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Lesson 5 - Sprint Technique and Racing

Diverse Fitness Development

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Year 4

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Health Related Fitness

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Big Question

How can we run like a cheetah - with perfect technique and explosive speed?

Learning Objectives

To develop correct sprinting technique including start and finish positions
To understand how different body parts work together for maximum speed
To reflect on performance and recognise success in themselves and others

Key Outcomes

Students will demonstrate improved sprinting technique with correct body positioning
Students will explain what makes an effective sprint start and finish
Students will self-assess their technique and provide constructive feedback to peers

Equipment & Resources Required

Cones

20-30

Mark sprint distances, relay points, and station boundaries

Alternative: Markers, bean bags, or chalk lines

SAQ Ladders

2-3

Lay flat on ground with clear approach and exit zones

Alternative: Chalk ladder markings on ground, rope sections

Low Hurdles

6-8

Set at knee height, 2-3 metres apart

Alternative: Pool noodles on cones, rope between cones

Stopwatch

2-3

For timed station activities and assessments

Alternative: Smartphone timer, countdown timer

Video Device

For filming self-assessment responses and technique analysis

Alternative: Smartphone, tablet

Key Vocabulary

Sprint

Running at maximum speed over a short distance

Starting position

The body position used to begin a sprint race

Knee drive

Lifting the front knee high during each stride for power

Arm pump

Powerful backward and forward arm movement while sprinting

Acceleration

Gradually increasing speed from the start

Finish line

The end point of a race where runners should lean forward

Skill Progression Pathway

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

Prior Learning

Basic running technique and coordination
Understanding of fast and slow movement
Experience with simple relay races
Ability to follow instructions and work in teams

Current Skills

Correct sprinting start position and technique
Coordinated arm and leg action during sprinting
Effective sprint finish technique
Self-assessment and reflection on performance

Next Steps

Applying sprint technique in competitive situations
Developing stamina alongside speed
Using sprint technique in invasion games
Teaching and coaching others in sprint technique

Milestone Indicators

Consistent use of correct starting position

Coordinated arm pump with leg drive

Maintaining technique at high speed

Accurate self-assessment of performance

Key Teaching Points

Eyes focused on ground at start, gradually lifting to horizon during acceleration
Arms pump close to body with bent elbows, driving backwards and forwards not across body
High knee drive with complete leg extension for maximum power generation
Light, quick foot contacts on balls of feet during acceleration phase
Gradual stride lengthening as speed increases, avoiding over-striding
Slight forward lean at finish line while maintaining balance and control
Technique maintenance is more important than pure speed in learning phase

Common Misconceptions

Believing that looking at other runners helps performance - actually causes slower starts
Thinking that longer strides are always faster - over-striding reduces efficiency
Assuming that tight, tense muscles create more speed - relaxation is key to fluid technique
Believing that arms don't matter in running - arm action drives leg action
Thinking that sprint technique is natural and doesn't need teaching - technique dramatically improves performance

SEN Adaptations

ADHD

Break down technique into smaller steps, provide frequent movement breaks between instruction, use high-energy activities therapeutically, offer choice in participation level

dyspraxia

Demonstrate technique multiple times slowly, break down complex movements into simple steps, provide extra practice time, use rhythm and counting to aid coordination

autism spectrum

Provide clear structure and routine for station rotations, offer quiet observation time if needed, use visual timetable for lesson sequence, prepare for noise levels during competitive activities

visual impairment

Use bright coloured cones for lane markings, provide verbal descriptions of technique, assign sighted buddy for guidance, use audio signals for starts

hearing impairment

Use clear visual signals for starts and stops, provide written technique instructions, demonstrate all activities clearly, use vibrating start signals if available

physical disability

Adapt distances for wheelchair users, focus on upper body technique for seated participants, modify starting positions, provide alternative speed activities

Cross-Curricular Links

English

Describing technique using precise vocabulary, giving clear instructions to teammates, expressing reflections articulately

Maths

Timing sprint races, calculating improvement percentages, measuring distances, counting relay runs and rotations

Science

Understanding forces in explosive starts, friction in turning, body systems during high-intensity exercise, energy transfer in sprinting

Geography

Understanding direction changes, spatial awareness in racing lanes, mapping movement patterns around sprint track

Teacher Guidance

Positioning

Position to observe all sprint lanes simultaneously, move between stations during circuit to provide individual feedback

Observation Focus

Watch for correct technique application, safety during high-speed movements, and positive competitive behaviour

Intervention Points

Step in if technique becomes unsafe, if competition becomes too intense, or if students show signs of fatigue

Demonstration Notes

Demonstrate all technique elements slowly before expecting speed, use students as examples when appropriate, emphasise safety in all movements

Verbal Cues

•'Drive those knees high!'
•'Pump your arms like pistons!'
•'Quick feet, light touches!'
•'Explode from the start!'

Safety Considerations

Space & Surface Requirements

Space Requirements

Minimum 40m x 30m for sprint activities, with additional 10m run-off space beyond finish lines

Surface Check

Dry, even surface free from holes, stones or slippery areas that could cause slips during high-speed running

Equipment Safety

Safety Checks

•Check cones are stable and not cracked
•Ensure SAQ ladders lie flat with no raised edges
•Verify hurdles are appropriate height and stable
•Test stopwatch functionality before timed activities

Risk Management

Key Risks

•Collisions during sprint races
•Falls during direction changes
•Muscle strains from explosive movements
•Overexertion during high-intensity activities

Risk Mitigation

•Clear lane markings for sprint races
•Adequate spacing between activities and participants
•Thorough warm-up before explosive movements
•Progressive intensity increase throughout lesson
•Clear signals for start and stop of activities

Supervision & Emergency Procedures

Supervision Points

•Position for visibility of all sprint lanes simultaneously
•Monitor technique to prevent unsafe movements
•Watch for signs of fatigue or overexertion
•Ensure clear communication during competitive activities

Emergency Procedures

Stop all activity immediately if incident occurs, assess injuries, provide appropriate first aid, contact school medical support if needed