Brake Starts: Accelerating Against a Towel

In pairs, one student gently brakes with a towel looped around the runner's hips while the runner accelerates leaning forward, and the brake releases at a cone. It trains forward lean and the push of the first strides.

How to play

1. Warm-up: jog, high-knees, butt kicks and two easy accelerations (5 min).
2. Braked march: the runner power-walks leaning forward while the partner brakes smoothly, no yanking (4 min).
3. Braked jog for 10 m, pushing the ground backward (4 min).
4. Braked acceleration for 10 m; at the cone the partner lets go and the runner continues 15 m free (6 min).
5. Compare: one start with the brake and one without; the partner checks whether the lean holds (6 min).

Rules

• The towel goes around the hips, never the neck, chest or arms.
• The brake walks or jogs behind and lets go at the cone, never jerking back.
• Lanes 3 m apart and a long slow-down after the free zone.
• Stop if the towel slips or anyone loses balance.

Variations

Adaptations

• Students with visual impairments: run with a guide alongside, and the brake calls out the cone.
• Students with a back or knee injury: do only the free part, or observe with a checklist.
• Students uncomfortable with contact: use a long resistance band and choose their partner.

Learning goals

• Keep the body leaning forward during acceleration.
• Push hard into the ground in the first strides.
• Brake and release safely for the partner.

Equipment for a class of 25

• towels: 15
• cones: 20

Teacher tip

Ask for old towels from home or use long resistance bands. Common mistake: the brake pulls too hard and the runner bends at the waist; you want resistance that lets them run, not stops them.

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