Three-Color Phase Card Warm-Up
Three color-coded piles of cards sit in the center, one for each warm-up phase, and pairs have to draw from them in the right order before doing each move. Students learn how a warm-up is structured while warming up the whole body.
How to play
- Place three colored cones in the middle of the gym, each next to a pile of cards: green for joint mobility, yellow for general activation, and red for sport-specific or higher-intensity moves.
- Pair students up and spread them around the edges, about 15 yards from the center.
- For the first 3 minutes, each pair jogs to the green pile, draws a card, returns to its spot, and does the move for 30 seconds; one partner reads and leads, the other follows.
- From minute 3 to 6, pairs draw only from the yellow pile, switching leaders on every card.
- From minute 6 to 9, pairs draw from the red pile; before starting, they say out loud which body part the move gets ready.
- In the last minute, ask three pairs to explain why red never comes first.
Rules
- Return cards face down to the right color pile when you finish.
- Nobody moves on to the next color until the whistle.
- Jog straight to the center and slow down before the cone so nobody collides.
- Safety: red moves are done at 70 to 80 percent effort, never all-out.
Variations
Easier
Use only two colors: mobility and general activation.
Standard
Three colors in order, switching at the 3- and 6-minute marks.
Harder
Pairs decide when to change colors but have to justify it by how warm they feel and their heart rate.
Adaptations
- Limited mobility: the partner collects the cards, and every card has a seated or supported standing version.
- Visual impairment: cards have a different texture for each color, and the partner reads them out loud.
- Fitness level: students choose their own pace to the center, from walking to running.
Learning goals
- Identify the phases of a warm-up and their order.
- Connect each exercise with the body part it prepares.
- Take turns leading and following a partner.
Equipment for a class of 25
- cards: 36
- colored cones: 3
Teacher tip
Keep the red pile small and very safe; the typical mistake is going all-out on sprints. At the end, ask what they noticed in their heart rate as the colors changed.
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