Sprint

SKILL
1. Relative strength
a. Foundation to speed and power
b. the amount of strength to body size, or how strong you are for your size. This
reflects a person’s ability to control or move their body through space, a vital trait in
athletics.
c. Improve by practices
i. Trap bar deadlift
ii. Squat to box
iii. Bulgarian split squat
iv. Squat, Hinge and Lunge
2. Mobility
a. To sprint effectively you'll need a big stride and the ability to achieve specific joint
angles. If you do not have the ability to get in these positions your speed will suffer.
This is where daily mobility will have a huge impact on your performance.
3. Sprint mechanics
a. Improve quality of movement by
i. Arm Swing Drill
ii. Push-Up to Sprint
iii. Falling Sprint
iv. Resisted Sprint
v. Sled Bounds
vi. Heavy Sled Push
COGNITIVE
Athletics also called Track and field sports, that all includes running, walking, jumping, and
throwing. Egyptian and asian civilization are known to have encouraged athletics many centuries
before christian era. Many countries are sending athletics man and woman to Olympics games and
to the official World Championships of track and fields.

● On your mark
○ The thigh of your back leg should be perpendicular to the ground.
○ The shin on your front foot should be parallel to the ground.
○ Your arms should be straight but not hyperextended and held slightly wider than
shoulder-width.
○ Your shoulders should be slightly over your hands.
○ Both your head and neck should be relaxed in a natural position.
○ Your eyes should be focused on the ground below you.
○ Your hands should form a bridge with your fingers spread apart.
● Set
 ○ Your hips should rise slowly and your shoulders should remain where they are.
○ Push your whole foot completely back against the block.
○ Your legs should be positioned to shoot you forward, not up.
○ Your front leg should be angled at 90-100 degrees.
○ Your back leg should be angled at 120-135 degrees.
○ Eyes remain looking down at the ground below you.
● Go
○ Push both feet off the blocks at the same time and explode out as far as possible.
○ Your back leg needs to reach triple extension in the hip, knee, and ankle, maximizing
stride length at each step.
○ The angle of your entire body should be 45 degrees and leaning forward.
○ Your knees should fire up aggressively and your arms should be moving fast.
○ Focus your eyes 5 meters down the track
○ Stride length and stride frequency should increase with each step.
○ As the acceleration phase progresses (after about 20-25 meters), gradually raise
your head until you are running tall and in an upright position.
LEARNING OUTCOME
● Students should be able to demonstrate the right sprinting technique.
● Students should be able to complete the sprint with the 100% effort.
ACTIVITIES
1. Flag run (Best of 3) - Lose team run 1 round （Football field，1500 meters）
2. Practice run (1st time)
3. Testing Round 1 - Graded by the highest score
4. Testing Round 2 - Graded by the highest score
TIMING
● Change to P.E. Uniform(5m)
● Introduce the history of sprint (5m)
● Warm up (5m)
○ Flag run (Best of 3) - Lose team run 1 round （Football field，1500 meters）
● Demonstrate the proper way to sprint(5m)
● Activity(20m)
● Cool down(5m)
● Change to uniform (10m)

EVALUATION
1. How to improve sprint performance
● Build strength
● Focus on your form
● Relax
● Give hill sprint a go
● Work on your coordination and balance
 RUBRICS
need Satisfactory Good Excellent Outstanding
improvement
1 2 3 4 5

Arm Never keep the Shoulders are high arm are moving in Shoulders are Shoulders are
arm in proper and tight arms are rhythm most of high, arms are relaxed, hands are
actions flapping down in time but crossing moving in a not crossing the
an uncontrolled the midline of the rhythmic fashion midline of the body
manner body some time and controlled

Legs and Never try to take Knees are not knees are high on knees are close Knees are high no
feet the proper legs getting high and average level, to the abdominal crossing of the
movements knees may cross sometimes doing section and an midpoint and arms
mid point of the a wrong legs occasional and legs are always
body, student is movements crossing of the alternating in a
running flat footed mid point, ball of rythmic fashion and
and heel touches the feet must taking long stride
the ground first make contact
before heel,
mostly taking a
long stride

Breathing Never take proper Student will Student holds Student holds Student holds their
breathing while occasionally hold their breath for their breath for breath for the
running their breath and the acceleration the acceleration acceleration phase
mouth may be phase and phase and most and breathes
open breathes through of time through their nose
the mouth breathes through and out through
their nose and their mouth
out through their
mouth

Speed Still improving try to improve usually break own most of time try
speed for short running speed for running timing to break own always try to break
distance Running short distance and try to running timing running timing and
running complete the race and complete the finished the race in
in speed running race in speed speed running
running

Ability No ability to Usually take a Sometimes need Has ability to has the ability to
complete 800 mtr break to complete a break to complete the 800 complete the 800
Running the 800 Mtr complete the 800 Mtr Running Mtr running without
Running Mtr Running without break & break. Always break
try to break the the own timing
running timing
 Relay
Skill
● Speed
● Teamwork
Cognitive
Passing the baton
1. Aware of the position of each member.
2. The receiver should begin jogging forward as the passer called.
3. The receiver’s arm should be outstretched and high, positioned at the back of the body.
4. Palm is facing the passer.
5. The passer will place the baton in the receiver’s hand while both are running.
6. Take the baton with the opposite hand of the passer.
7. Free to switch hands after receiving the baton.
Learning outcome
● Students should be able to demonstrate the right passing baton technique.
● Students should be able to complete the sprint with the 100% effort.
Activities
● Pull Shirt games
● Divided into team
○ Race, which team is the fastest
Timing
● Change to P.E. Uniform(5m)
● Warm up (5m)
● Demonstrate the proper way to passing the baton(5m)
● Activity(20m)
● Cool down(5m)
● Change to uniform (10m)

Evaluation
How to improve sprint performance
● Build strength
● Focus on your form
● Relax
● Give hill sprint a go
● Work on your coordination and balance
 Rubric

need satisfactory excellent

improvement (1) (2) (3)

take off -Bad reaction ok reaction time -great reaction time

time -Proper stance -perfect stance
-Poor Stance -Fair take-off -good take off
-Bad take off from
block

running form -fast past

-off pace -steady pace -perfect rhythm
-legs and arms off -legs and arms in -constant forward lean
rhythm correct position
-no forward lean -has some forward lean

hand off, palms up and -drops baton fumbles on hand off -perfect, smooth hand
thumb out off

stance Feet are together. Feet are heal to toe Feet are parallel

blind exchange Runner is looking -Runner is ready for the Runner is ready for the
back facing the blind exchange and blind exchange and
incoming runner. starts to pump his feet pumping his/her feet
with choppy steps. with choppy steps with
the inside arm out and
ready to take the baton.
 Shot put
Skill
● Power
Cognitive

● Stage one
○ Hold the shot at the bottom and place the thumb and little finger each side of the
shot.
○ Place the shot under the chin and touching the neck.
○ Keep the throwing arm elbow high and the arm parallel to the floor.
○ Stand on the balls of your feet with your knees bent and non-throwing shoulder
pointing towards the throwing area.
● Stage two
○ Lean backwards and place your weight on the back foot.
○ Transfer the weight from the back leg to the front leg.
○ Explode upwards, bring the hips around and forwards to face throwing area.
○ Extend the throwing arm up quickly and powerfully.
○ Finish with chest and head up.

Learning outcome
● Students should be able to demonstrate the right technique.
● Students should be able to complete the shot put with the 100% effort.

Activities
● Dodge ball
● Divided into team and record score
Timing

● Change to P.E. Uniform(5m)

● Warm up (5m)
● Demonstrate the proper way to sprint(5m)
● Activity(20m)
● Cool down(5m)
● Change to uniform (10m)
Evaluation

Rubric
need improvement fair good
1 2 3

grip Hold ball loose Ball placed in palm, Balled place on base
fingers bunched of fingers, fingers
together, spread,

shot placement shot put place on ear Shot put place on

Ball placed on cheek, neck and under chin,
thumb not under ball, elbow pointed
elbow pointed straight outward, thumb under
into the air, shot, elbow at
45-degree to the
ground,

throw standing in the front Standing in the back

of the circle ,no Standing in the middle of the circle, correct
rotation in the hip of the circle, stiff, foot on the back edge
area, no flip of the of the circle, bending
wrist, knees, rotates hips,
nice follow through
and flipping the wrist
 Discus
Skill
Cognitive
● Grip
○ Spread their fingers out and around the discus with each finger’s first knuckle over
the edges to hold it.
○ Index finger should be in the line with the thrower’s wrist,
● Rotation
○ Begin facing away from the direction of your target in a starting stance. Stand with
legs staggered, spread slightly wider than shoulder-width apart, and knees bent.
○ The lead up to the rotation involves one or two swings of the arms back and forth
without foot movement. This motion helps establish a rhythm for your footwork.
○ Bring your throwing arm back behind your right shoulder as far as possible, with the
non-throwing hand in the opposite direction. This motion can be compared to a
backswing in golf. Weight should be placed on the right foot with the left foot ready
to pivot.
○ Next, start to pivot on the balls of your left foot, while simultaneously swinging your
shoulders to the left. The right foot is lifted off the ground, and the spinning begins.
○ As you face the target direction, you should jump-turn off of your left foot to land on
your right foot in the middle of the circle. The rotation will continue while this foot is
planted.
○ The left foot will follow the right as the turn is completed and should end up planted
directly in front of the right foot. The left foot will be pointed towards the direction
of the throw because when you once again face the target direction, you will release
the discus.
● Release
○ The rotation will create a clockwise spinning motion on the discus as it leaves the
hand. By squeezing it out of your hands, you release the centrifugal force created by
the body's spinning motion, propelling the discus away from you. The discus should
leave your hand off of your index finger.
Learning outcome
● Students should be able to demonstrate the right technique.
● Students should be able to complete the discus with the 100% effort.

Activities
● Frisbee (Football team)
● Discus, evaluated the score
Timing
● Change to P.E. Uniform(5m)
● Warm up (5m)
 ● Demonstrate the proper way to sprint(5m)
● Activity(20m)
● Cool down(5m)
● Change to uniform (10m)

Evaluation
Rubric

poor fair good excellent

1 2 3 4

grip Does not place Fingers bunched Place the discus Place the discus
discus on the together, no on the tips of on the tips of
tips of outspread balance in hand, your outspread your outspread
fingers. index finger not fingers, but not fingers, line up
aligned with line up with the your index finger
wrist index finger and with your wrist.
your wrist.

full throw Does not swing Body not facing Place the discus Body facing the
hips,body is tight the throwing on the tips of field, swings
and turns on the field, body is not your outspread hips, body is
wrong foot. loose and fingers, but not loose and agile,
tensed, turns on line up with the turns on the
the wrong foot, index finger and correct foot,
head attached to your wrist. secondary foot
the head hits the blocking
position, back
legs comes
through

release Follow through is Body not facing Follow through is Follow through is
weak and the the throwing good, correct excellent,
foot is not field, body is not foot is planted by correct foot is
planted by loose and the positioned planted by the
positioned tensed, turns on block, body is not positioned block,
blocks. the wrong foot, turned to the body is turned to
head attached to throwing field the throwing
the head field