1st Semester | A.Y.

2022-2023

MODULE 4-5
Non-Locomotor and Locomotor
Skills Training

PE 1
Movement Enhancement
 Non-Locomotor and Locomotor Skills Training
I. Objectives
1. Define non-locomotor and locomotor skills training;
2. Execute the different non-locomotor and locomotor skills training;
3. Value the importance of non-locomotor and loco-motor skills training through
video performance.
II. Topic Outline
Non-Locomotor and Locomotor Skills Training
III. Lesson Proper
Introductory Activity

The students will perform 2-3 minutes warm up exercise which include stretching,
endurance and flexibility exercises. The purpose of this exercises is to help the
students condition their body and to avoid possible injuries.

Online video link:

Workout: Quick and Easy Warm Up | Danielle Peazer Retrieved from:
https://youtu.be/496nW6ATbPw

Skill Development
Non-Locomotor Skills
Non-Locomotor skills are essential body movements that do not include traveling.
They are stability abilities that include movements of limbs or body parts, and
sometimes even the whole body. They are sometimes referred to as axial movements,
as in 'revolving around an axis.

Non-Locomotor Skills Training

Non-Locomotors exercise
1. Dead bug series
The dead bug is a bodyweight exercise that targets your abdominal muscles.

A. Arms
• Lying on your back.
• Bring your arms straight above your head perpendicular to the ground, along with
your knees and hips both at 90-degree angles
• Keeping the legs in the air with the 90 degree angle at the knees and the hips, Start
by lowering the left(L) arms towards the ground and just before reaching the ground
pause for one to two seconds and then return to the starting position.
 • Repeat on the other side.

[1] [2] [3] [4]

B. Legs
• Lying on your back.
• Bring your arms straight above your head perpendicular to the ground, along
with your knees and hips both at 90 degree angles.
• Keeping the arms perpendicular to the ground, Start by extending the left(L) leg
and right before the heel hits the ground, pause for one to two seconds and
return back to the starting position.
• Repeat on the other side.

[1] [2] [3] [4]

C. Combination of Arms and Leg

(CONTRALATERAL)
• Lying on your back.
• Bring your arms straight above your head perpendicular to the ground, along
with your knees and hips both at 90-degree angles.
• Start by lowering the left arm and extending the right leg, both stopping just
before touching the ground, and then returning to the starting position.
• Throughout the movement, maintain the position of the opposite arm and leg.
• Keep your core tight throughout the motion and when you return to the
starting position, you may relax for a moment before tightening again.
• Repeat on the other side.

[1] [2] [3] [4]

D. Combination of Arms and Leg
(IPSI LATERAL)
• Lying on your back.
• Bring your arms straight above your head perpendicular to the ground, along
with your knees and hips both at 90 degree angles.
• Start by lowering the left arm and extending the left leg, both stopping just
before touching the ground, and then returning to the starting position.
• Throughout the movement, maintain the position of the opposite arm and leg.
• Keep your core tight throughout the motion and when you return to the starting
position, you may relax for a moment before tightening again.
• Repeat on the other side.

[1] [2] [3] [4]

2. Bird Dog Series

The bird dog is a simple core exercise that improves stability, encourages a neutral spine,
and relieves low back pain. This exercise pose uses the whole body to target and
strengthen your core, hips, and back muscles. It also helps promote proper posture and
increase range of motion.

A. Hands

• Get on all fours (dog stand position), with your knees under your hips and your
hands under your shoulders. Remember to keep abs engaged and keep your
back flat.
• While keeping your knees under your hips. Extend out your right arm and pause
for one to two seconds and return back to the starting position.
• Alternate sides and repeat.

B. Legs
• Get on all fours (dog stand position), with your knees under your hips and your
hands under your shoulders. Remember to keep abs engaged and keep your
back flat.
 • While keeping your arms under your shoulder. Extend out your right leg and
pause for one to two seconds and return back to the starting position.
• Alternate sides and repeat.

[1] [2] [3] [4]

C. Combination of Arm and Leg(CONTRALATERAL)

• Get on all fours (dog stand position), with your knees under your hips and
your hands under your shoulders. Remember to keep abs engaged and keep
your back flat.
• Raise your right arm and left leg, keeping your shoulders and hips parallel
to the floor.
• Hold this position for one to two seconds, and then lower back down to the
starting position.
• Alternate sides and repeat

[1] [2] [3] [4]

D. Combination of Arm and Leg (CONTRALATERAL with KNEES AND

ELBOW TOUCH)
• Get on all fours (dog stand position), with your knees under your hips and
your hands under your shoulders. Remember to keep abs engaged and keep
your back flat.
• Raise your right arm and left leg, keeping your shoulders and hips parallel
to the floor. Hold this position for one to two seconds
• After that touch your knees using your elbow, hold it for a second, and then
lower back down to the starting position.
• Alternate sides and repeat.
 [1] [2] [3] [4]

[1] [2] [3] [4]

3. Plank Series
A plank exercise is a form of core strengthening exercise. This exercise strengthens the
body muscles, maintain our posture, and support our spine. Some types of planks also
help increase your endurance.
A. Elbow/Forearm Plank

• Start face down on the floor resting on your forearms and knees.
• Push off the floor, raising up off your knees onto your toes and resting mainly on
your elbows.
• Contract your abdominals to keep yourself up and prevent your booty from
sticking up.
• Keep your back flat — don't let it drop or you'll be defeating the purpose. Picture
your body as a long straight board, or plank.
• Hold as long as you can.

[1] [2]

B. Single-arm plank
• Start face down on the floor resting on your forearms and knees.
 • While in your both feet in striding position push off the floor, raising up off your
knees onto your toes and then lift one Arm toward the ceiling as far as you
comfortably can without compromising your back.
• Contract your abdominals to keep yourself up and prevent your booty from
sticking up.
• Repeat on the other side.

[1] [2]

C. Single- leg plank

• Start face down on the floor resting on your forearms and knees.
• Position your body in a standard plank, then lift one leg toward the ceiling as far as
you comfortably can without compromising your back.
• Keep hips parallel to the floor, Then repeat on the other side.

[1] [2]

A. Forearm side plank

 a. Lie on your left side with your legs extended, your left elbow directly under
your shoulder, and your right-hand palm down.
b. Stack your right foot on top of the left.
c. As you exhale, gently contract your abs and lift your hips and knees off
the mat, keeping the side of your left foot and your left forearm and
elbow in contact with the ground.
d. Inhale and slowly return to start.
e. Alternate sides and repeat.

Locomotor skills
Locomotor skills pertain to the physical actions that allow a person to get from one
place to another. When a locomotor skill is used, the individual is propelled either
forward, backward, or to the side, causing them to be in a different location than they
were when the skill was initiated. Locomotor skills are initially learned as an infant
and can be further developed throughout childhood and even adulthood through play
or formal physical education classes. Continuous instruction of basic locomotor skills
allows for their complex development, meaning that more difficult locomotor skills
may be completed successfully in the future.

Locomotor Skills Training

1. Crawling
Crawling is a slow creeping mode of locomotion consisting of forward motion
while the children's weight is supported by their hands (or forearms) and knees.
It's the primary means of movement in infants, and usually the first locomotor
skill that children will learn.
2. Walking
Walking is moving around at a regular pace by lifting and settling feet. Both feet
are never in the same position at the same time, whether that be on the ground or
off the ground. Look for smooth steps, with the arms gently swinging in
opposition to your class or child’s feet.
3. Hopping
Hopping is a springing action that involves taking off from one foot and landing
on that same foot. It involves dynamic balance, with the non-hopping side adding
counterbalance and force to assist with the continuous forwards and upwards
movement.
4. Running
Be sure to have your arms bent and move them opposite to the leg you start with.
Bend your leg so that each heel almost touches your buttocks.
5. Skipping
Start with a high march and then add a hop and a step, alternating your arms and
legs.
 6. Shuffling the act of dragging the feet across the floor, or the act of mixing
something by changing the order of its parts.
7. Skipping
Start with a high march and then add a hop and a step, alternating your arms and
legs.
8. Grapevine
is a weaving movement; step- side-back-side-front; depending on where you want
to start.

IV. Evaluation/Assessments/Student’s Activities/Worksheets

Name: _______________________________ Date:______________

Program and section: __________________ Score:_____________
Name of Instructor:____________________________

Task Description: Make an Individual Loco Motor & Non-Locomotor skills training video,
following the sequence of the routine below.

Note: Perform both a warm-up and cool-down routine since it’s advisable to do so before and
after workout. (The warm-up and cool down exercise are not included in the Video)

Non-Locomotor Skills Training Duration

1. Dead bug series 2 sets 10 repetition

2. Plank Series
a. Elbow Plank a. 30 seconds
b. Side Plan b. 30 seconds
c. Single arm plank c. 30 seconds
d. Leg plank d. 30 seconds
3. Squats 1 set 20 repetitions

I.Locomotor skills Duration

1. Skipping 20 seconds
2. Galloping 20 seconds

3. Grapevine 20 seconds

Procedure:
1. Warm-up
2. Follow the sequence of the routine
3. Record your performance using your mobile phones or any video recording gadgets.
4. You can use any background music.
5. Submit the copy of your AVP google drive. (link will be provided by the teacher)

Use the Filename Format:

LASTNAME_FIRSTNAME_PESECTION_PESCHEDULE
Sample Filename: TALANA_KRISKATE _PE1A_MON3-5

Rubrics for Checking

CRITERIA / ITEMS EXCELLENT OUTSTANDING (8 AVERAGE FAIR SCORE
(10 points) points) (6 points) ( 5 point)
A. Concentration The student The student maintains The student The student has
and Focus maintains concentration and seldom maintains difficulty to
concentration and focus during concentration and maintain
focus all performance. focus during the concentration and
throughout the performance. focus during
performance. performance.
B. Proper Execution All exercises in Most of the exercises Some of the Majority of the
and the routine were in the routine were exercises in the exercises in the
Demonstration properly properly routine were routine were
demonstrated. demonstrated. properly improperly
demonstrated. demonstrated.
C. Stability Perform the Perform the exercise Perform the Perform the
exercise with with good technique exercise with exercise with
perfect technique and confidence some confidence limitations.
and great regarding balance and but need work on
confidence stability. balance and
regarding balance stability.
and stability,.

D. Timeliness The output was The output was 1 day The output was 2 The output was 3
received before/on late days late or more days late.
the due date

V. References:

https://study.com/learn/lesson/locomotor-skills-training.html
https://schools.wrdsb.ca/athome/learn/elementary-home/elementary-2/healthy-active-
living/healthy-active-living-all-grades/skill-development/developing-our-locomotor-
skills/
https://www.healthline.com/health/exercise-fitness/dead-bug-exercise#how-to-do-a-
dead-bug
https://www.healthline.com/health/bird-dog-exercise#What-is-the-bird-dog-exercise?
https://www.youtube.com/results?search_query=https%3A%2F%2Fyoutu.be
%2F496nW6ATbPw