“Warm-Ups and Workouts: Get Groups of Any Size Moving”

Doug Hallberg, Ray Kearney, Nikki SchaapAnd Marc Vachon

Mohonasen C.S.D. Schenectady, NY

Contact InformationDoug Hallberg - Dhallberg@Mohonasen.org

Ray Kearney - Rkearney@Mohonasen.org

Nikki Schaap - Nschaap@Mohonasen.org

Marc Vachon - Mvachon@Mohonasen.org

Any feedback on the presentation would be greatly appreciated!!!!!!!!!!!

Instant Activity “Exercise is not a punishment” 1 Jog 3 laps around the outside of the gym2 Perform 15 Perfect Jumping Jacks 3 Lets do 20 Crunches 4 Jog 3 laps around the outside of the gym 5 Perform 8 Squat Jumps 6 Do a plank on your forearms for a 15 seconds count 7 Perform 20 Russian Twist with no weight 8 Jog 1 lap and perform 3 Burpees in each corner 9 Perform 10 Body Weight Squats 10 Hop on 1 foot 12 times then switch 11 Find another student and teach them a stretch or exercise 12 “Get a drink and start over at the top”

Fitness Chaos (Set-up)

Mat

Mat Mat

Mat Mat Mat

Mat

Mat

Mat

Mat

Mat

Mat

Mat

Mat

Mat

Mat

Ladder

Questions

Fitness Chaos ExamplesKettlebell Full Body Fitness Chaos

Kettlebell Exercise Med Ball Exercise Agility Drill1 2 Hand Dead Lifts Sit-ups 1 Foot Per Box2 OH Press Russian Twists 2 feet Per Box3 Front Squat Wood Chops Lateral Run 4 Rack Lunges Front Slams Icky Shuffle 5 Single Leg Dead Lift Side Slams Single Leg Hops6 1-Hand Elevated Push-ups Crunches Student Choice

No Equipment Fitness Chaos Body Weight Exercise Core Exercise Cardio 1 Jumping Jacks Sit-ups Jog 2 Laps 2 Squats Russian Twists Jog 2 Laps 3 Alternating Lunges Elbow to Opposite Knee Jog 2 Laps 4 Push-ups Bicycles Jog 2 Laps 5 Mountain Climbers Straight Leg Lifts Jog 2 Laps 6 Squat Jumps Planks Jog 2 Laps

Fitness Chaos #1Students will be in groups of 4Student 1 will be performing a strength building exercise Student 2 will be performing a core exerciseStudent 3 will be performing an agility exerciseStudent 4 will be jogging around the gymRotate on the Teachers Cue or after 2 laps completed

Fitness Chaos #2Students will be in groups of 4Student 1 will be performing a strength building exercise Student 2 will be performing a core exercise Student 3 will be performing an agility exerciseStudent 4 will be answering 1 question Rotate when Student 4 finishes

Medicine Ball Lesson #1 Teach about explosive power and the simplicity of med ball training (Low risk of injury and simple to learn). The students will learn how to do a verity of exercises that they can do on their own and with a partner. We will be concentrating on

explosive upper body movements.

A-Indy B-Partner

Equipment

1A1B

Chest PassChest Pass

(2) 6lb Med Ball(2) 4lb Soft Med Balls

2A2B

Overhead PassOverhead Pass

(2) 4LB Med Ball(2) 4lb Soft Med Balls

3A3B

Push-ups Plank Ball Rolls

(4) Basketballs (4) Wiffleballs

4A4B

Squat & ThrowSquat & Throws

(3) 6lb/8lb Soft Med Balls(3) 6lb/8lb Soft Med Balls

5A5B

Overhead SlamsBounce Pass

(4) 8lb Slam balls (2) 6lb Med Balls

6A6B

Seated TwistsPartner Twists

½ of Sand Bells ½ of Sand Bells

7A7B

Side Slams Rotational Throws

(4) 4lb Slam Balls (2) 4lb Soft Med Ball

8A8B

Sit-ups Partner Sit-ups

½ of Sand Bells½ of Sand Bells

Sport Walls

Rockwall

Station #1 Chest Pass

Station #2O

verhead Pass

Station #3Push-ups

Station #4Squat & Throw

Station #5 Overhead Slams

Station #6 Twists

Station #7 Side Slams

Station #8 Sit-ups

• Groups of 2 w/ 2 Groups per station (32 students)• 1 minute per stations = 8 minutes; 20 seconds to rest & rotate x 2 rotations = 20 min• Ultimate Football for the remainder of class

Yellow(Standing long jump – 6 reps)

Green(Core exercise your choice –

10 sec hold x 2 reps)

Red(Crunches - your choice – 10 reps)

Orange(Push-up poly spot of your choice – 10 reps)

Blue(Chop slams – 3 reps each side)

Rock, Paper, Scissors Fitness Circuit

Purple(Ski jumps)

Rock, Paper, Scissors Fitness Circuit Have the students partner up and evenly assign the groups to the different color cones. This circuit can be done as individuals

or as partners.

Once the students are at their starting station, review the stations/cone activities

Explain the station rotation process = rotate stations in the order of the colors of the rainbow. (ex. red, orange, yellow, green, blue, purple, red, etc…)

As soon as the person/partners arrive at a station they must do the exercise for that station. When finished, play R,P,S with a person/group at their station.

Rotation Option #1: Rewarding the winner of “R,P,S” If a person/group wins = do not do the exercise again - move to the next station, exercise and play someone new If a person/group loses = do the activity again and then rotate to the next station

Rotation Option #2: Exercise is an opportunity, it is not a punishment If a person/group wins = they won the opportunity to do the exercise again and then rotate to the next station If a person/group loses = they automatically move to the next station, exercise and play someone new

( ***The maximum number of times an exercise is done is twice before person/group must rotate.)

This circuit can be done for as long or as little as you choose. The number of reps is also up to you. Every 2-3 minutes change the locomotor movement

Example: 9 minute circuit Min. 1-3 = jog Min. 4-6 = alternating lunges Min. 7-9 = power skip

Yellow(Foot Fires)

Blue(Push-up shuffle)

Green(Sandbell squat with an overhead press)

Red(Dorsal raises)

Orange(Fitdeck card of your choice)

Purple(Burpees)

Luck of the Draw Fitness Circuit

Luck of the Draw Fitness Circuit Have the students partner up and evenly assign the groups to the different color cones.

Once the students are at their starting station, review the stations/cone activities

Explain the station rotation process = rotate stations in the order of the colors of the rainbow. (ex. red, orange, yellow, green, blue, purple, red, etc…)

This circuit can be done as individuals or as partners.

Students will start by doing 10 repetitions of the exercises at their cone. Once completed, he/she must then rotate to the next station, do 10 reps of the new exercise. This process is repeated until the student is rotation from purple to red.

Each time students rotate from purple to red, they must stop at the table and choose a playing card. The number on the card is how many reps the person/partners must do for the next cycle around the fitness stations. The card must be returned face down before moving to the next (red) station.

Card values: 2-10 = face value J,K,Q = 10 reps A = 11 reps or run 1 lap around the gym and choose again Joker = You choose the number of reps (2 - ?#)

This circuit can be done for as long or as little as you choose. Every 2-3 minutes change the locomotor movement used to move from station to station.

Example: 9 minute circuit Min. 1-3 = jog Min. 4-6 = lunges Min. 7-9 = power skip

Blue(R,P,S push-up style)

Green(Partner sandbell Russian twists)

Red(Partner sit-up

and high 5)

Orange(Plank and pass a beanbag)

Purple(Single-leg partner

medball chest pass)

Partner Fitness Roll-Off Circuit

Trainer Station(Demo your favorite exercise for your partner to do and then coach them)

Trainer Station(Demo your favorite exercise for your partner to do and then coach them)

Yellow(Partner body weight squat)

Fitness Roll-Off Have the students partner up and evenly assign the groups to the different color cones.

Once the students are at their starting station, review the stations/cone activities.

Explain the station rotation process = rotate stations in the order of the colors of the rainbow. (ex. red, orange, yellow, green, blue, purple, red, etc…)

This activity can be done as individuals or as partners.

Variation #1 - All dice must be returned to the hoop as soon as students are finished using them! Students will start by doing 10 repetitions of the exercises at their cone. They must then roll one of the six sided die in the hoop to

see how many stations they must move. After returning the die to the hoop, the participants must then move in order (explained above) the number of cones that he/she rolled. When they get to the new station they must do the activity there 10 times, roll a die to see how many stations they must rotate, etc… This circuit can be done for as long or as little as you choose. Every 2-3 minutes change the locomotor movement used to change stations and the number of repetitions.

Example: 9 minute circuit Min. 1-3 = slide and 10 reps Min. 4-6 = lunge and 15 reps Min. 7-9 = power skip and 20 reps

Variation #2 - All dice must be returned to the hoop as soon as students are finished using them! Students will roll the larger 20 sided die inside of the hoop to see how many repetitions of the exercises they must do at their cone. At

the trainer stations it is an automatic 10 reps for each partner. When finished, they jog/run to the next station. When they get to each new cone they repeat the process.

Variation #3 - All dice must be returned to the hoop as soon as students are finished using them! Students will roll the 20 sided die to see how many repetitions of the exercises they must do at their cone. At the trainer station it is

an automatic 10 repetitions for each partner. When finished, they roll a six sided foam die for the “Roll & Go.” Roll to see (1) how many stations and (2) how they they must move. When they get to the new cone they repeat the process.

“Roll & Go” : Roll the 6 sided die to see how and how many stations you must move. 1 = Explosive Long Jumps 2 = Alternating Lunges 3 =Low “COG” Slides 4 = Power Skips 5 = Run 6 = You Choose How You Move

Yellow(Squat thrusts)

Green(Russian twists)

Blue(Ski jumps)

Red(Double Crunches)

Orange(Foot fires)

Purple(Partner high 5 push-ups =

combine your roll )

Lucky Charms Fitness Tag

Lucky Charms Fitness Tag

Choose 6 taggers, each of which is wearing a colored pinnie/hoop. (red, orange, yellow, green, blue, purple)

All remaining students are moving and trying to avoid being tagged in the designated playing area.

If tagged, he/she must go out of bounds to the color cone of the person that tagged them. At the cone he/she rolls the die and does the number of exercises rolled before returning to the game.

At the end of each minute round change taggers and the locomotor movement. Boys who were just taggers choose a girl to be a tagger and girls who were just taggers choose a boy to be a tagger. Avoid using duplicates.

Example: 5 minutes Min. 1 = fast walk Min. 2 = jog Min. 3 = power skip Min. 4 = move doing jumping jacks Min. 5 = Your choice how you move and what station you go to!

This activity allows for 30+ taggers, gives an immediate way to observe the success of each tagger (number of tagged individuals at their color station), and is fast paced and varied enough that students should not lose interest in this fitness activity.

Red(shoulder folder) Moves To Orange

Orange(S.F) Moves To

Yellow

Yellow(Shoulder Folder) Moves To

GREEN

GREEN(S.F.) Moves To

Red

Repeat ASecond Time

These 4 groups move across the gym to the same color Shoulder

Folder

These 4 groups move across the gym to the same color Shoulder

Folder

These 4 groups move across the gym to the same color Shoulder

Folder

These 4 groups move across the gym to the same color Shoulder

Folder

8 station Interval trainingRed/Green cones have same exercises, so do Orange/Yellow

8 station tabata(Interval training)Red/Green cones have same exercises, so do Orange/Yellow

Plank to angry gorilla Plank to angry gorilla

Mountain climbersMountain ClimbersKettle bell dead lift to

high pulls on mattsKettle bell dead lift to

high pulls on matts

Rainbow slamSlam balls

Rainbow slamSlam balls

Squat-Toss-Catch Med Balls

Squat-Toss-Catch Med Balls

Ski jump with 180 degree hip turn not shoulders

Ski jump with 180 degree hip turn not shoulders

BurpeesBurpeesRenegade row with sand bells

Renegade rowWith sand bells

These 4 groups move clockwise to

the same color Shoulder Folder

These 4 groups move clockwise

to the same color Shoulder Folder

These 4 groups move clockwise to

the same color Shoulder Folder

These 4 groups move clockwise to

the same color Shoulder Folder

REPEAT THIS ROTATION 3 MORE TIMES!

16 station Interval training 16 different exercises or activities

Possible Modifications• Use with sports skills mixed in• Do each station 3 or 4 times then rotate• Make a station for fitness information

Height/Weight or Sit and Reach• Have 1 station be a “new skill” and teach to all.• Make a station for skills testing• Make a station for written assessment• Have a student choice station• Have students make the tabata and “teach” it to the class.• Need more station put 6 in every quadrant(24 total)• Take it outside!

– We’ve done this on the track!– We’ve done this on the football field!