Sprint Start

Short sprints in pairs: out and back to discs at 5, 10 and 15 m, then reaction sprints.

Warm-up 10 min 4 to 20 players Cage Half pitch 2016 to 2021

Moving Well Work hard Lift each other

At a glance

Pairs, each with a start cone and three discs in a line at 5, 10 and 15 m. Warm up 2 minutes: jog, skip, side-step.
One go: sprint out to the 5 m disc and back, the 10 m and back, the 15 m and back. Then your partner goes. Three goes each.
Reaction sprints: start sitting, lying down or facing backwards. On Go!, sprint to the 10 m disc. Walk back.

Progress 1: The coach calls 1, 2 or 3 instead of Go!: sprint to that disc and back.
Progress 2: Chase: your partner starts 2 m behind you and tries to tag you before the 15 m disc. Then swap.

If it's not working: Discs at 3, 6 and 9 m, and two goes each.

runner
Ppartner, resting
run
1in this order

Three pairs shown; every pair runs at once. Each pair has a start cone and discs at 5, 10 and 15 m. One go: out to the 5 m disc and back, the 10 m disc and back, then the 15 m disc and back. The partner (P) rests at the start, then goes.

Full details: set up, how to play, tips and age tweaks

Set up

Pairs. Each pair has a start cone with three flat discs in a straight line in front of it, at 5, 10 and 15 m.
Pairs side by side about 3 m apart, with a clear run-off past the far discs.

Any number, in pairs. About 3 m of width for each pair and 17 m of length: one cage takes 16.

How to play

Warm up, 2 minutes: jog, skip and side-step out to the 15 m disc and back, then three big jumps with soft landings.
Shuttle, 6 minutes: one partner sprints out to the 5 m disc and back, then the 10 m disc and back, then the 15 m disc and back. That's one go, about 20 seconds. Then the other partner goes. Three goes each.
Reaction sprints, 2 minutes: start sitting, lying on your front or facing backwards, a different start each time. On Go!, sprint to the 10 m disc, then walk back.

Keeping everyone moving

Half the group runs while their partners get their breath back. A child who arrives late joins a pair as a three.

Make it easier

Discs at 3, 6 and 9 m, and two goes each.
Walk back between reaction sprints and take a few breaths.

Make it harder, step by step

The coach calls 1, 2 or 3 instead of Go!: sprint to that disc and back.
Chase: your partner starts 2 m behind you and tries to tag you before the 15 m disc. Then swap.
A ball each on the shuttle: stop it on each disc with your sole before you turn.

Three things to say

Pump your arms and drive your knees.
Get low at the turn: touch the disc, then push off.
Go on the first sound of Go!

Words that work: "You went flat out every time!", "Quicker turns than your first go!", "Great start off the ground!"

Colts habit

Work hard: every sprint flat out, then a breather.

Both feet

Turn off a different foot at each disc.

Heads up

Watch the coach for the call, then go.

For your birth year

Pick a birth year to show the tweak for that group. Birth year

2020 to 2021: Make it a story: run to the shop, the park and the beach, with discs at 3, 6 and 9 m. Two goes each.
2018 to 2019: Discs at 5, 10 and 15 m, three goes each.
2016 to 2017: Discs at 5, 10 and 15 m, four goes each.

A young leader can run this one, with an adult coach beside them.

Safety: A clear run-off at the far end and nothing in the lanes. Short sprints only, never long laps. Drinks after the moving start on a warm night. At Colts sprints are training, never a punishment.

Keeping score: Three flat-out goes each.