Warm-Up

It is important that children do a warm-up prior to starting PlaySport Games. A warm-up sets the tone for the class and reduces the risk of injury during activity. To warm up, players should participate in some low-intensity aerobic activity like brisk walking or playing a simple game. By using the large muscles and gradually increasing speed and intensity, this type of activity gradually increases the heart rate and increases blood flow to the muscles.

During the warm-up, it is important to move the joints through their range of motion, rather than use deep stretching which is most appropriate during the cool-down. In order to move joints through their range of motion, use exercises such as arm circles, flexing and extending the arms and legs. Time during the warm-up can also be used to introduce the key concepts in the up-coming activity so that participants are physically, socially, and mentally ready to participate.

Cool-Down

After vigorous physical activity, a cool-down period of a more gentle activity helps the heart and body to return to its normal resting state. Slow-moving activities and stretches will help normalize the blood flow to the muscles and improve flexibility. The cool-down activities concentrate on unhurried, slow stretching. Because the muscles are warm during stretches, the risk of injury is reduced. Stretches should include all the major muscle groups starting with the largest muscles first. Each stretch should be held without bouncing for fifteen to thirty seconds.

Stretching should be imaginative and creative. Children can “reach for the sky”, or pretend to be a tree that is growing, or stretch their arms out as “wide as a wall”. The cool-down can also prepare children for the transition back to non-active activities.

To view proper form guidelines and see stretching descriptions and diagrams see the Ontario Health and Physical Education Curriculum Support: Grades K-10, Appendix A – Safe Stretching. This document provides ideas for stretching and additional warm-up/cool-down ideas.

Time during the cool-down can also be used to debrief with the participants some of the key points addressed throughout the lesson. Instructors can debrief participants about skills or tactics covered during the lesson, key strategies to consider and how they transfer between different activities, as well as how some of the key concepts can be transferred to other aspects of life outside of sport and games.
Note

Music can be an excellent motivator in stretching and warm-up activities. Play upbeat music with a fast tempo during the warm-up to motivate children to move quickly and with energy. During the cool-down, play slower and quieter music to help create a calm and relaxed mood.

Allowing children to select music (within guidelines) can make a significant positive impact on the atmosphere in the class.

Reference:
Adapted with permission from Ontario Health and Physical Education Curriculum Support: Grades K-10, Ontario Physical and Health Education Association (Ophea), Toronto, 2000, Grade K-10 resource.

For more ideas on practical Warm up and Cool Down Activities please visit www.cahperd.ca and view the Teaching Tips Series Titled "The Clipboard" - Warm up & Cool Down Activities.