Coach Johnson's Physical Education Class

I. The information that you need to know to do this project can be found online and also in our text book. All of you will need to read Chapter 15 of our text where it specifically talks about improving lower body power through resistance training and plyometrics. Each of you is to read this on your own as you will be doing this project individually. Click on the links below as these sites will help familiarize yourself with lower body exercises. 

Plyometrics for Athletes This site will make you familiar with plyometric exercises used with athletes. 

Plyometrics This site gives an overview of plyometrics. 

Lower Body Power Workout This is a site that has an example workout program for lower body power. 

Lower Body Explosiveness This site also has an example a workout program for lower body explosiveness. 

II. This is where you need to start a brainstorming sheet. You need to get all of your ideas together and put them on paper. List out exercises or movements that you would want to put into your program. List the amount of sets and repetitions that you will use for each exercise or movement. You should also list how long it will take you to perform each exercise and how long each exercise session will last. You should already be familiar with the F.I.T.T. principles, but if not you need to read them again. Take into consideration fatigue and stress that these movements will have on the body. Also, think about proper training attire, footwear, and landing surface that you will need to perform certain exercises. 

FITT Principles

III. You will put your final plan together on an excel spreadsheet. You will be provided the spreadsheet as a handout. I would like for you to write in the exercises, sets, and repetitions into the spreadsheet. If you have the ability to, I would like for you to make your own copy of the spreadsheet that I give you an enter everything into a file on your computer. I will accept it through email. If you do not have access to a computer then you are allowed to write in your exercises, sets, and repetitions with a pen as long as it is neat and legible.