Dynamic Warm-Up & Sprint

Year Group

7-9 (Ages 11-14)

Duration

60 minutes

Class Size

30 students

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National Curriculum References

• Subject: Physical Education
• Key Stage 3 Programme of Study (Years 7-9)
• Strand: Physical activity and sport - developing competence, control and their tactical and compositional ideas in different physical activities and contexts
• Relevant Statements:
  • Pupils should be taught to:
    • use running, jumping, throwing and catching in isolation and in combination
    • develop technique and improve their performance in other competitive sports
    • understand and apply basic principles of warm-up and cool-down
    • understand the importance of physical activity and fitness for a healthy lifestyle

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Learning Objectives

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

1. Perform a structured dynamic warm-up to prepare the body safely for sprinting (NC: knowledge of warm-up principles).
2. Demonstrate proper sprinting technique over 100m focusing on posture, arm action, leg drive, and breathing (NC: developing technique).
3. Understand and execute the correct use of starting blocks and acceleration phase fundamentals.
4. Complete a timed 100m sprint with proficient sprinting form.
5. Use feedback (including video analysis) to self-correct and improve technique (differentiation focus).

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Success Criteria

• Students complete a full dynamic warm-up including key mobility and activation drills.
• Students can explain and demonstrate proper sprint posture (head position, torso lean).
• Students can show correct breathing rhythm during a sprint.
• Students perform a 100m sprint maintaining sprint technique from start to finish.
• Advanced students demonstrate improved reaction time using drills designed to sharpen start anticipation.

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Equipment Needed

• Starting blocks
• Stopwatches (1 per group/teacher)
• Cones for warm-up drills
• Sprint lanes or measured 100m track
• Video recording device (tablet or phone) for analysis
• Whistles
• Markers for acceleration zones (0-20m, 20-50m)

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Lesson Structure

1. Introduction & Lesson Briefing (5 minutes)

• Stern and concise briefing on expectations and safety.
• Explain lesson objectives and success criteria clearly.
• Link warm-up importance to injury prevention and sprint performance.
• Discuss key teaching points briefly: posture, breathing, arm drive.

2. Dynamic Warm-Up (12 minutes)

• Lead students through a specific warm-up sequence targeting sprint muscles (hamstrings, quads, calves, hip flexors, glutes). Example exercises:
  • High knees (30 seconds)
  • Butt kicks (30 seconds)
  • Walking lunges with torso twist (10 each leg)
  • Leg swings (front-back and side-to-side, 10 each leg)
  • A-skips and B-skips (2 x 20m)
  • Arm circles and shoulder mobility (30 seconds each way)
• Emphasise controlled movement and activation, proper posture during each drill.
• Use whistle to regulate activity—signal start, stop, and transitions crisply.

3. Sprinting Fundamentals Explanation & Demonstration (8 minutes)

• Explain starting block setup and positioning: foot placement, body lean, hand position.
• Demonstrate correct sprinting posture:
  • Slight forward lean during acceleration
  • Driving knees high, powerful arm swing from shoulder
  • Relaxed but controlled face and neck muscles
• Breathing focus: inhale through the nose during preparation, controlled exhale through mouth during sprint.
• Use a selected student or assistant to model technique clearly.

4. Acceleration Phase Drill (10 minutes)

• Practice block starts in small groups (3-4 students each):
  • Set up and enter blocks efficiently
  • Explosive push-off with forward drive
  • Gradual progression into upright sprinting posture by 20m mark
• Run 20m passes focusing on acceleration mechanics, use cones to mark zones.

5. Full 100m Sprint (15 minutes)

• Organise students into heats of 5 for safe spacing.
• Each student performs a full 100m sprint practicing form, posture, and breathing.
• Teacher times each sprint and takes observational notes.
• Students encouraged to self-monitor their technique using memory of drill cues.

6. Video Analysis & Feedback (7 minutes)

• Return to the start area.
• Using recorded clips, show students short clips of their sprint starts and form.
• Provide focused feedback per student, reinforcing key success criteria.
• Allow students to discuss what worked and identify one area to improve.

7. Extension Activity (For Advanced Learners)

• Reaction time drills:
  • Sprint starts on whistle or light signal with random delays.
  • Partner holds a stopwatch; students practice reacting within 0.2 seconds.
• Advanced students can mentor others during rest periods.

8. Cool-down & Debrief (3 minutes)

• Light jogging and static stretching focusing on hamstrings, calves, quads.
• Recap on importance of dynamic warm-up and posture in sprinting.
• Set expectations for next lesson.

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Differentiation Strategies

Learner Type	Approach
Students needing extra support	Use video analysis extensively for visual feedback; provide one-on-one coaching during drills. Scaffold instructions with simple cues.
Less active or lower fitness	Modify sprint distances (reduce to 40m) initially; allow walking recovery between sprints.
Advanced learners	Introduce reaction time and explosive start drills; peer-teach sprint technique concepts.
EAL (English as Additional Language)	Use demonstration and visual cues; simplify and repeat key terminology; pair with bilingual peers if possible.

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Safety Notes

• Ensure space is free from hazards and sprint lanes are clearly marked.
• Confirm students are wearing suitable footwear and attire.
• Strictly monitor for correct warm-up to reduce injury risk.
• Enforce clearly stated sprint directions to avoid collisions.

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Assessment Criteria (Formative)

• Teacher observation of sprint technique against criteria (arm swing, posture, breathing).
• Stopwatch timing to assess effort and improvement.
• Student self-assessment using checklist based on success criteria.
• Video analysis feedback session for targeted skill correction.

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Summary

This carefully structured lesson adheres fully to the National Curriculum for KS3 PE by building fundamental sprinting skills, embedding the principles of warm-up, and promoting self-improvement through video feedback with clear success criteria and inclusive differentiation. The use of reaction drills pushes higher attaining students beyond basic technique while keeping safety and stern classroom management paramount.