Developing Speed and Stamina

Curriculum Area and Level

This lesson aligns with the National 5 Physical Education Curriculum (Scotland), focusing on the Physical Factors Impacting Performance – specifically Speed, Stamina, and Cardiovascular Endurance (CRE). These components are crucial for improving the Multi-Stage Fitness Test (Bleep Test) scores.

Lesson Overview

Duration: 30 minutes
Class Size: 20 students
Learning Outcome:
By the end of the lesson, students will understand and apply an interval training approach to improve speed, stamina, and CRE, which directly impacts their Bleep Test performance.

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Lesson Structure

1. Warm-Up (5 mins) – Dynamic Mobility and Activation

Purpose: To prepare muscles and cardiovascular system for high-intensity training, reducing injury risk.

Activity: Dynamic Circuit

• High knees (30s) – Engaging fast-twitch fibres
• Butt kicks (30s) – Activating hamstrings
• Lunges with torso rotation (30s) – Improving mobility and blood flow
• Fast feet (30s) – Priming for speed & reaction time
• Progressive shuttle runs (2 x 10m, increasing pace each time) – Preparing for interval-based running

Coaching Points:

• Maintain upright posture
• Focus on controlled breathing
• Engage core for stability

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2. Main Activity (20 mins) – Interval Training for Bleep Test Improvement

Training Method: High-Intensity Interval Training (HIIT) – Fartlek Adaptation

• Short bursts of high-speed effort, followed by structured recovery periods
• Mirrors the intensity demands of the Bleep Test, improving the body's ability to recover between sprints

Activity: “Bleep Pyramid Intervals” (4 Rounds)

Set-up: Mark out a 20m shuttle course

Round	Work (Max Effort Sprints)	Recovery (Jog/Walk)
1	15s	30s
2	20s	30s
3	25s	30s
4	30s	40s

Coaching Points:

• Focus on acceleration and deceleration
• Maintain an upright sprinting posture
• Control breathing during recovery phases

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3. Cool-Down (5 mins) – Recovery and Reflection

Activity: Static Stretching and Controlled Breathing

• Quadricep stretch – Releases tension from sprinting
• Hamstring stretch – Key for reducing injury post-intervals
• Calf stretch – Prevents stiffness after rapid changes in pace
• Box breathing (4-4-4-4) – To bring heart rate down

Reflection Prompt:

• "How did you feel during each interval phase?"
• "How does this training method relate to the bleep test?"

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Assessment and Progress Tracking

• Teacher Observation: Monitoring form, effort, and recovery ability
• Self-Assessment: Rate perceived exertion on a 1-10 scale after final interval
• Exit Question: "What adjustment would you make when pacing your bleep test efforts?"

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Teaching Differentiation

• Support: Reduced sprint distance, longer recovery
• Challenge: Increase number of rounds, add resistance (weighted vest/shuttle variations)

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Closing Statement

This interval-based approach directly enhances performance on the Bleep Test, improving both speed and aerobic recovery. Regular use of this method will lead to increased stamina, faster reaction times, and enhanced cardiovascular endurance – all critical components of high-level physical fitness.

By applying structured interval training, students gain physiological improvements that translate directly into real-world PE curriculum assessments.

This lesson isn't just about running; it's about training smarter, not harder!