PA-sessions (Time allocation) | Warm-up (5-min) | Physical fitness training (15-min) | FMSs training (60-min) | Cool-down (10-min) | |
---|---|---|---|---|---|
30-min learning & practice | 30-min game | ||||
Week 1–4: Soccer FMSs training | 50–60% HRmax Jogging, dynamic stretching of limbs and trunk muscles The PE teacher will briefly introduce the course content and objectives during the warm-up | 70–90%HRmax 2–3 sets of combined exercise: 1) 5 × 10 shuttle run; 2) 50 m sprint 3) 10–15 push-ups 4) 20–30 deep squats; 5) 20–30 sit-ups; 6) 30-60 s basic hip bridge; 7) 30-60 s plank; 8) 30-60 s jumping jacks; 9) 30-60 s high knees The PE teacher will select 6–8 movements to practice; During the interval, 1-min mark time will be performed during the recovery interval | 70–90%HRmax Practice in small groups: 1) Off-ball; 2) Throw-Ins; 3) Simple dribbling, passing and shooting; 4) Trapping; 5) Juggling | 70–90%HRmax Group-based game: 1) Dribble game; 2) Juggling soccer game; 3) Spot shooting game; 4) Small-size soccer match: 3 vs 3 or 5 vs 5 | 50–60% HRmax Dynamic stretching and relaxation of the limbs and trunk muscles Teachers will introduce common knowledge or stories related to soccer, basketball, and volleyball according to the progress of the PA sessions Participants will be asked to share their feelings about the PA sessions |
Week 5–8: Basketball FMSs training | 70–90%HRmax Practice in small groups: 1) Passing (e.g., chest, push and bounce) and catching; 2) Dribbling (single or both hands); 3) Shooting (spot or move); 4) Foot work; 5) Layups (both hands) | 70–90%HRmax Group-based game: 1) Fixed-point shots; 2) Passing and catching games; 3) Dribbling relays; 4) Small-size basketball match: 3 vs 3 or 5 vs 5 | |||
Week 9–12: Volleyball FMS training | 70–90%HRmax Practice in small groups: 1) Multi-directional forms of running, jumping, and skipping; 2) Passing (e.g., proper hand placement, proper stance, dig pass); 3) Serving (e.g., practice serving the ball against the wall or partner); 4) Setting (e.g., pass the ball to a teammate or over the net to the opposing team); 5) Triangle passing drill | 70–90%HRmax Group-based game: 1) Dig pass game; 2) Dig pass over the net game; 3) Serve and run drill game 4) Butterfly passing drill game |