Lesson 9 – 30 minutes

Learning outcomes

  • Attempt or perform basic running technique on sand


  • Marker cones.


  • If you are not confident coaching the skills in this lesson bring in a surf sports athlete or coach to help deliver the lesson.

Coaching Points


  • Point feet straight ahead and place them in a straight line.
  • Maintain high knee lift.
  • Bend elbows at 90 degrees.
  • Hold hands slightly clenched.
  • Swing hands to eye level on the forward swing.
  • Lean body slightly forward and relax arms, body, shoulders and head.
  • Hold head steady in a normal position looking 20–40 metres down the track.


  • Find an area that has a hard surface (i.e. grass outside the surf club). Demonstrate the correct running technique (as per coaching points).

Activity 1

  • Line participants up on the grass/hard surface.
  • Position yourself 20 metres in front of the them.
  • Ask participants to walk towards you lifting legs high and swinging arms high.
  • Point out any incorrect technique and have them repeat going back the other way.
  • Repeat the exercise but this time a bit faster.
  • Repeat again but this time running fast with a focus on leaning slightly forward and looking forward in a relaxed fashion (you may need to be 30 metres back this time).

Activity 2

  • Move to the beach and do the same skills on the sand.

Activity 3

  • Skills can be practiced by playing games and setting up relays. Games and relays can be either walking and/or running.


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