Fundamental Athletics Skills Training TABLE of CONTENTS FAST

FAST Fundamental Athletics Skills Training TABLE OF CONTENTS FAST

FAST is a Fundamental Athletics Skills Training session designed to be run for a one hour duration utilising games and skill development activities to teach the basic, fundamental movement patterns of the events experienced in a Little Athletics FAST...... 2 WEEK 5...... 25 competition. It will be an eight (8) week program that teaches these skills and leads up to a modified “competition” at the EQUIPMENT REQUIRED...... 4 Program for Week 5...... 25 end of the period. Warm Up...... 26 This program has many uses (but is not limited to): WEEK 1...... 5 Trains...... 27 • A stand alone program to utilise in a school environment (e.g. after school). Program for Week 1...... 5 Ladders...... 27 • As a program to run for a potential new Centre starting up to gauge the interest of athlete and parents in the Warm Up...... 6 Fly...... 27 community. Running over Obstacles...... 7 Right Vs Left...... 27 • For an established Centre to run a series of sessions in the lead up to and in conjunction with sign on periods. Bullseye...... 8 Circuit 1...... 28 Hopscotch...... 9 • As the first eight weeks of existing Centres program for the Tiny Tots – U8’s. WEEK 6...... 29 Many Starts...... 10 Each FAST session will have one warm up activity, one running activity, one jumping activity and one throwing activity. Each Program for Week 6...... 29 of these activities are 10 – 15 minutes duration so that the athletes will experience a lot of skill development in a short WEEK 2...... 11 Warm Up...... 30 amount of time. Program for Week 2...... 11 Freeze Tag...... 31 Warm Up...... 12 Toilet Tag...... 31 Touch and Go...... 13 Leap Frog...... 31 Throw, Throw, Throw...... 14 Jump The River...... 31 High Fives...... 15 Zigzag...... 32 High Fives Tiggy...... 15 Touch and Go...... 32 Speed Bounce...... 15 WEEK 7...... 33 Short, Sharp Shuttles...... 16 Program for Week 7...... 33 WEEK 3...... 17 Warm Up...... 34 Program for Week 3...... 17 Dog and Bone...... 35 Warm Up...... 18 Scissor Jump Relay...... 35 Rabbits and Roosters...... 19 Throwlf (throws golf)...... 35 World Record...... 19 Circuit 2...... 36 Run The Gauntlet...... 20 WEEK 8...... 37 Frogs and Lily Pads...... 21 Team Multi Event Challenge Introduction...... 37 Bean Bag Balance Relay...... 22 Team Multi Event Challenge...... 39 WEEK 4 – MYSTERY WEEK...... 23 Sample Team Multi Event Challenge...... 41 Program for Week 4...... 23 Team Multi Event Challenge: The Events...... 47 LAQ SPONSORS...... 48

1 www.laq.org.au 2 Week 1 2 3 4 5 6 7 8 • Timed Run (2) • Remote Control • Hills & Valleys • Timed Run (1) • Captains Coming • Timed Run (3) Warm Up • Up, Down, Stop, Go • Dynamic Movements • Timed Run (1) • Catch Everyone • Timed Run (2) • Evolution • Knee Tag

• Rabbits & Roosters • Trains • Freeze Tag Running • Many Starts • Touch & Go • Dog & Bone • World Record • Ladders • Toilet Tag Mystery Week • High Fives (Random selection from • Leap Frog Jumping • Hopscotch • High Fives Tiggy • Frogs & Lily Pads • Fly • Scissor Jump Relay Multi Event Challenge W1 – 3) • Jump the River • Speed Bounce )

Throwing • Bullseye • Throw, Throw, Throw • Run The Gauntlet • Right vs Left • Zig Zag • Throwlf (Throws Golf)

Other • Running Over Obstacles • Short Sharp Shuttles • Bean Bag Relay • Circuit 1 • Touch & Go (Walking) • Circuit 2

EQUIPMENT REQUIRED Week 1 No. 2 No. 3 No. 4 No. Collapsible Markers 14 Collapsible Markers 20 Collapsible Markers 10 Various equipment depending on chosen events Witches Hats 14 Witches Hats 20 Hula Hoops 12 Mini Hurdles 4 Scrap paper – two pieces per athlete 8 Stop watch – or similar timing device Discus (500g) 3 Tennis balls (optional) 4 Whistle (optional) Non Slip Coloured Marker Spots/Dots Relay batons – or similar object to pass Bean bags or tennis balls 12 Red 4 Soft foam balls or newspaper – to make newspaper balls Yellow 4 Blue 4 Whistle (optional) 1

Week 5 No. 6 No. 7 No. 8 No. Collapsible Markers 12 Collapsible Markers 12 Collapsible Markers 12 Various equipment depending on chosen events Skipping Ropes 12 Skipping Ropes 12 Soft Ball (20cm diameter) 2 Stop watch (or similar timing device) Soft Ball (10-15cm dia.) 2 Beanbags 12 Bean bags or tennis balls 12 Witches Hats 10 Witches hats 12 Hula Hoops 12 Stop watch or timing device

3 www.laq.org.au 4 WEEK 1

Key / Basic Concepts for this week PROGRAM FOR WEEK 1 WARM UP • Running over obstacles (hurdling) One (1) hour: 4:30pm – 5:30pm Athletes go for a jog over 50 – 100m…..twice. To a nearby tree and back. • Slinging (discus) 4:30pm – 4:40pm Warm Up – Remote Control & Spread out in a long straight line and play remote control. • Hopscotch (triple jump) Dynamic Movements. All Participants REMOTE CONTROL • Standing Start procedure Then split into three – four groups of 10 – 12 in each Athletes respond to the following video controls (from coach), using the appropriate actions: Equipment Required: If three groups • Play – walk around • Collapsible Markers - 14 4:45pm – 5:00pm Run Over Obstacles Group 1 • Rewind – run or walk backwards • Witches Hats - 14 Bullseye Group 2 • Fast Forward – run • Mini Hurdles - 4 Hopscotch Group 3 • Pause – jump on the spot • Discus (500g) - 3 5:00pm – 5:15pm Run Over Obstacles Group 2 • Stop - stop • Marker dots Bullseye Group 3 Afterwards, take the athletes through a series of dynamic movements - Red - 4 Hopscotch Group 1 Dynamic Movement - Yellow - 4 5:15pm – 5:30pm Run Over Obstacles Group 3 • Arm Swings - around body - Blue - 4 Bullseye Group 1 • Arm Swings - over shoulder • Whistle (optional) Hopscotch Group 2 • Side Bends - using towel or bar hold above head and lean to side, without forwards or backwars movements Resources used: If four groups • Trunk Rotations - hands on hips, kness slightly bent rotate trunk from side to side • LAQ Coaching Resources 4:45pm – 4:55pm Run Over Obstacles Group 1 • Alternate toe touches - bend at the waist, swing arms to attempt alternate toe touches with opposite hands • ITC Games Bullseye Group 2 • Leg Swings - stationary or moving - alternate swinging leg to touch toes. Hopscotch Group 3 Many Starts Group 4 4:55pm – 5:05pm Run Over Obstacles Group 2 Bullseye Group 3 Hopscotch Group 4 Many Starts Group 1 5:05pm – 5:10pm Drink Break All 5:10pm – 5:20pm Run Over Obstacles Group 3 Bullseye Group 4 Hopscotch Group 1 Many Starts Group 2 5:20pm – 5:30pm Run Over Obstacles Group 3 Bullseye Group 4 Hopscotch Group 1 Many Starts Group 2

5 www.laq.org.au 6 Bullseye Running over Obstacles RUNNING OVER OBSTACLES BULLSEYE

Start Finish 20m

No Obstacles Witches Hats

15m

10m

5m 25m

Small dome markers Mini Hurdles (collapsible)

This activity teaches the basic throwing skills of the delivery actions required for Discus.

• Form• Form small small groups,groups, e.g. 3 e.g. three to-5 per group and line up behind the red markers (safety area) five athletes per group and line up behind the red markers (safety area). • One player from each group moves up to the throwing point – yellow markers. • Have athletes line up behind the markers and try to have multiple throwers throw at the same time. One athlete from • Each player throws their objects (two witches’ hats and one discus) to the target area. each group moves up to the throwing point, e.g. yellow markers. Each athlete will throw their objects (two witches’ This activity teaches the basic skill of hurdling – running over obstacles. • They use a round arm slinging action with the witches’ hats and an underarm slinging This activity teaches the basic skill of hurdling – running over obstacles. hats andaction with the discus one discus) at the target area. • Using four lanes, evenly space out the obstacles (refer to diagram above) over a distance of 25 metres (approx.). The • Using four lanes, evenly space out the obstacles as in diagram above over a distance of 25m • Using• Players throw all the witches’ hats,of their the athletesobjects and wait until all others have finished before objects will use a round arm slinging action and an underarm slinging action with the diagram(approx.). The diagram shows three, however you could use two or four obstacles. It will shows three, however you could use two or four obstacles. It will depend on the amount of equipment you discus.are retrieved. • Repeat for a given number of rounds. have accessdepend on the amount of equipment you ha to. ve access to. • Once athletes have thrown all of their objects, they must wait until every athlete has finished their throws before • It doesn’t• It doesn’t matter what the obstacles are, so long as they are safe and they increase in height matter what the obstacles are, so long as they are safe and they increase in height each lane. For example, • Points are scored depending on where the object lands retrieving• Up to 5m their –objects. 1 point you couldeach lane. You could use skipping ropes, hurdle tops, micro hurdles (15cm high) for example, use skipping ropes, hurdle tops, micro hurdles (15cm high) so long as they are safe. so long as they are safe. • Repeat• 5m for– 10m a given– 2 points number of rounds, e.g. five throws for each athlete. • To• begin, To begin, run down lane 1, t run down lane one, turnurn into lane two and return (over obstacles), then turn down lane into lane two and return back (over obstacles), then turn down lane three (over • Points• 10m are –scored 15m – depending 3 points on where the object lands. For example: larger three (over larger obstacles)and return back up lane 4 (over ever bigger obstacles).obstacles) and return back up lane 4 (over even bigger obstacles). • Up15m to 5m– 20 m – 1 –point 4 points • Start• offStart off the first repetition jogging and then each subsequent repetition increase speed. For the first repetition jogging and then increase speed with each subsequent repetition. For example, if doing • 20m+ - 5 points 5m – 10m – 2 points this threeexample, times,if doing this three times, first would be a jog, second would be ¾ speed and then first repetition would be at a jog, second would be three quarter speed and then third would be flat third would be flat out. 10m – 15m – 3 points out. • You can have multiple athletes running at the same time, so long as there is 1-2 obstacles 15m – 20 m – 4 points • You candistance between them. have multiple athletes running at the same time, so long as there is one to two obstacles distance between them.• If you have large groups, then have two lanes of everything. 20m+ - 5 points •If you have large groups, then have two lanes of everything. Note: each repetition (up and back, up and back) equates to 100 metres.

7 www.laq.org.au 8 Many Starts HOPSCOTCH Hopscotch MANY STARTS

Have children line up on the start line with their toes behind the line, not on it or over it. Have athletes line up on the start line with their toes behind the line, not on it or over it. Give the command “On your marks” and have the children complete the following: Give the command “On your marks” and have the athletes complete the following:

Hopscotch • Move one foot (it matters not which one at this stage) straight back so the foot isn’t too close • Move one foot (it doesn’t matter which one at this stage) straight back so the foot isn’t too close together nor too far

together nor too far apart. apart. • Place both hands on the front (bent) knee. • Place both hands on the front (bent) knee. • Eyes should be focused on the ground about 1-2m in front of them. Not at feet, nor at the

finish line.• Eyes should be focused on the ground about 1-2m in front of them. Not at feet, nor at the finish line.

BeginBegin by creating three (or more) even groups and have each group stand behind the by creating three (or more) even groups and have eachwitches’ group hat stand behind the witches’ hat facing the coloured

spots/dotsfacing the dots (or markers) in the ground. The first person in each group, followed by the second and (or markers) on the ground. The first athlete in each group, followed by the second and so on. Each athlete so on. Each child completes each pattern two or three tim es: completes each pattern two or three times: • Two feet, two feet, two feet. • Left foot, left foot, left foot. • Two feet, two feet, two feet. • Right foot, right foot, right foot. Begin by creating three (or more) even groups and have each group stand behind the • •Left Two feet, two feet, left foot. foot, left foot, left foot. witches’ hat facing the dots (or markers) in the ground. The first person in each group, followed by the second and • Two feet, right foot, two feet. so on. Each child completes each pattern two or three tim• •Right Left foot, two feet, right foot. foot, right foot, right foot.es: • Right foot, left foot, two feet. • Two feet, two feet, two feet.• Two feet, two feet, left foot. • Left foot, left foot, left foot.. Then it is time to change the grid. Give the next command – “Set” and have the athletes complete the following: • Right foot, right foot, right foot.• Two feet, right foot, two feet. Give the next command – “Set” and have the children complete the following: • Two feet, two feet, left foot. • Move one hand to the front and one to the rear so that the athlete has the opposite hand to opposite foot out in front. • Two feet, right foot, two feet.• Left foot, two feet, right foot.Sand Pit / landing area • Left foot, two feet, right foot. • Move one hand• Lean slightly to the front and one to the rear so that you have the opposite hand to forward from ankles, not waist. • Right foot, left foot, two feet. • Right foot, left foot, two feet. opposite foot out in front. On the ‘B’ of the bang of the gun, clap of the coach’s hands or whistle blast, the athletes run as fast as they can to the . Then it is time to chaThen it is timenge the grid. to change the grid. • Lean slightly forward from ankles, not waist. finish line (5-10 metres in front of them). On the “B” of the bang of the gun, clap of the coach’s hands or whistle blast, the children run as fast as Sand Pit / landing area Practice this position / standing start three times. Each time focus on the feet (straight ahead) and the arms (opposite arm, they can to the finish line 5-10m in front of them. opposite leg).

Practice this position / standing start three times. Each time focus on the feet (straight ahead) and the The description above can be considered a two point start – two points of contact on the ground (i.e. two feet). Now we

arms (opposite armcan vary, opposite leg). the starting position.

The description above can be considered a two point start – two points of contact on the ground (i.e. Variations two feet). Now we can vary the starting position. Note: these variations of this standing start position • Three point start – two feet, one hand (opposite hand in front reaches forward of the start line to touch ground). are to practice the reaction to the gun and highlight how difficult it is to get up off the ground and start • Four point start – as per the three point start, however the other hand after the first hand is on the ground, the other running and are not considered a correct starting position. one joins it out in front. Variations: • Five point start – as per the four point, however drop to one knee (2 feet, 2 hands, 1 knee) • Three point start • Six point –start two feet, one hand (opposite hand in front reaches forward – as per the five point start, however drop onto both kneesof the start line (2 feet, 2 hands, 2 knees). to touch ground). Each athlete completes each sequence with the pattern of: Take off on one foot, then: • No point start. Lie on belly with hands on the start line. • Four point start – as for the three point start, however after the first hand is on the ground, Same foot… the other one joins it out in front.• Reverse no point start – as per no point start, however feet are now on the line and the children have to get up, turn Other foot… • Five point start and then– as per the four point, however drop to one knee (2 feet, 2 hands, 1 knee)go. Both! • Six point start Note: these– as per the five point start, however drop onto both kneesvariations are not considered correct starting positions, but (2 feet, 2 hands, 2 are used to practice the reaction to the gun and knees)highlight. how difficult it is to get up off the ground and start running. This means that the athlete will take off on one foot on the first dot, then the next dot is the same colour, which means the • No point start. Lie on belly with hands on the start line. same foot. Then the next dot is a different colour, which means a different foot and then jump into the sand pit / landing • Reverse no point start – as per no point start, however feet are now on the line and the area onto two feet. children have to get up, turn and then go. Once the athlete has completed the first sequence, then they can move up to the next sequence. If an athlete can’t make it to the next dot / landing area, then get the athlete to return to the previous sequence they can do and add more speed (e.g. run up).

9 www.laq.org.au 10 WEEK 2

Key / Basic Concepts for this week PROGRAM FOR WEEK 2 WARM UP

• Acceleration (running) One (1) hour: 4:30pm – 5:30pm Hills and Valleys Warm Up • Over arm throw (javelin) 4:30pm – 4:40pm Warm Up – Hills and Valleys & Hills and ValleysCreate two roughly even groups. Scatter a mix of ground markers and witches hats in designated playing area, half of • Vertical leap (high jump) Timed Run. All Participants Create two roughly even teams. Scatter a mix of ground markers and witches hats in them turned upside down. • Passing objects (relay) designated playing area, half of them turned upside down. Then split into three – four groups of 10 – 12 in each On "Go!" Team A moves around the playing area attempting to turn as many markers as On the command ‘Go’, Group A moves around the playing area attempting to turn as many markers as possible the • Timed run (middle distance) If three groups possible the right way up; at the same time Team B attempts to right way up; at the same time Group B attempts to turnturn as many markers as as many markers as possible upside down. After playing for a possible upside down. After playing for a designated time, stop the game and count thdesignated time, stop the game and count the number of markers / witchese hats the correct way up, compared to the Equipment Required: 4:45pm – 5:00pm Touch and Go Group 1 number of markers the correct way up, compared to the number of markers upside down, to find the winning team.number of markers / witches hats upside down. Whichever group has the highest number, is the winner. • Collapsible Markers - 20 Throw, Throw, Throw Group 2 • Witches Hats - 20 High Fives & Speed Bounce Group 3 • Scrap paper - two pieces per participant 5:00pm – 5:15pm Touch and Go Group 2 • Tennis balls (optional) - 8 Throw, Throw, Throw Group 3 • Relay batons – or similar object to pass - 4 High Fives & Speed Bounce Group 1 Resources used: 5:15pm – 5:30pm Touch and Go Group 3 • LAPS resource Throw, Throw, Throw Group 1 • Play Athletics High Fives & Speed Bounce Group 2 • Fundamental Motor Skills Activity Resource If four groups • An Introduction to Endurance Running 4:45pm – 4:55pm Touch and Go Group 1

Throw, Throw, Throw Group 2 High Fives & Speed Bounce Group 3 Timed RunTimed Run Short, Sharp Shuttles Group 4 All participants run a predetermined path (or track) for one miAll athletes run a predetermined path (or track) for nute total. The object is to get one minute total. The object is to get as far as possible in this time as far as possible in this time period. 4:55pm – 5:05pm Touch and Go Group 1 period. An example of a path or track is as follows:

Throw, Throw, Throw Group 2

High Fives & Speed Bounce Group 3 Short, Sharp Shuttles Group 4 5:05pm – 5:10pm Drink Break All 5:10pm – 5:20pm Touch and Go Group 1 Throw, Throw, Throw Group 2 High Fives & Speed Bounce Group 3 Short, Sharp Shuttles Group 4 5:20pm – 5:30pm Touch and Go Group 1 Throw, Throw, Throw Group 2 High Fives & Speed Bounce Group 3 Short, Sharp Shuttles Group 4

11 www.laq.org.au 12 Touch and Go TOUCH AND GO THROW, THROW, THROWThrow, Throw, Throw Players form pairs and face each other 20Athletes form pairs and face each other-30 metres apart. 20-30 metres apart. Person A jogs towards Person B. On reaching a predetermined marker a few metres in front of Athlete A jogs towards Athlete B. On reaching a predetermined marker a few metres in front of Athlete B, Athlete A must Person B, Person A must pivot and sprint back past where they started. At the same time, Person B must chase them and attempt to pass Person A before thpivot around the marker and sprint back past where they started.ey get back to the starting At the same time, Athlete B must chase them and line.attempt to pass Athlete A before they get back to the starting line. If Person B catches Person A then they move the marker further away from Person B and try again. If Athlete B catches Athlete A then they can move the marker further away from Athlete B and try again. If Person B didn’t catch Person A then they move the marker closer to Person B and try again. Adjust the If Athlete B didn’t catch Athlete A then they move the marker closer to Athlete B and try again.

• Divide the group into 2 teams. This• activity Separate teams with a “no go zone 2 teaches the basic throwing -skills3m wide. of the delivery actions required for Javelin. • •Divide Give each player two pieces of scrap paper which they scrunch u the athletes into two groups of equal size facing eachp into paper balls. other. • Play for a set period, e.g. 30 seconds. • •Separate Use an overarm throwing action when throwing. the groups with a ‘no-go’ zone 2-3 metres wide (approx.). • •Give The object is to get as many paper balls o each athlete a couple of scrunched-upver to the opposite side. Any that fall into the paper ‘balls’. no go zone are out of play for the remainder of the round. On the• Players should ‘throw fast and throw smart’!command (whistle), the athletes will: • •Throw The winning team is the one with the fewest paper balls. their paper ball over a line in the direction of the opposite team, using an overarm throwing action.

Variations:• The objective is to get as many paper balls over to the opposite side. Any that fall into the ‘no-go’ zone are out of play • 1st Round seated for the remainder of the round. • 2nd Round kneeling • Athletesrd should “throw fast and throw smart”! Option: place tennis ball on top of middle witches hat. Player A “steals” the ball and that signals the Option: place a tennis ball on top of the witches’ hat. Athlete A ‘steals’ the ball and that signals the time that Athlete B can • 3 Round Standing time that Player B can start the chase. • •After Increase the distance of the no go zone. a set period (e.g. 30 seconds), balls are counted to see who has the fewest balls to determine the winning group start the chase. Variations

• 1st Round – have the athletes seated • 2nd Round – have the athletes kneeling • 3rd Round – have the athletes standing • Increase the distance of the ‘no-go’ zone.

13 www.laq.org.au 14 High Fives

Have the children find a partner and then complete the following activities: • children face each other and jump to slap both hands above their heads (‘high 10s’) • children stand shoulder-to-shoulder and jump to give a ‘high 5’ with1 hand above their heads. • children stand back-to-back about 1 metre apart and slap their hands low on the backswing before they jump (‘low 10s’). • children stand side-on, facing opposite directions and swing back to slap their HIGH FIVES SHORT,Short, Sharp Shuttles SHARP SHUTTLES partner’s hand low before they jump (‘low 5s’).Have the athletes find a partner and then complete the following activities: Form the athletes into groups of four and have one relay baton (or other suitable object) per group. Form into groups of 4 and have one 1 relay baton (or other suitable object) per group • Athletes face each other and jump to slap both hands above their heads (‘high 10s’) Set out 4 markers to create two lines, 5-10 metres apart. • Athletes stand shoulder-to-shoulderHigh Fives Tiggy and jump to give a ‘high 5’ with one hand above their heads. Set out 4 marker cones to create 2 lines, 5Groups divide into two-10 metres apart. with each half at opposite ends, in lines, facing each other. Groups divide into 2 with each half at opposite ends, in lines, facing each other. • Athletes stand back-to-back about 1m apart and slap their hands low on the backswing before they jump (‘low 10s’). The first athlete sprints to the opposite end with the relay baton and passes it to the next athlete. Continue this same • Athletes stand side-on, facing opposite directions and swing back to slap their partner’s hand low beforeA participantthey jump sprints to the opposite end with the relay baton and passes it to the next runner. Select 2 children to be taggers. When tagged, a child stands still with their hand(s) in the air. sequence until every athlete has had a run. (‘low 5s’). To be released a free student gives the student a ‘high 5’ or ‘high 10’.

HIGH FIVES TIGGY Select two athletes to be taggers.Speed Bounce When tagged, the athlete must stand still with their hand(s) in the air. To be released Each participant has a collapsible marker each. another athlete must give the athlete a ‘highPlay for a set period, e.g. 30 seconds. 5’ or ‘high 10’. Blow your whistle to start. Everyone must touch the groSPEED BOUNCEund on either side of the marker with both feet. If the marker is touched, but the players’ feet still cross Each athlete has a collapsibleto the other side, then the bounce is counted. marker each. On the command (whistle), the athletes must touch the ground on their side One correct cross of the of the marker in either direction marker with both feet. The objective is forcounts as one bounce. the athlete to get as many bounces as they can and attempt to beat that score in each subsequent round. Set a time period to complete each round, e.g. 30 seconds. Object is to get as many bounces as they can and attempt to beat that score in each subsequent One correct cross of the marker in either direction counts as one bounce. If the marker is touched, but the athletes’ feet round. still cross to the other side, then the bounce is counted.

Variations Variations • Increase the distance between the lines. • The runner runs with the baton behind their back and just before th• Increase the distance between the lines. ey reach their next runner, they bring it to the front to pass as normal.• The athlete runs with the baton behind their back and just before they reach their next athlete, they bring it to the front • The runner rounds the back of their group and thto pass as normal. en reaches forwards to pass the baton to the next runner.• The athlete runs around the back of their group before passing the baton to the next athlete. • Use various relay formations (eg square, spoke and circular relay). • Use various relay formations (e.g. square, spoke and circular relay).

15 www.laq.org.au 16 WEEK 3

Key / Basic Concepts for this week PROGRAM FOR WEEK 3 WARM UP • Reaction / Acceleration (running) One (1) hour: 4:30pm – 5:30pm Catch Everyone • Timed run (middle distance) 4:30pm – 4:40pm Warm Up – Catch Everyone & Define a playing area (e.g. 20m x 20m) and assign one athlete to be the ‘catcher’ for the start of the first round. The • Pushing action (shot put) Timed Run. All Participants ‘catcher’ runs about tagging the other athletes in the playing area. Any athlete tagged becomes an additional ‘catcher’ for • Two feet / one foot jumping (long jump) Then split into three – four groups of 10 – 12 in each the remainder of the game. The last athlete to be tagged wins and becomes the ‘catcher’ for the start of the next game. • Walking Repeat three times. If three groups Equipment Required: 4:45pm – 5:00pm Rabbits and Roosters After the third round of the game, split the group in two and have another attempt at the game with two separate groups. • Collapsible Markers - 10 + World Record Group 1 Another playing area should be created for the additional group. • Hula Hoops - 12 Frogs and Lily Pads Group 2 Timed Run • Stop watch – or similar timing device Run the Gauntlet Group 3 All athletes run a predetermined path (or track) for one minute total. The objective is to get as far as possible in this time • Whistle (or very loud voice) 5:00pm – 5:15pm Rabbits and Roosters period. An example of a path / track can be found on page 12. • Bean bags or tennis balls - 12 + World Record Group 2 • Soft foam balls (10cm+ diameter) or newspaper – to Frogs and Lily Pads Group 3 make newspaper balls Run the Gauntlet Group 1 Resources used: 5:15pm – 5:30pm Rabbits and Roosters • Fundamental Motor Skills. A Manual for Classroom + World Record Group 3 Teachers Frogs and Lily Pads Group 1 • Play Athletics Run the Gauntlet Group 2 • LAPS resource If four groups 4:45pm – 4:55pm Rabbits and Roosters • ITC Games + World Record Group 1 Frogs and Lily Pads Group 2 Run the Gauntlet Group 3 Bean Bag Balance Group 4 4:55pm – 5:05pm Rabbits and Roosters + World Record Group 2 Frogs and Lily Pads Group 3 Run the Gauntlet Group 4 Bean Bag Balance Group 1 5:05pm – 5:10pm Drink Break All 5:10pm – 5:20pm Rabbits and Roosters + World Record Group 3 Frogs and Lily Pads Group 4 Run the Gauntlet Group 1 Bean Bag Balance Group 2 5:20pm – 5:30pm Rabbits and Roosters + World Record Group 4 Frogs and Lily Pads Group 1 Run the Gauntlet Group 2 Bean Bag Balance Group 3 17 www.laq.org.au 18 Run The Gauntlet RABBITS AND ROOSTERSRabbits and Roosters RUN THE GAUNTLET Set finish lines about 20Set finish lines aboutmetres apart with paren 20 metres apart witht/coach standing in the middle. the coach standing in the middle. AthletesPlayers pair pair off and stand next to their off and stand next to their partnepartner facing the coach (liker facing the coach (like lining up in two lines at school). One lining up in two lines at school). One line of athletes are called ‘Roosters’, the others are line of players are called ‘Roosters’, the other are ‘Rabbits‘Rabbits’. Rolling your tongue call out either (Rrrrrrrrrr)’. Rolling your tongue call out ‘ROOSTERS’ or (Rrrrrrrrrr) ‘RABBITS’.either (Rrrrrrrrrr) “ROOSTERS” or (Rrrrrrrrrr) “RABIf ‘ROOSTERS’ are called the athletesBITS”. who are ‘Roosters’ runs towards the finish line closest to them with the ‘Rabbits’ If “ROOSTERS” are called chasing. the players who are ‘Roosters’ runs towards the finish line closest to them with the ‘Rabbits’ chasing. If “RABBITS” are called theIf ‘RABBITS’ are called players who are ‘Rabbits’ runs the athletes who are ‘Rabbits’towards the runs towardsfinish line the finish lineclosest to closest to them with the ‘Roosters’ them with the “Rchasing.oosters” chasing. If tagged the If tagged,tagger earns one point. Reset lines and play continues. the athlete earns one point for the group. Reset lines and play continues.

This activity teaches the basic throwing skills of the delivery actions required for Shot Put.

• Divide the athletes into two groups of equal size. Create two small groups or 5-10 in each. 1 group of runners stands in line at the start line. On a signal, the first runner runs down the track (through the • One group of athletes stands in linegauntlet) to collect a bean bag at the start line. On a command,from the first athlete runs down the track (through the the hoop and returns home. gauntlet) to collect a bean bag from the hoop and returns back to the start line. Students from the other group stand on • Athletes from theeither side of the track and bombard the other group stand on either side of the trackrunner. and bombard the athlete with soft foam balls or They must use a chest passing action (two hands on the ball andscrunched-up paper ‘balls’. They must use push) and only aim at the a chest pushing action (two hands on the ball and push) and only aim at hips to the feet of their opponents. If a runner is hit (hips othe athletes’’ hips to the feet. If an r below) by a ballathlete is hit (hips or or below)newspaper by a ball or paper ball, they must stand still and drop ball, they stop, remain still and drop a bean bag the bean bag (that theythey may have to the ground. The next ru may have) on the ground. Then next athlete innner line runs the gauntlet, collects a dropped bean in line runs the gauntlet, collects a dropped bean bag or bean bag from the hoop and returns bag or a bean bag from the hoop and returns back to the start line. home. Each group scores 1 point for every bean bag returne• Each group scores one pointd to the group. for every bean bag returned to the start line. Variation Variation

Instead of dropping the bean bag, the runner stands stInstead of dropping the bean bag, ill and holds the bean bag with the athlete stands still and holds thean bean bag with an outstretched arm to be grabbed outstretched arm to be grabbed by another student as they run past. by another athlete as they run past. WORLD RECORD This activity can be done for mostWorld Record track events. On command, the players run as fastOn the command, the athletes as they can down a 100m track. must run as fast as they can downAt the time that the a 100m track. The coach activates the stopwatch at the starting cosamemmand is time thegiven, the leader activates the command is given. When the timestopwatch. When the time on the on the stopwatch reaches the current men’s or women’s world record, stopwatch reaches the current men's the coach blows their whistle. or women's world record, the leader blowsAt this signal, the athletes note how far they have their run in comparison to the current world whistle. At this signal, record holder.the players note how far down the track they would be in comparison to the current world record holder. This activity can be done for most track events.

World Records (as at January 2016)World Records (as at January 2016) • Women: • Women: 10.49 seconds (Florence Griffith 10.49 seconds (Florence Griffith-Joyner-Joyner in 1988) in 1988) • Men: • Men: 9.58 seconds (Usain Bolt in 2009)9.58 seconds (Usain Bolt in 2009)

19 www.laq.org.au 20 FROGS AND LILLYFrogs and Lilly Pads PADS BEAN BAG BALANCEBean Bag Balance Relay RELAY Set up a 25m shuttle relay course with ground markers. Place anSet up a 25 metre shuttle relay course with ground markers. Place an additional marker at each additional marker at each end, one metre before end, eachone metre before each change over. Divide the group into teams. Each team splits into change over. Divide the athletes into groups. Each group splits into two, with each going to opposite ends of the two, with each going to opposite ends of the course.course. Players participate in the relay carrying bean bags on their head. The bean bags may not be Athletes participating in the relay must carry the bean bags on their head. The bean bags must not be touched until the touched until the final metre before the change over, and during the change over itself. The first team to finish is the winner.final metre before the change over, and during the changeover itself. The first group to finish is the winner. Impose a short time penalty during which a player must stop andIf the bean bag falls off their head or is touched during the relay, impose stand still (eg. 5 seconds) if a short time penalty during which an athlete must the bean bag falls off, or it they touch it during the restop and stand still (eg. 5 seconds). lay.

Randomly distribute the hoops (lily pads) inside the pond, making sure they are close enough to each other (i.e. jumping

distance). Athletes jump from lily pad to lily pad and see how many they can land on in a given amount of time, e.g. 30 Randomly distribute the hoops (lilseconds. y pads) inside the pond, making sure they are close enough to each other (i.e. jumping distance). If there is more than one frog onPlayers jump from lily pad to lily pad the lily pad, it will sink. If an athlete jumps and see how many onto a lily pad with another athlete already on they can land it, theon i originaln a given amount of time, e.g. 3 athlete must immediately find another0 seconds. lily pad to jump onto. If there is more than one frog on the lily pad, it will sink. If a player jumps onto a lily pad with another plaAthletesyer already on it, the original may jump into the pond as player must immediately findwell as onto the lily pads. another lily pad to jump onto. Variations Players may jump into the pond as well as onto the lily pads. • Increase or decrease the distance between the lily pads to vary the jumps.

• Introduce a ‘tagger’. Athletes must jump around the pond and avoid the ‘tagger’. Athletes are safe if they are standing

Variation: on a lily pad, but as soon as another player jumps on that lily pad the original player must find a new one. If an athlete is tagged, they become the new tagger. • Increase or decrease the distance between the lily pads to vary the jumps. • Introduce a tagger. Players must jump around the pond and avoid• Place the lily pads in the sand pit to increase difficulty. the tagger. Players are safe if they are standing on a lily pad, but as soon as another player jumps on that lily pad the original player must find a new one. If a player is tagged, they become the new tagger. • Place the lily pads in the sand pit to increase difficulty.

21 www.laq.org.au 22 WEEK 4 – MYSTERY WEEK

Key / Basic Concepts for this week PROGRAM FOR WEEK 4 This week you will be using activities that you have already done in weeks 1 to 3. By using the same activities the athletes have already participated in you are consolidating and reinforcing the basic skills learned over the previous three weeks. • Various – is a random pick of events One (1) hour: 4:30pm – 5:30pm Equipment Required: 4:30pm – 4:40pm Warm Up – Remote Control & Ways to select activities: • Various – is a random pick of events Dynamic Movements. All Participants • Use a random draw of the activities (one, run, one jump and one throw) or, Resources used: Then split into three – four groups of 10 – 12 in each • Select the activities that you think the athletes need to work or, • Select the activities that the athletes enjoyed the most over the past three weeks. • FAST programs If three groups The reason for this week gives the athletes a chance to further practice their skills that they have learned over the previous - Week 1 4:45pm – 5:00pm Event 1 (run) Group 1 weeks. It also allows the coach/s the ability to become confident with the activities that they may have already presented - Week 2 Event 2 (jump) Group 2 or give someone else a chance to lead an activity they wanted to previously and were unable to. - Week 3 Event 3 (throw) Group 3 Choose one from each of the following activity groups: 5:00pm – 5:15pm Event 1 (run) Group 2 Warm Up Event 2 (jump) Group 3 W1 – Remote Control and Dynamic Movements Event 3 (throw) Group 1 W2 – Hills and Valleys and Timed Run 5:15pm – 5:30pm Event 1 (run) Group 3 W3 - Timed Run and Catch Everyone Event 2 (jump) Group 1 Running Event 3 (throw) Group 2 W1 – Many Starts If four groups W2 – Touch and Go 4:45pm – 4:55pm Event 1 (run) Group 1 W3 – Rabbits and Roosters and World Record Event 2 (jump) Group 2 Throwing Event 3 (throw) Group 3 W1 – Bullseye Event 4 (other) Group 4 W2 – Throw, Throw, Throw 4:55pm – 5:05pm Event 1 (run) Group 2 W3 – Run the Gauntlet Event 2 (jump) Group 3 Jumping Event 3 (throw) Group 4 W1 – Hopscotch Event 4 (other) Group 1 W2 – High Fives and High Fives Tiggy and Speed Bounce 5:05pm – 5:10pm Drink Break All W3 – Frogs and Lily Pads 5:10pm – 5:20pm Event 1 (run) Group 3 Other Event 2 (jump) Group 4 W1 – Running Over Obstacles Event 3 (throw) Group 1 W2 – Short Sharp Shuttles Event 4 (other) Group 2 W3 – Bean Bag Relay 5:20pm – 5:30pm Event 1 (run) Group 4 Event 2 (jump) Group 1 Event 3 (throw) Group 2 Event 4 (other) Group 3

23 www.laq.org.au 24 WEEK 5

Key / Basic Concepts for this week PROGRAM FOR WEEK 5 WARM UP • Sprint mechanics One (1) hour: 4:30pm – 5:30pm Timed Run • Timed run (middle distance) 4:30pm – 4:40pm Warm Up – Captains Coming & All athletes run a predetermined path (or track) for two minutes total. The objective is to get as far as possible in this time • Balanced throwing positions Timed Run. All Participants period. An example of a path / track can be found on page 12. • Bounding / leaping (triple jump) Then split into three – four groups of 10 – 12 in each Captains Coming • Strength If three groups Set out a play area and define the ‘sides’ of the ship. Set markers out 15-20 metres on all four sides of the group. The Equipment Required: 4:45pm – 5:00pm Trains + Ladders Group 1 commands and actions are as follows: • Collapsible Markers - 12 Fly Group 2 Command Action(s) • Skipping Ropes - 12 Right Vs Left Group 3 Bow run to the ‘front’ of the boat • Stop watch – or similar timing device 5:00pm – 5:15pm Trains + Ladders Group 2 Stern run to the ‘back’ of the boat • Bean bags or tennis balls - 12 Fly Group 3 Port Port is the left side. Run to port. Resources used: Right Vs Left Group 1 Starboard Starboard is the right side. Run to starboard • Fundamental Motor Skills. A Manual for Classroom 5:15pm – 5:30pm Trains + Ladders Group 3 Captain’s Coming all line up, stand at attention and salute Teachers Fly Group 1 At Ease Relax (use only after Captains coming) • Play Athletics Right Vs Left Group 2 • LAPS resource If four groups Complete the above commands a number of times then add the following as required: • ITC Games 4:45pm – 4:55pm Trains + Ladders Group 1 Command Action(s) Fly Group 2 Scrub the deck everyone on hands and knees scrubbing Right Vs Left Group 3 Climb the rigging pretend to climb a ladder Circuit (1) Group 4 Man overboard lie on back and swim 4:55pm – 5:05pm Trains + Ladders Group 2 Submarines lie on back and stick on leg straight up. (for the periscope) Fly Group 3 Torpedoes lie on tummy, with hands together over head to give a stream lined look Right Vs Left Group 4 Sick turtle Everyone falls onto their backs and wave hands and feet in the air Circuit (1) Group 1 Seasick Head to the side of the “ship” and do your duty overboard 5:05pm – 5:10pm Drink Break All Row the boat find a partner, sit together, and row! 5:10pm – 5:20pm Trains + Ladders Group 3 Fly Group 4 Porthole Two people form a porthole with their hands while a third person looks through the hole Right Vs Left Group 1 Octopus Four people lean against each other back to back and wave their arms as if they are a giant octopus Circuit (1) Group 2 5:20pm – 5:30pm Trains + Ladders Group 4 Light House Both people face each other with their hand in the air touching, they rotate in a circle saying “beep.....beep....beep” Fly Group 1 Right Vs Left Group 2 Circuit (1) Group 3

25 www.laq.org.au 26 TRAINS CIRCUIT 1 Circuit 1

Set out markers in the shape of an athletics track or modified to the space available. The athletes are put into groups of 30/30 Circuit 30/30 Circuit four or more. ChooseChoose four of the six activities and complete four of the six activities and complete each activityeach four for 30 seconds and have 30 seconds for 30 seconds then 30 seconds rest between. Record number The athletes must run anticlockwise around the track in their groups - one behind the other. At intervals, the coach blows of rest between. Record number of attempts at each activity and atattempts at each activity and encourage the athletes to better their best nexttempt to beat own best next time. Repeat the same four activities, the whistle for the following commands: twice.time. • One blast – the athlete at the back of the group sprints to the front • Push ups • • Two sharp blasts – all the athletes in the group change direction of their running • Squats Push ups • Squats • Cross Country Skier LADDERS • Cross Country Skier Firstly, pair the athletes and sit them down, with legs flat, soles of feet touching, leaving space between pairs (of legs) to • Sit• ups Sit ups prevent injury from occurring. • Lunges• Lunges Now give each pair a number starting from the number one. Once all pairs have a number, then call a random number • Star• JumpsStar Jumps and that pair must jump up, step over the all the legs one at a time then run around the outside of their group and sit back down in their original place. The first athlete in the pair to sit back in their place is the winner. Variation • Alternatively, you can play in teams. After the first pair has completed their turn, the next pair of athletes gets up and

runs, until the whole team has been and the coach declares the winning team. Push Ups FLY Sit Ups Ensure the playing area is on smooth, flat, rock free grass area. Lay the ropes down on the ground (outstretched and length ways) one behind the other about 30cm apart. Then choose one of the athletes to the ‘fly’. This can be done by asking them a question about athletics and the first athlete to answer is the fly. For example, who is the fastest female 400m runner in Australia? What is the men’s World Record for Long Jump? The athlete chosen as ‘fly’ will go last and the rest of the athletes will line up at the start of the ropes. They must step between each rope without touching the ropes, one foot only between each rope. The ‘fly’ will do the same except for their last step. The fly’s last step can be as big or small as they like. Once they have landed, they keep their foot on the spot where they have landed and pick a rope that they would like to move to this new spot. This rope cannot be the first or last rope. The athletes continue to go through again. If any athlete touches the rope or if they miss a gap in between the two ropes, they are automatically out. Gradually, the distance between the ropes becomes larger and large. If the ‘fly’ touches the rope then a new ‘fly’ will have to be chosen. Squats Lunges NOTE: This should not be done as a warmup activity as ‘fly’ requires explosive power and a good warmup with stretches before this game is essential. RIGHT VS LEFT This activity encourages athletes to explore ways to improve their non-preferred hand throwing distance. Athletes throw in the same direction, as far as possible with their preferred hand. Then they attempt to match their preferred hand throw with their non-preferred hand throw. Athletes should count the number of throws it takes with the non-preferred hand to reach the same distance achieved using their preferred hand. Using small bean bags, tennis balls or whatever equipment you have access to, athletes will throw them using a variety of delivery Cross Country Skier techniques: Star Jumps • Two handed chest pass – simulate the ‘pushing’ action required for Shot Put

• Underarm – simulate the ‘slinging’ action required for Discus • Overarm – simulate the ‘pulling’ action required for Javelin

27 www.laq.org.au 28 WEEK 6

Key / Basic Concepts for this week PROGRAM FOR WEEK 6 WARM UP • Agility One (1) hour: 4:30pm – 5:30pm Timed Run • Timed run (middle distance) 4:30pm – 4:40pm Warm Up – Up, Down, Stop, Go + All athletes run a predetermined path (or track) for two minutes total. The objective is to get as far as possible in this time • Balanced throwing positions / practice delivery Knee Tag & Timed Run. All Participants period. An example of a path / track can be found on page 12. techniques Then split into three – four groups of 10 – 12 in each Up, Down, Stop, Go • One foot take off / two feet landing (long jump) If three groups Athletes have to listen carefully to the following commands: • Walking at speed 4:45pm – 5:00pm Freeze Tag + Toilet Tag Group 1 On GO – Athletes must stop still Equipment Required: Leap Frog + Jump the River Group 2 On STOP – Athletes must move around the space either walking / running • Collapsible Markers - 12 Zig Zag Group 3 On UP – Athletes must sit/lay down • Skipping Ropes- 12 5:00pm – 5:15pm Freeze Tag + Toilet Tag Group 2 On DOWN – Athletes must stand and stretch up to the ceiling • Soft Ball (20cm diameter) - 2 Leap Frog+ Jump the River Group 3 • Witches Hats - 10 Knee Tag Zig Zag Group 1 Knee Tag is a simple drill that quickly gets your athletes sweating and working their legs hard. Resources used: 5:15pm – 5:30pm Freeze Tag + Toilet Tag Group 3 Have the group of athletes’ partner up and assume a defensive-ready position. When you say go, the goal of each athlete • Fundamental Motor Skills. A Manual for Classroom Leap Frog + Jump the River Group 1 Teachers is to touch their opponent’s knee as many times as they can. It is pretty simple but you will quickly see that those athletes Zig Zag Group 2 that have a high ready position are extremely vulnerable to having their knees touched. • Play Athletics If four groups • LAPS resource The athletes will begin to learn how to move quickly to avoid knee touches and begin thinking tactical, e.g. using their 4:45pm – 4:55pm Freeze Tag + Toilet Tag Group 1 arms to deflect their opponents’ attempts and counter with their own. Rotate every 30 seconds so they have a new partner. • ITC Games Leap Frog + Jump the River Group 2 Zig Zag Group 3 Touch & Go (Walking) Group 4 4:55pm – 5:05pm Freeze Tag + Toilet Tag Group 2 Leap Frog + Jump the River Group 3 Zig Zag Group 4 Touch & Go (Walking) Group 1 5:05pm – 5:10pm Drink Break All 5:10pm – 5:20pm Freeze Tag + Toilet Tag Group 3 Leap Frog + Jump the River Group 4 Zig Zag Group 1 Touch & Go (Walking) Group 2 5:20pm – 5:30pm Freeze Tag + Toilet Tag Group 4 Leap Frog + Jump the River Group 1 Zig Zag Group 2 Touch & Go (Walking) Group 3

29 www.laq.org.au 30 FREEZE TAG ZIG ZAG Set up a defined playing area for the group of athletes, usually 15m x 15m. One athlete is ‘it’ and their goal is to ‘freeze’ Create two equal groups in two lines facing each other. Start with one ball at the first athlete then using the three types of everyone by tagging them. If the athlete who is ‘it’ successfully freezes everyone, they win. throwing delivery (push, sling, pull),Zigzag pass the ball from one athlete to the next down the line. Every athlete needs to have

The catch is that anyone not frozen, may ‘un-freeze’ an athlete by simply diving through the legs of the athlete who is Create gtouchedroups of five or six in two lines facing each other. / passed the ball once in each attempt. Then with one ball, start at one end and by using the three types of throwing delivery (push, sling, pull), pass the ball from one frozen. player to the next down the line. Everyone needs to have touched / passed the ball once in • Pass the ball and Zig Zag up and down each attempt.• Pass the ball up one line and down the other line Winning the game is usually difficult for the athlete who is ‘it’ and this athlete could begin to get tired. Adjust the game by • pass a ball and zigzag up and down adding another athlete and have two athletes being ‘it’ depending on the numbers. • pass it up one line and pass it down the other line• Pass the ball as many times as possible (e.g. 60 seconds) • pass one ball as many times as possible in ... seconds • Using two balls, throw to anyone in the other line who doesn’t have a ball TOILET TAG • using two balls, throw to anyone on the other line who doesn’t have a ball Split the group of athletes in half – Those who are ‘it’ have to tag others. When tagged, the athlete becomes a toilet! They have to kneel on one knee, arm up for the flush and other knee (foot on floor) flat for the toilet seat. To be released, someone from your group must go to the loo (sit on the knee) and flush your chain (pull the arm gently). No one can tag you whilst you are on the loo. After a couple of minutes, swap the groups and continue to play again. LEAP FROG

This game is for six or more athletes and should be played in an open area. Athletes form two groups and line up. The first athlete in each line gets down on their hands and knees and puts their head down. Then, the second athlete in line jumps TOUCH AND GO over them by lightly placing their hands on the athletes’ back and jumping with their legs out to the sides. Then the second Touch and Go athlete gets down on their hands and knees in front of the first. The third athlete now leaps over both athletes on the (Walking version) Players form pairs and face each other 20-30 metres apart. ground, one at a time. Athletes’ continue with this pattern and first group to reach the finish line, wins! Athletes form pairs and face each other 20-30 metres apart. Person A jogs towards Person B. On reaching a predetermined marker a few metres in front of Athlete A walks towards Athlete B. On reaching a predetermined marker a few metres in front of Athlete B, Athlete A must JUMP THE RIVER Person B, Person A must pivot and sprint back past where they started. At the same time, Person B must chase them and attempt to pass Person A before thpivot around the marker and walk fast (like walking on theey get back to the starting concrete at school) back past where they started. At the same Two lines are drawn across the long jump pit approximately 1m apart. This simulates a river full of crocodiles. All of the line.time, Athlete B must chase them and attempt to pass Athlete A before they get back to the starting line. If Person B catches Person A then they move the marker further away from Person B and try athletes must ‘jump the river’ or they will be gobbled up. For older athletes, widen the distance between the lines between again. If Athlete B catches Athlete A then they can move the marker further away from Athlete B and try again. each round. Increase the width of the river and repeat. If Person B didn’t catch Person A then they move the marker closer to Person B and try again. Adjust the If Athlete B didn’t catch Athlete A then they move the marker closer to Athlete B and try again.

Option: place tennis ball on top of middle witches hat. Player A “steals” the ball and that signals the time that Player B can start the chase.

31 www.laq.org.au 32 WEEK 7

Key / Basic Concepts for this week PROGRAM FOR WEEK 7 WARM UP • Timed run (middle distance) One (1) hour: 4:30pm – 5:30pm Timed Run • Acceleration from off ground (running) 4:30pm – 4:40pm Evolution & Timed Run. All All athletes run a predetermined path (or track) for three minutes total. The objective is to get as far as possible in this time • Vertical leap / scissor action (high jump) Participants period. An example of a path / track can be found on page 12. • Reinforce throwing actions Then split into three – four groups of 10 – 12 in each Evolution • Strength If three groups All athletes start the game as a tadpole. In order to move through the ranking, each tadpole challenges another tadpole Equipment Required: 4:45pm – 5:00pm Dog and Bone Group 1 to a game of rock, paper, scissors. The winner moves up the rankings, becoming a frog (they must jump around croaking like a frog). Frogs can only challenge other frogs to rock, paper, scissors with the winner evolving to become a chicken • Collapsible Markers - 12 Scissor Jump Relay Group 2 • Soft Ball (20cm diameter) - 2 (they must walk around flapping their wings and clucking like a chicken). Chickens can only challenge other chickens and Throwlf Group 3 the winner moves up again, becoming a monkey (they must walk like a monkey and make monkey sounds). The winner • Beanbags - 12 5:00pm – 5:15pm Dog and Bone Group 2 between a monkey match becomes Superman • Witches hats - 12 Scissor Jump Relay Group 3 The rankings are: Tadpoles > Frogs > Chickens > Monkeys > Superman • Hula Hoops - 12 Throwlf Group 1 • Stop watch or timing device If a challenge / game is unsuccessful, the athlete not successful will devolve to their previous ranking. For example, if a 5:15pm – 5:30pm Dog and Bone Group 3 chicken is unsuccessful in the challenge, they devolve and become a frog again. Tadpoles cannot devolve any further. Resources used: Scissor Jump Relay Group 1 • Fundamental Motor Skills. A Manual for Classroom Throwlf Group 2 Teachers If four groups • Play Athletics 4:45pm – 4:55pm Dog and Bone Group 1 • LAPS resource Scissor Jump Relay Group 2 • ITC Games Throwlf Group 3 Circuit (2) Group 4 4:55pm – 5:05pm Dog and Bone Group 2 Scissor Jump Relay Group 3 Throwlf Group 4 Circuit (2) Group 1 5:05pm – 5:10pm Drink Break All 5:10pm – 5:20pm Dog and Bone Group 3 Scissor Jump Relay Group 4 Throwlf Group 1 Circuit (2) Group 2 5:20pm – 5:30pm Dog and Bone Group 4 Scissor Jump Relay Group 1 Throwlf Group 2 Circuit (2) Group 3

33 www.laq.org.au 34 Circuit 2

30/30 Circuit DOG AND BONE CIRCUITChoose four of the six activities and complete each four for 30 s 2 econds and have 30 seconds Split the athletes in two groups with one group on each side of the playing area along a line. 30/30rest between. Record number of attempts at each activity and at Circuit tempt to beat own best next time. Place a ball/beanbag (the bone) in the middle of the playing area. Each athlete from both groups must be numbered 1 to Choose four of the six activities and complete each activity for 30 seconds then 30 seconds rest between. Record number

12 (change this depending on group size). The coach shouts a number and the two athletes with that number (on opposite of attempts at each activity and encourage the athletes to better their best next time. Repeat the same four activities, • Arm Circles teams) must try to get the bone before the other one. twice. • Calf raises When an athlete retrieves the bone, the other athlete can try to tag them before they get back to their group line. The • Arm Circles • Burpees group scores a point Scissor Jump Relaydepending on how many times they manage to get the bone. Change it up by choosing different • Calf Raises• Donkey Kicks numbers on each team to go against each other. • Burpees• Plank Make a large figure of 8 on the ground with markers. Place a low obstacle (or two skipping • Donkey• KicksShuttle Runs (10m) ropes) that can easily be scissored at the SCISSOR JUMPintersection of the figure 8. Players line up at the top RELAY of the figure 8. • Plank Each player covers the figure 8 ciMake a large figurercuit, scissor jumping ove of eight on the groundr the withobstacle in the middle, markers. Place a low before obstacle (or two skipping ropes) that can easily be • Shuttle Runs (10m) tagging the next runner. scissored at the intersection of the figure eight. Athletes must line up at the top of the figure eight. Each athlete covers the figure eight circuit, scissor jumping over the obstacle in the middle, before tagging the next athlete. Players will need to use both left and right legs as their take off legs for this activity. Athletes will need to use both left and right legs as their take off legs for this activity.

Plank

Arm Circles

THROWLF (THROWS GOLF) Place the markers approximately 50m apart from hula hoops with a witches hat in the middle of it. A full circuit is created but the first marker should NOT be used as the end of the circuit.

The hula hoop indicates the hole into which the beanbag may fall or roll into. The location of the markers and/or holes is Donkey Kicks not important. Fences, rough grass and other obstacles can be included to make the game more interesting. Ideally, the Calf Raises grass around the hula hoops should be cut to give a clear indication on the location of each hole. Each group should consist of a maximum of four athletes. Each athlete will be presented with a beanbag. This will be the only implement used during the game. Groups will start according to the draw made. Athletes will have a choice of the following methods of throwing: Overarm – for the driver. Round arm (sling) – for an iron Underarm – for wedge / putter. No athlete from the group will commence throwing until the group in front has completed that particular hole. At the end of Burpees Shuttle Runs the circuit, the athlete with the lowest score wins.

Note: At all times great care must be taken to ensure that no one is in the flight path about to be thrown. Athletes should watch the throwers carefully and at no time turn their back during a throw.

35 www.laq.org.au 36 WEEK 8

Key / Basic Concepts for this week TEAM MULTI EVENT CHALLENGE recommended that a rehearsal take place before the Cumulative totals are used if all teams have even This week is the culminating activity which introduces the INTRODUCTION official challenge. numbers. In the case of uneven teams, averages are considered. ie. Divide the total score by the number of concept of competition utilising the skills learned in the The Team Multi Event Challenge is a fun team multi event 3. Each team commences at a different activity. team members. previous seven (7) weeks. competition based on team points. Teams participate 4. Teams work until all athletes have had a predetermined • Running in a variety of events or activities with the object of number of attempts at the activity and scores are Points are then awarded according to the number of - Agility Sprint accumulating the most points through their performances. recorded. Endurance activities only require one effort; teams involved in the challenge. Eg. - Hurdles Challenge The Team Multi Event Challenge is highly adaptable, as shorter events can allow the best of two trials, if time 3 Teams = 1st - 4points - Distance Run while there are guidelines and suggested activities, there permits. 2nd - 2points • Jumping is no set program. Such a competition can be conducted 5. Teams proceed to rotate around to each activity at the 3rd - 1point - Standing Long Jump indoors or outdoors, involving traditional events, modified, direction of the coach until all activities in the challenge non-traditional events, or a combination of both. The events are completed. A successful format to consider using • Throwing can be adapted to the venue, facilities and equipment involves running a certain number of preliminary events 4 Teams = 1st - 5points - Chest Push available, and the age, number and experience of the through which the groups rotate, then concluding the 2nd - 3points Equipment Required: athletes. The challenge can be run over several lessons, challenge with a relay, during which the teams compete 3rd - 2points • Collapsible Markers - 20 however with one age group, can generally be completed directly with each other. 4th - 1point • Mini hurdles (or similar) in under sixty minutes with good planning and preparation, As an alternative for younger athletes that require closer • Measuring tape - 2 and if the athletes assist the coach as officials. supervision, the coach can organise the teams to do the • Soccer ball(s) Features same events at the same time. This allows the coach to 5 Teams = 1st - 6points • Stop watch or timing device While it can follow many formats and consist of a variety of supervise and coordinate all activities. It is advised that 2nd - 4points • Scoring sheet events, a good Team Multi Event Challenge will generally very simple activities are used in this case. 3rd - 3points • Pen feature the following: 6. Once all events are completed, scores are gathered 4th - 2points Resources used: • A balanced mix of sprinting, jumping, throwing, and placings for each event are calculated. Points are awarded according to the standings for each event, 5th - 1point • LAPS resource endurance and relay activities. • Relatively small teams to minimise waiting and then a cumulative total is worked out to determine the inactivity. ie. Ideally ten team members or less. challenge winners. • Enough activities/events to keep all teams active. Times, distances, heights, etc, are recorded for each eg. Five teams will require five events running athlete on a team sheet. The standings for each event simultaneously. are determined by which team has achieved the best • Events that are easy to set up, explain and score. results. For timed events (ie. Sprints, endurance) the lowest cumulative total or averages determine placings. 1. Divide the group into roughly even teams as well as total For measured events (ie. Jumps, throws) the highest numbers will allow. It is not a concern if teams are not cumulative totals or averages determine placings. exactly even. (See notes on scoring). 2. Decide how officiating/scoring will occur. In a group situation, it is obviously very difficult for one coach to officiate simultaneously at three, four or five events. In this situation, the coach may decide that the teams officiate and score for themselves. Alternatively, several of the athletes can take the role of non-competing officials and scorers, with the coach acting as a general coordinator and supervisor. In this case, it is

37 www.laq.org.au 38 SAMPLE TEAM MULTI EVENT CHALLENGE Program for five teams: Program for five teams: Preliminary EventsPRELIMINARY EVENTS 1. Agility Sprint 1. Agility Sprint 2. Hurdles Challenge2. Hurdles Challenge 3. Standing Long3. Standing Jump Long Jump Team E Team 4. Standing Chest4. Standing Push Chest Push 5. Two Lap Distance Run 5. Two Lap Distance Run LAANSW ASAP Level 3

Final Event FINAL EVENT 6. Team Challenge Obstacle Relay 6. Team Challenge Obstacle Relay

SUGGESTED LAYOUT - PRELIMINARY EVENTS Team D Team

AGILITY SPRINT

HURDLES CHALLENGE

Team C Team STANDING LONG JUMP CHEST PUSH

DISTANCE RUN

SUGGESTED LAYOUT - OBSTACLE RELAY Start Line Ropes Hoops Hurdles Markers Team B Team Team Multi Event Challenge Team Team A Team

246 Event Agility Sprint Hurdles Challenge Standing Long Jump Standing Chest Push Lap Two Distance Run Team Challenge Obstacle Relay POINTS TOTAL PLACE

39 www.laq.org.au 40 JU M P S T

SAMPLE TEAM MULTI EVENT CHALLENGE TEAM MULTIAgility EVENT Sprint (A) CHALLENGE: THE EVENTS

Other Event Suggestions AR T Event Choose from: Agility Sprint (A)4 ground markers • Standing shot put Equipment Tape measure : Co m Stopwatch • Standing scissors high jump 4 ground markersScoring sheet • Flat sprints - eg. 15m, 20m, 30m, etc. Tape measure Pen

• Shuttle relays Stopwatch LAANSW ASAP Level 3 • Devise your own! Scoring sheet The participant uses a standing start, then; Safety p Pen • Sprints forward 5 metres e • For all sprints, ensure that there is enough of a space between finish lines and any walls to allow adequate room for Procedure • Rotates 360 degrees around a ground marker and sprints another 5 t metres deceleration. i The athlete uses a standing start, then; • Ensure that there is enough space between events to prevent one event interfering with another. ti o • Rotates 360 degrees around another ground marker and sprints another • Sprints forward5 metres5 metres • Rotates 360• degreesSprints aroundaround a groundthe last marker ground and sprintsmarker, another then 5 metressprints back to the n • Rotates 360 degreesstart/finish around another ground marker and sprints another 5 metres s • Sprints around the last ground marker, then sprints back to the start/finish

Scoring Record the total time taken to complete the activity. Record the total time taken to complete the activity.

Start Line

360º 360º

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41 www.laq.org.au 42 JU M JU M

TEAM MULTI EVENT CHALLENGE: THE EVENTS P S T TEAM MULTI EVENT CHALLENGE: THE EVENTS Event Event Agility Sprint (B) P S T Agility Sprint (B) Hurdles Challenge AR T Equipment Equipment Hurdles Challenge Ground marker/masking tape

Ground marker/masking tape AR T Stopwatch Mini hurdles (or similar) Stopwatch : C o Scoring sheet Tape measure Two low foam hurdles or similar Scoring sheet Pen Ground markers/maskingTape measure tape Pen : Co m Scoring sheet Ground markers/masking tape Procedure LAANSW ASAP Level 3 Scoring sheet

m Pen The participant uses a standing start, then; Pen The athlete uses a• standingSprints start,5 metres then; to the first line, places their foot over the line, pivots, Procedure p LAANSW ASAP Level 3 returns to the starting line, placing their foot over the line. • Sprints 5 metres to the first line, places their foot over the line, pivots, returns to the starting line, placinget i their foot The athlete uses a standing start, then; • Sprints 10 metres to the second line, places their foot over the line, The participant uses a standing start, then; over the line. p • Hurdles up over the two hurdles returns to the starting line, placing their foot over the line. • Hurdles up over the two hurdles • Sprints 10 metres to the second line, places their foot over the line, returns to the starting line, placing their foot over e • Sprints 5 metres to the first line, places their foot over the line, then ti o • Sprints around• Sprints the end around markers the end markers the line. t returns to the starting line. Sprints back to the finish line past the two hurdles

i • Sprints back• to the finish line past the two hurdles

• Sprints 5 metres to the first line, places their foot over the line, then returns to the starting line. ti o

n Scoring Scoring s Record the total time taken to complete the activity. Record the total timeRecord taken the to complete total time the taken activity. to complete the activity.

Record the total time taken to complete the activity. n s

10m

Start Line

0m Start Line NOTE 1 2 3 4 5 6 Change distances between hurdles to suit.

Change distances between hurdles to suit.

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43 www.laq.org.au 44 JU M JU M P S T P S T

Standing Long Jump Chest Push AR T TEAM MULTI EVENT CHALLENGE: THE EVENTS AR T TEAM MULTI EVENT CHALLENGE: THE EVENTS Event Ground markers Event Basketball Tape measure Ground markers : Co m Standing Long JumpMasking tape (to tape down tape measure) : Co m Standing Chest PushTape measure Equipment Mats (if available) Equipment Masking tape (to tape down tape measure) Ground markers Scoring sheet Basketball Recording sheet Pen Pen Tape measure LAANSW ASAP Level 3 Ground markers LAANSW ASAP Level 3 Masking tape (to tape down tape measure) Tape measure p p • The participant stands with both feet up to a line • The participant stands behind a base line. One foot may be placed Mats (if available) e Masking tape (to tape down tape measure) e • The participant jumps as far as possible taking off from two feet and behind the other. t Scoring sheet t Recording sheet

landing on two feet. i • The participant attempts to push a basketball from their chest as far as Pen i Pen ti o ti o possible. Procedure Procedure • The athlete stands with both feet up to a line • The athlete stands behind a base line. One foot may be placed behind the other. n Note where the athlete's heel has landed and record the distance on the n The score can be taken as an accurate measurement through the use of

• The athlete jumps as far as possible taking off from two feet and landing on two feet. s • The athlete attempts to push a basketball from their chest as far as possible. scoring sheet. s a tape measure. Alternatively, points may be awarded according to Scoring Scoring where the ball lands in relation to ground markers placed at 0.5 or 1 Note where the athlete’s heel has landed and record the distance on the scoring sheet. The score can be takenmetre as intervals an accurate on themeasurement ground. through the use of a tape measure. Alternatively, points may be awarded according to where the ball lands in relation to ground markers placed at 0.5 or 1metre intervals on the ground.

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45 www.laq.org.au 46 JU M P S T

TEAM MULTIMiddle EVENT Distance CHALLENGE: Challenge THE EVENTS LAQ SPONSORS Event AR T Middle Distance Challenge LAQ wishes to express its appreciation to the following Association Partners: Ground markers Equipment Stopwatch : Co m Ground markers Scoring sheet Pen McDonald’s is LAQ’s major sponsor and is our longest serving sponsor Stopwatch with a 35 year partnership. McDonald’s sponsor the State Championships, Scoring sheet LAANSW ASAP Level 3 Winter Championships, State Relays, Regional Relays, age labels and Pen • A common start/finish line is used registration numbers on the athletes’ uniforms, achievement award • Divide each team so that no more than 5-6 participants are running the Procedure p course at a time (for safety reasons) certificates, a bag or shoelaces and voucher for each athlete. McDonald’s e • A common start/finish• Participants line is used run a pre-determined number of circuits of the course, also sponsor the All Comers Clinics, Regional Clinics and LAQ Officials t

• Divide each teamhighlighted so that no more by ground than 5-6 markers. athletes are running the course at a time (for safety reasons)i shirts. • Athletes run a pre-determined number of circuits of the course, highlighted by ground markers. ti o Jetstar is the Little Athletics Australia naming rights partner and provides Scoring Record the total time taken to complete the activity.

n a range of programs and services to athletes and Centres throughout Record the total time taken to complete the activity. s Australia.

Nordic Sport Australia is the Association’s preferred equipment and merchandise supplier. They also sponsor the Regional Championships.

Comfort Inn & Suites, Robertson Gardens sponsors the coaching camps. They are also LAQ’s preferred accommodation venue in Brisbane for members. Please quote LAQ when making a booking.

The Queensland Government provides funding for the general development of the sport and LAQ’s programs. Start/Finish

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47 www.laq.org.au 48 49 www.laq.org.au 50 Little Athletics Queensland wishes to express its appreciation to the following partners:

facebook.com/LAQLD @LittleAthsQLD or visit our website: laq.org.au