Warm-Up Card Relay

A student-led warm-up: one group member at a time runs to grab an exercise card and, on returning, leads it for the group. The cards follow the phases of a warm-up, so the group learns to structure one on its own.

How to play

1. Groups of 5 line up behind a cone; 15 m (16 yd) away, each group has a hoop with 10 face-down cards in four colors: pulse raiser, mobility, activation, and sport-specific.
2. The first student runs to the hoop, takes a card of the right color (start with pulse raiser), and jogs back.
3. They read the card aloud, demonstrate, and lead the exercise for the group for 1 minute, counting the reps.
4. Then the second student runs, and so on: two cards of each color in order (pulse raiser, mobility, activation, sport-specific).
5. When all 8 cards are done, the group sits down and checks that it followed the color order.
6. Wrap-up (1 min): each group picks the card that worked best and leads it for the whole class.

Rules

• Take only one card per trip, in the color that's up next.
• The leader demonstrates the exercise before the group does it.
• The whole group does the exercise, including the leader.
• Run to the hoop in your own lane without crossing other groups.

Variations

Adaptations

• Limited mobility: a partner makes the trip and the student leads the exercise from their spot.
• Shyness: lead together with a partner or show the card instead of reading it.
• Lower fitness: walk briskly on the trip and choose the easier version on each card.

Learning goals

• Put the phases of a general and specific warm-up in order.
• Lead an exercise for a group clearly.
• Take ownership of preparing for the lesson.

Equipment for a class of 25

• Task cards: 50
• cones: 5
• hoops: 5

Teacher tip

Laminate the cards once and they will last all year. Circulate correcting technique, not order: the groups check the order themselves at the end.

More activities like this

More warm-ups for Middle School