Lesson Plan Format (use this as your template):

Teachers: Kristin Goeser & James Cordova_______

Main Activity: Strength and Conditioning Equipment needed: Agility Ladder, 4 Cones, 10
Mini Hurdles, 6 Jump Ropes
Lesson Length: 65 min Attachments (i.e. task sheets, exit slips, assessment items): Goal Sheet &
Grade Level: 9 – 12th Agility Jigsaw
Number of students: 6-24 Teaching Style(s): Personalized System of Instruction (1 st Half) &
Cooperative Learning (2nd Half of Class)

Student Learning Objectives, -the "learnable pieces":

For each learning domain:
 State what you want your students to learn as a result of this lesson.
 State what they will be able to do if they are successful.
 Be specific, but brief when you develop your objectives.
 Indicate which SHAPE Standards (National Standards) are targeted with each objective (i.e.: SHAPE Standard 1).

Learning Domain Learning Objectives Standards Targeted

Students will demonstrate proper lifting form in at least 2 of 3 observations done by the physical educator. 3
Psychomotor
Affective Students will demonstrate engagement and on-task behavior during at least 85% of weight training. 5
Cognitive Students will remember and teach at least one teaching tip for their assigned piece of the agility jigsaw. 2
Health-Related Fitness Students will progress toward their individual SMART goals within weight training. 3

Lesson assessment(s):
Will refer back to individual SMART goals to assess if students are progressing toward their semester goal.

Set induction:
Weight Training Induction:
Agility Induction:
Agility is the ability to move and change body position or body direction quickly and efficiently while under control. Agility is beneficial for balance, coordination, running speed
and skill development. And today…you are going to become an expert in at least one agility drill.
 Reflection
Time Learning Activities Cues Variations and Challenges Class Organization
…
TRX Exercises Review- Easier Students
3 independently Variation need re-
Minute completed Harder demo of the
s Variation TRX squat

Challeng
e
35 Weight Training Easier Lower weight, lower reps Self-chosen groups of 3-5
minutes -Back Squat: 5 sets of 5 Variation OR Resistance Bands at each free weight station
-Hang Clean: 4 sets of 10 OR Darbee Workout
-1Leg DB RDL: 4 sets of 10
-Hex DB Hold: 4 sets to fail Harder High Weight, Higher Reps
-Jammer Extension: 4 sets of 10 Variation
-Supermans: 5 sets of 20
Challeng
e
25 Agility Jigsaw Easier Pair two students with one piece of Groups of 4 More brief
minutes -Explain & Split into 5 teams of 4 Variation the jigsaw in
or 5 explanation
(3 min) Harder
-Experts Learn Their Station Variation
 Agility Ladder
 Jump Rope Challeng
 Line Drills (7 Minutes) e
-Each Station 5 Min (15 Min)
 Lesson Plan Checklist
Use this checklist to make sure you have thought about all the aspects of teaching your lesson. 

1. Teaching Styles
 □ Direct □ Partner Feedback □ Convergent Discovery
□ Teacher Feedback □ Self­Feedback □ Divergent Discovery

2. Lesson Assessment
□ Teacher Observation  □ Peer Observation □ Student Performance
w/checklist/rubric □ Self­Assessment □ Other: ____________
□ Exit Slip □ Videotape/Photos
□ Student Journal Entries □ Student Drawings

3. Introduction
□ Set Induction (buy­in). Who?                  
                  □ Brief overview of lesson. Who?             
                 
                 
□ Lesson objectives. Who?         
                 
                  □ Rules and Protocols. Who?      
                 
                 

4. Stop/Start Signals
□ Rhythm clap method □ Whistle (Outdoors) □ “If you can hear me, clap once, 
□ Ice/Freeze □ Music ­twice”
□ Hands up □ Other: ____________

5. Transitions
□ Does each task easily flow to each other?

6. How will you keep students accountable?
□ “If you work hard and stay on task, then we do this later (reward)”. 
□ “We expect…”
□ “By the time I count to 10…”
□ “At the end of the lesson, each group will perform in front of class…”
□ Other:___________________________________________________________________________________________

7. Grouping
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Station 1: Agility Ladder
Instructors: 
1. Copy down the 6 exercises onto your notecard. 
2. Watch any videos described as a group.
3. Practice each exercise at least once. Collaborate with other instructors.
4. Teach agility ladder exercises to your original group.

TEACHING TIPS: Emphasize quick feet, high knees and pumping arms (like you’re running). 

a. One Foot Step In Each Box

-Instruct: High Knees
b. Two Feet Step In Each Box
-Instruct: High Knees
c. Two Feet Jump Into Each Box, Two Feet Jump Out of Each Box
Instruct: see photo

d. Sideways Two Feet Step in Each Box

­Instruct: Face the same direction on the way back­ leading with the opposite foot
        High Knees
e. Sideways Two Hands in Each Box
-Instruct: Start in push-up position. On the way back, face the same direction and lead with
opposite hand
f. Icky Shuffle
-Instruct: Watch video (https://www.youtube.com/watch?v=MHNkuGBZ9YQ)
Station 2: Line Drills
Instructors: 
1. Copy down the 5 exercises onto your notecard. 
3. Practice each exercise at least once. Collaborate with other instructors.
4. Teach line drill exercises to your original group.

TEACHING TIPS:  Emphasize quick feet. In 4 cone drills, reinforce staying low and making quick 
transitions. 

a. Two Feet Line Jumps- Forward & Backward (40 seconds)

b. Two Feet Line Jumps – Side to Side (40 seconds)
c. 4-Core: Sprint-Shuffle-Sprint-Shuffle (40 seconds)
Instruct: emphasize staying low and making quick transitions between movements
One person at a time
d. Sprint-Backpedal (40 seconds)
Instruct: see photo, one person at a time
e. Sprint-Back-shuffle (40 seconds)
Instruct: see photo, one person at a time
Station 3: Hurdles
Instructors: 
1. Copy down the 6 exercises onto your notecard. 
2. Watch any videos as a group.
3. Practice each exercise at least once. Collaborate with other instructors.
4. Teach hurdles to your original group.

TEACHING TIPS:  Emphasize quick feet, high knees, and pumping arms (like you’re running). 

a. One Step
b. Two Step
c. Jump Overs- Two Feet
d. Right Foot Jump Overs
e. Left Foot Jump Overs
f. Sideways Jump Overs

Instructors: Watch Video(s) for Illustration (https://kingsportstraining.com/blogs/training­blog/7696403­
8­drills­using­the­king­mini­speed­hurdles­speed­agility­training/) 
Station 4: Jump Rope
Instructors: 
1. Copy down the 6 exercises onto your notecard. 
2. Watch any videos described as a group.
3. Practice each exercise at least once. Collaborate with other instructors.
4. Teach line drill exercises to your original group.

TEACHING TIPS:  Explain that jumping rope can be made more difficult or easy based on speed, 
points of contact (one foot or two), duration, and more. When we jump for SPEED, we will be jumping 
at an ALL OUT PACE. When we jump for ENDURANCE, we jump at about 60­70%

a. Regular Jump Rope – Two Feet Simultaneous – FOR SPEED (45 seconds)
Instruct: All out pace
b. Alternating Feet (1 minute)
c. Right Foot (45 seconds)
d. Left Foot (45 seconds)
e. Regular Jump Rope- Two Feet Simultaneous – FOR ENDURANCE (2 minute)
Instruct: at about 60-70% of your all out speed
f. CHALLENGE: Double Jumping (two rotations- one jump)
Station 5: Stairs
Instructors: 
1. Copy down the 6 exercises onto your notecard. 
3. Practice each exercise at least once. Collaborate with other instructors.
4. Teach stair drills to your original group.

TEACHING TIPS: Arms should be moving in opposition to their steps. Speed going UP the stairs 
should be at least 80% of each person’s all out speed. Speed going DOWN the stairs should be at no 
more than 50% of each person’s all out speed. 
Ensure there is enough space between each athlete on stairs. Crowding is dangerous at high speeds. 

a. Run Up Stairs ­ one foot on each stair
b. Run Up Stairs – two feet step on each stair
Instruct: Focus on quick feet
c. Sideways­ Left foot lead – two feet on each stair
Instruct: going down stairs face forward
d. Sideways­ Right foot lead
Instruct: going down stairs face forward
e. Wide Legged Stair Drill 
Instruct: Hips are adducting, running up stairs with one foot on each stair and a wide stance
   Should be done at a slightly slower speed ~ 70%
   Want Challenge? Hit every other stair 
f. Stair Jumps – two feet squat jumps up stairs (2 or 3 stairs at a time)
Instruct: Athletes should rest 4­5 seconds between each jump. NOT for speed
PERIOD 1 

Back Squat
Dom
Caleb

Hang Clean

Deadlift
Casey

PERIOD 2

Back Squat
Luscious
Dominic
Alysa
Andrew
Deng

Hang Clean
Sam

Jammer
Nate
PERIOD 5

Back Squat
Matthew
Fuad
Anthony

Hang Clean
Parker
Johannes

PERIOD 6

Back Squat
Kaya
Owen
Hang Clean