Specific Joint Mobility (Middle School)
Head-to-toe joint mobility for middle and high school, with attention to technique and breathing.
How to play
- Students spread out across the space, standing.
- Ankles and knees: circles and bend-and-straighten, 10 reps.
- Hips: big circles and leg swings.
- Spine: slow flexion, extension and rotations.
- Shoulders, elbows, wrists and neck: circles in both directions.
Rules
- Slow, controlled pace with no bouncing.
- Keep breathing; don't hold your breath.
- Neck: half circles to the front only.
Variations
Easier
Fewer reps and use the wall for balance.
Standard
Ten reps per joint.
Harder
Each student leads one joint for the group and explains what it does.
Adaptations
- Injuries: replace the exercise for the affected area with a pain-free one.
- Limited mobility: seated version.
Learning goals
- Prepare the joints for activity.
- Teach students to lead their own warm-up.
PatioLab has "Specific Joint Mobility (Middle School)" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
More warm-ups for Middle School
4v1 Warm-up Rondo
4v1 rondo: four players keep possession inside a square while one player tries to win the ball.
5v2 Technical Warm-up Rondo
5v2 rondo to warm up with the ball: five keep possession while two try to win it.
Activation Ball Relays
Ball relays in which each runner completes a course dribbling with the hand, dribbling with the feet or passing, depending on the round.
Activation with Agility Ladder
Agility ladder warm-up: footwork patterns of increasing difficulty to coordinate and activate.
Active Chain Stretching
Linked active stretches from feet to head, holding each position for just a few seconds with smooth movement.
Active Corners
Active corners: each corner of the area has an exercise; students run to the corner called and do that exercise.