In this section, you will look at model performers in the following events:

• Sprint

• Hurdles

• High Jump

• Long Jump

• Javelin

• Discus

• Shot Putt

Sprint Model Performer

Take long strides

Elbows high and drive them forward beside the body

Lift knee high in stride

Run on the balls of your feet

Face relaxed - jelly jaw - no tension - mouth relaxed

Shoulders held down (long neck), back (not hunched), relaxed and square in the

lane at all times

Eyes focused at the end of the lane - tunnel vision

Hurdles Model Performer

attack the hurdle and aim to clear it, by approx. 17 to 18 cm, as

quickly and efficiently as possible

Lead leg knee is picked up fast and driven at the hurdle. Lower part of leg extends forward over the hurdle

lead leg straightens as it descends towards the ground

Trail knee sweeps wide and flat over the hurdle with the foot

cocked at the ankle so that the foot does not hit the barrier

Three strides are used to cover the ground between the hurdles

High Jump Model Performer

The run-in should be curved in towards the bar to give your body the angle and speed to launch.

You should take off from the foot furthest from the bar

Aim to drive yourself upwards, using your arms to power yourself over the bar.

Use your leading leg to twist your body over the bar and aim to lay back.

Arch your back and lift your hips

Even after your bottom has cleared the bar, make sure you lift your head and feet to complete the clearance

Long Jump Model Performer

About halfway down, pump those arms and legs to get maximum speed and hit the board in top

gear

On take-off, power yourself by driving your leading leg upward.

force your body through the air by circling your arms

thrust both legs outward in their extended position, and drive your hands down.

This will thrust your shoulders and head forward

On landing, bend your knees and move your upper body forward as you hit the sand

Javelin Model Performer

The javelin should be held horizontally

Your legs will provide the speed in the run up to obtain the

necessary power.

As you approach the line, pull the javelin back with a straight arm

The javelin should be pulled through strongly after the left leg is firmly planted before the line

keep your throwing elbow high and over the shoulder line.

release the javelin over your front foot and twist with the hips to the front to create power

Discus Model Performer

The discus should be held by the pads of your fingers with the

thumb resting against the side of it

Face away from the direction you are throwing and prepare to spin

To generate speed and power, try to move on the balls of your feet

as you spin your weight is shifted to the left with your right foot

being swept around to the middle of the circle with the discus trailing behind.

discus should then be released with the chest, hip, knees and

toes facing the front.

Shot Put Model Performer

Rest the shot on the base of your fingers and push it against your neck – it should be kept here under the final release.

Adopt a back-facing stance at the back of the circle, with your weight mainly on the right leg (if you are right handed)

lower your weight onto your right leg and form a low and closed crouching position

drive your right leg downward and then powerfully thrust your left leg towards the toe board

With a side-on stance, transfer the power up through the legs, body and throwing arm

with a high elbow, release the shot by punching your arm to the sky and

flipping the wrist