Session 1 Instructional Script: Push Past Limits

Warm-Up (5 minutes)

Teacher: "Alright, team, let’s gather in a circle and get ready to move! Today we’re warming up our bodies and our minds so we can push past any challenge. We’re going to start with our Dynamic Perseverance Warm-Up Routine. Follow my lead:

1. High Knees – 20 seconds, pump those knees up!
   
   
2. Butt Kicks – 20 seconds, kick heels to glutes.
   
   
3. Walking Lunges with Reach – 5 on each leg, reach your arms up to stretch.
   
   
4. Arm Circles – 10 forward, 10 backward, stay tall.

Teacher (during warm-up): "Breathe in through your nose, out through your mouth. Think about getting your muscles ready and your mind focused. You’ve got this!"

After warm-up completes:

Teacher: "Great work warming up! Feel that energy? Let’s keep it going."

Introduction to Perseverance (5 minutes)

Teacher: "Now, let’s talk about a key skill: perseverance. What does perseverance mean to you?"

Pause and invite 2–3 responses.

Teacher: "Fantastic ideas! Perseverance means continuing your effort even when things get tough. In sports, that might look like pushing through a painful sprint or getting back up after you fall. Think of Michael Jordan, who was cut from his high school team but kept practicing and became one of the best players ever. Or Simone Biles, who battled injuries but came back stronger."

Teacher: "Today our goals are:

1. Define perseverance in sports
2. Practice short physical challenges and push past discomfort
3. Reflect on the strategies that help us succeed

Ready to move into our first challenge? Let’s go!"

Main Activity: Push Through Stations (10 minutes)

Teacher: "Divide into three groups. Each group starts at one of our stations:

• Station 1: Wall sits
  
• Station 2: Plank holds
  
• Station 3: Agility ladder drills

You’ll spend 2 minutes at each station. Your focus: when you feel like quitting, take a deep breath, tell yourself ‘I can do this,’ and push through. I’ll keep the timer and music going. On my signal, begin Station 1!"

After 2 minutes:

Teacher: "Rotate to the next station—clockwise. Let’s go!"

Continue rotations until all stations are complete.

Teacher (after last station): "Awesome effort, everyone. Notice how your mindset shifted when you took that extra breath and kept going? That’s perseverance in action."

Main Activity: Endurance Relay Challenge (5 minutes)

Teacher: "Time for our Endurance Relay Challenge Game Instructions. Split into two teams. Each runner will:

1. Sprint 20 meters
2. Immediately drop into a static squat and hold for 10 seconds
3. Tag the next teammate

Cheer for each other—positive vibes build perseverance! Team one, on your marks… go!"

After the relay ends:

Teacher: "Great team support out there! How did it feel when you sprinted and then held that squat? Who found a way to push through the burn?" Brief shout-outs.

Reflection (3 minutes)

Teacher: "Pick up your Perseverance Reflection Worksheet. Answer these prompts:

1. What was most challenging about today’s activities?
   
   
   
2. Which strategies helped you push through?
   
   
   
3. How did you feel at key moments?
   
   
   

Teacher: "Okay, turn to a partner and share one insight. I’ll give you one minute. Go!"

Cool-Down (2 minutes)

Teacher: "Let’s finish with our Guided Cool-Down Stretch Sequence. Follow my lead:

• Quad Stretch – Hold 20 seconds each side
• Hamstring Stretch – Reach for your toes, hold 20 seconds
  
• Chest Opener – Clasp hands behind back, lift gently
  

Teacher (during cool-down): "Breathe deeply. As you stretch, think: How did practicing perseverance feel? What will you take forward into your next game or practice?"

After cool-down:

Teacher: "Fantastic session, everyone. Remember: every time you choose to push past a challenge, you build strength—physically and mentally. See you next time!"

Dynamic Perseverance Warm-Up (5 Minutes)

Get your body and mind primed for challenge. Focus on controlled movement, steady breathing, and a positive mindset.

1. Arm Circles (Forward & Backward) – 10 each direction
   • Loosen shoulders, inhale forward, exhale back.
2. High Knees – 30 seconds
   • Drive knees up, pump arms, stay tall.
3. Butt Kicks – 30 seconds
   • Kick heels to glutes, engage core, breathe steadily.
4. Walking Lunges with Overhead Reach – 5 reps each leg
   • Step forward into a deep lunge, reach arms overhead on inhale, sink deeper on exhale.
5. Pop Squats – 10 reps
   • From a slight squat, explode up, land softly, reset and repeat—feel the power in each jump.
6. Inchworm to Plank Walk-Out – 5 reps
   • Hinge at hips, walk hands out to a straight-arm plank, hold 2–3 seconds (mind on core stability), walk hands back and stand.
7. Skater Jumps – 10 reps each side
   • Lateral hop from foot to foot, land softly, drive opposite arm across chest to build lower-body resilience and balance.

Teacher Cues:

• Emphasize smooth transitions and steady breathing: inhale through the nose, exhale through the mouth.
• On each rep, reinforce the mantra “I can push through” to build mental toughness alongside physical readiness.

Push Through Stations (10 Minutes)

Divide students into three equal groups. Each group spends 2 minutes at a station, then rotates clockwise with 30 seconds to transition. Focus on pushing past initial discomfort by using steady breathing and positive self-talk.

Station 1: Wall Sits

• Equipment: flat wall space
• Setup: Back against wall, feet hip-width and about 2 feet from wall.
• Task: Lower into a 90° knee bend and hold.
• Focus Cues: Keep chest tall, core engaged. Inhale for 3 seconds, exhale for 3 seconds. Mantra: “I am strong.”
• Modification (IEPs/504s or beginners): Sit on a stability ball against the wall, or reduce to 60° knee bend.

Station 2: Plank Holds

• Equipment: exercise mats
• Setup: Forearm plank (elbows under shoulders) or high-plank position.
• Task: Maintain a straight line from head to heels.
• Focus Cues: Squeeze glutes, pull belly button toward spine. Breathe steadily: in for 3, out for 3. Mantra: “I hold my ground.”
• Modification: Drop to knees for a knee-plank variation.

Station 3: Agility Ladder Drills

• Equipment: agility ladder or taped floor grid
• Setup: One student at a time runs through the ladder.
• Task Sequence (repeat until time):

1. Two-feet-in on each rung
2. Lateral side-steps
3. In-out jumps skipping rungs
   • Focus Cues: Light on your feet, quick transitions, controlled landings. Mantra: “Fast feet, focused mind.”

Rotation & Coaching Tips

• Use a visible timer or whistle to signal rotation.
• Play upbeat music to sustain energy.
• At each transition, ask: “What helped you push past the burn?” to reinforce reflection in real-time.
• Encourage teammates to shout supportive phrases (e.g., “Keep going!”).

Debrief Prompt (post-stations)

After all groups finish, gather in a circle and ask:

1. Which station pushed you hardest, and why?
2. What breathing or self-talk strategy helped you most?
3. How can you apply these mind-over-matter tactics in your next sport practice?

Endurance Relay Challenge (5 Minutes)

Push your limits together in this high-energy team relay that combines speed, strength, and perseverance.

Setup

• Equipment: 2 cones (or markers), stopwatch or timer
• Space: Clear a 20-meter sprint lane
• Teams: Divide class into two even teams and have each line up single-file behind the start line.

How to Play

1. On “Go,” the first runner from each team sprints 20 meters to the far cone.
2. Upon reaching the cone, they drop into a static squat hold (knees at ~90°) for 10 seconds.
3. After the hold, they sprint back to the start line and high-five the next teammate.
4. The next runner repeats the sprint + hold + sprint sequence.
5. The first team to have every member complete the sequence wins.

Rules & Focus

• Maintain form during the squat (knees over toes, chest upright).
• If a runner loses squat position before 10 seconds, they must restart the hold.
• Encourage positive calls (“You’ve got this!”) to build team morale.

Coaching Tips

• Emphasize controlled breathing: inhale as you prepare, exhale during the squad hold.
• Remind athletes to focus on mind-over-matter—tell themselves, “I am powerful,” or “Keep going.”
• Keep the energy high with music or countdown cues.

Debrief & Reflection

After the relay, gather students and ask:

1. What part of the relay challenged your perseverance the most?
2. How did your teammates’ encouragement influence your performance?
3. Which mental strategy will you use next time you face fatigue in practice or competition?

Perseverance Reflection Worksheet

Name: ____________________________ Date: _______________

Reflect on today’s session and your experience pushing past challenges. Answer the prompts below:

1. What was most challenging about today’s activities?

2. Which strategies (e.g., breathing, self-talk, teammate support) helped you push through?

3. How did you feel at key moments (e.g., during the wall sits, plank holds, sprint + squat)?

4. What is one perseverance strategy you will take into your next practice or game?

5. What advice would you give a teammate who is struggling to keep going when it gets tough?

Guided Cool-Down Stretch Sequence (2 Minutes)

Help your body recover and your mind reflect on today’s perseverance challenges. Hold each stretch for 20–30 seconds, breathing deeply throughout.

1. Quad Stretch (20 seconds each side)
   • Stand tall, bend right knee and grab your ankle behind you.
   • Inhale as you lift your chest, exhale to deepen the stretch.
2. Hamstring Stretch (20 seconds each side)
   • Extend one leg forward, hinge at the hips, and reach toward your toes.
   • Keep your spine long—inhale to lengthen, exhale to relax deeper.
3. Calf Stretch (20 seconds each side)
   • Stand facing a wall, step one foot back, press your heel into the floor.
   • Inhale to steady yourself, exhale and lean forward from the hips.
4. Chest Opener (20 seconds)
   • Clasp your hands behind your back, straighten your arms, and lift your chest.
   • Inhale as your chest expands, exhale to release any shoulder tension.
5. Child’s Pose (30 seconds)
   • Kneel on the floor, sit back on your heels, and fold forward with arms extended.
   • Close your eyes, inhale calm, exhale tension.

Teacher Cues:

• Encourage steady breathing: inhale through the nose, exhale through the mouth.
• Prompt reflection: “Think back to a moment you pushed past discomfort today—how did that feel?”
• Invite 2–3 students to share a single word that describes their perseverance experience.

Closing Reflection:
“Fantastic work cooling down. Remember: recovery is as much mental as physical. Hold onto this calm confidence the next time you face a tough challenge.”

Session 2 Instructional Script: Planning for Perseverance

Warm-Up (5 minutes)

Teacher: "Alright, team—circle up! Today we’re building on our push-through skills and setting ourselves up for long-term success. We’ll start with our Progression Warm-Up Sequence. Follow my lead and remember: every step builds your strength!"

Begin the warm-up.

Teacher (during warm-up): "Keep your breathing steady—inhale through your nose, exhale through your mouth. Focus on each movement as a step toward getting stronger, inside and out."

After warm-up completes:

Teacher: "Great job! Feel how your body and mind are waking up. That’s the power of progression—small efforts add up."

Recap & Goal Introduction (5 minutes)

Teacher: "Last session we talked about perseverance—breathing through the burn, positive self-talk, and team support. Who can share one strategy you used to push past discomfort?"

Pause for 2–3 responses.

Teacher: "Excellent! Today our focus shifts to planning. We’ll choose a personal goal, map out the steps to get there, and decide how to hold ourselves accountable. Pick up your Long-Term Perseverance Planning Worksheet."

Teacher: "First, write down one sports skill or life goal you want to achieve in the next month or two. Next, list two to three specific steps you’ll take to reach that goal. Need an example? If your goal is ‘Improve free-throw accuracy,’ your steps might be: 1) practice 50 shots after every practice, 2) track my percentage, 3) ask a teammate to rebound and encourage me. Go ahead and fill in those first sections."

Give students a moment to write.

Teacher: "Awesome—now let’s set a timeline. In the ‘Target Date’ box, write when you aim to complete your goal. Then choose an accountability partner—someone who’ll check in with you weekly and cheer you on. Fill in those fields now."

After writing time:

Teacher: "Perfect. You’ve got your goal and plan. Hold onto this worksheet—we’ll come back to it."

Main Activity: Challenge Choice Stations (10 minutes)

Teacher: "Next up, we have three stations from our Challenge Choice Stations Guide. Each one tests a different aspect of perseverance:

Progression Warm-Up Sequence (5 Minutes)

This warm-up builds intensity in stages—start slow, focus on form and breathing, then accelerate. Remember: “Every step builds my strength.”

1. Light Jog with High-Knee March – 60 seconds
   • Start with an easy jog, transition into high-knee marching.
   • Cue: Land softly, pump arms, inhale/exhale steadily.
2. Dynamic Leg Swings & Hip Circles – 30 seconds each
   • Leg Swings: Forward/backward (15 each leg), then side-to-side.
   • Hip Circles: Hands on hips, circle clockwise then counter.
   • Cue: Control motion, feel hips open, breathe deeply.
3. Walking Lunges with Torso Twist – 8 reps each side
   • Step into a lunge, twist torso toward front leg, then alternate.
   • Cue: Keep front knee over ankle, exhale on twist, inhale to center.
4. Bodyweight Squat to Reach – 10 reps
   • Squat down, then stand and reach arms overhead.
   • Cue: Sit back into hips, squeeze glutes on stand, “I rise stronger.”
5. Light Plyometric Skips – 30 seconds
   • Skip forward lifting knee, opposite arm drives; focus on height.
   • Cue: Soft landings, quick rebound, exhale on jump.
6. Quick Feet Shuffle – 30 seconds
   • Shuffle side-to-side over a 2-meter distance, staying low.
   • Cue: Eyes forward, light on toes, maintain steady breathing.
7. Inchworm to Push-Up – 5 reps
   • Hinge at hips, walk hands out into plank, perform a half push-up, walk back.
   • Cue: Engage core, control descent, exhale on push.

Teacher Cues:

• Reinforce steady breath: inhale through nose, exhale through mouth.
• Remind athletes of the mantra at each stage: “Every step builds my strength.”
• Emphasize smooth transitions—this is the foundation for all session challenges.

Challenge Choice Stations Guide (10 Minutes)

Students will choose or rotate through three advanced stations, applying perseverance strategies under varied challenges. Spend 3 minutes at each station; students can rotate after each or stay at a chosen station to deepen focus. Encourage steady breathing, positive self-talk, and teammate support throughout.

Station 1: Endurance Timer Challenge

• Equipment: stopwatch or timer, cones for a 10-meter shuttle lane
• Setup: Mark a 10 m shuttle course with cones.
• Task: Perform as many shuttle runs + burpees as possible in 2 minutes:

1. Sprint to the far cone and back (1 rep).
2. Immediately drop and do 5 burpees (chest to floor, jump up).
3. Repeat shuttle + burpees.
   • Focus Cues: Pace yourself—inhale on the sprint start, exhale on the burpees.
   Mantra: “I push my limit.”
   • Modification: Reduce burpees to 3 reps or shorten time to 90 seconds.

Station 2: Complex Agility Sequence

• Equipment: agility ladder, 4 small cones/hurdles
• Setup: Lay out ladder; place cones in zigzag 1 m apart, then one mini-hurdle at end.
• Task: Complete the following sequence 3 times:

1. Two-feet-in each ladder square
2. Lateral side-steps through ladder
3. Sprint zigzag around cones
4. Hop over mini-hurdle, turn, backpedal to start
   • Focus Cues: Light, quick steps; eyes forward; controlled landings.
   Mantra: “Focus and flow.”
   • Modification: Remove zigzag cones or reduce to 2 repetitions.

Station 3: Partner Resistance Drill

• Equipment: resistance band (medium), or partner manual resistance
• Setup: Pairs stand 10 m apart; band around waist of sprinter or partner hands on shoulders.
• Task (each pair):

1. P1 sprints from start to partner under resistance.
2. P1 jogs back; P2 repeats sprint.
3. Complete 3 cycles each.
   • Focus Cues: Drive through heels, keep chest up.
   Mantra: “Together we rise.”
   • Modification: Use partner tap-resistance instead of band or shorten distance to 5 m.

Rotation & Coaching Tips

• Use a visible timer or whistle to signal station changes.
• Play upbeat music to maintain energy and focus.
• At each transition, prompt: “What strategy helped you push through this challenge?”
• Encourage teammates to shout supportive phrases (e.g., “Keep going!”, “You’ve got this!”).

Debrief Prompt (post-stations)

Gather in a circle and ask:

1. Which station tested your perseverance the most, and why?
2. How did you adjust your pace or self-talk over time?
3. Which strategy from today’s stations will you apply to your long-term goal plan?

Team Perseverance Puzzle (5 Minutes)

Work together through a series of mini-challenges to earn puzzle pieces and assemble your team’s puzzle. This activity highlights communication, pacing, and grit under time pressure.

Setup

• Materials per team:
  • Puzzle board or printed puzzle outline
  • 5–6 pre-cut puzzle pieces in sealed envelopes (numbered 1–5)
  • Station envelopes containing challenge instructions and corresponding puzzle piece
• Space: 5 designated stations around the play area, plus one central “assembly zone” for each team
• Teams: Divide class into two even teams; assign each team an assembly zone

How to Play

1. On the signal, each team sends one member to Station 1.
2. At each station player completes the mini-challenge in the envelope. Once successful, they open the envelope, retrieve the puzzle piece, and return to their assembly zone.
3. While one teammate works on a challenge, others may begin assembling any already-earned pieces.
4. Teams rotate through Stations 2–5 (order can be linear or free choice), ensuring every station’s challenge is completed before collecting that piece.
5. When all pieces are collected, teams assemble the puzzle.
6. The first team to correctly assemble their puzzle wins.

Mini-Challenges (one per station)

Station 1: 10 Push-Ups
Station 2: Word Scramble – unscramble “PERSEVERE”
Station 3: 20-Second Forearm Plank
Station 4: 5 Burpees
Station 5: Memory Sequence – teacher calls 7 numbers; repeat in correct order

Rules & Focus

• Must fully complete each challenge before claiming the puzzle piece.
• Teams decide strategy: one player at a time vs. quick rotations.
• Emphasize steady breathing and positive self-talk: “I can do this,” “One step at a time.”
• Encourage clear communication: calling out piece numbers, coaching teammates through their challenge.

Coaching Tips

• Circulate among stations to offer cues on form (e.g., plank alignment, push-up depth).
• Remind athletes to regulate effort: start strong but save energy for later stations.
• Highlight perseverant behaviors: “I saw you keep going even when that plank burned—nice work!”

Debrief & Reflection

Gather teams in a circle and ask:

1. Which mini-challenge tested your team’s perseverance most, and why?
2. How did your communication style help (or hurt) your progress?
3. Which teamwork strategy will you take back to your sport practices when things get tough?

Connect to Your Plan:
Afterwards, revisit your Long-Term Perseverance Planning Worksheet and jot down one insight from today’s puzzle activity that you’ll apply to your long-term goal.

Long-Term Perseverance Planning Worksheet

Name: ____________________________ Date: _______________

Use this worksheet to plan a clear path toward a goal that will stretch your perseverance. Fill in each section thoughtfully.

1. My Personal Goal (sports skill or life goal)

What I want to achieve in the next month(s):

2. Steps to Reach My Goal

List 2–4 specific actions you will take.

Step 1:

Step 2:

Step 3:

Step 4 (optional):

3. Target Date

By when will I complete this goal?

4. Accountability Partner

Who will support and check in on me?

How and when will they check in?

5. Potential Obstacles & Strategies

Identify two challenges you might face and how you will push through each.

Obstacle 1: ____________________
Strategy to overcome it:

Obstacle 2: ____________________
Strategy to overcome it:

6. Motivation & Self-Talk

What phrase or reminder will you use when you feel like giving up?

7. Tracking & Celebration

How will you track progress and celebrate milestones?

Keep this worksheet visible—refer to it whenever you need a boost of perseverance. Good luck!

Mindful Recovery Cool-Down Routine (2 Minutes)

Wind down your body, calm your mind, and anchor today’s perseverance lessons. Hold each posture for 20–30 seconds, breathing deeply and mindfully.

1. Seated Deep Breathing (30 seconds)
   • Sit cross-legged or on a mat.
   • Place one hand on your chest and one on your belly.
   • Inhale slowly through the nose for four counts, feel your diaphragm expand.
   • Exhale through the mouth for six counts, releasing tension.
   • Focus on the mantra: “I release, I recharge.”
2. Reclined Hamstring Stretch (20 seconds each side)
   • Lie on your back and lift your right leg overhead, holding behind your thigh or calf.
   • Keep left leg extended on the mat.
   • Inhale to find length, exhale to ease deeper.
3. Supine Spinal Twist (20 seconds each side)
   • From lying on your back, hug knees into chest.
   • Lower both knees to the right, extend arms in T-shape, gaze left.
   • Inhale to center, exhale to switch sides.
4. Butterfly Stretch (30 seconds)
   • Sit upright, bring soles of feet together, knees fall outward.
   • Hold your feet, lengthen your spine on inhale, gently fold forward on exhale.
5. Savasana with Guided Reflection (30 seconds)
   • Lie flat on your back, arms by your sides, palms up.
   • Close your eyes and scan your body for any remaining tension—inhale calm, exhale stress.
   • Mentally revisit one moment today when you pushed past a challenge.
   • Ask yourself: “How will I use this perseverance plan when obstacles arise?”

Teacher Cues:

• Speak softly: lead each inhale/exhale aloud (“Inhale calm… exhale tension…”).
• Encourage stillness—allow students to absorb today’s growth.
• After Savasana, invite 2–3 students to share one word that captures their resilient feeling or next action step.

Closing Thought:
“Remember, true strength combines push and release. Carry today’s courage and calm into every challenge ahead.”