Junior Cycle Project

RUNNING LESSON PLAN

Objectives: The student will:

develop an understanding of the principles relating to running for speed.
demonstrate the correct technique of a standing start.
demonstrate the correct technique of various running drills.
gain an understanding of the safety procedures associated with warm up and cool down activities.

EQUIPMENT

Whistle, Cones. Also: Bean bags (20/30), Hoops (4-6) can be used during Relays

CLASS ORGNISATION

A large area is required, indoors or outdoors.

STAGE

Warm-up

Development

Conclusion/

Cool down

CONTENT / ACTIVITY

Build up gradually from a light to a greater effort.

Aerobic activity followed by stretching is recommended.

Game of Tag with 2 people tagging, “Who can tag the most?” Change people tagging every 30 seconds,

Practice: Running drills:

Knee Raising, Acceleration, Heel Flicks, Bounding.

Speed drills reacting to different stimuli - whistle, clap, "go" etc.

Standing start.

20m sprints, with correct ‘standing start’ reacting to different stimuli.

‘Tag Relay’ (i.e. Pupils run to a marker, say 20m away, and back to touch a team mate who then does the same.)

Cool-down, including gentle stretching exercises.

TEACHING POINTS

Explain importance of warm-up to the Athlete. Ensure all stretching exercises are performed correctly

Helps introduce speed.

Explain why one person may be faster than another.

(Body type, age, clothing, equipment etc.)

Look for correct techniques in each activity. Allow pupils work in pairs and help each other.

Allow sufficient recovery time. Run over 10 metres — Look at reactions.

Allow sufficient recovery time between drills.

Look for positioning of feet and arms.

Position yourself away from pupils, getting them to focus on start.

This emphasises drive, acceleration and speed.

Ensure activities are performed correctly and outline importance of cool-down. Go back over main points and use questioning to assess pupil learning.

Integration: The possibility exists to link in parts of the lesson with health related activity material.

Objectives: The Pupils will:

be able to run at a steady pace suitable to his/her level of fitness
enhance his/her ability to jump for distance and/or height through an understanding of jumping
gain an understanding of the safety procedures associated with running and jumping
be able to take their own pulse

EQUIPMENT

Skipping ropes, Mats, Speed bounce mats

CLASS ORGANISATION

A large area is required inside/outdoor (min 30 x 20 metres).

STAGE

Warm-up

Development

Conclusion/

Cool down

CONTENT / ACTIVITY

Take pulse before warm-up begins. Build up from easy to greater effort.

Use drills learned in Lesson 1: Running drills - ‘Run tall’, ‘High knees’, ‘Heel flicks’, ‘Relaxed shoulders’, ‘Arm action’, ‘Striding’.

All drills should be aerobic in nature followed by stretching routine - ‘Head to Toes’.

Continuous ‘easy’ running for 30 sec - take pulse - whole group.

Continuous moderate running for 60 sec - take pulse - whole group.

Methods of developing endurance:

· Introduce speed, bounce, skipping ropes,

· Bench stepping for 30/40 secs.

Introduce hopping/skipping drills

(a) Hopping right x 5

(b) Hopping left x 5

(d) Combine hopping and stepping

Competition on distance for:

(a) 5 steps

(b) Two hops, one step, two hops.

Cool down - very easy jogging/walking. Stretch leg muscles.

TEACHING POINTS

Use 6 sec. / 10 sec. technique.

Emphasise importance of warm-up.

Explain muscle groups being stretched.

Explain aerobic / anaerobic (briefly)

Note the increase in pulse rate in relation to effort and time.

Get students to understand how to develop endurance, mention the F.I. T.T. Principle (Frequency, Intensity, Time, Type). Do 2 of 3.

Fitness.

Rhythm.

Use mats / grass.

Flat foot and use of arms. (Basics of bounding)

Upright trunk.

Right thigh / left arm.

Place cones at 5- 10 metres (1 metre apart).

Do 2 of 3.

To incorporate skills learned into team competition.

RUNNING AND JUMPING LESSON PLAN