ATHLETICS

Athletics is divided into track and field events. Track events are events that are focused on running for example, sprinting, marathons and hurdles. Field events are all the events that occur on the grass in the middle of a running track. These events include throwing and jumping events such as triple jump and javelin.

TRACK EVENTS

Sprinting

Sprinting is running as fast as you can.

Things to Remember

Set up for a sprint start: punch the line with your fist, lay elbow on the ground and connect knee to your elbow. Place foot from opposite leg in line with your knee. Place forefinger and thumb along the line and spread the rest of your fingers out like a stand. This position is the “on your marks” position.

• “Get set” position is when you straighten your legs and push your bottom up. Your eyes should be focused on the ground just in front of you.
• On the command “Go” you must explode out from your starting position and gradually lift your body up into a full sprinting position.
• Pump your arms to help you run faster
• Lift knees up while running
• Take big strides
• Keep head up and eyes focused on the finish line
• Run as hard as you can all the way to the end. Go, go, go!

Long Distance Running

Long distance running is part of the athletics track events. There are various distances that athletes specialize in. These include the 800m, 1500m, 5km, 10km, 20km and the marathon which is 42km.

Key things with long distance running events

• Pace yourself. This means don’t sprint at the beginning so hard that you don’t have any energy left to run the race.
• Some runners find a small sprint at the beginning of the race helps them get away from other runners. Then they settle into a rhythm that they can keep up for the entire race.
• In most of the long distance events, runners always fid the energy to put in a sprint at the end of the race.

FIELD EVENTS

Javelin

The javelin is a long stick like object with a pointed end. It is thrown into the air with the aim of throwing as far as possible.

Safety pointers when handling a javelin

• Always approach the javelin from the side if it is sticking out of the ground
• Place your thumb over the end. Drag the pointed end along the ground as though taking a dog for a walk.
• Place upright in the ground when the javelin is not in use, that way, it is of no danger to anyone around.
• When getting ready to throw, always ensure that the pointed end is close to your face so you can ensure it will be the first thing to leave you.

The technique of throwing

• Start with your arm straight back and the javelin running parallel with your arm.
• Use a pointer arm in the direction you want to throw in.
• Start with a jog, then step, cross over your legs and step again so that your body is facing forward, chest up ready to throw.
• Bring your elbow through and flick the javelin away from you at a 45 degree angle.

Shot Put

Shot put is a very heavy metal ball that is pushed out as far as possible. The shot puts come in different weights.

Safety in handling the shot put

• Always carry the shot put with 2 hands when transporting it.
• Make sure no one is around before throwing the shot put.
• Do not throw the shot put like it is a tennis ball otherwise you will hurt your arm, push it away from you.

Throwing Technique

• Start with your chin in line with your knee and toe, so you are crouched over
• Have all your weight on your back leg and look at the ground behind you.
• Hop across the ground then step and push all your body weight behind the shot

Discus

Discus is a throwing field event. It involves throwing a plate like object as far as possible.

Things to Remember

• Hold the discus with your hand spread out and the pads of your fingers.
• Push with index finger
• Make a bow with elbow
• Line your body up with your chin, over knee, over toe.
• If you set out of the circle, it’s a foul throw.
• The discus needs to go in a forward direction in the shape of a V from the circle otherwise it is also a foul throw.

Long Jump

The long jump involves a run up that gradually builds up speed. The speed is converted into a jump that projects the body forward and upwards to achieve the longest jump possible.

Things to Remember

• Start the run up with take off foot first
• Throw arms upwards to help project body upwards and forwards
• Land with feet first
• If you land and fall back, the measurement will be taken from the point of contact further back so try and fall forward

Triple Jump

Triple jump can be described as the hop, step and jump event. There are lines that mark where you need to take off for the hop, the step and then finally the jump.

Things to remember

• Use arms to help you drive forwards and upwards
• If you land and fall back, the measurement will be taken from the point of contact further back
• Try to throw body forward in the sand on your landing.

High Jump

High Jump is the athletics event in which you project yourself over a bar, as demonstrated in the picture.

There are 2 ways of getting over the bar.

1. Scissor kick
2. The fosbury flop: this is the type of jump that the athlete is doing above.

Things to remember

• Approach the bar in a curved pathway.
• The rhythm of the run up gets faster closer to the bar and the strides become smaller. The rhythm can be said as 1,2 - 1,2,3.
• Throw your arms up and get head back.
• Push hips up in the air
• Once the hips are over the bar, tuck chin to chest and allow the feet to flick.
• Land on back