Description
Participants are inducted to warm-up before starting to boulder and cool-down at the end.
The warm-up consists of 3 parts:
- Cardio warm-up: starjumps, jumping jacks
- Mobilsation: open and close fists (with arms outstretched or at an angle), wrist turns, move arms to side and flip palms up and down, move head to each side, circle arms back and forth, cat-cow pose on all fours, stretch sideways, stretch hands down to the toes while standing, twist and stretch ankles.
- Warm-up climb: climb 3-4 easy routes below your own level to warm-up.
Cool down consists of stretches to all muscle groups that were used.
Material/wall
- free room or space on mats
Key questions
Which exercise did you like last time? How did it go?
Variations
Due to time constraints and depending on the content of the lesson, the warm-up climb may be omitted.
Tips
Increasingly involve participants to encourage initiative.
