Dynamic Warm-Up & Discus

Lesson Overview

Year Group: 7-9 (Ages 11-14)
Duration: 60 minutes
Class Size: 30 students
Unit: Track and Field Mastery (Lesson 5 of 8)
National Curriculum Reference:

• Key Stage 3 - Physical Education
• Pupils should develop skills in a range of athletic activities including: running, jumping, throwing, and catching.
• Aim: Develop competence to excel in a broad range of physical activities.
• Focus: Use of correct techniques for throwing events, understanding and performing dynamic warm-ups, evaluating and improving performance.

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Learning Objectives

By the end of this lesson, students will be able to:

1. Perform a dynamic warm-up designed to prepare muscles and joints for discus throwing, demonstrating appropriate intensity and technique (National Curriculum KS3 - Pupils should develop an understanding of how to prepare effectively for physical activity).
2. Demonstrate the correct grip, stance, body rotation (spin), and release techniques of the discus throw with accuracy (National Curriculum KS3 - Develop skills in throwing events including discus).
3. Apply knowledge of biomechanics to improve personal discus throwing technique and distance.
4. Evaluate their own and peers’ throws using success criteria to identify strengths and areas for development (National Curriculum KS3 - Analyse their own and others’ performances).

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Success Criteria

• Students complete a 10-minute dynamic warm-up covering all major muscle groups used in discus.
• Students can hold the discus correctly, demonstrating proper grip and stance.
• Students successfully execute a controlled spin and release phase.
• Students can identify at least two key pointers of discus technique and safely perform a discus throw with correct form.
• Differentiated learners use adapted equipment or modified techniques effectively.
• Advanced learners demonstrate control and attempt to maximise distance through technique refinement.

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Equipment Needed

• Standard discus (1kg for Year 9, 750g for Year 7-8 students)
• Smaller/heavier discus for differentiation
• Cones for warm-up stations
• Marking tape for measurement
• Whistles and stopwatches
• Safe throwing area with sector cones or nets

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Lesson Structure

1. Introduction & Set-Up (5 minutes)

• Teacher Briefing: Outline lesson objectives and safety rules explicitly.
• Reinforce stern expectation of focused behaviour and safety during throwing.
• Explain success criteria clearly to the class.
• Quick recap of previous lessons’ throwing fundamentals.

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2. Dynamic Warm-Up (10 minutes)

• Purpose: Prepare the muscles and joints used in discus throwing (shoulders, core, legs).
• Activity: Circuit of dynamic stretches and movements including:
  • Arm circles (small to large) 30 seconds
  • Leg swings front-to-back and side-to-side (each leg, 30 seconds)
  • High knees (30 seconds)
  • Butt kicks (30 seconds)
  • Walking lunges with torso twist (down and back, 1 minute)
  • Hip openers and squats (1 minute)
  • Skips and bounding (1 minute)

Teacher-led demonstration, students move briskly between stations ensuring continuous movement.

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3. Teaching Discus Throw Technique (15 minutes)

Focus points: Grip, stance, body rotation, and release.

• Step 1: Grip and Stance (5 minutes)

  • Teacher demonstrates correct finger placement on discus rim (index and middle fingers), relaxed wrist.
  • Feet shoulder-width apart, staggered stance with dominant leg slightly back.
  • Students practice holding and standing with discus.

• Step 2: Spin Technique (7 minutes)

  • Break down the rotational movement:
    • Starting position
    • Pivot on balls of feet
    • Full torso rotation keeping eyes on throwing sector
  • Teacher uses slow-motion demo and internal cues (e.g., “twist the hips, keep balance”).
  • Students practice controlled spins without throwing initially.

• Step 3: Release (3 minutes)

  • Emphasise flick of wrist at release and smooth follow-through.
  • Teacher demonstrates release height and angle.
  • Students try mock releases focusing on arm and wrist position.

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4. Guided Practice & Application (20 minutes)

• Activity: Students attempt full discus throws under teacher supervision.

• Differentiation:

  • Students struggling with standard discus use smaller discus to build confidence and proper form.
  • Provide additional verbal prompts and physical demonstrations for visual and kinaesthetic learners.

• Extension:

  • Advanced students receive targets on increasing throw distance by adjusting spin speed and release angle.
  • Use peer coaching to critique each other’s form against success criteria.

• Monitor and record each student’s throws for formative assessment.

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5. Cool-Down & Reflection (10 minutes)

• Cool-Down:
  • Gentle jogging reducing to walking (2 minutes)
  • Static stretching targeting shoulders, back, legs (hold stretches for 20 seconds each).
• Reflection:
  • Class discussion: What was the most challenging part of the throw?
  • Students self-assess: Have I met the success criteria?
  • Teacher-led feedback highlighting good examples and reminding safety and technique essentials.

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Assessment & Observation

• Formative: Observe and provide immediate feedback on grip, stance, spin, and release during practice throws.
• Peer assessment: Use success criteria checklist for partners to assess each other’s technique and give constructive feedback.
• Teacher notes: Record which pupils require further support or differentiation for follow-up.

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Differentiation Strategies

• Physical support: Smaller discus for those with less strength or coordination.
• Instructional: Visual aids, slow demonstrations, step-by-step breaking down of movements.
• Behavioural: Clear, firm expectations with quick redirection to maintain focus and safety.
• Emotional: Encourage positive peer feedback to build confidence, especially for less able students.

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Extension Activities

• Practise throws aiming to increase distance using biomechanical adjustments such as faster hip rotation and optimized release angles.
• Challenge students to video record their throws, analyse technique frame-by-frame, and set personal improvement goals.
• Incorporate a mini-competition form where advanced learners attempt to beat their personal bests.

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Behaviour Expectations

• Maintain focus from warm-up to throw; all students must participate fully.
• Throw only when permission is given; absolute safety when discus is in play.
• No talking during instruction; use respectful listening skills.
• Students must wear appropriate footwear and maintain personal space to avoid injury.

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This lesson is designed to deliver a robust, discipline-focused experience that aligns fully with the National Curriculum requirements, building confidence and competence in the discus throw while developing essential warm-up routines for injury prevention.