Track: Ground Starts with a Chaser

A speed warm-up for track in which starts are made from unusual positions (seated, lying face down, kneeling) with a partner starting behind and trying to tag the runner's back within 15 m. It prepares for short maximal efforts and trains reaction and acceleration.

How to play

1. Easy jog for 2 laps of the field, skipping, butt kicks and 20-meter strides at 70% (3 min).
2. In pairs, in lanes marked with cones: the runner starts 2 m ahead of the chaser; finish line at 15 m (1 min).
3. Seated starts facing away from the finish: on the clap, they stand, turn and accelerate; the chaser tries to tag the back. Two starts per role (2 min).
4. Starts lying face down and from the knees, switching roles (3 min).
5. Two final 20-meter accelerations from a standing start, no chaser, at 90% (1 min).

Rules

• Walk back between starts to recover for at least 40 seconds.
• Slow down gradually after the finish; nobody stops dead.
• Tag the back with an open hand and no pushing.
• Lanes are at least 6 feet apart.

Variations

Adaptations

• Limited mobility: acts as starter and finish judge, deciding whether there was a tag.
• Hearing impairment: the start signal is a dropping scarf, visible from the ground.
• Hamstring injury: does starts at 60% and only from standing.

Learning goals

• Prepare the body for maximal speed efforts.
• Improve reaction and acceleration from different positions.
• Use safe deceleration after sprinting.

Equipment for a class of 25

• cones: 24

Teacher tip

Vary the time between “set” and the clap so nobody anticipates; false starts are simply repeated with no penalty.

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