Accelerate, Brake and Go: Stop-Box Sprints
Students accelerate 10 yards, brake inside a 2 x 2 yard box using safe technique and, on a partner's signal, explode out in a new direction. They practice deceleration, which is key to preventing knee injuries, and reacting to change direction.
How to play
- Mark 6 lanes: a start line, a 2 x 2 yard box of spot markers 10 yards away, and three exit cones 5 yards from the box, to the left, right and behind. Groups of 4 per lane (3 min).
- Teach the stop: last three steps short, hips low, knees in line with toes, chest slightly forward and a wide finish with one foot a bit ahead.
- Technique round: accelerate at 60% and stop inside the box, holding the position for 2 seconds. A partner checks knees and feet (3 min).
- Exit round: the partner stands behind the box and, when the runner stops, points at a cone; the runner goes there with the first step aimed at it (5 min).
- Everyone does 6 reps, then rotates to signaler. A stop scores 1 point if it lands inside the box without touching the markers and another point if the knees stay out.
- To finish, raise the speed to 90% for 3 reps and talk as a group about what happens to the stop at higher speed (2 min).
Rules
- Stop inside the box; overrunning means a redo.
- Knees never cave in when braking.
- Safety: dry surface, tied shoes and 4 yards between lanes.
- Walk back on the outside of your lane.
Variations
Easier
Six-yard sprint and a 3 x 3 yard box.
Standard
Ten-yard sprint, 2 x 2 yard box and an exit on signal.
Harder
Give the signal on the last braking step and shrink the box to 1.5 x 1.5 yards.
Adaptations
- Limited mobility: controlled wheelchair stop inside a larger box, then turn toward the signaled cone.
- Hearing impairment: the arm signal is visual, with a colored pinny on each cone.
- Lower fitness: accelerate at 60% on every rep.
Learning goals
- Brake with technique that protects knees and ankles.
- Change direction after a stop in response to a signal.
- Understand deceleration as an injury-prevention skill.
Equipment for a class of 25
- cones: 18
- flat disc cones: 24
Teacher tip
Watch the knees: if they cave in, slow it down and rework the technique. Remind students that stopping well matters as much as speeding up and is real injury-prevention training.
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