Athletics (1)
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Transcript of Athletics (1)
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ATHLETICS
ICS
Presented by
Rajan Thomas
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INTRODUCTION
Athletics comprises of Track and Field events. In the track events Competitions areconducted of races of different distances.Track events are grouped in various categories
i.e sprints (up to 400 Mts.) middle distances(800-3000 mts) and long distances (5000 andabove).Field events competitions are conducted in
jumps and throws.The third category of events is combinedevents, which include track events as well asfield events.
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The events of track and field are as follows:-
Men Women
100 Mts.
200 Mts.
400 Mts.
800 Mts.
1500 Mts
5000 Mts
10000 Mts
3000 Mts Steeplechase20 Km. Walk
50 Km. Walk
Marathon
100 Mts.
200 Mts.
400 Mts.
800 Mts.
1500 Mts
5000 Mts
10000 Mts
3000 Mts Steeplechase10 Km. Walk
20 Km. Walk
Marathon
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Men Women
110 Mts Hurdles
400 Mts Hurdles
4x100 Mts Relay
4x400 Mts Relay
Long Jump
Triple JumpHigh Jump
Pole Vault
Shot Put
Discus ThrowHammer Throw
Javelin Throw
Decathlon
100 Mts Hurdles
400 Mts Hurdles
4x100 Mts Relay
4x400 Mts Relay
Long Jump
Triple JumpHigh Jump
Pole Vault
Shot Put
Discus ThrowHammer Throw
Javelin Throw
Heptathlon
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Tournaments at Various Level Gram Panchayat Block Taluka /Tehsil
District Regional State
National
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FACILITIES
In order to impart the training and to conductcompetitions for various Track & Field events. A 200 mts or 400 mt. track is required withadequate facilities for different field events.
The surface could be the natural clay, turf,cinder, locally available material or a synthetic. Preferably the direction of the track should benorth to south.
The Track & field area should have the waterdrainage facility in order to avoid theaccumulation of water during rainy season.
Cont
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For maintenance of the track a tube well/water
system for watering the track and field area willbe required. The field area should be mowed regularly, in
case the natural turf is maintained. The manual/electrical lawn mowers will berequired for the same.To keep the surface leveled and smooth, a roller
will be required. Lime power will be needed forregular marking of the track.
Cont
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A standard track is 400 mts in length, may
have straights of 75-85 Mts.The width of the lanes 1.22 mts and shouldhave at least 6 lanes.In case the area is less a 200 mt. track may beused for the purpose.Roughly a 200 mt track can be accommodatedin a standard football ground.
A 400 mt. track will accommodate a standardfootball ground in its field area.
Cont
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A space of approximately 10Mts, may also beprovided around the track for the spectators.Sand pit for long jump and triple jump. Circles ,runway and landing sectors for
throwing events be provided
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EQUIPMENTThe equipment required for various track and
field events are as follows :(A)Track events
Lane number boxes (8)
Foul indicators (8)Smoke screen (1)Starting gun/pistol (with cartridge)/ clapper (2)Starting blocks (8)Whistles (4)Hurdles, (60-80, steeple chase hurdles ( 5)Relay batons (8)
Cont
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Finish Post (1 pair)Time keepers stand (1)
Stand for judges at finish (1)Lap scorers board (1)Wind gauze apparatus (2)Stop watches (6-20)
Flags red, white, yellow (10 each)Folding Chairs for officials (10)Black boards with stands (4)
Warning bell(1)Shoes with spikes (10 pairs)Chest numbers ( Bibs ) , safety pins(100 pairs)Lime powder white, red, green, yellow
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FIELD EVENTSJumps
Take off boards (2)Plasticine frames (2)Diggers & levelers (2 each)Sponge pit for pole vault (1)
Performance indicator boards (2)Measuring tapes (50 mt-1,30mt-1,15mt-1)Uprights for high jump (1)Uprights for pole vault (1)
High jump Cross bars (2)Pole vault cross bars (2)
Vaulting box (2),Ladder -3 mts tall (2)
Pole Vault poles (6) Bamboo Cont
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Throws
Discus- 1kg, 1.5kg, 2kg, (2 each)Shots- 4kg, 5.45 kg , 7.260kgHammer-4kg, 5.4 Kg., 7.260kg (2 each)Hammer wires and grips- 3 (10 wires)
Cage for hammer & discus throw (1)Stop boards, Circles, rims (2 each)Javelins-600gm, 700 gm, 800gm (2 each)Metal/ wooden arc (2)
Cones 10 (20-30 cm.. High)Performances indicators boards (2)Scoring tables and score sheets to be
prepared for various track and field events.
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TECHNIQUES OF TRACK &
FIELD EVENTS
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Starting
Running
Finishing
Track Events
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Starting
In sprints crouch start is used, while in otherraces a standing start is given.In crouch start the athletes use a starting block. The foot of the stronger leg is placed in the front
block.The distance of the front block from the startingline is approx. 2 foot length.The rear block in further 1 foot length away from
the front block.
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There are three commandsin a sprint start
On your marks Set Fire
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Running
Maintain the forward inclination in the first partof the race
Move the legs as fast as possible.
The arms move in a counter balancing manner.
The stride length should increase gradually .
. The Speed is maintained as for as possible
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Finish
Run through
Shoulder shrug
Dip
Usually three methods are used.
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Hurdle Events
There are four events in this category.
100 Mts. hurdles for women.
110 mts hurdles for men.
400mts hurdles for men as well as for women.
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Technique
Start
Approach to the 1st hurdle
Hurdle clearance
Running between the hurdles
Running from last hurdle to finish
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High Hurdles
In the event of 100/110 m hurdles the start issimilar to that of 100 mt. run.The placement of feet depends upon number of
strides taken by the athletes up to 1st hurdle. Usually 7-8 strides are used.After the start the hurdler attains an uprightposition earlier.
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The take off is performed from more distance in
comparison to landing. Take off leg is extended at during take off andflexed during flight.The non take off leg remains straight.
During flight the trunk should bent forward The opposite arm should move in counterbalancing manner.
Hurdle Clearance
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Three strides are used between thehurdles.
Strides are performed in acceleratedmanner.
The last stride is shortened.
Running between the hurdles
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After clearing the last hurdle, the athleteruns towards the finish line by maintaining
the stride length.
Running from Last hurdle to finish
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400 Mts. Hurdles
Technique is similar to that of 110 mts hurdles.
Lesser bent of the trunk over the hurdles.20-23 strides are taken upto 1st hurdle.15-17 strides in between the hurdles.18 strides from last hurdle to the finish.
http://uncpbraves.athleticsite.com/images/track_2008_mike_mitchell_action.jpg -
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The height of the hurdle is same as in 400 mts
hurdles event.There are 5 hurdles in every lap including a waterjump.The water-Jump may be inside or outside the track.
The technique is similar to that of 400 mts hurdles.
Steeplechase
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The sprint start is used to start the races.
Non visual exchange is used in 4x100 mt. relay.The visual exchange is used in 4x400 mtsrelays.
Relays
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START
UP-SWEEP
DOWN-SWEEP
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The walker shouldmaintain thecontact throughoutthe progression.
The knees areextendedalternatively.The arms remainflexed and moveacross the body.
Race Walking
http://210.49.29.230:8183/NewsPhotos/2008/AdamRutter.jpg -
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Field Events
Jumps
Throws
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Accelerated approach run 30-45 Mts. Long.
In last 3-4 strides the jumper settles for the jump. The last stride is shortened.During take off the take off leg extendsvigorously.
Accompanied by the swing of non take off legand the opposite side arm. Take off with single leg.During the flight the stride, hang, hitch kicktechniques are used.
Long Jump
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Stride Technique
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Hang Technique
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Hitch Kick Technique
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The approach run is similar to that of long jump.
The Sequence is hop, step and jump.During all the phases the jumper tries to coveralmost equal distance.The stride/hang technique is used in the jump
phase.
HOP STEP JUMP10 7 10 (Beginners)10 8 9 (Advance)35% 28% 37% (--)
Triple Jump
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HOP
STEP
JUMP
TRIPLE JUMP
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The techniques used are straddle roll andFosburys flop.
7-11 strides are used in approach run.The sponge pits should be used for the floptechnique.
High Jump
F b fl
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Fosburys flop
The St addle Roll
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The approach run an angle of 20-400 in arhythmical manner.
In last few strides the jumper prepares for takeoff.During take off the extension of take off leg.The swinging leg and arms move upward.In the flight phase the trunk moves around thecross bar.Followed by the turning of the take off leg
upward.The jumpers body will rotate around the crossbar.The Jumper will land on right side of the body
(for left leg take off)
The Straddle Roll
Straddle Roll
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Straddle Roll
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The rigid and flexible poles are used. The length of the approach run is 30-45 mts. In the last part of the approach run the pole islowered towards the pole vault box.In the take off the extension of take of leg is
accompanied by the swinging leg which movesupward.Followed by the pulling, turning and pushingmovement of the body on the pole.
The vaulter releases the pole away and fliesaway during the clearance.The landing is performed on the back of thebody in a soft Sponge Pit.
Pole Vault
l l
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Pole Vault
l l
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Pole Vault
http://montaraventures.com/pix/polevault2.jpghttp://blog.oregonlive.com/highschool/2008/05/large_schapp-pole-vault.jpghttp://www.maniacworld.com/pole-vault-explosion.jpghttp://upload.wikimedia.org/wikipedia/commons/9/9c/Pole_Vault_Sequence_3.jpg -
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TechniquesObrien technique
Rotational Technique
Shot Put
O b ien techniq e
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* The technique consists of the grip, glide, releaseor put and reverse.* A right handed putter will perform the glide withright leg.
* Right foot lands approximately in the centre ofthe circle.* The left foot little towards left side.* The right leg remains flexed while the left leg is
kept straight after the completion of the glide .
O brien technique
O brien technique
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* The final thrust is initiated by extension of rightleg.* The shoulders are square to the landing sector.* The right arm extends powerfully.* The shot is released over head from the hand ofthe putter.* After the release the right leg is brought forward
and flexed, in order to avoid fouling.
O brien technique _cont..
Sh
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Shot Put
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Discus Throw
Discus Throw
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The thrower attains a stance in the rear half of
the circle.Toes touching the inner edge of the rim.The legs remains shoulder width apart and flexed.The discus is swung twice or thrice across the
body followed by a giant swing.The 1 turn is used to accelerate the discusaround the body.The trunk is kept straight and throwing arm keptaway from the body.Other arm remains flexed in front of the chest. After completion of the turn the right foot lands
in the centre of the circle.
Discus Throw
Discus Throw
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The left foot lands slightly to the left side near therim.The right leg remains flexed and left leg is keptstraight.
The release is initiated by the extension of the rightleg and rotating the right side.The discus is released approximately at the shoulderlevel.
Right leg is brought forward and flexed during thereverse.
Discus Throw
Javelin Throw
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The javelin is gripped and carried over the rightshoulder (right hand).The approach run is approximately 13-17 stridesand performed in a rhythmical manner.
The javelin in withdrawn in 2-3 strides followedby a cross step.During cross step the throwing arm remainsstraight and the thrower lands on flexed right leg.
The left leg is kept straight. Backward body leanis attained.
Javelin Throw
Javelin Throw
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During release, the right leg extends and bringsthe hips approximately at 900 to the throwingdirection.The left shoulder is kept high.
The right arm is pulled up in the forward andupward direction above the right shoulder.After the release the right foot is brought forwardand stops the momentum of the body in the
forward direction.
Javelin Throw
Javelin Throw
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Javelin Throw
Hammer Throw
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The handle is gripped with the left hand and the
right hand is kept over it .The thrower attains the stance in rear half of thecircle.The feet are shoulder width apart and legs are
flexed.The hammer is kept on the right side of thebody.The thrower swings the hammer twice or thrice
around the body.The low point in kept on the right side of thebody.
Hammer Throw
Hammer Throw
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The low point in kept on the right side of the
body. High point on the left side.After the swings, 3-4 turns are performed withheel-ball action.
The legs are kept flexed during the turns.The arms are kept straight.Hammer moves from the low to the high point. The body of the thrower moves backward in a
straight line.The trunk is kept straight and the thrower looksat the hammer head.
Hammer Throw
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After the completion of the turns the release isinitiated by the extension of the legs.In a powerful lifting action the hammer isreleased approximately at the shoulder height. In order to retain balance the thrower continuesto turn in the same direction and flexes the legs.
Hammer Throw
Hammer Throw
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Hammer Throw
C bi d E t
http://latimesblogs.latimes.com/photos/uncategorized/2008/07/05/jessica_cosby.jpghttp://www.japantimes.co.jp/images/photos2003/sp20030924a1a.jpghttp://www.trackandfieldnews.com/catalog/images/HammerThrow.jpghttp://www.iaaf.org/MultimediaFiles/Photo/Competitions/WorldChampionships/40855_W600XH400.jpg -
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The combined events consist of track and field
events.The decathlon has 10 events for men, andheptathlon has seven events for women.The competition is conducted in following
sequence in 2 days. The scoring tables are used to evaluate theperformance of the athletes.
Combined Events
Decathlon
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Decathlon
Day-1 Day-2100 Mts., Long Jump,
Shot-Put, High Jump,
400 Mts. run
110 Mts. Hurdles,
Discus throw, Pole
vault, Javelin throw,
1500 Mts. run
HeptathlonDay-1 Day-2
100 Mts. Hurdles, HighJump, Shot-Put,
200 Mts. run
Long Jump, JavelinThrow, 800 Mts. run
TRAINING
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The training should start from the general to
specific.The physical fitness is the foundation for al theTrack & Field events.The requirement of every event differs fromeach other The speed is mainly required for sprints. Endurance for middle and long distance events.
The strength plays the dominant role inthrowing events.
G
General Fitness
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The overall fitness should include the motor
qualities like endurance, strength, speed, flexibilityand co-ordination abilities.The training should start with the development ofgeneral endurance followed by strengthdevelopment.Continuous and interval training are used todevelop the endurance.
Isometric and Isotonic exercises are used todevelop the strength.
G l Fit
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Static and dynamic exercises are used to improvethe flexibility and mobility of the joints of theathletes.
The co-ordination drills may be used to developthe co-coordinative abilities.The Conditioning programme should develop allthe motor qualities
General Fitness
Specific Fitness
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Each event has got specific requirement forexample.
In sprints events, emphasis should be paid tothe development of explosive strength, speed andspeed endurance.Middle and long distance events the stress
should be laid down on the development of theaerobic and anaerobic endurance, as well as onstrength endurance.The prime objective remains the development of
cardio vascular system of the body.An efficient system will able to carry more Oxygenand enable the person to run for longer durationwith adequate efficiency.
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Hurdle Events in addition to the requirement ofsprints events the hurdlers should work on
development of technique, which is attained byimprovement of flexibility and coordinative ability.In throwing events the maximum andexplosive strength play important role. The
strength is developed by Isotonic and IsometricExercises. The specialized strength is alsodeveloped by using the heavier implements. Inorder to improve the strength of specialized
group of muscles, the movements are performedsimilar to that of the technique with and withoutweights.
Jumps The requirement is very much similar to that
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Jumps The requirement is very much similar to thatof sprints and hurdle event, in addition more stressis paid on the development of explosive strength. The
explosive strength is mainly developed by IsotonicExercises (Weight Training) and Ply metric (DepthJumps).Throws The maximum and explosive strength playimportant role. The strength is developed by Isotonicand Isometric Exercises. The specialized strength isalso developed by using the heavier implements. In
order to improve the strength of specialized group ofmuscles, the movements are performed similar tothat of the technique with and without weights.
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Combined Events In combined events the training
should balance the emphasis given to Track events,Jumps and throwing events. The methods are sameas discussed for the events of these categories. Thestrength endurance and consistency are the key
factor for success in these events.
PERIODIZATION
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In order to attain the peak performance at the righttime and to distribute the training over the yearperiodization is used.Usually two types of periodizations are used; theyare single and double periodization.The year is divided into three parts.
PERIODIZATION
PERIODIZATION
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Single Periodization Double Periodization(i) Preparatory Period
5 to 6 Months
(ii) Competition Period
4 to 5 Months(iii) Transition Period
1 Month
(i) Preparatory Period4 Months
(ii) Competition Period
2 Months(iii) Preparatory Period
3 Months
(iv) Competition Period
2 Months(v) Transition Period
1 Month
PERIODIZATION
PERIODIZATION
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The training should be planned from foundationtraining to the peak performance.The single periodization should be used for
beginners and intermediate athletes.The double periodization is recommended foradvance athletes only.
PERIODIZATION
TIPS FOR TRAINING
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There should be continuity in training.The load should be given progressively.The training should be planned and arranged
systematically.The training should be based on relationship of loadand adaptation.A proper warm-up is essential for effectively
tackling the training task.
TIPS FOR TRAINING
Cont..
TIPS FOR TRAINING
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The correct sequence of exercise and task helps toachieve a higher training volume by delaying theonset of fatigue. In a training session during the activity the rest
pause (Recovery) should be there for better results.A training session should have a cool down (limberdown) of 15-30 minutes for recovery and to comeback to normal level of functioning
TIPS FOR TRAINING
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