SKILL AND ACTIVITY PROGRESSION
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GRADE

SKILLS	5	6	7	8	ACTIVITY PROGRESSION
Running:	I	R	M	A	Mile Club / Mile Pace Work Out
start / pace / finish
Sprinting: 50meter / 100m.	I	R	M	A	Starts / Sprint and Hurdle Circuit
Middle distance running:	I	R	M	A	Interval Training
200m. / 400m.
Long distance running:	I	R	M	A	Pace Runs
800m. / mile / 2 mile
Hurdles: 50m. / 100m.	I	R	M	M	Hurdle Progression / Track and Field Circuit
Relays: 4x50m. / 4x100m.	I	R	M	M	Baton Exchange / 4x50m. Or 4x100m. Rotation Relay
High Jump	I	R	R	R	High Jump Progression
Long Jump	I	R	R	R	Long Jump Progression
Shot Put	I	R	R	R	Shot Put Progression
Safety Javelin	I	R	R	R	Safety Javelin Progression
					Individual and Small Group Work Outs/ Olympic Trials / Homeroom Olympics

I = INTRODUCE / R = REVIEW / M = MASTER / A = APPLY / O = OPTIONAL

ACTIVITIES FOR PRACTICING RUNNING, SPRINTING, MIDDLE AND LONG DISTANCE RUNNING, HURDLES, AND RELAYS:

MILE CLUB: The students are encouraged to warm up by jogging at their own pace at the beginning of each class. The students are also required to run at least one other time during the class. On the indoor track 20 laps = 1 mile. Students are given the choice of keeping track of their laps and reporting to their teachers if they run a mile (2O laps) or more in any class. Members of the "Mile Club" are recognized in class and on the all school announcements.

MILE PACE WORK OUT: The students are given information on the number of laps they need to run in the first 2 minutes of the mile run in order to pass the health standard for the Connecticut Physical Fitness Assessment. Students are timed for 2

minutes. They are encouraged to do the best they can to run the required number of laps in 2 minutes. This is the pace they will need to run for 20 laps in order to pass the health standard. In the next class they are timed for 4 minutes and encouraged to double the number of laps they run. This will keep them on pace to run a mile in the required time. In succeeding classes they are timed for 6, 8 and 10 minutes keeping the same objective. At some point they will be running at mile pace for more than a mile which is good over distance training. Students are encouraged to keep track of the number of laps they run each day. (See the Mile Club activity listed above.)

STARTS: The students are in groups of 2-6. Students are taught the proper sprint starting position. They are lined up in starting position. On command, they start and sprint for 10 meters and then slow down to a walk. They walk back to the starting position. The activity is then repeated.

SPRINT AND HURDLE CIRCUIT: Sprinting and hurdling can be combined to add variety and interest to the activity. Students choose a partner who sprints at about the same speed. Partners A and B sprint 50 meters together from start to finish. A and B walk 50 meters to the starting line for the 50 meter hurdles. A and B run the hurdles together from start to finish. A and B walk another 50 meters to the starting line for the 50 meter dash. The activity is then repeated in the same manner.

INTERVAL TRAINING: The runners are taught about heart rate and exercise. Each runner is told the minimum and maximum heart rate they need for optimum exercise. Runners can run alone or in small groups. They are encouraged to run with others who are in similar condition. A 400-meter track is marked off for a 300-meter run and a 100-meter walk. Stopwatches are placed at the starting line for the 300-meter run. Runner A runs from the start to the finish of the 300 meter run. Runner A walks 100 meters back to the starting line. A times and counts his/her heart rate. If it is within the optimum range, A starts again and runs another 300 meters. If A’s heart rate is too high, A continues to walk until his/her heart rate drops into the optimum range. As soon as A’s heart rate drops into the optimum range, he/she begins another 300 meter run. The activity continues in the same manner for the time allowed. Runners are encouraged to run at least 5 laps (more than 1 mile).

PACE RUNS: This activity is similar to the Interval Training Activity listed above. Students can increase the distances they run and develop a pace that matches their level of fitness. For example, Runner A may work toward running 400 meters before walking to recover. Runner A may try 600 or 800 meters and eventually a mile or more. Students will be able to determine their limits by checking their heart rate.

HURDLE PROGRESSION: Two lanes of 50-meter low hurdles are set up with 3 hurdles in each lane. All students are taught the following safe progression for learning

to hurdle. Students A and B work together in separate lanes. A and B are taught to walk on the outside edge of their lane. They are instructed to step to the side and past the first hurdle with their lead leg and to bring their trail leg in proper form over the hurdle. They then walk to the next hurdle and repeat the same process. They repeat the same process with the last hurdle and then turn to the outside and jog back to the starting position. This activity is repeated to help all students have the opportunity to work toward mastering the proper technique. Students are then instructed to slowly jog to the hurdles and practice proper form in jogging over them. The activity is repeated to help all students become comfortable with the proper technique. Students are then instructed to run at their own safe speed over the hurdles in a safe manner, trying to master the proper technique. Runners who have safely mastered proper technique can be challenged to run for time. They can continually try to achieve their best time.

TRACK AND FIELD CIRCUIT: Several track and field events can be set up in a circuit with a measured distance between them. Students are encouraged to meet the challenge at each event and then run or jog to the next event. The following is an example of a track and field circuit. 1) High Jump: take 2 high jumps and record your best height. Jog to the 50m. hurdles.

2) 50 m. Hurdles: run the hurdles 2 times and record your best time. Walk to the 50m. dash.

3. 50 m. Dash: run two 50 m. dashes and record your best time. Jog to the long jump.
4. Long Jump: take two long jumps and record your best score. Jog to the shot put.
5. Shot Put: take two tries and record your best score. Jog to station 1 and repeat the same activity.

BATON EXCHANGE: Four runners (A,B,C and D) make up a relay team. The team can practice their baton exchange in the following manner. A,B,C, and D line up in order, in a straight line, with 10 meters between each runner. A starts with the baton. On command, A runs toward B. B turns back with proper form waiting for A’s command. When A reaches a point where A thinks he/she can catch B, A commands B to "go". B begins to run, looking back for A to pass the baton. A passes the baton to B with proper form. B then runs toward C and the activity is repeated. C runs toward D and completes the last baton pass in the same manner. The activity can be repeated in an attempt to master all baton exchanges.

4 X 50 m. or 4 X 100 m. ROTATION RELAY: This activity is essentially like a regular relay race. Two teams of runners (6-10 runners on each team) line up at the starting line. The first 4 runners in each line run in the first relay. Each runner is given a "leg"

(order) to run. The first runner is given the baton and the succeeding runners are sent to their starting points where they will receive the baton from their teammates. The race is run like a regular relay race. When the first race is over all runners jog back to the starting position. The runners who have just run go to the back of their team’s line. The next 4 runners are then taken from the front of the line and the activity continues in the same manner. This is an enjoyable fitness activity. Runners are given the opportunity to rest between races and challenged to run with different people from different positions each time they run. Adjustments can be made in the lines to equalize the competition.

ACTIVITIES FOR PRACTICING HIGH JUMP, LONG JUMP, SHOT PUT, AND SAFETY JAVELIN:

HIGH JUMP PROGRESSION: The students are shown four different styles of safe, legal jumping (2 styles from the right side and 2 styles from the left side). Jumper A is allowed to try each style of jumping. A is allowed to jump safely into the pit without the bar. When all students have mastered basic safe jumping technique, the bar is then set at 2’-6" and each student is allowed to jump in the style that is most comfortable for them. If A successfully jumps over the bar at 2’-6" the bar is raised 2" the next time A jumps. If A misses a given height, A must try the same height again until the height is successfully jumped. Students are encouraged to keep trying to increase the height they can successfully jump. The activity continues in the same manner.

LONG JUMP PROGRESSION: All students are lined up on a line on the grass, 10’ apart. The students are instructed in basic long jump technique. All students then practice a 2-3-step approach, proper take off, and landing. Jumper A steps, takes off and lands. A then walks back to the starting position and repeats the activity. All students practice until they have mastered safe, basic jumping technique. All jumpers then line up in one line, 15’ from the take off board. A soft plastic pole is placed 1’ high over the front of the jumping pit just ahead of the take off board. Jumper A jogs under control and takes off near the board, jumps over the outstretched pole and lands safely in the pit. A is encouraged to back up about 5’, run a little faster(always safely under control) and jump a little higher each time. When A has mastered proper jumping technique A can be taught how to make a "mark" and jump successfully from the take off board. A is encouraged to work on achieving his/her best distance. Beginners can have their jumps measured from the spot where they take off. Experienced jumpers can have their jumps measured from the take off board.

SHOT PUT PROGRESSION: All students are instructed in basic shot put technique. Student A begins with a basic standing position, weight transfer and follow through. When the standing technique is mastered A begins working on a skip technique; moving from the back of the circle to the front without fouling. When the skip technique is

mastered A can work on the full spin technique. All students are encouraged to continue to work to achieve their best distance.

SAFETY JAVELIN PROGRESSION: Students are instructed in basic javelin throwing technique. Student A begins by throwing the safety javelin from a standing position. When the standing throw is mastered, A begins working on his/her approach technique. When the approach is mastered A begins to work on an approach, throw and follow through. This is done at slow, medium and then full speed. All students are encouraged to continue to work to achieve their best distance.

ACTIVITIES FOR PRACTICING ALL OF THE SKILLS LISTED ABOVE:

INDIVIDUAL AND SMALL GROUP WORK OUTS: After trying all events, students are allowed to choose a minimum of 2 running and 2 field events to practice in depth and try for their best scores. Individuals or small groups may then begin to do a workout that fits their area of interest. For example, the following is a workout for sprinters and hurdlers: 4 400m. intervals, 6 sprint starts, 2 50m. practice sprints, 2 50m. practice hurdles, 2 50m. or 100m. sprints for time, 2 50m. hurdles for time.

OLYMPIC TRIALS: Students are divided into two teams. All students participate in 2 running and 2 field events trying to achieve their own individual best scores.

HOMEROOM OLYMPICS: This activity is similar to a regular track meet. Each homeroom represents a country. The goal is for each homeroom to work together to earn as many points as possible toward winning a trophy for their homeroom. Trophies can also be given out to homerooms that display outstanding effort, teamwork, sportsmanship, and school or homeroom spirit. All students are encouraged to participate in 2 running and 2 field events. Every student who finishes an event receives a minimum of 1 point for that event. Boys and girls are scored separately. Their scores are then added to their team’s totals. Scoring for each event is as follows: First place – 6 points; Second place – 5 points; Third place – 4 points; Fourth place – 3 points; Fifth place – 2 points; All other finishers – 1 point. (See the Homeroom Track and Field Olympics in the Activity Booklet.)