Sensory Circuits in Secondary Schools: Practical, Teen-Friendly Movement Breaks
How to run effective sensory circuits for adolescents that build regulation, focus and genuine buy-in.
Many secondary schools see the benefits of sensory circuits, yet most examples feel built for primary pupils. The big question is: how do we run circuits that feel age-appropriate and engaging for teens?
Below is a quick primer, practical tips you can use today, plus a link to a free download of 8 proprioceptive boosting organising activities you can use with secondary pupils.
What is a Sensory Circuit?
Sensory circuits are a series of activities that you can do with an individual or a group of pupils to give them opportunities for movement breaks and to aid their regulation. The overall aim is that the circuit will help students focus, be centred and be ready to learn in class.
Circuits typically combine three kinds of input:
Alerting: fast pace, head movement, start–stop (for example shuttle runs).
Organising: planning, timing, bilateral use (for example balancing while throwing).
Calming: slower rhythm, deep pressure, predictable movement.
The idea is to do alerting activities first, followed by organising activities and end with calming activities so the student returns to class calm and organised.
Not all pupils need to do all three stages - sometimes it’s clear that pupils need to alert or need to calm - sometimes you perhaps don’t know where to start. In this instance I have a magic solution for you:
The single best way to help a pupil self-regulate is to harness their magic sense, their sense of proprioception.
Proprioception is our awareness of our own body, where it is, how it moves and how much force it is applying. But it does so much more; proprioception not only alerts and organises us but it also has an overriding calming effect on our nervous system – it does everything!!
Our proprioceptors are located in our muscles, they are working to some degree all of the time but much more so when we work our muscles against resistance - to pull, push, lift, carry. So, to help students regulate and manage their anxiety, stress and sensory overload all we need to do is encourage then to move more.
Many of the strategies out there are focused on younger pupils and it can be harder to meet the needs of our teenage population; so on a practical level, what might this look like with the neurodiverse or SEN students that are too ‘cool for school’?
Teen-friendly kit and formats
Sensory circuits are still great for our young adults but we need to do them slightly differently. Think gym-style, not “primary PE box.”:
Resistance/force: slam balls, TheraBand or Pilates bands, kettlebells or soft sandbags, wall push-ups, partner isometrics.
Balance/coordination: BOSU, wobble boards, floor spots, agility ladders, dribble cones, skipping ropes.
Cardio bursts: shuttle runs, line hops, shadow boxing, dribbling a football, jump-turns.
No-kit options: slow wall sits, bear crawls, crab walks, slow mountain climbers, plank taps, paced stair climbs.
Teens often respond well to exercise set-ups they recognise - brief intervals, clear reps, and music.
Space, timing and logistics
Where: a hall, studio, quiet corridor, or outdoor hardstanding.
When: before tutor time, between lessons, or as a scheduled support slot. Aim for 6–12 minutes.
Group size: 1–6 students per adult works well.
Roles: one adult leads; a second adult can coach form and keep pace.
Safety: quick pre-check for injuries; cue neutral spine, soft knees, controlled landings; offer seated or wall-supported versions.
Remember: fast, stop-start, spinning and going upside down will make an activity alerting, whilst multi-tasking, thinking and planning makes it organising.
To gain calming input I find it helpful to have a nurture or sensory room that the pupil can access that’s a bit more grown up. Gaming rockers are fantastic - the ones that sit on the floor and give a rocking motion are really regulating, but also very age appropriate.
Weighted blankets are still popular. Many young people use their phones to zone out and retreat into and this can be very calming. Music is the all-time teenage way of regulating so perhaps allow music to be played. Going for a walk is also very calming and helpful. If you need a debrief or to chat then actually chatting whilst walking means you are not face to face with your pupil, and many of them find it much easier to talk this way.
Summary of calming options that feel grown-up
Seating that rocks: gaming rocker or floor rocker for soothing movement.
Weighted input: lap pad or blanket for short periods.
Walk-and-talk: regulate while debriefing side-by-side.
Short phone break: quiet puzzle or music where policy permits and supports regulation.
Getting buy in from pupils
As mentioned in an earlier blog post a great way to get buy in from pupils is to involve them in the building and planning of the circuits.
You can also try following more of a HIIT or exercise type structure and perhaps invite your pupils to find an exercise instructor on Tik Tok that they want to follow - there are some great exercise ideas out there for free and ideal for the teenage population.
Key takeaway
When in doubt, use proprioception!
If you are unsure where to begin, start with push, pull, lift, carry. Proprioceptive work is often the most reliable route to settle the nervous system and build confidence.
To get you started I’m giving you a free download of 8 proprioceptive boosting organising activities you can do with secondary school pupils.
Get your download here: https://go.schoolsensorysolutions.co.uk/free-proprioceptive-boosting-organising-activities
👉 Find out more:
If you liked the free download, check out our pack of 30 Sensory Circuit Activities suitable for Secondary pupils (containing: 8 Alerting, 14 Organising and 8 Calming activities) - or our full pack of 101 Activities ranging from EFS/KS1, KS!/KS2 to Secondary (containing: 25 Alerting, 50 Organising and 26 Calming activities).
Learn about our CPD How to Run Sensory Circuits self-paced 1-day online course.
Learn about our CPD Sensory Champion Award self-paced 2-day online course.
Take a look at our standalone module: Muscle Magic: The Power of Proprioception (included in the Sensory Champion Award)
