Three-Point Stance Starts and 10-Yard Burst
Students learn the three-point stance, with one hand on the ground, and use it to burst through 10 yards with a forward lean and a strong arm drive. They work on the acceleration phase of speed and on peer technique feedback.
How to play
- Mark 5 lanes 15 yards long with cones: start line, a cone at 5 yards and a cone at 10 yards. Groups of 5, one group per lane (2 min).
- Teach the stance: strong foot forward a hand's width behind the line, back knee level with the front toes, opposite hand on the line, hips slightly higher than shoulders and eyes on the ground a yard ahead.
- Static practice: on set, get into the stance and hold 3 seconds; the partner checks three points: hand on the line, flat back and weight forward (3 min).
- Starts to 5 yards at 80%: drive hard off both legs, short first step and big arm swing, rising gradually. Everyone does 4 starts (4 min).
- Work in coach-runner pairs: the coach picks one thing to improve and shares it after each start.
- Ten-yard starts on the whistle in waves of five, one runner per lane; run 4 waves with 90 seconds of rest between them (6 min).
- To finish, each runner tells their coach what felt different in the last starts (1 min).
Rules
- No one leaves before the whistle; a false start reruns at the end of the wave.
- Slow down over at least 5 yards past the 10-yard cone without cutting sharply.
- Safety: stay in your own lane and walk back on the outside.
- Warm up the leg muscles before any all-out starts.
Variations
Easier
Use a four-point start with both hands down and run only 5 yards.
Standard
Three-point stance and a 10-yard burst on the whistle.
Harder
Start on an unpredictable clap and compare a standing start with the three-point stance.
Adaptations
- Limited mobility: start from the wheelchair with a strong push over 10 yards; the coach rates the first pushes.
- Hearing impairment: start on an arm drop or a falling pinny.
- Lower fitness: fewer starts and 2 minutes of rest between waves.
Learning goals
- Set up a stable, efficient three-point stance.
- Accelerate with a forward lean and coordinated arm drive.
- Watch a partner and give one precise technique cue.
Equipment for a class of 25
- cones: 15
- whistle: 1
Teacher tip
The typical mistake is popping straight up on the first step, so cue students to push the ground back for three steps. If the blacktop is wet, switch to standing starts.
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