PE training plan

warm up jogging (amount of time to use it, part of the body it focuses, and why it helps)

2 minutes, full body, raises heart rate, prepares muscels

Warm up walking lunges with a twist (amount of time to use it, part of the body it focuses, and why it helps)

2 min,  rectus abdominis, quads, and hamstrings, Helps increase heart rate and opens up muscles before an extreme workout.

warm up arm circles (amount of time to use it, part of the body it focuses, and why it helps)

1 min, deltoids, triceps and biceps, increase mobility in the shoulders, and allows more flexibility in the arms, and upper torso.

warm up high knees (amount of time to use it, part of the body it focuses, and why it helps)

1 min, quadriceps, gluteus, and gastrocnemius, Increases heart rate, and can can extend the gluteus and create more range of motion

warm up leg swings (amount of time to use it, part of the body it focuses, and why it helps)

1 min, uadriceps, hamstrings, and gastrocnemius, Helps loosen hips which can increase mobility.

Exercise Running (duration, befits and what type assessment does it focus on)

5-10 min, Running helps increase efficacy and helps regulate blood flow and heart rate levels. Agility or speed

exercise ball drop and catch (time duration, befits, description, mussels, and what type of assessment)

5-10, The exercise benefits hand and eye coordination, with also exercising the mussels in the arms and shoulders. By keeping the arm up with out rest,  Hold a ball in one hand, at the same length of shoulder level. Now drop the ball without it dropping onto the floor, muscles that are trained are the deltoids, biceps, triceps, and the brain, coordination

exercise box jump (time duration, befits, description, mussels, and what type of assessment)

10-15 min, This benefits is that the this prepares the muscles (mainly quadriceps) and can help regulate blood full and heart rate, Start by standing on a flat surface, with a sturdy stool, bench or mat in front. Than use an explosive jump and land on the bench or mat with bent knees, The main muscles trained are glutes, quadriceps, and gastrocnemius, power or explosive

exercise squat with weights (duration, befits and what type assessment does it focus on)

5-10 min, The benefits of doing this exercise is it increases blood flow and makes the body focus on holding a weight and doing squats at the same time, strength

exercise burpees (duration, befits and what type assessment does it focus on)

5-10 min,  This exercise with build up the body's endurance which will help with long distance sports. This exercise also helps with blood flow, and deep breathing in the lungs., cardio or endurance

exercise side plank (duration, befits and what type assessment does it focus on)

10-15 min, This benefits with core strengths and blood flow., core and stability

exercise walk heel to toe (duration, befits and what type assessment does it focus on)

5-10 min, This helps with stability when doing sports and also balance in general. This exercise also helps with calming heart rates. , balance

exercise lying spine twist (time duration, befits, description, mussels, and what type of assessment)

 5-10 minutes, This benefits movement control and flexibility, and also stabilizes the heart rate.   A lying spine twist is where you lie on your back with your knees bent to one side at a 90 degree angle. With having each arm laid out straight. With rotating the legs from side to side.  The main muscles that are trained are are the rectus abdominis and quadriceps.  felxability and mobility

cool down walking + deep lunges (duration, body parts used, why it helps)

1 min, whole body lungs, lowers heart rate, cools breathing

cool down jogging + arm circles (duration, body parts used, why it helps)

1 min, whole body, relaxes the quadriceps and biceps

cool down downward dog (duration, body parts used, why it helps)

1 min arms and legs stretches out the space and relaxes the rectus abdominus

cool down luges (duration, body parts used, why it helps)

1 min, lower body, relaxes quadriceps and gluteus while also calming down the breathing

Cool down cobra position (duration, body parts used, why it helps)

1 min, upper body, lets the body relax the breathing and untense the spine