Lesson Plan

Core & Balance Blueprint

Guide 6th graders through a 9-minute small-group warm-up that builds core strength and balance using simple body-weight exercises and a balance beam challenge, enhancing stability, coordination, and confidence.

Core strength and balance are foundational for athletic skills, injury prevention, and daily movement. This quick routine empowers students with improved stability, coordination, and self-confidence.

Audience

Time

Approach

Materials

Prep

Review and Setup

5 minutes

Step 1

Introduction & Setup

1 minute

Step 2

Core Activation Circuit

3 minutes

Step 3

Balance Beam Challenge

3 minutes

Step 4

Cool-Down & Reflection

2 minutes

Slide Deck

Strength in Motion

Welcome the group and introduce today’s 9-minute warm-up focusing on core strength and balance. Highlight that strong cores support better posture and athletic skills.

Core Exercise 1: Plank

Demonstrate proper plank form: shoulders over elbows, neutral spine, engage abs and glutes. Cue the 45-sec timer.

Core Exercise 2: Bird-Dog

Show Bird-Dog on one side, emphasizing controlled reach. Alternate sides halfway through.

Core Exercise 3: Dead Bug

Explain Dead Bug, focusing on keeping lower back contact with the mat. Encourage slow, mirrored opposite arm/leg movements.

Balance Beam Challenge

Introduce the next segment: balance-focused moves using the beam or taped line. Remind students to partner up for feedback.

Station 1: Single-Leg Stand

Circulate and remind students to switch legs at halfway. Encourage steady gaze on a fixed point to improve balance.

Station 2: Heel-to-Toe Walk

Demonstrate slow heel-to-toe walking, reminding students to place heel directly in front of toe each step.

Station 3: Narrow-Stance Hold

Show narrow-stance hold, emphasizing steady breath and minimal sway.

Cool-Down & Reflection

Lead the cool-down stretches and prompt reflection. Encourage students to share challenges and successes.

Lesson Plan

Core & Balance Blueprint

Audience

Time

Approach

Materials

Prep

Review and Setup

Step 1

Introduction & Setup

Step 2

Core Activation Circuit

Step 3

Balance Beam Challenge

Step 4

Cool-Down & Reflection

Slide Deck

Strength in Motion

Core Exercise 1: Plank

Core Exercise 2: Bird-Dog

Core Exercise 3: Dead Bug

Balance Beam Challenge

Station 1: Single-Leg Stand

Station 2: Heel-to-Toe Walk

Station 3: Narrow-Stance Hold

Cool-Down & Reflection

Warm Up

Strong & Steady

Lori Danko