The document discusses ways to make warm ups more engaging and effective. It recommends including 10 minutes of "instant activities" at the start to ignite participants, such as beach ball volleyball or partner exercises. This is followed by "sensory prep" like locomotion, throwing, and exercises with varied speeds, levels, and directions. Transitions between movements can involve interpreting single words or phrases creatively. The warm up should focus attention on an "intention" like proper breathing technique. Examples provided ignite the sensorimotor system to safely start a workout with energy.

1. P R E S E N T E D B Y
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The Warm Up Makeover: Starting With A Bang
Brett Klika CSCS
www.spiderfitkids.com

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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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