- 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 30 m strip; cones every 10 m. Trainers, not spikes. No cones? Tape lines.
Three minutes to get warm.
Easy jogging on the spot, then arms and legs. How to warm up well is explained at workonfitness.com.
- 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.
Show it once from the front and once from the side, slowly. Then let your child try.
- 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
Push forward low, rise slowly
Pursuit run
The rules
A faster runner starts behind a slower one and tries to catch them before the line.
- 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
- Win
- More points after 6 races.
- 2
- 4
- 5
3 runs of 20 m in a row with a clean start and no stumble.
End on one that works. If it was hard today, finish with the easier version.
Well played.
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