Mini-Band Relays: Side Steps and Monster Walks

Team relays with a mini band above the knees to wake up the glutes before strength work. Students work on hip stability and knee alignment.

How to play

1. Make 8 teams lined up behind a cone, with another cone 10 meters away. Show how to place the mini band just above the knees (1 min).
2. Round one without bands: side-step out in a half squat and jog back (2 min).
3. Round two with the band: side-step out facing one way and back facing the other; hand the band to the next teammate (3 min).
4. Round three: monster walk diagonally forward and backward, knees always pushing out (3 min).
5. Wrap-up: each team says where they felt the work, then bands are collected (1 min).

Rules

• Knees track over the toes; if they cave in, that student repeats the leg slowly instead of racing.
• Never stretch a band toward anyone's face or flick it.
• The team with the best form wins, not just the fastest one.
• If a band snaps or pinches skin, stop and tell the teacher.

Variations

Adaptations

• Students with limited mobility: do seated knee openings against the band and tag the next runner with a clap.
• Students with a knee injury: side-step without a band and without bending deeply.
• Students with visual impairments: travel along the wall or with a guide partner beside them.

Learning goals

• Activate the hip muscles before strength work.
• Keep the knees aligned with the feet while moving.
• Work as a team, putting good form ahead of speed.

Equipment for a class of 25

• mini bands: 8
• cones: 16

Teacher tip

Hand out the bands already opened and all the same resistance to save time. The classic mistake is long steps with feet coming together: ask for short steps and a band that stays tight.

More activities like this

More warm-ups for Middle School