Lesson 2 - Sprinting Technique & Speed
Fitness Components Challenge
•Year 5
•Health Related Fitness
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How can I use my body position and technique to sprint as fast as possible?
Learning Objectives
- To develop proper sprinting technique including body position, arm action, and foot placement
- To understand how pace changes affect body movement and energy expenditure
- To improve personal sprint speed through technical refinement
Key Outcomes
- Students will demonstrate improved sprinting technique with correct arm and leg action
- Students will understand the differences between jogging, running, and sprinting
- Students will identify personal areas for improvement in their sprinting technique
Equipment & Resources Required
Use for distance marking at 10m intervals and finish lines
Alternative: Markers, bean bags, or chalk lines
For timing 3-second sprint intervals and rest periods
Alternative: Smartphone timer or countdown app
To accurately measure 10m and 30m distances
Alternative: Pre-measured area or stride counting
Key Vocabulary
Running at maximum speed over a short distance using proper technique
The distance covered with each running step from foot contact to foot contact
The padded portion of the foot between the toes and arch, used for efficient running
The initial acceleration phase of sprinting focusing on forward lean and power
The coordinated movement of arms from 'pocket to mouth' to assist sprinting
Lifting the thighs parallel to the ground during sprinting for maximum stride efficiency
Skill Progression Pathway
Understanding where pupils are coming from and where they're going
Prior Learning
- Basic locomotor skills - walking, jogging, running
- Understanding of different movement speeds
- Awareness of body parts and their movement
Current Skills
- Sprinting technique development
- Pace variation and control
- Speed endurance and recovery
Next Steps
- Sprint starts and acceleration
- Relay techniques and baton passing
- Speed endurance over longer distances
Milestone Indicators
Key Teaching Points
- Sprint technique has four main elements: balls of feet, bent arms, high knees, opposite arm-leg coordination
- Quality of movement is more important than speed in technique development
- Partner coaching develops both technical understanding and communication skills
- Progressive pace changes help students understand their body's response to different intensities
- First step technique (forward not backward) is crucial for sprint acceleration
- Adequate recovery between sprint efforts is essential for both performance and safety
- Technique should be maintained even under competitive pressure or maximum effort
Common Misconceptions
- Misconception: 'Sprinting is just running faster' - Truth: Sprinting requires specific technique changes including foot placement, arm action, and body position
- Misconception: 'Arms don't matter in running' - Truth: Proper arm action provides power and balance essential for efficient sprinting
- Misconception: 'Taking the biggest steps possible makes you fastest' - Truth: Stride length must be matched with stride frequency and technique
- Misconception: 'You should lean back when sprinting' - Truth: Slight forward lean helps with acceleration and maintains efficient running posture
- Misconception: 'Sprinting is only about leg strength' - Truth: Core stability, arm action, and coordination are equally important
SEN Adaptations
ADHD
- Frequent activity changes, clear boundaries, immediate feedback and praise for technique attempts
dyspraxia
- Simplified technique focus, additional demonstration time, celebration of effort over outcome
autism spectrum
- Clear activity structure, visual schedule of lesson sections, quiet zones available for breaks
visual impairment
- Use bright coloured cones, clear verbal instructions for all activities, buddy system for guidance
hearing impairment
- Visual demonstrations of all technique points, hand signals for start commands, written technique cards
physical disability
- Seated or supported sprinting variations, modified distances, focus on achievable technique elements
Cross-Curricular Links
English
Technical vocabulary development, giving clear instructions and feedback, descriptive language for movement
Maths
Measuring distances and times, calculating improvements, understanding pace and speed concepts
Science
Forces and motion in sprinting, how muscles work during exercise, cardiovascular system response to activity
PSHE
Goal setting and personal improvement, resilience in skill development, supporting and encouraging others
Teacher Guidance
Positioning
Position at corner of activity area for maximum visibility of all students and sprint lanes
Observation Focus
Watch for technique development, safety in movement patterns, and peer interaction quality
Intervention Points
Step in when technique breaks down significantly, unsafe behaviour occurs, or students need additional support
Demonstration Notes
Use exaggerated movements to show technique points clearly, contrast good and poor technique, involve students in demonstrations
Verbal Cues
- •'Balls of your feet, not your heels!'
- •'Pocket to mouth with your arms!'
- •'Drive that first step forward!'
- •'Feel the difference in your body!'
Safety Considerations
Space & Surface Requirements
Space Requirements
Minimum 40m x 20m clear area with additional deceleration space
Surface Check
Level, dry surface suitable for sprint activities, free from obstacles
Equipment Safety
Safety Checks
- •Cones placed safely away from running lanes
- •No equipment in deceleration areas
- •Measuring equipment stored safely when not in use
Risk Management
Key Risks
- •Muscle strains from insufficient warm-up
- •Collisions between students in sprint activities
- •Overexertion during high-intensity sprints
- •Falls from poor surface or incorrect technique
Risk Mitigation
- •Thorough dynamic warm-up before sprint activities
- •Clear lanes and adequate spacing between students
- •Appropriate rest periods between sprint efforts
- •Progressive skill building from basic to advanced
Supervision & Emergency Procedures
Supervision Points
- •Position to observe all sprint lanes simultaneously
- •Monitor individual student fatigue and effort levels
- •Ensure proper technique to prevent injury
Emergency Procedures
Stop activity immediately for any injury, assess severity, appropriate first aid response, contact emergency services if required