Prep Your Pattern: Mobility Menu

Each student does a quick mobility check for the main pattern of the day and, based on the result, picks two prep drills from a menu card. Students learn to tailor their warm-up instead of copying a generic one.

How to play

1. Present the card with three checks: knee-to-wall for the squat, stick reach in a hinge for the hamstrings and arms overhead against the wall for pressing (2 min).
2. Each student does all three checks in pairs and marks the most limited one on the card (3 min).
3. Using the card, pick two drills from the menu for that limitation and do two sets of 8 reps with a stick or band (4 min).
4. Repeat the first check and note any change before moving on to the main part (1 min).

Rules

• Checks are done without bouncing and without pushing into pain.
• Your partner checks the measurement but does not adjust you by hand.
• Everyone follows their own menu even if their partner's is different.

Variations

Adaptations

• Wheelchair users: do only the shoulder and trunk check and menu.
• Hearing impairment: the card shows photos of each drill and visual start signals.
• Autism: get the card ahead of time with a fixed drill order.

Learning goals

• Identify your own mobility limitation in each basic pattern.
• Independently choose suitable prep drills.
• Use a retest to check the effect of the warm-up.

Equipment for a class of 25

• cards: 30
• sticks: 15
• resistance bands: 15

Teacher tip

Keep the cards: in later sessions the warm-up can start straight from each student's menu.

More activities like this

More warm-ups for High School