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| Rules>>>>>> |
Super Sonic Sprint Rules |
| 1. |
The performer starts anywhere behind the start line, which is marked with green cones. |
| 2. |
When you and the officials are ready you sprint as fast as you can towards the finish line which is represented by red cones. |
| 3. |
Time will start on the stop watch as you cross the start line. |
| 4. |
Time will stop when you cross the finish line. |
| 5. |
You will have 2 chances to get the best time that you can. |
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| Progressive Practices >>>>>> |
| Practice |
Coaching points |
| 1. |
High Knees. |
a. |
Keep on your toes. |
| a. |
On the spot practice running with high knees. |
b. |
Lean back slightly so you don’t fall over. |
| b. |
Place your hands out in front and make your knees touch them. |
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| Practice |
Coaching points |
| 2. |
Stride Out. |
a. |
Use your arms moving opposite arm to opposite leg. |
| a. |
See how many strides it takes you to leap over 10 metres – few is best. |
b. |
Aim to do the splits with slightly bent knees in the mid air position – take your time. |
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| Practice |
Coaching points |
| 3. |
Fast Feet. |
a. |
Keep on your toes. |
| a. |
Run on the spot as quickly as you can for 7 seconds. |
b. |
Bring your arms through with a bent elbow. |
| b. |
Rest for 30 seconds then repeat 5 times. |
c. |
Move your arms as quickly as you can. |
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| Practice |
Coaching points |
| 4. |
Dip Finish. |
a. |
Don’t aim to stop at your finish line – aim to run through it as fast as you can and stop after about 5 metres after your line |
| a. |
Sprint over 10 metres with your finish line clearly marked out. |
b. |
Lean forwards with your upper body so you are slightly over balanced and almost falling forwards at the finish. |
| b. |
When you get 1 metre in front of your finish line dip for the finish to improve your time. |
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| VIDEO >>>>>> |
Practice 2 - Stride Out |
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Practice 3 - Fast Feet |
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Practice 4 - Dip Finish |
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| Sprint Awards >>>>>> |
Gold Sonic Sprinter
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Level |
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Rating |
Score Band |
| Males |
Females |
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1 |
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Superior |
1.75 second and below |
1.75 seconds and below |
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2 |
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Good |
1.76 – 1.85 seconds |
1.76 – 2.19 seconds |
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3 |
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Above Average |
1.86 – 2.00 seconds |
2.20 – 2.39 seconds |
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4 |
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Average |
2.01 – 2.19 seconds |
2.40 – 2.79 seconds |
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5 |
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Below Average |
2.20 seconds and above |
2.80 seconds and above |
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