Athletics

1. Athletics Training Technique guide

2. Technique Training • This guide has been developed in conjunction with the athletics rule packet to further assist coaches with the training and development of their athletes. Because the sport of athletics is such an expansive sport, we want to provide the best training for our coaches and athletes while not bombarding them with information. This is a resource for all coaches and does not have to be followed verbatim. • Good luck coaching!

3. Sprinting Technique • Push-off angle from ground is ~50-55o. Trunk is almost erect with ~5o forward lean. • (Midflight) Push-off leg folds tightly towards buttocks in a relaxed heeling motion. Front leg thrusts forward and upward at maximum speed (~44mph in elite sprinters). When front thigh reaches maximum possible knee lift, lower leg swings forward in a relaxed movement. • Foot meets ground with ankle slightly extended (plantar flexion) directly under center of gravity. Bodyweight is balanced so that only the ball of the foot touches the ground. • Shoulders remain steady, elbows flexed at ~90o, kept close to body throughout all phases. Hands swing forward and up above shoulder height, down and past hips. Arms and hands should have an aggressive hammering action. Head aligns naturally with trunk and shoulders and facial/neck muscles are relaxed by keeping the mouth slightly open.

4. Sprinting Technique Drills • Raise Knees: 10 meters - jog - 10 meters - restSprint 10 meters concentrating on raising knees as higher than normal. Jog for 10 meters and then sprint for 10 meters and rest. • Fast Knee Pick Ups: 10 meters - jog - 10 meters - restJogging on the spot raise your knees to waist height while emphasising arm action. Move forward 10 meters with this action concentrating on the number of ground contacts rather than how fast you cover the distance. Try to get as many ground contacts as possible. • Flicks: 10 meters - jog - 10 meters - restWhile sprinting over 10 meters concentrate on flicking your heels up to touch your butt. • Leg Speed: 60 metersThis is a normal sprint over 60 meters except all of your focus should be on your legs. Try to gauge the optimum leg speed for you by taking different stride lengths to see which yields the best results. • Skipping: 40 meters • High Hops: 3 x 40 metersBound from one foot to the other. The action is similar to skipping except your are trying to gain as much height as possible and stay in the air for as long as possible. Remember to recover fully between attempts. • Elbow Drive: 40 metersSprint for 40 meters concentrating on driving your elbow in a straight line. Keep your elbows flexed at right angles while keeping your arms relaxed.

5. Standing Long Jump Technique • Feet shoulder width apart, toes lined up • Swing your arms a bit and get your body ready for takeoff • Lean forward slightly, and bend your knees to a bit above parallel • Explode up and out with your legs and swing your arms forward • Always try to land on your feet or fall forward (measurement is the part of the body landing closest to the take-off line.

6. Shot Put Delivery Technique • Eyes to the ceiling. • Punch the shot away from the neck. • Keep the elbow high at all times. Lowering the elbow can cause the shot to be thrown like a baseball and could result in an injury. • Finish the punch with a flip of the wrist. • The left side of the body will be stopped and locked to help form the block. • The left arm will be tucked close to the side of the body.

7. Shot Put Technique Drills • Arm Strike - Use this drill for the arm delivery in the shot put. a) The thrower will be standing tall facing the throwing directionb) The thrower will place the shot against his neck. c) The thrower will sky the eyes to the ceiling and push the shot away from his neck focusing on driving through the shot towards the throwing area.d) The thrower needs to flip the wrist at the end. • Two Arm Putts - Use this drill for proper release of the shot. a) The thrower will stand facing the sector.b) Place the shot in both hands in chest pass position.c) Check that the hands are behind the shot and the thumbs are down.d) Push the shot out with both hands, make sure the elbows stay high.e) Flip the wrists at the end of the throw.f) This throw can also be done with a medicine ball. • Wrist Flips - Use this drill for proper release of the shot. • a) The thrower will stand facing the sector.b) The thrower starts with the shot above his head in his throwing handc) The thrower will flip the shot out of his hand

8. High Jump Suggested Beginner Training • Suggested high jump training for beginning or intermediate jumpers: • Day 1 - 8 x 50m on the track curve • Day 2 - circle drills, back overs, 5-step scissors, 5-step jumps • Day 3 - 10 minute run, 4 x 100m • Day 4 - circle drills, back overs, 5-step hurdle drills, full approach jumps • Day 5 - simulate competition jumping with bar • Day 6/7 - 4 step jumps off of a box or ramp, full approach runs with no jumps

9. High Jump Techniques • Use Your Arms • The last three steps are the most difficult for the body, and even more difficult to coordinate with the arms. On the penultimate step of the high jump, jumpers should have both arms back behind the body, elbows bent, in preparation for the drive and block at the same time as the takeoff. • Lean Away • One of the more difficult, yet most important sections of the high jump for most athletes to nail down is the coordination of the last three steps. In the last three steps of the high jump, the athlete's body should be leaning away from the bar. If a coach were to take a picture of the body position on the very last step, a line should be able to be drawn from the top of the head, down the length of the spine and continuing down the takeoff leg to the ground.

10. Proper Softball Throwing Technique • - Plant the back foot, on the side of your throwing arm, and step with the front foot toward the receiver. - As you step, turn the shoulder of your gloved hand also toward the receiver. - Reach down and back for power, keeping your hand on top of the ball palm down. - Extend the arm of the gloved hand forward, for balance, generally with the elbow somewhat bent. - Release the ball out in front of your body after your arm passes your head. - Follow through with your arm and body -- do not let your throwing side stay back. - The entire throwing motion should be smooth, not herky-jerky. - Start off slowly until the entire process becomes natural and comfortable.

11. Proper Javelin Form • Place your right foot with the toes immediately behind the mark and place the heel of your left foot 1 to 1 1/2 feet in front of your right. Direct your "back foot" at a 45-degree angle pointed towards your right while your left toes point directly in front of you. Test your balance and adjust as necessary. • Grip the turbo mini javelin with your right hand at the grip-mark two-thirds of the way up the shaft. Your fist will be approximately one to two inches from the feather-shaped "fletching" at the javelin's back. • Raise the javelin with your right hand until your fist is a foot or so above the height of your head. Smoothly pull the hand back while pivoting your hips to the right. Maintain your balance. • Throw the javelin by pivoting your hips to face your front as you swing your arm forward and extend your elbow in the direction that you are aiming. Release your grip just before your hand begins to move down from the arch, allowing you to let go of the javelin once it reaches the highest point of the throw. • Keep your feet planted and your spine straight as you complete the throw.

12. Proper Frisbee Technique • Check your stance. Just as in throwing a football, a baseball, or a basketball, you need to be relatively secure in your footing, at least while learning the basic techniques. When you get more proficient and handling and throwing the Frisbee, then you can get height and distance from a variety of off-balance stances. • Grip the Frisbee for a basic throw, thumb on top, index finger along the ridge, with the other fingers curled under the ridge. Think of using your index finger as a true pointer: as you move your arm in the necessary arc to throw, let the Frisbee go when your index finger is pointing at the person to whom you are throwing. • Let the Frisbee go with a solid "snap," at about chest height, at an angle parallel to the ground. In low wind, this basic throw guarantees you maximum distance, as long as you have a good release at a flat angle. • Throw it from an underhand position to get more height and, possibly, more distance. Grip the Frisbee as described above, but start with it at your side, vertical to the ground on the same side as your throwing hand. Bring it up in an arc toward the center line of your body and let it go when you get it almost horizontal.