7/28/2019 Athletics (1)

1/73

ATHLETICS

ICS

Presented by

Rajan Thomas

7/28/2019 Athletics (1)

2/73

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.

7/28/2019 Athletics (1)

3/73

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

7/28/2019 Athletics (1)

4/73

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

7/28/2019 Athletics (1)

5/73

Tournaments at Various Level Gram Panchayat Block Taluka /Tehsil

District Regional State

National

7/28/2019 Athletics (1)

6/73

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

7/28/2019 Athletics (1)

7/73

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

7/28/2019 Athletics (1)

8/73

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

7/28/2019 Athletics (1)

9/73

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

7/28/2019 Athletics (1)

10/73

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

7/28/2019 Athletics (1)

11/73

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

7/28/2019 Athletics (1)

12/73

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

7/28/2019 Athletics (1)

13/73

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.

7/28/2019 Athletics (1)

14/73

TECHNIQUES OF TRACK &

FIELD EVENTS

7/28/2019 Athletics (1)

15/73

Starting

Running

Finishing

Track Events

7/28/2019 Athletics (1)

16/73

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.

7/28/2019 Athletics (1)

17/73

There are three commandsin a sprint start

On your marks Set Fire

7/28/2019 Athletics (1)

18/73

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

7/28/2019 Athletics (1)

19/73

Finish

Run through

Shoulder shrug

Dip

Usually three methods are used.

7/28/2019 Athletics (1)

20/73

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.

7/28/2019 Athletics (1)

21/73

Technique

Start

Approach to the 1st hurdle

Hurdle clearance

Running between the hurdles

Running from last hurdle to finish

7/28/2019 Athletics (1)

22/73

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.

7/28/2019 Athletics (1)

23/73

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

7/28/2019 Athletics (1)

24/73

Three strides are used between thehurdles.

Strides are performed in acceleratedmanner.

The last stride is shortened.

Running between the hurdles

7/28/2019 Athletics (1)

25/73

After clearing the last hurdle, the athleteruns towards the finish line by maintaining

the stride length.

Running from Last hurdle to finish

7/28/2019 Athletics (1)

26/73

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

7/28/2019 Athletics (1)

27/73

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

7/28/2019 Athletics (1)

28/73

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

7/28/2019 Athletics (1)

29/73

START

UP-SWEEP

DOWN-SWEEP

7/28/2019 Athletics (1)

30/73

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

7/28/2019 Athletics (1)

31/73

Field Events

Jumps

Throws

7/28/2019 Athletics (1)

32/73

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

7/28/2019 Athletics (1)

33/73

Stride Technique

7/28/2019 Athletics (1)

34/73

Hang Technique

7/28/2019 Athletics (1)

35/73

Hitch Kick Technique

7/28/2019 Athletics (1)

36/73

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

7/28/2019 Athletics (1)

37/73

HOP

STEP

JUMP

TRIPLE JUMP

7/28/2019 Athletics (1)

38/73

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

7/28/2019 Athletics (1)

39/73

Fosburys flop

The St addle Roll

7/28/2019 Athletics (1)

40/73

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

7/28/2019 Athletics (1)

41/73

Straddle Roll

7/28/2019 Athletics (1)

42/73

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

7/28/2019 Athletics (1)

43/73

Pole Vault

l l

7/28/2019 Athletics (1)

44/73

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

7/28/2019 Athletics (1)

45/73

TechniquesObrien technique

Rotational Technique

Shot Put

O b ien techniq e

7/28/2019 Athletics (1)

46/73

* 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

7/28/2019 Athletics (1)

47/73

* 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

7/28/2019 Athletics (1)

48/73

Shot Put

7/28/2019 Athletics (1)

49/73

Discus Throw

Discus Throw

7/28/2019 Athletics (1)

50/73

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

7/28/2019 Athletics (1)

51/73

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

7/28/2019 Athletics (1)

52/73

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

7/28/2019 Athletics (1)

53/73

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

7/28/2019 Athletics (1)

54/73

Javelin Throw

Hammer Throw

7/28/2019 Athletics (1)

55/73

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

7/28/2019 Athletics (1)

56/73

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

7/28/2019 Athletics (1)

57/73

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

7/28/2019 Athletics (1)

58/73

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

7/28/2019 Athletics (1)

59/73

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

7/28/2019 Athletics (1)

60/73

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

7/28/2019 Athletics (1)

61/73

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

7/28/2019 Athletics (1)

62/73

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

7/28/2019 Athletics (1)

63/73

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

7/28/2019 Athletics (1)

64/73

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.

7/28/2019 Athletics (1)

65/73

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

7/28/2019 Athletics (1)

66/73

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.

7/28/2019 Athletics (1)

67/73

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

7/28/2019 Athletics (1)

68/73

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

7/28/2019 Athletics (1)

69/73

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

7/28/2019 Athletics (1)

70/73

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

7/28/2019 Athletics (1)

71/73

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

7/28/2019 Athletics (1)

72/73

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

7/28/2019 Athletics (1)

73/73