50-Metre Dash, Shuttle Run and Athletics Safety for Primary 1

Running (50 metres dash)

Performance Objectives

By the end of the lesson, students should be able to:

1. run 50 metre dash correctly;
2. run in between objects in shuttle run;
3. mention safety precautions in 50 metre dash.

Running is a fun and important physical activity. It helps the body stay strong and healthy. There are different ways to run, and some are done as races.

What is a 50-Metre Dash?

A 50-metre dash is a short running race over a distance of 50 metres.

It is a race where runners try to run as fast as they can from a starting line to a finish line that is 50 metres away. This type of race helps to build speed and agility.

How to Perform the 50-Metre Dash

Performing a 50-metre dash involves starting quickly and running with speed to the finish line. It is important to follow the steps correctly.

The procedure involves the following steps:

1. Starting Position: Stand behind the starting line. Place one foot slightly in front of the other. Bend the knees slightly and lean forward a little.
2. Ready: When the signal “Ready!” is given, get set to push off the ground.
3. Go!: When the signal “Go!” is given, push off with the feet and run forward as fast as possible.
4. Arm Action: Pump the arms back and forth as the legs move. This helps to run faster.
5. Leg Action: Take quick, short steps to build speed, then lengthen the strides.
6. Running Straight: Run in a straight line towards the finish line.
7. Finishing: Run past the finish line without slowing down immediately.

What is a Shuttle Run?

A shuttle run is a running exercise where a person runs back and forth between two points or objects.

This type of run helps to improve agility, which is the ability to change direction quickly. It also helps with speed and coordination. Objects like cones or small markers are often used to mark the turning points.

How to Perform a Shuttle Run

Performing a shuttle run requires running between objects and changing direction quickly. It is a good way to practise agility.

The procedure involves the following steps:

1. Set Up: Place two objects, such as small cones or markers, about 10 to 15 metres apart.
2. Starting Position: Stand behind one of the objects, which is the starting line.
3. First Run: When the signal is given, run as fast as possible to the other object.
4. Touch the Object: When reaching the second object, touch it with a hand or foot.
5. Turn and Run Back: Quickly turn around and run back to the starting object.
6. Repeat: Continue running back and forth between the two objects, touching each one before turning.
7. Finishing: Stop when the required number of runs is completed or when the signal to stop is given.

Safety Precautions in Athletics

Safety is very important when running or doing any physical activity. Following safety precautions helps to prevent injuries and keeps everyone safe.

Warm-Up

A warm-up is a set of light exercises done before running or playing sports.

Warming up helps to prepare the body for exercise. It makes the muscles ready and reduces the chance of getting hurt. Simple warm-up exercises include light jogging, stretching the arms and legs, and gentle movements.

Proper Equipment

Proper equipment refers to wearing the right clothes and shoes for physical activities.

Wearing comfortable sportswear and good running shoes helps to protect the feet and body. Shoes should fit well and have good grip to prevent slipping. Loose clothing can make it hard to run, and tight clothing can be uncomfortable.

Hydration

Hydration means drinking enough water to keep the body well-supplied with fluids.

When running, the body sweats and loses water. Drinking water before, during, and after running helps to replace lost fluids and keeps the body from getting tired or overheated. Always have a bottle of water nearby during physical activities.