Physical Education is not just about sports and games; it’s a vital component in shaping well-rounded individuals who are ready to face the challenges of the real world. As students progress through their academic journey, it’s essential to equip them with the strength and skills they need to pursue their dream jobs. In this blog post, we’ll explore a series of pull exercises aimed at building the physical strength necessary for various job-related positions. These exercises are fun, engaging, and come with gif examples to ensure students have a clear understanding of the proper form.
1. Scooter Rope Pull:
Target Area: Upper body and core
The Scooter Rope Pull is an exciting exercise that mimics the action of pulling an object while riding a scooter. Attach a rope to a unmovable object, and have the students sit on the scooter while pulling the rope moving them across the gym. This exercise helps strengthen the upper body, especially the arms and shoulders, which is essential for jobs that involve handling and lifting objects.
2. Suitcase Obstacle Course:
Target Area: Full body strength and coordination
Create an obstacle course using suitcases of varying weights. In this exercise, students will navigate through the course, pulling the suitcases one by one. The Suitcase Obstacle Course enhances overall body strength, especially in the back, legs, and core, while improving coordination – valuable skills for jobs that require multitasking and physical adaptability.
3. Tarp/Parachute Drag:
Target Area: Upper body and grip strength
Challenge students’ upper body and grip strength with a Tarp or Parachute Pull, loading the tarp/parachute with weights and equipment. In teams, they must drag it along the floor, engaging their upper body muscles and grip strength. This exercise promotes teamwork, cooperation, and communication skills, ideal for students pursuing careers involving collaboration. It builds physical strength and essential qualities for future professions where effective teamwork leads to success.
4. Wagon Pull:
Target Area: Lower body and core
The Wagon Pull is a classic exercise where students pull a wagon and walk forward, pulling it behind them. This exercise strengthens the lower body and core muscles, essential for jobs that require physical endurance and stability. Add an obstacle course to increase coordination.
5. Hand Over Hand Rope Pull Down:
Target Area: Upper body and grip strength
The Hand Over Hand Rope Pull Down involves students pulling a rope hand over hand, bringing an object down towards them. This exercise focuses on building upper body strength and grip, which is beneficial for jobs that involve handling heavy machinery and equipment.
6. Cart Pull:
Target Area: Full body strength and balance
Students can engage in the Cart Pull by pulling a shopping or regular cart and pulling it forward. This exercise challenges the entire body, promoting strength, balance, and coordination – critical skills for jobs that demand physical stability and the ability to handle uneven terrain.
7. Milk Jug Bent Over Row:
Target Area: Back and arms
Fill milk jugs with water to create makeshift weights. In the Bent Over Row exercise, students hold a milk jug in each hand and, with their back straight, bend at the hips and pull the jugs towards their torso. This exercise builds strength in the back and arms, beneficial for jobs that involve repetitive lifting and carrying.
- Resistance Band Bicep Curls:
Target Area: Biceps
Get ready to pump up those biceps with Resistance Band Bicep Curls! Grab a resistance band with both hands, standing with your feet shoulder-width apart. Keep your elbows close to your sides and palms facing upward. With controlled movements, curl the resistance band up towards your shoulders, squeezing your biceps at the top. Slowly lower the band back down to the starting position. This exercise targets your biceps, helping you build strength and definition in those powerful arm muscles. Strengthening your biceps is not only beneficial for daily activities but also prepares you for jobs that require tasks involving arm strength and stability.
- Resistance Band Reverse Shoulder Press:
Target Area: Shoulders and upper back
Enhance your shoulder and upper back strength with the Resistance Band Reverse Shoulder Press. Begin by stepping on the resistance band with your feet shoulder-width apart, holding the handles at shoulder height with your palms facing downward. Press the resistance band upward, extending your arms fully, and then return to the starting position with control. This exercise targets your shoulders and upper back, essential for jobs that demand carrying, lifting, and reaching tasks. Building strength in these areas not only improves your overall physical fitness but also boosts your performance in various job-related activities.
Physical strength is a valuable asset for students as they transition from school to their chosen careers. These pull exercises offer a fun and effective way to build the strength and skills needed for various job-related positions. Encouraging students to stay active and engage in these exercises will not only benefit their physical well-being but also prepare them for a successful and fulfilling future in the workforce. Let’s empower our students to be strong and ready for whatever life throws their way!
Fit4Work is a website dedicated to promoting health and fitness for youth with disabilities to increase vocational opportunity. The website provides information on the Fit4Work program, which is a work readiness program for youth with disabilities. The program includes a screening tool to assess work capacity, as well as interventions and exercise strategies to improve fitness. The website also includes resources for physical and occupational therapists who work with youth with disabilities.
The website was created by Connie Johnson, PT, DScPT, who is an expert in the field of physical therapy for people with disabilities. Dr. Johnson has written a book on the topic of Fit4Work, and she also offers webinars and other training opportunities on the program.
The Fit4Work website is a valuable resource for anyone who works with youth with disabilities. The website provides information on how to promote health and fitness, as well as how to improve work readiness. The website is also a great resource for parents and caregivers of youth with disabilities.
Special thanks to Connie and Benjamin Mertell for some of the ideas in these posts.