2021

Activities for Athletics Coaching

Clive Chisanga
Table of Contents

1…………………………………………………………………………………Foreword

2…………………………………………………………………………………Introduction

2.1………………………………………….…………………. Sprint/Hurdles Shuttle Relay

2.2…………………………………………………………………………Endurance Race

2.3…………………………………………………………….Speed and Endurance relay

2.4……………………………………………………………………… Speed Ladder

2.5………………………………………………………………..Cross Hop for triple jump

2.6………………………………………………………………….Hop step jump Activity

2.7……………………………………………………………. Target Throw over a barrier

2.8…………………………………………………………………………Javelin Throw

2.9………………………………………………………………………….. Rotational Throw

2.10………………………………………………………………………1000m Endurance

2.11………………………………………………………………..…. Teens’ Discus Throw

2.12……………………………………………………………….Short Run-up Long Jump

FOREWORD
This booklet is dedicated to my family for their encouragements and incessant help during the
time I was stitching together the information compiled in this work. The booklet is
specifically written for teachers and learners. It can be used by both teachers and learners to
prepare training activities for athletics training and other related physical activities.
INTRODUCTION

Athletics is a term that refers to a variety of sports that include competitive running, jumping,
throwing, and walking. Track and field, road running, cross country running, and race
walking are the most frequent sorts of sports competitions. Athletics is one of the most
popular sports in the world due to the simplicity of the events and the absence of a need for
pricey equipment. Athletics is one of the most widely practiced sports in the world.
Individual sports, such as track and field, are often individual sports in which participants
compete against one another to determine a single winner.

The athlete who runs the fastest time wins the racing events, while the athlete who jumps or
throws the farthest distance or height wins the jumping and throwing events. Sprints, medium
and long-distance events, relays, and hurdling are the different types of running events. Long
jump, triple jump, high jump, and pole vault are all common jumping events, with long jump
being the most popular.

The athlete who runs the fastest time wins the racing events, while the athlete who jumps or
throws the farthest distance or height wins the jumping and throwing events. Sprints, medium
and long-distance events, relays, and hurdling are the different types of running events. Long
jump, triple jump, high jump, and pole vault are common leaping events, whereas shot put,
javelin, discus, and hammer are the most common throwing events. Athletes compete in a
number of the above events in "combined events," such as the heptathlon and decathlon.

There are three types of track and field events: track events, field events, and combination
events. The majority of athletes tend to specialize in just one event (or event type) in order to
perfect their performances, whereas combined events athletes strive to master a variety of
disciplines. Jumps and throws are the two categories of field events.

Athletes are assessed on the length or height of their jumps in jumping contests. The results
of distance jumping events are determined from a board or marker, and any athlete who steps
over this mark is considered to have fouled. An athlete must clear his or her body over a
crossbar without knocking the bar off the supporting standards in the height jumps.
The throwing events involve hurling an implement (such as a heavy weight, javelin or discus)
from a set point, with athletes being judged on the distance that the object is thrown.
Combined events involve the same group of athletes contesting a number of different track
and field events. Points are given for their performance in each event and the athlete with the
greatest points total at the end of all events is the winner.
Sprint/Hurdles Shuttle Relay

Brief description: Shuttle relay of combined sprint and hurdle distances.

Procedure

The equipment is installed as in the above figure. Two lanes are necessary for each team: one
lane with and the other lane without hurdles. The first distance is the hurdle distance and then
the team members run the sprint distance as a regular Relay. The event is completed once
each team member has run both sprint and hurdle distances. The relay is conducted so that
the changeover is made with the left hand.
Endurance Race

Brief description: Eight-minute race using a course that is about 150m.

Procedure.

Each team has to run around a course of 150m (see figure above) from a given starting point.
Each team member tries to run around the course as often as possible in 8 minutes. The start
command is set for all teams at the same time (by blowing a whistle).

Each member of the team starts with one card (ball, piece of paper, cork or similar) which
he/she has to take back to his/her team after each completion of a round on the course, and
before starting again, he/she takes a new card or similar, and so on. After 7 minutes, the last
minute is announced by another blow of a whistle or by starting pistol. After 8 minutes the
completion of the run is indicated by a final signal.
Speed and Endurance relay

Brief description: Relay as a combination of flat hurdles and sprint

Procedure

The distance is about 60m or 80m long and is divided into one area each for flat sprinting, for
sprinting over hurdles and for sprinting around slalom poles (see figure). A soft ring is used
as the relay baton. Each participant has to start with a forward roll on the tumble mat.

The speed and endurance relay is a team event in which each team member has to complete
the full course. Up to six teams can compete at the same time on one course.
Speed Ladder

Brief description: Running up and back through a ladder

Procedure

Between two marker cones at a distance of 9,5m apart, a coordination ladder is placed on the
floor at equal distance between the cones (See figure above). At the start the participant
stands in a striding position (standing start) with the tip of his/her toe at the starting line that
is level with the first cone. After a starting command the participant runs to the ladder,
steps/runs through the ladder (distance between the wedges: 50cm) as quickly as possible and
runs to the second cone. After having touched the cone with his/her hand, the participant
turns quickly and runs back through the ladder to the first cone. When touching this cone the
timekeeper stops the clock.

Cross Hop for triple jump.

Brief description: Two feet hops with change of direction

Procedure
From the centre of a jumping cross the participant jumps forward, backward and to the sides.
Specifically, the starting point is from the centre of the cross forward; then backward to the
centre; then to the right and back to the centre; then to the left and back to the centre; and,
finally, backward and back to the centre.

Hop step jump Activity

Brief description: Triple Jump completed within a limited area

The grid can be replaced with hoops: the scores are measured from the Centre of each
delimited area or from the Centre of each hoop.

Procedure
The athlete selects a Triple Jump area adapted to his level. After taking a run-up of 5m at the
most, he/she completes a hop, step and jump. The best trial is scored out of two. Each score is
recorded and the best result is retained for the total of the team.

For the 10/15 years old, the event needs to be carried out within the two defined lanes.
Jumping areas (scoring table): 1m=1 point, 1,25m=2 points, 1,50m=3 points.

For the 15/17 years old, the event can be completed in any selected lane. Jumping areas:
1,50m=1 point, 1,80m=2 points, 2,15m=3 points.

Target Throw over a barrier

Brief description: One-armed target throw

Procedure
The target throw is carried out from a 5m area. A high barrier is set at a height of about 2,5m,
with the target area set out on the floor 2,5m beyond the barrier (See figure above). The
designated object is thrown at the target over the barrier as the participant throws from a
selected distance from the barrier. Four throwing lines need to be marked out: 5m, 6m, 7m or
8m away from the high barrier. Each participant gets three trials to hit the target with the
throwing object. On each trial, a participant may choose to throw from any one of the four
lines; potentially more points can be won as distance from the barrier increases.

Javelin Throw

Brief description: One-armed throws for distance with a Kids Javelin

Procedure

The Javelin throw is carried out in a 5-m area. After a short run-up the participant throws the
javelin into the throwing area from a foul. Each participant gets two trials.

Safety Note: As safety is critical in the Kids-Javelin Throwing competition, only assistants
are allowed to be in the throwing (landing) area. It is strictly prohibited to throw the javelin
back to the foul line.

Rotational Throw

Brief description: Throws at various targets with a rotational motion

Procedure

The entire area between two stands (or between soccer goal posts) is divided into three equal-
sized zones: left zone, centre zone and right zone. From a lateral standing position 5m in front
of the centre zone, the participant throws a ball (or any similar object) side arm, with arm
fully extended, at the net or soccer goal (in a manner resembling a discus throw or the side
swing of a tennis racquet). Each participant gets two attempts at trying to throw the object
through the zone that best matches his/her throwing arm (e.g. left-handed thrower tries to get
the object through the left zone).

1000m Endurance

Brief description: 1000m team race

Procedure
Each team has to run 5 times around a course of about 200m (See figure below) from a
clearly given starting point.Every team-mate’s time is recorded.

The distance is carried out from two diametric starting points on the course, two teams at the
most being located in each point.

Teens’ Discus Throw

Brief description: Rotating throw for distance and precision using an appropriate discus.

Procedure
From a 3m run-up area, the athlete throws with a rotating movement a flat object which is
easy to handle. The throwing object has to land inside a delimited area (10m wide at the
most). The athlete achieves a throw at the farthest distance possible (as far as 30m) along a
line defined with markers. If the Teens Discus lands beyond the 30m distance, inside a 5m
wide target-area, a 10m bonus is given.

The measurement is made from the nearest mark made by the fall of the discus at a right
angle to the measuring tape along the line of the landing area. Each participant gets two trials,
both being measured and recorded.

Safety Note: As safety is critical in the Discus Throwing event, only assistants are allowed to
be in the throwing (landing) area. It is strictly forbidden to throw the discus before the
starting signal is given.

Short Run-up Long Jump Brief description: Jump for distance Figure

Procedure

Every participant starts from the very end of the run-up area, takes a 10m run-up (marked
with a cone or crossbar) and carries himself/herself with a forward impulse in a 50cm wide
area. He/she completes a jump and lands in the designated areas marked beforehand in the
sand with cones and/or hoops. Area 1 gives 1 point; area 2 gives 2 points, and so on.
Short Run-up Triple Jump

Brief description: triple jump after taking a very short run-up

Procedure

Each team member gets three trials.

After a run-up limited to 5m, the athlete completes a triple jump (a hop, a step, a jump and a
two-footed landing). The measurements are taken from the landing point (heel) that is nearest
to the take-off area with a measuring tape unrolled along the landing area.
REFERENCE

IOM. Educating the student body (2005). Taking physical activity and physical education
to school. Washington, DC: The National Academies Press, pp. 218–220.

Charles Gozzoli. Etal. (2002). kids’ athletics a team event for children performance,
Sports Medicine 24 (5), pp. 289-299.

Mair, S. D.etal. (1996). The role of fatigue in susceptibility to acute muscle strain injury,
American Journal of Sports Medicine, pp. 325-468.

Naum, P. E., Ionescu, S. (2009). The important of stretching in Athletics training to

teenage players (17 to 18 years), in Timisoara Physical Education
and Rehabilitation Journal, Volume 2, Issue 3, pp. 51-56.