Sprint Start

Ten minutes of short, fast sprints with a breather in between. Everyone runs at once, and each child beats their own count.

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

Moving Well Work hard Lift each other

One lane per pair, as many lanes as you have pairs: a start cone and flat discs at 5, 10 and 15 m. One partner runs, the other counts and cheers, then swap.

Set up

Pair everyone up. Pairs stand side by side along one end of the area, about 2 m apart, each at its own start cone.
In front of each pair, put three flat discs in a straight line: 5 m, 10 m and 15 m from the start.
Keep the far end clear for slowing down, with no bags or bottles in the way.
Have a ball each ready at the side for the last minute.

Any number, in pairs. About 2 m of width for each pair and 17 m of length: one cage is plenty for 16.

How to play

Moving start, 2 minutes: everyone across the area and back together. Jog, skip, side-step each way, high knees, heel flicks, then three big jumps with a soft landing.
Beat your count, 5 minutes: one partner runs for 20 seconds, out to the first disc and back, the second disc and back, the third disc and back, then round again. The other partner counts the discs touched and cheers.
Swap after every go, so every run has a breather after it. Three goes each, and each child tries to beat their own first count.
Reaction sprints, 2 minutes: everyone on the start line. On the coach's call, sprint to the second disc, then walk back. Change the start every time: standing, sitting, lying on your front, facing backwards.
Last minute: a ball each, quick touches on the spot, then off to the stations.

Keeping everyone moving

Half the group is always running while the other half counts and gets their breath back, so nobody stands in a line. A child who arrives late joins a pair as a three and goes straight into the next go.

Make it easier

Shorter runs: discs at 3, 6 and 9 m, and 15 seconds a go.
Walk back after each reaction sprint and take a few breaths before the next call.

Make it harder, step by step

Four goes each instead of three.
Add a ball: dribble the same run, and stop the ball on each disc with your sole before you turn.
Reaction sprints become a chase: partners face each other at the middle disc, and on the call one runs for the start line while the other tries to tag them before they get there.

Three things to say

Pump your arms and drive your knees.
Get low at the turn: touch the disc with your hand, then push off.
Beat your own count, not your mate's.

Words that work: "You went flat out every time!", "Quicker turns than your first go!", "Great counting, you kept your partner going!"

Colts habit

Work hard: every sprint flat out, then a breather. Lift each other: cheer your partner's count.

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. 15 seconds a go, two goes each.
2018 to 2019: Discs at 5, 10 and 15 m. 20 seconds a go, three goes each.
2016 to 2017: Discs at 5, 10 and 15 m. 20 seconds a go, four goes each, with a ball on the last go.

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: Each child keeps their own count of discs touched in 20 seconds and tries to beat their first go. Counts stay between partners.