Warm-Up Exercises

Exercise Name

Swinging Jump Rope

Exercise Code

TWUSR1

Exercise Description

Swing rope forwards and backwards
just at ankle height.  Jump over rope
as it comes towards you.  The goal is
to do as many in a row as possible without stopping.

Exercise Teaching Hints

Go slow.  Participants can start one foot at a time
or with both feet.  Jump high enough to
get rope under feet.

Exercise Name

Marching on your Own

Exercise Code

TWUMO2

Exercise Description

Participants are instructed to
march in place.  The style of marching
can be changed by instructing the participants to lift their knees high as
they march.  They can also lift their
heels high in back as they march.  They
can march as loud as they can and as soft as they can.  They can also march really fast and really
slow.  Can march on their toes high and
march down low, etc. 

Exercise Teaching Hints

Start with left foot, march in a
regular cadence. Instructor can give 
cadence out loud or have participants march on own.  Music can also be used.  Instructor gives commands verbally to
change marching style. 

Exercise Name

Dancing/Movement to Music

Exercise Code

TWUDM3

Exercise Description

Turn on music, tell participants
to move to the music.  Move as many
body parts as possible.  Instructor can
isolate specific body parts such as-only move arms, only head, etc.  Can make specific for type of lesson to
coincide with the day’s activities.

Exercise Teaching Hints

Instructor should prepare music
before class.  Use different types of
music and have participants act how 
music sounds.

Exercise Name

Obstacle Course

Exercise Code

TWUOC4

Exercise Description

Participants are instructed to
perform a number of locomotor movements. 
Suggestions are below.  Set up
cones and run in and out of cones.  Set
up mats and jump on and off.  Lay hula
hoops on floor have them step in each one. 
Have scooters to sit on and scoot to next station.  Have lines or low beams and march on,
etc.  

Exercise Teaching Hints

Be creative-use many different
objects and skills.

Exercise Name

Animal Act

Exercise Code

TWUAA5

Exercise Description

Can be done with participants on
dots or in line.  Instruct participants
to act like a bear-down on all fours and walk with straight knees.  Like a crab-sitting on bottom  feet and hands on floor, push bottom up and
walk.  Like a seal-with stomach on
floor and elbows pushed straight, walk by shifting hands forward.  Like a frog-squatting down and touching the
floor and jumping up reaching with arms as high as can.  Etc.

Exercise Teaching Hints

Instructor can tell what animals
to do and/or have participants act like their favorite animal.

Exercise Name

Mat Move

Exercise Code

TWUMM6

Exercise Description

Instructor should use different
variations of shapes and sizes of mats. Participants are expected to move a
mat from one line to another.  Spread
out mats so participants can switch and use different mats and use different
muscle groups.  Large mats can be moved
by groups of participants.  Designate
blue mats moved by arms and red mats moved by legs, etc.

Exercise Teaching Hints

Be encouraging.  Cheer for participants to keep motivation
up.  Can help increase teamwork as
well. 

Exercise Name

Hula Hoop Warm Up

Exercise Code

TWUHH7

Exercise Description

With hula hoop lying on
floor-participants can jump in and out of hoop, dance in hoop, spin around in
hoop etc.  While holding hoop-jump
around in a circle, perform a spin or dance with hoop.  Jump through hula hoop like a jump
rope.  Spin it around hips as long as
possible, spin around arms, legs, neck, wrist-etc. 

Exercise Teaching Hints

Instructor can use music to
enhance creativity of this exercise. 
Music can also increase intensity.

Exercise Name

Ball Handling/Passing – Upper Body

Exercise Code

TWUBU8

Exercise Description

While sitting in straddle
position, participants are instructed to roll ball back and forth to
partner.  Then try on knees.  Then have participants stand up and throw
ball back and forth.  Then initiate a
(push) pass to chest of partner.  Can
also bounce pass-increase creativity by having ball bounce two times before
partner catches.  As level increases
try walking and passing, etc.  Use all
different sizes and types of balls.

Exercise Teaching Hints

Instructors should insist on
continuous passes.  Object is to get
body moving and warm-up. 

Exercise Name

Ball Handling/Passing – Lower Body

Exercise Code

TWUBL9

Exercise Description

Participants pass ball with
feet.  While standing facing each other
participants are instructed to lightly kick ball to partner.  When kicking ball, partner should stop (or
trap) ball with foot before kicking back. 
Can then try without trapping ball by just passing back and
forth.  Can then pass with inside of
foot and outside of foot.  Passing can
also be done while walking etc. 

Exercise Teaching Hints

Instructors should insist on
continuous passes.  Object is to get
body moving and warm-up. 

Exercise Name

Jump Over Bamboo Stick/Jump Rope

Exercise Code

TWUJS10

Exercise Description

Have everyone stand in a circle
with the instructor in the middle. 
Using a long bamboo stick, high jump bar, jump rope or other similar
equipment, the instructor will spin in a circle with the stick rotating for
the others to jump over.

Exercise Teaching Hints

Begin slowly at first and
eventually gain speed.  Can also change
speed and direction and make this into an elimination game near the end of
the warm-up.

Exercise Name

Red Light, Green Light

Exercise Code

TWURL11

Exercise Description

Instructor gives commands:
“Red Light” or “Green Light” instructing participants to
stop and start moving. 

Exercise Teaching Hints

Start by using running or jogging
to introduce game. Can progress to specific movements such as hops, jumping
jacks, spinning around, etc.  When
stopped, can have participants hold specific positions such as a scale, a squat
or a volleyball ready stance. 

Exercise Name

Leap Frog

Exercise Code

TWULF12

Exercise Description

Have everyone spread out in a line
(straight/curvy/in a circle) and assume a tuck position with shins and
forearms on the floor with enough space in between each other for someone to
leap frog over.  Take turns leap
frogging over each other.

Exercise Teaching Hints

This can be done one after
another, in two lines as a race, or timing each individual to see how quickly
they can leap frog the rest of the group. 
Be sure those on the floor are in a stable position that will not hurt
themselves or the “frog” during the jumps.

Exercise Name

Tag

Exercise Code

TWUT13

Exercise Description

Use this simple well-known game as
a warm up before activity.  Select one
or two participants to be “it” and try to tag the others.  When someone is tagged, they become “it.”

Exercise Teaching Hints

Add variations to the game.  Some ideas: all players must skip, hop,
walk backwards, shuffle step, etc.

Exercise Name

What Sport Am I?

Exercise Code

TWUWS14

Exercise Description

Instructor says a sport and
participants act out that sport. Example: Swimming-arms move in freestyle
swim pattern, soccer-jog in place and pretend to kick ball,
basketball-pretend to dribble and shoot ball into basket.  Etc. 

Exercise Teaching Hints

Instructor can lead by giving
commands or have participants suggest favorite sport and everyone acts out.

Exercise Name

Balance Beam Warm Up

Exercise Code

TWUBB15

Exercise Description

Instructor utilizes lines, low
beams, mats. Etc.  Participants begin
walking across the “beam” forward. 
Can also walk backward, sideways, cross feet in front and in back
while walking sideways, can walk on high toe, down as low as can, kick while
walking, dip while walking, can add arm movements, turns, etc.

Exercise Teaching Hints

Object is to get moving while
increasing body awareness and stabilizing muscles. 

Exercise Name

Rhythm Makers

Exercise Code

TWURM16

Exercise Description

Participants are expected to stomp
feet loud.  Can stomp a pattern with
feet-incorporate a body part-such as clapping hands, slapping knee with hand
or hitting hands on floor. 
Participants can change levels-up high and down low-and use props-such
as canes, balls or hockey sticks. 

Exercise Teaching Hints

Instructor can use music to
enhance creativity of this exercise. 
Music can also increase intensity.

Exercise Name

Dribbling Warm Up

Exercise Code

TWUD17

Exercise Description

With different types of balls,
participants dribble with hands-can also do with feet.  Dribble in place, switch hands while
dribbling, walk while dribling, dribble and pass, walk while dribbling and
passing, etc.    

Exercise Teaching Hints

Object is to move and warm up
muscle groups.   

Exercise Name

Simon Says

Exercise Code

TWUSS18

Exercise Description

Instructor will choose
movements/stretches/light cardio that should be included in warm up-commands
will be given by instructor during game of Simon Says. 

Exercise Teaching Hints

Participants stand in rows When
are “out” go to back of line and continue to play instead of
sitting out to maximize participation.

Exercise Name

Inside Outside, Outside Inside

Exercise Code

TWUIO19

Exercise Description

Participants jog in place, on
instructors command-lift one leg bending knee up and touching the opposite
hand to instep of foot, then quickly rotating leg to touch outside of same
foot with hand of same leg. When that foot is put back on ground repeat with
other leg and then continue jogging in place.

Exercise Teaching Hints

Start off slowly, then increase
speed as warm up continues.

Exercise Name

Dribbling Warm Up

Exercise Code

TWUD17

Exercise Description

With different types of balls,
participants dribble with hands-can also do with feet.  Dribble in place, switch hands while
dribbling, walk while dribling, dribble and pass, walk while dribbling and
passing, etc.    

Exercise Teaching Hints

Object is to move and warm up
muscle groups.   

Exercise Name

Simon Says

Exercise Code

TWUSS18

Exercise Description

Instructor will choose
movements/stretches/light cardio that should be included in warm up-commands
will be given by instructor during game of Simon Says. 

Exercise Teaching Hints

Participants stand in rows When
are “out” go to back of line and continue to play instead of
sitting out to maximize participation.

Exercise Name

Inside Outside, Outside Inside

Exercise Code

TWUIO19

Exercise Description

Participants jog in place, on
instructors command-lift one leg bending knee up and touching the opposite
hand to instep of foot, then quickly rotating leg to touch outside of same
foot with hand of same leg. When that foot is put back on ground repeat with
other leg and then continue jogging in place.

Exercise Teaching Hints

Start off slowly, then increase
speed as warm up continues.

Exercise Name

Over/Under Handoffs

Exercise Code

TWUOU20

Exercise Description

Participants stand in  line (or multiple lines for a relay race),
equipment such as a ball, bean bag, or other similar object should be used.
Hand off to person behind over head, under legs, around the side, etc.  Can alternate to increase warm up of
different muscle groups.  Last
participant then jogs to front of line and passes continue. 

Exercise Teaching Hints

Exercises increase warming up
multiple body parts as well as ball handling skills and teamwork.