Dynamic Warm-Up & Shot Put

National Curriculum Links

• Physical Education Programme of Study - Key Stage 3 (Years 7-9)
  • Develop competence to excel in a broad range of physical activities, including athletics (National Curriculum for PE, 2014).
  • Use running, jumping, throwing and catching in isolation and in combination (NC KS3 PE).
  • Apply technique, lead and evaluate their own and others’ performance to improve (NC KS3 PE).
  • Understand and use athletic techniques and tactics correctly and effectively (NC KS3 PE).
  • Develop strength, technique and power for athletic endeavours (NC KS3 PE).

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Lesson Details

• Unit: Track and Field Mastery (Lesson 7 of 8)
• Duration: 60 minutes
• Class Size: 30 students
• Age Group: Year 7-9 (11-14 years)

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Learning Objectives

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

1. Perform a dynamic warm-up to prepare muscles and joints for shot put activity safely and effectively (linked to NC KS3 PE: physical readiness and injury prevention).
2. Demonstrate the correct grip, stance, and throwing technique for shot put, focusing on body positioning and power generation (NC KS3 PE: throwing techniques).
3. Analyse and apply feedback to improve their shot put throw for increased distance and safety (NC KS3 PE: evaluation and improvement).

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Success Criteria

Students can:

• Complete a full dynamic warm-up including mobility and activation drills targeting key muscle groups involved in shot put.
• Demonstrate proper grip on the shot put, adopt a stable, balanced stance, and execute the shot put throw using appropriate body mechanics (knee bend, hip drive, arm extension).
• Throw the shot put with controlled power and accuracy, respecting safety guidelines.
• Articulate at least two biomechanical principles involved in generating power during a throw (e.g., use of hips, follow-through).

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Equipment Needed

• Shot puts (standard: 3kg for boys 11-14, 2kg for girls 11-14)
• Lighter shot puts or medicine balls for differentiation (~1-1.5kg)
• Cones or markers for warm-up stations and throwing area
• Measuring tape
• Whistle and stopwatch/timer
• Safety gloves (optional)

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Lesson Breakdown

1. Introduction & Starter - 5 minutes

• Teacher sternly sets expectations: “Safety first—no throwing without supervision or proper technique.”
• Outline the lesson objectives and success criteria clearly.
• Quick recap of previous lesson’s knowledge on throwing mechanics and importance of warm-up.

2. Dynamic Warm-Up (15 minutes)

Purpose: Increase heart rate, activate specific muscle groups for throwing, improve joint mobility.

Warm-up Circuit (rotate every 3 minutes):

• Station 1: High knees & butt kicks (dynamic cardio).
• Station 2: Arm circles (small to large, forward and backward) + shoulder shrugs.
• Station 3: Hip openers and lunges with twist (mobilising hips & thoracic spine).
• Station 4: Medicine ball rotational throws in pairs (light ball overhead medicine ball throw to mimic shot put motion, focusing on core activation).
• Station 5: Squat jumps & calf raises (power development for legs).

Teacher Actions:

• Demonstrate each exercise with precision and emphasise posture and control.
• Use feedback loops, correct students who perform movements incorrectly.

3. Core Teaching Activity: Shot Put Technique (25 minutes)

Step 1: Grip and Stance (10 minutes)

• Demonstrate correct grip: shot resting on base of fingers, not palm.
• Show stance: feet shoulder-width apart, non-dominant foot slightly forward, knees bent.
• Students practice grip and stance without throwing.
• Pair up for peer feedback: One student observes the other’s grip and stance and gives feedback, using teacher-made checklist.

Step 2: Throwing Motion Breakdown (10 minutes)

• Teacher breaks down the throw into phases:
  1. Starting position – balanced and compact.
  2. Glide / power shift – shifting weight from back foot to front foot.
  3. Hip and shoulder rotation combined with arm extension.
  4. Follow-through – releasing shot safely and controlled hand extension.
• Students practice throw motion without release (shadow throwing).
• Teacher observes and provides explicit corrections (stern and clear cues such as “Keep your elbow high!”, “Explode through your hips!”, “Don’t lean forward too soon!”).

Step 3: Trial Throws (5 minutes)

• Students take measured throws using proper technique under teacher supervision.
• Use lighter shot puts selectively for students struggling with standard weights (differentiation).
• Teacher and students track distances verbally and focus on technique over distance first.

4. Extended Learning / Challenge (5 minutes)

• Advanced students encouraged to:
  • Experiment with refining the glide technique for more power.
  • Adjust body angles to maximise throwing distance.
  • Attempt multiple throws to beat personal best distances.

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Differentiation Strategies

• Use lighter shot puts or weighted medicine balls to accommodate physical ability differences.
• Provide visual aids/posters illustrating shot put phases on boundary walls for students needing extra guidance.
• Pair less confident students with strong peers for peer coaching.
• Offer step-by-step verbal prompts and physical demonstrations to scaffold learning.

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Assessment & Feedback

• Ongoing formative assessment through teacher observation and immediate correction.
• Peer feedback using checklist focusing on grip, stance, power generation, and safety.
• Teacher uses stopwatch and tape to measure throw distances for motivation but prioritises technique over distance.
• At lesson end, quick plenary: students self-evaluate against success criteria verbally or via thumbs up/down.

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Health & Safety Considerations

• Clear boundary markings for throwing area, teacher monitors to ensure no one crosses safety lines during throws.
• Strict “no throwing without teacher's signal” rule enforced rigorously.
• Warm-up designed to reduce injury risk.
• Check equipment for damage before use.

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Reflection & Next Steps

• Recap key teaching points and emphasise importance of practice and body control.
• Preview next lesson focusing on introduction to discus or relay athletics, building on throwing skills learnt today.
• Encourage students to practise shot put technique at home or on school grounds where safe.

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This lesson plan harnesses a clear, stern teaching approach with deliberate scaffolding, consistent with the National Curriculum’s focus on competence and technique development in athletics, ensuring all students of varied ability levels are supported and challenged effectively.