Okay, thought Id start a thread on warm-ups and the type you use.
I ask as our warm-ups, which include fitness work, usually last about an hour and after 10 years I would like to add further variations to keep the long-timers interested.
So, Ill add some of mine and please add yours if different. hopefully, we can all get something new to add.
Lines
Basic: Okay, this is basically rows of students - sprint up the hall, perfrom the exercise and sprint back and the next one goes. Exercises include things like press-ups, sit-ups, back-extenstions, squat jumps etc etc. Usually they go up in quantity to 30/40 then down again to 10 (using the harder exercises like burpees and 1 arm press ups).
Variation: We lay out mats half way down the hall and students break fall, then get thrown at the mats, before continuing onwards to the exercises + they do same ont he way back.
Variation 2: Same as the basic set up, but instead of running, bullet kicks are used (or hopping or any otehr method of travel - crawling for example)
Circuits
The class is splt into twos, and for eat set of two a station is given, usually with a piece of equipment. Equipment can be things like focus pads, kick shields, skipping ropes etc or simply just basic exercises (press ups for example.). The stations are usually spaced so they will work hands, then legs, then something else, then back to legs etc. If we are utilzing 9for example) 3 sets of focus pads in the overall circuit we will specailizse each set, 1 for hooks, 1 for straights/crosses and 1 for upper cuts, same with the kick shields etc. (A favorite for fitness on the kick shields is the 1 step kick routine, where a student must jump, kick the sheild, land and with only the landing, launch up and do another kick and so on and so on..). All round are 1 x 1 minute, thent hey change over.
Following that, they rotate round, often with a lap of the who circuit area (at a run/sprint before moving onto the next station).
Variation: similar to the above, but those holding the equipment stand in a circle. Each student does 20 seconds on each, full intensity and moves to the left, until they compelte the circle. We usually do thsi after the large circuit above.
I have many others and will post them later if others dont. feel free to post yours in the meantime.
Stuart
I ask as our warm-ups, which include fitness work, usually last about an hour and after 10 years I would like to add further variations to keep the long-timers interested.
So, Ill add some of mine and please add yours if different. hopefully, we can all get something new to add.
Lines
Basic: Okay, this is basically rows of students - sprint up the hall, perfrom the exercise and sprint back and the next one goes. Exercises include things like press-ups, sit-ups, back-extenstions, squat jumps etc etc. Usually they go up in quantity to 30/40 then down again to 10 (using the harder exercises like burpees and 1 arm press ups).
Variation: We lay out mats half way down the hall and students break fall, then get thrown at the mats, before continuing onwards to the exercises + they do same ont he way back.
Variation 2: Same as the basic set up, but instead of running, bullet kicks are used (or hopping or any otehr method of travel - crawling for example)
Circuits
The class is splt into twos, and for eat set of two a station is given, usually with a piece of equipment. Equipment can be things like focus pads, kick shields, skipping ropes etc or simply just basic exercises (press ups for example.). The stations are usually spaced so they will work hands, then legs, then something else, then back to legs etc. If we are utilzing 9for example) 3 sets of focus pads in the overall circuit we will specailizse each set, 1 for hooks, 1 for straights/crosses and 1 for upper cuts, same with the kick shields etc. (A favorite for fitness on the kick shields is the 1 step kick routine, where a student must jump, kick the sheild, land and with only the landing, launch up and do another kick and so on and so on..). All round are 1 x 1 minute, thent hey change over.
Following that, they rotate round, often with a lap of the who circuit area (at a run/sprint before moving onto the next station).
Variation: similar to the above, but those holding the equipment stand in a circle. Each student does 20 seconds on each, full intensity and moves to the left, until they compelte the circle. We usually do thsi after the large circuit above.
I have many others and will post them later if others dont. feel free to post yours in the meantime.
Stuart
