Basic Guide on How to the Events

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When shot putting: -

Hold the shot at the base of your fingers (not on the palm) with three fingers behind and the thumb and small finger to each side of the shot

Use a balanced ready-stance. (Avoid placing your front foot hard up against the stop-board. This will make it difficult for you to turn your front foot)

Hold the shot touching or close to the neck with your throwing elbow lifted away from your body Point your non-throwing arm in the direction of the throw or "wrap" your arm around your body

Swing your feet, hips, chest and shoulders to the front as you move your weight from your back to your front foot

Stand tall as you push the shot away from your neck in a strong "punching" action

Watch the shot go

 

 When discus throwing: -

Hold the discus flat against your palm;

the edge of the discus sits on the pads of the first joints of your fingers;

rest your thumb on the back of the discus

Use a balanced ready-stance;

hold the discus up in front of your eyes;

your throwing hand on top of the discus;

your non-throwing hand underneath for support Keep the discus flat and your throwing hand on top while you swing the discus back off your supporting hand in a wide arc

Swing your feet, hips, chest and shoulders to the front as you move your weight from your back to your front foot

Stand tall as you swing your arm forward Release the discus off your index finger (out of the front of the hand) in a flat spin

Watch the discus go

 

When long jumping: -

You need a fast and accurate run up of no more that 11-15 steps

Take off from one foot Drive your free knee and arms high into the air

Keep your body tall; eyes up or to the front

Land with your feet close together;

bend at your hips and knees

 

When distance running: - ( 800m to 3000m)

Use a relaxed running style - eyes straight ahead;

trunk and shoulders square to the front;

keep your shoulders steady Use a low, relaxed arm action,

keep your shoulders relaxed Use a lower knee lift than in sprinting

 

When doing a crouch start: - (50m to 200m)

"On your marks" Place your front foot a forearm’s length behind the start line

Place the knee of your back leg on the ground level with your front foot

Place your hands shoulder-width apart - behind, not on the line.

"Set" Raise your hips slightly higher than your shoulders

Make sure that both your legs remain bent ( no movement now until you hear the Bang )

(front leg at about 90 degrees; back leg at about 120 degrees)

"Go" Push with both legs to leap off the blocks

Drive your back leg forward Swing your arms hard

 

When doing a standing start:- (50m to 400m)

"On your marks" Place your front foot with the toes just behind the start line ( swing the opposite arm forwards and bend the elbow)

Place you back foot one standard step behind the front foot with heal raised

"Set" push back leg down to press heal to ground

Make sure that both your legs remain bent ( no movement now until you hear the Bang )

"Go" Push with both legs to leap forwards

Drive your back leg forward Swing your arms hard

 

When doing a standing start: - (500m to 3000m)

"On your marks" Place one foot forward - behind, not on the line - pointed directly down the track

Place your other foot back (about one foot space) pointed directly down the track;

lift your heel Your feet should be about shoulder-width apart

"Go" Drive your arms and legs forward

Push with both legs for an instant

Step through with the back foot first.

 

When hurdling: -

You should try to clear the hurdles without slowing down

Use smooth, fast running between the hurdles

Lead leg (the first leg over the hurdle) - Lift your knee straight up towards the hurdle;

stretch your leg straight out over the hurdle;

land with your foot in a straight line on the other side of the hurdle

Trail leg (follows the lead leg) - Lift your leg up to the side, your heel close to your bottom, with your toes pulled up;

pull your knee through to your chest;

land with your foot in a straight line on the other side of the hurdle

 

 When sprinting: -

Keep your head level and still;

Look to the front

Hold your trunk and shoulders square to the front

Keep your body straight

Hold your hips under your body

Move your arms, legs and feet in a straight path

Swing your arms from the shoulder and keep your elbows bent at about 90 degrees

Lift your knees up Lift your heel up high as you bring your knee to the front

Land on the front part of your foot

Use light, quick movements

Use a smooth, flowing action