Lesson Plan
Powerhouse Core Lesson Plan
Students will identify major core muscles, understand their functions, and apply this knowledge through targeted warm-up and strength exercises to enhance core stability and athletic performance.
A strong core supports balance, prevents injuries, and boosts efficiency in sports and daily movements by stabilizing the spine and pelvis.
Audience
8th Grade Sports Performance Class
Time
60 minutes
Approach
Hands-on anatomy labeling, guided warm-ups, and practical core exercises.
Prep
Review Materials & Setup Space
15 minutes
- Print or project the Core Muscle Anatomy Diagram and Core Muscle Labeling Worksheet.
- Post or display the Dynamic Warm-Up Routine Poster.
- Queue up the Guided Core Exercise Demonstration Video.
- Prepare mats and clear floor space.
- Familiarize yourself with the criteria in the Core Strength Assessment Checklist.
Step 1
Introduction & Engagement
10 minutes
- Play a 2-minute segment of the Guided Core Exercise Demonstration Video to illustrate core activation.
- Ask students to share sports or activities where they’ve felt their core engaged.
- Define “core” and introduce the main muscle groups.
Step 2
Anatomy Exploration
15 minutes
- Project the Core Muscle Anatomy Diagram and distribute the Core Muscle Labeling Worksheet.
- Students label rectus abdominis, external/internal obliques, transverse abdominis, and erector spinae in pairs.
- Review answers as a class, discussing each muscle’s function.
Step 3
Dynamic Warm-Up
10 minutes
- Lead students through the Dynamic Warm-Up Routine Poster.
- Emphasize movements that engage the core (e.g., hip circles, torso twists, inchworms).
- Ensure controlled, full-range motions before exercises.
Step 4
Core Exercise Practice
20 minutes
- Demonstrate plank, side plank, bird-dog, and hollow hold techniques.
- Students rotate through four stations, spending 3 minutes practicing each exercise with 30 seconds rest.
- Provide feedback on alignment, breathing, and engagement.
Step 5
Assessment & Reflection
5 minutes
- Distribute the Core Strength Assessment Checklist.
- Students self-assess performance accuracy and note improvement areas.
- Collect completed worksheets and checklists for review.
Slide Deck
Powerhouse Core: Strengthening Your Center
Today’s Objectives:
• Identify major core muscle groups
• Explore why core strength matters in sports and daily life
• Practice dynamic warm-ups and core exercises
• Self-assess performance and reflect on improvement areas
Welcome students and introduce the topic. Explain that today’s goal is to understand the core muscles and practice exercises to strengthen them.
Why Core Strength Matters
• Stabilizes spine and pelvis
• Enhances balance and posture
• Reduces risk of injury
• Improves power transfer in sports and daily movements
Discuss how a strong core supports balance, injury prevention, and efficient movement. Ask students to name activities where they feel their core engaged.
Major Core Muscles
Using the Core Muscle Anatomy Diagram, locate and label:
• Rectus Abdominis
• External and Internal Obliques
• Transverse Abdominis
• Erector Spinae
Project the diagram and guide students through identifying each muscle. Encourage them to note location and primary function.
Anatomy Labeling Activity
- In pairs, complete the Core Muscle Labeling Worksheet.
- Discuss each muscle’s role in trunk movement and stability.
- Review answers as a class.
Have students pair up, distribute the labeling worksheet, and set a 5-minute timer. Circulate to answer questions and check accuracy.
Dynamic Warm-Up Routine
Follow the Dynamic Warm-Up Routine Poster:
• Hip Circles
• Torso Twists
• Inchworms
• Leg Swings
• Knee-to-Chest Pulls
Lead the class through each movement slowly, emphasizing core engagement and proper form. Correct alignment as needed.
Play the first 2 minutes of the video. Ask students to note how instructors brace their core and control their breathing.
Core Exercise Stations
Rotate through four stations (3 min exercise, 30 sec rest):
• Station 1: Plank
• Station 2: Side Plank (each side)
• Station 3: Bird-Dog
• Station 4: Hollow Hold
Explain station rotations and timing. Walk students through setup and monitor form at each station.
Assessment & Reflection
Use the Core Strength Assessment Checklist to:
• Rate your form and breathing
• Identify what felt strong and what needs work
• Set one personal goal for core practice
Distribute the checklist and give students 3 minutes to self-assess accuracy and note areas for improvement.
Wrap-Up & Next Steps
• Review today’s learning points
• Commit to practicing one core exercise daily
• Next session: Advanced core stability drills
Summarize key takeaways and encourage students to integrate core exercises into their routines. Preview the next lesson topic.
Worksheet
Core Muscle Labeling Worksheet
Part A: Label the Diagram
Below is a diagram of the major muscles of the core. Use the Core Muscle Anatomy Diagram as a reference. Write the name of each numbered muscle in the space provided below.
- _______________________________________________________________
- _______________________________________________________________
- _______________________________________________________________
- _______________________________________________________________
Part B: Muscle Functions
For each muscle you labeled above, describe its primary function in your own words.
- Muscle #1: _____________________________________________________
- Muscle #2: _____________________________________________________
- Muscle #3: _____________________________________________________
- Muscle #4: _____________________________________________________
Part C: Application Reflection
Choose one of the muscles you labeled and explain:
- Why is this muscle important for athletic performance?
- How does it contribute to everyday movements (e.g., bending, twisting, lifting)?
______________________________________________________________________
When you have completed this worksheet, be prepared to discuss your answers and share one new insight about how core muscles work together to stabilize the body.
Activity
Dynamic Warm-Up Routine Poster
Objective: Activate core muscles, increase blood flow, and prime the body for exercise.
Instructions: Perform each movement for 30 seconds, rest 15 seconds between exercises. Complete two full circuits.
- Hip Circles
- Stand with feet shoulder-width apart, hands on hips.
- Rotate hips in slow, controlled circles: 15 sec clockwise, then 15 sec counter-clockwise.
- Stand with feet shoulder-width apart, hands on hips.
- Torso Twists
- Stand tall with arms extended out to sides at shoulder height.
- Keeping hips square, twist your upper body to the right, then to the left in a smooth motion.
- Stand tall with arms extended out to sides at shoulder height.
- Inchworms
- Hinge at your hips to touch the floor, walk your hands forward into a plank position.
- Pause, then walk your feet toward your hands. Repeat.
- Hinge at your hips to touch the floor, walk your hands forward into a plank position.
- Leg Swings
- Stand next to a wall or partner for support.
- Swing one leg forward and backward, keeping your torso stable. Switch legs halfway through the 30 sec.
- Stand next to a wall or partner for support.
- Knee-to-Chest Pulls
- March in place, driving one knee up to your chest and hugging it with both hands.
- Alternate legs, focusing on pulling from the lower abdominals.
- March in place, driving one knee up to your chest and hugging it with both hands.
- Bird-Dog Reach
- Start on hands and knees in a neutral spine position.
- Extend your right arm forward and left leg back, keep hips and shoulders square. Return and switch sides.
- Start on hands and knees in a neutral spine position.
Coach’s Tip: Keep your core braced throughout each movement, maintain steady breathing, and focus on controlled, full-range motion.
Reading
Core Muscle Anatomy Diagram
Below is a text‐based guide to the four major muscle groups that make up your core. Imagine a simplified front and back view of your torso with numbered labels. Use this reference when completing the Core Muscle Labeling Worksheet.
Front View
- Rectus Abdominis
• Location: Runs vertically along the center of your abdomen (“six-pack” muscles).
• Function: Flexes the spine (bending forward) and helps stabilize your pelvis during movement. - Obliques (External & Internal)
• Location: On each side of the rectus abdominis. The external oblique is the outermost layer; the internal oblique lies just beneath it.
• Function: Rotate and bend the trunk side to side; assist in compressing the abdominal cavity. - Transverse Abdominis
• Location: Deepest layer of abdominal muscles, wrapping horizontally around the midsection like a corset.
• Function: Provides core stability by compressing abdominal contents and supporting the spine and pelvis.
Back View
- Erector Spinae
• Location: A group of muscles running vertically along either side of the spine, from the lower back up into the neck.
• Function: Extends and straightens the spine (bending backward) and helps maintain an upright posture.
Use this diagram to visualize where each muscle sits in relation to your spine and pelvis. Refer back to these descriptions as you label the numbered regions on the Core Muscle Labeling Worksheet.
Activity
Core Strength Assessment Checklist
Instructions: For each exercise below, rate your form and breathing control on a scale of 1 (needs work) to 5 (excellent), then add any comments.
| Exercise | Form (1-5) | Breathing Control (1-5) | Comments |
|---|---|---|---|
| Plank | ________ | ________ | ________ |
| Side Plank (Left) | ________ | ________ | ________ |
| Side Plank (Right) | ________ | ________ | ________ |
| Bird-Dog | ________ | ________ | ________ |
| Hollow Hold | ________ | ________ | ________ |
Reflection Questions
- Which exercise felt strongest for you? Explain why.
- Which movement needs the most improvement? What will you focus on next time?
- Set one personal core-strength goal to work on before the next session:
Keep this checklist to track your progress and revisit these ratings in future workouts.
Slide Deck
Rectus Abdominis
• Location: Front of the abdomen, running vertically from the ribcage to the pelvis.
• Primary Function: Flexes the spine (bending the trunk forward).
• Stabilization: Helps tilt the pelvis and supports the lower back during movement.
Introduce the Rectus Abdominis—often called the “six-pack”—and explain how it moves and stabilizes the torso.
Transverse Abdominis
• Location: Deepest layer of abdominal muscles, wrapping horizontally around the midsection.
• Primary Function: Compresses abdominal contents to stabilize the spine and pelvis.
• Core Support: Increases intra‐abdominal pressure to protect the lower back during lifting and rotation.
Explain the Transverse Abdominis as the body’s natural corset—critical for deep stability.
External & Internal Obliques
• Location: Alongside the Rectus Abdominis; external are superficial, internal lie just beneath them.
• Primary Functions:
– Rotation: Twist the trunk to the left and right.
– Lateral Flexion: Bend the torso side to side.
• Stabilization: Aid in compressing the abdominal cavity and resisting unwanted spinal movements.
Discuss both External and Internal Obliques—key for twisting and side-bending actions.
Erector Spinae
• Location: A pair of muscle columns running vertically along both sides of the spine, from pelvis to neck.
• Primary Function: Extends and straightens the spine (bending the trunk backward).
• Postural Support: Maintains an upright posture and controls forward flexion under load.
Cover the Erector Spinae group—your back extensor muscles that keep you upright.