ATHLETICS

Important Equipmentfor Athletics

1. Stop watches 9. Clip boards
2. Whistles 10. Flags (Small and big)
Finishing posts 11. Thread reel.
3
4. PA. System (Loud speaker) 12. Lime according to the need
(White, Red, Green &Blue)
5. Measuring Tapes (100M or 60 M.) 13. Spades
6. Nails (long) 15 cm. 14. Numbers & safety pins for competitors
7. Files to keep records for various events. 15 Step ladders for Pole vault event.
8. Judges stand 16. First Aid Kit

HISTORY OF ATHLETICS
Track and field is primarily an individual sport, consisting approximately 27 to 28 different events, which were
formelly divided into track events (sprints, midalle distance, long distance and obstacle races) and field events (jumps
and throws). A primitive form was practiced in Egypt more than 4,000 years ago, and the Certain became the first
toengage in it systematically, around 1500 B.C., followed by the Acheaen Greeks. The word athlete' comes from the
Greek word 'athlos, which means competition and the word stadium comes from stadion, an ancient Greeks unit of
length (equivalent to about 180 M). Many track and field events were also practised during Ancient Olympics about
2000 B.C. Like Marathon and other races, Discus, Javelin, Long Jump etc. The history of athletics
can be traced back to the ancient times held in 13th century B.C.
ATHLETICS

Track Events Field Events

Short Distance M iddle Distance Long Distance Throwing Events Jumping Events
Races/Sprint Races Races Races

100 m (M/w) 800 m (M/W) 3000 m (WN) Shot Put (MW) Long Jump (MW)
200 m (MW) 1500 m (MW) 5000 m (Mw) Discus Throw (M/W) High Jump (MW)
400 m (MW) 10,000 m (MW) Javelin Throw (MW) Triple Jump (MW)
Obstacle Race 3000 m Steeple chase (M) Hammer Throw (M/W) Pole vault (M/W)
110m Hurdles (M) Marathon (MW) 42.195 Km.
100 m Hurdles (W) 20 Kms Walk (MW)
400 m hurdles (M/W) 50 Km. Walk (M)
Relay Race 50 Km Cross Country (M)
4x 100 mRelay (MMW)
4 x 400 m Relay (MW)
Decathlon (M): 1st day 100 m, Long jump, Shotput, High jump, 400 m.
2nd day: 100 m hurdles, Discus, Pole Vault, Javeline, 1500 m.
Decathlon (W):Discus Throw, Pole Vault, Javelin
Ist day: 100 m, 400 m
2nd day: 100 m hurdle, Long Jump, Shotput, High Jump and 1500 m.

AP SUPER PHY. EDU., GAMES &SPORTS PRAC. B0OK

 200 m.
Jump, Shotput,
Heptathlon (W): Ist Day: r00 hurdles, High and 800 m.
Javeline
2nd day: Long Jump,
& Women for Field Events, One Referce for
M/W =Men Events, One Reloree
Competition
Officials: One Referee for Track
Chief Judge and three (or more) Judges for
outside the stadium, One
One Referee for events and four Judges for
Combined Events, for Ficld Events, One Chictf Judge
and three (or more) Judges
Track Events, One Chief Judge Tine Keepers, One (or more)
for Track Events, Three (or more)
Four (or more) Umpires
each Walking Events, One (or more) Lap Scorer, One (or more)
Recaller, One (or more) Starter's Assistant,
Starter, One (or more) Chief Photo-Finish Judge.
One (or more) Wind Gauge Operator, One (or more)
Marshal,
Recorder, One (or more) One (or more) Measurement Judge
Photo-Finish Judges, Two assistant Photo-Finish Judges,
One
Two assistant Announcer, One (or more) Statistician,
Call Room Judge, One (or more)
(Electronics) One (or more) Doctor. Stewards for Competitions, Officials
One Official Surveyor, One (or more)
Advertising Commissioner,
should wear a distinct armband or badge.
and Press. Referees and judges
Competitilon Track

Track Marking: Practice Track or Small Competitions

400 m Track
200 m Track 160 m
80 m +80 m =
40 m+40 m = 80 m
1. Straight Length 400 m- 160 m = 240 m
2. Curve Radius/Circumference |200 m-80 m 120 m

120 2 x 22/7 x 2 240 2 x 22/7xr

3. Running Radius

120x7 120x7 240x7 240x7 38.18

= 19.09 2x22 44
120
C 2nr 2x22 44
38.18 0.30 = 37.88
19.09 0.30 18.779
4. Marking Radius for Bordered Track 38.18-0.20 = 37.98
bordered track 19.09 -0.20 18.89
Marking Radius for non
be
standard Track is 400 m Track can
-

Track Marking: There generally two types of track-400

are
But a m and 200 m
minimum six (6)
Cinder, Synthetic. It has maximum eight (8) lanes and
laid of various types of surfaces like Clay, Grass, be organised in sUch a tracK.
lanes. Two hundred M track is a practice
track and no standard competition can
circles which is
Track consist of two straight and two
400 m 2 straight + circumference of circle (2T r).
=
comes out to be 38.18 m
with the straight of 80 m. Therefore the radius
In standard track there are eight lanes radius. (to avoid fouls) which
Where as track is marked 30 cm. in side the R
which is known as Running Radius (R.R.).
comes out 37.88 m as known
as Marking Radius (M.R.)

Start for
3000 m & 5000 m Start for
Start tor
1500 m
m

Straigh1 80 m -

MarkingRadius
Discus throw High Junp 37.88m

400 m TRACKHammeihro

Shot put
m
Javelinthrow
Width of Width ofLme
Line 5 cm
1.22 c

Start for Finish tor Stagger

Assembiy100 for women) for S00 n
400m, 800 m. 10,00 mStart tor
Stagger for
400 m
Start for 10,000 m hurule (for women)
110 m hurdle Fig. 400mTrack (Standard Track)
AP SUPER PHYSICAL EDUCATION, GAMES &PORTS PRACTICAL BOOK
 and two curves
or
consists of two straights athlete is at advantage
A track in curve, so that no
of outer athletes while running
point this formula:
Stagger It is the starting
diferent lanes. Stagger for
diferent lanes are calculated through
while running in
disadvantage [W (n-1)-0.10] 2T
n= Lane number
1.22 (Width of lane) Race
Where:W=
Stagger for 200 m
400 m race
Stagger for
.
Lane =0 Il = 3.52 m
Lane 7.04 m
I. Ill 7.35m
7.67= 14.71 m
Lane =7.04+ 22.38 m
IV = 11.19 m
7.67
V. Lane =14.71 + 30.05 m
V= 15.02 m
. Lane =22.38+7.67 VI= 18.86m
Lane 30.05+ 7.67= 37.72 m
VI. VIl 22.69 m
37.72 + 7.67= 45.39 m
VIL Lane =

VIll = 26.52 m
45.39 7.67 = 53.06 m of 400 m).
in 200 m track is same as that
Lane = +
VIl.
and 200 m race as above. (Stagger given
in 400
These staggers are given
and in 200 m half stagger given.
is
In 400 m race full stagger curves stagger or arc
start (Achlon stagger)
in long distance races are known as
Other type of stagger given Javelin 7 cm.)
track are marked 5 cm
thick. (Except the arch of
Line: All lines of
athletes run between two
lines with the width of 1.22
m or 4 feet.
where
Lane -It is the place between two runners in
which they
This is the specific distance
Exchange Zone It
is used in relay races.
on each lane.
distance marked with indication
exchange their baton inrelay races. It is 20 m
Exchange zone area in relay
10 M Non-
20 M
Zone
Exchange Zone Start
EXchange Zone
Exchange Point

Check mark
Starting mark for

outgoing Runner

and takes start as

Outgoing runner stands here
this area 'passive zone hits the start zone mark
Outgoing runner recieves the baton soon as incoming runner

Track Events
races are a
distance races. Some of obstacle or
Hurdle races and relay
It consist of sprint middle and Iong
time.
part of it. In these track events we complete against
(A) Sprints :-100 M, 200m, 400 m several
with full speed and maximum strength. Sprint events involve
Sprints are short distance races which are run

best times of the heats, run in the final.

series of qualifying heats. The 8 runners with the
has three phases : (a) Acceleration
Sprint races require fast reaction time, speed and maximum strength. Sprint
phase (b) Maintain phase (c) Finish phase.
(AP SUPER PHY.EDU., GAMES &SPORTs PRAC.BOOK
 Elongated
(i) Medium (i)
Types of S t a r t
Bunch
sprints): ()
(a) Crouchstart(for middle & long
distance races)
start (for
(b) Standing Downward or Non-visual Exchan
start (tor relay races) or Visual Exchange
(i)
(c) Flying type (i) Upward
leap in
Baton exchange
Teachinges
the th
Crouch Start distance between
where the
In this kind of Start, (A)
Start. (A) 72.5
(i) Bunch is approximately
12 inches), and the rear block
30 cm. (10 to such a
blocks is 25.5 to bends on a block in
the starting line. The athlete
away from
cm (29 inches) front foot are in the
same

the back foot and the heel of the 48 cm

- 72.5 cm
manner that
the toe of hands parallel to
the starting line. The
should form a bridge behind Bunch Start
line. The fingers the Set
shoulder width apart. When
the arms should be approximately
each other,
This position is unstable but provi
are brought upwards.
Position' is ordered, hips
(B
fast reaction for coming start.
between two blocks is 35 to
Medium Start. In this distance
(i) (B)
block and the
53 cm (14" to 21") and the distance between the first 85.5
37.5 Cm
cm -

kind of
starting line is 37.5 cm. inches). Mostly the athletes use this
(15 Medium Start
start. The shoulders and the hips are almost at the same height.

distance between the two blocksis

(ii) (C) Elongated Start. In this start, the
athletes who are tall.
between 60 to 80.5 cm (24" to 28"). This start is good for
2 5 cm
1.02.5 cm

How to take Start Elongated Start

the
The runners will stand on the starting line or assembly line alert physically and mentaly. Runners will wait for
command of the starter and have deep breathing.

f
STARTING PHASE AccELERATION PHASE FiINISHING PHASE
The command for all the races all over world is the same."On your marks", 'Set, 'gun shot' or 'go'
Starting Technique
(a) On your marks : On this command the runner's hands are parallel to the starting line and approximately
shoulder widlih apart. The front leg is forward in the starting block with the position knee resting on the track and neck
relaxed see at the distance of 2 to 3 m. After taking this position the athlete will slide or move forward until the
shoulders are over or in front of the starting line with the body weight on the knee and fingers.
(b) Set Position. The runner raises the hips, slightly higher than the shoulders. The knees position is parallel
or at a slight angular to the track. The neck is relaxed, full concentration towards the sound of the gun. This
position is most unstable, slight push means falling in-front.

(c) "Gun Shot" Or Go : At the gun shot or at the command "go", the runner drives the arms and
legs
vigorously and lift the knees and keeping the driving, angle low and forward. It is
important that the runners
movement be forward, not upward, which is the result
of good set position.
10 AP SUPER PHY. EDU., GAMES &SPORTS PRAC. BOOK
 time or a fast start is an important requirement for a good race.
A quick reaction
the shot and push off the blocks is called reaction time.
The time taken by the athlete between gun
race is completod or finished. Finishing
Finish Line It is the line on which
events. On the finish line, the
Time Keepers and on
line is for all the track
same

of Finish sit in front of each other. Now-a-days photo

the other side of line Judges
decide the conflicting positions.
used over finish line to
finish cameras are
Finishing Technique
is considered when torso/chest
is most important. Finish
Finishing of the race
The
touches the thread or tape on finishing line.
crosses the finishing line or
region
three methods to finish the race:
athletes mostly adopt the following
Shoulder Shrug
(0) Run Throw (i) Lunge (i) The
finish the athlete,
(i) Run Through. In this type of
consideration of finishing point, the
without keeping the Run Through
destination with full speed without
athlete reaches the
down. It is called run through
method.
slowing

action is done by the athlete when

(i) Lunge. This
ahead. The athlete bends Lunge
the finishing line is just one step
both arms backward and tries
to touch the tape on the

finish line with his chest or torso.

shoulder and the arm of

(iii) The Shoulder Shrug. In this kind of finish one

backward and try

moved forward while the other shoulder
moves
that shoulder are

to touch the tape on thefinishing line. Shoulder Shrug

an athlete's ability and choice.
athlete is free to adopt any method. It depends upon
Any The speed
includes the races between 800 m. to 1500 m.
Middle distance races
(B) Middle Distance Races:
success if he possesses both these qualities.
and endurance required in such races. Athlete gets
are
the end by putting in full vigour and
in such races and the race is won in
Mostly uniform speed (pace) is kept As far as possible, strides
start is taken from the standing posture.
speed last 300 or 350 m. In 800 metre race, to the
technical race and it requires lot of planning according
should be less as compared to sprinters. It is very
opponents.
distance. Generally
(C) Long Distance Races: As the name signifies, Long Distance Races cover a very long
Cross Country and
the distance to be covered is more than a km. 3000 M stteple chase; 5000 m; 10000 m;
Marathon races are considered as long distance races and road races are over 10000m race. The endurance
the right time. Those athletes who learn
counts in these races. The athlete has to put his energy and endurance to
this art get success in long distance races.
almost straight, bends a little in the forward
In these races except in the beginning, the athlete keeps his body
are loosely lifted in the forward direction
and
direction, keeps head straight and eyes fixed on the track. The arms
bent at the elbow and fists are naturally closed without any tension The forward action
of legs and arms should be
foot should come in contact
natural one, without much effort and use of strength. While running, the toe part of the
be short and
with the ground. Greater push is obtained with the help of toes. In such races, the strides should
uniform. The body should be relaxed throughout the rac.

11
AP SUPER PHY. EDU., GAMES& SPORTS PRAC. BOOK
 (D) Hurdle Races :- It includos of 100 m
(womon), 1 10 m (mon), 400 m (M & W).
In hurdle races runnors run in their own or alloled lanos. Thoro
10 hurdles in each
are
athletos constantly altornate
betwoen sprinting and running over the lang, In tha00 ...

down any number of hurdlos without penally, but

obstacls hurdles. Runners can races,
touch or kn
disqualiflod if deliberately knock down the knock
foot outside a hurdle. One is not allowed to knock
down the hurdles with
hurdle or place lars .
hand or

Distance of race Height of Hurdle Races

hurdle Distance of Ist Distance between Distance of last hurdle
hurdle from start hurdles
100m (W) 84 from finishing line
m (24) 13m 8.5 m 10.5 m
110m (M) 1.06 m (3)
13.72 m 9.14 m
400m (M) 91 14.02 m
m (3) 45 m 35 m 40 m
400m (W) 82 m (2)
45 m 35 m
Technique of High Hurdles 40 m

Start and take off: The runner starts like

over or cross over
a
sprinter. He accelerates in his first 4
before the hurdle.
the hurdle by
straightening his torso in other 4 strides and takes offstrides, then prepares to run
between 1.9 m and 2.35 m

A
(a) Flight:The athlete tips his body forward and looks toward next
(b) Landing: The hurdler lands hurdle.
about 1 m away from the hurdle and
stride. The angle plays a immediately regains impetus for the next
major part in this forward movement.
(c) Run over
between hurdles: The athlete accelerates for 3 strides. The last
is shorter and higher. stride before the next
Speed is maximum between the hurdles takeoft
and stride
rhythm must never be interrupted.
12
AP SUPER PHY. EDU.,
GAMES&SPORTS PRAC. BOOK
 100 m and 4 x 400 m racos In this a toam of four runners runs, (f16 ty tri
E)Relay It inchudos 4 x

exchangø zone (20 m).

Uxchango the baton (a hollow rod) spocifliodd
in aroa
Nitthout stoppiny. 1hoy

Non-Visual Mothod

Visual Method
Methods of Batton Exchange

FIELD EVENTS
jurmp, (Hop step and jurnp) Pols
It onsists of jumps and throws: Long jump (Broad jump), High jump, Triple
events we compete against height and distance6
Vault, Shot put. Discuss, Javelin and Hammer throw. In field

Jumping Events)
(A) LONGJUMP/BR0AD JUMP
order determined by a draw. Athletes have 1h rninutes too
Each qualitied competitor makes 3 jumps in an to sach
for 3 more attemps for finals. The ranking is established according
make each jump. The best 8 jumpers go
line.
compettor's best jump. The valid jump is counted
from the nearest imprint/mark towards scratch
There are generally three techniques performed:
Sail: (Usually performed by untrained athlete)
arc/curve of body during flight.)
()Hang: (Good athletes perfom this by
this. It seems as if they are doing cycling in air)
(m) Cyclic hitch kick: (Very good jumpers perform
Technique of Hitchkick
relaxed and he takes long strides. Individuals vary for
Approach The jumper accelerates. His body is
in 12 strides and other in 16 strides. So one has to
acceleration, some individuals pick up speed in 14 strides, some

adjust accordingly.

Link between approach and takeoff: Maximum speed is reached in the 2 strides before takeoff. The takeof
board has to be stamped hard with fat toot to get maximum spring or push Irom the board. The movement of tho body
will be upward and forward. For proper takeoft the centre of gravity should be slightly ahead of the point of tho

application of the power.

AP SUPER PHY. EDU., GAMES & SPORTS PRAC. BOOK -13
 flat on the takeoff board,
off on o n e foot, placed in
Takeoff: Jumper pushes his arms remain a
attain height and
shoulders rise to help him
while his
running position. do not
when he is in the air
The movements of the jumper makes
Flight forward. The hitch kick
or extension
but keep him tipping
from
change his trajectory best possible landing so
balance and prepare for the
help the jumper to keep his
styles
shortened.
that the jump is not unnecessarily
The athlete throws his
and arms forward to land as far as
legs
Landing athlete benefits
As the action in air ceases, the
possible from the takeoff board.
the legs as completely as possible. At
that time the
by arising and extending
head should be forcefully brought down to the thighs. The arms work in conjunction

with the head, they swing from behind and over the top down and post the
egs. When the feet have contacted the pit, both arms must be brought forcefully
to keep the athlete from faling backward. Whether landing will be in a sitting or
tucked position depends on the ability of the athlete.
A

9M to 1OM
Runway 40 m

Landing area

A Plasticine Indicator = 10 cm
B Take off Board 20 cm B m- 3 m
-Long jump Pit
(B) TRIPLE JUMP/HOP STEP AND JUMP
For qualifying, athletes have 3 attempts. The
attempt must take place within
1.5 minutes. It is a foul if the athlete begins the
attempt after having crossed the
takeoff board or does not reach the
landing area after the jump. Best eight
jumpers
gets three more jumps or chances for finals.

Technique: There are three techniques (i) Flat (i) Steep Mixed.
(ii)
Graph is showing the vertical and horizontal
height gain during jump
Flat Tech.

Hop Step Jump

34% 30% 36%
Steep Tech.
Horizontal Distance
Hop Step Jump
38% 30% 32%
Horizontal Distance

Mixed Tech.

Hop Step Jump

37 % 30% 33%
Horizontal Distance
Approach: The length of the approach
athletesgenerally choose to run about 40 m, sprint is not limited but
to perform a
acceleration. If they have too much controlled
when they start the
speed, they will lose their balance
jumping process. (Takeoff).
14 AP SUPER PHY. EDU., GAMES &
SPORTS PRAC. BOOK
 foot the takeoff board
Hop The athlete places his on

him down. His impetus is

without looking at it, which would slow
While he is in the air, he uses his
more horizontal than vertical.
takeof leg goes from behind to
arms to his balance as the
keep
front of the jumper.
Almost as soon as his landing leg pushes off, the
Step forward as he stretches to
moves
knee of the jumper's free leg
possible.
jump as far as
He
off one foot. (Left or right foot).
Jump: The athletejumps
technique, but at a lower speed.
uses a long jumping
or hitch-kicking, the jumper brings
Landing: After extending
distance upto 18 m
his legs foward. A good triple jumper covers a
between the takeoff
board and the landing area.
(C) HIGH JUMP

athlete tries to clear maximum

It is a jumping event in which an

determines the order in which

height with one leg take-off. A draw
at a time, then
jump. Officials raise the bar by 5
cm
athletes will
height to a minimum of 2 cm after a certain
reduce the difference in
minimum qualifying height, which
height. The event organisers set a
Athletes can take
must be jumped successfully within 3 attempts;
For strategic reasons, a
1% minutes or 90 seconds for each attempt.
or he can
competitor may choose not to junmp the qualifying height
miss any height or heights and begin to
make attempts at any
cleared, the
height. Once the first height has been successfully
at wil. The junp must
athlete may jump any of the ensuring heights
eliminated from competition
be made off one foot only. An athlete is
after 3 successive failures.
four techniques of High Jump:
Technique of High Jump. There are
over bar and landing
(a) Scissors Jump: Crossing legs alternately
on feet.
over the bar and landing with the
(b) Straddle Crossing by rolling
with left leg and vice
opposite leg. If takeoff is with right leg then landing
versa. Jumping angle from cross bar is 35° to 40°.
bar and landing with
Western Roll Crossing by rolling over
(c) the
back Jumping angle is 45° from the cross bar.

(d) Fosburry Flop: This is latest technique in which body curve/arc

is used to clear the bar with the back and landing on shoulders.

Technique of Fosburry Flop

1. Start: Before starting, the athlete spots on the ground the exact
place from where he will begin his run, make his curve and takeoff as a
function of how many strides he will take. High jumpers run an average of
12 M between the start and the bar. In this style one adopts an angular run
way.
15
|AP SUPER PHY. EDU., GAMES &SPORTS PRAC. BOOK
 2. Approach: The athlete accelerates moderately for about 7 long strides, during which his speed might reach
8 metres per second. In the next 3 to 5 strides, he resists the force of the curve so that he does not slow down. Ha

begins to increase the frequency of his strides.

3. Link between approach and takeoff In the
second-to-last stride, the leg on the outside of the turn is
bent, while the other leg, which will become the takeoff
leg, is fully extended.
4. Takeoff: The athlete pushes strongly the takeoff
leg. This push enables him to prepare for the rotation that
he will make with his legs, hips and shoulders.
5. Drive: This is the extension of the
athlete relaxes his
takeoff. The
body to concentrate on position and
continues his rotation by raising free leg to the level
of his takeoff leg to for
prepare achieving a horizontal
position, with his back to the crossbar.
6. Arc:By tipping his shoulders back and
his heels under his
bringing
thighs, the athlete arches his body,
enabling his hips to rise over the crossbar. The athlete'ss
centre of gravity is sometimes
underneath the bar.
7.
Landing : When his hips have passed the bar, the athlete
rapidly. Forming this angle with his body enables him strongly
and legs very flexes his hips, which raises his
chhest
for landing on his to avoid contact with the
shoulders. corssbar and prepare
THROWING EVENTS
(A) SHOTPUT
Shot-put is a
throwing event. In this a metallic ball is pushed from
shot for the Men 7.260 a
throwing circle. The weight of the
Kg., for Women 4
Kg. Men youth 5
Kg. Kg and Men Junior 6
To
qualify competitors make 3 throws. The
attempts. A white flag indicates that the best, 8 throwers take 3 more
throw is valid
means that it is a foul or if the throw is out
or good, while a red flag
of the
leaves the
throwing circle before the shot throwing sector, if the
athlete Throwing Sector
the top of the lands, or if the
athlete's foot touches 34.92
stopboard, toe board, in those cases also it is
called foul. 1.22 m
Parry O'Brien Technique: In 1952, an American
throws with his back Parry O'Brien began his
towards the direction of the
sector. Because this thrower or towards the 0.75 m
and improved his
gave him an extra
quarter-turn, it increased his
throwing 2.135
5 mm
m

1. Grip: The
performances about 1 m. propulsion
shot is placed
hand or on the where the fingers meet Fig. Layoul of Shotput
base of the the palm of the
and guide the fingers.
shot. The other
The thumb and
little finger
or force. three middle support
fingers are used for power

16
AP SUPER PHYSICAL EDUCATION, GAMES I
 under
2, Shot Placement. The shot is placed on the neck
underneath the ear or shot is placed on the clavical
the iaw bone
or collar bone.

stands at the back of the

Starting Position:The putter
3.
foot in the 11 o'clock position on the line of
circle with the right
the eyes focussed on a focal point in
direction. The putter keeps
circle with the non-throwing arm and shoulder kept
the back of the
held back.
square and
4. Glide: From the starting position, the body weight drops
down over right leg raising the left leg. The left leg makes an
the
motion towards the throwing direction. At the same
easy swinging
action across the circle. This
time the right leg begins its pushing
is a ball to heel motion that causes a stretching action, not a hopping or jumping movement. As the body weight
moves toward the front of the circle the right leg snaps underneath the thrower to the middle of the circle in the 9o'
clock position. The left leg bands at the same instance in the 5 clock position just to the left of the line of direction.

5. Throwing (Power) Position: This position at the front of the circle is called the power position: it is the key to
a successful thrower. Hiting this position correctly for a right- handed thrower means the feet and hips are turned to
the left side of the circle, the head facing the back of the circle, bodly weight over the right leg and the right and leftleg
bent on knees.

(B) DISCUS THROW

Weight Outer Dia Thickness
Axis
Y
of Metal Rim at centre
44 to 46 mm
Simm,
2 Kg (Men) 219 to 221 mm

1.5 Kg (Men youth)

50-57mm
-
1 Kg (Women) 180 to 182 mm 37 to 39 mm
Men 219-221mm
(Youth, Junior) Women 180-182mm

Technique of Discus Throw DISCUS

The hand is placed flat on the discus which is held at the first knuckles of the fingers and fingers slightly
spread and the thumb is used for balance. During the throw,
the speed of rotation keeps the discus under the hand. centre line

Scm
1. Swing: Ina swinging, rhythmic action, the athlete moves 34.92

the discus back and front in a movement that follows the arc of the
rotation to come. Thrower arms and shoulders are relaxed and he white lines

concentrates intensely. 75cm min.

2.
Spin: During a one-and-a half turn rotation, the athlete's 90
body, accumulates as much energy as possible. A right handed
thrower pushes powerfully off his left leg, while his left arm acts
as a
counterweight along the axis of the shoulders. His feet leave
the ground momentarily.

Fig.Layout of Discus Throw

| AP SUPER PHYSICAL EDUCATION, GAMES& SPORTS
PRACTICAL BOOK 17)
 the moveri
are
behind
tixed
visual reference
spots a
arms
and
moment,
the trunk the
thrower
last
Upto the
movement,
Drive:
3. but complex
this short
his balance during
maintain

his body. The discus is releaseri in

as a lever, the athlete quickly straightens
4. Release: Using the right leg
the arm is whipped around.
explosive motion as
(C) JAVELIN THROW

Weight Length
260 to 270 cm
For Men800 gm.
220 to 230 cm
For Women 600 gm.

4.00m 5çm
5cm 75cm R/2m
30m
5cmx 5cm 20m
4.00m
8.00m 7cm
5 Cm. ***
-4Um
60m
Am

1. Start: The athlete visualizes the series of

movements he will make. His
relaxed and chest muscles are stretched. throwing shoulder and arm a

2. Run
up: The thrower
concentrates his energy and looksruns 10 to 12 very quick strides,
18 straight ahead, running to accelerating to reach at moderate peed.
gain momentum.
AP SUPER PHYSICAL
EDUCATION, GAMES & SPORTS BOO
PRACTICAL
 athlete turns to the
side
strides, atleast 5, the
first step is stressed, and in the following
The
3. Run to plant maximum amplitude
for the throw.
cross to provide
and his legs

almost at the same time. The athlete keeps the

last two strides, the
feet touch the ground
4. Plant: In the tense at that time. He
concentrates on

as long as possible. His body is extremely

javelin behind his shoulder
as possible.
making as energetic a throw
relaxing his muscles and

powerfully with an explosive

is thrown
5. Release The athlete suddenly stops running and the javelin
the javelin, the
movement of the shoulder and arm muscles.
Because of the extreme accuracy required for throwing
for the javelin is between 25° and 40°. (Varying
thrower's arm must be very flexible. The optimal throwing angle
according to wind direction.)
POLE VAULT

Pole-vault is the most complicated event in athletics. No event needs as large number of actions/activities as

are needed in pole vault while taking off. So one has to face many difficulties while teaching and learning it.
Holding and carrying the Pole
Mostly the pole is held in the left hand with palm facing the ground. The right hand
ards the end of the pole on the back of the body, near the hips on the right side. The
left arm makes an angle of 100 at the elbow while holding the pole.The pole is held with
the hand keeping the waist straight. The pole is pressed downwards by holding it with the
right hand between the thumb and thefirst finger. Both the elbows make an angle of 100
The distance between both the hands is between 60 cm to 90 cm. This distance depends
on the structure of the body of the pole-vaulter and also the convenience
on
(comfort),
while running with the pole in hands.
1. Walking with pole kept overhead. This takes longer time to bring the pole near the box. So this method is noo
worth adopting.

2.Walking with pole kept at the level of the head. Most of the pole vaulters of the world adopt this methoa. in
this method, the end of the pole is just near the head and in a straight line to the shoulder.
AP SUPER PHY. EDU., GAMES & SPORTS PRAC.
BOOK 19
 mothods. that the height of
the tip of the
3. Pole c a n be
carried by three draw-back of this type is
head. The main vault.
carried above difficult part of the
The pole is is the most
(a)
tip of the pole is usua
which
shift and plant,
forces the need
for good timing in the
used and
recommended
method. The
ualy
This is the most widely
(b) The medium carry. shoulder.
to the left
at about head height and is opposite
kept

(c) Low Carry. In this method, there is a great stress on the arms which results in fatigue tothe body before i
reaches the box. This is the least used type since the low position of the pole forces a wide hand-spread and makes the
shift and is difficult to execute.

TECHNIQUES OF POLE VAULT

(1) Approach Run. The pole-vauter gets confidence when he starts getting the correct approachrun.The action
following this can be thought of afterwards. The best method to follow is that a line be drawn
with lime and the athlete be asked to run a distance of about 50 m along with this.
There should be only one check-mark in the
approach run of the pole-vault. The length
of the approach run should be between 40 to 45 metres. There should be enhanced
the last 4 to 6
speed in
steps.
(2) Locating Take off. While planting the pole in the box, hold the
above the head with both
pole about 30 cm
hands-right hand above and left below, knee bend in forward direction,
and pole in the run-way.
(3) Planting the Pole with two Steps. This action will start two
take-off. The right foot will be put forward. Take both hands
steps away from the
in forward and in
The right hand will be raised above the head at the upward direction.
time when left fc t is
Elbows will be swung and right knee will be lifted. Now look
brought forward.
upwards from above the left elbow.
(4)Take off. While taking off, the right knee should come forward. In this the
body is lifted and chest is pulled
toward the pole. Now, pole faces the chest. While leaving the
ground, the hand and the arm are straightened. During
swing the right leg lits upward facing the chest.

20 AP SUPER PHY. EDU., GAMES& SPORTS PRAC. BOOK

 (5) Hanging Practice with the Pole. One companion will hold the pole, the athlete will hang by pole while
jumping. At this time, both the arms will be straightened and the pole touching the chest/breast. The other companion
will straighten the pole. At this time, the pole-vaulter will land on the ground on the other side. This action can be
practised from a height.
(D) HAMMER THROW
Length and Weight of Hammer
For Men Length 117.5 cm. to 121.5 cm. Weight 7.26 kg.
For Juniors Length 117.5 cm. weight 6.25 kg.
For Women Length 115.5 cm. Weight kg.
The development of Hammer throwing over the last 65 years may be broadly divided into four phases.

TEACHING STAGES OF FOUR CYCLE SYSTEM OF HAMMER THROW

1. Initial position. The main purposes of the initial rotation are as under:
To bring the body and the hammer into motion from the state of rest and to prepare the thrower mentally.
() To start the motion which later on changes into rotation.
2. Conduct of the Rotation. Actually two rotations CL
are required for the head of the hammer to attain the required
speed. With the help of the straightened arm, the hammer 34.920
should be lifted, after bending it towards the right of the
WHITE
body and the arms, upto the level where the head of the
LINES
hammer attains the height of the knee. Keep tight the wire
75 cm
of the hammer. min

Now bring forward the trunk of the body and shoulder *** *********** ********.

&straighten them so that the head of the hammer comes to 5 Cm 2.135 m

the right, and forward from its initial position and also come 5m
above the thi ower. As soon as the platform comes in front
of the thrower of the hammer, the weight of the body should
be shifted from the right to the left foot before advancing
LAY OUT OF HAMMER THROW
towards the right side. The hammer should be brought in
line with the projected left foot. As soon as the hammer
reaches the left side, the left shoulder should be bent. This
the left elbow downwards. The right elbow will be in
will bring
the bent position. The weight of the body will again be
changed so that the right hip be ahead of the head of the
hammer in the opposite direction. In this way, bending the
left shouider and rotating the
hips help in keeping of the
hammer on the highest point above the level of the left
shoulder and it also helps in
maintaining
the levelled path of
the hammer.
As soon as both the arms and the handle of
the
hammer pass above the forehead of the
thrower, the
shoulders, immediately rotating towards tne back, should
be brought to the right. This will
enable both the arms to
come in line with the hips a little
before the shoulders attain
this position. Thus the hammer will
again come to the position
from where it started the circle.
The hammer should be under the
control of the hips to keep its head flat & smooth.
forward direction, the As the hammer pulls n
hips should be pushed to the backside. Simultaneously the
to the other, but
keep in mind that the hammer should be taken to the back of
weight should be shifted from one hip
shoulders and arms.
AP SUPER PHY. EDU., GAMES & SPORTS
PRAC. BOOK
21
 with the
accelerated speed. The speed sh.ad should
one, but
accordance
with the first
will be in
The second rotation be medium.
much. it should
than the first one but not too
more

Relasing of Hammer round shows

that the action of releasing
the releasing the hammg
of the 4th
at the end heel.
foot on the ground line with the left
Coming on the right The right toe will be in
each other.
feet will be near hammer correctly. The right foot oh.
has started. Both the
come fast on the ground in order to
release the
shou
)The rightfoot should
foot.
be a little behind the left the shoulder. This will produce a
the left foot and the hammer behind
should be on
(i) The body weight
torque in the body. 6.00m.
rotate on the left foot
with hammer between
(i) At this juncture, of the hammer 4.20 m.
hammer upwards. The velocity
the two feet. Now pull the
the way to throw the hammer. B4
will be increased and it will open
The left foot should remain fixed in
its position. Take the right
(iv)
will make a way for
foot and knee inward. Fixing the left foot in its position 4.00 m
the hammer to be thrown. At this time, the hammer will
be in line with the
shoulder. This will complete the inward rotation of the right foot. 0.80 m.
(v) When the hammer reaches the left shoulder, the hip will be
3.50
m.
advanced, shoulders will be brought backward and hammer in the reverse
of the lifting path. This will be done very fast. The hammer will first be
released by the right hand and then by the left hand. In this way, the 2.74 m.
hammer will be released at an angle of about 340-920.

TERMINOLOGY OF ATHLETICS
Decathlon It is a ten events competition for and held in two
men women days.
Pentathlon The pentathlon for women consists of five events, which are held on one
day in the
following order.
Heptathlon This is the event for women which includes seven
events, and shall be held on two days in
the following orders.
Disco put It is a shotput style by taking rotation in the throwing circle like
women. discus. There are for men&
Hurdles These are the events in which athletes run over the obstacles or hurdles which
hurdles. Therefore men & women. are called
Stagger It is the distance
given for each lane to
increase in radius. compensate the excess distance increased due to
Marathon It is road race which is
a
run in the track and on the
(26 miles 365 yards). road, its distance is 42.195 kilometres
Torso It ispart of the body (Chest). It is below the
a
Crossbar The bar which a
high jumper or
neck and above the
stomach.
Flight It is pole vaulter must clear.
Heat crossing over the hurdle.
akeoff Board Preliminary race whose winners quality for the
A board from
which the long semifinals or final.
rial
An attempt in a field jumper or hop step jumper takes off.
event. (Jump or
Pgging When the tip (nail) of the Throw)
Javelin touches the
-ctor Throwing area is called sector grounds, it is called pegging.
ton A baton is 30 cm (within the valid area) or (where the
long metallic hollow rod or implenent should
weight is 50 gm. It is used for pipe with the circumference of 13 cm fal
relay races. and
AP SUPER PHY. EDU., GAMES &
SPORTS PRAC. BOOK
 called
a r e a or it is
races. It is 20 M long
exchanged during relay
which baton
is
The area in
Exchange Zone exchange zone. team.
of each
line.
by four (4)
persons
scratch
r a c e run is called
It is a
Javelin throw
line which
thickness of
Relay It is conducted.
are
Scratch Line events of r a c e s
Where
track is called
one lap or lap.
Track One round of 400 m
IMPORTANT ATHLETIC MEETS
Lap
Athletic Meet.
2. Asian
Athletic Meet.
1. Olympic Athletics 4. World
Athletic Cup 6. World Marathon
3. European
Owens
Athletic
Athletic Championship
5. Josse 8. National
Athletic Trophy Athletic
10. World Inter University
Tito
7. Marshal Championship
Athiletic
University
9. Inter
Championship
MEETS
11. State Athletic VENUES FOR ATHLETIC
IMPORTANT
Stadium, Hyderabad (Andhra)
Ludhiana (Pb.) 2. Lal Bahadur
University,
1. Agriculture
Delhi
4. NIS Patiala (Pb.)
Jawahar Lal
Nehru Stadium,
3. Trivandrum
Gwalior (M.P) 6. University Stadium, Thiruvananthapuram
5. LNIPE 8. University Stadium,
Mumbai
7. Molabar Hills,
10. Chennai
Kolkata
9. Salt Lake Stadium,
SPORTS AWARDS
(1963), Makkhan
D. Souza
Tarlok Singh (1962), S.
Awardees. G. S.
Randhawa (1961),
Kumar (1967), Bhim Singh
The Arjuna B. S. Barua (1966), Praveen
Powel (1965), Ajmer Singh (1966), M Singh Gill (1970),
Edward Sequeira
Singh (1964), K. L. (1968), Harnek Singh (1969), Hari
Manjit Walia S. S. Rajput (1974),
(1967), Joginder Singh, Sriram Singh (1973), T. C. Yohannan (1974),
Suresh Babu,
Chauhan (1972), Satish Kumar (1977-78),
(1971). Vijay Singh Geeta Vutshi (1976),
Bahadur Singh, Ali (1981), Charles
Chand, V. Anusuya Bai (1975), (1979-80), Gopal Saini (1980-81), Sabir
R. Gyanasekaran Rajkumar, Shiny K.
Angel Mary Joseph (1978-79), MD. Valsamma (1982), Suresh Yadav, P. T. Usha (1983), Balvinder
Borromeo (1982), Chand Ram, Suman Rawat (1986),
(1985), A. J. Sumariwala (1985), SM Marcy
Abraham (1984), R. S. Bal,
A. Aggarwal Ashwani Nachappa (1988),
Vandana Shangbagh (1987),
Singh, Kutty (1994),
Singh, Vandana Rao, Bagicha Bahadur Prasad (1992), K. Saramma (1993),
K. C. Rosa
Kuttan (1989), Deena Ram (1990), Neelam J.Singh, Rachita
Bhaduria, Padmini Thomas (1996),
Shakti Singh, Jyotirmayee
Sikdar (1995), Ajit Sunita Rani, Gurmeet Kaur, Capt.
Singh, S.D. Eshan (1999), Gulab Chand,
Mistry, Siri Chand, Paramjeet Bahadur Singh (2002),
K.M Beenamol, Rachan Govil (2000),
Praduman Singh, Venketarappa (Handicap), Anil Kumar (2005), Manjit
Soma Vishwas, Madhuri Saxena (2004), J.J. Shobha,
Anju Bobby George (2003), (2010), Preeja
Kaur (2006), K. Sinimol (2009), Krishna Pania,
Joseph Abraham, Jagseer Singh (Para Athlete) Ramkaran
Ramdas Raut (2012), Deepa Mallick (Para Athlete)
(2012),
Sreedharan (2011), Sudha Singh (2012), Kavita
Poovamma (2015)
Saroha (2013), Tintu Luka (2014), M R
Singh (Para Athlete) (2012), Amit Kumar
Saini, Hargobind Singh, Kenith Owen
The Dronacharya Award (for Coaches). O.M Nambiar, Joginder Singh
K. Prabhu., Anju Bobby George, R.D. Singh (2009),.
Bossan, Prof. Karan Singh, Ilyas Babbar, Bahadur Singh, Uday
Kuntal Rai (2011), Varinder Punia, J.S. Bhatia (2012), K.P. Thomas (2013)
Geeta Jutshi,
The Padma Shri Awardees. MilkhaSingh, Kamaljeet Sandhu, Charles Bromeo, Chand Ram,
P.T.Usha, Hav. Ram Singh, Shiny Abraham, Sunita Rani, Bahadur Singh, Anju Bobby George.
The Rajiv Gandhi Khel Ratna Awardees. Jyotirmaye Sikdar (1999), K.M Beenamol (2003), Anju Bobby
George (2004).
Ishar Singh Deol
Chand Awardees. Labh Singh Mehental Pars Barua, Udday Prabhu (2006) :

(2006), Hakam Singh (2008), Parshuram.

National Competitions: National Games, National Atheltic Meet, AAFI Meet.
AP SUPER PHYSICAL EDUCATION, GAMES& SPORTS PRACTICAL BOOK 23
 NATIONAL GAMES
INDIAN RECORDS (MEN)
TRACK AND FIELD

Min. Sec.

Anil Kumar 10.33 Chennai 1999

100 m
20.07 Lahore 1960
200 m Milkha Singh
Paramjeet Singh 45.7 Calcutta 1998
400 m

110 m (Hurdle) G.S. Randhava 14.09 Tokyo 1964

400 m (Hurdle) Sahib Singh 54.43 Calcutta 1999

800 m Sriram Singh 1:45.77 Montreal 1975

1500 m Bahadur Prasad 3 :38.00 Chennai 1996

3000 m Bahadur Prasad 7:56.74 London 1992

3000 m (Steeple-Chase) Gopal Saini 8.30.8 Tokyo 1981

5000 m Bahadur Prasad 13:29.70 Crystal Palace 1992

10000 m Hari Chand 28:48.72 Montreal 1976
Marathon Shivnath Singh 2:12.00 Jalandhar 1978
20 km (W) Charan Singh 1:25.48 New Delhi 1990
50 km (W) Kishan Singh 4:19.48 Cuttack 1970
Long Jump T.C. Yohannan 8.07 M Tehran 1974
High Jump Chander Pal 2.17 M
Bangalore 1993
Triple Jump M.S. Gill 16.79 M Fresno 1971
Pole Vault
Vijaypal Singh 5.10 M Trivandrum 1987
Shot put Shakti Singh 19.85 M Trivandrum 1999
Discus Throw Shkati Singh 61.72 M Bangalore 1994
Hammer Throw
Ishtiaque Ahmed 69.58 M Trivandrum 1999
Javelin Throw Satvir Singh 79.68 M Cal. Police 1998
Decathlon V.S. Chauhan
7378/7306 Points Munich 1972
4x 100 m P Baiju, Anand Shetty, 40.14 Islamabad 1989
Arjun Devish, A Natrajan
4 x400 m L. David, P. Ramachandran, 3:02.62
Bangkok 1998
Paramjeet, Jata Shanker

24 AP SUPER PHY. EDU., GAMES & SPORTS PRAC. BoOK