Build-Up and Drop Warm-Up
This warm-up uses the structure of today's electronic and pop music: students jog during the regular sections, speed up their feet during the build-up, and when the drop hits they jump and sprint a short distance. It builds a high-energy warm-up and explosive power.
How to play
- Explain the structure with an example: regular section, a build-up where the beat speeds up and tension rises, and the peak-energy moment, the drop. Listen for 1 minute.
- Line students up in 4 or 5 lines behind a start line, with a finish line 10 yards away. During regular sections, jog easily around the start area.
- Build-up: each student stops in their line and does quick feet in place, faster and faster as the music speeds up.
- Drop: one tuck jump and a 10-yard sprint to the line; jog back along the outside.
- Use 2 songs with two or three build-ups each (about 5 minutes) and change the jump on each drop: vertical jump, jump with a turn or lateral jump.
- Finish with 1 minute of very easy jogging and deep breathing.
Rules
- Each line sprints straight down its lane and returns along the outside, never through the middle.
- Sprint only when the drop hits, not before.
- Safety: slow down gradually after the finish line instead of stopping suddenly.
- During quick feet, keep your chest up and eyes forward.
Variations
Easier
On the drop, replace the sprint with 5 jumping jacks in place.
Standard
Quick feet on the build-up, a jump on the drop and a 10-yard sprint.
Harder
Sprint from different starting positions, like sitting or lying down, and stretch the distance to 15 yards.
Adaptations
- Students with limited mobility drum their hands quickly on their thighs during the build-up and do a fast wheelchair push on the drop.
- For students with hearing loss, the teacher slowly raises an arm during the build-up and drops it sharply on the drop.
- Less-fit students do the jump and an easy run instead of a sprint.
Learning goals
- Recognize the build-up and drop structure in current music.
- Fire up the nervous system with quick feet and explosive efforts.
- Control the start and the stop in a short sprint.
Equipment for a class of 25
- music (speaker): 1
Teacher tip
Pick songs with clear build-ups and clean lyrics, and time them in advance. This is an intense warm-up: use it after an easy first phase or before speed-based sports.
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