broken up into two groups to work on there skills. Students will also
understand the rules and how they would be judged in this event if they were to ever
compete in a track and field meet.

B: Warm up:
Students will be asked to run one lap around the track
Dynamic stretching leg kicks, butt kicks, lunges (50 meters each)
Stretching work on stretch the legs and the arm (Students will do this independently for
about two minutes)

Instructional time:
Talk with students about the rules for if they were to compete in either one of these
events.
Show the students the proper way to do each jump
o Long jump: Make sure that you do not step over the fault line, take off on one foot
and make sure you land on your feet, you do not want to land on your but because
that will be the spot that is marked. The spot that is marked is the closet spot to
the fault line.
o Triple jump: Same thing you want to make sure that you do not step over the fault
line. The approach for triple jump is hop, skip, and then finally jump. Same as the
long jump you want to make sure you do not land on your butt, they will mark the
spot closet to the fault line

Lead up:
Break students up into two groups. This way they are able to practice their technique for
the competition. Group 1 will be assigned to long jump and group 2 will be assigned to
triple jump. Then at the 10-minute mark the groups will switch and go to the other
activity.

Competition:
First girls will go to long jump when the girls at long jump the boys will be at triple jump
and then they will switch at the 10-minute mark. I will be walking around and
supervising making sure that everyone is participating and that they are following the
rules. Those who wish to compete will only have to compete, those who are not
competing will be asked to watch and cheer on there classmates.

C: Time break down

 Change (locker room) 3 minutes
Warm up 6 minutes
Instructional time 7 minutes
Group 1 8 minute
Group 2 8 minutes
Competition 10 minutes
Change 3 minutes
Total: 45 minutes
Day 3: High Jump

Age level: Middle school and High school students

A: Objective:
Today students will learn how to high jump they will learn the proper approach and the
approach that most High Jumpers do during meets. They will also understand the rules
for this event that they need to follow when participating in this event.

B: Warm up:
Once students arrive at class after changing students will be asked to run two laps around
the track
Then students will do dynamic stretching High knees, leg kicks, but kicks, and skip for
height (50 meters each)
Stretching legs, arms, and back stretches (make sure to take your time being that we
will use a lot of our legs today)

Instructional time:
We will watch a video on YouTube about the proper way to do high jump
https://www.youtube.com/watch?v=XBtBdNHBNSI
Talk to students about the proper approach and how they are only to jump off of one foot
if you jump off of two it does not count as a fault

Lead up:
First the class will practice there approach before beginning to jump, start everyone off
with the J approach
Find out which leg the student is most comfortable jumping off of
Students will begin there approach and start to jump, we will start off at 3 foot

Competition:
All students will be expected to participate in this competition it will not be optional. For
the girls competition the jump height will start off at 3 foot and the boys height will start
off at 3 foot 6 inches. Each student will be able to miss 2 attempts at a height once they
miss twice they are no longer in the competition. Boys will compete first and the girls
will watch. Each competition will take approximately 10 minutes.

C: Time Break Down

Change for class: 3 minutes
Warm up: 8 minutes
YouTube video: 5 minutes
Instructional time (approach): 10 minutes
 Boys Competition: 8 minutes
Girls Competition: 8 minutes
Change: 3 minutes
Total 45 minutes
Day 4: Sprints

Age level: Middle School/High School students

A: Objective
Today students will understand how to use the starting blocks and the events that are
considered sprints in a track meet. The students will get to practice taking off out of the
starting blocks and participate in a sprinting race.

B: Warm ups:
Students will run 2 laps around the track when class begins
Dynamic Stretching: Leg kicks, high knees, butt kicks, lunges (50 meters each)
Stretching: leg stretches, arm stretches, back stretches (students will do this on there own)

Instructional Time:
Students will learn about the different sprints that take place during a track meet.
o 100 hundred meter of the track
o 200 hundred meter of the track
o 400 hundred 1 lap around the track
Make sure students know that this race is a fast race
Talk about the starting blocks and how they are used, also teach them how to adjust them
to the proper numbers

Lead up:
Students will be broken up into groups, when in the groups students will find there proper
numbers on the starting block
Students will then practice taking off out of the blocks

Competition:
I will assign students sprints based on there ability
Girls and boys will be in separate races
Classmates will time there classmates who are running and then the times will be
recorded

C: Time Break Down:

Change: 3 minutes
Warm up: 6 minutes
Instructional time talking about starting blocks and relays: 10 minutes
Lead up (practice): 8 minutes
Competition boys: 7 minutes
 Competition girls: 7 minutes
Change: 4 minutes
Total: 45 minutes

Day 5: Relays

Age level: Middle School/High School students

A: Objectives:
Students will learn about relays in a track meet and that each relay team has four
members and they will also learn the proper way to hand off the baton. Along with
learning were the proper exchange zone is on a track. Students will then get compete in a
relay with there team.

B: Warm Up:
2 laps around the track to start class
Dynamic stretching: Skip for height, high knees, butt kicks, lunges (50 meters each)
Stretching; arms and legs (students will do this independently)

Instructional Time:
Students will learn the proper way to hand off the baton
Talk about all the different types of relays in a track meet
o 4 x 100 meters
o 4 x 400 meters
Let the class know that each relay team has 4 members on it and that females and males
race separately during meets
Talk about the exchange zone being in between the triangles on the track, stick cones at
the beginning and end of exchange zone so that students are able to spot the exchange
zones better

Lead up:
Students will be broken up into groups for the relays all groups will be doing the 4 x 100
meter relay due to time
The groups will practice passing the baton off to one another and work on the different
types of hand offs (push, the down sweep, and the up sweep)
Have the teams figure out there order for the relay show each student were to stand

Competition:
All of the girls will race at once while I have the boys time the girls team
All of the boys will race at once as the girls time the boys teams
I will assign teams the lanes they are suppose to be in
Watch students to make sure students are exchanging in the proper zone
C: Time Break Down
Change: 3 minutes
Warm up: 10 minutes
Instructional time: 10 minutes
Team practice: 10 minutes
Girls competition: 3 minutes
Boys competition: 3 minutes
Change: 2 minutes
Total: 45 minutes
End of week 1, will be working on swimming in week 2
Day 6: Free Style (Front Crawl)

Age level: Middle School/High School students

A: Objective: Today we are moving onto swimming, we will learn free style today also known as
front crawl. Students will learn how to properly swim doing the front crawl, we will watch
videos and work on biomechanics and then end class with a relay.

B: Instructional time:
Will talk to students about the basic of the front crawl, talk to them about the stroke
mechanics and rotary breathing.
For front crawl one is suppose to be on there stomach
Show students YouTube video: https://www.youtube.com/watch?v=fqTdZlqfrio (have
video ready before class begins)

Warm up:
For warm up each student will swim down and back once
When students are done with this wait in the pool to begin learning front crawl

Lead Up
Student will be broken up into groups they will keep these groups for the rest of this unit
and stay in there assigned lane (approximately 4 people per lane)
Student will go down and back working on there front stroke technique once they get
back students will grab a kick board at the edge of the pool and kick down and back
Once students are done practicing there technique they will wait in the water for everyone
to finish

Competition:
Each lane is a relay team these teams will be the same the rest of the unit, I tried to divide
up females and males evenly in the lanes so that the competition is fair
Each team member will have to swim down and back once using the front stroke when
the team member is down stand outside of the pool by your lane

C: Time Break down

Change: 5 minutes
Instructional time: 5 minutes
YouTube video: 4 minutes
 Biomechanics: 10 minutes
Lead up (practice): 10 minutes
Competition: 6 minutes
Change: 5 minutes
Total: 45 minutes

Day 7: Breaststroke

Age level: Middle School/High School students

A: Objective: Students will learn the biomechanics and how to properly swim using the
breaststroke. As a class we will watch a YouTube video and look at the biomechanics and then
we will go into the pool and practicing those biomechanics at the end of class we will have a
relay with the members in our lane.

B: Instructional Time:
Show YouTube video to class, tell them to pay attention to the arm and leg motions
https://www.youtube.com/watch?v=L1va9qsH-ow (have ready to play at the begging of
class)
Position your body on your stomach, have arms close together, then extend them do this
with your palms facing downward.

Warm up:
Students will get into their assigned lane that they were given yesterday and do 2 down
and backs as a warm up. When they are down wait in the water for the other students to
complete there warm up. Students will be asked to tread water for 2 minutes today.

Lead Up:
Students will work on the fundamentals of the breaststroke, at first have students use kick
boards and work on there legs. Legs are going to act similar to a frog swim one down
and back using kick board
Next have students put the arm and leg motion together and with this have them do two
down and backs in the pool.

Competition:
Students will do a relay today each student will go two times. The first down and back
they will do the breaststroke. Then the next person will go when it is there turn again they
will go down doing front crawl and then come back doing whatever they wish, when they
are done they will get out and wait for everyone else to finish up.

C: Time Break Down

Change: 3 minutes
Instructional time: 7 minutes
 YouTube video: 4 minutes
Warm up: 8 minutes (2 laps/tread water)
Lead up/practice: 10 minutes
Competition (1 lap each): 10 minutes
Change: 3 minutes
Total 45 minutes

Day 8: Backstroke

Age level: Middle School/High School Students

A: Objectives: Today we will be working on our backs the passed two days in class we were
working on front styles of swimming. We will again watch a YouTube video and look at the
biomechanics of the stroke. We will hope in the pool and work on the stroke so that if someone
in the class were to ever be on the swim team they would be able to perfect this stroke. At the
end of class we will do a relay.

B: Instructional Time:
Talk to students about the biomechanics of backstroke. Students are to be on their backs
when doing this stroke. Legs are kicking up and down and arms are moving in a circular
motion passing the ear when the arm come up from the water
Show students YouTube video on the backstroke https://www.youtube.com/watch?
v=HH78mglJcnw (have video ready at the start of class)

Warm Up:
Students will jump into their assigned lane after we go over the biomechanics, and the
YouTube video. For warm up today students will be asked to swim any 2 laps of their
choice they will go down and back twice.

Lead up:
Students will work on there back strokes to start off with I will have students float on
there back
Student will get a chance to free swim before working on there biomechanics they will
swim 1 down and back of there choice.
Work with the students on the biomechanics of the backstroke they will work on this for a
little before the competition. Each student will be required to go down and back twice
before moving onto the competition.

Competition:
Same as the passed few days, we will be doing a relay. But today we are going to have
only 3 teams compared to 6. Lanes 1 and 2 will compete together, lanes 3 and 4 will
compete together, and lanes 5 and 6. This race will take longer because there are more
people competing in it. Each student will go down and back once both times they will do
 back stroke. When they are done have them get out of pool and cheer the rest of there
team on.

C: Time Break Down

Change: 3 minutes
Instructions on what is expected: 2 minutes
YouTube video: 2 minutes
Warm up: 6 minutes
Floating on back: 2 minutes
2 laps of your choice: 6 minutes
Biomechanics: 10 minutes
Competition: 10 minutes
Total: 45 minutes
Day 9: Elementary Crawl

Age Level: Middle School/High School Students

Objectives: Students will be doing another style of stroke on there back. This time it is called
elementary crawl with elementary crawl the stroke style is different. The stroke goes tickle, T,
and then solider. As a class we will watch a video on the biomechanics and then we will practice
them. At the end of class we will have a relay with our lane.

B: Instructional Time:
Similar to backstroke you are on your back and will go in the motion (tickle, T, solider)
Show class YouTube video https://www.youtube.com/watch?v=4PQARieNkJ8 (have
ready at the start of class)

Warn up:
Students will jump into pool and swim 2 down and backs
Tread water

Lead up:
Work on the leg motion use kick boards, students will have to take turns being that we do
not have enough kickboards for the whole class. Have students go down and back
working on there leg motion, when they are finished students will tread water until the
whole class is done
Have students put the arm and leg motions together. Students will put the motions
together and swim down and back twice. This time when swimming students will not be
swimming constantly give students a few seconds to take a break after finishing one
down and back.
Go down once working on backstroke from yesterday and come back doing breast stroke
Tread water again 2 minutes

Competition:
Students will compete in there own lane this time. Lanes with 4 people one student will
have to go twice. If they cannot decide I will pick who goes twice. Each student will go
down and back twice. The first down and back students will do elementary crawl, while
 the second time going down students will do the backstroke and then when they come
back down they can do whatever stroke they wish.

C: Time Break Down:

Change: 3 minutes
Instructional time: 4 minutes
YouTube: 4 minutes
Warm up: 7 minutes
Tread water: 2 minutes
Lead up (biomechanics): 10 minutes
Tread water: 2 minutes
Competition: 10 minutes
Change: 3 minutes
Total: 45 minutes
Day 10: Diving/Diving Blocks

Age level: Middle School/High School students

A: Objective: Students will learn the proper way to dive off of a diving board, they will begin
with a sitting dive, and they go to a knee dive, then they will go to standing dive. Finally they
will make there way to the diving board. They will also learn the proper way to take off out of
the starting blocks (diving blocks) on the side of the pool.

B: Instructional Time:
Show students YouTube video on proper way to dive https://www.youtube.com/watch?
v=TFP-5l7-tEI
Show students YouTube video proper way of diving off a diving block
https://www.youtube.com/watch?v=qjfr-gi7IbM&t=21s

Warm up:
Student will swim one down and back, have students jump into pool so they get used to
jumping in to start similar to a diving block
Have students swim over to deep end to tread water

Lead up:
Students will be broken up into two groups. Groups will be lanes 1-3 and lanes 4-6.
Lanes 1-3 will go to diving first and work on diving and groups 4-6 will go to starting
blocks first. We will rotate after 5 minutes.
At diving students will be in the diving bay and use the diving board and the side of the
pool. Student will start on the side of the pool. With a sitting dive and then they will
move to a knee dive and then a standing dive. When and if students are comfortable
enough they can move onto the diving board.
At diving blocks students will take turns using the diving blocks in lanes 1-6. Have
students get used to standing and jumping off of the diving block and they put a dive and
your jump together make sure that students dont dive straight down and that they angling
there body so that they do not hit the bottom of the pool.
Rotate groups after 5 minutes
Competition:
All students will have to participate in the relay competition. Students will only have to
swim down to the end of the pool but they must use the diving blocks on the take off.
They are able to use any stroke that we have worked on in class for this relay when they
are done have them hop out of the pool and cheer on there team.
Students who wish to compete may in the diving competition, those who are not diving
must watch and cheer on there classmates. For the diving competition we will be looking
at how high they jumping before the dive and there technique with the dive.

C: Time Break Down

Change: 3 minutes
Instructional time (2 YouTube videos): 6 minutes
Warm up: 5 minutes
Tread water: 3 minutes
Lead up (rotation 1): 6 minutes
Lead up (rotation 2): 6 minutes
Competition for diving blocks: 6 minutes
Competition for diving: 6 minutes
Change: 3 minutes
Total: 45 minutes