Cross-Country Warm-Up: Grass, Turns and a Short Rise

A warm-up designed for a cross-country session or race on natural terrain. Students cover a short loop with grass, a tight turn and a small rise, adapting stride and posture to each section before running hard.

How to play

1. Walk the roughly 300-meter loop marked with cones: the group points out roots, puddles or slippery spots (2 min).
2. First lap at a very easy jog, landing with the whole foot on the grass and shortening the stride on the turn (2 min).
3. Second lap: on the rise, drive the arms and take short steps; on the way down, lean the trunk slightly forward and keep the steps quick (2 min).
4. Dynamic mobility in place: leg swings, hip circles and ankle circles (2 min).
5. Two 60-meter build-ups on the flattest straightaway, finishing at 80% effort (2 min).

Rules

• Check the loop before running and remove loose rocks or branches.
• No passing on the tight turn.
• If the grass is wet, slow down on turns and downhills.
• No one leaves the marked loop or loses sight of the group.

Variations

Adaptations

• Limited mobility: covers the flat, firm section of the loop and does adapted dynamic mobility in place.
• Visual impairment: runs with a guide and a short tether; the guide announces each change of terrain with an agreed code.
• Autism: gets a simple map of the loop with the three sections drawn before starting.

Learning goals

• Adapt running technique to changing surfaces and slopes.
• Spot natural-terrain hazards before running.
• Gradually prepare the body for an endurance effort.

Equipment for a class of 25

• cones: 12

Teacher tip

If the field has no rise, a gentle bank or a slope in the landscaped area works. Ask a different student each day to lead the walk-through of the loop.

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