Technique Traffic Light and Next-Session Goal
After a strength session, each student rates their technique in every pattern with a traffic light and sets a specific goal for next class. Slow breathing is added to bring the heart rate down.
How to play
- Lying on mats, three minutes of slow nasal breathing with long exhales (3 min).
- Sitting up, each student colors each pattern green, yellow or red on the card based on how it felt and what their partner said (2 min).
- Write a goal for a red or yellow pattern using the format “next time I will...” (2 min).
- Two or three volunteers share their goal and the teacher collects the cards (1 min).
Rules
- The traffic light rates technique, not the load lifted.
- The goal must be observable, such as “keep my chest up on the way down,” not “do it better.”
- Stay quiet during the breathing.
Variations
Easier
The card offers ready-made goals to choose from.
Standard
Traffic light for each pattern and a written personal goal.
Harder
Along with the goal, propose the regression or progression you will use to reach it.
Adaptations
- Writing difficulties: mark with colored stickers and dictate the goal to a partner.
- Anxiety: may skip sharing aloud and just hand in the card.
- Limited mobility: do the breathing seated in the wheelchair.
Learning goals
- Self-assess technical quality in the patterns practiced.
- Set specific, measurable technique goals.
- Calm down through controlled breathing.
Equipment for a class of 25
- cards: 30
- mats: 30
Teacher tip
Hand the card back at the start of the next session so everyone begins with their goal.
PatioLab has "Technique Traffic Light and Next-Session Goal" and 5176 more activities ready to drag into your lesson and run from your phone in the gym.
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