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Description

A quick warm up activity to get ready to complete the Athletics Badge!

Resources

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Instructions

1. The Pulse Raiser (2 Minutes)
Goal: Get the heart rate up and warm up the whole body.

Jog in Place (1 minute): Start at a gentle pace, then for the last 15 seconds, turn it into "high knees" (lifting knees to the chest).

Star Jumps / Jumping Jacks (1 minute): Classic, full-body movement. Count them out loud together to build team spirit!

2. Dynamic Stretches (3 Minutes)
Goal: Loosen up the joints and muscles without holding still.

Arm Circles (1 minute): 30 seconds swimming forward, 30 seconds swimming backward. Big, wide circles to prep the shoulders for throwing events.

The "Beanstalk" Reach (1 minute): Stand tall, reach all the way up to the sky on tiptoes, then bend at the hips to touch the toes. Repeat smoothly. Great for the hamstrings and lower back.

Lunges / "Giant Steps" (1 minute): Take a big step forward, lower the back knee toward the ground, and push back up. Alternate legs. This wakes up the thighs for sprinting and jumping.

3. Event-Specific Power (2 Minutes)
Goal: Fire up the nervous system for explosive athletic movements.

Frog Jumps (1 minute): Squat down low and leap forward like a frog. This builds the exact explosive power needed for the long jump or high jump.

Fast Feet Sprint (1 minute): On the spot, run as fast as possible for 10 seconds, then rest for 5 seconds. Repeat 4 times. This gets their brains and muscles ready for maximum speed.

Tags

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Badge Links

• Athletics - Warm up