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Mirror me: the warm up

Get moving and jumping to get those hearts pumping, as we find out how to prepare for a sporting challenge.

You will need

  • Stopwatch or phone
  • Audio device with speakers
  • Internet access, or printouts with details of the five main muscle groups and the warm-up movements

Before you begin

  • The person leading the activity or a young leader should prepare a playlist for an exercise warm-up. Double-check that all the songs are suitable for young people. The playlist needs to be playable on an audio device in the meeting space.

Run the activity

  1. Show everyone the five main muscle groups used in sport, which can be found here. Discuss the muscle groups used in some sports that everyone enjoys. See if anyone can explain why different sports use different muscles.
  2. Explain to the group that they’ll be doing a warm-up, as they might do before taking part in sport. Everyone will lead and take part in the warm-up. Everyone should split into pairs or small groups and find somewhere in the activity space where they have some room to move around. Give each group this information on warm-ups.
  1. Start the music. One person in each small group or pair should decide which muscle group to start warming up. Another person should begin doing a warm-up movement that exercises those muscles, which the rest of their group should copy. Do this several times over.
  1. Groups should continue in this way until all five main muscle groups have been warmed up.


It’s important to warm up our bodies and increase our heart rates, and mentally prepare ourselves for the sport we’re about to play. Warming up properly makes it less likely we’ll injure ourselves when being active or playing sports. Take a quick moment to think about your body. How are you feeling? Do you feel warmer than before the warm-up started? Are you feeling mentally pumped-up and ready to go?


All activities must be safely managed. Use the safety checklist to help you plan and risk assess your activity. Do a risk assessment and take appropriate steps to reduce risk. Always get approval for the activity and have suitable supervision and an InTouch process.

Active games

The game area should be free of hazards. Explain the rules of the game clearly and have a clear way to communicate that the game must stop when needed.

Contact games and activities

Make sure everyone understands what contact is acceptable, and monitor contact throughout the activity.

Music and films

Make sure music and films are age appropriate for the youngest person present.