Page 1 Introduction. Fast and slow twitch muscle fibres are. Page 2 The Sprint Start. Page 4 - Sprints. Page 5 - Middle Distance

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2 Below are some terms for you to research. Once you have found out what each term means write a short paragraph explaining why you perform better in some events than you do others. Page 1 Introduction Page 2 The Sprint Start Page 4 - Sprints Fast and slow twitch muscle fibres are Page 5 - Middle Distance Page 6 High Jump Page 8 Long Jump Explain the different body types (ectomorph, endomorph, mesomorph) Page 10 Shot Putt Page 12 Discus Page 14 Javelin Page 16 - Recording Table Also consider what you have learned about the components of fitness in your fitness unit. People are better at some events than others because

3 Enter your scores from each event in this table as a record of your progress. There is a chance that you may be able to re-visit some events. This gives you the chance to improve your performance! EVENT ATTEMPT 1 ATTEMPT 2 100m 200m 800m 1500m High Jump Long Jump This handbook aims to provide you with a basic knowledge of a number of athletics events. It gives information on how to perform each event successfully, including visual aids to help you learn. Throughout the module you will have the opportunity to participate in the events looked at and record your progress in this booklet. The handbook also contains a series of questions that will help you to analyse and evaluate your own performance, and that of your classmates, in order to improve your knowledge of how improvements can be made. Shot Putt Discus Javelin Which event were you particularly good at? Which event did you struggle at? Do you know why people are good at some events and not others?

4 The sprint start,as it s name suggests, is a method of starting a sprint event. It involves starting on all fours in a low position and pushing off with the legs in order to provide maximum acceleration from the start. There are three stages to the sprint start. 1. On your marks Shoulders over hands Eyes looking down visualising the race ahead Hands behind start line resting on finger tips 4. Release Javelin is pulled through strongly after the leading leg is planted firmly on the ground Ensure the elbow of your throwing arm is high as this will improve the length of the throw. 1. How many throws do you get in competition? 3. Go Drive forward Opposite arm to leg to drive away High elbow to assist driving of arms Keep body low to the ground and drive legs 2. Set Bottom in the air Front leg at 90 angle (Right angle) Lean forward until you are just about to fall over 2. When do you know that you ve thrown a foul? 3. How do you generate power when throwing a javelin? 4. Who won the Javelin Gold medal in the 2008 Olympic Games? 5. Suggest ideas of how to improve performance?

5 1. What are the key points for a sprint start? Javelin is a throwing event which involves throwing a weighted pole, known as a javelin, as far as possible. This type of throwing event uses a pulling technique. 1. How to hold the javelin The diagram on the right shows the three basic javelin grips. The javelin must be held horizontally The V-grip (C) is most suitable for beginners. 2. How much should you move when in the set position? 3. Which is your stronger leg? 3. The Final Strides Aim to release javelin over front foot Have throwing hand as high as possible on release to greatly improve distance Head kept still 2. The Approach Pull the javelin back with a straight arm Stay upright and continue to run which will give you the power behind your throw Keep head still and eye looking straight forward 4. Where should you be looking when in each position? (a) On your marks: (b) Set: (c) Go:

6 The 100m & 200m are short distance running events, otherwise known as sprint events. These events begin with a sprint start. Running technique should be considered in order to achieve success. Key Points: Vigorous arm movements. Look down and slightly in front. Keep your head steady. Drive your arms and legs in an opposite arm to leg movement. 4. Release After rotating one and threequarter times your feet should be positioned at the front of the circle Released with chest, hips, knees and toes facing the direction of which you are throwing. The better your technique the longer distance 1. Where is the measurement taken to and from when measuring the distance a discus has been thrown? 2. What are the rules involved? 1. What should you do with your arms when running? 2. Should your head move? 3. What part of the feet do you need to run on when sprinting? 4. Suggest different tactics used when running a sprint event? 3. How do you generate power when throwing a discus? 4. Suggest ideas of how to improve performance.

7 Discus is a throwing event which involves throwing a weighted disc, known as a discus, as far as possible. This type of throwing event uses a slinging technique. 1. How to hold the discus Grip the edge with the pads of your fingers with the thumb resting against the side Face away from direction you are throwing Feet shoulder width apart with one foot slightly in front of the other and prepare to spin 3. Power Move on the balls of your feet trying not to be flat footed Shift weight as you rotate from right foot to left your right foot should be swept around the middle of the circle Right arm trailing discus behind you 2. The Spin Think of yourself as a coiled spring Whole body is twisting with main emphasis on legs and upper body Right handed throwers rotate right and release discus when unwinding back to the left The 800m & 1500m are middle distance running events. As with sprint events, running technique should be considered in order to achieve success. Pacing should also be considered when running middle distance events. Key Points: Good extension when pushing off back leg. Push knee high in front. Swing arms to assist balance and co-ordination. Keep upper body up with head in a relaxed position. 1. What tactics are involved when running middle distance events? 2. What sort of pace would you use to run a middle distance event? 3. Why do you warm up prior to exercise but especially middle distance events? 4. Who won the 800m & 1500m Gold at the 2008 Olympics?

8 The High Jump involves attempting to achieve the highest jump possible. The most common and successful technique used is the Fosbery flop. This technique can be broken down into four phases. 1. The Approach Phase Aggressive sprint approaching the bar Run up should be curved This gives your body the angle and speed to launch 3. The Flight Phase Use your leading leg to twist your body over the bar and aim to lay back Three things to help you clear the bar: - 1. Arms to your side 2. The Take Off Phase Take on furthest foot from the bar This will be right foot if you come in from the left or left foot coming in from the right Drive yourself and arms upwards, arms are key to powering yourself over the bar 4. Release Side on stance Transfer power from legs through body to throwing arm High elbow is vital, release shot by punching arm upwards. From low to high Make sure that shot is fully pressed against neck until the final release 1. What sayings do you need to remember when throwing the shot? 2.How many throws do you get in competition? 3.What are the rules involved? 4. Suggest ideas of how to improve performance? 2. Arch your back 3. Lift your hips

9 Shot Putt is a throwing event which involves throwing a weighted ball, known as a shot, as far as possible. This type of throwing event uses a pushing technique. 4. The Landing Phase Lift your head and feet as you are going over the bar Land on upper back not neck to avoid injury 1. How to hold the shot Rest shot at the base of your fingers (NOT PALM) and push against your neck Remember dirty neck clean palm Back-facing stance at the rear of the circle Weight mainly on front leg 3. Driving the shot To launch the shot drive front leg downwards (right leg if right handed, left leg if left handed) Thrust back leg towards the toe board More power better throw REMEMBER low body position 2. Ready position Low body position and weight on front leg in order to build power. Closed crouch position Preparing to launch body forwards 1. What tactics are involved in high jump competitions? 2. What rules are involved? 3. Suggest ideas of how to improve performance?

10 The Long Jump involves attempting to achieve the longest jump possible. The Long Jump technique can be broken down into four phases. 1. The Approach Phase Should be relaxed and rhythmic Arms and legs should be working together to increase speed ready to hit the board at top speed Speed will give you the momentum needed to achieve good flight Plant take off leg on board with for a flat foot take off. 4. The Landing Phase Bend your knees and move your upper body forwards as you hit the sand Lean forward as you land to prevent yourself from falling backwards Use elbow for balance Walk through back of pit 1. Why is speed crucial when hitting the board? 3. The Flight Phase Arms should go downwards, upward and finally forwards Thrust both legs outward in extended position and drive arms down In turn this will thrust your shoulders and head forwards 2. The Take Off Phase On take off throw yourself upwards driving your lead leg forwards and up. Chest and back should be straight Eyes looking straight forward. 2. How would you measure out your run up? 3. What is the current Long Jump World Record?