New
New
Lesson 1 of 10
- OCR
Lesson 1 of 10
New
New
- OCR
Sprint training
I can sprint with effective technique to reach maximal performance.
Lesson details
Key learning points
- Move: effective sprinting technique requires appropriate stride length, high knees and strong elbow drive.
- Move: correctly performed sprint starts launch the performer into the drive phase and improve overall time.
- Think: remembering to keep low during the drive phase will ensure a quick start.
- Feel: being focussed and dedicated to performing at maximal levels will ensure you achieve your best performance.
- Connect: assessing a peer and giving feedback will help to check and improve technique and motivate them.
Keywords
Sprint start - the explosive phase of a sprint in which the performer moves from stationary into movement on the starter’s command
Drive phase - the second phase of the race in the first 20m following the start
Efficient - optimally converting energy into forward momentum
Common misconception
At the beginning of a sprint performance, pupils will rise up into an upright position as soon as possible.
An effective drive phase of sprinting sees the body gradually rise up over the first 20m before assuming an upright position. Trying to get upright too soon after starting will hinder acceleration.
Performance in sprints is often maximised when performed alongside those with similar ability and speed. Even in training practices, group pupils by ability as closely as possible to motivate them to run maximally.
Teacher tip
Equipment
A stack of cones.
Content guidance
- Risk assessment required - physical activity
Supervision
Adult supervision required
Licence
This content is © Oak National Academy Limited (2026), licensed on Open Government Licence version 3.0 except where otherwise stated. See Oak's terms & conditions (Collection 2).
Prior knowledge starter quiz
Download quiz pdf
4 Questions
Q1.Which of these components of fitness is most important in sprinting?
Which of these components of fitness is most important in sprinting?
flexibility
agility
Q2.During the main sprint phase, what position should the body be in?
During the main sprint phase, what position should the body be in?
hunched position
leaning back
Q3.Which energy system is used during sprinting?
Which energy system is used during sprinting?
aerobic
inaerobic
Q4.What fixed position do the arms remain in throughout most of a sprint?
What fixed position do the arms remain in throughout most of a sprint?
crossed over chest
straight as possible
Assessment exit quiz
Download quiz pdf
4 Questions
Q1.What is it called when you start before the instruction to “go”?
What is it called when you start before the instruction to “go”?
Q2.Which 2 body parts will your hand move between if your arms are moving correctly when sprinting?
Which 2 body parts will your hand move between if your arms are moving correctly when sprinting?
Q3.What is required to achieve your best possible time?
What is required to achieve your best possible time?
minimal effort
laid back approach
Q4.How does feedback from an external person help our technique?
How does feedback from an external person help our technique?
practice not necessary
friendly chat