PE WARM-UPS & STRETCHING EXERCISES

Click each exercise to see an example of each (COMING SOON)

 

WARM-UPS (Aerobics)

After attendance, students are to walk around the gym approximately 2 laps. Then, start music and students will jog around the gym approximately 2-3 minutes. Stop music and students will walk 2 more laps, then, get into squads for stretches.

 

STRETCHES (Calisthenics)

Good Morning Stretch – Students will stand, feet shoulder width apart, arms outstretched in the air and lean back a bit. (10 Count)

 

Nodding Heads (Yes & No) – Students will nod head up and down, then side to side. (10 Count for Yes & 10 Count for No)

 

I Don’t Know Shrugs – Shoulder shrugs. (10 Count)

 

Sky Reaches – Feet together, arms reach to the ceiling. (10 Count)

 

Propellers – Feet together, arms out to the side, small circles forward and backward. (10 Count both ways)

 

Wingers (Chicken Wings) – Start with arms bent and parallel to ground, hands at chest level and closed. Gently pull arms backward, squeezing shoulder blades together, and continue to open and close. (10 Count)

Side Stretches – Standing tall, slowly reach down one side of the body as far as you can go, reverse sides and repeat. (10 Count)

 

Calf Stretch – Stand facing a wall with hands on one thigh for support. Point both feet to wall and keep both feet flat on ground. Keep the front leg bent and back leg straight, while pressing the heel of the back foot to the floor. Reverse leg positions and repeat. (10 Count each way)

 

Sprinter Stretch – Begin on all fours position. Move one leg forward until the knee of this front leg is directly over the ankle. Extend the other leg back. Reverse leg positions and repeat. (10 Count each way)

 

Butterfly Stretch – In sitting position, place the bottoms of your feet together. Holding ankles with your hands, let your arms gently push along the inside of knees. (10 Count)

 

Periscope – Lie on your back, arms at sides and legs straight. Bring one leg straight up, try to grab ankle and not behind knee, then, gently press it toward you. Repeat with other leg. (10 Count both legs)

 

Foot Artist – In a sitting position, lean back on hands for support. Lift one leg up about 6 inches off the ground and pretend there’s a pencil between your toes and draw circles with your leg straight and toes pointed. Repeat using the other foot. (10 Count both legs)

 

Partial Curl-Ups - Have student lie on cushioned or clean, flat surface with knees flexed and feet about 12 inches from buttocks. Do not hold or anchor the feet. Arms are extended forward with fingers resting on the legs and pointing toward the knees. The student curls up slowly sliding the fingers up the legs until the fingertips touch the knees, then back down until the head touches the floor. (10 Count – Teacher will say, “Up” and students will count)

 

Push-Ups - The student lies face down in push-up position with hands under shoulders, fingers straight, and legs straight, parallel, and slightly apart, with the toes supporting the feet. The student straightens the arms, keeping the back and knees straight, then lowers the body until there is a 90-degree angle at the elbows, with the upper arms parallel to the floor. (10 Count – Teacher will say, “Down” and students will count)

 

Mountain Climbers – Students will start in “Sprinter Stretch” position and then rotate front and back legs forward and backward. (20 Count)

 

Jumping Jacks – Students will stand and complete jumping jacks. (10-20 Count)

 

Squats – Students will stand, then touch hands to floor, then kick legs out and then stand back up to complete a squat. (5 Count)

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Bradford Academy K-5 PE

Warm-Up & Stretching Exercises

 

 

 

 

Walk

2 Laps around gym

 

Jog to music

2 Min. around gym 3-5

 

 

1 Minute K-2

1.

Good Morning Stretch

10 Count

2.

Nodding Heads (Yes & No)

10 Count

3.

I Don't Know (Shoulder) Shrugs

10 Count

4.

Sky Reaches

10 Count

5.

Propellers (Small Arm Circles)

10 Count

6.

Wingers (Chicken Wings)

10 Count

7.

Side Stretches (Each Side)

10 Count

8.

Calf Stretch (Both Sides)

10 Count

9.

Sprinter Stretch (Both Sides)

10 Count

10.

Butterfly

10 Count

11.

Periscope (Leg Stretch)

10 Count

12.

Foot Artist (Foot Circles)

10 Count

13.

Curl-Ups

10 Count (5 Count K-2)

14.

Push-Ups

10 Count (5 Count K-2)

15.

Mountain Climbers

10 Count

16.

Jumping Jacks

10 Count

17.

Squats

5 Count