Middle School PE Lesson Ideas

Cardiovascular Pass and Move:
Set up a basketball court in a pattern of small grids, about 12 grids to a court. Place a pair of pupils in each grid with one ball. Practice chest and bounce passing from the sides of the grid; push passing and overhead passing from the corners of the grid. On the signal, whoever has the ball quickly dribbles to another square on the grid, whihc is empty. The partner without the ball follows. As soon as the dribbler has found a new square, they set up on a line or corner and begin passing. Signaling a change after a few passes. Have pupils use a legal dribble and don't bump into anyone.

Basketball Jog:
One ball per each student. Jog around the perimeter of a court counter-clockwise, performing a legal dribble. On a signal, players stop moving but keep dribbling. On a second signal, continue jogging and dribbling. Variations: add stride or jump stops; left hand only, right hand only, crossover dribble, reverse crossover, reverse direction, jump stop, shoot to self, speed dribble, control dribble, etc. Continue for 3-5 minutes.

Flexibility:

Calves: In personal space, hold a low set shot preparatory position, hands overhead in the shape of the ball, and feet flat on the ground, for 15 seconds.

Quadriceps: Each pupil has a ball. Have them place the ball between their heel and hamstring/gluteals. Do NOT allow students to pull the ankle up since it can cause injury. Have pupils find a space by a wall so they can use it for balance.

Hamstrings: Have pupils stand in a personal space with a ball. Have them roll the ball around their feet in a figure eight pattern.

Adductors: One ball per student. Have them do side lunges and continuously dribble the ball with the opposite hand (lung to right, dribble with left). Variation: continuous dribble with crossover on each lunge switch.

Trunk: One ball per pair of students. Have them stand back to back, about 2 feet apart (similar height partners work best.)

Over/under: One player passes the ball under, between the knees; other player takes it and passes it over their head to the first partner.

Side to side: Keeping feet firmly planted, slowly twist round to left and right, passing the ball back and forward.

Shoulders: Stretch and Throw: Have their partners pull gently on the ball from behind for 5 seconds, then release. Repeat three times and switch roles.

Crossover Pull: Have partners face each other. One partner holds the ball with a cross grip (one hand on top, the other on the bottom, of the ball), while their partner pulls gently on the ball. Hold for 5 seconds and switch. Repeat 1-3 times, alternating which arm of the "stretchee" is uppermost.

Upper: One ball per student. Have students find a wall space. Hold ball with chest pass hand position; hold the ball against a wall, walk feet out, and do wall pushups, bringing the chest to the ball. The further out the feet are, the more force needed. Do not allow them to go to more than 45 degree angle to floor/wall. More difficult: do pushups with the ball on the floor (one hand can be on the ball, the other on the floor, and then switch hands).

Dribble variation: Hold push-up position with one hand, dribble the ball with fingertip dribble with the other; switch dribble hands (try to maintain the dribble continuously).

Trunk: In pairs, have one student kneeling at the feet of the partner lying on the floor. The partner lying on the floor does a crunch, while holding the ball with two hands, and touches the ball to their partner's hands. The kneeling partner taps the ball and counts how many they do together. Be sure to remind students to hold thier heads and necks steady.

Lower: Rebound jumps. Have pupils pair up and stand facing each other. One partner tosses the ball high against the wall, the other partner jumps and rebounds, catching the ball at the highest point possible. Do 3-5 rebounds and switch. Repeat. This can be done in a space on the floor, without a wall, with a partner toss, if desired.