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M1 Warm Up Sessions and Circuit Training

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Description

Aim: To ensure that young people understand the importance of being warmed up prior to physical activity and to improve their personal level of fitness over a period of time. Taken from the BB Company Section Discoverer Pro Pack, Recreation, Health and Lifestyle M1

Resources

Activity 1
• Whistle

Activity 2
• Stopwatch
• Whistle
• Score Sheets
• Other equipment required is listed with each exercise

Instructions

Activity 1 - Warm-Ups

Aim: To prepare for physical activity.

Instructions:
• Every period of physical activity (e.g. circuit training) should be preceded by a warm-up session. The reasons are:
— to prevent injury and soreness to muscles and joints
— to improve blood circulation
— to increase efficiency
— to prepare mentally for activities
— to improve flexibility

• Each warm-up session should contain the following three elements
— Phase 1— Pulse Raising
— Phase 2 — Mobilising Exercises (Joints)
— Phase 3 — Stretching Exercises (Muscles)

• Examples for each phase are given below. A competent instructor will be able to devise other exercises which satisfy the criteria above and which can be performed safely.

Phase 1— Pulse Raising:

• Jog around a circuit. On a single blast of the whistle run. Return to jogging on 2 blasts of the whistle. Alternate between jogging and running.
• Start running slowly on the spot. On a single blast of the whistle increase the pace and raise knees higher. Slow down on 2 blasts of the whistle. Alternate between the two speeds.

Phase 2 — Mobilising:
Ideally the routine should start at the neck and work downwards.

Neck:
• Turns — Turn head to the left to look over left shoulder, then forward, then to the right. Tilt head backwards to look at the ceiling, then downwards to look at the floor. Repeat the exercise three times.
• (NOTE — Head rotations should never be used, this movement compresses the spinal chord and could cause permanent injury.)

Arms and Shoulders:
• Shoulder Circles 1— With arms hanging loosely by the side, describe circles with the shoulders.
• Shoulder Circles 2 — Place hands on shoulders, describe circles with the elbows both forwards (x 6) and backwards (x 6). To finish lower hands and lift shoulders up and down (x 6).
• Pushes — Stand facing a wall, arms slightly bent and hands flat against the wall, one foot in front of the other. Push hard against the wall and relax, repeat 4 times.

Trunk and Lower Back:
• Twists — Stand with feet apart, place hands behind the head; keeping lower body still, turn upper body to the right, turn forward, then turn to the left (x 6).
• Front Bends — Stand with feet apart, place hands on hips, bend forwards, then straighten, bend forward (x 6).

Legs and Ankles:
• Sit with legs straight and together, bend knees up to chest at the same time raise feet off the floor, hold, then relax (x 6).
• Lie on back with legs straight and together, arms out sideways; raise right leg and cross over left leg, lower to touch floor; repeat with raising left leg.
• Stand on one foot (use a wall to maintain balance if necessary), rotate other foot in both directions; repeat standing on other foot.

Phase 2 — Stretches:

Arms and Chest:
• Stand with feet apart, raise arms behind back with palms upwards, push upwards, then relax; repeat exercise.
• Stand with feet apart, bend right arm backwards to touch right shoulder blade, with left hand gently push backwards on right elbow; repeat with left arm.

Legs:
• Sit with legs forward and crossed at ankles, lean forward and grasp toes, hold for 10 seconds, relax, then repeat exercise.
• Stand on right leg, bend left leg backwards, hold left foot in right hand, pull gently upwards; repeat standing on left leg.
• Sit with legs bent and soles of feet touching, bend arms, with palms touching place elbows on knees, push downwards on knees, hold, then relax; repeat exercise.

Tips / Advice:
• Whilst the exercises are being performed, continually check that they are being done correctly.
• Be prepared to coach and give encouragement.

Safety Issues / Risk Assessment:
Warm-ups should be led by an instructor who has the necessary skills and ability to lead the session.

Activity 2 - Circuit Training

Aim: To improve level of fitness.

Instructions:
• Circuit Training aims at the progressive development of general fitness, with the activity being repeated over a number of weeks.
• Training should improve strength, suppleness, speed and stamina.
• Exercises should be demanding, simple (rather than skilful) and exercise the major muscle groups (arms, back, trunk, legs).
• A typical circuit will comprise a number of stations at which different exercises are performed.
• An example is given below. A competent instructor will be able to devise other exercises which satisfy the criteria above and which can be performed within the constraints of the premises and available equipment.
• It is essential that a record of an individual’s performance is maintained so that improvement can be monitored and encouraged.
• Young people should be taken round the circuit and each exercise explained and correctly demonstrated.

Station 1 — Back Extension:

Equipment:
• None required

Instructions:
• Lie face down, legs straight and feet together. Bend arms and rest chin on hands. Raise head keeping hands in contact with the chin. Lower to the floor and repeat.
• Count the number of times the exercise is performed,
• A variation which makes the exercise more demanding is to raise and lower the legs at the same time as the head is raised and lowered.

Station 2— Hoop Jumps:

Equipment:
• Two hoops

Instructions:
• Place hoops in contact on the floor.
• Keeping feet together jump from one hoop to the other.
• Count the number of jumps.

Station 3 — Side Obliques:

Equipment:
• Gym mat — essential

Instructions:
• Exercise should be done with a partner.
• Lie on back with knees bent so feet are comfortably in contact with the mat.
• Place hands at the side of the head so fingers make contact behind the ears (hands must not be placed behind the head or neck).
• Partner should hold ankles so that feet remain in contact with the mat (partner must not hold down on the feet).
• Sit up. curling trunk until one elbow touches opposite knee (e.g. right elbow to left knee).
• Lower to starting position and repeat exercises to the opposite side.
• Count number of sit-ups.

Station 4 — Shuttle Run:

Equipment:
• 2 Marker Cones

Instructions:
• Place cones 10 metres apart.
• Run continuously from one cone to the other.
• Count the number of completed runs.
• A variation is to use several cones so that the length of the run changes.

Station 5— Push Ups:

Equipment:
• Gym mat — preferable

Instructions:
• Start in front support position, i.e. only hands and toes in contact with the mat, and back and legs straight.
• Hands should be a comfortable distance apart, usually slightly more than shoulder width.
• Bends elbows until the nose almost touches the mat, keeping back and legs straight.
• Push up to return to starting position.
• Count number of push ups.

Station 6— Step Ups:

Equipment:
• PE bench

Instructions:
• Stand in front of the bench.
• Step onto the bench, placing both feet in sequence fully on the bench and step off again.
• Count the number of step ups.

Station 7—Ball Pass:
Equipment:
• Football (or similar sized ball)

Instructions:
• Exercise needs to be done with a partner.
• Stand back to back with partner, legs astride.
• Using both hands, pass the ball clockwise at chest height from one partner to the other.
• Count the number of 360 degree passes.

Station 8 — Squat Thrusts:

Equipment:
• Gym mat — preferable

Instructions:
• Start in the squat position, palms fiat on the mat and shoulders above the hands. Knees should be tight up to the chest and at least level with the elbows.
• Keeping hands and shoulders in position. feet should jump backwards so that legs are fully extended.
• Jump back to starting position.
• Count number of completed jumps.

Tips / Advice:
• Whilst the exercises are being performed, continually check that they are being done correctly.
• Be prepared to coach and give encouragement.

Safety Issues / Risk Assessment:
• Circuit training should be led by an instructor who has the necessary skills and ability.
• All circuit training sessions must start with a warm-up routine and end with a warm-down routine.
• Take great care when improvising if the correct equipment is not available. Chairs are generally not — a safe substitute.

For full details see the BB Company Section Discoverer Pro Pack, Recreation, Health and Lifestyle M1

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