Warm Up

No hands Relay

Team relay game 

  • Set up a start line and finish line
  • Divide group into teams.
  • Give a mat to each team 
  • On go the first member of each team runs to the other side
  • They must get down onto their back on the mat and back to standing without using their hands
  • First team with all members to the mat and back wins
  • Introduce functional movement at start/finish of the game, for example complete 10 squats before starting, complete 10 lunges at finish line etc.

Bear Hug/Front squat

Squat: Key points

  • Big chest, superhero chest, gorilla chest, whatever comparison you can come up with(Swimmers chest, National anthem at Croke Park are a couple of others)
  • Feet in the Goldilocks position shoulder width apart(Not too wide, not too narrow, just right)
  • Maintain natural curve in the spine
  • Feet stuck to the floor, heels down all the time
  • Drop below parallel
  • Keep those knees over the toes, no knobbly knees!


  • Give bibs to each player
  • Players hang bibs out the back of their shorts/tracksuit.
  • Nominate a tagger who wears a bib.
  • Tagger tries to pull other players bibs out (similar to tag rugby)
  • When a player loses their bib they are out of the game, they must then go to cone zone or designated area to complete required exercise
  • When exercise is completed players reattach their bib and return to the game