Grade 5 Physical And Health Education Athletic Truck Events – Medium Starts In Sprints Notes
Medium Starts in Sprints
Subject: Physical and Health Education — Topic: Athletic Track Events — Age: 10 (Kenya)
What is a medium start?
A medium start is a way of beginning a sprint that is between a standing start and a full crouch start. The runner bends the knees and leans forward a little, with hands on or near the ground. It is good for school races when there are no starting blocks or for short sprints.
Simple commands (English & Kiswahili)
- On your marks — Kwa alama zako
- Set — Weka
- Go! — Nenda!
How to do a medium start (easy steps)
- On your marks: Stand behind the start line. Feet shoulder-width apart.
- Get set: Step one foot a little forward. Bend both knees (front knee about 90°). Lean your body a little forward. Hands touch the ground or hover beside it.
- Go (run): When you hear the signal, push off with the front foot, swing your arms, and run low for the first few steps. Then build up speed.
Quick picture: three starts
Standing
Medium Start (you)
Crouch
Tips to do it well
- Keep your head down slightly and eyes on the track for the first step.
- Push strongly with the front foot — this gives a quick start.
- Swing arms forward and backward (not across the body).
- Keep the first 3–6 steps low, then gradually stand up and run fast.
Common mistakes to avoid
- Leaning back — this slows you down.
- Standing up too quickly — lose power in first steps.
- Hands too wide or too close — find shoulder-width for balance.
- Jumping forward instead of pushing — push and drive, do not hop.
Fun practice drills (for school)
- 20 m starts: Practice medium starts for 20 metres. Count how many steps until you reach top speed.
- Simon Says Starts: Teacher calls commands quickly; pupils practice reacting fast.
- Partner push: Small push from partner (hand on back) helps feel forward drive — gentle only.
- Relay practice: Use medium starts for first runner if no blocks are available.
Safety and warm-up
- Always warm up: 5–10 minutes of jogging and dynamic stretches (leg swings, knee lifts).
- Wear proper running shoes and run on a safe track or field.
- If you feel pain, stop and tell the teacher.
Short quiz (answer with your teacher)
- What are the three start commands in English?
- Name two things you must do in the 'Set' position of a medium start.
- Why should you stay low for the first steps?
Teacher note: Use this page during a practical lesson. Demonstrate slowly, then let each pupil try 3–5 times. Give praise and small corrections.