Warm Up Year 7
On the teachers command the pupils complete the following sprint related warm up
activities.
Walking on Toes
 Aims - develop balance and strengthen the lower leg muscles (Which reduce
shin splints).
 Two repetitions over 20 to 30 metres.
 Walking on the balls of the feet, with your free leg lifted so that the thigh is
parallel with the ground, lower leg vertical and the toes dorsi flexed (this end
position can be held for a second or two to develop balance and a feel of the
free leg position).
Walking on Heels
 Aims - develop balance and strengthen the lower leg muscles (Which reduce
shin splints).
 Two repetitions over 20 to 30 metres.
 Walking on the heels of the feet, with your free leg to be lifted so that the thigh
is parallel with the ground, lower leg vertical and the toes dorsi flexed (this
end position can be held for a second or two to develop balance and a feel of
the free leg position).
Sprint Arm Action
 Aims - develop shoulder muscle power and endurance.
 Four repetitions of between 10 to 20 seconds.
 Assume the lunge position, brace abdominals, maintain a straight back, and
perform a fast sprint arm action (Rigorous Arm Action).
Skip and clap
 Aims - to increase flexibility and range of horizontal leg movement, in
preparation for event.
 Two repetitions over 20 to 30 metres.
 Pupils skip on the balls of the feet, bringing the whole leg up so it is horizontal
with the ground, toes dorsi flexed and at the same time clap the hands
together under the leg. The arms then come back up to the side to form a
crucifix.
Heel Flicks
 Aims – to develop correct leg sprint action in the mid section following the
drive off the rear leg.
 Two repetitions over 20 to 30 metres.
 Pupils must have a fast leg movement on the balls of their feet, driving the
knee up bringing the heel to the underside of the backside and the thigh
parallel with the ground.
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The Start Position Year 7
Focus eyes on where the first stride will land.
Shoulders directly over hands.
Place rear leg knee in line with the front food
(Your fist should be able to in between your
foot and knee)
Make a bridge with your hands, using your
thumb and forefinger.
With hands placed shoulder width apart.
Shoulders move forwards and up, with hips
higher than your shoulders.
Knee joint should be 90o front knee, 120o rear
knee.
Make sure you keep your head in line with
your spine.
Vigorous arm action, (fast elbows).
Drive and extend with a good line from rear
toe to head.
Drive hard from starting position, with your
head and shoulders out.
Lesson One
Pupils work in pairs.
Number 1 acts as the performer and gets into the ‘On Your Marks’ position.
Number 2 acts as a coach and uses this resource card to check partner is in the correct position.
Number 2 then instructs partner to get into the ‘Set Position’ and uses this card to correct any
mistakes.
Number 2 then says ‘Go’ when happy that the starting position is correct, Number 1 sprints 20m.
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Blast Off Year 7
Lesson Two
Activity One
Pupils start from different positions in a staggered line, using the crouch start as
learnt previously. Over a distance of 20 metres the aim is for all pupils to reach the
finish line at the exact same time. Pupils must power out focusing on vigorous arm
actions, adjusting their starting position where needed. Pupils have three attempts
to correctly place themselves.
X
X
X
X
X
20 metres
Activity Two
Pupils split into two groups standing 20m apart; aim of this activity is to sprint the
distance using the correct techniques taught previously (Crouch Start). First group to
reach opposite end wins.
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Activity Three
Pupils start from different positions in a staggered line, using the crouch start as
learnt previously. Over distances of over 20 metres, e.g. 30m, 40m and 50m the aim
is for all pupils to reach the finish line at the exact same time. Pupils must power out
focusing on vigorous arm actions, adjusting their starting position where needed.
Pupils have three attempts to correctly place themselves.
X
X
X
X
X
20 metres
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Warm Up Year 8
On the teachers command the pupils complete the following sprint related warm up
activities, and as the unit progresses pupils would be leading aspects of the warm up
themselves.
Walking on Toes
 Aims - develop balance and strengthen the lower leg muscles (Which reduce
shin splints).
 Two repetitions over 20 to 30 metres.
 Walking on the balls of the feet, with your free leg lifted so that the thigh is
parallel with the ground, lower leg vertical and the toes dorsi flexed (this end
position can be held for a second or two to develop balance and a feel of the
free leg position).
Walking on Heels
 Aims - develop balance and strengthen the lower leg muscles (Which reduce
shin splints).
 Two repetitions over 20 to 30 metres.
 Walking on the heels of the feet, with your free leg to be lifted so that the thigh
is parallel with the ground, lower leg vertical and the toes dorsi flexed (this
end position can be held for a second or two to develop balance and a feel of
the free leg position).
Sprint Arm Action
 Aims - develop shoulder muscle power and endurance.
 Four repetitions of between 10 to 20 seconds.
 Assume the lunge position, brace abdominals, maintain a straight back, and
perform a fast sprint arm action (Rigorous Arm Action).
Skip Claw
 Aims - to develop the claw action of the leading leg.
 Two repetitions over 20 to 30 metres.
 Pupils must skip on the balls of their feet, bringing the whole leg up so it is
horizontal with the ground, toes dorsi flexed. Pupils then pull the lower leg
down so that the ball of the foot claws the ground pulling the pupil forward.
Skip for height
 Aims - to develop the rear leg drive action.
 Two repetitions over 20 to 30 metres.
 Pupils skip on the balls of their feet, with emphasis on the rear leg drive and
drive back of the elbow simultaneously. Free leg to be lifted so that the thigh
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Page 8
is parallel with the ground, with pupils lower leg vertical and the toes dorsi
flexed.
Stride Phase Year 8
DOES THE PERFORMER?
Run tall, on their toes?
Shoulders relaxed?
Run tall.
Good extension, pushing off rear leg.
90o angles at elbow and knee.
Run tall.
Knee high in front (Hip Height)
High elbow behind body at shoulder height.
Run tall.
Claw lead leg back to run away off it.
Look straight ahead ‘Focusing On Something
Throughout’.
Run tall.
Same rules as picture 1.
Important to relax top half of the body (Head,
Neck, Arms) as straining uses up vital energy.
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Need For Speed Year 8
Lesson One
Activity One- Speed Hops
 Aims- to develop reactive ability of your leg muscles.
 10 to 20 seconds on each leg.
 When performing activity, pupils will brace abdominals, keeping their back
straight, whilst looking forward (not down), hop on the spot keeping the legs
relatively straight (knees not locked), as the ball of the foot lands push explosively
back up, minimising knee flexion on landing.
 Progress onto speed hops over a distance of 20m, focusing on explosively
pushing the foot back up as it makes contact with the ground, whilst minimising
any flexion in the knee when landing.
Pupils then progress, working in two groups of four (Eight pupils in total), task is to
‘Speed Hop’ as quickly as possible across 20m, alternating leg each time.
Activity Two
Pupils work in pairs.
Pupil 1 is the performer; Pupil 2 is the ‘Sports Scientist’.
On teachers command, Pupil 1 must run as fast and as far as possible for 5 seconds.
On teachers whistle, Pupil 2 will move to mark the 5 second distance.
Pupil 2 will then use resource card included to identify 2 areas for improvement, and give
Pupil 1 feedback.
Each pupil will have three runs, and then swap roles.
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Need For Speed Year 8 Circuit
Lesson 2
Pupils perform a circular speed related circuit session, working in teams of 4 per
station; each station will last one minute (Two pupils exercise for 30 seconds, whilst
the other two pupils recover and count partners scores/reps and then swap) and will
be set out as follows, including key teaching points for each station:
Shuttle Bounds- pupils run a 20m shuttle distance with the focus on extending
their stride length and bounding.
Squats- pupils perform squats, ensuring that there is a straight line through
their spine, keeping heels on the floor and flexing at the knee to a 90o angle.
Speed Hops- pupils perform speed hops on the spot, focusing on as the ball
of the foot lands, pupils push explosively back up, minimising any flexion at
the knee.
Depth Jumps- pupils jump off bench, land and jump for distance.
Speed Hops Leg Cycling- pupils brace abdominals, keep back straight, look
forward (not down), hop forward on one leg, pull the heel up into the buttocks,
cycle the leg though to the front, pull toes up, bring upper thigh through to be
parallel with the ground, extend the lower leg and land on the ball of the foot,
immediately explode back up and commence the next cycle.
Sprint/Walk Shuttles- pupils sprint 30m at maximum velocity focusing on key
teaching points from previous lesson, then brisk walk back.
Depth Jumps- pupils jump off bench, land and jump for height.
Press-ups- pupils perform press-ups, in order to make it harder pupils can
perform ‘Clap Press-ups’.
Teaching Points
Pupils work in groups of four, with two working every 30 seconds, when pupils are
not working, they are recovering and counting the scores/reps of their partner. Team
with highest scores after circuits wins. N.B, quality will be per sued with extra points
given for good replication/effort of exercise.
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Warm Up Year 9
Walking on Toes
 Aims - develop balance and strengthen the lower leg muscles (Which reduce
shin splints).
 Two repetitions over 20 to 30 metres.
 Walking on the balls of the feet, with your free leg lifted so that the thigh is
parallel with the ground, lower leg vertical and the toes dorsi flexed (this end
position can be held for a second or two to develop balance and a feel of the
free leg position).
Walking on Heels
 Aims - develop balance and strengthen the lower leg muscles (Which reduce
shin splints).
 Two repetitions over 20 to 30 metres.
 Walking on the heels of the feet, with your free leg to be lifted so that the thigh
is parallel with the ground, lower leg vertical and the toes dorsi flexed (this
end position can be held for a second or two to develop balance and a feel of
the free leg position).
Sprint Arm Action
 Aims - develop shoulder muscle power and endurance.
 Four repetitions of between 10 to 20 seconds.
 Assume the lunge position, brace abdominals, maintain a straight back, and
perform a fast sprint arm action (Rigorous Arm Action).
Skip Claw
 Aims - to develop the claw action of the leading leg.
 Two repetitions over 20 to 30 metres.
 Pupils must skip on the balls of their feet, bringing the whole leg up so it is
horizontal with the ground, toes dorsi flexed. Pupils then pull the lower leg
down so that the ball of the foot claws the ground pulling the pupil forward.
Skip for height
 Aims - to develop the rear leg drive action.
 Two repetitions over 20 to 30 metres.
 Pupils skip on the balls of their feet, with emphasis on the rear leg drive and
drive back of the elbow simultaneously. Free leg to be lifted so that the thigh
is parallel with the ground, with pupils lower leg vertical and the toes dorsi
flexed.
Chest pass
 Aims- to develop shoulder and chest strength and speed.
 30 seconds of exercise, followed by 30 seconds recovery.
 Pupils stand approximately 2 metres away facing a wall, holding a light
medicine ball (2-5kg) in their hands on its side, knees relaxed, brace
abdominals, keep back straight, push the ball powerfully away against the
wall, meet the rebound with bent arms and hands ready to immediately push
the ball back (do not catch then push back), 10 goes each then swap over.
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Continuity of Speed Year 9
Lesson One
Using the information below observe your partner, offering feed back where possible.
Remember 2 pieces of information at any one time.
Your partner should be running tall.
Have good extension in rear leg
pushing themselves off at pace.
90o angle at the elbow and knee (At
its highest point).
You partner should still be running
tall, with relaxed shoulder and jaw.
High knee in front in line with hip,
with a high elbow at back in line
with the shoulder.
Whilst running tall, partner should
claw their leg back in order to run
off it.
Is your partner looking straight
forward, with their head up?
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Continuity of Speed Year 9 Circuit
Lesson 2
Pupils perform a circular speed related circuit session, working in teams of 4 per
station; each station will last one minute and will be set out as follows, including key
teaching points for each station:
Shuttle Bounds- pupils run a 20m shuttle distance with the focus on extending
their stride length and bounding.
Skipping- focusing on quick feet
Squats- pupils perform squats, ensuring that there is a straight line through
their spine, keeping heels on the floor and flexing at the knee to a 90o angle.
Speed Hops- pupils perform speed hops on the spot, focusing on as the ball
of the foot lands, pupils push explosively back up, minimising any flexion at
the knee.
Depth Jumps- pupils jump off bench, land and jump for distance.
Speed Hops Leg Cycling- pupils brace abdominals, keep back straight, look
forward (not down), hop forward on one leg, pull the heel up into the buttocks,
cycle the leg though to the front, pull toes up, bring upper thigh through to be
parallel with the ground, extend the lower leg and land on the ball of the foot,
immediately explode back up and commence the next cycle.
Sprint/Walk Shuttles- pupils sprint 30m at maximum velocity focusing on key
teaching points from previous lesson, then brisk walk back.
High Knee Skipping- pupils skip bringing their knees in line with this hips over.
Depth Jumps- pupils jump off bench, land and jump for height.
Press-ups- pupils perform press-ups, in order to make it harder pupils can
perform ‘Clap Press-ups’.
Teaching Points
Pupils work in groups of four, with all members working for the full minute. N.B,
quality will be per sued with extra praise given for good replication/effort of exercise.
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