- Check the space and the kit.
- Get your child's attention first.
- Show it from two sides.
- Say one thing only.
- End on one that works.
Put the phone down where you can see it. Tap Next with your thumb, or use the arrow keys.
Is the space marked?
A timer; a skipping rope, or skip without one.
Three minutes to get warm.
Easy jogging on the spot, then arms and legs. How to warm up well is explained at workonfitness.com.
- 1 minute of easy skipping on the toes, with or without a rope.
- Slow circles of the wrists, elbows and shoulders, and slow, small movements of the neck, 5 each way.
- 1 minute stepping in the guard, 1 minute of slow shadow punches, 1 minute of skipping.
Show it once from the front and once from the side, slowly. Then let your child try.
- 1 minute of easy skipping on the toes.
- Wrist, elbow, shoulder and neck circles, 5 each way.
- 1 minute of stepping in the guard.
- 1 minute of slow shadow punches.
- 1 minute of skipping.
How much: the whole warm-up, all 5 parts
Wrists and neck too
Lead for 30 seconds
The rules
Each person in turn shows a warm-up move and the others copy.
- The leader shows a warm-up move for 30 seconds; everyone copies
- The next leader shows a different move
- Keep going until the moves have warmed the legs, trunk, arms, neck and wrists
Fair play: A younger child leads first.
- Points
- 1 point for each body part your move warms that nobody has warmed yet: legs, trunk, arms, neck, wrists.
- Fouls
- No point: a fast, jerky move; a move that hurts; copying a move already shown
- Win
- The most points when all five body parts are warm.
- 3
- 4
- 5
The child leads all 5 parts of the warm-up in order without help, 3 sessions in a row.
End on one that works. If it was hard today, finish with the easier version.
Well played.
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