SPECIALIZATION

LESSON PLAN SESSION

2021-22
(SWIMMING)

NAME: AMAN TOMAR

CLASS: BPEd VIII th Sem

ROLL NO.: 1024

DURATION: 40 Minutes

EQUIPMENT REQUIREMENTS: Whistle , stop watch ,

mats , swis ball , medicine ball

TASK: To perform circuit training exercises

OBJECTIVE: To develop core strength and endurance for

the front crawl

NO. OF STUDENTS: 06
 CONTENTS

INTRODUCTORY PART: (3mins)

Assembly, exchange of greetings, taking attendance and brief explanation of
main task.

PREPARATORY PART: (5mins)

General warm up: Slow jogging, sideward running, alternate toe touches,
general stretching of exercises of upper and lower limb, etc.

Specific warm up: Whole body stretch, calf stretch, sideward lunging and
foreword lunging, quads. Stretch, arm rotational exercises, etc.

METHODICAL PROCEDURE

ORAL METHOD:
 The coach assembles the class in a single line and exchange of greeting
take place. Teacher takes attendance & briefly explain about the tasks
and their importance.
 The teacher leads the class & the students will follow the exercises.
 The teacher will first note down the resting heart rate of each students
separately.

DEMONSTRATION METHOD:
 The teacher will explain the students about each station, how to perform
and the duration of exercises.
 Teacher will put emphasizing the important muscle group and its
involvement.
 Any doubts will be cleared on the spot.

WORKOUT DURATION :

 Each station: 30 seconds.

  Exchanging station: 5 seconds.
 Completion of one circuit: Recovery for 30 seconds.
 Intensity of exercises: 80%-90%

ORGANISATION

ASSEMBLY:

CIRCUIT TRAINING:

REMARKS
A brief explanation about main part is given in order to give an idea
to the students.

General warm-up & specific warm-up:

 Perform to prepare the body for exertion and for specific
muscles group and to prevent injury.
 The main objective of circuit training is to develop the
strength of the muscles, coordination and power.
 After each completion of the whole circuit, heart-rate of each
student will be noted down to check if they were giving their
best according to the Target heart rate.

MAIN PART: (30mins)

This lesson focuses mainly on circuit training for the strengthening
of a particular muscles which are majorly involved for the
improvement of stream line position and strength in swimming.

A strong core is a requirement for swimmers looking to increase

speed and improve technique. In order for swimmers to minimize
drag resistance through the water, the core plays a very important
role in keeping the body in a stable streamline position.

Station 1 : Flutter kicks  1.Lie on your back with your

hands by your sides or place them underneath your glutes.
2. Alternate stacking your feet on top of each other.
3. Repeat until set is complete.

Mimic flutter kicks on land to improve your kick in the water! Lying

on the ground, flutter your legs a few inches off the ground to work
your core and hip flexors.
Station 2 : Reverse Crunches
Start lying down with your arms by your sides. Raise your legs so
your thighs are perpendicular to the floor and your knees are bent
at a 90° angle. Breathe out and contract your abs to bring your
knees up towards your chest and raise your hips off the floor. Hold
for a beat in this position, then slowly lower your legs back to the
starting position.
This exercise focuses and strengthens your upper abdomen , that
is Rectus abdominis.
Station 3 : V-Ups
 Lie on your back with your arms and legs extended and your
legs squeezed together.
 Raise your upper body and legs , use your arms to touch
your toes and then go back to the start position.
 Repeat the exercise for the 30 seconds.
 If you can’t touch the toes , then try to touch your knees.

This exercise strengthens the lower abdominal muscles , that

are Linea semilunaris and Linea alba.

Station 4 : Dumbbell Russian Twist

 Sit on the floor with your knees bent , feet lifted a little bit and
back titled backwards.
 Hold a dumbbell in your hands and twist from side to side.
 Use dumbbell of 3 kgs and 2 kgs for men and women
respectively.

This exercise involves and focuses on the strengthening of

internal and external oblique.
Station 5 : Alternate arm and leg plank
Challenge your stability with this plank variation! Holding a
plank position, extend your right arm and left leg and hold for
a few seconds.

Repeat with the left arm and right leg! This exercise helps
build mind muscle connection across the entire body and is
especially helpful for freestyle .
This exercise strengthens your abdomen and shoulders.
 .

Station 6 : Side Plank

 Lie on your side with forearm supporting your body. Hold
your body in straight line.
 Perform the exercise for 15 seconds each of the sides , that is
right and left.
 If you can’t hold the body position , put your upper leg on the
floor.

This exercise primarily targets and strengthens the Obliques

and the Abdominal muscles.
CONCLUDING PART: (2mins)
 The students are assembled in a single line.
 Teacher concludes the overall conduct of the training and
explains the mistakes occurred.
 Exchange of thanks and briefing about emphasis points is
held at the same time.
 Any queries will be cleared before dismissed.
 On the command “Class Dismiss” the students turn to their
right side and say loudly

WE LOVE SWIMMING
RE-ASSEMBLY: