Reaction Starts from Four Positions

A warm-up of short 10-meter starts from different positions (lying down, sitting, facing backward and kneeling) in response to visual and sound signals. It wakes up the nervous system and prepares students for start and acceleration technique.

How to play

1. Easy jog and dynamic ankle, knee and hip mobility over 20-meter shuttles (3 min).
2. Line the class up in five rows behind a line of cones, with a finish line 10 m away (1 min).
3. Starts from lying face down and face up on a hand clap; each student does two of each (2 min).
4. Starts from sitting and facing backward on the teacher's visual signal of a dropping arm (2 min).
5. Partner duels from kneeling: both start on the signal and the one behind tries to tag the one in front before 10 m (2 min).

Rules

• Slow down gradually after the 10-meter line, never stop dead.
• Nobody starts until the student ahead has crossed the finish line.
• Rows are at least 6 feet apart.
• False starts are not penalized: they are simply repeated.

Variations

Adaptations

• Hearing impairment: all signals are visual (arm, colored card or phone light).
• Limited mobility: does the starts in a wheelchair from a standstill, pushing hard for the 10 m.
• Knee injury: skips the kneeling position and starts standing or sitting on a bench.

Learning goals

• Improve reaction time to visual and sound stimuli.
• Gradually activate the muscles used in acceleration.
• Use the right forward body lean in the first steps.

Equipment for a class of 25

• cones: 10

Teacher tip

Vary the timing of your signals so students can't anticipate them. If the ground is wet, drop the lying-down starts.

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