Sprint technique and start
Ready when: Run, stop and change direction (b1) done; regular running.
What you are learning
How sprinters run: a low, driving start with short strides that lengthen as the body rises, arms from hip to lip, and running through the line with a dip. Then flying starts: jog in, then sprint tall and relaxed.
Words on this card Sprint, Hip to lip, Start line, Dip, Falling start, Flying start, Stride
- Sprint
- Running as fast as you can over a short distance.
- Hip to lip
- The arm swing of a runner: the hands swing from the hip up to about the lips, elbows bent.
- Start line
- Where a race starts and ends. Runners run through the finish line, not up to it.
- Dip
- Leaning the chest forward at the finish line.
- Falling start
- Standing tall and leaning forward until you have to step, then sprinting.
- Flying start
- Jogging in, then sprinting from a moving start.
- Stride
- One running step.
Set up
A 30 m strip; cones every 10 m. Trainers, not spikes. No cones? Tape lines.
Weather: dry ground
Show it first for the one teaching
- Standing start: one foot forward, a slight lean, arms ready.
- On the clap, push hard and stay low with short, fast strides; let them get longer as you rise.
- Run through the finish line and lean the chest forward: the dip. Do not slow down before it.
- Falling start: stand tall and lean forward until you have to step, then sprint.
Your part while they practise
Be the starter; give "On your marks", "Set", a clap.
Step by step
- Standing starts first, then falling starts.
- Stay low, drive the arms and push hard with short strides, then let the stride grow.
- Run through the line and dip.
- Flying starts: jog 10 m, then sprint the next 20 m tall and relaxed.
- Walk back between runs.
How much: 6 runs of 20 to 30 m, walking back between runs 15 min a session 2 days a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: Pursuit run
A faster runner starts behind a slower one and tries to catch them before the line.
Who plays: 2 runners; you start them.
How to play, turn by turn
- Turns
- The slower runner starts on the line; the faster runner 3 m behind
- Both start on the clap and race 20 m
- If the chaser catches the front runner 2 races in a row, add 1 m to the gap
- 6 races, then swap places
- Fair play
- The gap is the handicap: set it so each runner wins about half the races.
- Points
- The front runner scores 1 point for reaching the line untouched; the chaser scores 1 point for touching the front runner's back before the line.
- Fouls
- A point to the other runner
- Moving before the clap
- A push instead of a touch
- Cutting across the other runner
- Winning
- More points after 6 races.
- 2 points for 1 star
- 4 points for 2 stars
- 5 points for 3 stars
Easier or harder
A shorter run.
A reaction start from a seated position.
What you will see, and what to say
- the child stands up at once
Push forward low, rise slowly
The body comes up over the first 5 or 6 strides. - the arms cross the body
Hands from hip to lip
The arms swing forward and back, not across.
Self-check
3 runs of 20 m in a row with a clean start and no stumble.
Stop and get a coach when
Pain in the hamstring or calf.
Fitness for this
Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.
This card trains acceleration, reaction.
awiseathlete.com/sports/athletics/athletics-i1