Systematic Group Exercises for Fitness, Discipline & Coordination
| Month | Week | Topic/Skill | Learning Objectives | Activities | Assessment |
|---|---|---|---|---|---|
| JUNE | 1 | Introduction to Mass Drill (Lesson 1) | Understand purpose, history, benefits of calisthenics and mass drill | Formation practice, basic commands, discipline training | Formation check |
| 2 | Attention & Rest Positions (Lesson 2) | Master attention, stand at ease, and rest positions | Position drills, command response, posture correction | Position accuracy | |
| 3 | Quick March (Lesson 3) | Learn quick march technique with proper arm swing | Marching drills, counting cadence, group synchronization | March timing | |
| 4 | Slow March & Halt (Lesson 4) | Master slow march and halt commands | Slow march practice, halt technique, group stopping | Halt precision | |
| JULY | 1 | Right & Left Turn (Lesson 5) | Execute turning movements on command | Turn drills, pivoting technique, group turning | Turn accuracy |
| 2 | About Turn (Lesson 6) | Master 180-degree about turn movement | About turn practice, balance, coordination | About turn check | |
| 3 | Basic Arm Exercises (Lesson 7) | Learn fundamental arm calisthenics | Arm circles, punches, raises, extensions | Arm movement quality | |
| 4 | Advanced Arm Exercises (Lesson 8) | Develop advanced arm exercise patterns | Combined movements, resistance exercises, sequences | Sequence accuracy | |
| AUGUST | 1 | Neck & Shoulder Exercises (Lesson 9) | Master neck rotations and shoulder exercises | Neck tilts, rotations, shoulder rolls, shrugs | Range of motion |
| 2 | Trunk Bending Exercises (Lesson 10) | Develop trunk flexibility through bending | Forward bend, side bend, back bend variations | Flexibility check | |
| 3 | Trunk Twisting Exercises (Lesson 11) | Master rotational trunk movements | Standing twists, seated twists, combined rotations | Rotation quality | |
| 4 | Basic Leg Exercises (Lesson 12) | Learn fundamental leg calisthenics | Leg raises, knee lifts, calf raises, kicks | Leg control | |
| SEPTEMBER | 1 | Advanced Leg Exercises (Lesson 13) | Develop advanced leg exercise patterns | Combined leg movements, dynamic exercises | Leg strength |
| 2 | Jumping Exercises (Lesson 14) | Master various jumping calisthenics | Jumping jacks, tuck jumps, star jumps, hop variations | Jump height/form | |
| 3 | Stretching Exercises (Lesson 15) | Learn comprehensive stretching routines | Static stretches, dynamic stretches, full body | Flexibility improvement | |
| 4 | Mid-Term Review | Assess all skills learned so far | Complete routine practice, individual assessment | Mid-term grading | |
| OCTOBER | 1 | Core Strengthening (Lesson 16) | Develop core muscle strength | Crunches, sit-ups, leg raises, bicycle kicks | Core endurance |
| 2 | Balance Exercises (Lesson 17) | Improve balance and stability | Single leg stands, tree pose, balance challenges | Balance duration | |
| 3 | Coordination Exercises (Lesson 18) | Enhance body coordination | Cross-body movements, rhythmic exercises | Coordination quality | |
| 4 | Aerobic Exercises (Lesson 19) | Develop cardiovascular fitness | High knees, butt kicks, burpees, mountain climbers | Endurance test | |
| NOVEMBER | 1 | Push-up Variations (Lesson 20) | Master various push-up techniques | Standard, wide, diamond, incline, decline push-ups | Push-up count |
| 2 | Squat Variations (Lesson 21) | Learn different squat exercises | Basic squat, sumo, pulse, jump squats | Squat form | |
| 3 | Lunge Exercises (Lesson 22) | Master lunge variations | Forward, reverse, lateral, walking lunges | Lunge technique | |
| 4 | Plank Variations (Lesson 23) | Develop plank endurance and variations | Standard, side, walking, up-down planks | Plank duration | |
| DECEMBER | 1 | Combined Routine Choreography (Lesson 24) | Create flowing exercise combinations | Sequence design, music coordination, group sync | Routine flow |
| 2 | Mass Drill Display (Lesson 25) | Perform complete mass drill display | Full performance, formation changes, finale | Display quality | |
| 3 | Routine Refinement | Polish and perfect routines | Error correction, timing adjustments | Performance quality | |
| 4 | Term Review & Assessment | Comprehensive skill evaluation | Individual and group assessment | Term grading | |
| JANUARY | 1 | Advanced Formation Drills | Master complex formation changes | Diamond, circle, wave formations | Formation precision |
| 2 | Rhythmic Exercise Sequences | Perform exercises to music | Beat counting, synchronized movements | Rhythm accuracy | |
| 3 | Partner Calisthenics | Learn exercises with partners | Partner stretches, resistance exercises | Partner coordination | |
| 4 | Circuit Training Introduction | Experience circuit-style calisthenics | Station rotations, timed exercises | Circuit completion | |
| FEBRUARY | 1 | HIIT Calisthenics | High-intensity interval training | Work-rest intervals, maximum effort | Intensity level |
| 2 | Flexibility Focused Session | Deep stretching and mobility | Extended holds, progressive stretching | Flexibility gains | |
| 3 | Sports Day Preparation | Prepare mass drill for sports day | Full routine practice, dress rehearsal | Performance readiness | |
| Execute public performance | Full display with formations and exercises | Display success | |||
| MARCH | 1 | Individual Fitness Testing | Assess individual fitness levels | Push-up, sit-up, squat tests | Fitness scores |
| 2 | Group Coordination Test | Assess group synchronization | Group routine performance | Group score | |
| 3 | Annual Practical Examination | Comprehensive skill assessment | All exercises, formations, routines | Final grading | |
| 4 | Year-End Celebration & Awards | Celebrate achievements | Best performer awards, certificates | Year evaluation |