Warm Up Self Defence Activities for KS3

Progressive warm-up using walking lunges, squats, sumo walks, duck walks, and animal crawls to activate all major muscle groups and prepare for physical activity

Progressive strength and mobility exercise where students perform wide-stance squatting walks across the mat area, with optional hands-behind-back progression for increased challenge

Partner challenge game where students try to touch their opponent's knee whilst protecting their own, developing defensive stance and quick reactions

Progressive movement circuit including lunge walks, bear walks, flat-footed squats, sumo/duck walks and crocodile/spiderman crawls to prepare body for technical skill work

Fast-paced partner activity where students try to gently tap their partner's toes while avoiding being tapped themselves, developing footwork, agility and reaction time

Progressive sequence of dynamic movements including walking lunges, flat-footed squats, sumo walks, duck walks, and animal crawls designed to prepare muscles specifically for rolling and ground-based activities

Partner-based warm-up where students attempt to pull their partner's sock off while keeping their own sock on, building trust, balance, and grip strength