24 Standing javelin 5m 30m 5m THROW FROM HERE IN DIRECTION OF THE ARROW SAFE WAITING AREA event group development Athletes will be able to perform an overhead pull throw from the Power Position with a long implement. Large space Light javelins Marker cones 1. Set out throwing area with 3-8 throwing stations 2. In pairs, one thrower, one collector 3. Collector waits in safe area until told to collect implement 4. Collector now becomes thrower and vice versa. 1. Throw only when told 2. Collect only when told and carry equipment safely back to start. 1. Wait for the command to throw 2. Arm extended behind thrower, back foot at 45, front foot facing LZ 3. From bent knee position, push hip through front 4. Pull Javelin through leading with shoulder and elbow - try to hit target. 1. Correct stance (balance over rear leg, throwing hand at shoulder level 2. Rear leg starting the movement 3. Arm pulling through slightly flexed, hand above forearm 4. Balance transferring to front foot. Throw javelin parallel to the ground at targets Throw javelin parallel to the ground for distance 3 step approach
25 Standing SHOT PUT ARROWS DENOTE THROWING DIRECTION FOR EACH SECTOR THROW FROM HERE event group development 4m between RED cones giving room to throw Athletes will be able to perform a standing push throw from the Power Position. Large space Soft or light shots, small footballs Marker cones 1. Set out throwing square 2. In pairs, one person throws into the Landing Zone 3. Add up points for each pair (partner to keep score) 4. Try to have 2-4 pairs throwing at the same time - using different coloured equipment. 1. Throw only when told 2. Collect only when told and carry equipment back to safe area. 1. Wait for the command to throw 2. Pushing up and round from rear leg 3. Punch the shot forwards when facing front 4. Keep elbow behind ball. 1. Correct stance at start (balance over rear leg, elbow pushing ball to neck) 2. Rear leg starting the movement 3. Leg pushing body around and up to a tall position 4. Arm punching the shot forwards when facing front. Use lighter implement Use heavier implement
26 TRAINS FOUNDATION Athletes will have run for a sustained period of time, sprinting past other athletes for shorter periods. ATHLETE AT THE REAR RUNS TO THE FRONT 1. Jog at a steady pace in single file 2. On the whistle, the person at the rear runs to the front and slows to jogging pace. Whistle Stop watch Space 1.Between 4-8 athletes in a group 2. Equal ability within teams. 1. Discuss with other coaches about the area needed 2. Ensure athletes keep on task. 1. Athletes finding it too hard / too slow 2. Relaxed shoulders and arms 3. Sprinting on the front half of foot. Change teams Lengthen the duration of the activity Blow whistle more/less frequently
27 up and under START 10-40m FINISH SAFE LANE Event group development Athlete will be able to pull their heels to their buttocks and commence next running stride. Cone markers 1. Create Drills area as shown 2. In small groups - 4-5, line up athletes at start 3. First group perform exercise until finish line 4. Return to start using Safe Lane. 1. Brief athletes clearly at start 2. Agree Safe Lane with other coaches and ensure it is used by the athletes in the group. 1. Taking short strides, athletes to lift knees to parallel 2. Heel to come up and under buttocks at same time 3. Commence at start line, finish at finish line 4. Walk back down the safe lane. 1. Landing on front half of foot, underneath hips 2. Heel coming in close to back of leg and up to bottom 3. Knee up to parallel with the ground 4. Relaxed shoulders, bent arms driving backwards. Run with longer strides Run faster Run greater distance
28 HIGH POWER SKIPS 10-40m FINISH START SAFE LANE Event group development Athlete will be able to drive vertically, extending ankle knee and hip. Cone markers 1. Create drills area as shown 2. In small groups - 4-5, line up athletes at start 3. First group perform exercise until finish line 4. Return to start using Safe Lane. 1. Drive up hard off preferred leg and land on that leg 1-2m further on 2. Take one step and repeat jump on preferred leg 3. Commence at start line, end at finish line 4. Walk back down the safe lane. 1. Take off leg extending at ankle, knee and hip 2. Landing slightly in front of hips on front half/mid part of foot 3. Free leg swinging up to parallel with toe pulled up to shin 4. Relaxed shoulders, opposite bent arm driving backwards. 1. Brief athletes clearly at start 2. Agree Safe Lane with other coaches and ensure it is used by the athletes in the group. Skip low Skip higher Alternate take off legs
29 Standing start 10-40m FINISH START SAFE LANE Event group development Athlete will be able to drive forwards with correct posture. Cone markers 1. Create drills area as shown 2. In small groups - 4-5, line up athletes at start 3. First group perform exercise until finish line. 1. Brief athletes clearly at start 2. Agree Safe Lane with other coaches and ensure it is used by the athletes in the group 3. Athletes to slow down steadily. 1. Assume a ready active position (forward lean, balance on front foot, opposite arm forwards) 2. On the command go, drive forwards from the front leg 3. Retain the leaning position for each driving stride 4. Slow down gradually after finish line. 1. Correct starting position 2. Extension of ankle, knee and hip of driving leg 3. Head through to toe in a line 4. Non-driving foot, landing underneath the non driving knee and NOT in front. Falling start from feet together Falling start from ready active position Run up gentle hill instead of flat ground