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Triathlon · Basic · b2

Running games and form

At home 10 min 1 player Yard or lane, park

Ready when: nothing needed.

Start a session

What you are learning

Running well and for longer: head up, arms swinging from hip to lip, light on the balls of the feet, and starting at a pace you can keep. Games keep young children running without noticing the distance.

Words on this card Leg, Pace, Relay
Leg
One of the sports in the race.
Pace
How fast you go, and a plan to keep going steadily.
Relay
A race where team members take turns.

Set up

Cones; a die.

Weather: dry ground

The base setup for triathlon

Show it first for the one teaching

  1. Run tall with the head up, arms swinging forward and back from the hip to the lip.
  2. Land lightly on the balls of the feet.
  3. Roll the die and show each task: 1 an easy lap, 2 a short sprint, 3 skips, 4 hops on each leg, 5 side steps, 6 your choice.

Your part while they practise

Run with the child.

Step by step

  1. Run with the head up, arms pumping from hip to lip, on the balls of the feet.
  2. Dice run: roll the die and do the task.
  3. Start a longer jog at a pace you can keep.

How much: 3 blocks 10 min a session 4 days a week

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

The game: Dice run relay

Each runner rolls the die, does the task round a cone and back, and tags the next.

Who plays: 2 or more, in teams or against the clock.

How to play, turn by turn
Turns
  1. Place a cone 10 m away
  2. Roll the die and do that task out to the cone and back
  3. Tag the next runner
  4. 3 rounds each
Fair play
A grown-up hops every leg.
Points
1 point for each task done right; 2 points for the team that finishes first.
Fouls
Do that leg again
  • The wrong task for the number
  • Starting before the tag
  • Walking on a sprint
Winning
The team with more points after 3 rounds.
Stars
  1. 3 points for 1 star
  2. 6 points for 2 stars
  3. 9 points for 3 stars

Easier or harder

Easier

Walk then jog.

Harder

Longer relays.

What you will see, and what to say

  • the arms swing across Arms forward and backHip to lip.
  • the steps are heavy Light feetQuiet feet.

Self-check

10

10 minutes of running games without stopping and 5 hops on each leg.

Stop and get a coach when

Pain in the shin or knee.

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 running, balance.

awiseathlete.com/sports/triathlon/triathlon-b2