Sprinting and Speed

Lesson Overview

• Subject: Physical Education (PE)
• Year Group: Year 5
• Duration: 40 minutes
• Class Size: 27 students
• Curriculum Area: Athletics (Sprinting) – aligned with the National Curriculum for Physical Education in England, specifically:
  • KS2 PE Programme of Study: Perform dances using a range of movement patterns
  • Develop flexibility, strength, technique, control, and balance
  • Use running, jumping, throwing, and catching in isolation and combination

Lesson Objectives

By the end of the lesson, pupils will:

• Understand and demonstrate correct sprinting technique.
• Improve reaction time and acceleration.
• Develop coordination and movement efficiency.
• Engage in competitive but inclusive sprinting activities.

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Lesson Structure

1. Warm-up (8 minutes)

Purpose: Prepare muscles for high-intensity movement and reduce injury risk.

Activity: Dynamic Warm-up Relay (4 minutes)

• Arrange pupils into 4 lines of roughly equal numbers.
• One at a time, pupils jog to a cone (10m away) and return using a different dynamic movement each time.
• Movements:
  • High knees 🏃‍♂️
  • Heel flicks 👣
  • Side shuffles ↔️
  • Arm circles ↺
  • Skipping with high arms 🚀

Reaction & Sprinting Warm-up Drill (4 minutes)

• Pupils partner up and take turns reacting to a stimulus (teacher clap/whistle).
• Teacher calls out: "Go!" and pupils sprint 5m from a standing start.
• Swap roles so all pupils "trigger" their partner once.

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2. Sprinting Technique Drills (10 minutes)

• Focus Points:
  • Body position – Slight forward lean, straight back.
  • Arm drive – Keep arms bent at 90 degrees, driving back and forth.
  • Knee lift – High knee drive for power.

A-B Sprint Drill (5 minutes)

• Setup: Two cones 10m apart.
• Pupils jog from A to B, gradually increasing speed after each attempt.
• Follow teacher’s instructions to slowly add technique focus (e.g. stronger arm swings).

Wall Drive Sprint Drill (5 minutes)

• Find a wall or tree (partners help each other if no surfaces are available).
• Lean forward with hands against the wall, driving knees upwards in a sprinting motion.
• Perform for 10 seconds max effort.
• Transition to 5m sprints, transferring technique into actual running.

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3. Sprinting Games & Competitions (15 minutes)

Purpose: Apply skills in a fun and competitive environment.

Traffic Light Sprints (6 minutes)

• Pupils line up at a start line.
• Teacher calls green (sprint), amber (jog), or red (stop).
• Randomised calls challenge reaction times and force fast adjustments.

Sprint Relay Races (9 minutes)

• Form groups of 3-4, each pupil sprints 20m, tagging the next.
• Encourage team tactics – fast starts, explosive take-offs.
• Challenge pupils with a staggered start, where the slowest sprinter gets a small head start to provide close finishes.

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4. Cool-down (7 minutes)

Purpose: Lower heart rate safely and prevent stiffness.

Jog & Walk (3 minutes)

• Pupils jog 1 lap around the field/playground before walking back.
• Encourage deep breathing to control heart rate.

Static Stretches (4 minutes)

• Key areas:
  • Hamstring stretch (reach for toes).
  • Quadriceps stretch (pull foot to back).
  • Shoulder and arm stretch.
  • Deep breathing while standing tall.

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Assessment & Reflection (Final 3 minutes)

• Teacher Q&A:
  • "What did you notice about your sprinting form today?"
  • "How can you improve your take-off?"
• Peer Feedback: Pupils share one thing they did well and one area to improve.

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Equipment Needed

✅ Cones (to mark running distances)
✅ Whistle for sprint start cues
✅ Stopwatch (optional – for race times)

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Differentiation & Inclusivity

For lower ability / SEND pupils:

• Allow alternative movements (e.g. fast walking instead of sprinting).
• Reduce sprinting distances.
• Use peer support with paired drills.

For higher ability pupils:

• Introduce advanced drills (e.g. sprint starts from crouched position).
• Challenge with multiple sprint rounds.

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Teacher Notes

• Safety Check: Ensure running surface is safe and free from hazards.
• Pacing & Energy Levels: Watch for fatigue—modify intensity accordingly.
• Encouragement Over Speed: It’s about technique, not just being the fastest!

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🎉 End of Lesson – Well Done Year 5! 🎉