TRACK & FIELD EVENTS

INTRODUCTION -
Track and field is a collection of athletic events that test speed, endurance, agility,
and strength. These events are categorized into track events (running races), field
events (jumping and throwing competitions), and combined events. Both men and
women compete in these events, though some distances and specifications (such as
hurdle heights and throwing weights) may differ.

Track Events (Running Races) –

These events test speed, endurance, and strategy and are divided into sprints, middle-
distance, long-distance, hurdles, and relay races.

Sprint Races (Pure Speed)

1. 100m (Men & Women) – The fastest event, known as the “blue riband” of
athletics.
2. 200m (Men & Women) – A half-lap race requiring both speed and
endurance.
3. 400m (Men & Women) – One full lap of the track, requiring both speed and
stamina.

Middle-Distance Races (Speed + Endurance)

1. 800m (Men & Women) – Two laps, demanding both endurance and race
strategy.
2. 1500m (Men & Women) – About four laps, requiring pacing, endurance, and
a strong finishing kick.

Long-Distance Races (Stamina & Strategy)

1. 5000m (Men & Women) – A grueling endurance race of 12.5 laps.
2. 10,000m (Men & Women) – The longest standard track race, requiring
supreme stamina.
 Hurdles Races (Speed + Agility)
1. 110m hurdles (Men) / 100m hurdles (Women) – A sprint race with 10
hurdles.
2. 400m hurdles (Men & Women) – A full-lap race with 10 hurdles.

Steeplechase (Endurance + Obstacles)

1. 3000m Steeplechase (Men & Women) – Includes hurdles and water
jumps, requiring endurance and technique.

Relay Races (Teamwork & Speed)

2. 4x100m Relay (Men & Women) – Four sprinters run 100m each, passing
a baton.
3. 4x400m Relay (Men & Women) – Four runners each complete a 400m
lap.

Field Events (Jumping & Throwing Competitions) –

These events test power, technique, and agility.

Jumping Events-
1. High Jump (Men & Women) – Athletes clear a horizontal bar using the
“Fosbury Flop” technique.
2. Pole Vault (Men & Women) – Using a pole, athletes propel themselves over a
bar.
3. Long Jump (Men & Women) – A running leap into a sandpit, measuring the
farthest distance.
4. Triple Jump (Men & Women) – A hop, step, and jump sequence into a sandpit.

Throwing Events –
1. Shot Put (Men & Women) – Throwing a heavy metal ball as far as possible
2. Discus Throw (Men & Women) – A circular, flat disc is thrown for distance.
3. Javelin Throw (Men & Women) – A long spear-like javelin is thrown.

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4. Hammer Throw (Men & Women) – A heavy ball attached to a wire is swung
and thrown.

Combined Events (All-Round Athleticism) –

Athletes compete in multiple events over two days, testing versatility.

1. Decathlon (Men) – 10 events: 100m, long jump, shot put, high jump, 400m,
110m hurdles, discus, pole vault, javelin, 1500m.
2. Heptathlon (Women) – 7 events: 100m hurdles, high jump, shot put, 200m,
long jump, javelin, 800m.

Key Differences Between Men’s & Women’s Track & Field

1. Hurdle Heights: Men’s hurdles are taller (110m: 1.067m vs. Women’s
100m: 0.84m).
2. Throwing Weights: Men use heavier implements in shot put, discus,
hammer, and javelin.
3. Race Distances: The only difference is in hurdles (100m for women, 110m
for men).
4. Decathlon vs. Heptathlon: Men compete in 10 events (decathlon), while
women compete in 7 (heptathlon).

Conclusion
Track and field is one of the oldest and most exciting sports, testing raw athleticism
and skill across various disciplines. Both men and women compete at the highest
levels, with slight variations in race distances, hurdle heights, and equipment weights.
Whether it’s the explosive speed of the 100m, the endurance of the marathon, or the
sheer strength of the throwing events, track and field showcases the full range of
human athletic ability.

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LONG JUMP

INTRODUCTION
The long jump is a track and field event in which athletes attempt to jump as far as
possible from a takeoff board into a sandpit. It is a test of speed, power, agility, and
technique. Athletes sprint down a runway, launch off a takeoff board, and aim for
maximum distance while maintaining control in the air and during landing. The event
has been a key part of athletics competitions, including the Olympic Games and
World Championships.

HISTORY OF LONG JUMP

The long jump has a rich history dating back to ancient times:
1. Ancient Greece (708 BC): The event was part of the Pentathlon in the
Ancient Olympic Games. Athletes used hand-held weights (halteres) to help
propel themselves forward.

2. 19th Century (Modernization): The long jump became a recognized event in

modern athletics with the introduction of standardized rules.

3. 1896 (First Modern Olympics): The men’s long jump was included in the
first modern Olympic Games.

4. 1948 (Women’s Long Jump Introduced): Women were allowed to compete

in long jump at the London Olympics.

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Techniques in Long Jump-
The long jump is not just about raw speed and power but also precision and body
control. The key techniques used in the event are:

Hang Technique –
1. The jumper extends their body in the air, stretching their legs forward and
arms backward.
2. Helps in maintaining balance and a smooth landing.

Hitch-Kick Technique (Running in the Air)-

1. The athlete performs a cycling motion in the air, like running.
2. This technique allows for better control and greater jump distance.

Sail Technique –
1. The jumper maintains a simple upright posture with their legs forward.
2. Easier to execute but less effective for maximizing distance.

Athletes choose their technique based on their strengths, body mechanics, and
coaching strategy.

Phases of Long Jump Technique

A long jump consists of four main phases:

Approach Run (Speed & Accuracy Phase)

1. Athletes sprint 30-40 meters on the runway to generate momentum.
2. Speed is crucial, but the last few steps must be controlled for accuracy.
3. The takeoff foot must be precisely placed on the takeoff board (fouls occur if
the foot crosses the board).

Takeoff (Explosive Power Phase)

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 1. The athlete pushes off the takeoff board using one foot.
2. An optimal takeoff angle of 18-22 degrees helps maximize horizontal
distance.
3. The knee of the free leg drives upward, and arms assist in lift.

Flight (In-Air Control Phase)

1. Athletes use one of the three techniques (Hang, Hitch-Kick, or Sail) to
maintain stability.
2. The goal is to prevent forward rotation and position the body for a strong
landing.

Landing (Distance Maximization Phase)

1. Athletes extend their legs forward while keeping their upper body upright.
2. Hands should not touch the sand behind the landing point (it reduces the
measured distance).
3. A controlled landing ensures no backward fall, which could shorten the
recorded jump.

Mechanism Involved in Long Jump

Long jump is a complex event involving multiple biomechanical principles and laws
of physics. The takeoff phase is the most crucial part of the jump, as it determines the
athlete’s trajectory, speed, and ultimate distance. The key biomechanical concepts
involved are:

Law of Inertia (Newton’s First Law)-

Definition: An object at rest stays at rest, and an object in motion stays in motion
unless acted upon by an external force.

Application in Takeoff:
1. The athlete’s sprint before takeoff builds forward momentum.

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 2. The sudden force applied at the takeoff board changes motion from horizontal
(running) to a combination of horizontal and vertical motion (jumping).
3. More speed in the approach run means more inertia, allowing for a greater
jump distance.

Law of Acceleration (Newton’s Second Law) –

Definition: Force = Mass × Acceleration (F = ma).
Application in Takeoff:
1. The force exerted by the leg on the takeoff board determines how high and far
the athlete will go.
2. A stronger push off the ground creates greater acceleration, leading to a longer
jump.
3. The faster the approach speed, the more force is available for an explosive
takeoff.

Center of Gravity (COG) –

Definition: The point where the body’s weight is evenly distributed in all directions.
Application in Takeoff:
1. The athlete must position their center of gravity correctly during takeoff to
maximize the jump.
2. If the COG is too low, the jump height decreases; if too high, the athlete loses
forward momentum.
3. Skilled long jumpers adjust their body position to maintain balance while
maximizing lift and horizontal motion.

Law of Stability –
Definition: Stability depends on the base of support (BOS), height of the center of
gravity, and body alignment.
Application in Takeoff:
1. Before takeoff, the athlete’s BOS (foot placement) must be strong to generate
maximum force.
2. A low COG increases stability, but during the jump, a higher COG helps in
flight.

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 3. The athlete needs to momentarily destabilize their body at takeoff to transition
into the flight phase.

Law of Coordination –
Definition: Efficient movement requires perfect synchronization of muscles and body
parts.
Application in Takeoff:
1. The arms, legs, and core muscles must work together to maximize jump
efficiency.
2. The free leg and arm movements contribute to upward force, reducing energy
loss.
3. Poor coordination results in loss of momentum and a shorter jump.

Base of Support (BOS)

Definition: The area between the points of contact of an athlete’s body with the
ground.
Application in Takeoff:
1. A narrow BOS (one foot at takeoff) allows for better push-off and transition
into flight.
2. A wide BOS (if both feet were on the ground) would reduce the effectiveness
of the jump.
3. The BOS must be controlled to ensure a smooth transition from running to
jumping.

Mechanism of Upward Motion in Long Jump

During the takeoff phase, the athlete not only moves forward but also gains upward
motion to achieve maximum height and flight distance. The upward motion in long
jump is influenced by several biomechanical and physical principles, including:

Law of Velocity Against Gravity –

Definition: When an object moves upward, it experiences a gradual decrease in
velocity due to the force of gravity pulling it back down.

Application in Long Jump:

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 1. At takeoff, the athlete applies a vertical force against gravity to gain height.
2. The initial vertical velocity is at its highest just after leaving the ground.
3. As the athlete moves upward, gravity slows the upward motion until it reaches
zero at the peak of the jump.
4. After reaching peak height, gravity accelerates the athlete downward toward
the landing.
5. Key Factor: A higher takeoff velocity means a greater ability to resist gravity
for a longer period, resulting in a longer jump.

Frictional Force (Ground Reaction Force Before Takeoff) –

Definition: Friction is the resistive force between two surfaces, in this case, the
athlete’s shoe and the runway.

Application in Long Jump:

1. Before takeoff, friction between the shoes and the ground helps the athlete
build momentum.
2. Higher friction = better grip = more power for the jump.
3. If the surface is slippery (low friction), the athlete will lose energy and
experience a weaker takeoff.
4. Spiked shoes are used to increase friction and maximize the force applied
during takeoff.

Flight Phase in Long Jump

After takeoff, the athlete enters the flight phase, where they travel through the air
before landing. This phase is influenced by projectile motion, trajectory, and
coordination.

Projectile Motion in Long Jump –

Definition: A projectile is any object moving through the air under the influence of
gravity after being launched.
Application in Long Jump:
1. Once the athlete leaves the takeoff board, they become a projectile.
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 2. Their motion is governed by Newton’s laws of motion and gravity.
3. No additional force can be applied mid-air; the flight path is predetermined by
takeoff speed and angle.

Trajectory of the Long Jump –

Definition: The trajectory is the curved path that a projectile follows.
Application in Long Jump:
1. The ideal takeoff angle is 18-22 degrees to optimize both horizontal and
vertical motion.
2. If the angle is too low, the athlete stays close to the ground, reducing flight
time.
3. If the angle is too high, vertical motion increases but forward distance
decreases.

The trajectory depends on:

1. Initial velocity (speed at takeoff).
2. Takeoff angle.
3. Air resistance (minimal effect in long jump).

Law of Coordination in the Air –

Definition: Efficient movement requires proper synchronization of body parts.

Application in Long Jump:

The athlete must control body posture to maintain balance and prepare for
landing.

Different flight techniques help prevent unwanted forward rotation:

1. Hang Technique: Arms and legs extended to slow down rotation.
2. Hitch-Kick Technique: Running motion in the air to stabilize flight.
3. Sail Technique: Legs stretched forward early to prepare for landing.

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LONG JUMP AREA DIMENSIONS –

The long jump area consists of three main sections: the runway, the takeoff board,
and the sand pit. Below are the standard dimensions as per World Athletics
regulations:

1. Runway (Approach Path)

Length: Minimum 40 meters (131 feet)
Width: 1.22 meters (4 feet)
Surface: Typically made of synthetic track material for optimal grip

2. Takeoff Board
Distance from the pit: 1 meter (minimum) from the edge of the sand pit
Width: 20 cm (8 inches)
Length: 1.22 meters (4 feet) (same width as the runway)
Material: Made of wood or synthetic material with a plasticine indicator board to detect
fouls

3. Landing Pit (Sand Pit)

Width: 2.75–3 meters (9–10 feet)
Length: At least 7–9 meters (23–30 feet)
Sand Depth: Minimum 30 cm (12 inches) of soft, damp sand to ensure safe landings

These dimensions apply to both men’s and women’s long jump competitions in
professional track and field events, including the Olympics and World Championship

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NATIONAL RECORD –

Men’s Long Jump –

Record: 8.42 Meters
Athlete: Jeswi. Aldrin
Date: March 2, 2023
Event: Indian Open Jumpsuit Competition
Location: Bannihatti, Karnataka

Women’s Long Jump:

Record: 6.76 Meter
Athlete: Shaili Singh
Date: August, 2023
Event: Indian Grand Prix4
Location: Bengaluru

ASIAN GAME RECORD -

Men's Long Jump:

Record: 8.24 Meter
Athlete: Wang Jianan
Date : August 26, 2018
Location: Jakarta, Indonesia

Women’s Long Jump:

Record: 6.91 Meter

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Athlete: Yao Weili
Date : October 15, 1994
Location: Hiroshima Japan

COMMON WEALTH GAMES RECORD –

Men’s Long Jump:

Record: 8.41 Meters
Athlete: Luvo Manyonga (South Africa)
Date – April 11, 2018
Location: Gold Coast, Australia

WoMen’s Long Jump:

Record: 7.00 Meters
Athlete: Ese Brume (Nigeria)
Date – August 7, 2022
Location: Birmingham, England

OLYMPICS RECORD –

Men’s Long Jump:

Record: 8.90 Meter
Athlete: Bob Beamon (USA)
Date : October 18, 1968
Location: Mexico City, Mexico

Women’s Long Jump:

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Record: 7.40 Meter
Athlete: Jackie Joyner-Kersee (USA)
Date : September 29, 1988
Location: Seoul, South Korea

WORLD RECORD –

Men’s Long Jump:

Record: 8.95 Meter
Athlete: Mike Powell (USA)
Date : August 30, 1991
Location: Tokyo, Japan

Women’s Long Jump:

Record: 7.52 Meter
Athlete: Galina Chistyakova (Soviet Union)
DatReferences11, 1988
Location: Leningrad, Soviet Union

References –
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1. Jacoby, E., & Fraley, B. (1995). Complete book of jumps. Human
Kinetics.

2. Srivastava, A. K. (2005). Teach yourself long jump. Vedams

Books.

3. Srivastava, A. K. (2007). How to coach long jump. Vedams Books.

4. Hay, J. R. B. M. (1993). Biomechanics of the long jump. Journal

of Sports Science, 11(4), 379–392.

5. PS Publishing. (2023). Athletics: Mastering long jump. PS Publishing.

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