TRACK & FIELD

PKIN0600
SPRINT STARTS &

TECHNNIQUE

The sprints include the following track events: 100 metres, 200 metres, 400 metres, 4 x 100-metre relay and the 4
x 400-metre relay. Although the sprints are events in themselves, the ability to sprint is an essential skill for both
track and field events and many other sports.
Pre-race start
Blocks correctly positioned in the lane (200 metres/400 metres at a tangent to the curve)
Correct distances from the start line to the front and rear blocks
Foot blocks at the correct angles
Blocks firmly located in the track
Athlete relaxed and focused on the race
On your marks
Feet correctly located in the blocks
Fingers behind the line
Fingers form a high bridge
Hands evenly positioned slightly wider than shoulder-width
Shoulders back and vertically above or slightly forward of the hands
Arms straight but not locked at the elbows
Head and neck in line with the spine
Eyes focused on the track (1 to 2 metres ahead)
Gentle breathing
Face and neck muscles relaxed
Set
Hold the breath
Hips rise slowly to a position above the shoulders
Head and neck in line with the spine
Eyes focused on the track one or two metres ahead
Shoulders vertically above or slightly forward of the hands
Front leg knee angle approx. 90 degrees
Rear leg knee angle approx. 120 degrees
Feet pushed hard back into the blocks
B of the Bang
Exhale
Drive the arms hard
Extend the whole body, so there is a straight line through the head, spine and extended rear leg - body
approx. 45-degree angle to the ground
Eyes Focused on the track 2 to 3 metres
Run out of the blocks - do not step or jump out of the blocks
Drive Phase (0-30m)
Drive the back leg forward, keeping the heel low until the shin is approx. 45° to the ground and then drive the
foot down (see picture to the right) hitting the ground just behind the body's centre of mass
Over the next 7-8 strides (approx. 10 metres) the angle of the shin of the front leg, before it is driven down, will
increase by 6-7°/stride so that by the 7-8 stride the shin is vertical
Over the first 7-8 strides, the whole-body angle will increase from 45° to approx. 30° degrees - approx. 2°/step
After the first 7-8 strides, you will be at approx.70% of your max velocity
Eyes focused on the track to keep low to allow the build-up of speed
Forward lean of the whole body with a straight line through the head, spine and extended rear leg
Face and neck muscles relaxed (no tension)
Shoulders held back and relaxed, square in the lane at all times
Arms move with a smooth forward and backward action - not across the body - drive back with elbows
Elbows maintained at 90 degrees (angle between upper and lower arm)
Fast leg action, right stride length allowing continual acceleration
The appearance of being smooth and relaxed but driving hard with elbows and legs
The drive is maintained for first 20-30 metres (approx.16-17 strides) at the end of which the body is tall with a
slight forward lean
At the end of this phase, you will be at approx. 90% of your max velocity
Stride Phase (30-60m)
Smooth transitions from the drive phase to stride phase
Eyes focused at the end of the lane - tunnel vision
Head in line with the spine - held high and square
Face relaxed - jelly jaw - no tension - mouth relaxed
Chin down, not out
Shoulders held down (long neck), back (not hunched), relaxed and square in the lane at all times
Smooth forward and backward action of the arms- not across the body - drive back with elbows - brush vest with
elbows - hands move from shoulder height to hips for men and from bust height to hips for the ladies
Elbows held at 90 degrees at all times (angle between the upper arm and lower arm)
Hands relaxed - fingers loosely curled - thumb uppermost
Hips tucked under - slight forward rotation of the hip with forward leg drive to help extend the stride
Legs - fully extended rear leg pushing off the track with the toes - drive the leg forward with a high knee action
with the knee pointing forward and with the heel striking under the backside (not the back of the backside as the
knee is low and pointing down to the ground) - extend lower leg forward of knee (rear leg drive will propel the
foot ahead of the knee) with toes turned up, stepping over the knee of the lead leg - drive the foot down in a
claw action with a ball of foot/toe strike on the track just behind the body's centre of mass - pull the ground
under you into a full rear leg extension - (elbow drive assisting the whole action)
On the ball of foot/toes with the feet pointing forward straight down the lane
No signs of straining or tension in the face, neck and shoulders
The appearance of being Tall, Relaxed and Smooth with maximum Drive
See the sprint technique photo sequence
At or close to the end of this phase you will have reached your max velocity
Lift Phase (60m+)
Around 50-60 metres we will have reached max velocity, and now we start to slow down. Technique as the Stride
Phase but with emphasis on:
High knee action (prancing)
Leg action fast and light as if running on a hot surface
Fast arms - more urgency
Hands slightly higher at the front

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1) The first false start is charged to the athlete who false started and the athlete is disqualified.
2) Athlete’s hands and feet must be behind the start line.
3) Athletes must stay in their lanes for the duration of the race.
4) Athletes are not permitted to step on the line (ie: must stay in their own lane).

Technique:
The runner’s speed will depend upon two factors: stride length x stride frequency

a. stride length determined by:

- leg length
- strength
- flexibility
- technique
- elastic mobility

b. stride frequency (rate of striding) determined by:

- technique
- neuromuscular firing mechanisms
- strength mobility
- elastic flexibility

Improvement in either of these will increase the athlete’s speed, but an improvement in one at the expense of the other will
negatively affect the running rhythm and is of no use for increase of speed.

In the sprinting action the upper body is almost erect with only a slight forward lean. A relaxed carriage of the head in
natural alignment with trunk and shoulders prevents tightening of the facial and neck muscles. Tension is the sprinter’s
greatest enemy. (The arms should be flexed at the elbow at about 90 degrees).

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 SPRINT RELAYS

The Pass
Visual

Used for relays 400m or longer. The outgoing runner maintains eye contact with the incoming
runner until the baton is successfully transferred. The incoming runner holds the baton in the air so
that the outgoing runner can grab the baton. The incoming runner carries the baton in his/her right
and passes it to the outgoing runner in his/her left hand. The outgoing runner will switch the baton
to their right hand shortly after receiving it.

Non Visual / Blind Pass

Baton starts in right hand of first runner, to left of 2nd, the right of 3rd and left of 4th runner. Runners
2 and 4 stand on outside of lane to receive baton. Number 3 runner on inside of lane. Do not
change over baton from one hand to other. Outgoing runner, extends arm backwards with palm
facing up. Incoming runner places the baton in the outgoing runners hand with a downward sweep
of their hand.

Underhand Pass - baton given with the underhand swing of the left hand to receiver in right hand.
Baton is transferred to left hand. This is an elementary pass used with children with smaller hand
and low skill.

Overhand Pass-baton given with the overhand swing of the left hand to receiver in right hand.
Baton is transferred to left hand.

The Push Pass - baton and lane positioning the same as for the overhand pass. Difference lies in
the manor that the pass is executed. The incoming runner, rather than using a downwards sweep
simply extends their forearm and pushes the baton into the hand of the outgoing runner (much like
shaking someone’s hand).
Selection of Running Order in 4x100m relay

1st Leg Runner- Universally, the 1st leg of a 4x100 meter relay should be your best starter. The 1st leg of this relay
run out of blocks. As such, and to maintain a competitive advantage, the athlete with the best block start and
acceleration should be employed here. Often this leg will be your team’s best 60 meter or 100 meter athlete.

2nd Leg Runner- Historically and as a commonly held belief amongst coaches, the 2nd leg of a 4x100 meter
relay will be the strongest leg—or the fastest individual athlete. Coaches may often choose to strategically
place their best 200 meter runner on this leg due to the belief that the 2nd leg will run the farthest, but this is
false—each leg ought to run an equal distance of 100 meters. Placement of a runner on the 2nd leg should be
based solely on two independent but related factors: Is this runner the fastest among the four total relay
members and can this runner receive and hand off a baton with their left hand. If either question is unknown or
directly doubted, a specific athlete may not or should not be considered for the 2nd leg.

3rd Leg Runner- In addition to the start, the 3rd leg of the 4x100 meter relay is run completely on a curve. As
such, this runner should be an excellent curve runner and must have the ability to maintain a high velocity and
consistent mechanics throughout the curve. Further considerations for this leg and in conjunction with the ability
to run a strong curve, the 3rd leg should will often be your athlete with the highest stride frequency—a quality
which can be tested for and analyzed through video and race footage. A strong 200 meter or 400 meter
runner is often placed on this 3rd leg.

4th Leg Runner- Often and controversially, this leg is either your best athlete or your slowest. Methods of front-
loading or back-loading a relay order may determine who runs this leg. Front-loading a relay equates to
putting your athletes in descending order from best to worst and back-loading a relay equates to putting your
athletes in ascending order from worst to best. Conversely and more comprehensively, this leg should an athlete
who demonstrates calmness and composure in high-stress competition settings. This leg will often determine the
final result of a race—either the maintenance of a lead or the passing of another team. As such, this leg should
contain an athlete who can maintain poise and a strong competitive attitude.
 HURDLES
The following hurdle races are recognized as Olympic Events:

Women: 100m and 400m

Men: 110m and 400m

Rules
1. All races shall be run in lanes and each competitor shall keep to his/her own lane throughout.
2. A competitor who trails his/her foot or leg below the horizontal plane of the top of any hurdle, or in the opinion of the
Referee, deliberately knocks down any hurdle by hand or foot shall be disqualified.

Sprint Hurdles
The 100m / 110m Hurdle races consist of: a start, an approach to the first hurdle, hurdle clearance, running between the
hurdles.

Start:
It is the same as the sprint start, however, the athlete should place his/her trail leg on the front block, which will ensure
him/her of eight running strides to the first hurdle.

Approach to the first hurdle:

It is a short distance, yet the runner must develop a high speed quickly.

Hurdle Clearance:
First there is a proper take-off (generally 1.9-2.2m) from the hurdle to allow the leading leg to sweep forward. This
driving lead leg results in a complete stretching at the knee joint before the foot crosses the hurdle. At this point the
lead leg begins to flex to cross the hurdle. The landing is approximately 1.15-1.30m past the hurdle. The main purpose of
the trail leg is to perform a fast follow up stride. First it is stretched away from the body when clearing the hurdle, then
folded and brought around in a lateral sweep pulling through for the next stride.

The action of the arms are similar to running, with the difference being that in the hurdle stride the arms must contribute
in a greater degree to maintaining body balance by having the elbows further away from the body.

Running between the hurdles is a Three-Step-Rhythm. The three steps are not equal; the first stride after landing should
always be the shortest; followed by a long second stride (longest); and the last stride before the hurdle is slightly shorter
than the previous one.
 LONG JUMP
Competition Rules
1. All jumpers get three attempts, with the top eight awarded three more for a total of six.
2. If the competitor takes off past the take-off board it will be considered a fault.
3. The measurement of the jump is from the first break in the sand to the closest part of the take-off board to the
pit.

The long jump is comprised of 4 phases:

Approach Run
Purpose - to generate maximum controllable speed at take-off. (Consistency in the approach run is key)

Take-off
Purpose - to convert horizontal speed into vertical speed as efficiently as possible.

Technique - the last 4 strides of the approach should prepare the athlete for take-off.The athlete should attempt to get
tall.During the second last stride there is a lowering of the athlete’s center of gravity in preparation for take-off.The
last stride (take-off) is short and fast. The foot plant is a pawing action on the sole of the foot. Prior to leaving the
ground, the athlete should be fully extended through the joints of the leg (ankle, knee, hip). The opposite leg is thrust
upward and forward so that the thigh and foot are parallel to the ground.

Flight
Purpose - to maintain balance by preventing forward rotation and to prepare the body for the landing.

Landing
Purpose - to get the feet as far out in front of the body as possible.

Technique - torso forward, arms down in order to keep the legs in the air longer (action, reaction principle). Reach for
the sand with your heels. Knees collapse when the athlete hits the sand in order for hips to land beyond the feet.
 TRIPLE JUMP

Competition Rules
1. Same as the long jump with the addition of:
2. The jump must occur in the proper sequence. (Hop / Step / Jump).

The triple jump is divided into six components:

1) The approach - same is in the Long Jump
2) The Take-off - similar to the long jump with the following differences:
- flat foot plant is used in order to control the speed throughout each phase.
- single or double arm action is used.
- the take-off foot is usually the foot of the stronger leg because two contacts are made with this
foot and only one with the other foot.

3) The Hop - The hop phase is a cyclic motion. It corresponds to the athletes "left-left" sequence pattern that was
learned in the first drill. The athlete runs down the runway, takes off or leaves the ground from their left foot, cycles this
leg through and now lands on the left foot. There are several important things to focus on in this phase. The first is being
that of maintaining as much horizontal velocity as possible. To do this, the athlete's foot must strike the runway directly
below the hips or center of mass. The foot must strike the runway in a 'pawing' motion. The motion is similar to that of a
person trying to propel themselves forward on a skate board. The posture of the athlete is important during this first
phase as well. The body should be erect and upright at take-off, during flight and upon landing. Any forward lean or
bending at the waist can cause excessive forward rotation or inhibit necessary movement into the next phase. It is also
important that the athlete send both arms forward at take-off in this hop phase.

4) The Step - The step phase is a crucial phase to the overall jump but in many ways a successful step phase is a
result of a good "hop" phase. Knowing how to bound and performing a strong, technically sound hop will insure a good
step phase.

5) The Jump - This is the final phase of the triple jump action and is identical to the long jump flight into the pit.
What makes this phase so difficult is the lack of horizontal velocity at this point in the jump. Another factor that can
contribute to a poor jump phase is the athletes body position after "landing" from the previous step phase. Success here
is dependent on what has happened before.
 HIGH JUMP
The High Jump
Competition Rules

1. The athlete may begin jumping at any height the wish

2. Three consecutive failures and the athlete is eliminated.
3. Touching the ground or the mat anywhere beyond the plane of the bar is a fault.
4. Knocking the bar off the uprights is a fault.

The flop technique in High Jump is divided into four components:

The Approach

- J - shape
- even number of steps - same number on the straight as on the curve
- shoulder inside to the curve dips in

The Take-off

- slightly longer 2nd last stride, quick last stride

- heel-toe plant facing towards the middle of the opposite side of the pit
- knee drive is high enough to enable full extension of the take-off leg through the torso
- take off spot is approximately 3 feet from the middle of the standard perpendicular to the pit and 3 feet parallel to
the pit from the standard.

Bar Clearance

- hold knee drive, look down the bar to the far standard, heel tuck, head to chest

The Landing

- land on upper back with arms out to both sides

 SHOT PUT
Rules
1. The general rules are the same for all throwing events.
2. The shot must be put from the shoulder with one hand only, it must be held close to the chin.
3. The athlete must exit from the back half of the circle after the shot has landed.

Men’s 7.26kg
Women 4kg

Technique
Grip

The shot rests in the base of the fingers (clean palm dirty fingers). The hand holding the shot should be placed
into the hollow of the collarbone so that the shot rests against the neck.

Initial Phase(See Figure #9)

The athlete takes up his position with his back to the direction of the throw and the weight of the body on the
right leg. As the trunk is lowered the heel of the supporting leg is raised; the back leg is raised, slightly bent, to
the rear and upwards and then immediately brought down again towards the other leg, both legs bending a
good deal and trunk being lowered.

The Glide (See Figure #9)

The athlete “sits back” and immediately and vigorously extends his right leg, driving back from the sole and then
the heel, while the left leg kicks back strongly towards the base of the stop-board.

Final Phase (See Figure #9)

This begins with a turning of the right foot and knee to the front and an extension of both legs, driving the hips
forward and upward with the body weight distributed between the two feet. The left shoulder opens to the front
and then “blocks” (ie: remains firm) as the right shoulder rises and rotates forward. The trunk takes up a
somewhat arched position due to the earlier, powerful action of the legs.

The Throw (See Figure #9)

The right shoulder and arm now push the shot forward and upward and the left shoulder continues to move
forward for as long as possible (it is important that it is not pulled back). The right leg drives the body forward
against the resistance of the braced left leg and the left leg is fully extended as the hand gives the last impulse
to the shot. There is then an immediate reverse in which a change of position of the legs takes place, the left leg
moving back, the body weight being taken on the right leg. and the trunk dropping downwards.
 JAVELIN
Rules
1. Men’s weighs 800g, women’s 600g.
2. The athlete must not turn his or her back to the landing area at any stage during their approach and throw
3. Athletes must throw the javelin over the upper part of their throwing arm, and they must not cross the foul
line, aka scratch line, at any time
4. The javelin must also land tip first and within the marked 29-degree sector.

Carry (See Figure #10)

The javelin is carried horizontally, about level at the top of the head.
Elbow is bent 90°, upper arm parallel with the ground.
The body faces the direction of the throw.
The wrist is cocked, palm faces skyward.
This gives the javelin momentum in the direction of the throw.

Transition (See Figure #11)

As the right foot is planted, the javelin is drawn back.

The throwing arm is straight, the hand at shoulder height.
The shoulders rotate to the right (right-handed thrower), the tip of the javelin at eyebrow level, close to the
face.
Elbow is still high, palm up, shoulders move behind the hips.
The legs then do 5 or 7 cross-over side steps with almost a bounding motion.

The Throw (See Figure #11)

As the left foot is planted, heel first, the hips rotate to the left and start to drive forward.
Torsion is developed by leaving the shoulders and arm behind.
The left arm begins to open the body, the right elbow rotates out, javelin comes up over the shoulder.
The shoulder is pulled through, the right arm is whipped over the shoulder and the javelin is released.
The right leg then steps over the left to maintain balance.

Throwing the javelin as sport evolved from the everyday use of the spear in hunting and warfare. It was widely
practised in Ancient Greece and incorporated into the Olympic Games in 708BC as part of the pentathlon. It
has been part of the modern Olympic Games programme since 1908 for men and 1932 for women.
In 1986 the men's javelin was redesigned; its centre of gravity was moved forward by four centimetres. This
shortened throwing distances by approximately 10 per cent by bringing its nose down earlier and more steeply.
This move was made because the men, following a world record of 104.80m by East Germany's Uwe Hohn in
1984, were in danger of throwing the javelin beyond the space available in normal stadiums. In 1999, the
women's javelin was similarly redesigned

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 AEROBIC VS. ANAEROBIC
Anaerobic Energy in Track and Field
The events which use anaerobic energy as a primary source of fuel are the 60m, 100m, 200m, and 400m.
The 800m uses both anaerobic and aerobic energy by combining aerobic endurance with anaerobic
conditioning and speed.
Anaerobic simply put, means without air
The anaerobic energy system provides energy for activities that demand high intensity energy output
The anaerobic system replenishes ATP in our bodies by using glycogen as our fuel source
There are two pathways associated with the aerobic energy system
The two pathways are the alactic system and the lactic acid system.
The alactic system uses creatine phosphate as the
The body produces creatine phosphate naturally through the kidney and the liver, which is then transported in the
blood to be used by muscles.
Any activity lasting a maximum of 10 seconds, exemplified in short sprinters, jumpers, and throwers uses the
alactic system as their primary fuel source.
The majority of lactic acid is removed from muscles after an exercise by being filtered rapidly through the
bloodstream, which is then turned into fuel for the aerobic energy system
There are a variety of training methods that will help improve a track and field athlete anaerobically.
These training methods include repetition training, circuit training, maximum strength training, explosive and
dynamic strength training, and flexibility training
Track and field athletes running the 1500m, 3000m, 5000m, and the 10,000m all require long-term efficient use
of bodily stored energy that is applied in the aerobic system.
The aerobic energy system uses carbohydrates, fat and oxygen to produce glucose that is then converted into
ATP
As long as the body has oxygen, it is going to burn fat and keep the carbohydrates that are in the form of
glycogen as a back up source of energy during intense exercise.

Aerobic Energy in Track and Field

Aerobic literally means living in air.
Oxygen drives aerobic muscles, therefore the more oxygen an athlete consumes the faster and longer they will
be able to go.
It is vital for track and field athletes competing in the 1500m, 3000m, 5000m and 10,000m to train their muscles
to absorb oxygen more efficiently because by increasing greater amounts of oxygen, they will also be increasing
their endurance.
Just like power athletes train to become stronger, faster and more powerful, endurance athletes also train their
aerobic system to ensure that they will produce their maximum effort.
Several training techniques used to improve endurance include continuous training, fartlek training, interval
training, circuit training and flexibility training.
The aerobic system is an oxygen dependent energy producing system. Aerobic energy fuels the muscles with
energy derived from oxygen. What this means is that the exercise being executed must be at a constant pace
and intensity that will allow the body and it’s muscles time to replace the energy it has used, while it consumes it.
The anaerobic energy system is exactly the opposite because this system does not utilize oxygen as a source of
fuel. The anaerobic energy system provides energy for activities that mandate energy to be dispersed at a very
high rate.
The benefits of anaerobic training include that it helps you build lean muscle mass and burn calories more
efficiently in bodies with more muscle mass.
Anaerobic energy is essential in weight maintenance because it helps to burn more calories, even when your
body is at rest.
Aerobic training improves your overall health and quality of life and it can also extend your life when executed
consistently.
Aerobic exercise also burns fat, strengthens the heart and lungs, builds muscle, improves your mood, and reduces
your risk of diabetes