Running and Throwing

Overview

This 45-minute session is the first of the "Athletics Skills for All" unit designed for Year 5 pupils (ages 9-10). It develops pupils' sustained running technique and teamwork through an engaging cone relay race. Students will also be introduced to the vortex throw, focusing on grip, stance, and technique. The lesson fully includes wheelchair users with adapted throwing activities. All activities align with the National Curriculum for England's PE requirements.

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National Curriculum Links

• Pupils should develop competence and confidence to excel in a broad range of physical activities.
• Pupils should be taught to:
  • Use running, jumping, throwing, and catching in isolation and in combination
  • Develop flexibility, strength, technique, control, and balance
  • Compare their performances with previous ones and demonstrate improvement to achieve their personal best
  • 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

Referenced from National Curriculum for England: Physical Education (2014), Key Stage 2 (Years 3-6)

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Learning Objectives

By the end of this session students will be able to:

1. Demonstrate sustained running with controlled pacing within a relay setting.
2. Work collaboratively in teams to complete a cone relay effectively.
3. Demonstrate the correct grip and throwing technique for the vortex throw.
4. Adapt throwing and running skills appropriately depending on physical ability, including wheelchair users.
5. Show an understanding of personal best by comparing their performance with previous attempts.

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Equipment Needed

• 10 vortex throws (light foam or soft plastic)
• 10 lightweight weighted balls for adapted throws
• 20 cones (brightly coloured for visibility)
• Measuring tape or markers to record throwing distances
• Stopwatch or timer
• Wheelchair accessible flat surface area

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Timing & Structure

Time	Activity	Details
0-5 mins	Introduction & Warm-up	Warm-up focusing on dynamic movements: jogging, high knees, arm circles, shoulder rotations
5-15 mins	Cone Relay Running	Teams of 5 complete multiple laps while focusing on pacing and baton handover technique
15-20 mins	Reflect & Discuss Running	Brief group discussion on challenges, pacing strategies, and teamwork
20-35 mins	Vortex Throw Introduction & Practice	Demonstrate grip and throwing stance, practice throwing individually and in pairs
35-42 mins	Adapted Throwing Activity	Wheelchair users practice weighted ball throw, other pupils perform vortex throws; peer feedback encouraged
42-45 mins	Cool Down & Assessment	Group stretching and reflective questioning on personal best and next steps

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Detailed Lesson Activities

1. Introduction & Warm-up (5 mins)

• Teacher-led dynamic warm-up incorporating whole-body movements.
• Emphasise the importance of warming muscles to prevent injury during running and throwing.
• Include specific movements related to the skills: arm swings, leg stretches, light jogging.
• Set the positive tone with clear behavioural expectations for teamwork and effort.

2. Cone Relay Running (10 mins)

• Divide the class into two teams of 5.
• Set up a cone relay circuit approximately 30m per lap with cones laid out in a zigzag pattern.
• Pupils run sustained laps, focusing on pacing—encourage them to find a rhythm rather than sprinting all out.
• Each pupil completes one lap before passing a baton or tagging the next team member.
• Emphasise communication, encouragement, and precise baton/tag handovers to foster teamwork.
• Use stopwatch to time each team; encourage teams to beat their previous time.

Curriculum skills: Sustained running, teamwork, spatial awareness, pacing control.

3. Reflect & Discuss Running (5 mins)

• Gather pupils and ask targeted questions:
  • “How did pacing help your running during the relay?”
  • “What did your team do well together?”
  • “What could you improve for next time?”
• Use responses to reinforce learning and encourage self-assessment.

4. Vortex Throw Introduction & Practice (15 mins)

• Demonstrate vortex throw grip: two fingers under the barrel, thumb on top for control, wrist snap on release.
• Show proper stance: feet shoulder-width apart, opposite foot slightly forward, eyes on target.
• Pupils practice throwing 3-4 times each, focusing on technique instead of distance initially.
• Partner pupils to give feedback on grip and follow-through.
• Use measuring tape to mark throws and help pupils visualise distance improvements.

Curriculum skills: Throwing technique, coordination, strength, control, assessing personal performance.

5. Adapted Throwing Activity (7 mins)

• Wheelchair users perform weighted ball throws within their comfortable range and space.
• Ensure the seated throwing technique is demonstrated and pupils are supported physically and motivationally.
• Peers observe and provide constructive verbal encouragement, fostering inclusivity and empathy.
• Encourage pupils to compare their own technique to inclusive adaptations.

Curriculum skills: Inclusivity, adaptation of physical skills, strength and coordination in alternative formats.

6. Cool Down & Assessment (3 mins)

• Lead static stretches focusing on arms, shoulders, and legs to relax muscles.
• Engage pupils in reflection: “What did you enjoy? What will you try next time to improve your throw or running?”
• Teacher provides verbal feedback praising effort, teamwork, and technique improvements.
• Record two pupils’ performance times/distances as baseline assessment for next lessons.

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Assessment Criteria

• Running: Can pupils maintain a sustainable pace over laps? Are baton/tag exchanges smooth?
• Throwing: Do pupils demonstrate correct grip, stance, and follow-through? Are marks improving?
• Adaptations: Are wheelchair users fully included and capable of performing adapted throws safely?
• Teamwork: Is communication effective during relay? Are pupils encouraging each other?

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Differentiation & Inclusion

• Relay batons replaced with touch tags for pupils with fine motor difficulties.
• Wheelchair users participate in adapted throwing using weighted balls with seated throwing technique.
• Peer support allocated to help pupils struggling with technique or confidence.
• Extra challenge: Faster runners encouraged to improve pacing rather than sprinting; throwers encouraged to aim for accuracy over distance initially.

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Extension Ideas

• Use video playback from tablets or teacher’s smartphone to show pupils their running and throwing techniques for self-analysis.
• Challenge pupils to create their own relay strategies or throwing drills for future lessons.
• Integrate simple heart rate monitoring before and after running to discuss physical exertion and health benefits.

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This lesson plan provides a balanced mix of physical skill development, teamwork, and inclusion, ensuring all pupils engage positively with Athletics while meeting national standards.