- 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 central lane (a line of cones or chalk)
- Two poles (bottles)
- Cross lanes if the space allows
A lane with poles.
Three minutes to get warm.
Easy jogging on the spot, then arms and legs. How to warm up well is explained at workonfitness.com.
- Crouch by the lane; as a runner passes close, reach a long arm and touch lightly.
- Rise in one movement out of the square and sprint to cut the runner off.
- Chase low and turn sharply at the pole.
Show it once from the front and once from the side, slowly. Then let your child try.
- Tapping: a long-arm light touch on a runner passing the post or the lane.
- Rising fast out of the square to chase.
- Low chasing with sudden turns at the pole.
How much: 8 of each
Light touch only
Covering relay
The rules
Two teams take turns to rise and catch a runner who starts 3 m ahead.
- A chaser crouches in a square; the runner stands 3 m ahead
- On "go", the runner runs to the far pole; the chaser rises and chases
- A tap before the pole scores
- Each player chases twice
Fair play: A grown-up runner starts 1 m ahead.
- Points
- 1 point for each tap before the pole.
- Fouls
- No point: a push instead of a tap; rising before "go"; cutting across the central lane
- Win
- The team with more points.
Child
Grown-up
- 2
- 4
- 6
5 of 8 covering starts reach the runner.
End on one that works. If it was hard today, finish with the easier version.
Well played.
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