Technique Passport: Pass the Check Before You Speed Up

Before a mini HIIT, everyone has to earn a technique stamp on three patterns from their partner. Only stamped patterns are done fast; the rest are done at a slow tempo, so speed and safety go together.

How to play

1. Introduce the three checks (squat, push-up and hip hinge), each with three observation points printed on the passport (3 min).
2. Partner practice at a 3-1-3 tempo (3 s down, 1 s pause, 3 s up), with a dowel along the back for the hinge (6 min).
3. Check: your partner stamps a pattern after seeing 5 reps in a row that meet all three points; the teacher spot-checks stamps (6 min).
4. Mini HIIT: three rounds of the three patterns, 30 s on and 30 s off; stamped patterns at a fast pace, unstamped ones at slow tempo (9 min).
5. Wrap-up: each student writes down which technique point breaks first when they speed up (1 min).

Rules

• Partners stamp honestly: a free stamp can end in an injury.
• No stamp, no speed, but you still train.
• Dowels stay vertical and close to the body, never swung.
• Report any pain; pain never gets stamped.

Variations

Adaptations

• Visual impairment: the partner cues with a light touch on the area (knee, hip) after asking permission.
• Wrist injury: push-ups are stamped against the wall or on fists.
• Self-conscious students: the check can be done with the teacher in a corner instead of a partner.

Learning goals

• Identify the key points of three basic patterns.
• Assess a partner's technique rigorously.
• Connect movement speed with injury risk.

Equipment for a class of 25

• passport cards: 30
• pens: 15
• mats: 15
• dowels: 15
• stopwatch: 1

Teacher tip

Print passports on cardstock and keep them for future classes so stamps build up. No dowels? A broomstick without the head works.

More main activities for High School