LO: To develop sprinting technique and speed.

Warm up (10 minutes)

On the spot:

Pupils jog on the spot varying the movement action e.g. high knees, heel flicks, burpees, star jumps etc.

Add in a ten second sprint on the spot between each action.

Can you continue the warmup for 2 minutes without stopping? Repeat the two minutes – try not to stop. Make this harder by completing the continuous exercises for 3 minutes.

Steady your breathing by breathing in through your nose and out through your mouth.

Skill Development (30 minutes)

1. Walk the first 10m, jog to the second 10m, and walk the third 10m. Repeat twice.
2. Walk the first 10m, high knees to the second 10m, and jog the third 10m. Repeat twice.
3. Jog the first 10m, high knees to the second 10m, and jog the third 10m. Repeat twice.
4. Jog the first 10m, sprint to the second 10m, and jog the third 10m. Repeat twice.

Sprinting technique:

Practise sprinting to a 10m line and then jog back. Repeat three times.

Run on the balls of your feet. Bent elbows at 90° moving from pocket to mouth. High knees. Use the opposite arm to leg.

Changing Pace:

Complete the following:

1. Walk the first 10m, jog the second 10m and sprint the third 10m. Repeat twice.
2. Jog the first 10m, sprint the second 10m and jog the third 10m. Repeat twice.

Fast feet – sprint:

Sprint to the 10m line and jog back. 

Make your first sprinting step forward. Drive the knee high on the first step and lean forward. Make this easier by completing the sprint without fast feet.

Repeat the activity.
Drive forwards on their first step as this will help you to be faster.

3 second race:

Sprint for 3 seconds at which time and then stop. Mark/record how far you have sprinted.

Take time to rest and then repeat. Can you beat their distance? 

Run on the balls of your feet. Bent elbows at 90° moving from pocket to mouth. High knees. Use the opposite arm to leg.