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

1. “Warm-Ups and Workouts: Get Groups of Any Size Moving” Doug Hallberg, Ray Kearney, Nikki Schaap And Marc Vachon Mohonasen C.S.D. Schenectady, NY

2. Contact Information Doug 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!!!!!!!!!!!

3. Instant Activity “Exercise is not a punishment”

4. Fitness Chaos (Set-up) Questions Ladder Mat Mat Mat Mat Mat Mat Mat Mat Mat Mat Mat Mat Mat Mat Mat Mat

5. Fitness Chaos Examples

6. Fitness Chaos #1 Students 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 exercise Student 4 will be jogging around the gym Rotate on the Teachers Cue or after 2 laps completed Fitness Chaos #2 Students 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 exercise Student 4 will be answering 1 question Rotate when Student 4 finishes

7. 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. Rockwall Station #3 Push-ups Station #4 Squat & Throw Station #2 Overhead Pass Station #5 Overhead Slams Sport Walls Station #1 Chest Pass Station #8 Sit-ups Station #7 Side Slams Station #6 Twists • 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

8. Purple (Ski jumps) Green (Core exercise your choice – 10 sec hold x 2 reps) Blue (Chop slams – 3 reps each side) Rock, Paper, Scissors Fitness Circuit Orange (Push-up poly spot of your choice – 10 reps) Yellow (Standing long jump – 6 reps) Red (Crunches - your choice – 10 reps)

9. 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

10. Purple (Burpees) Green (Sandbell squat with an overhead press) Blue (Push-up shuffle) Luck of the Draw Fitness Circuit Orange (Fitdeck card of your choice) Yellow (Foot Fires) Red (Dorsal raises)

11. 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 returnedface 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

12. Purple (Single-leg partner medball chest pass) Green (Partner sandbell Russian twists) Blue (R,P,S push-up style) 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) Orange (Plank and pass a beanbag) Red (Partner sit-up and high 5) Yellow (Partner body weight squat)

13. 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 

14. Green (Russian twists) Purple (Partner high 5 push-ups = combine your roll ) Blue (Ski jumps) Lucky Charms Fitness Tag Orange (Foot fires) Yellow (Squat thrusts) Red (Double Crunches)

15. 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.

16. Red(shoulder folder) MovesTo Orange GREEN(S.F.) Moves To Red Orange(S.F) Moves To Yellow Repeat A Second Time Yellow(Shoulder Folder) Moves To GREEN

17. 8 station Interval training Red/Green cones have same exercises, so do Orange/Yellow 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

18. 8 station tabata(Interval training) Red/Green cones have same exercises, so do Orange/Yellow Plank to angry gorilla Rainbow slam Slam balls Rainbow slam Slam balls Plank to angry gorilla Kettle bell dead lift to high pulls on matts Kettle bell dead lift to high pulls on matts Mountain climbers Mountain Climbers Ski jump with 180 degree hip turn not shoulders Ski jump with 180 degree hip turn not shoulders Squat-Toss-Catch Med Balls Squat-Toss-Catch Med Balls Renegade row with sand bells Renegade row With sand bells Burpees Burpees

19. 16 station Interval training 16 different exercises or activities 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! These 4 groups move clockwise to the same color Shoulder Folder These 4 groups move clockwise to the same color Shoulder Folder

20. 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!