Warm-ups for training – examples of exercises and games

When and why are they needed?

For many trainers (especially in business training), outdoor game activities are in no way associated or combined with serious topics. Meanwhile, these “minutes of entertainment” are of great benefit to a serious matter.

Any activity begins with a warm-up or warm-up. Athletes stretch and warm up their muscles, opera singers play with their voices and sing. It’s the same in training - in order to smoothly include the group in the learning process, you need to do a warm-up - do some warm-up exercises before the upcoming serious work.

Their task at the very beginning is to equalize the emotional and functional state of the newly assembled participants: to stir up some, to reduce the ardor of others, to bring them into the classroom and to each other, to raise the general tone of the group and each of its members individually.

Leaving the training room and going for a coffee break, some participants relax, others, on the contrary, energetically “catch up” on the phone, and others are still discussing the key exercise in the previous block. To bring the group into a state of optimal mobilization, when returning to the classroom, it is worth doing a short five-minute warm-up - it does not cause strong impressions, but increases concentration. It will also help fill the “awkward pause” if someone is late.

By the middle of the training, energy and interest decrease, which is accompanied by drowsiness, boredom, poor understanding of the material, trainees become restless, distracted, create turmoil in the room - the group runs out of fuel, and in order to get to the destination, you will have to spend a couple of minutes refueling - do the exercise -energizer. A short active rest will help to “breathe energy” into the group, relieve fatigue after long-term sedentary work, relieve the negative effects of prolonged stress, activate attention, increase the ability to more effectively perceive material, and simply improve the overall emotional mood.

At the end of the training (or a separate lesson), it is important to sum up what has been done, what has been received, what has been completed, and at the same time give the participants a feeling of satisfaction from the work they have done. You can also get feedback and exchange impressions at the end of the training during the warm-up process.

Warm-up not only creates a good mood at the beginning and end of the training and serves as a “watershed” between its blocks or days. With its help, you can enter into a specific topic. It also allows you to prevent (and, if necessary, overcome) possible resistance.

Often participants come to the training not of their own free will, sometimes by entire departments. And the task of the trainer is to create an exciting atmosphere for those who would prefer not to participate, to motivate them to learn. When resistance or aggression increases, fun, exciting warm-up exercises naturally relax those who resist, positive attitudes arise - the training goes off with a bang.

It is worth doing a warm-up whenever you need to change the rhythm or set the topic of the lesson:

before the start of the training - to complete the initial group setup;
after a short break between blocks - to increase concentration and group cohesion;
before submitting theoretical information - to obtain material for discussion and build a “bridge” to the topic;
in the middle of the day, after lunch or a long theoretical block - to mobilize attention, transfer participants from a passive state to a collected working state;
after long analytical work - for relaxation and stress relief;
before a large main exercise - to strengthen the group process.
after a bright, stormy game or intense discussion - to calm passions;
when opposition or group aggression increases;
to identify subgroups or reunite a group;
at the end of the day and at the end of the training.

This is a classic scheme, from which it is possible, and if the condition of the participants or the work situation requires it, it is necessary to deviate.

Warm-up exercises

The importance of warming up is difficult to overestimate; it is a fundamental part of training. First, a good warm-up before exercise reduces the risk of injury. Secondly, warmed muscles work more efficiently. Warm-up should include a complete and well-thought-out set of exercises that will help prepare your body for training.

Stage 1: Walking in Place

It is better to start your warm-up by walking in place to warm up your body a little and avoid pulling muscles during dynamic stretching. As you walk, your heart rate should rise slightly and your body temperature should increase. Perform two exercises for about 30 seconds each.

1. Walking with knees up

We begin our warm-up by walking in place. Raise your knees up, synchronously moving your arms along your body. Don't push yourself too hard, start warming up at a gentle, calm pace.

How much to do: 18-20 knee raises in total.

2. Raising hands and knees

And one more gentle warm-up exercise. Continue raising your knees, but now include your arms. Raise your arms above your head and lower them down, bending your elbows.

How much to do: 18-20 knee raises in total.

Stage 2: Joint gymnastics

Joint exercises are a necessary part of the pre-workout warm-up if you don’t want to get joint problems in the future. Joint gymnastics is usually performed from top to bottom, starting from the neck and ending with the feet, but the order of the exercises does not play a fundamental role. Remember to perform rotational exercises both clockwise and counterclockwise.

Joint exercises will be useful, by the way, as a regular morning exercise.

1. Head tilts

We start warming up before training with the neck. Turn your head to the right, forward, left, forward, trying not to make sudden movements. Don't throw your head back.

How much to do: 14-16 inclinations in total.

2. Shoulder rotation

Lower your arms along your body and begin to rotate your shoulders in a circle. Gradually increase the amplitude, trying to stretch your shoulder joints well.

How much to do: 5 rotations in one direction, then 5 rotations in the other direction.

3. Elbow rotation

Before training, be sure to stretch your elbow joints, which receive a lot of stress during upper body training. To do this, raise your arms parallel to the floor and perform rotational movements with your forearms.

How much to do: 5 rotations in one direction, then 5 rotations in the other direction.

4. Arm rotation

We continue the warm-up before training with arm rotations. Raise your arms above your head and begin to rotate them, stretching your shoulder joints well. Move your arms widely and amplitude, the rotations should not be sluggish.

How much to perform: 5 forward rotations, then 5 backward rotations.

5. Wrist rotation

If you are training your arms or doing planks and push-ups, be sure to give your wrist joints, which receive a lot of stress, a good stretch before training. To do this, bend your elbows and begin to rotate your wrists in a circle.

How much to do: 7 rotations in one direction, then 7 rotations in the other direction.

6. Pelvic rotation

Place your hands on your waist and spread your legs wider than shoulder-width apart. Start rotating your pelvis in a circle, as if you were trying to draw a circle with your buttocks. The feet do not come off the floor, rotation occurs due to the movements of the pelvis, not the body.

How much to do: 5 rotations in one direction, then 5 rotations in the other direction.

7. Leg rotation

Hands remain on your waist, place your feet closer to each other. Lift one leg off the floor and begin to rotate it in a circle, stretching the hip joint. The knee seems to be making a circle, the torso remains stable.

How much to perform: 10 total rotations on both legs, first forward, then 10 total rotations on both legs backwards.

8. Knee rotation

Tilt your body, bend your knees slightly and place your palms on them. Start rotating your knees, keeping your heels on the floor. This is an excellent exercise for warming up the knee joints, which receive a lot of stress during training.

How much to do: 7 rotations in one direction, then 7 rotations in the other direction.

9. Foot rotation

Stand up straight, place your hands on your waist. Lift your knee up. Start rotating your foot, stretching the ankle joint well. Try to rotate only your foot, keeping your shin and thigh still.

How much to do: 5 rotations in one direction and 5 rotations in the other direction on one leg, then the same on the other leg.

Stage 3: Dynamic Muscle Stretching

After joint gymnastics there is a stage for dynamic stretching of different muscle groups. Here are more vigorous pre-workout warm-up exercises that will prepare your body for the challenge.

1. Arm raises for shoulders, back and chest

Stand straight with your feet shoulder-width apart. Arms are spread out to the sides and parallel to the floor. Then cross your arms, bringing them together at your chest. As you do this pre-workout warm-up exercise, feel a pleasant stretch in your back between your shoulder blades.

How many to perform: 8-10 repetitions

2. Elbow extensions for deltoids and shoulder joints

Stay standing straight, bend your elbows at right angles and raise them parallel to the floor. Bring your hands together. Then spread your arms wide to the sides without dropping your elbows. Feel the work of the shoulder joints and the tension in the deltoids (shoulder muscles) and triceps (muscles of the back of the arms).

How many to perform: 8-10 repetitions.

3. Curls for biceps and triceps

This is a very simple pre-workout warm-up exercise that will help you stretch your arm muscles - biceps and triceps. To do this, move your straight arms back a little and begin to bend and straighten your arms to maximum amplitude.

How many to perform: 8-10 repetitions

4. Abdominal and oblique twists

Stand straight, spread your legs wide. Stretch your arms out to the sides until they are parallel to the floor. Begin to alternately turn your body to the right and left. The rotation should be accomplished by twisting the body, not rotating the pelvis. This exercise is very useful for warming up the abdominal muscles.

How much to perform: 8-10 turns in total.

5. Side Bends for Abs and Obliques

And another effective exercise for the abs and oblique muscles. Place your hands on your waist and begin to alternately bend to the right and left, stretching behind your outstretched arm. This exercise is also useful for relieving tension from the back and straightening the spine.

How much to do: 8-10 inclinations in total.

6. Bending for the back and spine

This is a very simple and extremely effective exercise not only for warming up before training, but also for relaxing the spine. It can be performed if you feel tension and stiffness in your back. Sit in a shallow half-squat, place your palms on your hips, and have a slight arch in your back. Round your spine at the thoracic region as you rise slightly from the squat. Then arch your back again.

How much to perform: 6-8 repetitions.

7. Squat Bend for Back and Shoulders

Lower yourself into a deep sumo squat, with your back slightly tilted and your palms on your knees. Start bending first to one leg, then to the other. Do this exercise to warm up before your dynamic workout.

How much to perform: 6-8 turns in total.

8. Tilts to the floor with a turn

Stand up straight, spread your arms to the sides, place your feet wide. Start bending towards the floor, turning your body and trying to touch the floor first with one hand, then with the other. Keep your back straight, do not strain your neck, and move your shoulders away from your ears.

How much to do: 8-10 inclinations in total.

9. Squats with arm raises

Spread your legs wide and raise your arms above your head. Lower your pelvis down, squatting until your thighs are parallel to the floor. The arms move synchronously, going down along with the squat. During the squat, do not bring your knees forward of your toes and do not lift your heels off the floor.

How many to perform: 8-10 repetitions.

If you want to make this exercise easier to warm up before training or you are not planning heavy training, you can do half squats:

10. Lateral lunges to warm up the legs

Spread your legs wide, arms folded near your chest. Start squatting, transferring your body weight to your right leg until it is parallel to the floor. dropping into a side lunge. The left leg remains fully extended. Then straighten up and lunge onto your left leg. Perform side lunge rolls to properly warm up your legs before training.

How much to do: 8-10 lunges in total.

11. Lunges to warm up your legs

Stand straight with your feet slightly narrower than your shoulders. Begin lunging backwards while raising your arms above your head. It is not necessary to lower your knees to a right angle; in the warm-up before training, an incomplete range of exercises is acceptable. If you have difficulty maintaining your balance, you can put your hands on your waist or hold on to a wall or chair.

How much to do: 8-10 lunges in total.

If you want to make this exercise easier or you don’t plan on doing heavy training, you can do half lunges.

12. Tilts towards the foot for the back of the thigh

Stand up straight, place your right hand on your waist, and raise your left hand above your head. Place your right leg half a meter forward, resting on your heel, and straighten it completely. Then bend down towards your right leg with your back straight, touching your right toe with your left hand. The left leg bends at the knee. Feel the stretch in your hamstrings, hamstrings, and calves.

How much to do: 5-6 bends, first on one leg, then the same amount on the other.

13. Tightening the knees to stretch the buttocks

Stand up straight, bend your arms and keep them near you. Lift the knee of one leg up and pull it towards your chest with your hands. Feel the stretch in your gluteal muscles. Then return to the starting position and pull your other leg towards you.

How much to do: 8-10 knee pull-ups in total.

14. Foot Pulls to Stretch the Quadriceps

Stand up straight, lower your arms along your body. Bend your leg and pull your foot toward your buttocks with your hand. Hold for a second, stretching your quadriceps (front thigh). Then return to the starting position and pull the foot of the other leg towards the buttocks.

How much to do: 8-10 foot pull-ups in total.

Stage 4: Cardio Warm Up

In the final phase of the warm-up, we'll do a couple of cardio exercises to further warm up and raise our body temperature. The speed and intensity of the exercise can be increased or decreased, the duration of the final cardio warm-up is 2-3 minutes. The speed and pace of the exercises depends on your capabilities.

1. Running in place with shin overlapping

Stand straight, bend your elbows, palms facing forward. Start running in place, raising your legs high, your arms moving freely along your body. Loop your legs as if you were trying to hit your buttocks with your heels.

How much to do: 25-30 laps in total.

If running is contraindicated for you, then walk in place at a fast pace, raising your knees high (exercise #1 in the first stage).

2. Jumping rope

Stand up straight, bend your arms at the elbow and spread them to the side - as if you were holding a jump rope in your hands. Start making light and soft jumps in place, imitating jumping rope. There is no need to jump too intensely; after all, this is a warm-up before training, and not the training itself.

How many to perform: 25-30 jumps.

If jumping is contraindicated for you, then continue to walk in place at a fast pace, raising your knees high. Engage your arms by moving them up and down (exercise #2 in the first stage).

3. Jumping with arms and legs raised

Remain standing straight with your feet together. While jumping, spread your legs wide and bring your arms above your head. Keep your knees slightly bent. Land softly on your toes to reduce stress on your joints. Breathe to the rhythm of your jumps. These jumps are called Jumping Jacks, and they are great for both warming up and any cardio workout.

If jumping is contraindicated for you, then instead of jumping, alternately move one leg to the side, then the other. Hands move synchronously.

How many to perform: 20-25 jumps.

Stage 5: Restoring breathing

Be sure to remember to restore your breathing after performing cardio exercises by taking a deep breath in and out for 30-60 seconds. Choose one of the exercises below or do both.

1. Restoring breathing with a tilt

Raise your arms straight above your head and take a deep breath. As you exhale, tilt your body and arms, exhaling deeply and fully. Feel your heart rate decrease and your rapid breathing calm down.

How much to do: 8-10 bends.

2. Restoring breathing with squats

This exercise is best suited for those who feel dizzy when tilting their head to the floor as in the previous exercise. Sit down with your arms crossed at your chest and take a deep breath. As you exhale deeply, straighten up completely and raise your arms above your head.

How much to do: 8-10 bends.

Stage 6: Special warm-up

If you perform strength training with heavy weights, then be sure to also pay attention to a special warm-up. It is aimed at maximum warming up of those muscles that will actively participate in the training. As part of a special warm-up, you should perform exercises from the main complex, but without weights or with light weight (20-30% of the maximum).

Let's give an example of a special warm-up. Let's say you plan to do squats with a barbell weighing 80 kg. This means that before this exercise you should do a warm-up set of 10-15 repetitions with an empty bar or with a bar weight of 20-30% of the maximum weight.

A special warm-up should be performed immediately before an exercise or before training an entire muscle group. Attention, a special warm-up does not replace a general warm-up before training! This is only one of the stages of the lesson, but also very important.

We emphasize once again that a special warm-up is performed after the general one, and not instead of it.

How to warm up before running or doing cardio?

How to properly warm up before running or other cardio exercise? In this case, proceed according to an absolutely similar scheme: a small cardio warm-up for 2 minutes (running in place, light jumping rope) and then joint gymnastics + stretching. And only after that, proceed directly to cardio training, gradually increasing the intensity.

Many people think that it is not necessary to warm up before a cardio workout. However, this is not true. Muscles, joints, and heart receive serious stress while running and jumping, so it is very dangerous to exercise without warming up. Just walking and gradually increasing intensity without doing warm-up exercises for joints and muscles is not enough! Be sure to do joint exercises and stretching before cardio training.

Check out our other selections of warm-up exercises:

Ready-made warm-up and cool-down for arm and shoulder training
Ready-made warm-up and cool-down for back and biceps training
Ready-made warm-up and cool-down for chest and triceps training
Ready-made warm-up and cool-down for abdominal and back training
Ready-made warm-up and cool-down for leg training
Ready-made warm-up and cool-down for running or cardio
Universal warm-up for the whole body for 5 minutes
Universal warm-up for the whole body for 10 minutes

Features of warming up before training:

We warm up from top to bottom (neck, shoulders, arms, chest, back, core, legs). But this is rather a traditional approach to warm-up exercises; the order of the exercises does not play a fundamental role.
Warm-up should take place at a dynamic but gentle pace. Your goal is a gentle warm-up and preparation for more intense exercise. You should feel warm throughout your body from the warm-up, but don't overdo it.
You should start warming up with a slow pace and small amplitude of movements, gradually increasing the pace and amplitude.
Avoid long static positions; warm-up before training should include dynamic exercises. Do not confuse this with post-workout stretching, which involves freezing in one position for 30-60 seconds to stretch the muscles.
When warming up before training at home or in the gym, avoid sudden movements and try to perform the exercises smoothly. You should not allow pain or discomfort in the joints (crunching in the joints may be, this is not scary).
If you work out in a cool room (or outdoors), then dress warmly to warm up faster or increase the warm-up to 15-20 minutes.
If you know that you will train some part of your body particularly intensely today, then pay special attention to it during your warm-up. For example, on a lower body workout day, thoroughly stretch your hips and knees, and stretch the muscles in your legs and buttocks.
If you work out at the gym, you can use a treadmill or elliptical trainer as a cardio warm-up. Always start at a slow pace and let your heart rate rise gradually.

Wherever you exercise: at home, on the street or in the gym, be sure to warm up before training, and then physical activity will bring you pleasure, benefit and results.

See also:

Universal warm-up before training for 5-10 minutes
Joint warm-up for 5 minutes: before training and for exercise
Exercises for weight loss while standing: 20 exercises without jumping
Exercises for older people: 10 simple exercises

How to choose the right one

Games and exercises used for warm-up usually do not have an educational function related to the content of the training. They rather create the mood and synchronize the group’s attention, contributing to a normal working mood. Depending on the type of energy and mood that needs to be established in the group, the warm-up can be very fun, active and dynamic, or slow, relaxing and even calming.

Although the warm-up itself does not have any particular informative benefit, it can be given such an interpretation, emphasized in such a way that it illustrates or trains something in the topic under discussion (for example, memory, attention), and is logically connected with the material being studied.

For example, the “Prodigal Bunny” exercise is usually carried out in addition to dating games - so that the participants learn additional information about each other. Its essence is as follows - one chair is removed and the driver, trying to take an empty seat, offers to change seats to those who have a cat, who wears a ring, loves pears, loves drawing, fishing, etc. Those. names a common characteristic that unites several training participants, and those who have it change places with each other.

But if you place the emphasis differently, such a warm-up can easily be brought to a serious topic of business training. For example, in order to connect it with the material that will be studied, for example, in negotiation training, you should explain: “This exercise requires attentiveness and speed of reaction. When negotiating, you also need to be attentive to your interlocutor and quickly respond to his actions.”

Without a very obvious link to the topic of the training, participants will not be able to understand why they performed THESE actions. There will be a feeling that what is happening is not serious. But, thanks to the information voiced, it fits quite harmoniously into the mainstream of the training, and the trainer will most likely be forgiven for the “frivolous exercise.” Meanwhile, the group shook itself up a little, perked up, and received material to move forward in content. With peace of mind he can move on to a new topic.

Thus, when choosing a warm-up, it is important to take into account the content aspect of the training - to find the meaning in it and convey it to the participants, to build a bridge into the business topic. But, in addition to this, the games and exercises selected for warming up must correspond to the main function of “warming up” the participants and relieve the atmosphere as much as possible.

You cannot use exercises that affect the sphere of personal inclinations and interests, or make them a subject of general fun, or lower social status. This is especially important in groups where there are people with physical or emotional limitations (for example, they do not like to be close or touch each other) and when working with a high-status audience (for them, humorous warm-ups can be replaced with logical and intellectual tasks).

Be easy to explain, understand and participate . Uncomfortable exercises - those you don’t like, and also in the case when it is not clear what can be achieved with their help (draw attention to the material being presented, relieve tension, fatigue, increase group cohesion; stretch muscles, memory, awaken creative activity, etc.) d.), not worth taking.
Involve all participants - after all, the process is needed throughout the group. Games where participants are eliminated should be eliminated.
Be dynamic (due to the mental or motor activity of the participants), interesting (participation in it should bring satisfaction), positive, and not infringe on any of the participants .
Correspond to the time of day and stage of training.
Warm-up at the very beginning of the training should involve the group in the process, motivate them to work, and awaken the desire to be active. During short breaks for tea and coffee, it is advisable to involve the body - to shake up the group and increase attention.
The most energetic, active games and exercises - energizers (energizers) are used after the lunch break (at the beginning of a new training block). They help switch energy from the stomach to the head, and bring tired participants out of their afternoon slumber. In the second half of the training day, mental (intellectual) warm-ups are also useful, which activate attention and contribute to more effective perception of the material.
And finally, warm-ups at the end of the training should relieve fatigue and help recreate the structure of the acquired knowledge, and take place on an emotional high. “Quiet games” with elements of creativity are suitable for this.
Take 3-5, maximum 10-15 minutes. You need to finish the warm-up at the moment when the energy goes up, but do not wait until the peak is reached, otherwise the participants will get tired of performing some of its actions, and an emotional decline will occur.

Thus, in order to avoid sabotage, when choosing a particular warm-up, it is important to focus on the following factors:

What effect is needed now?
Current status of the group.
Age, gender, hierarchy of positions, physical characteristics of the participants.
Contents of previous and subsequent work.
Time of day and stage of training.

To successfully conduct a warm-up, the trainer, among other things, must be energetic himself and generate the energy necessary for the group.

Warm-ups in trainings are good toys that will increase group dynamics

Why do we need warm-ups? In general, warm-ups can be divided into several types - warm-ups for acquaintance, warm-ups - energizers, warm-ups - calmers. As their names suggest, warm-ups primarily serve to manage the dynamics of group activities. Let's look further at a few warm-ups and start with energizer warm-ups, which serve to restore the energy of the group (increase group dynamics). It is no secret that training is a fairly intense form of training, during which participants spend a large amount of energy.

Below are some of them.

Vertebrae-cars

Goal: to achieve, through the study of the structure of the spine, the stage of physical self-awareness and relaxation

Drop the “train head” down. Let the “locomotive” drag away the “little vertebrae” one after another (i.e., bend gradually).

Hang down from your tailbone (i.e., hang your head as low off the floor as your physical condition allows).

In the reverse order - from bottom to top - line up your vertebrae (this is the juice of the exercise - you need to unbend not quickly, not immediately, but including energy: gradually unbending, you imagine how your vertebrae fall one after another into THEIR places). After each action (“hitting” each vertebra in its place), give direction to the bones of the skeleton and watch for muscle relaxation.

Remember that you are not a disembodied spirit, but are quite real and tangible.

Santiki-candy wrappers-limpopo

Goal: recharge the group with energy, move a little

A participant (driver) is selected and led out the door. The rest stand in a circle and choose a leader, after which they begin to clap their hands in a single rhythm and loudly repeat “Santiki-candy wrappers-limpopo”.

The driver stands in the center of the circle, at this time the leader, unnoticed by the driver, changes the movement a little - for example, he adds head nods to the clapping. The task of the group is to quickly change the movement, but so that the driver does not guess who is leading. If the driver guesses the leader, then the leader becomes the driver and goes out the door, the group chooses a new leader and the game is repeated.

Let me remind you that “Santiki-candy wrappers-limpopo” is repeated throughout the entire game.

Usually, at first it’s easy to guess, but as the game progresses, it becomes more and more difficult, as the group learns to repeat the movement faster and more accurately, without looking directly at the leader; the leader learns to catch moments when the driver is not looking at him.

The game is very fun, as there are a lot of funny movements, and a lot of funny moments - then someone continues to clap when everyone has been jumping for a long time, then something else. It trains attentiveness and observation very well.

Host houses

Goal: move around, defuse the situation in the group

All participants stand in a circle, divided into “threes”. The first and third take hands so that the second is between them inside. The one inside is the “master”, the one holding hands is the “house”. When there are a lot of people (20 people and above), the leader remains constant (that is, the coach), he only commands, but does not participate in the game himself.

The presenter can use three commands: “hosts”, “houses”, “earthquake”. At the command of the leader “master!” those who are standing inside the “house” must quickly change their “house”, i.e. jump out of “yours” and jump into another. At the command “houses!” - the “owner” remains in place, and the “houses” abandon their “owners” (without letting go of their hands) and find new “owners”. The main thing is that the “owners” remain in place, and do not rush around with the “houses” (although they still rush around). The third command is “earthquake!” After this command, everything collapses: the “houses” let go of their hands and the “threes” must form new ones. Who was who in the “former life” does not matter, the “owner” can become part of the “house”, the “house” can become the “owner”. And so on until everyone's insanity...

When there are few people, up to 20 people, the game can be built as follows. There should be “threes” plus one person - the leader (first this coach). The presenter will also participate in the game. The players are told what the leader's commands can be and what to do, and it is also said that the one who is left alone after the command and action becomes the leader. After his first command (for example, “hosts”), the presenter also looks for a “house”. Someone doesn’t have enough “house”, he becomes the host and pronounces his command.

The coolest thing is when people quickly understand that after the command “earthquake” it is more convenient to become a “house”, since it is safer. And now clouds of “houses” are rushing around the hall, lacking “owners”. And at some point, “part of the house” abandons the other half and jumps into someone’s “house,” and his other half is left alone. Just like in life... don't click your beak...

Playing this game is easier than describing it... But it is very funny, people laugh until they drop.

Paper balls

Goal: A fun motor warm-up that will invigorate the training participants Number of participants 6-20 people Time 10-15 minutes

Progress of the exercise

Divide the audience into two equal halves, for example by placing a rope on the floor. Also divide the participants into two equal teams. Give each person a stack of newspapers or used A4 paper. Teams must crumple up the paper and make a lot of paper balls. Teams line up so that the distance between teams is approximately four meters. At the leader’s command, they begin to throw balls towards the opponent’s side. The players of each team try to throw the balls that are on their side to the opponent’s side as quickly as possible. Exactly two minutes later, upon hearing the command “Stop!”, you will need to stop throwing balls. The team whose side has fewer goals wins. You cannot cross the dividing line.

The warm-up itself is extremely fun and noisy, which allows you to defuse the situation and recharge the participants with energy. A set of warm-ups to start group thought Below are several warm-up tasks that will help start a group discussion on an abstract topic, which in turn will relax the participants a little and distract them from smart theory.

Chicken and egg

Problem: It is known that one and a half chickens lay one and a half eggs in one and a half days. How many eggs will two hens lay in three days? Answer: four eggs

One and a half chickens * one and a half days = one and a half eggs one chicken * one and a half days = one egg two chickens * one and a half days = two eggs two chickens * three days = four eggs answer = 4 eggs

First, each participant solves the problem individually and writes down the answer on a piece of paper. Then, in 20 minutes, the team of participants must come to one common decision. The coach can record their discussion and argument on video and then conduct an analysis. The game is lively, with great interest for the participants and for the coach himself. There are no indifferent people.

Buying and selling houses

Problem: One man decided to start a business buying and selling houses. So he bought a house for 5,000 and sold it for 6,000. Then he bought a house for 7,000 and sold it for 8,000. The question is: did the man make a profit and if “yes,” then how much.

According to the procedure, first everyone counts for themselves and writes down their answer on a piece of paper, and then the training participants must agree and find 1 correct solution.

Surprisingly, but true: they make mistakes in this simple task. Answer: 2. But the following answers are found: 0, 1, 2, 3. People argue with foam at the mouth, proving that they are right.

Burning ropes

Problem: There are two heterogeneous ropes of different lengths and widths. However, each one burns for exactly one hour. It is useless to fold the ropes - it is not known how long half will burn - because... the composition of the rope is heterogeneous. You need to measure exactly 15 minutes of time. There is no clock.

Answer: We set fire to one rope from one end, and the second from two ends. In half an hour, one rope will burn completely, and a piece of the second will remain, which we set on fire from the other end. It will burn for the required 15 minutes.

How to choose the right hairdresser?

Problem: While passing through a small town, one merchant stopped by a restaurant for a bite to eat, and then decided to get a haircut. There were only two hairdressers in the town, and in each there was only one master, who was also the owner. In one, the barber was unkemptly shaved and had a bad haircut, while in the other, he was clean-shaven and had an excellent haircut. The merchant decided to get his hair cut at the first barbershop. Do you think he made the right choice?

Answer: The merchant correctly reasoned that since there are only two barbers in the city, they probably cut each other’s hair. This means you have to go get a haircut from someone who has a bad haircut.

Hat seller

Task: A seller is selling a hat. Costs 10 rubles. A buyer comes up, tries it on and agrees to take it, but he only has 25 rubles. The seller sends the boy away with these 25 rubles. change it to a neighbor. The boy comes running and gives 10+10+5. The seller gives the hat and change for 15 rubles. After some time, the neighbor comes and says that it’s 25 rubles. fake, demands to give her money. What should I do. The seller reaches into the cash register and returns her money. QUESTION: How much was the seller deceived?

Answer: We reason: seller’s income: 25 rubles from the boy expenses: hat (10 rubles) + change (15 rubles) + neighbor (25 rubles) total 25-50 = -25, i.e. loss of 25 rubles You can argue differently: the neighbor stayed with her money (she gave 25 rubles for exchange, then took 25 rubles from the merchant), i.e. it can be ignored. The buyer left with 15 rubles in change and a hat for 10 rubles, i.e. the merchant's loss was just 25 rubles (15 rubles in change + 10 rubles cap)

About socks

The following very simple problem is one of the many entertaining problems that have gained wide popularity

Task: In a dark room there is a closet, in the drawer of which there are 24 red and 24 blue socks. How many socks should you take from a drawer so that you can definitely make at least one pair of socks of the same color?

Answer: Usually the question in the problem is answered incorrectly: 25 socks. If the problem asked how many socks should be taken from a drawer so that among them there are at least 2 socks of different colors, then the correct answer would indeed be: 25 socks. But in our problem we are talking about the fact that among the socks taken from the drawer, at least 2 socks are of the same color, so the correct answer to the problem is different: 3 socks.

If I take 3 socks from a drawer, then they will either all be the same color (in which case I will definitely be able to choose at least 2 socks of the same color from them), or 2 socks will be the same color, and the third sock will be a different color, which will allow me also make a pair of same-color socks.

Examples of warm-ups

Below are descriptions of exercises and games for warming up - they are grouped taking into account changes in the state of the group at different stages of training.

For initial setup

Before the start of the training, a warm-up complements the familiarization exercises and serves as the initial setup of the group.

“Get some napkins.” A fun exercise that creates a positive atmosphere and helps clarify some personal issues. The trainer invites those present to sit in a circle and, with the words “In case you need it, take as much as you want,” he passes the package around the circle. When everyone has taken away the napkins (usually they take about ten, rarely just one), he turns to the group: “Please introduce yourself and tell as many facts about yourself as there are napkins you took.”

In business training, facts may be relevant to the topic being studied (for example, how I can accomplish my sales plan).

"Three goals." Participants in threes describe their goals for the training, and the 3 most important ones are selected. Next, the groups unite according to the 3+3 principle, select 3 common goals, and so on in increasing order until one common group is formed. She also makes a general list of 3 goals. One of the participants then announces it.

"Rank". The coach invites the group to line up in ascending order depending on the given characteristics:

by height;
hair color (from light to dark);
height of heels (in the “female” audience);
birthday number;
duration of work in the organization (from “newcomer” to “old-timer”).

Physical activity is a good way to relieve nervous tension. It can be emphasized that, depending on the evaluation system (the criterion being assessed), any person can be first or last.

"Encryption". A small intellectual challenge that will help participants concentrate. The trainer reports: “This morning my agents intercepted the competitors’ encryption. It contains the names of all those presently gathered. The only thing we know is that each name is a message, and the subject of the letter is the strengths of our team in the person of our employees. Agents were able to decipher the signature - BUFFALO. Your task is to unravel the rest of the encryption."

Each participant deciphers his name so that a sentence is created that describes his best sides. This will take 5-7 minutes. For those who cannot cope with encryption on their own, the whole group helps.

If you need to connect the warm-up with the topic of business training, you can mention that in order to avoid the “traps” on the path to developing your business, it is important to be able to read “between the lines.”

To unite the group

And now the newly acquainted participants overcame their natural tension and shyness, and began to express their emotions more clearly and variedly. Disputes arose, heated discussions, perhaps even claims. The time is coming to form a stable team and start working. Accordingly, warm-up at this stage of group work should be aimed at developing the skill of cohesive action and a smooth transition to the content of the training.

"Typewriter". Participants come up with and write on the board a goal for the upcoming module. The resulting phrase is divided into letters. Each team member is assigned one letter in order of pronunciation (in a small group, participants are assigned individual words). Next, the phrase “printed out” on a typewriter:

the first “letter” claps its hands once, followed by the second, third, etc.;
the space is knocked out with one general clap,
punctuation marks - everyone claps their hands twice.

A sentence is typed when the typewriter “claps” it at a uniform pace, following the order of the letters and silently. This is not always possible the first time.

For motivation and concentration

Before starting a new block, you need to increase your concentration.

"To ten". This warm-up (and part-time team game) develops reaction speed and activates the attention of everyone present at the training.

The coach slowly turns around in the center of the circle and counts out loud to 10. Having stopped, he points to one of the group and calls out any number up to 10. The one who was named quickly shows it on his fingers, and his neighbors on the right in a chain depict the remaining numbers up to 10 ascending. Anyone who makes a mistake or delays becomes the new driver.

"Fox Hunting" A fun, dynamic warm-up is an energizer that will help relieve stress after studying complex material and switch attention from one training topic to another.

Those present depict a fox tail - they place their hand behind their back and press their palm (the back side) to their lower back. The trainer voices the story: “The best way to catch a fox is to pour salt on its tail,” and commands “Catch it!” Everyone runs freely around the hall along it, trying to touch the “tail” of the other “fox” with their free hand and at the same time not being caught. The participant who had salt poured on his tail (touched his palm) stops and continues to “catch foxes” without leaving his spot.

The coach makes sure that the rules are not broken.

Under active work

The participants have reached peak performance and have sufficient trust in each other. They are collected - they easily perceive the most important, key topics, and are able to solve the most complex and daring tasks. Warm-ups at this stage of training are also as daring as possible.

"Menagerie". Sitting in a circle. The trainer invites everyone to take turns naming an animal. Everyone listens, trying to remember who will call who. For better memorization, everyone first repeats what the previous participants said, and then names their animal (using the snowball principle).

Next, the trainer sets the rhythm in which the exercise must be performed - 2 clapping hands and 2 strikes of the palms on the knees.

It looks like this: the first participant claps his hands twice, names his animal (“fox”), hits his knees twice and names the animal of the one to whom he wants to pass the move. The one whose animal was named picks up the rhythm: clapping his hands twice, he names his animal (“cat”), hits his knees twice and names someone else’s animal, etc.

The pace of execution gradually increases. The one who makes a mistake, after clapping his hands, must not name, but depict his animal - make its characteristic sound. The rest, passing the move to this participant, play this sound instead of the name of the animal.

This exercise is only appropriate in a well-warmed-up group with a high degree of trust.

After lunch

After lunch, the “boiling of the brain” is replaced by slight laziness. To bring participants back to a collected state and continue working, you need to a) shake them up and b) help increase their concentration. Motor warm-ups - energizers and energizers - will perfectly cope with the first task, and logical and intellectual tasks with the second.

“And I’m going...” The group sits in a circle, one chair is empty. The player sitting on the left quickly changes to him and says: “And I’m coming!” A second one moves into his place with the words “And I’m nearby!”, followed by the third in the chain: “And I’m a hare!” The fourth, occupying the vacant chair, says: “And I’m with...” and names anyone from the team, who sits in his place. At the point where the circle is broken, the chain begins again, the participants change seats faster and faster, and so on until the required intensity.

“Draw without lifting the pencil.” Puzzles familiar from childhood engage the brain and help one go beyond ordinary logic. Their essence is simple - to draw some form without lifting the pencil or tracing the line twice.

"Thirty three". An excellent afternoon warm-up - it turns on the mind and body at the same time, and is wonderfully invigorating.

Stand in a circle or semicircle. Those present must count down the chain to 33. But there are several small “tricks”:

a number divisible by “3” is replaced by clapping your hands;
the number containing "3" is replaced by crouching;
a number divisible by "3" and containing "3" is replaced by a squat clap.

Usually the group accurately counts to 9, and gets confused: some cannot quickly remember the multiplication table, others confuse the movements. You have to start over again - with the participant who made a mistake. But vigor and good mood are guaranteed!

To get rid of tension

The participants received a lot of new information and worked it out in created situations. But the end of the training is still far away, and in order to “refuel the batteries” of everyone present, a small warm-up is needed to relieve tension and fatigue.

"Charger". Standing in a circle. The coach invites: “Now everyone will remember any exercise from their morning exercises, and we will do exercises together.” And he himself demonstrates the first exercise, performs it with the group 3 times, and passes the move clockwise in a circle. The new physical educator gives his exercise, also repeats it three times with the group, and so on in the chain.

Fast, energetic exercises bring laughter, while relaxing exercises bring a feeling of satisfaction. Knowing this, you can command: “And now – something invigorating! And now – relaxing!”, and manage the emotional and energetic state of the group. It is also useful to complement this warm-up with fun music like “Deep breath, arms wider”

And if you mention it before starting it, in order to encourage others to take the necessary activity, it is important to take leadership and show a personal example - as it was now, it can serve as a bridge to the relevant business topic.

"Mrs. Mumble." Another fun workout warm-up that's great for relieving tension and provides a good backdrop for you to continue working on.

Sitting in a circle. The first player, in a stern voice and with the most serious expression on his face, turns to the neighbor on the right: “Excuse me, have you seen Mrs. Mumble?” He answers with the phrase: “No, I didn’t see it. But I can ask my neighbor,” and also seriously asks the first question to his friend on the right side, and so on in a circle. An important condition is that participants must ask and answer questions while looking into the interlocutor’s eyes and not bare their teeth, i.e. don't smile. The facial expression and voice are very comical. The exercise is counted as completed when the dialogue is transmitted along the chain without laughter or mistakes.

To sum it up

At the final stage, it is important for participants to remember everything they have learned, to feel the value of what they have learned, and, of course, to consolidate a positive attitude - in order to experience the desire to act.

"Group drawing" . A creative and at the same time dynamic warm-up in which teams “depict” their thoughts, conclusions and reflections in every way: drawing, sticking stickers, making collages and team presentations.

"Wishes in the sunshine." Each group member draws a sun with rays on a blank sheet of paper (according to the number of participants, except themselves). Write your own name in the center of it. Next, the drawing is passed around the circle - all participants leave their compliments and wishes between the rays. Having passed through the entire chain, the drawing returns to its owner.

Training games and warm-ups card index on the topic

Training games and warm-ups used

in the work of a teacher-organizer

The purpose of the training: self-knowledge and therapy, self-research, self-improvement, personal and professional growth, knowledge of one’s untapped potential.

Tasks:

open and realize your views and habits;
create new inspiring interpretations;
live joyfully, brightly, making your most cherished dreams come true.

Age: high school students, students of educational institutions.

Participants: 15-20 people.

Operating hours: 3 hours; break 10 minutes.

Relevance: Personal growth is not just reading interesting books and taking all kinds of useful courses...

First of all, this is a conscious decision to simply become yourself, to gain true inner freedom. Habits, laziness, and fear can interfere with this. Passion, willingness to take risks, patience and consistency will help. What is more about you? – That’s what you’ll come to!

Why is personal growth important: The most important thing is the initial recognition of the uniqueness and intrinsic value of the human personality, and awareness of the value of one’s existence, taking responsibility for actions taken, solving the problem of authenticity as the desired result of the training, and, accordingly, an indicator of personal growth. This is exactly what is achieved in personal training.

Training structure:

Org. moment – 4 minutes
Introduction – 5 minutes
The goal of the task is 3 minutes
Warm-up – 5 minutes
Main part – 5 hours 20 minutes (320 minutes)
Reflection – 20 minutes
Org. end – 3 minutes

Progress of the training session:

Warm-up Exercise “Funny Ball” – 5 minutes
Exercise “Dozen” – 15 minutes
“Analysis of the moments on which we waste time” – 15 minutes
Exercise “Intonation” – 15 minutes
Game “Guess the communication style” – 20 minutes
Exercise “Autopilot” – 15 minutes
Game “Creation of the World” – 25 minutes
Exercise “I am who I am” – 15 minutes
Game “Me in the future” – 15 minutes

Break 20 minutes.

Exercise “If +, then I would become +” – 20 minutes
Exercise “But +” – 25 minutes
Exercise “Figure formations” – 15 minutes
Exercise “Steps” – 10 minutes
Exercise “Bring it to the end for me” – 20 minutes
Exercise “10 Commandments” – 10 minutes
Exercise “5 steps” – 10 minutes
Exercise “Slalom” – 40 minutes
Exercise “Event” – 20 minutes
Exercise “Gift” – 15 minutes

Structure:

Everyone takes their seats in a circle.

- Hello. We + will conduct training for you today on unity. The goal of our training is self-knowledge and therapy, self-research, self-improvement, personal and professional growth, knowledge of one’s untapped potential.

The concept of personal growth:

Personal growth by process:

Awareness of aspects of one's own personality,
Awareness of your potentials and capabilities,
Increasing the level of psychological competence,
Resolving internal conflicts,
Self-actualization of personality,
Interest in self-knowledge.

Personal growth based on the result:

Self-acceptance
Understanding and acceptance of others,
Building harmonious relationships with others
Mental balance and harmony.
The emergence of new forms of self-realization.

Warm-up “Funny Ball”

Purpose of the exercise: warm up, develop the ability to speak and listen to compliments.

- Let's start today with a game. Taking turns throwing this ball to each other, we will talk about the unconditional merits and strengths of the one to whom the ball is thrown. We will be careful to ensure that everyone has the ball.

Exercise "Dozen"

Purpose of the exercise: “Intellectual warm-up”, training skills of confident behavior in situations where you need to quickly respond to a changing situation.

Description of the exercise: Participants are located in a circle. The driver points to any of them and names a number from 2 to 12. The one to whom the driver pointed demonstrates the named number on his fingers (if it is more than 10, then in two steps). The one standing to his right shows on his fingers a number one less, the next right neighbor shows another one less, etc., until zero is reached. Whoever makes a mistake or hesitates is out of the game.

Discussion: What skills do participants think are being developed in this exercise?

“Analysis of the moments where we waste time”

Participants are tasked with analyzing to what extent they are wasting time on the following points

1. Waste of time when setting a goal

Do I have a systematic overview of the challenges that arise in my field of activity?
Do I understand the relationship between my work and the functioning of the entire enterprise?
Does my workload match my capabilities?
Are my small problems consistent with the larger purpose of my work?
Do I manage my subordinates by setting specific goals (goal-oriented management)?
Am I working on myself regularly? (new ideas, knowledge, skills.)?

2. Lost time during planning

Do I know the approximate distribution of time (in %) required to complete the upcoming tasks?
Am I prepared for possible difficulties while doing my job?
Do I allow for contingency time for emergencies, crises, or interruptions?
Am I taking precautions against interruptions so I can stay focused on my work?
Is my schedule of business visits and business trips organized?
Do I record deadlines, activities, tasks in a time diary?

3. Lost time when making decisions

Do I evaluate the work before I start it (is it worth the time investment)?
Am I prioritizing things based on their importance?
Am I devoting the right amount of time to individual tasks according to their importance (importance and urgency)?
Do I keep track of calls, visitors or meetings that are not important?
Am I working on big things and spending no more time on the little things than necessary?
Can I free myself from routine work when necessary?
Am I addressing the main issue when completing the task assigned to me?
Am I able to avoid being distracted by private conversations between tasks?

4. Lost time due to insufficiently clearly organized work

Am I managing my time working on one problem wisely?
Am I delegating?
Do I have assistants to whom I can delegate tasks?
Is my workplace in order?
Do I use technical tools that make my work easier and faster?
Am I interested in issues of systematic simplification of labor in my field of activity?
Am I able to correct mistakes in a timely manner and not repeat mistakes?

5. Lost time when starting work

Do I plan the upcoming work day in the evening?
Do I chat with my colleagues before I start work?
Do I take care of personal matters first?
Do I read newspapers at the beginning of the day?
Do I need time at the beginning of the day to get started?
Do I think things through before I start?
Am I making sure I am sufficiently prepared for my work activities?
Do I often put off important things?
Do I deal with difficult problems at the end of the working day?
Am I completing my tasks?

6. Waste of time when creating a daily routine

Do I know my personal work rhythm and productivity schedule?
Do I know my daily productivity patterns?
Does my work routine follow these rhythms?
Am I planning favorable times of the day for the most important tasks?
During my most productive hours, am I working on unimportant issues or routine activities?

7. Lost time when processing information

Am I choosing reading material based on its importance?
Do I skim through information to “grab” the main thing and only then get acquainted with the details?
Do I end a conversation, call, or meeting if any continuation seems futile?
Before a conversation, do I check my goals and those of my interlocutors to avoid wasting time?
Do I write drafts of my correspondence?
Do I use diagrams for routine work?

List of major time sinks

Fuzzy goal setting
Lack of priorities in business
Trying to do too much at once
Lack of a complete understanding of upcoming tasks and ways to solve them
Poor day planning
Personal disorganization, cluttered desk
Excessive reading
Bad dossier system
Lack of motivation, indifferent attitude towards work
Searches for records, addresses, phone numbers, etc.
Disadvantages of cooperation or division of labor
Unscheduled visitors
Inability to say no
Incomplete or late information
Lack of self-discipline
Inability to complete a task
Sticky phone calls
Distractions
Long meetings
Insufficient preparation for conversations
Lack of communication or inaccurate feedback
Chat on private topics
Excessive sociability
Excessive business records
Postponement syndrome
Desire to know all the facts
Long, useless waits
Haste, impatience
Too little delegation
Insufficient control over delegated matters.

Exercise "Intonation"

Goal: correction of isolation.

On small pieces of paper the group writes the name of any feeling or emotion. Then the sheets are collected, shuffled and distributed again. Now the group decides which phrase or line from the verse to take as the basis for further actions. After this, the participants take turns pronouncing this phrase with an intonation corresponding to the feeling that is written on their piece of paper. The rest of the group guesses with what intonation the phrase was pronounced.

Game “Guess the communication style”

The purpose of the game: to teach participants to diagnose their own and their interlocutor’s communication style, to find out the factors influencing the choice of a particular communication style, and to develop the skills to quickly select the best option for their own behavior.

Participants are divided into three subgroups of five to six people, each of which prepares a skit for presentation, reflecting a certain style of communication - conventional (business), manipulative, primitive. (A brief description of communication style is provided to each subgroup on a separate card.)

Discussion: spectator participants analyze the skits shown to them, answering the following questions: What can you call the communication style that the subgroup showed?

Exercise "Autopilot"

Goal: awareness of your aspirations. Increased self-confidence.

Participants think about what they would like to become: how to behave, how to treat themselves and others, etc. In accordance with this, everyone draws up a program for their “autopilot” according to a certain scheme, for example: “I am confident in myself; I am friendly." When the program is ready, each participant reads it out loud so that those present become convinced that this is exactly the person.

Purpose of the exercise:

formation of attitudes towards identifying positive personal and other qualities;
the ability to introduce yourself and make initial contact with others

Participants are given the following explanation: you should try to reflect your individuality in the performance so that all other participants will immediately remember the speaker. For example, “I am tall, strong and confident. My appearance is ordinary, but my hair is a beautiful color and slightly curly, which is the subject of slight envy of many women. But the main thing I want to draw your attention to is that with me in any company it is interesting and fun, you know, as a rule, I play the role of toastmaster” or “I am of average age, my appearance is not flashy, my abilities and capabilities are ordinary. The only thing I understand, maybe better than others and am ready to devote all my time to, is cooking and treating deliciously. I promise everyone an apple pie for tea.”

Game "Creation of the World"

Goal: creative self-disclosure of participants and increasing their competence in the field of social adaptation during the job search process.

Required materials: a sheet of Whatman paper, scissors, glue, colored markers.

After the “world has been created,” the trainer cuts a piece of whatman paper into a number of pieces equal to the number of working subgroups. Next, he shuffles and confuses the cut parts, after which he distributes to each subgroup one part of the “created world” with the following task:

describe the inherited part of the created world;
give everything the necessary names;
emphasize the characteristic features;
political system;
areas of activity;
import and export items;
approximate population;
what the population does, the most popular professions;
is there unemployment, prospects for the development of the labor market;
cultural traditions (anthem, flag, slang, myths, legends, norms, rules, standards of life and behavior, what a foreigner needs to know and be able to do to get into the state, etc.).

The task completion time is 30 minutes.

The presentation of the participants in each of the subgroups follows the following scheme: a story about their state, real prospects for state development from the perspective of a map of in-demand professions, willingness to cooperate, the reality of emigrants entering the country, etc.
At the end of the presentation, there is a discussion of aspects of co-creation and shared responsibility for the existence and development of the world, an assessment of the dynamics and prospects for further world development.

Drawing “I am who I am”

The purpose of the exercise: to help participants develop a more objective self-esteem.

Participants draw themselves so that no one can see. After this, the drawings are collected and mixed. There is an exchange of impressions on each drawing.

Exercise “Me in the future”

Each participant draws himself in the future. The participants defend their drawing.

Exercise “If…, then I would…”

Purpose of the exercise: to develop skills for quickly responding to a conflict situation.

The exercise takes place in a circle: one participant sets a condition that specifies a certain conflict situation. For example: “If I were shortchanged in a store...”. The next person sitting next to him continues (finishes) the sentence. For example: “... I would demand a complaint book.”

It is advisable to carry out this exercise in several stages, each of which involves everyone present, followed by discussion.

The presenter notes that both conflict situations and solutions to them can be repeated.

Exercise “But...”

Goal: reducing levels of frustration or stress. Search for possible ways to resolve it.

1) The trainer invites each participant in the game to briefly describe on a piece of paper any unfulfilled desire, any current stressful or conflict situation, unresolved at the moment or remembered as difficult to resolve (anonymity of authorship is allowed).

2) Then the trainer collects all the sheets, mixes them and offers the participants the following discussion procedure:

Each written situation is read out to the group and the participants must give as many arguments as possible to the fact that this situation is not at all intractable, but simple, funny or even beneficial with the help of connectives like: “but...”, “it could be worse!”, “I didn’t really want to, because...” or “it’s great, because now...”;
after all the situations have been read out and all possible options for dealing with them have been expressed, the coach offers to discuss the results of the game and the real help that each participant received for themselves.

Exercise “Figure constructions”

Purpose: The exercise unites the group, promotes the formation of mutual understanding, teaches confident behavior in the face of the need to make decisions with limited available information, and take responsibility for their part in the overall work.

Description of the exercise: Participants move chaotically around the room. At the leader’s command, they close their eyes and try to line up, forming the geometric figure that is called by the leader (circle, triangle, square, “snake”, etc.). If someone spies, he is eliminated from the game. When the formation is completed, the participants, at the command of the leader, open their eyes and look at what happened in the end.

Discussion:

How successful do participants consider the construction of different figures?
What is required from participants to cope with such a task?
What ensures the possibility of mutual understanding in such situations, especially if the participants have their eyes closed?

Exercise "Steps"

Purpose of the exercise: to help participants build adequate self-esteem.

Participants are given a form with a ladder of 10 steps drawn on it. The instruction is given: “Draw yourself on the step where you think you are now.”

After everyone has drawn, the presenter gives the key to this technique:

Steps 1-4 – self-esteem is low
Stage 5-7 – self-esteem is adequate
8-10 step – self-esteem is inflated

Procedure “Bring it to the end for me!”

The presenter explains that the next exercise will be aimed at demonstrating how important it is to be able to finish a job.

After this, each participant takes turns telling about a task that he has never completed or abandoned without finishing. The group asks clarifying questions. The group must then decide how they would complete the task if they were in the participant's place. The facilitator must ensure that there is no discussion about whether the matter should have been completed at all.

Exercise “10 Commandments”

Purpose of the exercise: to help participants master the ranking of values and arrange them in a hierarchy.

Participants are asked to come up with 10 commandments - some universal laws that must be observed by every person. The presenter at this stage writes down each proposal received. After the 10 commandments have been collected, the task is given to rank them: first choose the least valuable commandment out of ten, then the least valuable of the remaining nine, etc. The leader records all the commandments on the board or whatman paper.

Exercise "5 steps"

The purpose of the exercise: to increase the willingness of participants to highlight priorities when planning their life and professional prospects, as well as the willingness to correlate their professional goals and opportunities.

The game can be played either in a circle (for 6-12 participants) or while working with the class. The average time to play is 30-40 minutes. The procedure includes the following steps:

The facilitator invites the group to identify some interesting professional goal, for example, to enroll in some educational institution, apply for an interesting job, or maybe even do something outstanding at work in the future. This goal, as formulated by the group, is written out on the board (or on a piece of paper).
The facilitator invites the group to determine what kind of imaginary person should achieve this goal. Participants must name its main (imaginary) characteristics to the following positions: gender, age (it is desirable that this person is the same age as the players), academic performance at school, financial situation and social status of parents and loved ones. This is all also briefly written down on the board.
Each participant, on a separate piece of paper, must highlight the main five stages (five steps) that would ensure the achievement of the intended goal. This will take approximately 5 minutes.
Next, everyone is divided into micro groups of 3-4 people.
In each microgroup, a discussion is organized about whose version of the stages of achieving the identified goal is the most optimal and interesting (taking into account the characteristics of the person indicated above). As a result of the discussion, each group should write down the most optimal five stages on a new piece of paper. All this takes 5-7 minutes.
A representative from each group briefly outlines the most important five steps highlighted in the group discussion. Other participants can ask clarifying questions. A short discussion is possible (if there is time).
When summing up the results of the game in general, you can see how much the options proposed by different microgroups coincide (often the coincidence turns out to be significant).

Also, in the final discussion, it is possible to evaluate through joint efforts the extent to which the characteristics of the person for whom the five stages of achieving a professional goal were identified were taken into account. It is also important to determine how realistic the identified stages (steps) are and correspond to the specific socio-economic situation in the country, i.e. to what extent the general situation in society allows (or does not allow) the fulfillment of certain professional and life dreams.

It is quite possible to carry out this game exercise using other procedural schemes. For example, first everyone identifies five stages on their own pieces of paper, then 2-3 willing (volunteers) come to the board and write down their proposals, after which, in a general discussion, the stages written down by these participants are considered in order and the most optimal option is highlighted.

In another case, you can immediately divide students into groups and invite them (without individual preliminary work) to draw up a general version of a program for achieving the intended goal (write out five steps) for a given person.

Exercise "Slalom"

This exercise is quite difficult, as it offers a high pace and intensity of information impact on the participant. Therefore, a volunteer is invited from among those whom the coach considers capable of coping with a situation of increased tension.

The general instructions are spoken out in front of the whole group. The other participants in the exercise are also introduced. Instructions are given to each participant in writing.

On the way to the boss, our specialist meets

a childhood friend whom he had not seen for more than 10 years;
a business partner with whom specialists from your department interact;
a colleague-competitor, a rival for a promising promotion;
his deputy, who deals with current operational issues;
a press representative who periodically appears at your organization to write another article.

The task: to get through these people in 10 minutes, arrive at the appointed time to the boss (who has a thing for punctuality) and be able to negotiate with him a serious agreement, perhaps about the prospects for promotion.

During video viewing, techniques for correctly collapsing a contact are analyzed, and the factors that ensure its “collapse” are identified.

“Slalom” Instructions for the “hero”

You are a middle manager of a reputable company. You know that personnel changes are expected in your department, and since you are in good standing with management, you consider yourself entitled to a promotion. Yesterday, your boss pointedly asked you to come to him today at a certain time for a serious conversation.

“Slalom” Instructions from a childhood friend

You haven't seen each other for more than 10 years. However, you found yourself in this organization on business: you were offered to join the business as a co-founder and one of the directors. Before making a decision, you would like to receive additional (preferably informal) information about the organization. And then in the corridor you see +

“Slalom” Instructions for business partner

You have a purely business relationship with this specialist. Now you have come to the organization because the delivery of important equipment to your customers is one day overdue. It is important for you to resolve this issue urgently, since you are facing serious penalties. You are a client of such a level that you would like the head of the department to interact with you, and not an ordinary manager. You specifically looked for him in the corridors of the company to say +

“Slalom” Instructions from a fellow competitor

All your life in this organization, you and your colleague were, as they say, “neck and neck”: if one was promoted, then the other one grew in position accordingly. Now you are at the stage where only one person can be promoted. Despite the friendly level of relations, there has never been friendship between you.

You have received a draft of a report compiled by your colleague and rival. You were just going to your general manager to use the opportunity to report to your superiors about serious mistakes made in the report. Seeing (inappropriately) your colleague-rival, you suddenly decide to maintain a correct demeanor and address him with your comments, warning him that “if he does not correct “these gross mistakes,” the reputation of the entire department will suffer.” At the same time, you will not be upset if he gives you a reason “with a clear conscience” to report this information to management. Well he's coming +

“Slalom” Instructions from the Deputy

In conditions of severe time pressure for activity, which always occurs at the end of the quarter, the tax inspector came to your department, demanding to open the safe and provide documents for verification. The last thing you want is to become the cornerstone in this showdown, so you seek out your boss to tell him what happened. Your task is to receive clear instructions (preferably written), guarantees of avoiding the need to bear responsibility for the possible negative consequences of the situation. With this attitude, you walk down the corridor and meet your boss +

“Slalom” Journalist’s instructions

You came to report on this organization. But they have not yet decided whether this report will be laudatory (so that it passes as advertising material) or scandalous (to please readers). You decided to make up your mind as you went along. And then (what luck) a man of obvious leadership type comes towards you +

Exercise "Event"

Goal: inclusion of adaptive mechanisms, development of skills for displaying emotions that contribute to the process of professional adaptation.

The trainer invites each participant to talk about himself and about events that are significant to him from the perspective of what caused:

astonishment,
interest,
joy.

The procedure goes in a circle and may include an assessment of the self-presentation of the previous participant according to the same “surprise, interest, joy” scheme.
At the end of the procedure, you can discuss the results of self-presentation in the group (if necessary).

Exercise "Gift"

Goal: correction of isolation.

All members of the group anonymously give each other imaginary gifts, as if the giver's capabilities were unlimited. For this you will need sheets of paper. The player receives his gifts, and then, reading the notes out loud, tries to guess who the author of this or that gift is and why he decided that way.

Reflection:

Group participants are asked to close their eyes and imagine that the group classes are over. You are going home.

– Think about something you haven’t told the group but would like to say. After a few minutes, open your eyes and say it.

Reflection:

What psychological qualities did you develop while participating in the training?
What feelings did you experience?
What new things did you learn about yourself and the group?
How will you use this knowledge?
What have you learned?
How will this be useful in the future?
What was important?
What are you thinking about?
What happened to you?
What needs to be developed for the future?

Org. end:

Thank you very much for coming to our training, we hope that it will not pass without a trace in your life, we hope that something will be useful to you and that you have thought about something and will work in this direction. Goodbye.

The training participants leave the audience.

Summary

Warm-ups are the very “salt and pepper” that distinguish training from the boring “systematization and generalization of ideas about the subject”, turning it into an interesting, exciting and memorable event, where new ideas are born and you don’t want to sleep at all. It helps to talk about boring things in an interesting way and starts the necessary process:

promotes a safe, open atmosphere;
brings together participants;
creates or activates the group's focus of attention;
involves in action;
increases communication;
increases performance;
involves creative or analytical thinking;
relieves mental and physical stress;
calms or invigorates;
helps cope with resistance.

Ultimately, warming up contributes to a more productive assimilation of educational material, thereby increasing the effectiveness of the training.