Additional Warm-Ups
Additional Warm-Ups
It is very important to warm up the body before running or walking or doing any sports activity. Here are some sample warm up drills:
Remember - no bouncing without warming up first.
1 | Reach for the Stars - Stand straight and tall and reach as high as you can 5 times with each arm. |
2 | Sunflower - form a sunflower (circle) with arms over head and open and bend like a squat while reaching for the ground - then back up again - 5 times. |
3 | Volcano - make whooshing sounds as you bend down and reach for the ground - then stand up straight and tall and reach for the sky. |
4 | Shake it up - Shake the hands and feet at the same time for a minute. |
5 | Gentle Jumping Jacks - Jump gently with feet apart and hands reaching over head.
|
6 | High Knee Running in place - Start slowly then move legs faster and higher while running in place. |
7 | I like Game: (good for the first day). Mark two chalk line about 25 yards apart. All kids stand on one line alphabetically by first name (they get to know each other that way). Each child in turn yells out something they like (such as chocolate cookies and milk) or something they have ("I have a brother") and if anyone else likes that item or has the same thing they all run to the other line and then back together. Do this many times with several kids. |
8 | Jumping Beans: Form a horizontal line with lines of 10 runners and everyone (each line)takes 5 running strides then a leap several times for about a minute. |
9 | Ball Drills - using several soccer balls (10 recommended) (or something else) have the group run around the balls or over the balls while running or hopping. Emphasize high knees and some bounding if they are sufficiently warmed up. (see more detailed explanation on Ball Drills) |
10 | Skipping - skips and high knees with hands on hips. |