Track Masters Teacher Guide
L1
Lesson 1 of 5 Grades 4–5 • 40 Min • Court / Field
SPRINTING & CAPTURE THE PINS
Unit Progress Lesson 1 / 5
0–8 Min: Universal Dynamic Warm-Up
Every class starts with this exact sequence
1. 3 Court Laps (Perimeter Jog)
Immediate 3 laps around basketball court perimeter at conversational jog pace.
2. Teacher Floor Moves
• Straight Leg Raise • Side Leg Raise • Fwd Arm Circles • Bwd Arm Circles
3. Dynamic Flexibility (Move Down • Walk Back) Active lines
1. Scoops 2. Split RDL 3. Open/Close Gate 4. Quad Pulls 5. Lunge + Rotate 6. Carioca 7. High Knees Walk Back
4. Buildups:
1: 60% Speed 2: 75% Speed 3: 80% Turbo
First-Day Adaptation: If this is Class 1, spend 3 min practicing flag belt clips and boundary freeze rules before starting game.
Rookie vs. Vet
Pacing 0–8m Warm-Up • 8–12m Teach • 12–35m Capture Pins • 35–40m Debrief
Equip: 20 Pins, Flag Belts, Cones
Sprint Mechanics: 4 Core Cues (Teach & Demo in 3 Minutes)
1. Stagger Stance Front foot solid, back toe loaded for blastoff
2. Rocket Lean Chest tilted forward 45° like taking off
3. Elbow Drive "Nose to back pocket" 90° aggressive pump
4. Run THROUGH Never brake at finish line; decelerate past it
Field Diagram: Capture The Pins Setup (30x20m Court/Field) Fast 90-sec setup
TEAM BLUE TERRITORY
10 PINS Ring
3-Foot No-Guard Zone Around Pins
Center Neutral Line
TEAM RED TERRITORY
Ring 10 PINS
3-Foot No-Guard Zone Around Pins
Core Game Rules (20 Mins)
- Dash across line to steal 1 pin at a time.
- Flag pulled = Freeze on spot with hand raised high.
- Teammate high-fives = Both walk back free.
- No guarding inside the 3-foot pin circle.
Safety & Modifications
- Safety: Flag belt only! No grabbing shirts or pushing.
- Rookie Mod: 2 safe-islands on sidelines for resting.
- Veteran Mod: Add 2 gold "Super Pins" worth 3 pts each.
Debrief Question: "What did your arms and eyes do to help you accelerate past defenders?" Lesson 1 of 5 • Page 1
L2
Lesson 2 of 5 Grades 4–5 • 40 Min • Court / Field
PARTNER HANDOFFS & BEANBAG RELAY
Unit Progress Lesson 2 / 5
0–8 Min: Universal Dynamic Warm-Up
Always start with this routine
• 1. 3 Court Perimeter Laps • 2. Floor Arm/Leg Circles
• 3. Dynamic Across Court (Walk Back): Scoops, RDL, Gates, Quads, Lunges, Carioca, High Knees
• 4. Sprints: 60% • 75% • 80% Turbo
Timeline 0–8m Warm-Up • 8–16m Partner Practice • 16–35m Beanbag Relay • 35–40m Debrief
Equip: 1 Baton per Pair/Team, 20–30 Beanbags, 4–6 Buckets/Hoops
Part A: Partner Practice Progression (Facing Forward • 8 Min) Pairs Stand in 2 Parallel Lines Facing Same Direction
1. Stationary Pass (2 Min)
Partner A behind B. B reaches back wide 'V' palm up without turning head. A pushes baton into palm with loud "STICK!". 5 passes each.
2. Walking Handoff (3 Min)
Partners walk in single file 2m apart down court. B begins walking, reaches back, takes baton on the move without stopping forward stride.
3. Jogging Exchange (3 Min)
Jog pace across court. Passer approaches from behind, gives loud "STICK!", receiver accelerates immediately once grip is locked.
Coach Clarifier: "Aren't They Facing Each Other When They Hand Off?" Key Concept
• Method A: The "Tag & Pivot" (Recommended / Simplest)
Yes! In a shuttle relay, Runner #1 returns running toward the team. Runner #2 stands on the line facing incoming Runner #1 with their open palm forward like a target. Runner #1 drops the beanbag in the bucket, slaps the baton into Runner #2's hand (*"STICK!"*), and peels to the side. Runner #2 pivots 180° and sprints!
• Method B: The "Turn & Look-Back" (Track Relay Style)
Runner #2 stands at the line facing AWAY from Runner #1 (already facing the beanbags). Runner #2 looks back over their shoulder. As Runner #1 nears the line, Runner #2 begins jogging forward and reaches back 'V' palm up to take the handoff in stride without turning around!
Part B: "Beanbag Baton Blitz" Game Rules & Lane Setup (4–6 Teams of 4–5) Goal: First team to collect 8 bags
1. Team Lineup Number off #1–#4 in line. #1 holds BATON at Start. #2–#4 wait in single file behind line.
2. Grab & Return #1 sprints with baton 20m, grabs 1 beanbag with free hand, sprints back to team.
3. Drop & Handoff Drops beanbag in team's Bucket • Hands off baton to #2 • Peels to back of line!
VISUAL LANE SETUP: TEAM SCORE BUCKET • START / EXCHANGE LINE • 20M RUNWAY • SUPPLY HOOP Fast 60-second setup
TEAM BUCKET Drop Bag Here
START / EXCHANGE #2 Waits; Takes Baton
OUTBOUND WITH BATON → GRAB 1 BEANBAG → RETURN WITH BOTH ←
SUPPLY HOOP 8–10 Beanbags
Collision Prevention Rule: Incoming runner always passes on their right side and steps off the track immediately after handoff.
First-Day / Rookie Mod: Allow incoming runner to drop beanbag gently inside bucket BEFORE handing off baton so hands aren't juggling.
Debrief Question: "Which handoff method (facing your teammate or turning to run forward) felt smoother for your team?" Lesson 2 of 5 • Page 2
L3
Lesson 3 of 5 Grades 4–5 • 40 Min • Court / Field
RIVER RAIDERS: THE CANYON GAUNTLET
Unit Progress Lesson 3 / 5
0–8 Min: Universal Dynamic Warm-Up
Always start with this routine
• 1. 3 Court Perimeter Laps • 2. Floor Arm/Leg Circles
• 3. Dynamic Across Court (Walk Back): Scoops, RDL, Gates, Quads, Lunges, Carioca, High Knees
• 4. Sprints: 60% • 75% • 80% Turbo
Timeline 0–8m Warm-Up • 8–14m Demo Skills • 14–35m River Raiders Gauntlet Game • 35–40m Debrief
Equip: 8–12 Low Foam Hurdles / Noodles, Cones, 24 Pins / Beanbags ("Idols")
Hurdle Cue: "Glide Across the River" Attack forward! Lead leg reaches flat over obstacle; trail knee swings flat. Never leap straight up into the air!
Jump Cue: "1-Foot Launch, 2-Foot Stick!" Launch from 1 solid foot at the Canyon edge. Swing arms to sky. Land soft on 2 feet and freeze like a gymnast!
The Main Game: "River Raiders Obstacle Gauntlet" (4–6 Team Runways) High-Energy Team Showdown
• The River Crossing Runners dash down their team runway, gliding over River 1 and River 2 (low noodles). Knocking a noodle = 1-sec "splash freeze"!
• Leaping the Canyon Runners launch off 1 foot over the Lava Canyon (chalk line or 2 cones) and must STICK the 2-foot landing inside the Safety Zone!
• Grab the Golden Idol Grab 1 Golden Idol (pin or beanbag) from the Far Vault, sprint back down the side return lane, deposit it in the chest, and tag teammate!
VISUAL OBSTACLE GAUNTLET: START LINE • RIVER 1 • RIVER 2 • LAVA CANYON STICK ZONE • IDOL VAULT Fast 90-second setup
TEAM LINE Treasure Chest
RIVER 1 Low Noodle (6")
RIVER 2 Low Noodle (6")
LAVA CANYON 1-Foot Launch → 2-Foot Stick
IDOL VAULT 5 Pins / Bags
Round 1: Expedition Trial Jog pace. Every runner must cleanly clear both rivers and stick the 2-foot canyon landing.
Round 2: Gymnast Bonus! Shout "STICK!" on canyon landing. Freeze for 1 full second = +1 extra bonus point for your team!
Round 3: Speed Raiders Full sprint derby! First team to safely retrieve all 5 Golden Idols wins the championship.
Debrief Question: "How did absorbing the canyon landing with bent knees help you stay balanced and sprint faster to the vault?" Lesson 3 of 5 • Page 3
L4
Lesson 4 of 5 Grades 4–5 • 40 Min • Court / Field
POWER THROWING & TARGET TAKEOVER
Unit Progress Lesson 4 / 5
0–8 Min: Universal Dynamic Warm-Up
Opening routine for all 5 lessons
1. 3 Court Laps (Perimeter)
3 laps around court perimeter jog.
2. Teacher Floor Moves
• Straight Leg • Side Leg • Fwd Circles • Bwd Circles
3. Dynamic Flexibility (Move Down • Walk Back)
1. Scoops 2. Split RDL 3. Open/Close Gate 4. Quad Pulls 5. Lunge + Rotate 6. Carioca 7. High Knees Walk Back
4. Acceleration Sprints:
60% 75% 80% Turbo
First-Day Adaptation: Use soft beanbags and shorter target distances (5m, 10m, 15m) to focus purely on shoulder turn and opposite-foot step.
Progression
Pacing 0–8m Warm-Up • 8–15m Throwing Demo • 15–35m Target Takeover • 35–40m Debrief
Equip: Foam Balls, Beanbags, Hoops, Buckets
The 4-Step Launch Chant: "Point • Step • Whip • Follow"
1. Stand Sideways Non-throwing shoulder aims like an arrow at target.
2. "L" Arm Cock Elbow up at ear level, ball pointing away behind head.
3. Step Opposite Big stride forward with opposite foot toward target.
4. Reach Pocket Throwing hand finishes down across body to opposite hip.
Target Takeover Point Zones Diagram Strict Safety Whistle Protocol
FIRING LINE All Throwers Behind Line
HOOP (1 PT) 10m Distance
CONE (2 PTS) 18m Distance
BUCKET (3 PTS) 25m Distance
Whistle Protocol: 1 Whistle = Throwers FIRE • 2 Whistles = RETRIEVE ONLY after all balls have landed! Zero Early Retrievals
Team Challenge
Each student gets 3 throws per round. Teams accumulate points together on scoreboards. Focus on stepping into the throw for distance!
Round 2: Target Pushback
Move throwing line 5 meters back! Can teams adjust arm power and release angle to still hit the 3-point buckets?
Debrief Question: "What happens to your throw if you forget to step with your opposite foot?" Lesson 4 of 5 • Page 4
L5
Lesson 5 of 5 Grades 4–5 • 40 Min • Court / Field
TRACK & FIELD MINI-OLYMPICS
Grand Finale Lesson 5 / 5
0–8 Min: Universal Dynamic Warm-Up
Olympic opening ceremony warmup
• 1. 3 Court Perimeter Laps • 2. Floor Arm/Leg Circles
• 3. Dynamic Across Court (Walk Back): Scoops, RDL, Gates, Quads, Lunges, Carioca, High Knees
• 4. Sprints: 60% • 75% • 80% Turbo
Timeline 0–8m Warm-Up • 8–12m Team Rosters • 12–35m Olympic Heats • 35–40m Awards Circle
Equip: Cones, Batons, Foam Balls, Passports, Whiteboard
The Olympic Heat System (1 Person From Each Team Goes Head-to-Head!) 4–5 Teams of 4–6
• How the Heats Run:
In every event, one runner from each team steps up to the starting line for Heat #1. Their teammates cheer from the sidelines! Then Heat #2 steps up (the next runners), until everyone has competed!
• The "Every Place Scores" Point System:
1st: 5 pts 2nd: 4 pts 3rd: 3 pts 4th: 2 pts 5th: 1 pt
Nobody gets 0! Every runner scores for their team.
The 4 Championship Events (Recorded on Whiteboard & Passports) 4–5 Heats per Event
1. 40m Sprint Heats 1 runner per team in lanes. 1st across line = 5 pts, down to 1 pt.
2. Hurdle Glide Heats Smooth low hurdle dash across 3 obstacles. Knocking hurdle = -1 pt.
3. Long Jump Stick 1 jumper per team. Longest stick landing wins heat (5-4-3-2-1 pts).
4. Target Throw Blast 3 throws each at 1/2/3 pt targets. Combined team total added to score!
Grand Finale: 4x25m Team Baton Relay (Double Points: 10 • 8 • 6 • 4 • 2 pts!) Entire team runs in order
All teams line up in their lane. Runner #1 starts with the baton, runs 25m, returns and executes the Tag & Pivot handoff to #2. First full team seated with hands in air wins the Gold Relay!
Olympic Character Recognition (Awarded in Closing Circle)
• Maximum Hustle • Master of Technique • Loudest Cheerleader • Golden Sportsman
Unit Reflection: "How did scoring points for your team in every heat make you feel about trying your best?" Lesson 5 of 5 • Page 5
Printable Student Handouts
TRACK & FIELD OLYMPIC PASSPORTS
Cut on dashed line • 2 Passports Per Page
Distribute to students or station captains during Lesson 5 Olympics or throughout the 5-lesson unit.
Track Master Passport
Grade 4–5 Olympic Decathlon
Name: Team:
| Olympic Event | Skill Focus | Heat Finish | Team Points Earned |
|---|
| 1. 40m Sprint | Rocket lean & elbow drive | [ 1st • 2nd • 3rd • 4th • 5th ] | [ ] pts |
| 2. Hurdle Glide | Lead leg attack & flat trail | [ 1st • 2nd • 3rd • 4th • 5th ] | [ ] pts |
| 3. Long Jump | 1-foot launch & 2-foot stick | [ 1st • 2nd • 3rd • 4th • 5th ] | [ ] pts |
| 4. Target Throw | Point, step opposite, whip | 3 Throws Total Score | [ ] pts |
| 5. Grand Relay | Baton "STICK!" exchange | [ 1st • 2nd • 3rd • 4th • 5th ] | [ ] pts (x2) |
One event I felt proud of today:
A teammate I cheered loudly for:
- - - - - - - - - - - - - - - - - - - - - CUT HERE - - - - - - - - - - - - - - - - - - - - -
Track Master Passport
Grade 4–5 Olympic Decathlon
Name: Team:
| Olympic Event | Skill Focus | Heat Finish | Team Points Earned |
|---|
| 1. 40m Sprint | Rocket lean & elbow drive | [ 1st • 2nd • 3rd • 4th • 5th ] | [ ] pts |
| 2. Hurdle Glide | Lead leg attack & flat trail | [ 1st • 2nd • 3rd • 4th • 5th ] | [ ] pts |
| 3. Long Jump | 1-foot launch & 2-foot stick | [ 1st • 2nd • 3rd • 4th • 5th ] | [ ] pts |
| 4. Target Throw | Point, step opposite, whip | 3 Throws Total Score | [ ] pts |
| 5. Grand Relay | Baton "STICK!" exchange | [ 1st • 2nd • 3rd • 4th • 5th ] | [ ] pts (x2) |
One event I felt proud of today:
A teammate I cheered loudly for:
Gym / Rainy Day Quick Swap: Use basketball boundary lines for sprints; substitute pool noodles taped on cones for hurdles; use beanbags for target throws against gym wall mats.
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