Sports Day

An hour of team games for the whole community — sixty people, four colours of bib, and everyone forgetting they're exercising

Bootcamp
All levels · families welcome
60 min
Works for 20–60
2 instructors
Effort 3/5
Outdoor pitch or full sports hall
community
games
teams
event
families

The ClassPlans programming teamLevel 3 group-fitness qualified · 10+ yrs teaching

Kit: Cones, bibs in 4 colours, 4 buckets or boxes, a bag of bean bags or tennis balls, a whiteboard for scores, a whistle. A second coach or a drafted volunteer runs scores and marshals.

Warm-up8 min

Draft Day

RPE 3–4

Setup: Mark the arena first: a big square roughly 30 by 30 metres (or the full hall), a coned corner zone in each corner with a bucket, and a scoreboard where everyone can see it. The crowd will range from club regulars to someone's nana and someone's nine-year-old — the whole design assumes it, with a walk lane promised in every game. Teams are drafted by you, never by captains: count the crowd into four colours as they arrive, splitting families across teams if they're game for rivalry or keeping them together if they're not — read the room, that's the job.

How it works: Bibs on, then everyone into the square for the warm-up game: Coach Says, whole-arena edition — jog, march, high knees, sit down, swap corners — with the last one moving doing two star jumps or two waves to the crowd, their choice. Three minutes of that, then each team invents a 10-second team celebration and performs it once to the arena. The celebration matters more than it sounds: teams that have laughed together in minute five play harder in minute fifty.

What to say

“Your colour is your family for the hour — pick a team name your granny would approve of.”
“Every game today has a walking lane and it scores the same points — hand on heart.”
“Last one moving waves to the crowd — dignity is not one of today's events.”
“Listen for the whistle: one blast means stop, two means come in — that's the whole rulebook.”

Easier

Coach Says at walking pace throughout; celebrations can be a group thumbs-up.

Harder

Coach Says adds burpee and sprint-to-a-corner calls for the show-offs at the front.

Workout12 min

Game One — Bucket Raiders

2 phases × 5 min + score ceremonyRPE 6–7

Setup: Each team stands at its corner zone, bucket empty. A mountain of bean bags sits in a centre circle. Second coach on the scoreboard and centre-circle refereeing. The no-contact rule is announced before anything else moves: raiding is running, never wrestling.

How it works: On the whistle, teams raid: one runner per team out at a time, collecting ONE bean bag from the centre (or, in phase two, from another team's bucket — announce the twist at halftime of the game) and carrying it home before the next runner goes. Everyone else works the team's home exercise, rotating on your call every 90 seconds: squats, marches, step-touches or star jumps by ability. Five minutes per phase. Most bags when the final whistle blows takes the points — and the scoreboard gets updated with full ceremony.

Rounds: Home exercise rotates every 90s

What to say

“One raider out at a time — the rest of you, your squats power the raid, that's the deal.”
“One bag per trip — greed has been the downfall of every great raiding culture.”
“Steal with your feet, not your hands — no guarding buckets, no tug-of-war over a bean bag.”
“Walk-lane raiders score the same — speed is one tactic, sneakiness is another.”

Easier

Walking raids only for anyone who wants them; home exercise becomes marching; phase two twist optional.

Harder

Raiders must perform two squats at the centre before lifting a bag; home exercises upgrade to burpees for teams who unanimously vote for it.

Workout12 min

Game Two — The Relay Gauntlet

RPE 7

Setup: Four lanes side by side, each 20 metres with three coned checkpoints. Teams line up behind their lane. At checkpoint one: three squats. Checkpoint two: three star jumps or three big claps overhead. Checkpoint three: round the end cone. Second coach judges checkpoints with pantomime strictness.

How it works: Classic shuttle relay, run three times. Every team member goes at least once per race; teams choose their own running order, which is quietly the tactical part. Race one is the rehearsal at half pace — judged only for checkpoint honesty. Races two and three are for points, with double points for race three, announced only after race two so no team checks out early. Walkers are seeded into the order wherever the team likes, and a walker finishing to a whole team roaring is traditionally the loudest moment of the hour.

Rounds: 3 races — rehearsal, points, double points

What to say

“The baton is a high five — no runner leaves before the hand arrives.”
“Checkpoints are judged — skipped squats send you back, and the judge has no mercy and a whistle.”
“Order is tactics — put your closer where it counts.”
“Cheer your walkers home like it's the Olympic final — that noise is the whole point of today.”

Easier

Checkpoints become one rep each; lanes shorten to 12 metres.

Harder

Race three adds a fourth checkpoint: a 5-second plank hold, judged loudly.

The rest of this class plan is free — along with 3 more this week.

ClassPlans programming team

Free on ClassPlans — new class plans weekly.