Lesson 6: Speed, Agility, & Plyometrics

Why does lifting a heavy weight slowly sometimes help you jump higher and move faster?

Force-Velocity Curve, Stretch-Shortening Cycle (SSC), Plyometrics, Rate of Force Development.

2.12.1 Demonstrates knowledge of tactics and strategies within lifetime sports & activities.

(DOK 1) Where on the Force-Velocity curve does a 1-Rep Max Squat sit?

(DOK 3) Design a "Complex Pair" (one heavy lift followed by one explosive movement) and explain the physiological benefit.

Weight lifting is more than just a gym activity; it is a foundational skill for lifelong health and high-level performance. In the real world, understanding advanced lifting mechanics prevents workplace injuries, increases bone density to combat aging, and provides the discipline required for goal setting in any career. Whether a student pursues collegiate athletics or simply wants to maintain functional independence through adulthood, these principles of progressive overload and biomechanics are essential tools for physical literacy.

-Visual Cues during the explanation of how to document progress in the weight room
-Teacher demonstration
-Determining what weights to start with
-Videos available

Students will demonstrate a "Post-Activation Potentiation" (PAP) set .

example: heavy squat followed by box jumps

• Fully equipped weight room (Racks, Barbells, Bumper Plates, Dumbbells, Kettlebells).

• Resistance bands and PVC pipes for mobility.

• Weightlifting belts and chalk.

• Stopwatches or iPads for velocity tracking/form filming.

• Student Training Logs (Digital or Physical).