CLASS P.E.

Our class is going to be half paddle and half basketball because we don’t have enoough material to make just one sport with the whole class.
WARM UP:      5min
We are going to warm up all together. Running three laps, first one running normal, and the other two moving arms, shoulders, wrist, legs…
Then we’ll do two groups of 8 and 9 persons.
MAIN PART:     30-40 min each group in each part


PADDEL:
First they are going to play a game which consists in making groups of four and each person of the group is going to have a ball. They are going to have an order and they are going to serve when one person of the group fails.
Then they are going to practise some shots such as forehand, backhand and volley.
And finally they are going to play a match, two against two or one against one,  trying to use the shots that they have learnt before.


BASKETBALL:
SPORTS  Basketball AGE 14-16 Nº PLAYERS 20
OBJ. TACTICAL: Know when I should use each start. Attack with superiority and defend with inferiority.
OBJ. TECHNICAL: Defend the attacker without the ball and perform correctly with the ball, both direct and crossed. Communicate defensively. Get defense-attack transitions. Defensive balance
OBJ. ATTACK: Move to the basket, maintain possession of the ball, get a basket.
OBJ. DEFENSE: Prevent the advance, recover the ball, prevent the attainment of the basket.
CHAP. PHYSICS: Reaction speed, aerobic resistance, explosive force.
MATERIAL Basketballs (x13) Petos (x2)
INITIAL PART
King field: Everyone with a ball and with the court divided into three equal parts. All bounce inside the first zone (king field) and try to take the ball away from the teammates and avoid losing theirs. The one who loses it, leaves the "king" field and goes to the "prince" field where he keeps playing. If he loses again, he goes to the "emperor" field. But if he wins, he can return to the "king" field.
CENTRAL PART
DESCRIPTION OF TASK TIME 10 '
1st The flag: The group is divided into two teams (team 1 and team 2) one to each half of the field. At the bottom of the field of each team will be placed a flag that will have to defend the rival team. And at the same time, they will aim to reach the rival flag. The moment you cross the center line and you are in the opposite field, you may be caught. If this is caught, the player who has caught him will have to go to the bottom line running and return, while a partner of the attacker, will be placed in front of him raising one of the arms to make a direct or crossed snatch and thus be saved. At that time you can pass the ball to another partner and continue with the task to get to achieve the goal, catch the flag.
R.1. The attacking team must make five starts to catch the flag.
R.2. The attacking team will have two more players than the defender.

2º The handkerchief: The group will be divided into two teams that will be placed in the two bottom lines respectively. They will have 5 balls each team. The teacher will be placed in the middle of both with a bib. The players will be named by numbers from 1 to 5 and by letters from "A" to "E". The letters will have the balls. When the teacher says a number, the player of the number will be placed in front of his partner with one of the two extended arms and the possessor will make a start to reach the midfield and thus take the handkerchief before the rival player. The companion with a number must accompany him to the midfield line. The player with the ball who has reached the handkerchief before his teammate will have to attack the rival basket without bouncing the ball, giving at most two steps. Being defended by the opponent without the ball (only the opponent with number). This to start defending must have previously given two rounds on himself to be able to execute the defense.
R.1: The two players of the team that have not achieved the handkerchief will defend the basket by previously making two turns on themselves.
R.2 .: Attackers can bounce the ball.

3º 5x4-1: We divide the class into two groups of 10. In the field there will be 5 attacking players, on one side of the court, against 4 defenders, located in the other half. At the moment the ball crosses half of the field, a defending player (4 + 1) will be added. The attacking player who throws a basket or loses the ball will leave the field and the defending team will attack in 5x4 superiority to the other basket until they cross a half track that another defender will join, and so on.
R.1. You can not go to defend and there must be 5x4 superiority until the ball bounces inside the triple line of the basket.
R.2. The defender can enter as soon as the ball leaves the rival zone.

FINAL PART
Shot auction: a player with a ball in the free throw, even on the side of the zone those who believe that he is going to put and on the other side those who do not. The player throws and those who have made a mistake will have to run to midfield and return. If the player fails, he will also have to run.



COOL DOWN:

3-5 minutes of exercising at a lower intensity: Focus on deep breathing to return heart rate to normal.
5 minutes of stretching your target muscles: Choose 3-5 stretches for muscles that were ‘worked out,’ holding stretches for 20-30 seconds.
If you’re pressed for time, the following 5 stretches will work wonders after any cardio or lower body focused workout.

Cool Down Stretches
Standing Toe Touch Stretch – A great stretch for the hamstrings, glutes, as well as the lower back.
Deep Lunge with Rotation – A great stretch for the groin, quad and hip flexor.
Figure 4 Stretch – Another great stretch for the hips, glutes, and lower back. If you choose to perform standing, you can add a quadriceps stretch and alternate back and forth between the two stretches.
Upper Chest Stretch – A great stretch for opening through the chest and front of the shoulder.
Side Stretch & Swirl – A great stretch for the spine, while also strengthening the abs and low back.
If you have the time, foam rolling is also a a great way to finish up a workout. Check out Foam Rolling 101 for more information and ideas.