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Lesson 5 - Core Strength and Agility Running

Adventurous Speed & Agility

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Reception

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Fundamental Movement Skills

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30 min

Big Question

How can we use our core muscles to help us run faster and change direction quickly?

Learning Objectives

To perform with agility and strength a variety of runs
To use strength to maintain body shapes (dish and arch)
To develop core strength through static holds and dynamic movement

Key Outcomes

Students will hold dish and arch positions with improved core control
Students will complete agility runs with better starting positions
Students will understand the connection between core strength and movement efficiency

Equipment & Resources Required

Hoops

1 per student (30)

Scattered around activity area with space for jumping around each

Alternative: Chalk circles on ground, cones to mark circles

Gymnastics Mats

1 per pair (15)

Spaced out for safe partner work, minimum 2m between mats

Alternative: Carpet squares, marked floor areas

Dish Cones

20 cones for 4 stations

Set up 4 different agility courses around activity area

Alternative: Markers, bean bags, chalk marks

Tunnel Systems

Positioned for clear sound across whole area

Alternative: Tambourine, whistle for sound signals

Stopwatch

4 (1 per station)

Available for timing agility runs and shape holds

Alternative: Count timing 'one-elephant, two-elephant'

Key Vocabulary

Dish

A core strength position lying on back with shoulders and legs lifted, creating a curved shape like a dish

Arch

A core strength position lying on front with chest and legs lifted, creating an arch shape

Agility

The ability to move quickly and change direction whilst maintaining control

Core strength

The strength in the muscles around your middle that help you move and balance

Starting position

The body position you begin a movement from

Skill Progression Pathway

Understanding where pupils are coming from and where they're going

Prior Learning

Basic jumping and landing skills
Following simple movement instructions
Working safely with equipment

Current Skills

Core strength development through static holds
Agility running with direction changes
Transition from static position to dynamic movement

Next Steps

Linking core shapes into rolling movements
More complex agility patterns
Competitive relay activities

Milestone Indicators

Can hold dish position for 3 seconds without lower back touching floor

Can maintain arch position with chest and quads lifted

Demonstrates clear acceleration from starting positions

Key Teaching Points

Core strength is the foundation for all movement - emphasise connection to daily activities
Quality of position more important than duration - focus on correct technique first
Breathing continues normally during core holds - never hold breath
Explosive starts require strong static position first - patience before power
Partner work develops coaching skills - teach students to help each other improve
Individual challenge not competition - personal improvement is the goal
Progressive difficulty - build from basic holds to explosive movements

Common Misconceptions

Stronger means holding breath - teach that breathing continues during core work
Dish position requires lower back off ground - emphasise back stays in contact with mat
Faster is always better - teach that control and technique come before speed
Core muscles are only stomach - explain back muscles are equally important
Starting position doesn't matter - demonstrate how static strength creates explosive power

SEN Adaptations

ADHD

Frequent position changes, clear boundaries for each activity, partner support for focus, immediate feedback and encouragement

dyspraxia

Extra demonstration time, slower progression through skills, physical guidance for correct positions, simplified agility courses

autism spectrum

Clear visual schedule of activities, quiet space available if overwhelmed, consistent routines and expectations

visual impairment

Use verbal descriptions of all positions, tactile guidance for correct shapes, partner support for agility courses with clear verbal directions

hearing impairment

Visual demonstrations essential, clear visual signals for start/stop, written instruction cards available

physical disability

Adapted core positions seated in chair, modify agility courses for wheelchair/mobility aid access, alternative strength exercises

Cross-Curricular Links

English

Using descriptive vocabulary for body positions and movements, following and giving clear instructions

Maths

Counting seconds for timing holds, measuring distances in agility courses, comparing times between different starting positions

Science

Understanding how muscles work together, exploring force and movement, observing cause and effect in movement efficiency

PSHE

Perseverance through challenging physical tasks, supporting and encouraging partners, developing resilience

Teacher Guidance

Positioning

Move between agility stations during main activity, central position during core work for whole-class visibility

Observation Focus

Core muscle activation in dish/arch, explosive starts from static positions, cooperation during partner work

Intervention Points

Step in if students showing incorrect core technique, fatigue affecting safety, or partnership issues

Demonstration Notes

Use clear, exaggerated positions for dish and arch, demonstrate both correct technique and common mistakes for comparison

Verbal Cues

•'Strong core, soft breathing!'
•'Explode up and run!'
•'Help your partner improve!'
•'Quality before speed!'

Safety Considerations

Space & Surface Requirements

Space Requirements

Minimum 15m x 20m clear space for agility courses, plus mat areas for floor work

Surface Check

Non-slip surface essential for agility work, mats secure for floor exercises

Equipment Safety

Safety Checks

•Check cones have no sharp edges or cracks
•Ensure mats are clean, flat and non-slip
•Test hoops for damage or rough edges
•Verify adequate spacing between all equipment

Risk Management

Key Risks

•Collisions during agility runs
•Overexertion during core holds
•Falls during explosive starts
•Lower back strain in dish position

Risk Mitigation

•Clear lanes established for each agility course
•Adequate rest periods built into rotation system
•Progressive build-up from gentle to explosive movements
•Constant monitoring of core position technique

Supervision & Emergency Procedures

Supervision Points

•Position at corner for visibility of all agility stations
•Monitor core work closely for correct technique
•Watch for fatigue affecting safety and technique

Emergency Procedures

Clear stop signal established, first aid kit accessible, emergency contact available