Activity
Dynamic Sprint Warm-up
Skill: Specialised Sports Coaching
Sports: Athletics
Technique: Track Events
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Athletics
Technique: Track Events
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Athletics
Technique: Track Events
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Athletics
Technique: Track Events
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Athletics
Technique: Track Events
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Athletics
Technique: Track Events
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Athletics
Technique: Track Events
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Athletics
Technique: Track Events
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Athletics
Technique: Track Events
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Athletics
Technique: Track Events
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Athletics
Technique: Track Events
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Athletics
Technique: Track Events
Dynamic Sprint Warm-up
Learning Outcomes
Students will be able to perform a series of dynamic stretches to prepare the body for high-intensity sprinting.
Students will understand the importance of a proper warm-up in injury prevention and performance enhancement.
Description Of Activity
Light Jog (5-10 minutes):
Start with a slow, easy jog around the track or designated area.
Gradually increase pace to a moderate intensity.
Focus on rhythmic breathing and light arm swing.
Dynamic Stretches (2-3 sets of 10-15 meters each):
Walking Lunges: Step forward into a lunge, keeping the front knee behind the toes. Alternate legs.
Leg Swings (Forward & Backward): Stand tall, swing one leg forward and backward in a controlled motion. Keep the core engaged. Repeat with the other leg.
Leg Swings (Side-to-Side): Stand tall, swing one leg across the body and out to the side. Repeat with the other leg.
High Knees: Run in place or move forward, bringing knees up towards the chest. Focus on quick foot turnover.
Butt Kicks: Run in place or move forward, bringing heels up towards the glutes.
A-Skips: A skipping motion emphasizing high knees and active foot striking.
B-Skips: Similar to A-skips, but extend the leg forward before pulling it down and back.
Carioca (Grapevine): A lateral movement, crossing one foot over and then behind the other.
Arm Circles (Forward & Backward): Large, controlled circles with both arms.
Torso Twists: Stand with feet shoulder-width apart, gently twist the torso from side to side.
Light Strides (2-3 x 50 meters):
Perform 2-3 short, controlled accelerations at 60-80% of maximum speed.
Focus on good running form and feeling "light" on the feet.
Equipment/Material Required
Cones or markers (for designating jogging area and drill distances)
Open track or field space