Beginner Developing (RUN School Rabbits) Practising (RUN School Run) Emerging (Athletes) ATHLETE

Transcription

1 various s in response to instructions 2 Use backward to forward arm swing to increase ing distance 3 Identify preferred take off leg fast led approach with limited run up: strides Achieve optimum speed after a led run up Perform a consistent sprint on the approach run. minimum bending of the take-off leg Sail : Hold thigh parallel to the ground during flight basic technical competence of Hang. Jumping for Distance Long Jump Sting Long Jump 17. Long Jump And Sting Long Jump soft ling bending at the knees to cushion impact take off, l in, different positions Jump for distance from two feet to two feet balance on ling feet shoulder width apart; Centre of gravity over base. 17d) Jump for distance from one foot to two feet Use a short run to from one foot to two feet soft led ling into s pit 17d) Focus is forwards not downwards 17e) Move parts in an to aid distance Active flat foot at take off basic head up, chest up, drive forwards up. 17d) awareness of the take off point 17e) Mark out basic run up to achieve optimal speed accuracy Drive the free knee forwards up Keep upright hips high at take off 17d) Keep a tall upright position in flight of 17e) Judge distances accurately Take off with power after a fast run up full extension of hip, knee ankle joint at take off 17d) Hold take off extension during early flight 17e) L with heels first, bend knees to absorb momentum Bring arms above head during flight Bring legs forward together prior to ling 17d) Reach legs out in front at ling 17e) understing of flight s through ing off a raised surface Arms reach for toes just before ling trunk is bent forwards Collapse forwards or sideways pulling heels into the s hips towards heels 17d) Bound with fluency plyometric ability using ing, hopping bounding drills Analyse own ing that of others 17d) Performance of good in competition

2 Jump 2 Jump 3 Jump Jump Jump all of Long Jump all of Long Jump Jump Jump Multiple Jumps Triple Jumps, Sting triple s & Hopscotch 18. Triple Jumps And Sting Triple Jump Perform hop combinations with balance Link multiple step/ combinations with balance coordination a basic Hopscotch with basic hop, step movements with speed from stationary positon Hop for distance basic triple sequences from short run up with rhythm, Perform combination sequences with rhythm, Move parts in to aid hop step distance Active take off foot through each (See long section 17 stage 5 blue) Maintain even pattern between markers within triple grid Move parts in an effective order to maximise hop step distance Identify optimal distance between markers to maintain even pattern within triple grid Maintain a tall upright positon s Use arms to balance leg action full extension of hip, knee ankle at take off in each of the the ability to keep the head hips high upright the s led vigorous use of arms to aid balance, distance power Bring take off leg through with thigh parallel to the group in Hop Drive knee high hold it high parallel to ground during flight in Step an active free leg Perform a basic triple off a maximum of 8 strides speed with even rhythm range the three s gradual increase in height at each Fluency consistency of perception the ability to adjust Performance of good in completion

3 Use Jumping combination to move around a space 2 Jump quickly from side to side showing coordination (speed bounce) 3 Jump from side to side with balance, speed rhythm Scissor over increased height from a short curved run up Two footed Sting Flop safe ling Two footed Sting flop safe ling the A positon on take off Fosbury Flop with increased speed on approach Moderately lowers centre of mass in penultimate stride Jumping for Height High Jump, Pole Vault Vertical Jump 19. High Jump And Vertical Jump 19b) Bend then extend at the knees ankles to aid ing for height from sting position 19c) a soft ling, ling flatfooted bending at the knees to cushion impact 19b) Bend then extend at the hips, knees ankles use active backwards to upwards arm swing action to aid ing for height from sting position 19c) balance on ling feet shoulder width apart, Centre of Gravity over base of support ling flatfooted 19b) Move parts in an to aid ing height 19c) Use a short run to one footed for height; reaching for a basketball hoop or cross Keep the head upper tall upright do from both sides 19c) Scissor Drive the free leg up over the, keeping the leg bent basic Fosbury Drive vertically at take-off, demonstrating active use of arms to aid ing 19c) Scissor basic fosbury: drive the inside knee upwards to 90o at take off Basic Fosbury acceptable extensions of hip, knee ankle joint at take off 19c) Stay tall upright during after take off 19b) Clearance occurs approximately over the middle of the at the highest point of the 19c) Lift legs clear of the ls safely with the mid-upper back touching down first 19b) an Active foot plant at take off with quick flat, down back action 19c) Push hips upwards to arch over the 19b) Knees are spread to allow for greater arch 19c) Analyse own ing that of others

4 Run in out of cones with adequate balance Run in out curved line figure of 8 s with reasonable speed, good Run in out curved lines with speed, ; accelerating into each curve Scissor Always l on the lead foot spatial awareness in clearing the with scissors Run tall, with correct upright trunk posture the whole approach Use daa, da, da rhythm for the last three contacts Accelerate into the with the feet in front Performance of good in completion 19e) Perform a basic scissor over mini hurdles from a short run-up 19e) Run with around a J curve ing for height at end of J. 19e) When running round the curve, a natural lean away from the 19e) Uses a J shaped runup of between 5-9 strides. The final 4-5 strides are on a curve 19e) Leading arm reaches up stops in flight

5 Beginner Developing (RUN School Rabbits) Practising (RUN School Run) Emerging (Athletes) Jumping for Height High Jump, Pole Vault Vertical Jump 20. Pole Vault Carry Position Step Swing Swing into S Pit & Plant drills 20a) Hold the 20a) Undertake 20a) Pole is held pole with hs a push/plant above just in shoulder width drill on ground front of the apart forehead, with both palms facing forward with the pole tip 30cm 20b) Pole is held in V formed by thumb first finger of right h 21c) Left h is placed above the right h, with the thumb closest to the elbow underneath the wrist 21d) Keep pole tip high to start 20b) relaxed running good upright posture when carrying the pole 21c) Step into swing on the pole with 21d) Maintain a firm upper h grip the swing, with the pole moving forwards at the times from the ground 20b) Full extend hip, knee ankle at take off 21c) From two stride approach, swing on the pole into a s put with 21d) L on feet, bend knees to cushion impact Short Run swing into S pit 20a) Start the plant by curling pressing the pole in a forward upward direction two strides from take off 20b) Keep upright, with shoulders square to the front forward focus 21c) From four stride approach, sing on the pole into a s pit with 21d) From swing position, l on front foot run on Short run up swing onto Mat 20a) The wrist of the lower h is higher than the elbow when planting 20b) Drive chest arms upwards forwards in plant 21c) Drive the free knee forwards upwards in plant take off s 21d) Keep top arm straight the plan swing Medium run up swing onto mat 20a) Perform to criteria with increased speed extended run up 20b) Turn to push away from pole onto mat after swing through 21c) Foot plant is flat active, uses a quick down back motion