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Modern pentathlon · Basic · b2

Target games for the laser-run

At home 10 min 1 to 3 players Yard or lane, park

Ready when: nothing needed.

Start a session

What you are learning

Aiming when out of breath, the core of the laser-run: after a short jog, take three slow belly breaths to settle, then aim and throw at a target. No pistol at home: a bean bag and a bucket teach the same calm.

Words on this card Laser pistol, Target
Laser pistol
A pistol that fires a beam of light, not a bullet; the laser-run combines running and shooting at targets.
Target
The round mark that lights up when it is hit.

Set up

A bucket or a hoop target at 5 m; a bean bag; no pistol.

Weather: dry ground

The base setup for modern pentathlon

Show it first for the one teaching

  1. Jog a short loop.
  2. Stop at the line, put one hand on the belly and take three slow breaths that push the hand out.
  3. Throw underhand, stepping with the opposite foot, low to high, at the bucket.

Your part while they practise

Keep the score; do not time children.

Step by step

  1. Throw underhand, stepping with the opposite foot and swinging low to high, or roll a bean bag into the target from 5 m.
  2. A short jog between rounds.
  3. Before each round, take 3 slow belly breaths.
  4. Laser pistols only at a club, never at home.

How much: 10 throws, 3 rounds 10 min a session 3 days a week

Say one thing Pick one line from "What you will see" for today and say only that.

The game: Run, breathe, throw

Run 50 m, 3 belly breaths, then 3 throws; 10 times; count hits.

Who plays: 1 to 3 children, each against their own best.

How to play, turn by turn
Turns
  1. Run a 50 m loop back to the throwing line
  2. Take 3 slow belly breaths
  3. Throw 3 bean bags at the bucket
  4. Repeat 10 times; count the hits
Fair play
A grown-up runs 100 m each time.
Points
1 point for each hit.
Fouls
No point for that throw
  • Throwing before the 3 breaths
  • Stepping over the line
  • An overarm throw
Winning
Beat your best from 30 throws.
Stars
  1. 10 points for 1 star
  2. 15 points for 2 stars
  3. 20 points for 3 stars

Easier or harder

Easier

Closer target.

Harder

A smaller target.

What you will see, and what to say

  • the child rushes the throw Three slow breaths, then throwBreathe first, every time.
  • the chest heaves Breathe into the bellyThe hand on the belly moves.
  • the throw is wild after running Settle, then aimStill body, then throw.

Self-check

5of 10

5 of 10 throws hit the target after a short jog.

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 aiming when out of breath, settling the breathing.

awiseathlete.com/sports/modern-pentathlon/modern-pentathlon-b2