Heels to Bottom, Knees to the Sky

We warm up like big athletes, with a made-up chant that calls each exercise: easy jog, butt kicks, high knees, side steps and hops. Children learn a real warm-up routine and why we do it.

How to play

1. The teacher explains that big athletes warm up before running and teaches the chant: “Jog, jog, little athlete, wake up body, head to feet!” (1 min).
2. Jog easily around the playground repeating the chant (1 min).
3. “Heels to bottom, one, two, three”: jog touching our bottoms with our heels (1 min).
4. “Knees to the sky, one, two, three”: jog lifting our knees up high (1 min).
5. “Crab steps and bunny hops”: step sideways, then hop with feet together, and finish with an easy jogging lap (2 min).

Rules

• Everyone goes the same way, like on a track.
• If you get tired, walk a little and then jog again.
• We say the chant all together.

Variations

Adaptations

• Limited mobility: do the exercises seated: heel taps on the floor, alternating knee lifts helped by the hands, and runner's arms.
• Visual impairment: jog holding a guide classmate's hand or along a line or wall.
• More skilled children: do the bunny hops forward and backward.

Learning goals

• Learn basic warm-up exercises.
• Improve running form (heels and knees).
• Understand that warming up gets the body ready.

Teacher tip

Do every exercise yourself at the front; at this age they learn by watching, not listening. Repeat it daily and within a few sessions they'll lead the warm-up themselves.

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