Lesson 4: Lower Body and Controlled Movement
Monday, October 19, 2026
1Stretching & Mobility5 min›
Easy March and Reach
30 seconds- Stand or sit tall with room around you.
- March gently and reach one arm forward at a time.
- Keep shoulders relaxed and breathe normally.
Muscles/joints: Hip flexors, shoulders, ankles
Coaching cue: Smooth steps, easy breathing.
Modification: Seated marching or arm reaches only.
Controlled Heel Raises
10 repetitions- Stand near a wall for support.
- Lift heels slowly, keeping toes on the ground.
- Lower with control; avoid bouncing.
Muscles/joints: Calves and ankle joints
Coaching cue: Up slowly, down softly.
Modification: Seated heel raises or supported standing.
Side Steps and Shoulder Rolls
6 steps each direction, 8 shoulder rolls- Take small side steps without crossing feet.
- Pause and roll shoulders gently backward.
- Repeat in the other direction.
Muscles/joints: Glutes, hip joints, trapezius
Coaching cue: Eyes ahead; leave space.
Modification: Seated side reaches and shoulder rolls.
2WARM-UP RUN / JOG — 2–3 MINUTESRequired›
Mark a safe route
- Mark a loop with 4–6 cones around the field or blacktop (about 100–150 yards).
- Keep the route away from fences, poles, parked cars, and uneven ground.
- Stand where you can see the entire loop.
Starting & stopping
- Gather students at the start cone. Say: 'When I blow the whistle, jog at a talking pace.'
- One whistle = start; two whistles = slow to a walk and come back to the start cone.
- Use the countdown timer below so everyone finishes together.
Pacing
Students should jog at a 'talking pace' — they could still chat with a friend. This is not a race and never a punishment.
Safety
- Pass on the outside, call 'On your left.'
- Shoes tied before starting.
- Walk if you feel dizzy, have chest pain, or can't catch your breath — tell the teacher.
Alternatives
Students may brisk-walk, power-march, or do seated arm-pumping. Wheelchair users can roll the loop or do arm circuits.
Hydration
Water break immediately after the run. Remind students to drink before and after PE.
3Review & Mini-Lesson10 min›
Review questions
- Name an upper-body muscle and its action.
- How does the core stabilize movement?
Vocabulary
- Gluteals
- Hip muscles that help extend the hip and control leg alignment.
- Hip hinge
- Bending mainly at the hips while keeping a comfortable, neutral spine.
- Eccentric action
- A muscle producing force while lengthening, such as controlling the lowering phase of a movement.
What the Teacher Should Say
Leg movements usually use several muscles together. During a squat, quadriceps and glutes help you rise; during the lowering phase they help control your descent. Hamstrings help bend the knee and extend the hip. Calves help lift the heel. A hip hinge moves your hips backward rather than rounding your back. Today our goal is controlled motion, not deep squats or heavy loads. Knees should move in the same general direction as toes. Small, quiet landings show control, but you can practice a squat-to-calf-raise instead of jumping.
Step-by-step demonstration
- Show a shallow squat from front and side, emphasizing comfortable depth and knee alignment.
- Show a hinge with hands on hips and a neutral neck.
- Show supported calf raises on level ground.
- Demonstrate a small two-foot hop and quiet landing with hips and knees softly bent; also model the no-jump alternative.
Real-world examples
- Glutes and quadriceps help you climb stairs.
- Leg muscles absorb force when landing after a basketball rebound.
Questions to ask students
- Which muscles help extend the hip?
- What changes between rising and lowering in a squat?
- How can you make a landing controlled?
Visual resource
Extension
Partners explain two muscle actions during a familiar sport skill.
4Group Activity: Lower-Body Technique Lab15–20 min›
Purpose: Practice and coach safe lower-body mechanics with anatomical vocabulary.
Equipment
- 4 station cones
- Technique checklists
- Stable wall support
- Timer
Players
Whole class in small groups of 3–4
Space & setup
Create four stations 4 yards apart: squat, hinge, calf raise, and landing or no-jump control.
Rules
- Work for 40 seconds and rotate for 20 seconds.
- One partner moves while the other observes; switch halfway.
- Use two supportive cues; never force another student’s position.
Step-by-step
- Teacher demonstrates each station and checks space.
- Station 1: 6 shallow squats with a slow descent.
- Station 2: 6 unloaded hip hinges.
- Station 3: 8 supported calf raises on flat ground.
- Station 4: 4 tiny hops with a pause after landing, or 4 squat-to-calf-raises.
- Complete two circuits with water and teacher feedback between rounds.
Teacher demonstration
Model “hips back, knees follow toes” and show an incorrect rounded-back hinge without asking students to copy it.
Safety
- Keep at least an arm’s length between students and use marked travel lanes.
- Use controlled effort, not an all-out race; water and rest are available.
- Stop and tell the teacher about pain, dizziness, chest discomfort, or unusual breathing difficulty. Follow individual health plans.
- Use level, nonslip ground; no jumps from equipment or elevated surfaces.
Modifications
Seated knee extension, seated heel raises, supported shallow squats, or skip jumping.
Advanced challenge
Explain the muscles controlling descent without adding load or deeper range.
Assessment
Check controlled tempo, comfortable alignment, and one accurate muscle-action explanation per student.
5Supervised Free Play & Cooldown20–30 min›
Activity choices
Expectations
- Stay inside the coned boundary.
- Take turns and share equipment.
- Include anyone who wants to join.
- Teacher circulates and keeps eyes on all groups.
- Water available throughout.
Cooldown
- Walk or roll slowly for 2 minutes until breathing is comfortable.
- Supported calf stretch: 15–20 seconds each side, without bouncing.
- Gentle cross-body shoulder stretch: 15 seconds each arm.
- Take three relaxed breaths; drink water.