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This is a great circuit that will improve your strength, mobility and cardiovascular efficiency, while requiring no equipment, and very little space. The entire movement session takes only 24 minutes to complete. Do each exercise for 35 seconds, then rotate to the next exercise in the next “group”. For example, do exercise #1 in each group the first time around, then do exercise #2 in each group the second time around, etc.

After performing this circuit three times each week for two weeks, you can change the intensity and effectiveness of the circuit by doing ALL of the movements in each group (35 seconds on, 25 seconds rest) before going to the next group.

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1. Planes of Motion Train like you move in real life! Move in ALL THREE planes of motion, and emphasize the TRANSVERSE plane.
   • Sagittal – straight ahead – forward & backward
   • Frontal – side to side
   • Transverse – rotational
2. Integration Train on your feet whenever possible
   • It integrates all of the systems of the body
3. Movement Emphasize mastery of movements before adding difficulty
   • Precision
   • Progression
   • Variety
4. Training Pillars Training options insures success for all students
   • Stability
   • Strength
   • Power
5. Strength Training Categories Train movement not muscles
   • Pushing movements (ex. lunge and press)
   • Pulling movements (ex. squat and row)
   • Rotational movements – core stability work (twist and pivot)
   • Legs (hip therapy, squats, lunges)

Are you training your Physical Educational students functionally? Functional training is training a full spectrum work, in multiple planes, using multiple joints, incorporating full range of motion that is proprioceptively demanding.

The goal of Functional Training is to develop Athleticism, the ability to perform athletic movements (Run, Jump, Throw, & Lift) with sound technique at optimum speed, with precision, style and grace within the context of your activity/sport.

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These are activities the students perform immediately upon entering the PE class. They are designed to raise body temp., build core strength, improve mobility and balance, integrate cross-body movements, re-emphasize proper form for basic movements, and prepare the body for more vigorous activity.

A good warm-up should…

1. Start with easier activities and gradually get more demanding.
2. Contain movements in all three planes of motion.
3. Prepare the body for the next activity.
4. Usually contain movements and exercises from the following major areas…
   1. Balance
   2. Mobility
   3. Prone/ Side/ and Supine Exercises
   4. Squats / Lunges
   5. Movement
   6. Lesson-Specific Movements

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