The 400m is a track event in which athletes complete one lap of a
standard outdoor 400m athletics track while running in a designated
lane. Indoors, athletes complete two laps of a standard indoor 200m
track. Often referred to as the one-lap race or the long sprint, the 400m
sprint and the 400m dash, the winner of this race is the athlete who
crosses the finish line in the fastest time.
The starting blocks
Runners begin the 400m in the starting blocks. These blocks are staggered,
with athletes positioned at different points around the track. Proper set up and
positioning are crucial for a strong start. To achieve the best acceleration,
athletes should place their strongest leg in the front starting block.
The commands
From the initial position in the blocks, the runner must prepare for the
commands: ‘on your marks’ and ‘set.’ When hearing ‘on your marks,’ the
athlete should lift their front knee to their elbow. The runner enters the ‘set’
position by pushing their feet against the blocks and raising their hips above
shoulder height.
Start
Athletes start the race when the starting pistol is fired.
Taking off requires power and control. The runner pushes off from the block,
propels with their arms and sprints with their legs fully extended. Motion is
driven by the hips and athletes should maintain a 45-degree angle from the
ground.
However, although an explosive start is important, an athlete must not start
the race too soon, as this is a false start. If the reaction time of a competitor –
measured by sensors in the starting pistol and the blocks – is less than 0.1
seconds, they are disqualified.
Speed maintenance
Speed is essential for achieving great times. The first 50-70 metres is known
as the velocity zone, in which the athlete builds momentum as quickly as
possible. The second 130-metre section is the cruise zone. Once in this
second phase, an athlete should work on maintaining their speed and form
while also conserving energy.
The final sprint
With 150 metres remaining, the runner redoubles their efforts. They swing
their arms upward to increase momentum and drive towards the finish line. As
they draw closer, the athlete leans forward to secure their finish.
400m sprint rules
The 400m is governed by a set of rules. They include:
● Athletes must begin the race in the starting blocks
● The race commences with the commands ‘on your marks,’ ‘set,’ and the
starting pistol
● Runners must remain in their designated lanes throughout the race
● Competitors must not obstruct, impede or interfere with other runners
● Time is stopped when the athlete’s torso (not the head, arms, legs or
feet) crosses the finish line
● Official times are recorded using automatic timing systems to
one-hundredth of a second
The discus throw, where a competitor hurls a heavy disc, was
one of the events at the Ancient Olympics. It was introduced in
the ancient Greek pentathlon event -- running, long jump,
discus throw, javelin throw and wrestling -- and can be dated
back to 708 BC.
What is the weight of the discus and how is it
thrown?
The weight of the discus is fixed at 2kg for the men and 1kg for
women. The metal disc is basically thrown by an athlete by
standing inside a circle with a diameter of 2.5m.
Discus throwers are not allowed to touch the top of rim of the
throwing circle, but can touch the inside edges of it. The
athletes are also prohibited to touch the ground beyond the
circle. And if the athlete crosses the circle before the disc lands
on the ground then it is considered a foul throw.
Athletes achieving the Olympic qualification mark represent the
country at the Games. Each country is allowed to send three
discus throwers at the event.
From the qualifying event, only 12 athletes with the best throws
can proceed to the final. Every competitor is allowed three
attempts to mark their best throw. Based on the initial three
attempts, the top eight are allowed another three chances and
their positions are decided based on the longest throw.
In case of a tie-breaker, the second-best throw, determines the
winner.
The measurement is made from the first point where the discus
breaks the ground to the inside of the arc of the throwing circle
with a tape.
Specifications and measurements of a discus
The discus can be made of wood, plastic, fiberglass or metal
with a circular edge and metallic rim. It should be 22cm in
diameter for men and 18cm for women. The inner construction
of the discus can either be solid or hollow while the cross
section of the edge should have a radius of 6mm.
Rules Regarding Throw
Here are some important rules regarding throw −
The discus can only be thrown by an athlete when he or
she will stand inside a circle which has a diameter of
2.5m.
During the course of throw, the athletes are prohibited
from touching the top of the rim. However, they can touch
the inner part of the rim.
An athlete cannot touch the ground beyond the circle.
If the athlete leaves the circle before the landing of the
disc on the ground, then it will be considered as a foul
throw.
In the Olympic matches, each athlete is given 8 chances
to showcase their talents.
There is particular boundary of landing of the disc. If the
disc lands outside that zone then that throw is considered
invalid.
