Sports Leaders

Online Session

Session 4: Warm up & Cool down Games:

For online and socially distanced sessions

Things to remember…

• It is ok to have a drink and take notes if you want

• Keep you video turned on and remain on mute unless your speaking

• Turn any distractions off or put them away

• Listen & engage with the session so you get the most out of it

• Enjoy!

What you will get out of this session?

This sessions aims to:

Understand the benefits of warm ups and cool downs

Gain understanding of warm up, muscle activation &

col down games that can be played socially distanced

and/or online.

The Benefits

WARM UP

Move blood around the body

Reduce the chance injuries happening

Get the body ready for activity

COOL DOWN

Help the body to return to its normal temperature

Reduce the chance of injuries or lactic acid happening

Helps develop flexibility in muscles

What you will need…

Equipment

A pack of playing cards

Dice x 1

A cushion

A coin

Safety

Ensure you have a safe, clear space

Work at your ability level

Stay hydrated

Warm Up Activities

1. A Scavenger Hunt (Zoom only)

2. The Bean Game

3. The Pirate Ship Game

4. The Shape Game – Simon Says Style

A Scavenger Hunt

Participants to go and find each item one at a time from around their

house. Fastest person back to the screen and shows their item wins 1

point.

1. Fruit

2. Wear a hat

3. Hair brush

4. Something green

5. Fluffy

The Bean Game

Participants to move around in their space / make shapes pretending to be various types of beans.

Runner bean – run on the spot

Jellybean – wiggle all parts of your body (wobble like a jelly)

Jumping bean – jump on the spot or long jump, ½ turn, long jump

String bean – stretch tall or walk around stretching tall

Beans on toast – Lay flat on the floor in a star shape

The Pirate ShipParticipants to move around in their space/ make shapes pretending to be various things from a pirate ship.

Climb the rigging – run on the spot moving your arms above your head

Cannon ball – do a tuck jump (multiple) orsit (or rock) in tuck shape

Submarine – lay in a straight shape with one arm/leg up

Walk the plank – walk in a line on toes

Captains coming – Stand tall with one hand in a salute position

This Photo by Unknown Author is licensed under CC BY-SA

The Shape GameParticipants to make the shape as quick as possible. Fastest can win a

point & slowest does a forfeit (E.G. 5 jumping jacks). Play the game in a

Simon Says style.

Simple Shapes

Tuck

Pike

Straddle

Star - Standing or Laying down

Straight - Standing or Laying down

Complex Shapes

Crab / Back Support

Happy Cat / Angry Cat / Front

support

Tuck Dish / Short Dish / Long Dish

Skydiver / Arch

Butterfly

Muscle

Activation

Activities

Higher / Lower Card Game

The Dice Challenge

Heads or tails

Higher / Lower with cards

Before a card is chosen participants chose to stand (higher) or sit (lower).

5 rounds to play. Each time a participant's choses the wrong option they do the activity.

1. Press ups x 5

2. Sit ups x 5

3. Tuck jumps x 5

4. Squat jumps x 5

5. Tuck rocks x 5

The Dice ChallengeThe coach rolls the dice. The participants do the activity associated with that number.

1. Hold front support for 5 seconds

2. Sit ups x 5

3. Balance on 1 foot for 5 seconds

4. Frog jumps x 5

5. Bunny Hops x 5

6. Hold Back Support for 5 seconds

Heads & Tails

Before the coin tossed participants chose to balance on 1 leg with hands on their head (HEADS) or hands on their bottom (TAILS).

5 rounds to play. Each time a participant's choses the wrong option they do the activity.

1. Jumping Jacks x 5

2. Tricep dips x 5

3. Front support mountain climbers x 5

4. Hops on each foot x 5

5. Elbow plank for 5 seconds

This Photo by Unknown Author is licensed under CC BY

Cool Down

Activities

Sand & Sea

Imagination Game (Animals)

Sea & Sand

Participants will need a cushion (or similar) and place it on the floor.

Standing on the cushion = Sand

Standing on the floor = Sea

The coach will call out Sea or Sand and the participant must stand on or off the cushion depending on which

the coach has called out.

This Photo by Unknown Author is licensed under CC BY-SA

The Imagination Game – Animal Theme

Step 1: Ask the participants to move around their space acting like an animal from the list.

Step 2: Add an action EG. Move like the slowest frog

Animals

Giraffe

Bear

Frog

Action

Fairy

Weightlifting

Slowest

REMEMBER…

Thank you for attending!!!