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Lesson 1 - Sprint Starts and Acceleration

Technique & Excellence

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Year 3

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Athletics

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45 min

Big Question

How can we use our body position and technique to explode out of the starting blocks like a rocket?

Learning Objectives

Use the correct technique to start a sprint race with proper body positioning
Develop coordination through controlled acceleration phases
Demonstrate ability to sustain performance and maintain technique under pressure

Key Outcomes

Students will execute a three-phase sprint start with low, powerful drive phase
Students will show improved coordination through agility ladder work
Students will sustain quality technique throughout sprint relay activities

Equipment & Resources Required

SAQ Ladders

4-6 ladders

Place ladders 2m from starting line for each group

Alternative: Cones spaced 30cm apart, chalk lines, rope ladders

Sun Markers

12 cones

Mark 10m, 20m, and 30m distances clearly for each lane

Alternative: Chalk marks, tape on ground, natural markers

Markers

4-6 markers

Clearly marked starting positions 2m from activity area

Alternative: Chalk line, rope, cones in a line

Video Device

1 tablet/camera

Position to capture sprint starts and technique for assessment

Alternative: Mobile phone, digital camera

Key Vocabulary

Drive Phase

The first 10 metres of a sprint where the body stays low and generates maximum power from the legs

Acceleration Phase

The middle phase (10-20m) where the body gradually rises to upright running position

Maximum Speed Phase

The final phase (20m+) where the athlete runs at full upright speed

Starting Commands

The sequence 'On your marks', 'Set', 'Go' used to start races fairly

Reaction Time

How quickly an athlete responds to the starting signal

Skill Progression Pathway

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

Prior Learning

Basic running technique with arm and leg coordination
Understanding of starting positions in various activities
Experience with listening and responding to commands

Current Skills

Three-phase sprint start technique
Coordination through agility ladder work
Sustained performance in competitive situations

Next Steps

Advanced sprint techniques including bend running
Longer distance running with pacing strategies
Team relay handover techniques

Milestone Indicators

Consistent low body position in first 10 metres

Smooth transition through three acceleration phases

Maintained technique quality under competitive pressure

Key Teaching Points

Sprint starts require low body position for maximum power generation
Three-phase acceleration: low drive (0-10m), transition (10-20m), upright speed (20m+)
Quick, light feet in agility work develop coordination for sprint acceleration
Listening for the 'G' sound in 'Go' improves reaction time
Quality technique should always be prioritised over speed
Sustained performance requires proper warm-up and pacing
Peer feedback develops observation skills and technical understanding

Common Misconceptions

Students think standing up quickly after starting makes them faster - emphasise staying low
Believing louder commands mean faster starts - focus on listening quality not volume
Thinking bigger steps are always better - teach short, quick steps for acceleration
Assuming winning the race means best technique - separate speed from skill quality
Believing sprint technique is natural and doesn't need practice - emphasise skill development

SEN Adaptations

ADHD

Shorter activity segments, clear boundaries, regular positive feedback and movement breaks

dyspraxia

Simplified coordination tasks, extra practice time, focus on gross motor movements

autism spectrum

Clear routine structure, visual schedule of activities, quiet spaces available for breaks

visual impairment

Use verbal cues for starting positions, tactile markers for distance, buddy system for guidance

hearing impairment

Visual starting signals, clear demonstrations, written instruction cards available

physical disability

Adapted starting positions, modified sprint distances, focus on personal improvement

Cross-Curricular Links

English

Technical vocabulary development, listening skills for commands, descriptive language for peer feedback

Maths

Measuring distances at 10m, 20m, 30m intervals, counting steps in agility ladder, timing sequences

Science

Forces and motion in sprint starts, friction between feet and ground, energy transfer in acceleration

PSHE

Goal setting for personal improvement, resilience through practice, teamwork and peer support

Teacher Guidance

Positioning

Central position with clear sight lines to all activity areas, mobile during activities for individual feedback

Observation Focus

Sprint start technique, sustained effort quality, coordination through agility work, peer interaction

Intervention Points

Poor technique that could cause injury, excessive fatigue, unsafe behaviour, lack of engagement

Demonstration Notes

Use exaggerated movements to show technique clearly, demonstrate both correct and incorrect examples, involve confident students in demonstrations

Verbal Cues

•'Low and powerful for the first 10 metres!'
•'Listen for the G in Go!'
•'Light, quick feet through the ladder!'
•'Quality technique is more important than speed!'

Safety Considerations

Space & Surface Requirements

Space Requirements

Minimum 40m x 20m clear area for sprint lanes and warm-up activities

Surface Check

Level, non-slip surface free from holes, debris, or water hazards

Equipment Safety

Safety Checks

•Agility ladders flat and secure to prevent tripping
•Cones positioned safely away from sprint lanes
•Video equipment positioned out of activity area

Risk Management

Key Risks

•Collisions during sprint starts or warm-up activities
•Trips or falls from agility ladder work
•Overexertion during sustained running activities
•Muscle strains from explosive sprint movements

Risk Mitigation

•Clear lane separation with adequate spacing between groups
•Progressive warm-up before explosive movements
•Emphasis on technique over speed to prevent overexertion
•Regular hydration breaks and fatigue monitoring

Supervision & Emergency Procedures

Supervision Points

•Position to observe all groups during sprint activities
•Monitor warm-up for signs of overexertion
•Watch agility ladder area for safe foot placement
•Ensure proper rest periods between intense efforts

Emergency Procedures

Stop activity immediately if injury occurs, assess severity, apply appropriate first aid, contact emergency services if required