Sprinting Mastery Session

Overview

Duration: 40 minutes
Class size: 23 students
Age group: Year 7 (11-12 years old)
Curriculum link: National Curriculum for England - Physical Education (Key Stage 3)
Focus: 100m sprint technique using the H.E.A.T method

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National Curriculum Alignment

• Competence: Develop competence to excel in a broad range of physical activities (NC PE Programme of Study, KS3)
• Physical Skills: Use running, jumping, throwing, and catching in isolation and in combination
• Health and Fitness: Understand and apply the principles of training to improve performance
• Evaluating: Analyse and evaluate their own and others' performances and suggest ways to improve
• Personal Qualities: Demonstrate creativity, flexibility, and resilience to overcome challenges in performance

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Learning Objectives

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

1. Demonstrate the H.E.A.T sprinting technique during 100m sprint practice (Head still, Elbows at 90°, Arms from hips to lips, Torso forward lean).
2. Understand how each element of the H.E.A.T technique improves sprint efficiency and speed.
3. Apply self- and peer-assessment strategies to provide constructive feedback to others on sprint technique.
4. Show improved sprinting posture and arm action over a short distance.

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Equipment Needed

• Stopwatches (3)
• Cones for marking sprint lanes
• Measuring tape (mark out 30m sprint area for drills)
• Whistle
• Clipboard with H.E.A.T technique checklists for peer assessment (one per pair)

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Lesson Structure

1. Introduction & Warm-up (7 minutes)

• Activity: Dynamic warm-up led by the teacher, including:

  • Jogging laps (2 mins)
  • High knees (30 seconds)
  • Butt kicks (30 seconds)
  • Leg swings and arm circles (2 mins)
  • Sprint drills focusing on technique: A-skips and arm swings (2 mins)

• Teacher Talk:
  Briefly explain the importance of sprinting technique to improve speed and reduce injury. Introduce the H.E.A.T model visually on a whiteboard:

Letter	Focus
H	Head still
E	Elbows at 90 degrees
A	Arms move from hips to lips
T	Torso leaning slightly forward

• Link each element to sprinting performance (e.g. why a still head reduces wasted movement).

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2. Skill Development: Practising H.E.A.T (15 minutes)

• Set-up: 4 lanes marked with cones on a flat running surface, each lane with 5-6 students rotating through.

• Activity 1: Isolated drills (8 mins)
  Students practice each H.E.A.T component in short bursts:

  • Head Still Drill (2 mins): Run 10m focusing only on minimising head movement; teacher demonstrates.
  • Arm Action Drill (3 mins): Partner work; one runs 15m focusing on elbows at 90° and arms swinging from hips to lips, the other watches using the checklist.
  • Torso Lean Practice (3 mins): Gradual sprints practising a forward torso lean from a static start.

• Activity 2: Full H.E.A.T sprint practice (7 mins)
  Students run 20m sprints, applying all four components simultaneously. Stopwatch used for timing to introduce basic performance measurement.

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3. Peer Assessment and Feedback (8 minutes)

• Students pair up and observe each other’s technique using a simple H.E.A.T checklist:

  • Is the head still? (Yes/No)
  • Are elbows at 90°? (Yes/No)
  • Does the arm motion sweep from hips to lips? (Yes/No)
  • Is the torso leaning slightly forward? (Yes/No)

• Partners provide positive feedback and constructive suggestions.

• Teacher circulates, offering coaching tips and highlighting excellent examples/examples needing improvement.

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4. Sprint Challenge & Cool Down (10 minutes)

• Sprint Challenge (6 mins):
  Split class into heats of 4 or 5 students competing in 30m sprints focusing on H.E.A.T technique. Use stopwatch for official times.
  Encourage students to apply feedback from peer assessment.

• Cool Down (4 mins):
  Gentle jogging and stretching focusing on hamstrings, calves, quadriceps, and lower back.

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Assessment and Evaluation

• Formative:

  • Observation during drills with a focus on technique
  • Peer assessments using the provided checklist
  • Times on sprint challenges to monitor improvements over the session

• Summative:
  End-of-lesson reflection (verbally or written) on what key H.E.A.T elements helped improve performance and how students can continue practising.

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Differentiation

• Support:
  • For less confident runners, reduced sprint distance to 15m
  • Extra demonstration and guidance on arm movement
• Challenge:
  • For more able students, focus on maximising sprint start power or improving sprint times with H.E.A.T technique
  • Encourage self-videoing on mobile devices for detailed self-assessment (if school policy allows)

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Safety & Behaviour Management

• Ensure clear marks for sprint lanes to avoid collisions.
• Reinforce warm-up importance to prevent injuries.
• Use whistle to start sprints and manage movement around track to keep students safe.

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Reflection for Next Lesson

• Collect records of sprint times to tailor future lessons focusing on start technique or endurance in sprints.
• Integrate learnings on sprint mechanics into a mini-unit on relay race baton technique.

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This detailed, engaging lesson plan connects theory with practical skill development and peer coaching, aligned strictly to the National Curriculum’s focus on competence, personal development, and evaluative skills in Physical Education for Key Stage 3.