It’s always important to warm up your kids before conducting the main work out or exercise lesson. My kids and I have P.E. in first thing in the morning before school and breakfast. A good warm-up knocks the cobwebs out of our heads and gets the blood pumping. Warming has shown to be a major factor in preventing injury as well. After random warm-up routines, I stumbled across the La Sierra High School warm-up routine in the documentary The Motivation Factor. We tried the La Sierra High School warm-up routine and since then it has become the staple warm-up routine for nearly every at-home P.E. session we do.
What is the La Sierra High School Warm-Up Routine and where did it come from?
In the 1950’s Coach, Stan Leprotti put together an amazing physical education program meant for high school kids. The program consisted primarily of body calisthenic exercises that focused on building and optimizing cardio, strength, endurance, power, flexibility, agility, and balance. Very similar to many martial arts, students could test their level of fitness in various events and earn colored shorts signifying their fitness level. The levels included red, blue, purple, gold. The highest level was the coveted navy blue shorts. Very few students achieved navy blue status and some of the standards included carrying a person 5 miles timed, 150 push-ups timed, and a mile run in 5 minutes and 15 seconds.
The program would eventually catch the eye of President John F. Kenedy and would spread to over 4,000 schools across the country with La Sierra High School gaining the most notoriety. The students had amazing fitness and looked ready to storm Normandy and release freedom to the world. At the beginning of each P.E. class, the La Sierra students performed a coordinated strength and endurance routine for a warm up. The warm-up is a set of exercises heavy on push-ups that take anywhere from 7-12 minutes depending on the speed and fitness level of the participants.
What exercises are in the La Sierra High School Warm-Up Routine?
Different exercises focus on strength and endurance. Between each exercise is a set of 5 push-ups. Here are the exercises in order with the number of reps/sets:
- 5 sets of 8 count Side Straddle Hops
- 5 Push-Ups
- 5 sets of 8 count Windmills
- 5 Push-Ups
- 5 sets of 8 count Full Bends
- 5 Push-Ups
- 50 count Straddle Hops
- 5 Push-Ups
- 50 count Stride Hops
- 5 Push-Ups
- 50 count Toe Hops
- 5 Push-Ups
- 5 Sets of 8 count Squat Thrusts
- 5 Sets of 8 count Mountain Climbers
- 5 Push-Ups
- 4 rounds of the agility routine
How to conduct the La Sierra High School Warm-Up Routine
The La Sierra High School warm-up routine is coach led with cues to start and stop the exercises and reps. As the students completed the exercise they count off in unison and follow the cues of the coach. The warm should be completed in order and without stopping. Move at a steady pace through the exercises so that the kids can keep up with the proper form with each rep.
How to do Push-ups in the La Sierra High School warm-up
Starting position – The push-up starts in the front leaning rest or plank position. Hands should be slightly wider than shoulders and above the shoulders. The body should be rigid and in a straight line from shoulders to ankles. Feet can be together or up to 12 inches apart.
Performing the Exercise – The body is lowered at a controlled pace until the arms are at least parallel to the floor. Without touching the floor with the knees or full chest, the upward push with the body as a single straight unit begins. Return the body to the starting position with arms locked out to complete a single rep of the push-up.
Coaching Tips for the push-up – Kids that are new to push-ups may need to use progression to get to the point where they can perform multiple good form push-ups. Alternate forms of push-ups like wall push-ups, bench push-ups, negatives, and press push-ups can be used to improve push-up performance. It’s also important to call out opportunities when form drifts. The most common drift includes a sagging of the back, arching of the back, not going low enough, and supporting too much or all of the body weight on the floor. Check out this article to learn more about teaching kids to do push-ups.
How to count and cue the push-ups
- Starting with hands-on-hips.
- Command “Push-ups ready Set 1 2.” At the count of 1, the students bend down and place hands on the ground, and at 2 jump the feet back into the plank position.
- Command “Push Ups 5 sets start on ready.”
- Command “Ready” Students will then perform the push up calling out the number of each rep.
- Command “Ready” for each rep until you get to 5
- Command “Recover on Up” on the last rep
- Command “Up” Students will then count 1 2 with 1 being when the feet are jumped in and 2 being when returning to the standing position
How to do Side Straddle Hops in the La Sierra High School warm-up
Starting position – The side straddle hop begins standing with legs and feet together with the hands on hips.
Performing the Exercise – Side straddle hops are the same exercise as the traditional jumping jack. To begin a slight hop is initiated and the legs and arms simultaneously move together. The legs open up to the sides of the body and arms extend above the head until the fingers slightly touch. To complete the rep a slight jump initiates the legs and arms back to the starting position ending with the legs together and arms at the sides of the body.
Coaching Tips – Jumping jacks are a universal exercise that most kids know and complete without issue. Some coaching tips to look out for are to ensure that the hands go all the way above the head and the tips of the fingers should slightly touch. Arms and legs should be nearly completely straight throughout the move with a slight bend in the knees during the jumping portion of the exercise. Another point is to coach to the core being tight throughout the entire exercise.
How to count and cue side straddle hops
With side straddle hops being the first exercise there are a few cues before beginning the exercise.
- Command “parade position” students should stand with legs open and hands behind back.
- Command “ready position, place” students will then open feet a little more and place hands on hips
- Command “side straddle hops 5 sets start on ready”
- Command “ready” to begin the exercise
- Students count each time hands are down and up 1, 2, 3, 4, 5, 6, 7, 8, 2, 2, 3, 4, 5, 6, 7, 8, 3, 2, 3, 4, 5 . . . . . .
- When you get to the 4th set start command “Now, 2, 3, 4, 5, class front halt” to stop the exercise
How to do Windmills in the La Sierra High School warm-up
Starting position – Windmills begin with the legs apart slightly wider than shoulder-width apart. Arms should be extended out so that a straight line is formed between the shoulders and fingertips. The back should be straight with the head eyes looking forward.
Performing the Exercise – To perform windmills, the exercise is initiated by bending the lower back forward aiming at one of the foot’s toes with the opposite hand’s fingers. On the way down the back continues to hinge at the waist and slightly rotate to allow a full range of motion where the fingers touch the toes. At the bottom of the exercise, the participant should be looking directly behind them, touching toes with one hand, while the opposite hand pointed straight up to the ceiling. To return to the starting position the movement is reversed until the body returns to the starting position for a single rep. To continue the exercise alternate the hand used to touch the toes.
Coaching Tips – This exercise tests the flexibility of the lower back and hamstrings. Kids starting with this exercise may not be able to touch their toes right out of the gate. It may take some time before they can touch the toes without bending the knees. Coach your kids to try and get closer each time the exercise is repeated. Another thing to be on the lookout for is once the toes are touched, the eyes should be looking directly behind them and the opposite hand raised high forming a straight vertical line to the floor. You can pause the exercise in the down position to correct form.
How to count and cue windmills
- Command “Windmills, ready set” students should be cued to have feet apart and arms extended
- Command “Windmills, 5 sets start on ready”
- Command “ready” to begin the exercise
- Students count each time fingers touch toes and in the up position 1, 2, 3, 4, 5, 6, 7, 8, 2, 2, 3, 4, 5, 6, 7, 8, 3, 2, 3, 4, 5 . . . . . .
- When you get to the 4th set start command “Now, 2, 3, 4, 5, class front halt” to stop the exercise
How to do Full Bends in the La Sierra High School warm-up
Starting position – Full bends begin with hands on the hips and legs and feet together.
Performing the Exercise – This exercise stretches the lower back, hamstrings, and elongates the core. To begin the exercise bend forward with the lower back while keeping the legs straight. Continue down towards the toes reaching out with the fingertips to the toes. The bottom of the exercise is when the fingers touch the toes and the legs remain straight. Reverse the movement until upright again with hands on the hips. Next is to remain straight and upright while moving the arms and fingertips up towards the sky over the head elongating the core. Again, reverse the movement ending with the hands on the hips for 1 rep.
Coaching Tips – This is another move that will test the flexibility of the lower back and hamstrings. Kids may not have full flexibility initially to touch the toes without bending the knees. Encourage proper form with straight legs striving for getting closer to touching the toes each time the exercise is done to improve flexibility over time.
How to count and cue full bends
- Command “full bends, ready set” students should be cued to have feet together and hands on hips
- Command “full bends, 5 sets start on ready”
- Command “ready” to begin the exercise
- Students count each time fingers touch toes, when hands return to hips, and when hands go above the head 1, 2, 3, 4, 5, 6, 7, 8, 2, 2, 3, 4, 5, 6, 7, 8, 3, 2, 3, 4, 5 . . . . . .
- When you get to the 4th set start command “Now, 2, 3, 4, 5, class front halt” to stop the exercise
How to do Straddle Hops in the La Sierra High School warm-up
Starting position – Straddle hops begin with hands on the hips and legs and feet together.
Performing the Exercise – Straddle hops are essentially jumping jacks but without the arm movement. Hands remain on the hips throughout the exercise. To begin the exercise slightly bend the knees and jump open the legs to the sides of the body. Next, reverse the exercise by jumping the legs and feet back together for one rep. The hands should remain on the hips throughout the exercise.
Coaching Tips – This is a straightforward exercise, be on the lookout to make sure the legs open wide enough and the students remain in cadence.
How to count and cue straddle hops
- Command “straddle hops, ready set” students should be cued to have feet together and hands on hips
- Command “straddle hops, 5 sets start on ready”
- Command “ready” to begin the exercise
- Students count each time feet move apart and when they return together 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 20, 1, 2, 3 . . . . . .
- When you get to the 4th set start command “1, 2, 3, 4, 5, 6, 7, class front halt” to stop the exercise
Stride Hops in the La Sierra High School warm-up
Starting position – Straddle hops begin with hands on the hips and legs and feet together.
Performing the Exercise – This is very similar to straddle hops with the difference being that the legs open up to the front and back instead of to the sides. Begin the exercise by slightly bending the knees and jumping the legs open with one to the front and the other to the rear of the body. The exercise continues by jumping to switch the feet from front to back. Make a full switch of the feet without stopping in the middle. The hands remain on the hips throughout the exercise.
Coaching Tips – Same as straddle hops, you’ll want to make sure the kids are opening the legs wide enough and remaining in cadence throughout the exercise.
How to count and cue stride hops
- Command “stride hops, ready set” students should be cued to have feet together and hands on hips
- Command “stride hops, 5 sets start on ready”
- Command “ready” to begin the exercise
- Students count each time feet move apart 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 20, 1, 2, 3 . . . . . .
- When you get to the 4th set start command “1, 2, 3, 4, 5, 6, 7, class front halt” to stop the exercise
How to do Toe Hops in the La Sierra High School warm-up
Starting position – Toe hops begin with hands on the hips and legs and feet together.
Performing the Exercise – Another simple exercise where the hands remain on the hips throughout the entire exercise. To perform a toe hop simply rise onto the front of the feet and toes and slightly hop up and down. The exercise continues while bouncing on the front part of the foot and toes.
Coaching Tips – For this exercise ensure that the students are hopping on the front part of their feet and not being flat-footed. This is also an exercise where kids may try to go faster than the cadence.
How to count and cue toe hops
- Command “toe hops, ready set” students should be cued to have feet together and hands on hips
- Command “toe hops, 5 sets start on ready”
- Command “ready” to begin the exercise
- Students count each hop 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 20, 1, 2, 3 . . . . . .
- When you get to the 4th set start command “1, 2, 3, 4, 5, 6, 7, class front halt” to stop the exercise
How to do Squat Thrusts in the La Sierra High School warm-up
Starting position – Squat thrusts begin with hands on the hips and legs and feet together.
Performing the Exercise – The squat thrust is similar to the burpee minus the push-up at the bottom and the jump at the top. Start the exercise by bending the knees and squatting down until the palms of the hands touch the floor. Once the hands are on the floor the feet are jumped backward until the body is in the full plank position. Reverse the movement by jumping the feet back in and standing straight up for one repetition.
Coaching Tips – Squat thrusts are a good endurance exercise and by this point of the warm-up, the blood will be flowing. Encourage proper form with squat thrusts. Be on the lookout for a straight body line from shoulders to ankles when in the plank position.
How to count and cue Squat Thrust
- Command “squat thrusts ready set” students should be cued to have feet together and hands on hips
- Command “squat thrusts, 5 sets start on ready”
- Command “ready” to begin the exercise
- Students count each time hands hit the floor, feet are jumped back into plank, feet are jumped in, and hands return to the hips in the starting position 1, 2, 3, 4, 5, 6, 7, 8, 2, 2, 3, 4, 5, 6, 7, 8, 3, 2, 3, 4, 5 . . . . . .
- When you get to the 4th set start command “Now, 2, 3, 4, 5, class front halt” to stop the exercise
How to do Mountain Climbers in the La Sierra High School warm-up
Starting position – The starting position for mountain climbers is the plank position with a straight body line from shoulders to ankles.
Performing the Exercise – To perform the exercise start by slightly arching the back and jumping one foot up near the chest until the toes hit the ground. As soon as the toes hit the ground jump and switch positions with the opposite foot. Continue this movement for 5 sets of 8 counts.
Coaching Tips – During the exercise make sure the participants are not arching the back too high and jumping the foot far enough forward. Also, the foot at the top should touch the ground before moving back and switching with the opposite foot. The back should not sag or arch while in the plank position.
How to count and cue mountain climbers
- Command “mountain climbers ready set” students should be cued to have feet together and hands on hips
- Command “mountain climbers, 5 sets start on ready”
- Command “ready” to begin the exercise
- Students count each time the feet are switched 1, 2, 3, 4, 5, 6, 7, 8, 2, 2, 3, 4, 5, 6, 7, 8, 3, 2, 3, 4, 5 . . . . . .
- When you get to the 4th set start command “Now, 2, 3, 4, 5, class front halt” to stop the exercise
How to do the Agility Routine in the La Sierra High School warm-up
Starting position – The agility routine begins with hands on the hips and legs and feet together.
Performing the Exercise – The agility routine works on endurance and reaction time. This is a command exercise where the participants respond to the cues as quickly as possible. To start the exercise the students pump their feet running in place as fast as possible. When the command is given the participant drops to the ground in the plank position. At the next command, the participant returns to the feet and continues sprinting in place. This is repeated for another set. On the third set, the participant drops down with their legs in front of them, butt off the floor, and weight supported by the arms. At the next command, the participants roll over into the plank position. At the next command, the participant goes back to sprinting in place and should now be facing the opposite direction as when they started. This continues for 4 sets.
Coaching Tips – As this is a test of reaction timing encourages your kids to react as quickly as possible. Some things to look out for are to make sure the kids face the right direction throughout the exercise, ensure straight body lines while in the blank, make sure the butt is off the ground when supporting the body with the arms and feet in front, also encourage them to pump their feet as quick as possible. Another modification that my kids like is when I try to trick them by giving a different cue than what is supposed to be done.
How to count and cue the agility routine
- Command “Agility ready set”
- Command “Agility, start on go”
- Command “go” to begin the exercise
- Command “go” to have students drop into the plank position
- Command “up” to have students return to the sprint in place position
- Continue commands “go and up” until 4 sets have been completed
And thus concludes the full La Sierra High School strength and endurance warm-up routine. This is a wonderful routine that gets the blood pumping and warmed up for any physical exercise to come up. My kids and I do this warm-up first thing in the morning and helps to set the rest of the day up for success. The warm-up is also a great way to “grease the strength groove” as it includes many push-ups throughout the routine that add up over a week, month, and year. I’ve seen my kids develop a lot of strength just from the warm-up over time. We struggled in the beginning, but can now breeze through the exercises. Spend time in the beginning to perfect form and get the proper counting and cues down. Having the correct form and counting structure develops intrinsic physical exercise discipline that can last a lifetime for your kids.