Activation Circuit (4 Stations, 30 s)

Activation circuit with four 30-second stations: hoop jumps, squats, cone zigzag and plank. It gets the whole body ready for the main activity by combining strength, coordination and agility at moderate intensity.

How to play

1. Set up 4 separate stations: 1) a row of 5 hoops on the ground, 2) an open area for squats, 3) 6 cones in a zigzag about 5 feet apart, 4) a plank area (1 min).
2. Split the class into 4 groups of 6–7, assign each a station and quickly demo each exercise (1.5 min).
3. Station 1: two-foot jumps in and out of the hoops, down and back; Station 2: squats with arms forward.
4. Station 3: zigzag around the cones with a side shuffle; Station 4: front plank on the forearms.
5. Work for 30 seconds; on the whistle, groups have 15 seconds to rotate clockwise to the next station (first round, 3 min).
6. Second round at slightly higher intensity, followed by 1 minute of easy jogging and breathing (4.5 min).

Rules

• Correct form before speed.
• Change stations only on the signal and always in the same direction.
• At the hoops and cones, the next student starts when the one ahead is halfway.
• Safety: land softly on jumps and don't step on the hoops to avoid slipping.

Variations

Adaptations

• Limited mobility: toss a ball into a hoop, arm raises, a wheelchair slalom through wider cones and seated core work.
• Deaf or hard of hearing: signal station changes by raising a cone or with a light signal.
• Low fitness: work 20 seconds and rest 25, or use no-jump versions.

Learning goals

• Activate the whole body before the main activity.
• Use correct form in basic strength exercises.
• Organize as a group to rotate through stations independently.

Equipment for a class of 25

• cones: 6
• hoops: 5

Teacher tip

Post a picture card at each station so you don't have to repeat instructions. Stay near the plank and squat stations, where most form errors show up.

More warm-ups for High School