Josh Jansen :: Blog :: Warm up exercises

Warm up exercises

posted by: Josh Jansen on 08/28/08
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I talked to a few people who were looking for warm up ideas.  I start every class with exercises.  They only take about 5 minutes.  I put my classes into five groups/lines and we do weekly rotations to determine who leads the exercises (Week 1/group 1 leads, Week 2/group 2 leads etc.).  Each of my rows has a name of a different team in Minnesota.  (Twins, Timberwolves, Vikings, Gophers, and Lynx)  The group that leads stands in front of the class.  This gives every student a chance to be a leader.  Some students are very shy in the beginning of the year but after a few rotations, they become much more comfortble.  Here are some examples of the exercises.

1.  Flat Tire Push Ups-  (5-10 reps)
All students start on their stomachs.  The leader starts out by saying "PUMP PUMP PUMP."(Symbolizing the pumping up of the flat tire).   By this time all students should have their arms fully extended in the push up position.  The leader then will say "DOWN DOWN DOWN...REST"  As the leader says down, students will slowly lower themselves to the ground and rest as a flat tire on "rest."  As the year goes on, I eliminate the rest position so that students are doing a full push up.  (K-5)

2.  Crazy Eights- (1 or 2 sets)
 This exercise involves seven '8 counts.'  Students start by standing straight up with feet together.  On first eight count, students move feet outward (heel/toe) so that legs are spread apart by the 8 count.  Next, students clap hands towards the floor so that hands reach the floor by the end of the 8 count.  Next, students use 8 count to climb forward with hands (should end in a spread leg push up position).  Last new move will be 8 mountain climbers.
The last three 8 counts are used to close up your crazy eights.  First, students will climb back with hands, then clap up to standing position, and end by bringing feet back together so that they end up in the starting position with feet together. (K-5)

3.  Cross Walks- (5-10 reps)
Students will bring knee up to opposite elbow while walking in place. (K-5)

4.  Ski Jumps- (5-15 reps)
Students keep feet together while jumping from side to side (like a skier).  I usually have them find a line to jump over as a guide.  (K-5)

5.  Bell Jumps- (5-15 reps)
Same as ski jumps only forward and backwards.  (K-5)

6.  Perfect Student- (:15. :30, :45)
A glorified name for wall sits.  For some crazy reason, the kids love these!  I always have them put their hands in the air for the last ten seconds as an extra challenge.   (3-5)

**These exercises are great for the kids and they have a lot of fun doing them.  I also find it a great way to get them focused.  I often use this time to move around equipment if I need because of a grade level change.**

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