The Warm Up Make Over!

1. P R E S E N T E D B Y
©2018IDEAHealth&FitnessAssociation.AllRightsReserved.
#ideapti
Session 242:
The Warm Up Makeover: Starting With A
Bang
Brett Klika CSCS
www.spiderfitkids.com

2. © 2018 IDEA Health & Fitness Association. All Rights Reserved.
Today
• Essential components of a warm up
• Simple ways to add energy to warm ups while keeping them safe and
effective
• Three simple ways to modify movement to make warm ups seem fresh and
new

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Stupid Question #1:
Why Warm Up?
What have the people you are going to work
with been doing for the last 23 hours?

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Warm Up
10-23-50-24
Interaction
Gamification
Novel Movement
Interference
Touch
Engagement
IGNITE!

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The Sensorimotor System
⇢ Where the sensory and the motor
system interact
⇢ The foundation of physical as well
as cognitive ability
⇢ Manifests as coordination but
actually has cognitive, behavioral,
and social outcomes as well

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How to IGNITE Your Warm Up
10 minutes to safely IGNITE
1. Instant activity:
→ Activity that requires little to no setup
→ Limited movement demands, but coordinative challenge

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Instant Activities
→ Beach Ball Volleyball
→ Simon Says
→ Quick Draw Cones
→ Math Race
→ Partner Pump Up

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”Sensory Prep”
2. Sensory Prep
→ Locomotion (Skipping, Running, Crawling, etc.)
→ Stationary movement (Push ups, Jumping Jacks, Squats, etc.)
→ Manipulative (Catching, Throwing, Kicking, etc.)
→ Movement Variables (Fast, Slow, Moving, In Place, Body shape, etc.)

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Movement Variables
Effort
Force
• Hard
• Soft
Relationships
Objects
• Over
• Under
• Around
Space
Levels
• High
• Low
Speed
• Fast
• Slow
• Accelerating
• Decelerating
Flow
• Stop and Go
Directions and Pathways
• Diagonal
• Zigzag
• Curved
• Lateral
• Circular
• ????
Location
• In
Place
Body Parts
• Wide
• Narrow
• Curved
• Twisted
• Symmetrical
• Asymmetrical
People
• Partners
• Mirror
• Match
• Groups

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Novel/Creative Movement Transition
Single Words
• Pop
• Jump
• Spin
• Roll
• Sneak
Literal, interpretive, and/or imaginative words or groups of words left for
movement interpretation.
Movement Transitions
• Drive – Under – Turn
• Fire – Creep- Scoot
• Over- Around- Escape
• Encircle- Relinquish-
Advance

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Intention
One specific aspect of training to focus attention on.
→Teach a specific component of a movement skill.
• Proper breathing
• Grip
• Neck alignment
• Technique mechanics

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Let’s Play
1. Backward Partner Mirror
2. Partner knee tag
3. Toe rockers
• Arms above head
• Hips low/Hips high
• Legs wide/legs narrow
→ Ankle stretch
4. Jumping Jacks
• Arms Asymmetrical/Symmetrical
• Fast/Slow
• Moving in a zig zag/forward back
→ Torso lean
5. Crawls
• Leg wide/narrow
• Mirror a partner/match partner
→6 O’clock wrist stretch
6. Shuffling
• Torso twisted
• Stop and go/continuous
→Around someone/something
7. Lunge
• Legs narrow/legs wide
• Stop and go/continuous
• In place/Torso curved
→Hip flexor stretch

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Let’s Play
8. Skip
9. Shimmy
10. Rumble
11. Post
12. Under
13. Over
14. Hop-Spin-Clear
15. Shuffle-Roll-Pounce
16. Drive-Around-Touchdown

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Intention
Quality breathing
• Quadruped breathing

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In Summary…
IGNITE!

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Thanks!
Brett Klika CSCS
www.spiderfitkids.com
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