Archive for the ‘Warm up’ Category

Warm up, cover up

Wednesday, April 23rd, 2008

Another type of warm up that I like to do is designed to encourage students to protect their head, after all this is the control center and if it gets damaged nothing else will work.

 

What I do is split the group into two factions, number ones and number twos, for two minutes all of the number ones have to run around gently slapping as many number twos as possible on the head the number twos in turn must keep on the move protecting their head at all times, after two minutes they swap roles.

 

This is a nice little four minute warm up that gets everyone’s heart rate up and it has the practical purpose of encouraging students to actively scan, maintain awareness of their immediate environment and of course build the habit of protecting the head.

 

 

 

Alan Beckett

Posted in Warm up | No Comments »

Two man drill (with medicine ball)

Wednesday, April 23rd, 2008

This is a simple but effective drill, first man throws the ball and drops down to a push up, second man catches the ball and drops to a sit up touching the floor beyond his head with the ball, he then gets up and throws ball back to his partner and drops down to a push up, his partner catches the ball and drops to a sit up touching the floor with the ball, continue to alternate in this fashion for X number of repetitions or X minutes, you can also vary the weight of medicine ball that you use.

 

 

Another one is to sit on the floor facing each other throwing the ball back and forth, as you catch the ball fall back into a sit up, again vary the time, reps and weight to suit your needs.

 

 

Alan Beckett  

Posted in Warm up | No Comments »

Variation (with medicine ball)

Wednesday, April 23rd, 2008

Here is a variation that we tried out and it worked well, in a group of five again pass the ball to the man second on your left as soon as it leaves your hands drop down and do one push up, with only five in the group you are all bobbing up and down like yoyo’s, as the pace picks up you are almost passing the medicine ball around like a volley ball.

It works out well for improving hand eye coordination, reaction time and raising the heart rate and of course we have fun with these exercises.

Alan Beckett

Posted in Warm up | No Comments »

Warm up (with medicine ball)

Wednesday, April 23rd, 2008

Here is a nice little addition to your warm up routines.

Get a group with odd numbers (seven is ideal) and a medicine ball, stand in a circle, each man passes the ball to the person second on his left, this way the ball travels round the circle twice before coming back to him, as soon as he passes it off he drops down for three push ups then gets back up in time to catch the ball, again he passes it to the person second on his left and as soon as they pass it off they drop down for three push ups and so on and so on.

You can adapte the exercise for the size of your group, swap push ups for sit ups etc, change the weight of the ball, have people touch the floor after each pass or spin round before they pass the ball on.

Play with it , have fun.

Alan Beckett

Posted in Warm up | No Comments »