Dynamic Warm-Up & Javelin

Overview

Year Group: 7-9 (Ages 11-14)
Duration: 60 minutes
Class Size: 30 students
Unit: Track and Field Mastery (Lesson 4 of 8)
National Curriculum Links:

• Key Stage 3 Physical Education Programme of Study
• Pupils should develop their technique and control in running, jumping, throwing, and catching
• Use running, jumping, throwing, and catching in isolation and in combination
• Play competitive games and apply basic principles suitable for attacking and defending
• Take part in outdoor and adventurous activity challenges both individually and within a team.

This lesson specifically focuses on athletic throwing techniques, enhancing physical competence, and encouraging safe, controlled skill demonstration in line with National Curriculum standards.

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Learning Objectives

By the end of the lesson, students will:

1. Perform a dynamic warm-up that prepares the body for track and field activities emphasising mobility and injury prevention.
2. Demonstrate correct grip, stance, and technique of a javelin throw focusing on arm motion and follow-through.
3. Apply taught skills to perform a javelin throw complying with safety and technique standards.
4. Evaluate their own and peers’ techniques to identify strengths and areas for improvement.

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Success Criteria

• Can describe and perform a dynamic warm-up routine adhering to safety and preparation principles.
• Correctly hold the javelin using a safe and effective grip for throwing.
• Demonstrate balanced stance and fluid arm action during javelin throw.
• Perform a controlled javelin throw showing proper follow-through technique.
• Engage respectfully with peer feedback and self-assessment to improve performance.

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Equipment Needed

• Javelins (standard and lighter versions for differentiation)
• Cones for warm-up circuits
• Measuring tape for distance (optional)
• Markers for throwing zones
• Whistle and clipboard for teacher use

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Lesson Structure

Starter: Dynamic Warm-Up (10 minutes)

• Teacher explanation: Importance of warming up dynamically to increase heart rate, loosen muscles and reduce injury risk (key for track and field).
• Activity: Circuit style warm-up with stations
  • Arm circles (forward/backward)
  • Leg swings (front/back and side to side)
  • High knees
  • Butt kicks
  • Lunges with torso twist
  • Skipping with arm swings
• Students rotate every 1 minute ensuring full body activation. Teacher inspects technique and enforces discipline.

Main Activity 1: Javelin Grip and Stance (10 minutes)

• Teacher demonstration: Model correct grip ("American grip") where javelin rests on fingertips, not palm.
• Show correct stance: feet shoulder-width apart, non-dominant foot forward, balanced posture aligned with throwing direction.
• Students pair up and practice grip/stance holding a javelin. Teacher circulates providing hands-on correction and reinforcement.

Main Activity 2: Throwing Technique (20 minutes)

• Break down the throw into key phases: run-up (brief, if space allows), withdrawal, arm action, release, and follow-through.
• Demonstrate arm motion focusing on elbow leading and wrist snap at release.
• Students practise static throws into safety nets or grassy area with teacher monitoring safety and technique.
• Use peer coaching stations where students use success criteria to assess each other politely.

Differentiation Strategies

• Provide lighter, shorter javelins for students with lower strength or coordination difficulties.
• Use individual verbal prompts and physical guidance for EAL or SEN students during grip and release phases.
• Visual learners benefit from teacher demonstrations and peer modelling.

Extension for Advanced Students

• Challenge advanced students to combine run-up with throwing for added power and distance.
• Introduce accuracy targets—students aim for cones or marked sectors to improve control.
• Introduce basic biomechanical feedback concepts, such as optimal release angle (approximately 36-40 degrees).

Plenary: Reflection and Feedback (10 minutes)

• Students self-assess using success criteria and reflect on personal challenges.
• Teacher-led discussion: What did you improve today? What is your next focus?
• Emphasise importance of continuous improvement and safety.
• For homework, students record a short video or journal entry of their personal goals for javelin mastery.

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Behaviour and Safety Management

• Strictly enforce safe throwing directions and boundaries. Javelin throwing is only allowed in designated zones.
• Teacher uses whistle to control group transitions and maintain stern focus.
• Ensure students keep safe distances when others execute throws.
• Address any horseplay immediately as per school behaviour policy.

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Assessment for Learning

• Formative ongoing teacher observation of technique and warm-up participation.
• Peer assessment using a structured success criteria checklist.
• Final practical demonstration of javelin throw evaluated on grip, stance, arm motion, and follow-through.

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Curriculum Competencies Addressed

• Develop technique and control in throwing activities (National Curriculum KS3 PE)
• Apply physical skills safely and with precision
• Understand and apply principles of warm-up related to physical activity and injury prevention
• Self and peer evaluation to develop personal improvement strategies

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Note: This lesson plan is designed to be stern and focused aligning with secondary physical education expectations, fostering respect, safety, and competitive spirit while ensuring inclusivity and progression.