Sprinting Techniques

Lesson Overview

• Subject: Physical Education
• Year Group: Year 5
• Duration: 40 minutes
• Topic: Introduction to Sprinting
• Curriculum Area: Athletics (UK National Curriculum – Key Stage 2)
• Learning Objective:
  • Pupils will develop an understanding of sprinting techniques.
  • Pupils will practise sprint drills to improve speed and efficiency.
  • Pupils will recognise the importance of warming up and cooling down.

Resources Needed

• Cones for marking distances
• Stopwatch or timer
• Whistle
• Energy and enthusiasm!

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Lesson Structure

1. Warm-Up (10 minutes)

🔹 Purpose: To prepare muscles for sprinting and prevent injuries.

1. Jogging & Mobility (5 minutes)

   • Pupils jog gently around a marked track (e.g., around cones).
   • Teacher leads dynamic stretches (high knees, butt kicks, lunges).

2. Explosive Reaction Game (5 minutes)

   • Pupils stand in a line.
   • Teacher calls “Sprint!” and pupils accelerate for 5 metres on command.
   • Repeat 5 times with different starting positions (standing, crouching, sideways).

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2. Sprinting Drills (20 minutes)

🔹 Purpose: To develop technique, speed, and reaction time.

1. Knee Drive Drills (5 minutes)

   • Pupils march on the spot, lifting knees high and using arm drive.
   • Progress to faster movements (exaggerated sprint motion in slow motion).

2. Acceleration Sprint (5 minutes)

   • Pupils start in a low, leaning-forward stance.
   • Sprint 10 metres with maximum effort.
   • Emphasise short, sharp steps at the start.

3. Race Against Time (10 minutes)

   • Pupils race in pairs over 30 metres to encourage competitive spirit.
   • Teacher records fastest times and provides feedback on technique.
   • Encourage self-improvement rather than just winning.

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3. Cool Down (10 minutes)

🔹 Purpose: To gradually lower heart rate and prevent stiffness.

1. Slow Jog & Deep Breathing (5 minutes)

   • Pupils jog slowly around a short circuit.
   • Controlled deep breathing while jogging.

2. Static Stretching (5 minutes)

   • Quadriceps stretch (hold ankle behind).
   • Hamstring stretch (reach for toes).
   • Shoulder rolls and arm stretches.

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Assessment & Reflection

• Teacher Observation: Look for correct sprinting posture, arm movement, and explosive starts.
• Pupil Reflection: Ask questions such as:
  • "What helped you sprint faster?"
  • "Which drill felt easiest/hardest?"
  • "Why do we warm up and cool down?"

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Differentiation & Adaptations

• Support: Pupils struggling with technique can practise at a slower pace with exaggerated movements.
• Challenge: Faster runners can focus on refining technique and race over longer distances.

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Teacher Notes

📌 Behaviour Management: Use a countdown to get pupils into position quickly.
📌 Energy & Enthusiasm: Sprinting is all about power – encourage pupils to give their maximum effort.
📌 Connection to Real-life Sport: Discuss how professional sprinters like Dina Asher-Smith use these techniques.

🚀 A dynamic and exciting session to build speed and confidence in budding young athletes!