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BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS

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Page 1: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

BY AMIT GAUTAM &

AJIT PAL SINGH GILL

ATHLETICS

Page 2: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain

Running.

IAAF COMPETITION RULES 2012-2013

DEFINITIONS

Page 3: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

INTRODUCTION

•Athletics comprises of Track and Field events.• In the track events Competitions are conducted 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 and above). •Field events competitions are conducted in jumps and throws. •The third category of events is combined events, which include track events as well as field events.

Page 4: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

The events of track and field are as follows:-

Men Women100 Mts.200 Mts.400 Mts.800 Mts.1500 Mts5000 Mts10000 Mts3000 Mts Steeplechase20 Km. Walk50 Km. WalkMarathon

100 Mts.200 Mts.400 Mts.800 Mts.1500 Mts5000 Mts10000 Mts3000 Mts Steeplechase 10 Km. Walk20 Km. WalkMarathon

Page 5: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Men Women

110 Mts Hurdles400 Mts Hurdles4x100 Mts Relay4x400 Mts RelayLong JumpTriple JumpHigh JumpPole VaultShot PutDiscus Throw Hammer ThrowJavelin ThrowDecathlon

100 Mts Hurdles400 Mts Hurdles4x100 Mts Relay4x400 Mts RelayLong JumpTriple JumpHigh JumpPole VaultShot PutDiscus Throw Hammer ThrowJavelin ThrowHeptathlon

Page 6: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

SGFI Athletics Event ListU 19 Boys U 17 Boys U 14 Boys

S.N. EVENT

SPECIFICATION

S.N. EVENT

SPECIFICATION

S.N. EVENT

SPECIFICATION

1 100M

 

1 100M

 

1 100M

 

2 200M 2 200M 2 200M

3 400M 3 400M 3 400M

4 800M 4 800M 4 600M

5 1500M 5 1500M 5 80MH

6 5000M 6 3000M 6 HIGH JUMP

7 5000M WALK 7 5000M WALK 7 LONG JUMP

8 110MH 99 cm. 9 100MH 91.4 cm 8 SHOT PUT 4 kg

9 400MH 91.4 cm. 10 HIGH JUMP

 

9 DISCUS 1.00kg

10 HIGH JUMP

 

11 LONG JUMP 10 4X100M RELAY  

11 LONG JUMP 12 TRIPLE JUMP

12 TRIPLE JUMP 13 POLE VAULT

13 POLE VAULT 14 SHOT PUT 5.00kg.

14 SHOT PUT 6.00kg. 15 DISCUS 1.50 kg.

15 DISCUS 1.75 kg. 16 HAMMER 5.00kg.

16 HAMMER 6.00 kg. 17 JAVELIN 700 gram

17 JAVELIN 700 gm. 18 4X100M RELAY  

18 4X100M RELAY

 19 4X400M RELAY

20OPCROSS COUNTRY 5 km.

Page 7: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

SGFI Athletics Event ListU 19 Girls U 17 Girls U 14 Girls

S.N. EVENT

SPECIFICATION S.N.EVENT

SPECIFICATION S.N. EVENT

SPECIFICATION

1 100M

 

1 100M

 

1 100M

 

2 200M 2 200M 2 200M3 400M 3 400M 3 400M4 800M 4 800M 4 600M5 1500M 5 1500M 5 80MH6 3000M 6 3000M 6 HIGH JUMP7 5000M 7 5000M WALK 7 LONG JUMP8 5000M WALK 9 100MH 76.2 cm 8 SHOT PUT 3.kg9 100MH 84 cm. 10 HIGH JUMP

 

9 DISCUS 1.00kg10 400MH 76.2 cm 11 LONG JUMP 10 4X100M RELAY  11 HIGH JUMP   12 TRIPLE JUMP12 LONG JUMP   13 POLE VAULT13 TRIPLE JUMP   14 SHOT PUT 3.00kg.14 POLE VAULT   15 DISCUS 1.00 kg.15 SHOT PUT 4.00kg. 16 HAMMER 3.00kg.16 DISCUS 1.00kg. 17 JAVELIN 500 gram17 HAMMER 4.00 kg. 18 4X100M RELAY  18 JAVELIN 600 gm.19 4X100M RELAY  20 4X400M RELAY  

21OPEN CROSS

COUNTRY 3 km.

Page 8: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Tournaments at Various Level

• School Level• Interschool Sankul Level• Interschool Block level• District school level• Divisional Level • State Level• National

•Interschool International Level

Page 9: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

FACILITIES • In order to impart the training and to conduct competitions for various Track & Field events. • A 200 mts or 400 mt. track is required with adequate 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 be north to south. • The Track & field area should have the water drainage facility in order to avoid the accumulation of water during rainy season.

Cont…

Page 10: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

• For maintenance of the track a tube well/water system for watering the track and field area will be required. • The field area should be mowed regularly, in case the natural turf is maintained. • The manual/electrical lawn mowers will be required for the same. •To keep the surface leveled and smooth, a roller will be required. Lime power will be needed for regular marking of the track.

Cont…

Page 11: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•A standard track is 400 mts in length, may have straights of 75-85 Mts. (84.39 mts)

Cont…

Page 12: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

• The width of the lanes 1.22 mts and The width of the lanes 1.22 mts and should have at least 6 lanes. (8 lanes)should have at least 6 lanes. (8 lanes)

• In case the area is less a 200 mt. track In case the area is less a 200 mt. track may be used for the purpose.may be used for the purpose.

• Roughly a 200 mt track can be Roughly a 200 mt track can be accommodated in a standard football accommodated in a standard football ground. ground.

• A 400 mt. track will accommodate a A 400 mt. track will accommodate a standard football ground in its field area. standard football ground in its field area.

Page 13: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•A space of approximately 10Mts, may also be provided around the track for the spectators.

•Sand pit for long jump and triple jump.

• Circles ,runway and landing sectors for throwing events be provided

Page 14: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

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…

Page 15: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Finish Post (1 pair) Time keeper’s stand (1)Stand for judges at finish (1)Lap scorer’s 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

Page 16: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

FIELD EVENTS Jumps

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…

Page 17: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

ThrowsDiscus- 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.

Page 18: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

TECHNIQUES OF TRACK &

FIELD EVENTS

Page 19: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•Starting

•Running

•Finishing

Track Events

Page 20: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Starting

•In sprints crouch start is used, while in other races 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 starting line is approx. 2 foot length. •The rear block in further 1 foot length away from the front block.

Page 21: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

There are three commands in a sprint start

On your marks Set Fire

Page 22: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Running •Maintain the forward inclination in the first part of 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

Page 23: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Finish

Run through

Shoulder shrug

Dip

Usually three methods are used.

Page 24: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

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.

Page 25: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Technique•Start

•Approach to the 1st hurdle

•Hurdle clearance

•Running between the hurdles

•Running from last hurdle to finish

Page 26: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

High Hurdles

•In the event of 100/110 m hurdles the start is similar 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 upright position earlier.

Page 27: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

The take off is performed from more distance in comparison to landing.• Take off leg is extended at during take off and flexed during flight. •The non take off leg remains straight. •During flight the trunk should bent forward • The opposite arm should move in counter balancing manner.

Hurdle Clearance

Page 28: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•Three strides are used between the hurdles.

•Strides are performed in accelerated manner.

• •The last stride is shortened.

Running between the hurdles

Page 29: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

After clearing the last hurdle, the athlete runs towards the finish line by maintaining the stride length.

Running from Last hurdle to finish

Page 30: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

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.

Page 31: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•The height of the hurdle is same as in 400 mts hurdles event. •There are 5 hurdles in every lap including a water jump. •The water-Jump may be inside or outside the track.•The technique is similar to that of 400 mts hurdles.

Steeplechase

Page 32: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•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 mts relays.

Relays

Page 33: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

START

UP-SWEEP

DOWN-SWEEP

Page 34: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•The walker should maintain the contact throughout the progression. •The knees are extended alternatively. •The arms remain flexed and move across the body.

Race Walking

Page 35: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Field Events

Jumps

Throws

Page 36: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

• 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 extends vigorously.• Accompanied by the swing of non take off leg and the opposite side arm. • Take off with single leg. •During the flight the stride, hang, hitch kick techniques are used.

Long Jump

Page 37: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Stride Technique

Page 38: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Hang Technique

Page 39: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Hitch Kick Technique

Page 40: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•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 cover almost 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

Page 41: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

HOP

STEP

JUMP

TRIPLE JUMP

Page 42: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

• The techniques used are straddle roll and Fosbury’s flop.•7-11 strides are used in approach run.•The sponge pits should be used for the flop technique.

High Jump

Page 43: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Fosbury’s flop

Page 44: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•The approach run an angle of 20-400 in a rhythmical manner. •In last few strides the jumper prepares for take off. •During take off the extension of take off leg. •The swinging leg and arms move upward. •In the flight phase the trunk moves around the cross bar. •Followed by the turning of the take off leg upward. •The jumper’s body will rotate around the cross bar. •The Jumper will land on right side of the body (for left leg take off)

The Straddle Roll

Page 45: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Straddle Roll

Page 46: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•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 is lowered towards the pole vault box. •In the take off the extension of take of leg is accompanied by the swinging leg which moves upward. •Followed by the pulling, turning and pushing movement of the body on the pole. •The vaulter releases the pole away and flies away during the clearance. •The landing is performed on the back of the body in a soft Sponge Pit.

Pole Vault

Page 47: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Pole Vault

Page 48: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Pole Vault

Page 49: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Techniques O’ brien technique

Rotational Technique

Shot Put

Page 50: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

* The technique consists of the grip, glide, release or put and reverse. * A right handed putter will perform the glide with right leg. * Right foot lands approximately in the centre of the 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

Page 51: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

* The final thrust is initiated by extension of right leg. * The shoulders are square to the landing sector. * The right arm extends powerfully.* The shot is released over head from the hand of the putter.* After the release the right leg is brought forward and flexed, in order to avoid fouling.

O’ brien technique _ cont..

Page 52: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Shot Put

Page 53: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Discus Throw

Page 54: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•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 ½ turn is used to accelerate the discus around the body. •The trunk is kept straight and throwing arm kept away 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

Page 55: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•The left foot lands slightly to the left side near the rim. •The right leg remains flexed and left leg is kept straight. •The release is initiated by the extension of the right leg and rotating the right side. •The discus is released approximately at the shoulder level. •Right leg is brought forward and flexed during the reverse.

Discus Throw

Page 56: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•The javelin is gripped and carried over the right shoulder (right hand).•The approach run is approximately 13-17 strides and performed in a rhythmical manner. •The javelin in withdrawn in 2-3 strides followed by a cross step. •During cross step the throwing arm remains straight and the thrower lands on flexed right leg.• The left leg is kept straight. Backward body lean is attained.

Javelin Throw

Page 57: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•During release, the right leg extends and brings the hips approximately at 900 to the throwing direction. •The left shoulder is kept high.•The right arm is pulled up in the forward and upward direction above the right shoulder. •After the release the right foot is brought forward and stops the momentum of the body in the forward direction.

Javelin Throw

Page 58: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Javelin Throw

Page 59: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•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 the circle. •The feet are shoulder width apart and legs are flexed. •The hammer is kept on the right side of the body. •The thrower swings the hammer twice or thrice around the body. •The low point in kept on the right side of the body.

Hammer Throw

Page 60: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•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 with heel-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 looks at the hammer head.

Hammer Throw

Page 61: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•After the completion of the turns the release is initiated by the extension of the legs. •In a powerful lifting action the hammer is released approximately at the shoulder height. • In order to retain balance the thrower continues to turn in the same direction and flexes the legs.

Hammer Throw

Page 62: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Hammer Throw

Page 63: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•The combined events consist of track and field events. •The decathlon has 10 events for men, and heptathlon has seven events for women. •The competition is conducted in following sequence in 2 days.• The scoring tables are used to evaluate the performance of the athletes.

Combined Events

Page 64: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Decathlon

Day-1 Day-2

100 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, High Jump, Shot-Put,

200 Mts. run

Long Jump, Javelin Throw, 800 Mts. run

Page 65: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•The training should start from the general to specific. •The physical fitness is the foundation for al the Track & Field events. •The requirement of every event differs from each other • The speed is mainly required for sprints.• Endurance for middle and long distance events.• The strength plays the dominant role in throwing events.

TRAINING

Page 66: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•The overall fitness should include the motor qualities like endurance, strength, speed, flexibility and co-ordination abilities. •The training should start with the development of general endurance followed by strength development. •Continuous and interval training are used to develop the endurance. •Isometric and Isotonic exercises are used to develop the strength.

General Fitness

Page 67: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•Static and dynamic exercises are used to improve the flexibility and mobility of the joints of the athletes. •The co-ordination drills may be used to develop the co-coordinative abilities. •The Conditioning programme should develop all the motor qualities

General Fitness

Page 68: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•Each event has got specific requirement for example. •In sprints events, emphasis should be paid to the development of explosive strength, speed and speed endurance. •Middle and long distance events the stress should be laid down on the development of the aerobic and anaerobic endurance, as well as on strength endurance. •The prime objective remains the development of cardio vascular system of the body. •An efficient system will able to carry more Oxygen and enable the person to run for longer duration with adequate efficiency.

Specific Fitness

Page 69: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Hurdle Events in addition to the requirement of sprints events the hurdlers should work on development of technique, which is attained by improvement of flexibility and coordinative ability.In throwing events the maximum and explosive strength play important role. The strength is developed by Isotonic and Isometric Exercises. The specialized strength is also developed by using the heavier implements. In order to improve the strength of specialized group of muscles, the movements are performed similar to that of the technique with and without weights.

Page 70: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Jumps The requirement is very much similar to that of sprints and hurdle event, in addition more stress is paid on the development of explosive strength. The explosive strength is mainly developed by Isotonic Exercises (Weight Training) and Ply metric (Depth Jumps).Throws The maximum and explosive strength play important role. The strength is developed by Isotonic and Isometric Exercises. The specialized strength is also developed by using the heavier implements. In order to improve the strength of specialized group of muscles, the movements are performed similar to that of the technique with and without weights.

Page 71: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Combined Events In combined events the training should balance the emphasis given to Track events, Jumps and throwing events. The methods are same as discussed for the events of these categories. The strength endurance and consistency are the key factor for success in these events.

Page 72: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•In order to attain the peak performance at the right time and to distribute the training over the year periodization is used. •Usually two types of periodizations are used; they are single and double periodization.•The year is divided into three parts.

PERIODIZATION

Page 73: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

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 Period 4 Months

(ii) Competition Period 2 Months

(iii) Preparatory Period 3 Months

(iv) Competition Period2 Months

(v) Transition Period 1 Month

PERIODIZATION

Page 74: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•The training should be planned from foundation training to the peak performance. •The single periodization should be used for beginners and intermediate athletes. •The double periodization is recommended for advance athletes only.

PERIODIZATION

Page 75: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•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 load and adaptation.•A proper warm-up is essential for effectively tackling the training task.

TIPS FOR TRAINING

Cont..

Page 76: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

•The correct sequence of exercise and task helps to achieve a higher training volume by delaying the onset 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 (limber down) of 15-30 minutes for recovery and to come back to normal level of functioning

TIPS FOR TRAINING

Page 77: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

Questio

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Page 78: BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF

THANKSTHANKS

AMIT GAUTAMAMIT GAUTAM AJIT PAL SINGH GILLAJIT PAL SINGH GILL