Exercise Cards
Collectible-style exercise cards for classroom fitness stations, warm-ups and home practice — every card built around two ratings pupils and coaches care about: how useful it is day to day, and how much it helps on the pitch or court.
Cardio Endurance
8 cards- 1Stand tall, feet together, arms by your sides.
- 2Jump feet apart while raising arms overhead.
- 3Jump back to start and repeat.
Step one foot out at a time instead of jumping.
Add speed, or hold light weights overhead.
- 1Stand tall with a slight forward lean.
- 2Jog in place, driving knees up gently.
- 3Pump your arms in rhythm with your feet.
Slow the pace and keep feet low.
Increase pace or add high knees.
- 1Stand tall with arms bent at 90 degrees.
- 2Drive one knee up to hip height.
- 3Switch legs quickly, staying on your toes.
Slow the tempo and lower the knee height.
Sprint pace for 20 seconds at a time.
- 1Start in a low squat, arms tucked in.
- 2Jump up, spreading arms and legs into a star.
- 3Land softly back in the squat.
Reduce the jump height, step out instead.
Add a full-speed rebound between jumps.
- 1Stand tall with hands up, ready position.
- 2Kick one leg forward at hip height.
- 3Alternate legs at a steady rhythm.
Kick lower and slower.
Kick higher, or add a small hop between kicks.
- 1Stand tall with a slight forward lean.
- 2Drive your knees up as you run on the spot.
- 3Keep your steps light and quick.
Slow the pace and keep it low impact.
Increase pace or add higher knees.
- 1Find a set of stairs or a step.
- 2Step up one foot at a time, then step down.
- 3Keep a steady pace and use the handrail if needed.
Use a lower step and go at your own pace.
Take steps two at a time, or add speed.
- 1Hold the hoop against your lower back.
- 2Push it around your waist with a rocking motion.
- 3Keep your core engaged to keep it spinning.
Use a heavier hoop and go slowly.
Try walking or squatting while hooping.
Muscular Strength
7 cards- 1Stand with feet shoulder-width apart.
- 2Bend your knees and lower your hips like sitting in a chair.
- 3Push through your heels to stand back up.
Squat to a bench or chair and stand back up.
Add a jump at the top, or hold a weight.
- 1Start in a plank with hands under shoulders.
- 2Lower your chest towards the floor, elbows tucked.
- 3Push back up to the start position.
Drop to your knees for the movement.
Slow the lower, or elevate your feet.
- 1Stand tall with feet hip-width apart.
- 2Step forward, dropping your back knee towards the floor.
- 3Push off the front foot to return to start.
Reduce the depth of the lunge.
Add a jump switch between legs, or hold weights.
- 1Sit on the edge of a chair, hands beside your hips.
- 2Slide forward and lower your hips towards the floor.
- 3Push through your palms to lift back up.
Keep knees bent and feet close to the chair.
Straighten your legs to add difficulty.
- 1Hang from a bar with hands shoulder-width apart.
- 2Pull your chin up above the bar.
- 3Lower back down with control.
Use a resistance band or assisted machine.
Slow the lower for extra time under tension.
- 1Stand facing a sturdy step or box.
- 2Step one foot up, driving through the heel.
- 3Bring the other foot up to meet it, then step down.
Use a lower step.
Use a higher step, or hold light weights.
- 1Stand tall with feet hip-width apart.
- 2Rise up onto your toes as high as you can.
- 3Lower back down with control.
Hold onto a wall for balance.
Do it on one leg, or add a pause at the top.
Muscular Endurance
5 cards- 1Rest on forearms and toes, elbows under shoulders.
- 2Keep your body in a straight line from head to heels.
- 3Hold, keeping your core tight and hips level.
Drop to your knees instead of your toes.
Lift one foot, or extend the hold time.
- 1Lean your back flat against a wall.
- 2Slide down until your knees are at 90 degrees.
- 3Hold the position, keeping knees over ankles.
Sit higher up the wall to reduce load.
Hold longer, or lift one foot briefly.
- 1Start in a plank position, hands under shoulders.
- 2Drive one knee towards your chest.
- 3Switch legs quickly, keeping hips low.
Slow the pace and step instead of driving.
Sprint the pace for short bursts.
- 1Lie on your back, knees bent, feet flat.
- 2Push through your heels to lift your hips.
- 3Squeeze your glutes at the top, then lower.
Reduce the height of the lift.
Hold at the top, or lift one leg.
- 1Lie face down with arms extended overhead.
- 2Lift your arms, chest and legs off the floor together.
- 3Hold briefly, then lower with control.
Lift arms and legs separately instead of together.
Hold the lift longer, or add small pulses.
Power
5 cards- 1Drop into a squat and place hands on the floor.
- 2Kick feet back into a plank, then return to squat.
- 3Jump straight up, arms overhead.
Step feet back and forward instead of jumping.
Add a push-up, or increase your pace.
- 1Stand tall with feet hip-width apart.
- 2Jump up, drawing both knees towards your chest.
- 3Land softly and reset before the next rep.
Reduce the height, focus on soft landings.
Add a full sprint approach before jumping.
- 1Start in a quarter squat, arms back.
- 2Swing arms forward and jump out as far as you can.
- 3Land softly with bent knees.
Shorten the jump distance.
Chain jumps together without resetting.
- 1Start jogging at an easy pace.
- 2Push off one foot, driving the opposite knee up high.
- 3Cover as much distance as possible per stride.
Shorten the stride and slow down.
Add distance per bound, or use an incline.
- 1Start standing on one leg, knee slightly bent.
- 2Push off sideways, landing on the opposite leg.
- 3Swing your arms to help drive the movement.
Step side to side instead of jumping.
Add more distance and speed to each bound.
Flexibility
7 cards- 1Stand tall, holding onto something for balance if needed.
- 2Bend one knee, bringing your heel towards your glutes.
- 3Hold gently, then switch sides.
Hold a wall or chair for support.
Pull the stretch slightly deeper, hold longer.
- 1Sit with one leg extended, other bent in.
- 2Reach forward gently towards your toes.
- 3Hold, keeping your back long, then switch.
Bend the extended knee slightly.
Reach further and hold longer.
- 1Stand or sit tall.
- 2Bring one arm across your chest.
- 3Use the other arm to gently press it in, then switch.
Reduce the press, keep it light.
Hold the stretch for longer.
- 1Stand facing a wall, hands against it.
- 2Step one foot back, heel flat on the floor.
- 3Lean forward gently, then switch legs.
Step the back foot closer.
Step further back for a deeper stretch.
- 1Raise one arm overhead, then bend the elbow.
- 2Use the other hand to gently press the elbow back.
- 3Hold, then switch arms.
Reduce the press, keep it gentle.
Hold the stretch for longer.
- 1Stand or sit tall, shoulders relaxed.
- 2Gently tilt your head towards one shoulder.
- 3Roll slowly across to the other side.
Keep the movement small and slow.
Hold each side a little longer.
- 1Sit with the soles of your feet together.
- 2Let your knees drop out to the sides.
- 3Lean forward gently from the hips.
Sit up on a small cushion for support.
Lean further forward and hold longer.
Speed & Agility
6 cards- 1Set two markers a short distance apart.
- 2Sprint to the far marker and touch it down.
- 3Turn quickly and sprint back.
Jog the distance instead of sprinting.
Add more markers or increase distance.
- 1Set up a ladder or marked squares on the floor.
- 2Move through each square with quick, light feet.
- 3Keep your posture tall throughout.
Slow down and focus on foot placement.
Increase speed or try a new footwork pattern.
- 1Hold the rope handles at hip height.
- 2Turn the rope and jump as it passes your feet.
- 3Keep jumps small and land softly.
Mime the jump without a rope first.
Try double-unders or faster turns.
- 1Set out a simple hopscotch pattern.
- 2Hop through on one foot, then land on two for wide squares.
- 3Keep your balance as you move through.
Walk through the pattern first.
Increase speed through the sequence.
- 1Pick a short, clear distance to sprint.
- 2Sprint at full effort to the end point.
- 3Walk back to recover, then repeat.
Jog instead of sprinting, take longer recovery.
Shorten the recovery between sprints.
- 1Stand in a boxer's stance, fists up by your chin.
- 2Throw light punches into the air, staying light on your feet.
- 3Keep moving your feet as you punch.
Slow the punches and stay flat-footed.
Increase speed, or add footwork between combinations.
Balance & Coordination
6 cards- 1Stand tall on one leg.
- 2Place the other foot against your calf or inner thigh.
- 3Hold, keeping your gaze on a fixed point.
Keep a hand on a wall for support.
Close your eyes, or hold longer.
- 1Stand tall with feet together.
- 2Lift one foot slightly off the ground.
- 3Hold your balance, then switch sides.
Hold onto something stable for support.
Add small arm or leg movements while holding.
- 1Stand with feet hip-width apart.
- 2Bend forward at the hips, reaching towards your toes.
- 3Rise back up with control and repeat.
Bend your knees slightly as you reach.
Keep legs straight and reach further.
- 1Sit with feet flat, hands behind you, fingers forward.
- 2Lift your hips off the ground.
- 3Walk forward or backward using hands and feet.
Take shorter steps or move for a shorter distance.
Increase speed or try moving sideways.
- 1Stand a short distance from a wall.
- 2Throw a soft ball against the wall.
- 3Catch it as it bounces back, staying balanced.
Move closer to the wall.
Move further back, or balance on one leg while catching.
- 1Stand tall with arms out to the sides.
- 2Place one foot directly in front of the other, heel to toe.
- 3Walk forward in a straight line, staying steady.
Walk slower, or hold arms out wider.
Walk backward, or close your eyes briefly.
UK PE Group · ukpegroup.org.uk