Activity 8 Warming up and cooling down Background information
Learner’s Book page 16
The purpose of this activity is to familiarise learners with a warm up routine that involves dynamic stretches, in order to minimise injuries during physical fitness exercises.
Guidelines to implement this activity
• By now learners should be familiar with warm up routines. This practical is to teach learners a warm up routine that involves dynamic stretches.
• Always carry your whistle with you. Explain to learners that when you blow your whistle, it always means that they need to pay attention to you.
• You can also play a short warm up game. Your warm up game can vary from lesson to lesson. The game should be a fun activity.
• The warm up exercise should start with a jog around the playing field. Include high-knees, butt-kicks, grapevine and side-stepping. Learners must be in pairs, in other words, two rows only. Try to ensure that learners maintain this running order.
• Now ask learners to line up in rows, evenly spaced. Each row should consist of 5–8 learners, depending on the size of the class. Learners must be an arm’s length from one another. Let learners practise getting into this formation as quickly as possible. You want to avoid wasting time during lessons. Once in their rows, learners can perform the various stretch exercises/movements in their allotted space. Keep this routine consistent.
• Ask learners to perform dynamic stretch exercises. Dynamic stretches are stretches
that involve movement while you stretch. Include the following stretches: • Walking lunges • Leg swings • Hip internal rotation while jogging • Hip external rotation while jogging • Hip abduction while walking
• Dynamic stretch exercises could include: Mountain climbers: Start by getting into the top portion of a push-up position. From here, mimic a jogging motion, driving your knees up towards your chest, one at a time. Do not let your body twist or allow your core to sag throughout the entire movement. The feet should not touch the ground when the knees are at the highest point.
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