FIELD EVENTS.

INTRODUCTION:
Field events are competitions which involve jumping and throwing: the long jump, the high jump,
the javelin throw, the discus throw, the hammer throw, the pole vault and the shot-put.

HISTORY OF FIELD SPORTS

Track and field events are commonly known as “athletics” in England and on the European
continent. Such events are among the oldest form of competitive sports ever recorded. These
events were encouraged among young athletes in ancient Egypt and Asia.

The Olympic Games, which are held every four years, showcase the talents of international
athletes who specialize in track and field events. Other competitions for track and field participants
include the European, Commonwealth, African, Pan-American and Asian competitions.

FUNDAMENTALS OF JUMPING

At first look the four jumping events in athletics might appear very different from
each other. From a technical point of view they range from the relatively simple Long
Jump through the High Jump and Triple Jump to the apparently complex Pole Vault.
There are, however, a number of very important commonalties among the jumps, the
understanding of which will help the coach working with athletes in any of the events.

Aims:
The goal in the jumping events is to maximize either the measured distance or height
of the athlete’s jump. In the Triple Jump, of course, the goal is to maximize the
distance of three consecutive jumps while in the Pole Vault the athlete is aided by the
use of the pole.

Biomechanical Aspects
Distance and height of flight are determined mainly by three parameters: (a) velocity
at take off, (b) the angle of take off and (c) the height of the centre of mass at take off.
Of these, take off velocity and take off angle are generally the most important.

The height of the centre of mass is determined by the athlete’s body height though it is
influenced by the athlete’s position at take off. Take off velocity and take off angle are
both the result of the actions of the athlete prior to and during take off. So, the take off
is of major importance in all jumping events. © vDestiny
There are additional factors affecting the height of flight in the Pole Vault. The most
important of these are the transfer of energy to the pole during the take off and then
the return of that energy from the pole after the take off to provide additional lift to
the athlete’s body.
Once the flight path has been established at take off the measured result can be
negatively influenced by, in the case of the High Jump and Pole Vault, ineffective bar
clearance or, in the case of the Long and Triple Jump, poor landing technique.

Movement Structure
The movements of the jumping events can be broken down into four main phases:
1. Approach. 2. Take off. 3. Flight. 4. Landing.

In the Triple Jump the take off-flight-landing sequence is repeated three times. In the
Pole Vault the four phases apply but the phase structure used by coaches is modified
to take into account the additional movements the athlete makes because of the pole.

In the approach phase the athlete generates horizontal velocity. In the Long Jump,
Triple Jump and Pole Vault of the final result is largely determined by the level of
horizontal velocity at take off, therefore, the athlete’s objective in the approach phase
of these events is to come close to his/her maximum running speed. In the High Jump
horizontal velocity plays a lesser part in the final result and the athlete’s objective is to
find the optimum rather than maximum running speed in the approach. The approach
phase also includes preparation for the take off. It is vital, therefore, that the running
speed is appropriate for the athlete’s ability to use it in the take off and that the athlete
is in control of the speed.

The characteristics of a good approach in all the events:

★It is fast. ★It is accurate and consistent.
★It prepares the athlete for a powerful take off.
© vDestiny
In the take off phase the flight path of the athlete’s body (and thus the maximum
distance or height of flight) is determined. Clearly, the take off is of critical
importance in all the jumping events. The athlete’s objectives in this phase are to (a)
ensure that his/her centre of mass is as high as possible at the moment of take off,
add the maximum level of vertical velocity to the horizontal velocity generated in the
approach and (c) take off at the optimum angle. The optimums for (b) and (c) vary
depending on the event and the technique used by the athlete.

The characteristics of an effective take off:

★The athlete must be ‘tall’.
★The take off foot is planted firmly in a fast, flat ‘pawing’ action – it is not stamped
on the ground and there is no bracing action.
★The knee of the free leg is driven or punched through from the hips.
★The hip, knee and ankle joints are fully extended.

In the flight phase of the Long Jump and the three flight phases of the Triple Jump,
the athlete’s objectives are to avoid actions that would reduce the distance of the flight
path and to position the body for landing. In the flight phase of High Jump and Pole
Vault the athlete must avoid reducing the height of the flight path and ensure
clearance of the bar. In the Pole Vault the objectives also include maximizing the
additional lift available from the pole.

In the landing phase of the Long Jump and the final phase of the Triple Jump the
athlete’s objective is to minimise the loss of distance that occurs after the initial
touchdown of the feet. In the first two landings of the Triple Jump the objective is to
make the transition to an effective take off into the following phase. The athlete’s
objective in the landing phase of the High Jump and Pole Vault is land safely and
avoid injury.

Skills and Conditioning Exercise:

1. General running exercises and drills
2. Specific running
3. Bounding (takeoff and landing on the alternate leg)
4. Hopping ( Take off and landing on the same leg)
5. Hurdle jump

Games to Introduce Jumps:

1. A variety of boxes and other objects are set up in a marked off area.
The athletes move freely within the area jumping over each object as they come to it.
The jumping movements can be varied (landing on the take off leg, swing leg or both legs).

© vDestiny
2. An obstacle course is set up around a square area.
A number of ‘hunters’ are designated.
Their task is to ‘capture’ the other athletes. Captured athletes must run a lap of the obstacle course
before being allowed back inside the square. © vDestiny
The goal of the hunters is to get all the other athletes out of the square at the same time.

3. An obstacle course is set up for each team.

The members of each team are split into two groups which are positioned at opposite ends of the
course.
The first runner completes the course and starts the starts the second runner with a hand slap, etc.
The race is over when all runners are back to their original position.

4. Two teams start at the opposite end of a double course.

The teams try to catch up with each other.
The race is won when a member of one team touches the back of a runner from the other team.

LONG JUMP

The long jump, formerly known as “the broad jump,” is considered the least difficult of field
events. The most important ingredients for success in this jump are an agile body and “springy”
legs, which is a popular way of describing legs whose muscles are capable of the kind of explosive
power required to hurl the mass of the body a long distance.

The long jump requires the athlete to jump from a takeoff board and leap into the air. There are
four basic parts to this jump: the approach, the takeoff, the airborne position and the landing.
The long jump is divided into the following phases:
1. Approach 2. Takeoff 3. Flight 4. Landing

1. The approach phase; In the approach phase, the jumper accelerates to maximum controllable
speed.

Characteristics of the approach phase:

★Approach length varies between 10 strides (for beginners) and more than 20 strides (for
experienced, elite jumpers).
★Running technique is similar to sprinting.
★Speed increases continuously until the take off board.

2. The takeoff phase : In the takeoff phase, the jumper generates vertical velocity and
minimises horizontal velocity.
© vDestiny
Characteristics of the takeoff phase:
★ Foot plant is active and quick with a ‘down and back’ motion.
★ Take off time is minimised, minimum bending of the take off leg.
★ Thigh of the free leg is driven to the horizontal position.
★ Ankle, knee and hip joints are fully extended.

3. Flight/The airborne position: In the flight phase, the jumper prepares for landing.
Three different techniques can be used: sail, hang and hitch-kick

The sail technique:

★ Free leg is held in the take off position.
★ Trunk remains upright and vertical.
★ Take off leg trails during most of the flight.
★ Take off leg is bent and drawn forwards and upwards near the end of the flight.
★ Both legs are extended forwards for landing.

The hang technique:

★ Free leg is lowered by rotating at the hip joint. Hips are pushed forwards.
★ Take off leg is parallel to the free leg.
★ Arms are in an upward-backward position.

The hitch-kick technique:

★ Running action continues in the air supported by arm swing.
★ Stride rhythm of the approach should not be changed.
★ Running action must be finished at landing, with both legs extended forward.
★ Variations: 1½ or 2½ or 3½ strides during the flight.

4. The landing phase : In the landing phase, the jumper maximises the lose of distance at the
touchdown.

Characteristics of the landing phase

★ Legs are almost fully extended.
★ Trunk is bent forward.
★ Arms are drawn backwards. © vDestiny
★ Hips are pushed forwards toward the touchdown point.

Long Jump Teaching Progression

1. Conservative jump over obstacles
2. Telemark jump off a platform
3. Telemark just without a platform
4. Sail technique off a platform
5. Sail technique from a short approach
6. Whole sequence from a full approach.
© vDestiny
 TRIPLE JUMP

The triple jump is divided into following phases:

1. Approach 2. Hop. 3. Step. 4. Jump
The hop, step, jump phases can each be divided into the typical phases of the jump: Takeoff,
Flights, and Landing.

Approach Phase:
★Approach length varies between 10 strides (for beginners) and more than 20 strides (for
experienced, elite jumpers).
★Running technique is similar to sprinting.
★ Stride frequency is increased at the end of the approach.
★Velocity is increased continuously throughout the approach.
★Foot plant is active and quick with a ‘down and back’ motion.

Hop Phase:
★Thigh of the free leg is driven to the horizontal position.
★Take off direction is forward, not upward.
★Free leg is drawn back.
★Take off leg is drawn forwards-upwards then extended forwards to prepare for touchdown.
★Trunk is kept upright.

Step Phase:
★Foot plant is active and quick with a ‘down and back’ motion.
★ Lead leg is almost completely extended.
★Double arm swing is used, if possible.
★Thigh of the free leg is horizontal, or higher.
★Trunk position is upright.
★Free leg is extended forwards-downwards.

Jump Phase:
★Foot plant is active and quick with a ‘down and back’ motion.
★Support leg is almost straight during take off.
★Double arm action is used if possible.
★Body position is upright.
★Hang or sail technique are used in the air.
★Legs are almost fully extended at landing.

Teaching Progression in Triple Jump

1. Rhythmic Jump: 2. Multiple triple jump 3. Multiple jump with step to platform
4. Triple jump grid. 5. Triple jump from a medium approach
6. Whole sequence from a full approach © vDestiny
 HIGH JUMP

Like long jump, high jump is also divided into four (4) phases: The approach, Takeoff, Flight, and
Landing

The goal of the high jump is to go over a thirteen-foot-long raised bar without knocking it over. A
good high jumper needs two main attributes: excellent leaping skills and precision control.

High Jump Techniques

There are three common techniques for high jumping:
1. scissors kick 2. Fosbury flop 3. straddle roll.

The scissors kick is taught to beginners since it is considered the easiest of the three moves to
learn. The runner approaches the high bar from the high bar from the right, using seven to eight
steps in his or her approach, then he/she jumps with a push from the left leg
The right leg moves to cross the bar. while left leg then follows the right leg over the bar.
The jumper will appear to spectators to be in a sitting position for the split second while in the air.

The Fosbury flop was created in 1968 by U. S. Olympic champion Dick Fosbury. As the jumper
moves toward the high bar, he or she places a foot parallel to the bar. The jumper then springs up,
twisting the back toward the bar, arches the back, and arcs over the bar to fall backward, head first.
Once the hips clear the bar, the chin is tucked into the chest to help protect the head on landing. A
large foam rubber pit is used to break the fall of all jumpers using this move.
Straddle Roll:
The jumper’s stomach faces the ground as it goes across the bar. The arms are tucked in and the
trailing leg is bent at the knee while the head and hips are rotated as the jumper goes over the bar.

NB: In all high jumps, a coach should always be present to oversee practice sessions. The high
jumps are complicated to perform correctly, so it is important that all young athletes be properly
supervised during practice.

High Jump Teaching Progression

1. Scissors jump 2. Curve running 3. Scissors jump from curve running

4. Standing flop. 5. Standing flop from a high knee approach 6. Whole sequence

© vDestiny
 Pole Vault

Pole vault is divided into the following phases:

1. Approach, Plant. 2. Takeoff and Penetration. 3. Rockback and Stretch/Turn
4. Bar Clearance and Landing

★In the approach and plant phases the vaulter accelerates to maximum controllable speed and
smoothly position the pole for the take off.
★In the take off and penetration phases, energy from the approach is transferred to the pole.
★In the rockback and stretch/turn phase energy is stored in the pole then utilised to raise the vaulter.
This assisted by additional muscle actions.
★The bar clearance phase is the completion of the vault and the start of preparation for a safe
landing.

Grip and Carrying Position of the Pole Vault:

★Hands are shoulder-width apart. Right hand is higher on the pole.
★Both arms are bent, the right hand is close to the hip.
★Tip of the pole is above head height.
★Elbow of the left arm points to the side.
★Upper body is upright.

Characteristics of the approach phase:

★The approach is active and with gradual acceleration.
★Elbows are relaxed; the pole should not disturb the approach.
★The pole is held obliquely forward then is carried horizontally during the run.

Characteristics of the plant phase:

★Tip of the pole is lowered gradually and smoothly in the last third of the approach.
★Plant commences on the penultimate contact of the left foot with a forward push of the pole.
★Right arm is raised quickly, the hand pushing close to the head at the contact of the right foot.
★Body is upright with the shoulders square to the box.

Characteristics of the take off/ penetration ration phase:

At the take off,
★Foot plant is active and on the entire sole.
★Body is completely stretched with the right arm fully extended.
★Upper (right) hand is directly above or in front of the take off foot.
★Thigh of the free leg swings actively forwards.

At the penetration,
★Vaulter ‘freezes’ in the take off position.
★Long pendulums are created around both the shoulders and the hips.
★Left arm is pushed forwards and upwards.
★Right arm is fully extended. © vDestiny
Characteristics of the rockback/stretch/turn phase:
At the rockback;
★Both legs are bent and drawn to the chest.
★Both arms are extended.
★Back is roughly parallel to the ground.
At the stretch and turn;
★Body moves from the ‘L’ to the ‘I’ position.
★Right arm is extended, left arm bends with the elbow on the right side of the pole.
★Hips pass close to the pole.
★Turn is commenced with the pull of both arms.
★Body turns to face the bar.

Bar Clearance and Landing Phase:

★Push-off from the pole is with the right arm.
★Bar is crossed in an arched or bent (2) position.
★Body is straightened after crossing the bar.
★ Landing is on the back.

Pole Vault Teaching Progression

1. Grip and carry the pole.
2. Step into swing.
3. Step into swing from a platform
4. Swing and turn from a platform
5. Plant and vault
6. Whole sequence

© vDestiny
 THROWING EVENTS

INTRODUCTION

★One of the major areas of competitive athletics is the throws. These comprise javelin,
discus, shot put and hammer. They are all Olympic events and competed for by both
men and women in the Olympic Games. They are generally classified into heavy
throws (Shot and Hammer) and light throws (Discus and Javelin).

★They are also recognized in groups as linear throws (shot and javelin) and rotational
throws (Discus, hammer and shot)
★In the throwing events, the main aim is to apply force to the implement with the
greatest speed at the most effective angle.

Aim:
★The aim of throwing events is to maximize the measured distance covered by the
implement after delivery by the athlete

Restrictions of Throwing Events

★The characteristics of the implement used (size, weight and aerodynamic qualities)
★Space limitations (the shot put ring with diameter of 2.135m and a sector angle
34. 92o, the length of the javelin width of 4m and sector angle of approximately 29o )
and
★Technique requirements dictated by the rules which influence the sequence of
movements and make them unique. However, there are very important commonalities
among the different throws, the understanding of which will help the teacher/coach
working with the athletes in any of the events.

Biomechanics

★The distance covered by any thrown object is determined by a set of parameters.

These are:
★Height of release. ★Speed at release. ★Angle at release
★Aerodynamic qualities ★Environmental factors.

© vDestiny
Movement Structure.

The movement of the throwing event can be broken down into four main phases.
★Preparation phase. ★Momentum building phase. ★Delivery phase.
★Recovery phase
★At the preparation phase, the thrower grips the implement and assumes a position
ready to begin the momentum building phase. This phase (preparation) has no direct
effect on the measured distance of the throw. Main activities performed at this phase
are the grip or hold, the stance and the carry in the case of javelin.

★Momentum building phase: in this phase, the thrower generates momentum or

speed to the implement for maximum distance to be recorded. Initially, both the
thrower and the implement move together as one unit however the thrower overtakes
the implement as in the penultimate step or the impulse stage in javelin, the glide in
the linear style in shot put, the turn in discus and the Barishmiscov or rotational style
in the shot put.

★In the delivery phase, the momentum generated and stored in the thrower’s body
is transferred from the thrower’s body to the implement and the implement is
released.

★In the recovery phase, the athlete tries to deal with the remaining forces generated
in the body that could not be given out during the delivery of the implement by
adopting certain techniques such as spinning actions in the discus, hammer and
rotational throws in shot put. Interchanging the legs in the linear style in the shot put
and vigorous bracing action of the heel in the javelin throw.

★Power PositionThe power position in all the throwing events in the link between
the momentum building phase and the delivery phase.

Common features of the power position are:

★There is muscular tension throughout the body.
★Body weight is on the throwing leg with the heel raised
★There is backward lean against the direction of throw
★In some cases, the chin, the knee and the toes of the thrower are in vertical straight
line.

© vDestiny
Safety Precautions and organization

★Equipment should be kept in good repair and stored in a safe place.

★Throwing implements should be carried safely and not be used on the way to or
from the throwing area, javelin must be carried vertically.
★Initially all training should be under the direction of the teacher or coach.
★All throwers should stand well back from the throw line when they are waiting their
turn.
★The thrower should make sure there is no one in the landing area or probable line of
flight of the implement before the throw is made.
★After throwing, the thrower should wait until all have thrownor instruction by the
coach to collect the implement.
★Wet conditions increase the chances of accidents and extra caution should be taken,
particularly for implements sliding after landing
★The athletes should keep in ‘eye-contact’ with the coach
★Left handed throwers should be placed to left and right handed throwers to the right
side of a group

Fundamentals of Throwing Events.

Each of the events has specific characteristics.
★The characteristics of the implement used ie size, weight, shape and aerodynamic
qualities.
★Space limitation ie the shot put ring with diameter of 2.135m and a sector angle of
34.92°, the length of javelin run with a width of 4m and sector angle of approximately
29°
★Technique requirements dictated by the rules which influence the sequence of
movements and make them unique.

Aim:
The aim of throwing events is to maximize the measured distance covered by the
implement after delivery by the athlete.

© vDestiny
Biomechanics
The distance covered by any thrown object is determined by a set of parameters.
These are:
★Height of release. ★Speed at release. ★Angle at release
★Aerodynamic qualities. ★Environmental factors

The height of the release of the implement ie all things being equal, a taller athlete’s
implement will cover a longer distance than a shorter athlete’s thrown implement.
However, the shorter athlete can device certain means to increase his height at the
time of the release of the implement by jumping.

Speed: the idea of speed in relation to throwing objects is to generate enough

momentum to propel the object. Momentum generation can be linear as in javelin and
O’Brien style in shot put and angular as in discus, hammer and the Barishmiscov style
in shot put.

Angle: angle as a release parameter in throwing events refers to the angle at which the
implement is released. A preferred angle of release for maximum distance should be
approximately 40° - 42°

d. Aerodynamic qualities of the implement: this refers to the shape of the

implement as in the javelin and the discus. These implements have been shaped to cut
through the wind smoothly for maximum distance after release of the implement.

e. Environmental factors: these are the weather conditions that may have influence
on the released implement such as the wind, air density or altitude.
It must be noted that height, angle and velocity at release are the actions of the athlete,
however, neither the aerodynamic factors nor the environmental factors can be
affected by the athlete’s actions but the athlete can make some adjustments to the
throwing technique to maximize the measured of the implement.

Movement Structure.
The movement of the throwing event can be broken down into four main phases.
1. Preparation phase. 2. Momentum building phase 3. Delivery phase.
4. Recovery phase © vDestiny
★At the preparation phase, the thrower grips the implement and assumes a
position ready to begin the momentum building phase. This phase (preparation) has
no direct effect on the measured distance of the throw. Main activities performed at
this phase are the grip or hold, the stance and the carry in the case of javelin.

★Momentum building phase: in this phase, the thrower generates momentum or

speed to the implement for maximum distance to be recorded. Initially, both the
thrower and the implement move together as one unit however the thrower overtakes
the implement as in the penultimate step or the impulse stage in javelin, the glide in
the linear style in shot put, the turn in discus and the Barishmiscov or rotational style
in the shot put.
Main activities performed at this phase are, run up, withdrawal, cross step and
impulse or penultimate step in javelin, the glide or rotation in shot put and the swings
and turns in the discus.

★In the delivery phase, the momentum generated and storedin the thrower’s body is
transferred from the thrower’s body to the implement and the implement is released.

★In the recovery phase, the athlete tries to deal with the remaining forces generated
in the body that could not be given out during the delivery of the implement by
adopting certain techniques such as spinning actions in the discus, hammer and
rotational throws in shot put. Interchanging the legs in the linear style in the shot put
and vigorous bracing action of the heel in the javelin throw.

Power Position
The power position in all the throwing events in the link between the momentum
building phase and the delivery phase.

Common features of the power position are:

★There is muscular tension throughout the body
★Body weight is on the throwing leg with the heel raised
★There is backward lean against the direction of throw
★In some cases, the chin, the knee and the toes of the thrower are in vertical straight
line.
© vDestiny
 JAVELIN

GENERAL CONSIDERATION OF THE JAVELIN THROW

1. Physique : All things being equal, the huge large figure of big muscle mass
should be the ideal choice for the event, however do not stop anybody who
shows interest.

2. Coordination: The different elements which are systematic and natural

should be organized so that we do not sacrifice one for the other eg. You may
throw on the wrong foot if you do not coordinate well.

3. Strength: The sight of the javelin stick presupposes that its heavy
but immediate contacts with it disabuse this idea. A prejudice is cultivated that
the javelin is light and for that matter strength is not a pre-requisite, this is
unfortunate erroneous impression. Despite the fact that the 600g, 700g and 800g
of the javelin tends to play down on the importance of strength in throwing.
However it is vividly clear that strength is one of the major pre-requisite for
maximum performance.
4. Speed: Two types of speed are involved here. (a) Speed generated to the
missile and (b) the speed of the contraction of muscles involved in the throwing
action, the faster the speed of contraction and that generated to the missile the
better the performance.

5. Throwing Shoe and Surface: These two things checks and convert the
horizontal speed to vertical speed of the athlete for maximum performance. The
tartan surface is the ideal for the javelin throw however cinder grass is also
recommended.

Skills and Conditioning Exercise - Whipping Action:

1. One-handed throws with lighter implements variations:
- from standing position. - from knee stand. - with 3-stride rhythm. - with
5-stride rhythm

2. Two-handed throws with heavier implements variations:

- throw-ins. - from sitting position. - from knee stand. - with 3-stride
rhythm
Games to Introduce Javelin Throw
1. “Throwing and sprinting”:
Athletes sprint with boxes to set up the targets, then return to the throwing line.
After the targets are knocked down they sprint to collect the boxes.

2. “Hit the targets”:

Athletes aim at bicycle tyre hung in the top corners of a football goal or at a ball
swinging from the crossbar.

The Techniques in Javelin Throw.

Approach 5-stride Rhythm. Delivery. Recovery
© vDestiny
The Hold or Grip: There are four types of grips identified, namely The American,
The finish, The Hungarian and The fork.

★The American : The javelin is held between the thumb and the index finger. The
index finger coils round the end of the band or cord. The javelin lies across the palm.

★The Finish: The javelin is held between the middle finger and the thumb. The
thumb is parallel to the javelin and the other fingers coil round the javelin.

★The Hungarian: The javelin is held between the middle finger and the thumb, with
the index finger lying parallel to the javelin.

★The Fork: The javelin is held between the groove of the index finger and the
middle finger with the other fingers and the thumb coiled round the javelin.

The Carry:
There are two types of carry, namely the shoulder carry and the underarm carry.
Whichever you employ, it should facilitate your withdrawal and proper execution of
the skill.

The Run Up/Approach: in this phase the thrower and javelin are accelerated.
The run up can either be long or short. Whether long or short, they are characterised
by check marks. With the short run up, the emphasis is on technique, whiles the long
run up, emphasises on speed. The purpose of the run up is to generate speed to the
implement for maximum performance.

5-Stride Rhythm: In the 5-stride rhythm phase they are accelerated further as the
thrower prepares for the delivery phase
The transitional phase which is part of the run up is made up of the time the athlete
starts his withdrawal up to the time he recovers. The run up also includes the cross
step and the penultimate step. The penultimate step is the longest in the whole run up.
The athlete plants-on the heel as far forward as possible without shifting the hind leg.
This puts the athlete in a bow bend position ready for the release.
© vDestiny
The Release / Delivery : In the delivery phase additional velocity is produced and
transferred to the javelin before it is released. The release starts with a pull on the
javelin and the synchronising pivoting of the hind foot. As the pull comes through,
and the pivot is completed, the hips are thrust forward –upward gradually
transferring the weight onto the pivot leg. The javelin is pulled through and in front
with a vigorous whip or snap on the hand. The head is dropped slightly backwards
thus bringing the chest out while the free hand comes across the body to initiate the
blocking action at the point of release.

Teaching/coaching points
★Javelin is held horizontally over the shoulder.
★Top of the javelin is at head height.
★Arm is held steady (no forward or backward movement)
★Acceleration run is relaxed, controlled and rhythmic (6-12)
★Acceleration to optimum speed, which is maintained or increased in the 5-stride
rhythm.

The Recovery: In the recovery phase the thrower braces and avoids fouling. Because
of the forward momentum of both the athlete and the javelin, it is necessary to device
means in order to prevent the athlete from fouling the scratch line. This calls for
bringing and indicating a reverse step action, thus bringing the hind leg forward and at
the same time lifting the planting leg backward,

Games to Introduce Javelin Throw

3. “Throwing and sprinting”:
Athletes sprint with boxes to set up the targets, then return to the throwing line.
After the targets are knocked down they sprint to collect the boxes.

4. “Hit the targets”:

Athletes aim at bicycle tyre hung in the top corners of a football goal or at a ball
swinging from the crossbar.

© vDestiny
SHOT PUT
It’s one of the field events in track and field athletics which belong to a group of
events known as throwing events. As throwing event, it needs special qualities some
of which are:
Physique: This is where there is no determination between the size especially height
as compared to other throwing events. In other words, the short man can equally
perform like the tall person. But not too short nor too tall a performer is the ideal.
Strength; This is a composition which cannot be over looked as far as throwing
events are concerned, for that matter shot put. Here the emphasis is on the weight of
the missile which is heavy.
Coordination: Due to the complexity of the movements involved in the two styles of
throwing, O’brien and Barishnischov, coordination is of paramount importance.
Speed: The faster the athlete can move and perform the activity without breaking any
of the rules thus being able to control your optimum speed. Maximum speed is the
one which you will want to identify with the athlete but, this is uncontrollable.

Flexibility: A degree of flexibility is needed by the athlete.

Training: The body is put into proper use by training so that when the athlete
performs he does not feel pain.
Attire: The throwing shoes are needed for high performance according to the rules
one can wear bandage and a waste belt to prevent injuries.
Ground: Ideally the ground should be concrete. This gives you the ideal friction for
maximum performance.
Techniques: Since the thrower is restricted within an area of 2.135 m, in diameter
he has to devise ways and means of generating optimum speed using optimum
strength to attain maximum result without violating the rules this therefore calls for
special styles. Two main styles are identified in shot putting
1. O’Brien 2. Barishnischov:
These have been technically accepted irrespective of the style that the athlete is
using, there is a generally accepted technique in shot putting. These are:

© vDestiny
The hold, The Stance, Movement across the circles: (The Glide) , The Plant,
Release, Follow through, and Recover.

The O’Brien Style: He is an American who used this style.

The hold: The missile is held with the base of the fingers. The fingers are
evenly spread round to support at the side by the thumb and the little finger. From that
position the athlete lift the cheek and places the missile in the groove between the
cheek and the collar bone, the elbow pointing downwards.

Stance: The thrower takes his stance at the back of the circle with his back towards
the throwing sector with his feet about shoulder width apart.

Movement across the circles: (The Glide)

From the stance the athlete attains a ’T’ formation while raising his left hand with the
left leg raised backwards. To initiate the glide, he bends the left leg bringing it down
and forward until the left knee comes in line with the straight right knee. From that
position, the athlete pumps the bent leg vigorously backward and downwards and
about the same time the right leg is dragged on the ground with the foot turning
diagonally to the left as the left leg comes down horizontally against the stop
board.(right hander athlete. The opposite is for the left hander athletes).

The Plant: The planting action starts as the right leg ends the glide and the left leg
come down vigorously horizontally against the stop board. The athlete’s chin is
vertically over the right knee which is still bent eyes fixed at an imaginary object 3m
in front and the athlete attains the hunch back position. At this stage, the athlete is
poised for release.

Release, Follow through, and Recovery:

From the plant position, the athlete pushes the right leg against the ground whilst
lifting his free shoulder or left shoulder upwards which results in the stretching of the
right leg thus initiating a pivot which lifts the right pelvic forward upwards bringing
the thrower to face the direction of throw.

© vDestiny
The free hand is cupped and blocked at the chest level to prevent continuous rotation
along the sagitalplane and at the same time the athlete pushes off the ground dropping
the head backward and extending the throwing hand forward upwards coming up on
the balls of the hind foot and giving a spinning action and by snapping the wrist
outwards. Because of the forward momentum which tends to make the athlete fall out
of the circle, a reverse action of the leg is enough to prevent this.

Barishnischov:
It’s one of the styles in shot putting. A bit complicated because of the circular
transverse of the athlete from one end of the circle to the other. Since the circular
motion involve vertical horizontal and segital dimension of motion its almost
unpredictable as when the shot will come out of the hand. This and other reasons
justify the use of the cage. In this technique, the hold is the same as
the O’brien except that the elbow is much lower than the O’brien and close to the
body. The stance is the same as the O’brien.

Movement across circles : To initiate movement across the circle, the athlete
assumes a semi crouch position and he is on the balls of the feet. To initiate the turn,
the athlete pivots on the left leg forward describing a semi circle until the foot comes
to automatic lock which can be identified by the tension of the muscle. This is an
indication that the right leg should continue the turn. The right leg is swung outside
and across the midpoint of the circle. The landing of the right leg at the centre calls
for an automatic lift of the left leg for contiguous movement. The free hand is lifted
up and held in its natural alignment, eyes fixed on object about 3m away. As soon as
the left leg is lifted it is swung backwards to be planted horizontally against the stop
board. Just as the left leg is coming down, the left arm is swung across the chest
downwards. This then put the athlete in a poised position or the release. At this point
the release is the same as the O’brien.

Recovery : Due to the variation of forces generated through the movement across
circle, and the fact that not all the unnecessary forces can be controlled, the athlete
checks himself by making a reverse movement of the feet.

Skills and Conditioning Exercise - Putting Actions (Shot Put):

1. Forward and backward overhead throw variations:
- from turning movement (see backward slinging action)
- with different implements:
medicine balls, stones, shots

2. Standing put variations:

√ chest-pass. √ with glide. √ with two steps(left-right-left). √ from turning
movement

Games to Introduce Shot Put:

1. “Ball over the cord”
Athletes throw a medicine ball back and forth over a goal, a fence, a cord or a net.
The aim is to put the ball on to the ground inside the other team’s area. compete to make the most
throws in a set time period.

2. “Follow the ball”:

Each athlete throws or puts a medicine ball to an athlete at other end of throwing area then runs
after the ball. Teams of three
 DISCUS THROW

Basic Coordination: The distance with which the thrower is credited is determined
by the speed, the height and the angle at which the implement is released and also the
aerodynamic factors influence the flight of the implement. The height of release is
governed by the athlete’s body position i.e., a tall thrower who releases the implement
from an erect position with trunk and legs fully extended, has an advantage over
shorter throwers and others who release with their bodies in less effective positions.

Aerodynamic factors: Apart from the presence of gravitational force, a discus in

flight is subjected to forces exerted upon it through which it passes. These forces can
have significant effect on the distance of throws. The magnitude of the forces exerted
by the air and their influence on the discus are governed by;
1. The speed of release
2. The angle of release- the angle between the centre of gravity of the discus and the
horizontal. © vDestiny
3. The angle that the discus is inclined to the horizontal (angle of tilt or altitude angle)
at the instant of release
4. The velocity of the wind. 5. The angular velocity of the discus at release.

Skills and Conditioning Exercise - Sliding Actions

Throws with light weights / Throws with heavier weights
variations:
- sitting position. - knee stand. - frontal position (see above on the right).
- power position (see above on the left). - one-turn throw. - 1½ turns.
- with different implements such as light: sticks, rings, cones, light shots, light stones,
disks heavy: heavy medicine balls, stones, shots, disks

Games to Introduce the Discus Throw:

1. “Throwing hoops/rings around flagpole”:
Athletes throw rings or hoops at a small flag pole, trying to land exactly over it.
A round is finished when one team has achieved a certain number of “hits” or when
the teams have thrown all their hoops.

2. “Knocking down cardboard boxes”

Athletes throw rings or hoops at a row of cardboard boxes.
A round is finished when one team has knocked down its boxes or when the teams
have thrown all their hoops.
TECHNIQUE: The techniques of discus throw have developed with emphasis on
increasing the distance through which forces may be applied to the discus.

INITIAL STANCE: The first of these emphases is the initial stance adopted by the
thrower. In the mid 1920s and the late 1930s, the initial stance adopted by most
throwers was one in which the athlete stood at the back of the circle with the body
sideways to the direction of throw. In modern times, the initial feet relative to the
direction of throw has been modified to increase the distance through which force
may be applied to the discus to gain more distance at throw than the standing throw.
Thus any initial stance that allows an increase in distance through which the discus
travel before it is released is better than one for which the distance travelled by the
discus is less.

PRELIMINARY SWINGS: From an erect standing position, with the discus held
over the left shoulder or just in front of the chest, the athlete begins the throw with
one or two swings. This is to prepare the athlete mentally for the throw. Immediately
after this the athlete moves into position to begin the throw. This involves swinging
the discus downwards and backwards to a position behind the body and somewhere
between the hip and the shoulder level, a twisting of the trunk to the right to carry the
discus further back, a semi-flexing of the knees in preparation for movement to follow
and a shifting of the athlete’s weight over the right foot.

TRANSITION: Just as the discus begins to come forward again the position of the
left foot is adjusted by rotating it with the heels raised and pivoting on the balls of the
foot. The centre of gravity of the athlete is then shifted onto the left and over the left
foot. If this is not done the athlete tends to rotate sideways when the right foot is lifted
from the ground and this will result in a poor throw.

THE TURN: A discus turn is a combination of angular motion of the athlete rotating
about his longitudinal axis and horizontal motion of his centre of gravity as it
moves forward across the circle. © vDestiny
DELIVERY: At the conclusion of the turn or the flight phase, the athlete lands near
the centre of the circle on the balls of the left foot. The hips are well ahead of the
shoulders if the correct movements have been executed by the athlete. The shoulders
are also well ahead of the throwing arm at this instant. The athlete’s left foot is placed
on the ground at the appropriate position as quickly as possible. This is important
because the discus is being decelerated as a result of friction on the right foot and the
reduction of the body’s angular velocity as the right foot moves away farther from the
angle of rotation. The longer this deceleration is permitted, the worse the performance
of the athlete likely to be. Once the right foot has landed and before the left foot is
grounded in the front of the circle, the right foot drive initiating the delivery. This
consists of turning inward of the right knee, accompanied by a pivot of the foot and an
outward turning of the heel. This is followed by an extension of the hip, knee and
ankle joints that drives the athlete’s hips forward and around towards the front. Well
before the hips reach the front, the muscles that rotate the trunk and which have been
stretched by the preceding movements contract forcefully to bring the shoulders
around. Finally, the right arm is swept forcefully from behind out and forward. The
near right straight leg is extended in a short forceful movement that brings the athlete
to maximum height and adds to the vertical velocity of the implement and the discus
is brought around to the point where it is released. The discus may be released
between a height of about 1.49m and 1.91m above the ground.

THE REVERSE OR RECOVERY: The main aim is to prevent fouling the rules
after the implement has been released. There are two types,
1) The orthodox reverse- once the implement has been released, the right foot comes
forward to support his weight while the left swings back towards the centre of the
circle.
2) The spinning reverse-this involves one or more rotations on the balls of the right
foot to dissipate the angular momentum left over from the turn and throw

© vDestiny