• Check the space and the kit.
• Get your child's attention first.
• Show it from two sides.
• Say one thing only.
• End on one that works.

Put the phone down where you can see it. Tap Next with your thumb, or use the arrow keys.

Is the space marked?

• The start line
• A turning cone at 10 m and at 15 m
• A throwing line well behind the landing area
• Chalk or tape rows for scoring jumps and throws (1, 2, 3 points)

A lap you know (a field edge or a court of about 50 m), a watch, water.

Three minutes to get warm.

Easy jogging on the spot, then arms and legs. How to warm up well is explained at workonfitness.com.

1. Jog slowly beside your child, shoulders relaxed.
2. Talk while you jog: if you can talk, the pace is right.
3. In the last 20 m, speed up into a sprint finish.

Show it once from the front and once from the side, slowly. Then let your child try.

1. An easy jog round the lap, slow enough to talk, shoulders relaxed: 3 minutes in the first week, then 1 minute more each week, up to 10.
2. You call out each minute.
3. In the last 20 m of the week's time, sprint to finish.
4. Walk to recover and drink water.

How much: 1 run

Start slow, you can talk

Finish line

Points

1 point for each minute jogged without stopping; 2 points for a full sprint to the cone on the call.

Fouls

No point for that minute: stopping or walking (except a planned walk break); running too fast to talk

Win

Beat last week's points.

1. ★ 5
2. ★★ 8
3. ★★★ 12

The week's minutes run without stopping, with a sprint at the end, 2 runs in a row.

End on one that works. If it was hard today, finish with the easier version.

Well played.

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