Circuit Crew Rotations

Purpose: Ensure smooth, efficient station changes and clear student responsibilities during the 3-station circuit.
Group Size: 4–6 students per crew.

1. Forming Crews

• Count off quickly by 1–6 (depending on total class size) to balance group numbers.
• Each number becomes a “crew.” Students move to their crew’s starting station (Cardio crew, Strength crew, Flexibility crew) as indicated on the 3-Station Fitness Circuit Slides.

2. Assigning Roles (Rotate Roles Each Circuit)

• Crew Leader (1 student) – Listens for the timer chime, cues crew to rotate, and signals start/stop.
• Timekeeper (1 student) – Watches the station timer (using a stopwatch or visible classroom timer) and gives 1-minute and 30-second warnings.
• Equipment Manager (1 student) – Distributes and collects props (jump ropes, bands, mats) and checks that gear is in good condition.
• Form & Safety Checker (Remaining members) – Monitors teammates’ form and reminds them of safety cues.

3. Rotation Process

1. Start at assigned station on the teacher’s signal.
2. Crew Leader starts the timer; Timekeeper watches.
3. At 1-minute warning, Timekeeper says “1 minute left.”
4. At chime (approx. 6 minutes), Crew Leader calls “Rotate!”
5. Equipment Manager quickly gathers all station props.
6. Students move clockwise to the next station, line up quietly, and set up equipment.
7. Crew Leader confirms everyone is ready; signals “Go.”

4. Teacher Tips

• Practice one “dry run” of the rotation without exercises to reinforce the procedure.
• Place visual arrows or floor markers indicating rotation direction.
• Use a bell, chime app, or hand signal for consistency.
• Circulate and offer positive shout-outs for crews that rotate quietly and quickly.

5. Troubleshooting

• If equipment is missing: Equipment Manager checks the lost-and-found bin immediately.
• If a crew falls behind: Teacher gives a 30-second “catch-up” countdown.
• If form breaks down: Form & Safety Checkers pause the group (no more than 15 seconds) to correct major safety issues, then resume.

Station Reflection Sheet

Name: _______________________ Date: _______________

Station 1: Cardio

1. What challenges did I face at this station?
   
   
   
   
   
   
   
2. What successes or improvements did I notice?
   
   
   
   
   
   
   
3. My goal for my next cardio session is:
   
   
   
   
   
   
   

Station 2: Strength

1. What challenges did I face at this station?
   
   
   
   
   
   
   
2. What successes or improvements did I notice?
   
   
   
   
   
   
   
3. My goal for my next strength session is:
   
   
   
   
   
   
   

Station 3: Flexibility

1. What challenges did I face at this station?
   
   
   
   
   
   
   
2. What successes or improvements did I notice?
   
   
   
   
   
   
   
3. My goal for my next flexibility session is:
   
   
   
   
   
   
   

Overall Reflection

1. Which station was most challenging for me? Why?
   
   
   
   
   
   
   
   
   
   
   
   
2. How will I continue improving my fitness based on today’s lesson?
   
   
   
   
   
   
   
   
   
   
   
   
3. What is one healthy habit I will incorporate into my daily routine?
   
   
   
   
   
   
   
   
   
   
   
   

Thank you for your thoughtful reflections! Feel free to share any additional comments or questions below:

Dynamic Stretch Warm-Up

Time: 5 minutes

1. Arm Circles (1 minute total)
   • 30 sec forward circles – arms at shoulder height, small-to-medium circles
   • 30 sec backward circles – reverse direction, controlled movement
   
   
   
2. Leg Swings (1 minute total)
   • 30 sec each leg, front-to-back – hold a cone or wall for balance, swing with control
   
   
   
3. Hip Circles (1 minute total)
   • 30 sec clockwise, 30 sec counter-clockwise – hands on hips, circle hips in wide arcs
   
   
   
4. Walking Lunges with Overhead Reach (1 minute)
   • Step forward into a lunge, drive arms overhead, alternate legs each step
   • Keep chest lifted, core engaged
   
   
   
5. Torso Twists (30 seconds)
   • Feet hip-width, rotate torso side to side, arms outstretched at shoulder height
   
   
   
6. High Knees in Place (30 seconds)
   • Drive knees to waist height rapidly, pump arms, maintain upright posture

Cues:

• Stand tall, engage your core
• Move through full, controlled range of motion
• Breathe steadily throughout each movement
• Focus on smooth transitions and proper alignment

Guided Breathing Cool-Down

Time: 5 minutes

1. Settle In (30 seconds)
   • Find a comfortable seated or lying position.
   • Close your eyes and place one hand on your belly.
   
   
   
2. Diaphragmatic Breathing (1 minute)
   • Inhale slowly through your nose for 4 seconds, feeling your belly rise.
   • Exhale gently through your mouth for 6 seconds, feeling your belly fall.
   • Repeat for 1 minute.
   
   
   
3. Box Breathing (2 minutes)
   • Inhale through your nose for 4 seconds.
   • Hold your breath for 4 seconds.
   • Exhale through your nose for 4 seconds.
   • Hold your breath for 4 seconds.
   • Repeat cycle for 2 minutes.
   
   
   
4. Gentle Neck & Shoulder Stretches (1 minute)
   • Drop your right ear to your right shoulder; hold 15 seconds.
   • Drop your left ear to your left shoulder; hold 15 seconds.
   • Roll your shoulders backward 3 times, then forward 3 times.
   
   
   
5. Reflection & Closure (30 seconds)
   • Sit quietly and think: “What is one positive habit I will carry forward from today?”
   • (Optional) Write your answer below:

One positive habit I will carry forward:

Cues:

• Focus on slow, controlled breaths.
• Release tension in each exhale.
• Encourage students to use this routine at home or before stressful events.