Staff
Warming up is an essential part of every exercise session. This involves 5 to 10 minutes of exercises that gradually build in pace and intensity to match that of the session that follows. Warming up will:
- warm muscles, tendons and ligaments, increasing flexibility
- get the heart pumping to increase blood and oxygen flow
- gradually increase breathing rates
- help children to focus.
Our exercise plans for PE (see Classroom) include ideas for warming up for all sessions. Use movements that reflect the exercise to come. If children will be running, start walking and increase to a jog.
Dynamic stretches (slow, controlled movements, gradually increasing through the whole range) are suitable for warm-up sessions. Examples are:
- gentle joint rotations - wrists, ankles
- shoulder circling
- small arm swings, increasing in range
- side bends, with hands on hips to support body weight
- hip circling and twisting
- leg swings (using partner or wall support)
As above, use movements that reflect the exercises that will follow. If children will be playing ball games, mimic ball-throwing with small movements that gradually increase in range.