Lesson Plan
Station Rotation Guide
Students will rotate through cardio, strength, and flexibility stations, practice fitness skills, and track performance to foster healthy habits and friendly competition.
This lesson builds fundamental fitness skills, encourages self-monitoring, promotes peer collaboration, and helps 6th graders establish positive exercise routines.
Audience
6th Grade Students
Time
40 minutes
Approach
Guided station rotations with performance tracking.
Prep
Prepare Materials & Stations
15 minutes
- Review the Station Instructions slide deck and this guide for objectives, station rules, and safety reminders
- Print one Performance Tracker Worksheet per student
- Gather and arrange equipment: cones and stopwatch for cardio sprint; dumbbells and resistance bands for strength circuit; mats for flexibility
- Set up three distinct areas in the gym or activity space for each station
Step 1
Warm-Up & Introduction
5 minutes
- Lead students through a dynamic warm-up (e.g., jogging in place, arm circles, leg swings)
- Explain the session’s objective: practice cardiovascular, strength, and flexibility exercises while tracking performance
- Demonstrate how to use the Performance Tracker Worksheet and rotate safely
Step 2
Station Rotations
30 minutes
- Divide students into small groups and assign each to a starting station
- At each station, follow the specific instructions in the Station Instructions slide deck, which include:
- Cardio Sprint Station Activity
- Strength Circuit Station Activity
- Flexibility exercises outlined in the slide deck
- Students perform the activity for 8 minutes, then spend 2 minutes recording results on their Performance Tracker Worksheet
- Rotate groups clockwise when the timer signals the end of each cycle (3 rotations total)
Step 3
Cool-Down & Reflection
5 minutes
- Lead a series of static stretches (e.g., hamstring stretch, shoulder stretch, quad stretch)
- Facilitate a brief reflection: ask students what felt challenging, what improvements they noticed, and how tracking helped their motivation
- Collect the Performance Tracker Worksheet for review and feedback
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Slide Deck
Station Instructions
Use this slide deck to review safety guidelines, station details, rotation timing, and performance tracking before beginning the activities.
Introduce the station instructions slide deck and explain the flow of information.
Session Objectives
- Practice cardiovascular endurance, muscular strength, and flexibility.
- Collaborate in small groups to complete fitness challenges.
- Track individual performance for self-monitoring and motivation.
Read aloud the objectives and ensure students understand what they will achieve.
Safety Guidelines
- Complete the dynamic warm-up before starting activities.
- Maintain proper form and control during all exercises.
- Stay hydrated and take breaks if needed.
- Be aware of your surroundings and equipment.
Emphasize safety at each station and proper form to prevent injuries.
Cardio Sprint Station
- Follow the steps in Cardio Sprint Station Activity.
- Set up cones 20 meters apart and sprint from one to the other.
- Complete as many sprints as possible in 8 minutes.
- Record each sprint time on the Performance Tracker Worksheet.
- Focus on quick starts and powerful strides.
Explain cardio station layout and how to record sprint times.
Strength Circuit Station
- See details in Strength Circuit Station Activity.
- Circuit exercises (repeat for 8 minutes):
• Bodyweight Squats – 15 reps
• Push-Ups (modify as needed) – 10 reps
• Dumbbell/Resistance Band Rows – 12 reps per arm - Record total reps on the Performance Tracker Worksheet.
Describe each exercise in the strength circuit and remind students to log their reps.
Flexibility Station
- Perform each stretch for 20 seconds:
• Hamstring Stretch (each leg)
• Quad Stretch (each leg)
• Shoulder Stretch (each arm)
• Triceps Stretch (each arm) - Focus on controlled breathing and gradual intensity.
- Note your completed stretches on the Performance Tracker Worksheet.
Demonstrate proper stretching form and guide students to hold each stretch.
Rotation & Timing
- Each station: 8 minutes activity + 2 minutes to record and rotate.
- Listen for the timer signal to switch stations.
- Rotate clockwise to the next station area.
- Follow designated paths to avoid collisions.
Explain the 8-minute activity and 2-minute rotation cycle.
Performance Tracking
- Use the Performance Tracker Worksheet to log:
• Sprint times
• Total strength reps
• Stretch holds and observations - Record data promptly after each station.
- Use your results to set personal goals.
Model how to fill out the performance tracker accurately.
Let’s Get Started
- Now that you know each station, get into your groups.
- Head to your assigned starting station.
- Begin with the dynamic warm-up led by your teacher.
- Have fun and give it your best effort!
Wrap up the overview and transition students to begin the session.
Activity
Cardio Sprint Station Activity
Equipment:
- Cones (set 20 meters apart)
- Stopwatch or timer
- Performance Tracker Worksheet
Warm-Up Suggestion:
- Jog lightly for 2 minutes around the station area
- Perform high knees, butt kicks, and leg swings (30 seconds each)
Instructions:
- Set up two cones 20 meters apart. One student sprints from Cone A to Cone B; then walks back as an active recovery.
- Continue alternating sprints and walks for a total of 8 minutes.
- Each time you complete a sprint, have a partner record your sprint time on the Performance Tracker Worksheet.
- Focus on quick starts, powerful arm drive, and maintaining good running form.
Safety Tips:
- Keep an eye on your surroundings and stay clear of other groups.
- Land softly on your toes to reduce impact on joints.
- Walk back between sprints—do not stop abruptly.
- Stay hydrated and rest if you feel dizzy or overly fatigued.
Tracking Method:
- Record each sprint time immediately after finishing the sprint.
- At the end of 8 minutes, calculate your average sprint time and note it on the worksheet.
- Use your data to set a personal goal for improvement next session.
Activity
Strength Circuit Station Activity
Equipment:
- Dumbbells or resistance bands
- Exercise mats
- Performance Tracker Worksheet
Warm-Up Suggestion:
- Arm circles (30 seconds each direction)
- Air squats (10 reps)
- Light band rows or bodyweight hip hinges (10 reps)
Circuit Instructions (8 minutes total):
Perform as many rounds as possible (AMRAP) of the following exercises. After completing all three, rest briefly and repeat.
- Bodyweight Squats – 15 reps
• Feet shoulder-width apart, chest up, sit back into hips.
• Keep knees aligned with toes; drive through heels to stand. - Modified Push-Ups – 10 reps
• Hands under shoulders, core tight, body in a straight line from head to knees.
• Lower chest to the ground, then push back up without sagging hips. - Dumbbell/Resistance Band Rows – 12 reps each arm
• Hinge at the hips, back flat, one hand/one knee on mat.
• Pull weight or band handle toward the hip, squeezing shoulder blade.
Form Reminders:
- Maintain a neutral spine on all movements.
- Move with control—avoid jerking or swinging weights.
- Keep core engaged to protect lower back.
Safety Tips:
- Choose a weight or band resistance that allows full range of motion.
- Ensure the mat is flat and clear of obstructions.
- Pause if you feel joint pain (sharp or unusual discomfort).
- Communicate with your partner if you need assistance.
Tracking Method:
- After each circuit round, record total reps completed on the Performance Tracker Worksheet.
- Note any modifications or how you felt (e.g., “used lighter weight,” “felt strong on push-ups”).
- Use these notes to set a goal for next session (e.g., add 2 more reps to each round).
Worksheet
Performance Tracker Worksheet
Name: ____________________ Date: ______________
Cardio Sprint Station
| Sprint # | Time (sec) |
|---|---|
| 1 | ______ |
| 2 | ______ |
| 3 | ______ |
| Average Time | ______ |
Strength Circuit Station
| Round | Bodyweight Squats (reps) | Push-Ups (reps) | Rows (reps) | Total Reps |
|---|---|---|---|---|
| 1 | ____ | ____ | ____ | ____ |
| 2 | ____ | ____ | ____ | ____ |
| 3 | ____ | ____ | ____ | ____ |
Flexibility Station
| Stretch | Left Side Hold (sec) | Right Side Hold (sec) |
|---|---|---|
| Hamstring | ____ | ____ |
| Quad | ____ | ____ |
| Shoulder | ____ | ____ |
| Triceps | ____ | ____ |
Reflection
- Which station did you improve the most and why?
- What personal goal will you set for the next session?
- How did tracking your performance help your motivation?