Running and Sprinting Games for Fitness (Grade 11 NSC Matric Life Orientation): Revision Notes
Running and Sprinting Games for Fitness
Running and sprinting games are an exciting way to improve your physical fitness while having fun with your classmates. These activities help develop your cardiovascular endurance, speed, agility, and coordination skills. The games are designed to keep you moving continuously, which builds stamina and strengthens your heart and lungs.
Physical fitness games offer a dynamic alternative to traditional exercise routines. By incorporating game elements, students maintain higher engagement levels while achieving the same fitness benefits as conventional training methods.
Chase and Tag Games
Fitness touch
This high-energy chase game combines running with fitness exercises to create a comprehensive workout. Players must run around the field as quickly as possible to avoid being caught by the designated chaser. When someone gets tagged, they don't just sit out - instead, they must complete a specific fitness exercise before rejoining the game.
Example Fitness Exercises:
Step 1: Choose from these exercises when tagged
- Performing 5 burpees
- Doing 10 jumping jacks
- Completing 8 star jumps
Step 2: Complete the exercise fully before returning to play Step 3: Rejoin the game and continue running to avoid the next tag
This approach ensures everyone stays active and continues building fitness even when caught. The game continues with players alternating between running to avoid capture and performing exercises when tagged.
Here-there-anywhere game
This directional running game develops quick thinking and rapid changes of direction. One player acts as the caller who stands in a central position whilst all other players run around the designated playing area. The caller shouts out three different commands that players must respond to immediately.
When "here" is called, all players must run directly towards the caller. The command "there" means players should run to whatever location the caller is pointing towards. "Anywhere" gives players the freedom to run in any direction they choose. The caller must vary their commands and change directions frequently to keep players guessing and moving in different patterns.
Blind Tag Variation: To add an extra challenge, you can play this as a variation of blind tag. Set clear boundaries for the playing area and choose one player to be the blindfolded chaser. This person must try to catch other players whilst wearing a blindfold, relying only on sound and movement. Players being chased must call out "Tag! Tag!" regularly so the blindfolded chaser knows where they are.
Leopards and lions
This exciting predator-prey game requires a large playing area and develops sprinting speed. Divide the class into two groups: half become lions and the other half become leopards. The lions start the game and have a 60-second head start to position themselves around the playing area before the leopards are released.
Once the game begins, the lions try to catch the leopards by tagging them. When a leopard gets caught, they transform into a lion and join the hunting team. The game continues until only one leopard remains - this player becomes the winner.
This game is excellent for building endurance as players must maintain high-intensity running for extended periods. Make sure all players are warmed up properly before starting this high-intensity activity.
Shadow chasers
This game develops spatial awareness and agility whilst providing continuous movement. Choose one player to be the shadow chaser who must try to step on other players' shadows rather than tagging their bodies. All other players run around the playing area trying to keep their shadows away from the chaser's feet.
The moment someone's shadow gets stepped on, they immediately become the new shadow chaser. This creates a dynamic game where the chaser role constantly changes, keeping everyone engaged and moving. Players learn to be aware of where their shadow falls and how to position themselves to avoid capture.
Partner Activities
Touch-toe game
This partner activity develops balance, coordination, and leg strength. Players work with a partner of similar size and stand facing each other. Both players hold hands with fingers locked together to maintain connection throughout the activity.
How to Play Touch-Toe:
Step 1: Stand facing your partner and lock fingers together
Step 2: Try to touch your partner's toes with your own toes
Step 3: Jump and move your feet to protect your toes from being touched
Step 4: Maintain hand grip throughout the entire activity
The objective is to touch your partner's toes with your own toes whilst preventing your partner from touching yours. Players must keep jumping and moving their feet to protect their toes whilst simultaneously trying to make contact with their partner's toes. This game requires excellent balance and coordination as players must maintain their hand grip whilst performing quick footwork.
Beat the ball
This activity combines running with ball-handling skills in a team format. Players stand in single file formation, just like in the sprint and jog activity. However, this time a ball is passed overhead from the back of the line to the front.
The player at the back of the line must sprint to the front and attempt to arrive there before the ball does. This creates an exciting race between the running player and the ball being passed along the line. The activity develops both speed and teamwork as players must coordinate their passing whilst one teammate races to beat the ball's progress.
Fitness wheelbarrow
This partner strength-building activity requires teamwork and upper body strength. Players work in pairs and compete against other pairs in racing format. One player becomes the "wheelbarrow" by walking on their hands whilst their partner holds their feet and acts as the "driver."
Wheelbarrow Race Setup:
Step 1: One partner gets into wheelbarrow position (hands on ground)
Step 2: Other partner holds the wheelbarrow's feet securely
Step 3: Wheelbarrow walks on hands to designated point
Step 4: Partners swap roles for the return journey
Step 5: First pair to cross the finishing line wins
The wheelbarrow player supports their body weight on their hands and walks forwards, whilst the driver guides and supports their partner's legs. This activity is excellent for building arm and core strength whilst developing coordination between partners.
Team Relay Games
Follow the leader
This endurance-building activity works best with pairs and focuses on sustained cardiovascular exercise. One partner becomes the leader and must jog, run, and sprint at varying intensities across the largest available distance. The leader should frequently change direction and speed to create an unpredictable workout pattern.
The follower must stay as close as possible to their partner, matching their pace and direction changes. After eight minutes of continuous movement, both partners rest for two minutes before swapping roles. The new leader then guides their partner through another eight-minute session.
This activity develops both aerobic and anaerobic fitness by combining steady-state exercise with interval training principles. The constant variation in pace and direction mimics real-world athletic demands.
Fitness fanatic exercise relay
This comprehensive team relay combines running with various fitness exercises. Set up a marker 400 metres from the starting line and divide the class into two teams. Each team member takes a turn being the "fitness fanatic" who runs to the 400-metre mark and performs a designated fitness exercise.
After completing their exercise, the fitness fanatic sprints back to tag the next team member. Each person who takes a turn as the fitness fanatic must perform a different exercise, ensuring variety in the workout. The team that completes all exercises first wins the relay. This activity builds both cardiovascular endurance and muscular strength.
Water relay
This team challenge adds an element of skill to traditional relay racing. Teams form lines of no more than six players each, with a marker placed approximately 400 metres from the starting position. Each team receives a tin filled with water.
Water Relay Rules:
Step 1: First player runs to 400-metre marker carrying water-filled tin
Step 2: Player returns to starting line with tin
Step 3: Tin is passed to next teammate
Step 4: Process repeats until all team members complete their turn
Step 5: Winning team is determined by finishing first AND having the most water remaining
The winning team is determined not just by finishing first, but by having the most water remaining in their tin. This teaches players to balance speed with control and coordination.
Potato relay
This coordination challenge follows the same basic format as the water relay but requires different skills. Instead of carrying water, players must balance a potato on a spoon whilst running to the marker and back.
If the potato falls off the spoon, the player must return to the starting line and begin their turn again. This rule ensures players focus on maintaining control while moving at speed.
This activity develops hand-eye coordination and teaches players to maintain control whilst moving at speed. The added challenge of keeping the potato balanced makes players more aware of their movement patterns and helps improve overall coordination skills.
Inclusivity in Physical Education
Physical education should be accessible to all learners, regardless of their physical abilities. For students who cannot run or walk independently, alternative activities can be provided to ensure everyone participates meaningfully.
One excellent modification is the piggy-back ride approach. Create teams of 10 learners where each student pairs with another of similar weight. Those who cannot run independently are carried by their partners in piggy-back style whilst the team jogs around the field or competes in modified races. Partners should swap positions regularly to share the physical load and ensure everyone experiences different aspects of the activity.
Assessment Information
Assessment Schedule: Your participation and performance in physical education activities are formally assessed throughout the term. You receive marks for each PE lesson in which you actively participate, so regular attendance and engagement are essential for academic success.
During this term, your movement performance will be evaluated twice: once during weeks 4 to 6, and again during weeks 7 to 10. Each assessment session is marked out of five points, contributing to your overall Physical Education Task (PET) score.
These assessments focus on your ability to perform movements correctly, your participation level, and your improvement over time.
Key Points to Remember:
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Running and sprinting games improve multiple fitness components - cardiovascular endurance, speed, agility, and coordination all benefit from regular participation in these activities.
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Every game has specific rules and objectives - understanding the instructions clearly helps you participate safely and effectively whilst getting maximum fitness benefits.
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Inclusivity matters in PE - modifications and adaptations ensure that all learners can participate meaningfully, regardless of their physical abilities.
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Assessment is ongoing - your active participation in every lesson contributes to your final mark, so consistent effort and engagement are important.
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Safety comes first - always follow instructions, respect boundaries, and be aware of other players to prevent injuries during high-energy activities.