FAST

Fundamental Athletics Skills Training

TABLE OF CONTENTS
FAST................................................ 2
EQUIPMENT REQUIRED............... 4
WEEK 1........................................... 5
Program for Week 1.................................................... 5
Warm Up.................................................................... 6
Running over Obstacles............................................... 7
Bullseye..................................................................... 8
Hopscotch.................................................................. 9
Many Starts.............................................................. 10
WEEK 2......................................... 11
Program for Week 2.................................................. 11
Warm Up.................................................................. 12
Touch and Go........................................................... 13
Throw, Throw, Throw................................................. 14
High Fives................................................................ 15
High Fives Tiggy........................................................ 15
Speed Bounce.......................................................... 15
Short, Sharp Shuttles................................................ 16
WEEK 3......................................... 17
Program for Week 3.................................................. 17
Warm Up.................................................................. 18
Rabbits and Roosters................................................ 19
World Record............................................................ 19
Run The Gauntlet...................................................... 20
Frogs and Lily Pads................................................... 21
Bean Bag Balance Relay............................................ 22
WEEK 4 – MYSTERY WEEK........ 23
Program for Week 4.................................................. 23
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FAST
FAST is a Fundamental Athletics Skills Training session designed to be run for a one hour duration utilising games and skill
development activities to teach the basic, fundamental movement patterns of the events experienced in a Little Athletics
WEEK 5......................................... 25 competition. It will be an eight (8) week program that teaches these skills and leads up to a modified “competition” at the
Program for Week 5.................................................. 25 end of the period.
Warm Up.................................................................. 26
This program has many uses (but is not limited to):
Trains....................................................................... 27
• A stand alone program to utilise in a school environment (e.g. after school).
Ladders.................................................................... 27
• As a program to run for a potential new Centre starting up to gauge the interest of athlete and parents in the
Fly........................................................................... 27
community.
Right Vs Left............................................................. 27
• For an established Centre to run a series of sessions in the lead up to and in conjunction with sign on periods.
Circuit 1................................................................... 28
• As the first eight weeks of existing Centres program for the Tiny Tots – U8’s.
WEEK 6......................................... 29 Each FAST session will have one warm up activity, one running activity, one jumping activity and one throwing activity. Each
Program for Week 6.................................................. 29 of these activities are 10 – 15 minutes duration so that the athletes will experience a lot of skill development in a short
Warm Up.................................................................. 30 amount of time.
Freeze Tag................................................................ 31
Toilet Tag.................................................................. 31
Leap Frog................................................................. 31
Jump The River......................................................... 31
Zigzag...................................................................... 32
Touch and Go........................................................... 32
WEEK 7......................................... 33
Program for Week 7.................................................. 33
Warm Up.................................................................. 34
Dog and Bone........................................................... 35
Scissor Jump Relay................................................... 35
Throwlf (throws golf).................................................. 35
Circuit 2................................................................... 36
WEEK 8......................................... 37
Team Multi Event Challenge Introduction.................... 37
Team Multi Event Challenge....................................... 39
Sample Team Multi Event Challenge........................... 41
Team Multi Event Challenge: The Events..................... 47
LAQ SPONSORS.......................... 48
2
 Week 1 2 3 4 5 6 7 8
• Timed Run (2)
• Remote Control • Hills & Valleys • Timed Run (1) • Captains Coming • Timed Run (3)
Warm Up • Up, Down, Stop, Go
• Dynamic Movements • Timed Run (1) • Catch Everyone • Timed Run (2) • Evolution
• Knee Tag

• Rabbits & Roosters • Trains • Freeze Tag

Running • Many Starts • Touch & Go • Dog & Bone
• World Record • Ladders • Toilet Tag
Mystery Week
• High Fives
(Random selection from • Leap Frog
Jumping • Hopscotch • High Fives Tiggy • Frogs & Lily Pads • Fly • Scissor Jump Relay Multi Event Challenge
W1 – 3) • Jump the River
• Speed Bounce
)

Throwing • Bullseye • Throw, Throw, Throw • Run The Gauntlet • Right vs Left • Zig Zag • Throwlf (Throws Golf)

Other • Running Over Obstacles • Short Sharp Shuttles • Bean Bag Relay • Circuit 1 • Touch & Go (Walking) • Circuit 2

EQUIPMENT REQUIRED
Week 1 No. 2 No. 3 No. 4 No.
Collapsible Markers 14 Collapsible Markers 20 Collapsible Markers 10 Various equipment depending on chosen events
Witches Hats 14 Witches Hats 20 Hula Hoops 12
Mini Hurdles 4 Scrap paper – two pieces per athlete 8 Stop watch – or similar timing device
Discus (500g) 3 Tennis balls (optional) 4 Whistle (optional)
Non Slip Coloured Marker Spots/Dots Relay batons – or similar object to pass Bean bags or tennis balls 12
Red 4 Soft foam balls or newspaper – to make
newspaper balls
Yellow 4
Blue 4
Whistle (optional) 1

Week 5 No. 6 No. 7 No. 8 No.

Collapsible Markers 12 Collapsible Markers 12 Collapsible Markers 12 Various equipment depending on chosen events
Skipping Ropes 12 Skipping Ropes 12 Soft Ball (20cm diameter) 2
Stop watch (or similar timing device) Soft Ball (10-15cm dia.) 2 Beanbags 12
Bean bags or tennis balls 12 Witches Hats 10 Witches hats 12
Hula Hoops 12
Stop watch or timing device

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WEEK 1
Key / Basic Concepts for this week
• Running over obstacles (hurdling)
• Slinging (discus)
• Hopscotch (triple jump)
• Standing Start procedure
Equipment Required:
• Collapsible Markers - 14
• Witches Hats - 14
• Mini Hurdles - 4
• Discus (500g) - 3
• Marker dots
- Red - 4
- Yellow - 4
- Blue - 4
• Whistle (optional)
Resources used:
• LAQ Coaching Resources
• ITC Games
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PROGRAM FOR WEEK 1 WARM UP
One (1) hour: 4:30pm – 5:30pm Athletes go for a jog over 50 – 100m…..twice. To a nearby tree and back.
4:30pm – 4:40pm Warm Up – Remote Control & Spread out in a long straight line and play remote control.
Dynamic Movements. All Participants REMOTE CONTROL
Then split into three – four groups of 10 – 12 in each Athletes respond to the following video controls (from coach), using the appropriate actions:
If three groups • Play – walk around
4:45pm – 5:00pm Run Over Obstacles Group 1 • Rewind – run or walk backwards
Bullseye Group 2 • Fast Forward – run
Hopscotch Group 3 • Pause – jump on the spot
5:00pm – 5:15pm Run Over Obstacles Group 2 • Stop - stop
Bullseye Group 3 Afterwards, take the athletes through a series of dynamic movements
Hopscotch Group 1 Dynamic Movement
5:15pm – 5:30pm Run Over Obstacles Group 3 • Arm Swings - around body
Bullseye Group 1 • Arm Swings - over shoulder
Hopscotch Group 2 • Side Bends - using towel or bar hold above head and lean to side, without forwards or backwars movements
If four groups • Trunk Rotations - hands on hips, kness slightly bent rotate trunk from side to side
• Alternate toe touches - bend at the waist, swing arms to attempt alternate toe touches with opposite hands
4:45pm – 4:55pm Run Over Obstacles Group 1
• Leg Swings - stationary or moving - alternate swinging leg to touch toes.
Bullseye Group 2
Hopscotch Group 3
Many Starts Group 4  
4:55pm – 5:05pm Run Over Obstacles Group 2
Bullseye Group 3
Hopscotch Group 4
Many Starts Group 1
5:05pm – 5:10pm Drink Break All
5:10pm – 5:20pm Run Over Obstacles Group 3
Bullseye Group 4
Hopscotch Group 1
Many Starts Group 2
5:20pm – 5:30pm Run Over Obstacles Group 3
Bullseye Group 4
Hopscotch Group 1
Many Starts Group 2
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 Bullseye
Running over Obstacles
RUNNING OVER OBSTACLES BULLSEYE


Start Finish 20m

Witches Hats
No Obstacles

15m



10m



5m
25m










Small dome
markers Mini Hurdles
(collapsible)


This activity
teaches the basic throwing skills of the delivery actions required for Discus.
• Form small groups, e.g. 3-5 per group and line up behind the red markers (safety area)
• Form small groups, e.g. three to five athletes per group and line up behind the red markers (safety area).
• One player from each group moves up to the throwing point – yellow markers.
• H•aveEach player throws their objects (two witches’ hats and one discus) to the target area.
athletes line up behind the markers and try to have multiple throwers throw at the same time. One athlete from

each group moves up to the throwing point, e.g. yellow markers. Each athlete will throw their objects (two witches’
• They use a round arm slinging action with the witches’ hats and an underarm slinging
ThisThis activity teaches the basic skill of hurdling – running over obstacles.
activity teaches the basic skill of hurdling – running over obstacles. hats and one discus) at the target area.
action with the discus
• Using four lanes, evenly space out the obstacles (refer to diagram above) over a distance of 25 metres (approx.). The
• Using four lanes, evenly space out the obstacles as in diagram above over a distance of 25m • U•singPlayers throw all of their objects and wait until all others have finished before objects
the witches’ hats, the athletes will use a round arm slinging action and an underarm slinging action with the
diagram shows three, however you could use two or four obstacles. It will depend on the amount of equipment you
(approx.). The diagram shows three, however you could use two or four obstacles. It will discus.are retrieved.
have access to.
depend on the amount of equipment you have access to. • Repeat for a given number of rounds.
• O•ncePoints are scored depending on where the object lands
athletes have thrown all of their objects, they must wait until every athlete has finished their throws before
• It doesn’t matter what the obstacles are, so long as they are safe and they increase in height
• It doesn’t matter what the obstacles are, so long as they are safe and they increase in height each lane. For example,
each lane. You could use skipping ropes, hurdle tops, micro hurdles (15cm high) for example,
retrieving their objects.
• Up to 5m – 1 point
you could use skipping ropes, hurdle tops, micro hurdles (15cm high) so long as they are safe.
so long as they are safe. • Repeat for a given number of rounds, e.g. five throws for each athlete.
• 5m – 10m – 2 points
• To•begin, run down lane one, turn into lane two and return back (over obstacles), then turn down lane three (over
To begin, run down lane 1, turn into lane two and return (over obstacles), then turn down lane • 10m – 15m – 3 points
• Points are scored depending on where the object lands. For example:
largerthree (over larger obstacles)and return back up lane 4 (over ever bigger obstacles).
obstacles) and return back up lane 4 (over even bigger obstacles). • 15m – 20 m – 4 points
Up to 5m – 1 point
• Start off the first repetition jogging and then each subsequent repetition increase speed. For
• Start off the first repetition jogging and then increase speed with each subsequent repetition. For example, if doing • 20m+ - 5 points
example, if doing this three times, first would be a jog, second would be ¾ speed and then 5m – 10m – 2 points
this three times, first repetition would be at a jog, second would be three quarter speed and then third would be flat
third would be flat out. 10m – 15m – 3 points
out.
• You can have multiple athletes running at the same time, so long as there is 1-2 obstacles
15m – 20 m – 4 points
• You can have multiple athletes running at the same time, so long as there is one to two obstacles distance between
distance between them.
• If you have large groups, then have two lanes of everything.
them. 20m+ - 5 points
•If you have large groups, then have two lanes of everything.
Note: each repetition (up and back, up and back) equates to 100 metres.

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 Hopscotch Many Starts
HOPSCOTCH
MANY STARTS

Have children line up on the start line with their toes behind the line, not on it or over it.
Have athletes line up on the start line with their toes behind the line, not on it or over it.
Give the command “On your marks” and have the children complete the following:
Give the command “On your marks” and have the athletes complete the following:

Hopscotch
• Move one foot (it matters not which one at this stage) straight back so the foot isn’t too close
• Move one foot (it doesn’t matter which one at this stage) straight back so the foot isn’t too close together nor too far
together nor too far apart.

apart.
• Place both hands on the front (bent) knee.
• Place both hands on the front (bent) knee.

• Eyes should be focused on the ground about 1-2m in front of them. Not at feet, nor at the


• Eyes should be focused on the ground about 1-2m in front of them. Not at feet, nor at the finish line.
finish line.






Begin by creating three (or more) even groups and have each group stand behind the witches’ hat facing the coloured
Begin by creating three (or more) even groups and have each group stand behind the witches’ hat


facing the dots (or markers) in the ground. The first person in each group, followed by the second and
spots/dots (or markers) on the ground. The first athlete in each group, followed by the second and so on. Each athlete

so on. Each child completes each pattern two or three times:

completes each pattern two or three times:
• Two feet, two feet, two feet.

• Left foot, left foot, left foot.
• Two feet, two feet, two feet.

• Right foot, right foot, right foot.
• Left foot, left foot, left foot.
• Two feet, two feet, left foot.
Begin by creating three (or more) even groups and have each group stand behind the witches’ hat

• Two feet, right foot, two feet.
facing the dots (or markers) in the ground. The first person in each group, followed by the second and
• Right foot, right foot, right foot.
so on. Each child completes each pattern two or three times:
• Left foot, two feet, right foot.
• Right foot, left foot, two feet.
• Two feet, two feet, left foot.
• Two feet, two feet, two feet.
• Left foot, left foot, left foot.
. Then it is time to change the grid. Give the next command – “Set” and have the athletes complete the following:
• Two feet, right foot, two feet.
• Right foot, right foot, right foot.
Give the next command – “Set” and have the children complete the following:
• Two feet, two feet, left foot. • Move one hand to the front and one to the rear so that the athlete has the opposite hand to opposite foot out in front.
• Left foot, two feet, right foot.
• Two feet, right foot, two feet. Sand Pit / landing area
• Left foot, two feet, right foot. • Move one hand to the front and one to the rear so that you have the opposite hand to
• Lean slightly forward from ankles, not waist.
• Right foot, left foot, two feet.
• Right foot, left foot, two feet. opposite foot out in front.
On the ‘B’ of the bang of the gun, clap of the coach’s hands or whistle blast, the athletes run as fast as they can to the
Then it is time to change the grid.
. Then it is time to change the grid. • Lean slightly forward from ankles, not waist.
finish line (5-10 metres in front of them).
Sand Pit / landing area

On the “B” of the bang of the gun, clap of the coach’s hands or whistle blast, the children run as fast as
Practice this position / standing start three times. Each time focus on the feet (straight ahead) and the arms (opposite arm,
they can to the finish line 5-10m in front of them.
opposite leg).

Practice this position / standing start three times. Each time focus on the feet (straight ahead) and the
The description above can be considered a two point start – two points of contact on the ground (i.e. two feet). Now we


arms (opposite arm, opposite leg).

can vary the starting position.

The description above can be considered a two point start – two points of contact on the ground (i.e.
Variations

two feet). Now we can vary the starting position. Note: these variations of this standing start position
• Three point start – two feet, one hand (opposite hand in front reaches forward of the start line to touch ground).
are to practice the reaction to the gun and highlight how difficult it is to get up off the ground and start
• Four point start – as per the three point start, however the other hand after the first hand is on the ground, the other
running and are not considered a correct starting position.

one joins it out in front.
Variations:
• Five point start – as per the four point, however drop to one knee (2 feet, 2 hands, 1 knee)

• Three point start – two feet, one hand (opposite hand in front reaches forward of the start line
• Six point start – as per the five point start, however drop onto both knees (2 feet, 2 hands, 2 knees).
to touch ground).
Each athlete completes each sequence with the pattern of: Take off on one foot, then: • No point start. Lie on belly with hands on the start line.
• Four point start – as for the three point start, however after the first hand is on the ground,
Same foot… • Reverse no point start – as per no point start, however feet are now on the line and the children have to get up, turn
the other one joins it out in front.
Other foot… • and then go.
Five point start – as per the four point, however drop to one knee (2 feet, 2 hands, 1 knee)
Both! • Note: these variations are not considered correct starting positions, but are used to practice the reaction to the gun and
Six point start – as per the five point start, however drop onto both knees (2 feet, 2 hands, 2
highlight how difficult it is to get up off the ground and start running.
knees).
This means that the athlete will take off on one foot on the first dot, then the next dot is the same colour, which means the • No point start. Lie on belly with hands on the start line.
same foot. Then the next dot is a different colour, which means a different foot and then jump into the sand pit / landing • Reverse no point start – as per no point start, however feet are now on the line and the
area onto two feet. children have to get up, turn and then go.
Once the athlete has completed the first sequence, then they can move up to the next sequence. If an athlete can’t make
it to the next dot / landing area, then get the athlete to return to the previous sequence they can do and add more speed
(e.g. run up).

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WEEK 2
Key / Basic Concepts for this week
• Acceleration (running)
• Over arm throw (javelin)
• Vertical leap (high jump)
• Passing objects (relay)
• Timed run (middle distance)
Equipment Required:
• Collapsible Markers - 20
• Witches Hats - 20
• Scrap paper - two pieces per participant
• Tennis balls (optional) - 8
• Relay batons – or similar object to pass - 4
Resources used:
• LAPS resource
• Play Athletics
• Fundamental Motor Skills Activity Resource
• An Introduction to Endurance Running
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PROGRAM FOR WEEK 2 WARM UP
One (1) hour: 4:30pm – 5:30pm Hills and Valleys Warm Up
4:30pm – 4:40pm Warm Up – Hills and Valleys & Create two roughly
Hills and Valleys even groups. Scatter a mix of ground markers and witches hats in designated playing area, half of
Timed Run. All Participants them turned upside down.
Create two roughly even teams. Scatter a mix of ground markers and witches hats in
Then split into three – four groups of 10 – 12 in each
designated playing area, half of them turned upside down.
On the command ‘Go’, Group A moves around the playing area attempting to turn as many markers as possible the
On "Go!" Team A moves around the playing area attempting to turn as many markers as
right way up; at the same time Group B attempts to turn as many markers as possible upside down. After playing for a
possible the right way up; at the same time Team B attempts to turn as many markers as
If three groups possible upside down. After playing for a designated time, stop the game and count the
designated time, stop the game and count the number of markers / witches hats the correct way up, compared to the
number of markers the correct way up, compared to the number of markers upside down, to
4:45pm – 5:00pm Touch and Go Group 1
number of markers / witches hats upside down. Whichever group has the highest number, is the winner.
find the winning team.
Throw, Throw, Throw Group 2
High Fives & Speed Bounce Group 3
5:00pm – 5:15pm Touch and Go Group 2
Throw, Throw, Throw Group 3
High Fives & Speed Bounce Group 1
5:15pm – 5:30pm Touch and Go Group 3
Throw, Throw, Throw Group 1
High Fives & Speed Bounce Group 2
If four groups
4:45pm – 4:55pm Touch and Go Group 1
Throw, Throw, Throw Group 2
High Fives & Speed Bounce Group 3 Timed Run
Timed Run
Short, Sharp Shuttles Group 4 All participants run a predetermined path (or track) for one minute total. The object is to get
All athletes run a predetermined path (or track) for one minute total. The object is to get as far as possible in this time
as far as possible in this time period.
4:55pm – 5:05pm Touch and Go Group 1 period. An example of a path or track is as follows:
Throw, Throw, Throw Group 2
High Fives & Speed Bounce Group 3
Short, Sharp Shuttles Group 4
5:05pm – 5:10pm Drink Break All
5:10pm – 5:20pm Touch and Go Group 1
Throw, Throw, Throw Group 2
High Fives & Speed Bounce Group 3
Short, Sharp Shuttles Group 4
5:20pm – 5:30pm Touch and Go Group 1
Throw, Throw, Throw Group 2
High Fives & Speed Bounce Group 3
Short, Sharp Shuttles Group 4
12
 TOUCH AND GO Touch and Go THROW, THROW, THROW
Throw, Throw, Throw
Players form pairs and face each other 20-30 metres apart.
Athletes form pairs and face each other 20-30 metres apart.

Person A jogs towards Person B. On reaching a predetermined marker a few metres in front of
Athlete A jogs towards Athlete B. On reaching a predetermined marker a few metres in front of Athlete B, Athlete A must
Person B, Person A must pivot and sprint back past where they started. At the same time,
pivot around the marker and sprint back past where they started. At the same time, Athlete B must chase them and
Person B must chase them and attempt to pass Person A before they get back to the starting
line.
attempt to pass Athlete A before they get back to the starting line.
If Person B catches Person A then they move the marker further away from Person B and try
If Athlete B catches Athlete A then they can move the marker further away from Athlete B and try again.
again.
If Person B didn’t catch Person A then they move the marker closer to Person B and try again.
If Athlete B didn’t catch Athlete A then they move the marker closer to Athlete B and try again.
Adjust the

• Divide the group into 2 teams.
This•activity teaches the basic throwing skills of the delivery actions required for Javelin.
Separate teams with a “no go zone 2-3m wide.
• Give each player two pieces of scrap paper which they scrunch up into paper balls.
• Divide the athletes into two groups of equal size facing each other.
• Play for a set period, e.g. 30 seconds.
• Separate the groups with a ‘no-go’ zone 2-3 metres wide (approx.).
• Use an overarm throwing action when throwing.
• The object is to get as many paper balls over to the opposite side. Any that fall into the
• Give each athlete a couple of scrunched-up paper ‘balls’.
no go zone are out of play for the remainder of the round.
On the command (whistle), the athletes will:
• Players should ‘throw fast and throw smart’!
• The winning team is the one with the fewest paper balls.

• Throw their paper ball over a line in the direction of the opposite team, using an overarm throwing action.
• The objective is to get as many paper balls over to the opposite side. Any that fall into the ‘no-go’ zone are out of play
Variations:
st
•for 1the Round seated
remainder of the round.
nd
• 2 Round kneeling
Option: place tennis ball on top of middle witches hat. Player A “steals” the ball and that signals the • Athletes should “throw fast and throw smart”!
• 3rd Round Standing
Option: place a tennis ball on top of the witches’ hat. Athlete A ‘steals’ the ball and
time that Player B can start the chase.
that signals the time that Athlete B can
• Increase the distance of the no go zone.
• After a set period (e.g. 30 seconds), balls are counted to see who has the fewest balls to determine the winning group
start the chase.

Variations

• 1st Round – have the athletes seated
• 2nd Round – have the athletes kneeling
• 3rd Round – have the athletes standing
• Increase the distance of the ‘no-go’ zone.

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 before they jump (‘low 10s’).
tand side-on, facing opposite directions and swing back to slap their
HIGH FIVES SHORT,Short, Sharp Shuttles
SHARP SHUTTLES
hand low before they jump (‘low 5s’).
Have the athletes find a partner and then complete the following activities: Form the athletes into groups of four and have one relay baton (or other suitable object) per group.
Form into groups of 4 and have one 1 relay baton (or other suitable object) per group
• Athletes face each other and jump to slap both hands above their heads (‘high 10s’) Set out 4 markers to create two lines, 5-10 metres apart.
High Fives Tiggy
• Athletes stand shoulder-to-shoulder and jump to give a ‘high 5’ with one hand above their heads. Set out 4 marker cones to create 2 lines, 5-10 metres apart.
Groups divide into two with each half at opposite ends, in lines, facing each other.
Groups divide into 2 with each half at opposite ends, in lines, facing each other.
• Athletes stand back-to-back about 1m apart and slap their hands low on the backswing before they jump (‘low 10s’). The first athlete sprints to the opposite end with the relay baton and passes it to the next athlete. Continue this same
A participant sprints to the opposite end with the relay baton and passes it to the next runner.
• Athletes stand side-on, facing opposite directions and swing back to slap their partner’s hand low before they jump sequence until every athlete has had a run.
to be taggers. When tagged, a child stands still with their hand(s) in the air.
(‘low 5s’).
ree student gives the student a ‘high 5’ or ‘high 10’.
HIGH FIVES TIGGY
Speed Bounce
Select two athletes to be taggers. When tagged, the athlete must stand still with their hand(s) in the air. To be released
another athlete must give the athlete a ‘high 5’ or ‘high 10’.
has a collapsible marker each. Play for a set period, e.g. 30 seconds.
e to start.
uch the ground on either side of the marker with both feet. If the marker is
SPEED BOUNCE
players’ feet still cross to the other side, then the bounce is counted.
Each athlete has a collapsible marker each. On the command (whistle), the athletes must touch the ground on their side
of the marker with both feet. The objective is for the athlete to get as many bounces as they can and attempt to beat that
of the marker in either direction counts as one bounce.
score in each subsequent round. Set a time period to complete each round, e.g. 30 seconds.
many bounces as they can and attempt to beat that score in each subsequent
One correct cross of the marker in either direction counts as one bounce. If the marker is touched, but the athletes’ feet
still cross to the other side, then the bounce is counted.

Variations
Variations
• Increase the distance between the lines.
• Increase the distance between the lines.
• The runner runs with the baton behind their back and just before they reach their next
runner, they bring it to the front to pass as normal.
• The athlete runs with the baton behind their back and just before they reach their next athlete, they bring it to the front
• The runner rounds the back of their group and then reaches forwards to pass the
to pass as normal.
baton to the next runner.
• The athlete runs around the back of their group before passing the baton to the next athlete.
• Use various relay formations (eg square, spoke and circular relay).
• Use various relay formations (e.g. square, spoke and circular relay).

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WEEK 3
Key / Basic Concepts for this week PROGRAM FOR WEEK 3 WARM UP
• Reaction / Acceleration (running) One (1) hour: 4:30pm – 5:30pm Catch Everyone
• Timed run (middle distance) 4:30pm – 4:40pm Warm Up – Catch Everyone & Define a playing area (e.g. 20m x 20m) and assign one athlete to be the ‘catcher’ for the start of the first round. The
• Pushing action (shot put) Timed Run. All Participants ‘catcher’ runs about tagging the other athletes in the playing area. Any athlete tagged becomes an additional ‘catcher’ for
• Two feet / one foot jumping (long jump) Then split into three – four groups of 10 – 12 in each the remainder of the game. The last athlete to be tagged wins and becomes the ‘catcher’ for the start of the next game.
• Walking Repeat three times.
If three groups
Equipment Required: 4:45pm – 5:00pm Rabbits and Roosters After the third round of the game, split the group in two and have another attempt at the game with two separate groups.
• Collapsible Markers - 10 + World Record Group 1 Another playing area should be created for the additional group.
• Hula Hoops - 12 Frogs and Lily Pads Group 2 Timed Run
• Stop watch – or similar timing device Run the Gauntlet Group 3 All athletes run a predetermined path (or track) for one minute total. The objective is to get as far as possible in this time
• Whistle (or very loud voice) 5:00pm – 5:15pm Rabbits and Roosters period. An example of a path / track can be found on page 12.
• Bean bags or tennis balls - 12 + World Record Group 2
• Soft foam balls (10cm+ diameter) or newspaper – to Frogs and Lily Pads Group 3
make newspaper balls Run the Gauntlet Group 1
Resources used: 5:15pm – 5:30pm Rabbits and Roosters
• Fundamental Motor Skills. A Manual for Classroom + World Record Group 3
Teachers Frogs and Lily Pads Group 1
• Play Athletics Run the Gauntlet Group 2
• LAPS resource If four groups
4:45pm – 4:55pm Rabbits and Roosters
• ITC Games
+ World Record Group 1
Frogs and Lily Pads Group 2
Run the Gauntlet Group 3
Bean Bag Balance Group 4
4:55pm – 5:05pm Rabbits and Roosters
+ World Record Group 2
Frogs and Lily Pads Group 3
Run the Gauntlet Group 4
Bean Bag Balance Group 1
5:05pm – 5:10pm Drink Break All
5:10pm – 5:20pm Rabbits and Roosters
+ World Record Group 3
Frogs and Lily Pads Group 4
Run the Gauntlet Group 1
Bean Bag Balance Group 2
5:20pm – 5:30pm Rabbits and Roosters
+ World Record Group 4
Frogs and Lily Pads Group 1
Run the Gauntlet Group 2
Bean Bag Balance Group 3
17 www.laq.org.au 18
 Run The Gauntlet
RABBITS AND ROOSTERS
Rabbits and Roosters RUN THE GAUNTLET
Set finish lines about 20 metres apart with the coach standing in the middle. Athletes pair off and stand next to their
nish lines about 20 metres apart with parent/coach standing in the middle. Players pair
partner facing the coach (like lining up in two lines at school). One line of athletes are called ‘Roosters’, the others are
d stand next to their partner facing the coach (like lining up in two lines at school). One
‘Rabbits’. Rolling your tongue call out either (Rrrrrrrrrr) ‘ROOSTERS’ or (Rrrrrrrrrr) ‘RABBITS’.
players are called ‘Roosters’, the other are ‘Rabbits’. Rolling your tongue call out either
rrrrr) “ROOSTERS” or (Rrrrrrrrrr) “RABBITS”.
If ‘ROOSTERS’ are called the athletes who are ‘Roosters’ runs towards the finish line closest to them with the ‘Rabbits’
OSTERS” are called the players who are ‘Roosters’ runs towards the finish line closest to
chasing.
with the ‘Rabbits’ chasing.
If ‘RABBITS’ are called the athletes who are ‘Rabbits’ runs towards the finish line closest to them with the ‘Roosters’
BBITS” are called the players who are ‘Rabbits’ runs towards the finish line closest to
chasing.
with the “Roosters” chasing.
ed the tagger earns one point. Reset lines and play continues.
If tagged, the athlete earns one point for the group. Reset lines and play continues.

This activity teaches the basic throwing skills of the delivery actions required for Shot Put.

• Divide the athletes into two groups of equal size.
Create two small groups or 5-10 in each. 1 group of runners stands in line at the start line. On
• One group of athletes stands in line at the start line. On a command, the first athlete runs down the track (through the
a signal, the first runner runs down the track (through the gauntlet) to collect a bean bag from
the hoop and returns home. gauntlet) to collect a bean bag from the hoop and returns back to the start line.
Students from the other group stand on either side of the track and bombard the runner.
• Athletes from the other group stand on either side of the track and bombard the athlete with soft foam balls or
They must use a chest passing action (two hands on the ball and push) and only aim at the
scrunched-up paper ‘balls’. They must use a chest pushing action (two hands on the ball and push) and only aim at
hips to the feet of their opponents. If a runner is hit (hips or below) by a ball or newspaper
the athletes’’ hips to the feet. If an athlete is hit (hips or below) by a ball or paper ball, they must stand still and drop
ball, they stop, remain still and drop a bean bag they may have to the ground. The next runner
the bean bag (that they may have) on the ground. Then next athlete in line runs the gauntlet, collects a dropped bean
in line runs the gauntlet, collects a dropped bean bag or bean bag from the hoop and returns
home. bag or a bean bag from the hoop and returns back to the start line.
• Each group scores one point for every bean bag returned to the start line.
Each group scores 1 point for every bean bag returned to the group.
Variation Variation
Instead of dropping the bean bag, the runner stands still and holds the bean bag with an
Instead of dropping the bean bag, the athlete stands still and holds the bean bag with an outstretched arm to be grabbed
outstretched arm to be grabbed by another student as they run past.
WORLD RECORD
by another

athlete as they run past.
World Record
This activity can be done for most track events.
On the command, the athletes must run as fast as they can down a 100m track. The coach activates the stopwatch at the
mmand, the players run as fast as they can down a 100m track. At the time that the
ng command is given, the leader activates the stopwatch. When the time on the
same time the command is given. When the time on the stopwatch reaches the current men’s or women’s world record,
atch reaches the current men's or women's world record, the leader blows their
the coach blows their whistle. At this signal, the athletes note how far they have run in comparison to the current world
e. At this signal, the players note how far down the track they would be in comparison
record holder.
current world record holder. This activity can be done for most track events.

World Records (as at January 2016)

Records (as at January 2016)
Women:
• Women: 10.49 seconds (Florence Griffith-Joyner in 1988)
10.49 seconds (Florence Griffith-Joyner in 1988)
Men: • Men:
9.58 seconds (Usain Bolt in 2009)
9.58 seconds (Usain Bolt in 2009)

19 www.laq.org.au 20
 Bean Bag Balance Relay
FROGS AND LILLYFrogs and Lilly Pads
PADS BEAN BAG BALANCE RELAY
Set up a 25m shuttle relay course with ground markers. Place an additional marker at each
Set up a 25 metre shuttle relay course with ground markers. Place an additional marker at each end, one metre before
end, one metre before each change over. Divide the group into teams. Each team splits into
each change over. Divide the athletes into groups. Each group splits into two, with each going to opposite ends of the
two, with each going to opposite ends of the course.
course.
Players participate in the relay carrying bean bags on their head. The bean bags may not be
Athletes participating in the relay must carry the bean bags on their head. The bean bags must not be touched until the
touched until the final metre before the change over, and during the change over itself. The
final metre before the change over, and during the changeover itself. The first group to finish is the winner.
first team to finish is the winner.
Impose a short time penalty during which a player must stop and stand still (eg. 5 seconds) if
If the bean bag falls off their head or is touched during the relay, impose a short time penalty during which an athlete must
the bean bag falls off, or it they touch it during the relay.
stop and stand still (eg. 5 seconds).

Randomly distribute the hoops (lily pads) inside the pond, making sure they are close enough to each other (i.e. jumping
distance). Athletes jump from lily pad to lily pad and see how many they can land on in a given amount of time, e.g. 30
seconds.
domly distribute the hoops (lily pads) inside the pond, making sure they are close enough
ach other (i.e. jumping distance). Players jump from lily pad to lily pad and see how many
If there is more than one frog on the lily pad, it will sink. If an athlete jumps onto a lily pad with another athlete already on
can land on in a given amount of time, e.g. 30 seconds.
it, the original athlete must immediately find another lily pad to jump onto.
ere is more than one frog on the lily pad, it will sink. If a player jumps onto a lily pad with
Athletes may jump into the pond as well as onto the lily pads.
her player already on it, the original player must immediately find another lily pad to
p onto.
Variations
ers may jump into the pond as well as onto the lily pads.
• Increase or decrease the distance between the lily pads to vary the jumps.
• Introduce a ‘tagger’. Athletes must jump around the pond and avoid the ‘tagger’. Athletes are safe if they are standing
ation: on a lily pad, but as soon as another player jumps on that lily pad the original player must find a new one. If an athlete
is tagged, they become the new tagger.
• Increase or decrease the distance between the lily pads to vary the jumps.
• Place the lily pads in the sand pit to increase difficulty.
• Introduce a tagger. Players must jump around the pond and avoid the tagger. Players
are safe if they are standing on a lily pad, but as soon as another player jumps on that
lily pad the original player must find a new one. If a player is tagged, they become the
new tagger.
• Place the lily pads in the sand pit to increase difficulty.

21 www.laq.org.au 22
WEEK 4 – MYSTERY WEEK
Key / Basic Concepts for this week PROGRAM FOR WEEK 4 This week you will be using activities that you have already done in weeks 1 to 3. By using the same activities the athletes
• Various – is a random pick of events One (1) hour: 4:30pm – 5:30pm have already participated in you are consolidating and reinforcing the basic skills learned over the previous three weeks.
Equipment Required: 4:30pm – 4:40pm Warm Up – Remote Control & Ways to select activities:
• Various – is a random pick of events Dynamic Movements. All Participants • Use a random draw of the activities (one, run, one jump and one throw) or,
Resources used: Then split into three – four groups of 10 – 12 in each • Select the activities that you think the athletes need to work or,
• FAST programs • Select the activities that the athletes enjoyed the most over the past three weeks.
If three groups
- Week 1 The reason for this week gives the athletes a chance to further practice their skills that they have learned over the previous
4:45pm – 5:00pm Event 1 (run) Group 1
weeks. It also allows the coach/s the ability to become confident with the activities that they may have already presented
- Week 2 Event 2 (jump) Group 2 or give someone else a chance to lead an activity they wanted to previously and were unable to.
- Week 3 Event 3 (throw) Group 3 Choose one from each of the following activity groups:
5:00pm – 5:15pm Event 1 (run) Group 2
Warm Up
Event 2 (jump) Group 3
W1 – Remote Control and Dynamic Movements
Event 3 (throw) Group 1
W2 – Hills and Valleys and Timed Run
5:15pm – 5:30pm Event 1 (run) Group 3
W3 - Timed Run and Catch Everyone
Event 2 (jump) Group 1
Running
Event 3 (throw) Group 2
W1 – Many Starts
If four groups
W2 – Touch and Go
4:45pm – 4:55pm Event 1 (run) Group 1 W3 – Rabbits and Roosters and World Record
Event 2 (jump) Group 2 Throwing
Event 3 (throw) Group 3 W1 – Bullseye
Event 4 (other) Group 4 W2 – Throw, Throw, Throw
4:55pm – 5:05pm Event 1 (run) Group 2 W3 – Run the Gauntlet
Event 2 (jump) Group 3 Jumping
Event 3 (throw) Group 4 W1 – Hopscotch
Event 4 (other) Group 1 W2 – High Fives and High Fives Tiggy and Speed Bounce
5:05pm – 5:10pm Drink Break All W3 – Frogs and Lily Pads
5:10pm – 5:20pm Event 1 (run) Group 3 Other
Event 2 (jump) Group 4 W1 – Running Over Obstacles
Event 3 (throw) Group 1 W2 – Short Sharp Shuttles
Event 4 (other) Group 2 W3 – Bean Bag Relay
5:20pm – 5:30pm Event 1 (run) Group 4
Event 2 (jump) Group 1
Event 3 (throw) Group 2
Event 4 (other) Group 3

23 www.laq.org.au 24
WEEK 5
Key / Basic Concepts for this week PROGRAM FOR WEEK 5 WARM UP
• Sprint mechanics One (1) hour: 4:30pm – 5:30pm Timed Run
• Timed run (middle distance) 4:30pm – 4:40pm Warm Up – Captains Coming & All athletes run a predetermined path (or track) for two minutes total. The objective is to get as far as possible in this time
• Balanced throwing positions Timed Run. All Participants period. An example of a path / track can be found on page 12.
• Bounding / leaping (triple jump) Then split into three – four groups of 10 – 12 in each Captains Coming
• Strength
If three groups Set out a play area and define the ‘sides’ of the ship. Set markers out 15-20 metres on all four sides of the group. The
Equipment Required: 4:45pm – 5:00pm Trains + Ladders Group 1 commands and actions are as follows:
• Collapsible Markers - 12 Fly Group 2 Command Action(s)
• Skipping Ropes - 12 Right Vs Left Group 3 Bow run to the ‘front’ of the boat
• Stop watch – or similar timing device 5:00pm – 5:15pm Trains + Ladders Group 2
• Bean bags or tennis balls - 12 Stern run to the ‘back’ of the boat
Fly Group 3
Port Port is the left side. Run to port.
Resources used: Right Vs Left Group 1
Starboard Starboard is the right side. Run to starboard
• Fundamental Motor Skills. A Manual for Classroom 5:15pm – 5:30pm Trains + Ladders Group 3
Teachers Captain’s Coming all line up, stand at attention and salute
Fly Group 1
• Play Athletics At Ease Relax (use only after Captains coming)
Right Vs Left Group 2
• LAPS resource Complete the above commands a number of times then add the following as required:
If four groups
• ITC Games
4:45pm – 4:55pm Trains + Ladders Group 1 Command Action(s)
Fly Group 2 Scrub the deck everyone on hands and knees scrubbing
Right Vs Left Group 3 Climb the rigging pretend to climb a ladder
Circuit (1) Group 4 Man overboard lie on back and swim
4:55pm – 5:05pm Trains + Ladders Group 2
Submarines lie on back and stick on leg straight up. (for the periscope)
Fly Group 3
Torpedoes lie on tummy, with hands together over head to give a stream lined look
Right Vs Left Group 4
Sick turtle Everyone falls onto their backs and wave hands and feet in the air
Circuit (1) Group 1
Seasick Head to the side of the “ship” and do your duty overboard
5:05pm – 5:10pm Drink Break All
Row the boat find a partner, sit together, and row!
5:10pm – 5:20pm Trains + Ladders Group 3
Fly Group 4 Porthole Two people form a porthole with their hands while a third person looks through the hole
Right Vs Left Group 1 Octopus Four people lean against each other back to back and wave their arms as if they are a
giant octopus
Circuit (1) Group 2
5:20pm – 5:30pm Trains + Ladders Group 4 Light House Both people face each other with their hand in the air touching, they rotate in a circle
saying “beep.....beep....beep”
Fly Group 1
Right Vs Left Group 2
Circuit (1) Group 3

25 www.laq.org.au 26
TRAINS CIRCUIT 1 Circuit 1

Set out markers in the shape of an athletics track or modified to the space available. The athletes are put into groups of 30/30 Circuit
30/30 Circuit
four or more.
Choose four of the six activities and complete each activity for 30 seconds then 30 seconds rest between. Record number
Choose four of the six activities and complete each four for 30 seconds and have 30 seconds
The athletes must run anticlockwise around the track in their groups - one behind the other. At intervals, the coach blows of rest between. Record number of attempts at each activity and attempt to beat own best next
attempts at each activity and encourage the athletes to better their best next time. Repeat the same four activities,
the whistle for the following commands: time.
twice.
• One blast – the athlete at the back of the group sprints to the front • Push ups
• Two sharp blasts – all the athletes in the group change direction of their running • Push ups
• Squats
• Squats
LADDERS • Cross Country Skier
• Cross Country Skier
Firstly, pair the athletes and sit them down, with legs flat, soles of feet touching, leaving space between pairs (of legs) to • Sit•upsSit ups
prevent injury from occurring. • Lunges
• Lunges
Now give each pair a number starting from the number one. Once all pairs have a number, then call a random number • Star
• Jumps
Star Jumps
and that pair must jump up, step over the all the legs one at a time then run around the outside of their group and sit back
down in their original place.
The first athlete in the pair to sit back in their place is the winner.
Variation
• Alternatively, you can play in teams. After the first pair has completed their turn, the next pair of athletes gets up and

runs, until the whole team has been and the coach declares the winning team.
Push Ups
FLY Sit Ups
Ensure the playing area is on smooth, flat, rock free grass area. Lay the ropes down on the ground (outstretched and length ways)
one behind the other about 30cm apart.
Then choose one of the athletes to the ‘fly’. This can be done by asking them a question about athletics and the first athlete to
answer is the fly. For example, who is the fastest female 400m runner in Australia? What is the men’s World Record for Long Jump?
The athlete chosen as ‘fly’ will go last and the rest of the athletes will line up at the start of the ropes. They must step between each
rope without touching the ropes, one foot only between each rope. The ‘fly’ will do the same except for their last step. The fly’s last
step can be as big or small as they like. Once they have landed, they keep their foot on the spot where they have landed and pick a
rope that they would like to move to this new spot. This rope cannot be the first or last rope.
The athletes continue to go through again. If any athlete touches the rope or if they miss a gap in between the two ropes, they are
automatically out. Gradually, the distance between the ropes becomes larger and large. If the ‘fly’ touches the rope then a new ‘fly’
will have to be chosen. Squats Lunges
NOTE: This should not be done as a warmup activity as ‘fly’ requires explosive power and a good warmup with stretches before this
game is essential.

RIGHT VS LEFT
This activity encourages athletes to explore ways to improve their non-preferred hand throwing distance.
Athletes throw in the same direction, as far as possible with their preferred hand. Then they attempt to match their preferred hand
throw with their non-preferred hand throw. Athletes should count the number of throws it takes with the non-preferred hand to
reach the same distance achieved using their preferred hand.
Using small bean bags, tennis balls or whatever equipment you have access to, athletes will throw them using a variety of delivery Cross Country Skier
techniques: Star Jumps
• Two handed chest pass – simulate the ‘pushing’ action required for Shot Put

• Underarm – simulate the ‘slinging’ action required for Discus
• Overarm – simulate the ‘pulling’ action required for Javelin

27 www.laq.org.au 28
WEEK 6
Key / Basic Concepts for this week PROGRAM FOR WEEK 6 WARM UP
• Agility One (1) hour: 4:30pm – 5:30pm Timed Run
• Timed run (middle distance) 4:30pm – 4:40pm Warm Up – Up, Down, Stop, Go + All athletes run a predetermined path (or track) for two minutes total. The objective is to get as far as possible in this time
• Balanced throwing positions / practice delivery Knee Tag & Timed Run. All Participants period. An example of a path / track can be found on page 12.
techniques Then split into three – four groups of 10 – 12 in each Up, Down, Stop, Go
• One foot take off / two feet landing (long jump)
If three groups Athletes have to listen carefully to the following commands:
• Walking at speed
4:45pm – 5:00pm Freeze Tag + Toilet Tag Group 1 On GO – Athletes must stop still
Equipment Required:
Leap Frog + Jump the River Group 2 On STOP – Athletes must move around the space either walking / running
• Collapsible Markers - 12
Zig Zag Group 3 On UP – Athletes must sit/lay down
• Skipping Ropes- 12
5:00pm – 5:15pm Freeze Tag + Toilet Tag Group 2 On DOWN – Athletes must stand and stretch up to the ceiling
• Soft Ball (20cm diameter) - 2
Leap Frog+ Jump the River Group 3 Knee Tag
• Witches Hats - 10
Zig Zag Group 1
Resources used: Knee Tag is a simple drill that quickly gets your athletes sweating and working their legs hard.
5:15pm – 5:30pm Freeze Tag + Toilet Tag Group 3
• Fundamental Motor Skills. A Manual for Classroom Have the group of athletes’ partner up and assume a defensive-ready position. When you say go, the goal of each athlete
Leap Frog + Jump the River Group 1 is to touch their opponent’s knee as many times as they can. It is pretty simple but you will quickly see that those athletes
Teachers
Zig Zag Group 2 that have a high ready position are extremely vulnerable to having their knees touched.
• Play Athletics
If four groups The athletes will begin to learn how to move quickly to avoid knee touches and begin thinking tactical, e.g. using their
• LAPS resource
4:45pm – 4:55pm Freeze Tag + Toilet Tag Group 1 arms to deflect their opponents’ attempts and counter with their own. Rotate every 30 seconds so they have a new partner.
• ITC Games
Leap Frog + Jump the River Group 2
Zig Zag Group 3
Touch & Go (Walking) Group 4
4:55pm – 5:05pm Freeze Tag + Toilet Tag Group 2
Leap Frog + Jump the River Group 3
Zig Zag Group 4
Touch & Go (Walking) Group 1
5:05pm – 5:10pm Drink Break All
5:10pm – 5:20pm Freeze Tag + Toilet Tag Group 3
Leap Frog + Jump the River Group 4
Zig Zag Group 1
Touch & Go (Walking) Group 2
5:20pm – 5:30pm Freeze Tag + Toilet Tag Group 4
Leap Frog + Jump the River Group 1
Zig Zag Group 2
Touch & Go (Walking) Group 3

29 www.laq.org.au 30
FREEZE TAG ZIG ZAG
Set up a defined playing area for the group of athletes, usually 15m x 15m. One athlete is ‘it’ and their goal is to ‘freeze’ Create two equal groups in two lines facing each other. Start with one ball at the first athlete then using the three types of
everyone by tagging them. If the athlete who is ‘it’ successfully freezes everyone, they win. throwing delivery (push, sling, pull), Zigzag pass the ball from one athlete to the next down the line. Every athlete needs to have

The catch is that anyone not frozen, may ‘un-freeze’ an athlete by simply diving through the legs of the athlete who is touched / passed the ball once in each attempt.
Create groups of five or six in two lines facing each other. Then with one ball, start at one end
and by using the three types of throwing delivery (push, sling, pull), pass the ball from one
frozen. • Pass the ball and Zig Zag up and down
player to the next down the line. Everyone needs to have touched / passed the ball once in
each attempt.
Winning the game is usually difficult for the athlete who is ‘it’ and this athlete could begin to get tired. Adjust the game by • Pass the ball up one line and down the other line
• pass a ball and zigzag up and down
adding another athlete and have two athletes being ‘it’ depending on the numbers. • Pass the ball as many times as possible (e.g. 60 seconds)
• pass it up one line and pass it down the other line
• pass one ball as many times as possible in ... seconds
• Using two balls, throw to anyone in the other line who doesn’t have
• using two balls, throw to anyone on the other line who doesn’t have a ball a ball
TOILET TAG
Split the group of athletes in half – Those who are ‘it’ have to tag others. When tagged, the athlete becomes a toilet! They
have to kneel on one knee, arm up for the flush and other knee (foot on floor) flat for the toilet seat.
To be released, someone from your group must go to the loo (sit on the knee) and flush your chain (pull the arm gently). No
one can tag you whilst you are on the loo.
After a couple of minutes, swap the groups and continue to play again.

LEAP FROG
This game is for six or more athletes and should be played in an open area. Athletes form two groups and line up. The first
athlete in each line gets down on their hands and knees and puts their head down. Then, the second athlete in line jumps
over them by lightly placing their hands on the athletes’ back and jumping with their legs out to the sides. Then the second
athlete gets down on their hands and knees in front of the first. The third athlete now leaps over both athletes on the
ground, one at a time. Athletes’ continue with this pattern and first group to reach the finish line, wins!
JUMP THE RIVER
Two lines are drawn across the long jump pit approximately 1m apart. This simulates a river full of crocodiles. All of the
athletes must ‘jump the river’ or they will be gobbled up. For older athletes, widen the distance between the lines between
each round. Increase the width of the river and repeat.
TOUCH AND GO
Touch and Go
(Walking version)
Players form pairs and face each other 20-30 metres apart.
Athletes form pairs and face each other 20-30 metres apart.
Person A jogs towards Person B. On reaching a predetermined marker a few metres in front of
Athlete A walks towards Athlete B. On reaching a predetermined marker a few metres in front of Athlete B, Athlete A must
Person B, Person A must pivot and sprint back past where they started. At the same time,
Person B must chase them and attempt to pass Person A before they get back to the starting
pivot around the marker and walk fast (like walking on the concrete at school) back past where they started. At the same
line.
time, Athlete B must chase them and attempt to pass Athlete A before they get back to the starting line.
If Person B catches Person A then they move the marker further away from Person B and try
again.
If Athlete B catches Athlete A then they can move the marker further away from Athlete B and try again.
If Person B didn’t catch Person A then they move the marker closer to Person B and try again.
If Athlete B didn’t catch Athlete A then they move the marker closer to Athlete B and try again.
Adjust the

Option: place tennis ball on top of middle witches hat. Player A “steals” the ball and that signals the
time that Player B can start the chase.

31 www.laq.org.au 32
WEEK 7
Key / Basic Concepts for this week PROGRAM FOR WEEK 7 WARM UP
• Timed run (middle distance) One (1) hour: 4:30pm – 5:30pm Timed Run
• Acceleration from off ground (running) 4:30pm – 4:40pm Evolution & Timed Run. All All athletes run a predetermined path (or track) for three minutes total. The objective is to get as far as possible in this time
• Vertical leap / scissor action (high jump) Participants period. An example of a path / track can be found on page 12.
• Reinforce throwing actions Then split into three – four groups of 10 – 12 in each Evolution
• Strength
If three groups All athletes start the game as a tadpole. In order to move through the ranking, each tadpole challenges another tadpole
Equipment Required: 4:45pm – 5:00pm Dog and Bone Group 1 to a game of rock, paper, scissors. The winner moves up the rankings, becoming a frog (they must jump around croaking
• Collapsible Markers - 12 like a frog). Frogs can only challenge other frogs to rock, paper, scissors with the winner evolving to become a chicken
Scissor Jump Relay Group 2
• Soft Ball (20cm diameter) - 2 (they must walk around flapping their wings and clucking like a chicken). Chickens can only challenge other chickens and
Throwlf Group 3 the winner moves up again, becoming a monkey (they must walk like a monkey and make monkey sounds). The winner
• Beanbags - 12 5:00pm – 5:15pm Dog and Bone Group 2 between a monkey match becomes Superman
• Witches hats - 12 Scissor Jump Relay Group 3 The rankings are: Tadpoles > Frogs > Chickens > Monkeys > Superman
• Hula Hoops - 12
Throwlf Group 1
• Stop watch or timing device If a challenge / game is unsuccessful, the athlete not successful will devolve to their previous ranking. For example, if a
5:15pm – 5:30pm Dog and Bone Group 3 chicken is unsuccessful in the challenge, they devolve and become a frog again. Tadpoles cannot devolve any further.
Resources used: Scissor Jump Relay Group 1
• Fundamental Motor Skills. A Manual for Classroom Throwlf Group 2
Teachers
If four groups
• Play Athletics
4:45pm – 4:55pm Dog and Bone Group 1
• LAPS resource
Scissor Jump Relay Group 2
• ITC Games
Throwlf Group 3
Circuit (2) Group 4
4:55pm – 5:05pm Dog and Bone Group 2
Scissor Jump Relay Group 3
Throwlf Group 4
Circuit (2) Group 1
5:05pm – 5:10pm Drink Break All
5:10pm – 5:20pm Dog and Bone Group 3
Scissor Jump Relay Group 4
Throwlf Group 1
Circuit (2) Group 2
5:20pm – 5:30pm Dog and Bone Group 4
Scissor Jump Relay Group 1
Throwlf Group 2
Circuit (2) Group 3

33 www.laq.org.au 34

30/30 Circuit
DOG AND BONE CIRCUIT 2
Choose four of the six activities and complete each four for 30 seconds and have 30 seconds
Split the athletes in two groups with one group on each side of the playing area along a line. rest between. Record number of attempts at each activity and attempt to beat own best next
30/30 Circuit
time.
Place a ball/beanbag (the bone) in the middle of the playing area. Each athlete from both groups must be numbered 1 to Choose four of the six activities and complete each activity for 30 seconds then 30 seconds rest between. Record number

12 (change this depending on group size). The coach shouts a number and the two athletes with that number (on opposite of attempts at each activity and encourage the athletes to better their best next time. Repeat the same four activities,
• Arm Circles
teams) must try to get the bone before the other one. twice.
• Calf raises
When an athlete retrieves the bone, the other athlete can try to tag them before they get back to their group line. The • Arm Circles
• Burpees
group scores a point Scissor Jump Relay
depending on how many times they manage to get the bone. Change it up by choosing different • Calf Raises
• Donkey Kicks
numbers on each team to go against each other. • Burpees• Plank
rge figure of 8 on the ground with markers. Place a low obstacle (or two skipping
Shuttle Runs (10m)
• Donkey• Kicks
SCISSOR JUMP RELAY
t can easily be scissored at the intersection of the figure 8. Players line up at the top
• Plank
re 8.
Make a large figure of eight on the ground with markers. Place a low obstacle (or two skipping ropes) that can easily be
er covers the figure 8 circuit, scissor jumping over the obstacle in the middle, before
• Shuttle Runs (10m)
scissored at the intersection of the figure eight. Athletes must line up at the top of the figure eight.
e next runner.
Each athlete covers the figure eight circuit, scissor jumping over the obstacle in the middle, before tagging the next athlete.
ll need to use both left and right legs as their take off legs for this activity.
Athletes will need to use both left and right legs as their take off legs for this activity.

Plank

Arm Circles

THROWLF (THROWS GOLF)
Place the markers approximately 50m apart from hula hoops with a witches hat in the middle of it. A full circuit is created
but the first marker should NOT be used as the end of the circuit.
The hula hoop indicates the hole into which the beanbag may fall or roll into. The location of the markers and/or holes is Donkey Kicks
not important. Fences, rough grass and other obstacles can be included to make the game more interesting. Ideally, the
Calf Raises
grass around the hula hoops should be cut to give a clear indication on the location of each hole.
Each group should consist of a maximum of four athletes. Each athlete will be presented with a beanbag. This will be the
only implement used during the game. Groups will start according to the draw made. Athletes will have a choice of the
following methods of throwing:
Overarm – for the driver.
Round arm (sling) – for an iron
Underarm – for wedge / putter.
No athlete from the group will commence throwing until the group in front has completed that particular hole. At the end of Burpees Shuttle Runs
the circuit, the athlete with the lowest score wins.

Note: At all times great care must be taken to ensure that no one is in the flight path about to be thrown. Athletes should
watch the throwers carefully and at no time turn their back during a throw.

35 www.laq.org.au 36
WEEK 8
Key / Basic Concepts for this week TEAM MULTI EVENT CHALLENGE
This week is the culminating activity which introduces the INTRODUCTION
concept of competition utilising the skills learned in the
The Team Multi Event Challenge is a fun team multi event
previous seven (7) weeks.
competition based on team points. Teams participate
• Running in a variety of events or activities with the object of
- Agility Sprint accumulating the most points through their performances.
- Hurdles Challenge The Team Multi Event Challenge is highly adaptable, as
- Distance Run while there are guidelines and suggested activities, there
• Jumping is no set program. Such a competition can be conducted
- Standing Long Jump indoors or outdoors, involving traditional events, modified,
non-traditional events, or a combination of both. The events
• Throwing
can be adapted to the venue, facilities and equipment
- Chest Push available, and the age, number and experience of the
Equipment Required: athletes. The challenge can be run over several lessons,
• Collapsible Markers - 20 however with one age group, can generally be completed
• Mini hurdles (or similar) in under sixty minutes with good planning and preparation,
• Measuring tape - 2 and if the athletes assist the coach as officials.
• Soccer ball(s) Features
• Stop watch or timing device While it can follow many formats and consist of a variety of
• Scoring sheet events, a good Team Multi Event Challenge will generally
• Pen feature the following:
Resources used: • A balanced mix of sprinting, jumping, throwing,
• LAPS resource endurance and relay activities.
• Relatively small teams to minimise waiting and
inactivity. ie. Ideally ten team members or less.
• Enough activities/events to keep all teams active.
eg. Five teams will require five events running
simultaneously.
• Events that are easy to set up, explain and score.
1. Divide the group into roughly even teams as well as total
numbers will allow. It is not a concern if teams are not
exactly even. (See notes on scoring).
2. Decide how officiating/scoring will occur. In a group
situation, it is obviously very difficult for one coach to
officiate simultaneously at three, four or five events.
In this situation, the coach may decide that the teams
officiate and score for themselves. Alternatively, several
of the athletes can take the role of non-competing
officials and scorers, with the coach acting as a
general coordinator and supervisor. In this case, it is
37 www.laq.org.au
recommended that a rehearsal take place before the Cumulative totals are used if all teams have even
official challenge. numbers. In the case of uneven teams, averages are
3. Each team commences at a different activity. considered. ie. Divide the total score by the number of
team members.
4. Teams work until all athletes have had a predetermined
number of attempts at the activity and scores are Points are then awarded according to the number of
recorded. Endurance activities only require one effort; teams involved in the challenge. Eg.
shorter events can allow the best of two trials, if time 3 Teams = 1st - 4points
permits. 2nd -
2points
5. Teams proceed to rotate around to each activity at the 3rd -
1point
direction of the coach until all activities in the challenge
are completed. A successful format to consider using
4 Teams = 1st - 5points
involves running a certain number of preliminary events
through which the groups rotate, then concluding the 2nd -
3points
challenge with a relay, during which the teams compete 3rd -
2points
directly with each other.
4th -
1point
A s an alternative for younger athletes that require closer
supervision, the coach can organise the teams to do the
same events at the same time. This allows the coach to 5 Teams = 1st - 6points
supervise and coordinate all activities. It is advised that 2nd -
4points
very simple activities are used in this case. 3rd -
3points
6. Once all events are completed, scores are gathered 4th -
2points
and placings for each event are calculated. Points are
awarded according to the standings for each event, 5th -
1point
then a cumulative total is worked out to determine the
challenge winners.
T imes, distances, heights, etc, are recorded for each
athlete on a team sheet. The standings for each event
are determined by which team has achieved the best
results. For timed events (ie. Sprints, endurance) the
lowest cumulative total or averages determine placings.
For measured events (ie. Jumps, throws) the highest
cumulative totals or averages determine placings.
38
 SAMPLE TEAM MULTI EVENT CHALLENGE
Program for five teams:
Program for five teams:
PRELIMINARY EVENTS
Preliminary Events
1. Agility Sprint1. Agility Sprint
Team E

2. Hurdles Challenge
2. Hurdles Challenge
3. Standing Long3. Standing
Jump Long Jump
4. Standing Chest Push
4. Standing Chest Push
5. Two Lap Distance Run
LAANSW ASAP Level 3
5. Two Lap Distance Run
Final Event FINAL EVENT

6. Team Challenge Obstacle Relay

6. Team Challenge Obstacle Relay
Team D

SUGGESTED LAYOUT - PRELIMINARY EVENTS

Team Multi Event Challenge

AGILITY SPRINT

HURDLES CHALLENGE
Team C

STANDING LONG JUMP CHEST PUSH

DISTANCE RUN

SUGGESTED LAYOUT - OBSTACLE RELAY

Team B

Start Line Ropes Hoops Hurdles Markers

Team A

Standing Chest

TOTAL POINTS
Obstacle Relay
Standing Long

Distance Run
Agility Sprint

Challenge

Challenge

246
Two Lap
Hurdles

PLACE
Event

Jump

Team
Push

39 www.laq.org.au 40
 P
Agility Sprint (A)
SAMPLE TEAM MULTI EVENT CHALLENGE TEAM MULTI EVENT CHALLENGE: THE EVENTS

S T A R T :
Other Event Suggestions Event
Choose from: Agility Sprint (A)4 ground markers
Tape measure
• Standing shot put Equipment
Stopwatch
• Standing scissors high jump 4 ground markers
Scoring sheet
• Flat sprints - eg. 15m, 20m, 30m, etc. Tape measure Pen

C o m p e t i t i o n s
• Shuttle relays Stopwatch LAANSW ASAP Level 3

• Devise your own! Scoring sheet The participant uses a standing start, then;
Safety Pen • Sprints forward 5 metres
• For all sprints, ensure that there is enough of a space between finish lines and any walls to allow adequate room for Procedure • Rotates 360 degrees around a ground marker and sprints another 5
metres
deceleration. The athlete uses a standing start, then;
• Rotates 360 degrees around another ground marker and sprints another
• Ensure that there is enough space between events to prevent one event interfering with another. • Sprints forward 5 metres
5 metres
• Sprints around
Rotates 360•degrees around the last
a ground ground
marker marker,
and sprints then5 metres
another sprints back to the
start/finish
• Rotates 360 degrees around another ground marker and sprints another 5 metres
• Sprints around the last ground marker, then sprints back to the start/finish
Scoring Record the total time taken to complete the activity.
Record the total time taken to complete the activity.

Start Line

360º 360º

248

41 www.laq.org.au 42
 M P

J U M P
TEAM MULTI EVENT CHALLENGE: THE EVENTS TEAM MULTI EVENT CHALLENGE: THE EVENTS
Event Agility Sprint (B) Event

S T A R T :
Agility Sprint (B) Hurdles Challenge
Equipment Hurdles Challenge
Equipment

S T A R T :
Ground marker/masking tape
Ground marker/masking tape
Stopwatch Mini hurdles (or similar)
Stopwatch Scoring sheet Tape measure Two low foam hurdles or similar
Pen Tape measure
Scoring sheet Ground markers/masking tape
Ground markers/masking tape
Pen Scoring sheet

C o m p e t i t i o n s
LAANSW ASAP Level 3 Scoring sheet
Procedure The participant uses a standing start, then; Pen Pen
Sprints start,
The athlete uses a• standing 5 metres
then; to the first line, places their foot over the line, pivots,

C o m p e t i t i o n s
Procedure LAANSW ASAP Level 3
returns to the starting line, placing their foot over the line.
• Sprints 5 metres to the first line, places their foot over the line, pivots, returns to the starting line, placing their foot
• Sprints 10 metres to the second line, places their foot over the line,
The athlete uses a standing start, then;
The participant uses a standing start, then;
over the line. returns to the starting line, placing their foot over the line. • Hurdles up over the twouphurdles
• Hurdles over the two hurdles
• Sprints
• Sprints 10 metres to the5second
metres to places
line, the first
theirline,
foot places
over thetheir foot over
line, returns the
to the line, then
starting line, placing their foot over • Sprints
• Sprints around the endaround
markersthe end markers
the line. returns to the starting line.
• Sprints back•to the finish linetopast
Sprints back thethe
finish
two line past the two hurdles
hurdles
• Sprints 5 metres to the first line, places their foot over the line, then returns to the starting line. Scoring
Scoring Record the total time taken to complete the activity. Record the total time takenthe
Record to complete thetaken
total time activity.
to complete the activity.
Record the total time taken to complete the activity.

10m

Start Line

5m

0m Start Line NOTE

1 2 3 4 5 6
Change distances between hurdles to suit.

Change distances between hurdles to suit.

249

250

43 www.laq.org.au 44
 S T A R T :

S T A R T :
TEAM MULTI EVENT CHALLENGE: THE EVENTS TEAM MULTI EVENT CHALLENGE: THE EVENTS
Ground markers Basketball
Event Tape measure
Event Ground markers
Masking tape (to tape down tape measure)
Standing Long Jump Standing Chest Tape measure
Push
Equipment Mats (if available) Equipment Masking tape (to tape down tape measure)
Scoring sheet Recording sheet
Ground markers Pen Basketball

C o m p e t i t i o n s

C o m p e t i t i o n s
LAANSW ASAP Level 3
Pen
LAANSW ASAP Level 3
Tape measure Ground markers
Masking tape (to tape down tape measure) Tape measure
• The participant stands with both feet up to a line
Mats (if available) Masking tape•(toThe
tapeparticipant stands behind a base line. One foot may be placed
down tape measure)
• The participant jumps as far as possible taking off from two feet and behind the other.
Scoring sheet landing on two feet. Recording sheet
• The participant attempts to push a basketball from their chest as far as
Pen Pen possible.
Procedure Procedure
• The athlete stands with both feet up to a line • The athlete stands behind a base line. One foot may be placed behind the other.
Note where the athlete's heel has landed and record the distance on the The score can be taken as an accurate measurement through the use of
• The athlete jumps as farsheet.
scoring as possible taking off from two feet and landing on two feet. • The athlete attempts
a tapeto measure.
push a basketball from theirpoints
Alternatively, chest as
mayfar be
as possible.
awarded according to
Scoring Scoring where the ball lands in relation to ground markers placed at 0.5 or 1
metre intervals on the ground.
Note where the athlete’s heel has landed and record the distance on the scoring sheet. The score can be taken as an accurate measurement through the use of a tape measure. Alternatively, points may be
awarded according to where the ball lands in relation to ground markers placed at 0.5 or 1metre intervals on the ground.

251 252

45 www.laq.org.au 46
 P
TEAM MULTI EVENT
Middle CHALLENGE:
Distance Challenge THE EVENTS LAQ SPONSORS

S T A R T :
Event
Middle Distance Challenge
Ground markers LAQ wishes to express its appreciation to the following Association Partners:
Equipment Stopwatch
Scoring sheet
Ground markers Pen McDonald’s is LAQ’s major sponsor and is our longest serving sponsor
Stopwatch with a 35 year partnership. McDonald’s sponsor the State Championships,

C o m p e t i t i o n s
Scoring sheet LAANSW ASAP Level 3 Winter Championships, State Relays, Regional Relays, age labels and
• A common start/finish line is used
Pen registration numbers on the athletes’ uniforms, achievement award
• Divide each team so that no more than 5-6 participants are running the
Procedure course at a time (for safety reasons) certificates, a bag or shoelaces and voucher for each athlete. McDonald’s
• Participants
• A common start/finish run
line is used a pre-determined number of circuits of the course, also sponsor the All Comers Clinics, Regional Clinics and LAQ Officials
highlighted by ground markers.
• Divide each team so that no more than 5-6 athletes are running the course at a time (for safety reasons) shirts.
• Athletes run a pre-determined number of circuits of the course, highlighted by ground markers.
Record the total time taken to complete the activity.
Jetstar is the Little Athletics Australia naming rights partner and provides
Scoring
a range of programs and services to athletes and Centres throughout
Record the total time taken to complete the activity. Australia.

Nordic Sport Australia is the Association’s preferred equipment and

merchandise supplier. They also sponsor the Regional Championships.

Comfort Inn & Suites, Robertson Gardens sponsors the coaching

camps. They are also LAQ’s preferred accommodation venue in Brisbane
for members. Please quote LAQ when making a booking.

The Queensland Government provides funding for the general

development of the sport and LAQ’s programs.
Start/Finish

253

47 www.laq.org.au 48
49 www.laq.org.au 50
Little Athletics Queensland wishes
to express its appreciation to the
following partners:

facebook.com/LAQLD
@LittleAthsQLD
or visit our website: laq.org.au