FOREWORD

This course module provides a widely useful compilation of ideas, concepts and activities to
provide students with the knowledge and skills essential to selecting and implementing activities,
which will insure long-term wellness. Sports and activities include, but are not limited to, racket
sports, athletics and martial arts. Students will progressively learn the skills and game strategies
for each sport as well as the historical background, conditioning programs, equipment, rules and
regulations, game officiating and terminology.
These sports/activities have been chosen to encourage students to participate in physical activity
for life and to promote good health and wellness. It will be incorporated into a seamless program
of involvement which will have as their goals outcomes that have application throughout
students’ entire lives.

HISTORY AND BACKGROUND OF ATHLETICS

The country that started athletics was Greece, and Specifically the Ancient Greeks. Historians
estimate that the origin of athletics (track and field events) can be traced back to the 9th and 10th
centuries B.C in Greece. By the year 776 B.C., athletics had become popular enough that it was
included in the first ever Ancient Olympic Games held in Olympia, Greece. The singular event
was the stadium footrace, and it was won by Koroibos. Over the next few centuries, athletics
continued developing in Greece during the Olympic. From there, the concept of athletics spread
to the Italian region around 200 B.B. The Ancient Greek Olympics and athletics lasted until 394
A.D., when they were banned in an attempt to bring an end to pagan celebrations. In short, the
ancient Greeks started athletics, and thanks to the Roman Empire, it eventually spread across
Europe, further developing over the past two centuries with the reemergence of the modern
Olympic games.
Who Invented Athletics?
The inventor of athletics is unknown, but we do know that the first person to ever win a n athletic
event was Korobios. Korobios was a Greek cook from the city of Elis who won the stadium race
in 776 B.C., which was a foot race that was 600 feet long. This is believed by some historians to
be the only athletic event at the first 13 Ancient Olympic Games in Ancient Greece. So, while
there wasn’t one person to invent the sport of athletics, korobios was the first winner. However,
many other people have contributed to the sport of athletics since, especially over the last few
centuries. As athletics has become popular once again.
The history of athletics, also known as track and field, can be traced back to ancient times. The
roots of athletics are intertwined with the fundamental human activities of running, jumping,
throwing, and other physical competitions. Here is a chronological overview of the history of
athletics:
Ancient Civilizations (2000-776 BC):
Athletics can be traced back to ancient civilizations, notably in Ancient Egypt, China, and Greece.
Ancient Egyptians engaged in activities such as sprinting, long jumping, and wrestling. However,
ancient Greece is often credited as the birthplace of organized athletics, where athletic
competitions were a significant part of religious festivals.
Ancient Olympic Games (776 BC - 393 AD):
The ancient Olympic Games, which began in 776 BC in Olympia, Greece, marked the pinnacle of
athletic competition in the ancient world. These games were held every four years and included
events such as running, long jump, discus, shot put, boxing, and horse racing.
Roman Influence (circa 27 BC - 476 AD):
The Romans adopted and adapted many Greek athletic practices, integrating them into their own
culture. Roman athletes competed in various events, including foot races, chariot races, and
gladiator contests.

Middle Ages and Renaissance (5th - 15th centuries):

The decline of the Roman Empire saw a decline in organized athletics in Western Europe during
the early and middle medieval period. However, during the Renaissance, there was a revival of
interest in Greek and Roman culture, and a renewed focus on physical fitness and sports.
Modern Revival (late 19th century):
Athletics experienced a renaissance in the 19th century, with the establishment of modern
Olympic Games. The first modern Olympic Games were held in Athens, Greece, in 1896,
reviving the ancient tradition of athletic competition. This marked the birth of modern athletics as
we know it today.
International Standardization and Governance (20th century):
The International Association of Athletics Federations (IAAF) was founded in 1912, becoming the
global governing body for athletics. The IAAF standardized rules and regulations for the sport,
overseeing international competitions and establishing records.
Paralympic Athletics (20th century):
Parallel to the modern Olympic Games, the Paralympic Games emerged as a platform for
athletes with disabilities. Athletics became a significant component of the Paralympic Games,
showcasing the abilities of athletes with various impairments.
Technological Advancements (20th century - present):
The 20th and 21st centuries have seen significant advancements in equipment, training
techniques, sports science, and technology. These advancements have contributed to improved
athletic performance, breaking records, and pushing the boundaries of human capabilities.
Modern Era (21st century):
Athletics remains a prominent sport in the modern era, with various events held globally. Major
competitions include the Olympics, World Championships, Diamond League, and numerous
other regional and international events.
The history of athletics is a journey that has evolved from ancient physical activities to highly
organized and standardized events on a global scale, embodying the spirit of competition and
human potential.

PHYSICAL CONDITIONING, SKILLS LEVEL, AND SET GOALS FOR

RACKET, MARTIAL ARTS AND ATHLETICS SKILLS PROFICIENCY.
Physical conditioning, skills development, and goal-setting are essential components of athletic
performance and success. Whether you're a professional athlete or someone looking to improve
their athletic abilities, focusing on these aspects can help you reach your desired level of
performance. Here's a breakdown of each component and tips to enhance them:
1. Physical Conditioning:
Physical conditioning involves preparing your body to perform optimally in your chosen sport. It
includes aspects like strength, endurance, flexibility, agility, and overall fitness. Here are some
tips for effective physical conditioning:
Strength Training:
Incorporate resistance training to build muscle strength and power, focusing on major muscle
groups related to your sport.
Include compound exercises like squats, deadlifts, bench presses, and overhead presses for
overall strength development.
Endurance Training:
Perform aerobic exercises like running, cycling, swimming, or high-intensity interval training
(HIIT) to improve cardiovascular endurance.
Gradually increase the duration and intensity of your workouts to build endurance progressively.
Flexibility and Mobility:
Include stretching and mobility exercises to improve flexibility and reduce the risk of injuries.
Incorporate dynamic stretching before workouts and static stretching after workouts to enhance
range of motion.
Nutrition and Recovery:
Maintain a well-balanced diet that supports your training goals, providing adequate protein,
carbohydrates, fats, vitamins, and minerals.
Prioritize sufficient rest, sleep, and recovery strategies like foam rolling, massages, and ice baths
to allow your body to recover and adapt to training.
2. Skills Development:
Skill development involves honing the specific abilities and techniques required for your sport.
This includes tactical knowledge, technical proficiency, and mental skills. Here's how to enhance
your skills:

Technical Practice:
Dedicate focused practice sessions to improve specific techniques and movements relevant to
your sport.
Seek guidance from coaches or experts to refine your skills and receive constructive feedback.
Tactical Understanding:
Study the strategies and tactics used in your sport, understanding game plans, positioning, and
decision-making.
Analyze game footage and learn from successful athletes in your sport to enhance your tactical
awareness.
Mental Toughness:
Practice mental exercises like visualization, mindfulness, and goal-setting to enhance mental
resilience and concentration during competition.
Work with sports psychologists or mental coaches to develop strategies for handling pressure
and improving mental toughness.
3. Goal-Setting:
Setting clear and achievable goals is crucial for athletic progress and motivation. Here's how to
set effective goals:
SMART Goals:
Ensure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound (SMART).
Break down long-term goals into short-term and intermediate goals to track your progress
effectively.
Short-Term Goals:
Set achievable goals for the next week or month, focusing on improving specific aspects of your
physical conditioning or skills.
Long-Term Goals:
Define your ultimate goals, whether it's winning a championship, achieving a specific
performance level, or making it to a higher league.
Create a roadmap with milestones to reach your long-term goals and adjust them as needed
based on your progress.
Review and Adjust:
Regularly evaluate your progress towards your goals and make adjustments to your training,
skills development, and goals based on your performance and experiences.
By combining effective physical conditioning, continuous skills development, and thoughtful goal-
setting, you can maximize your athletic potential and work towards achieving your desired level
of performance in your sport.

PHYSICAL CONDITIONING FUNDAMENTAL SKILLS, AND TACTICS FOR

ACTUAL IN-CLASS/INTER-SECTION/ INTRAMURALS GAME PARTICIPATION
AND COACHING.
LONG JUMP
APPROACH:
 High school jumpers will use a 14-20 stride approach based on their
maximum controllable speed.
 It’s often beneficial for the athlete to have a routine leading into their approach
(e.g., rocker steps, walk-in, etc.). As long as this doesn’t affect their
consistency, it is a good way for them to focus and block out distractions.
 At the beginning of the approach, the athlete should DRIVE forward, much
like in a sprint—slight body lean, head down, high knee & arm drive, quick,
powerful feet pushing back.
 Athlete should gradually erect posture to a tall upright sprinting position. Steps
should be quick and springy accelerating to top speed.
 Prior to takeoff, athlete should be tall, with eyes up (NOT looking at the
board), thinking “UP” in preparation for a vertical movement.
 TAKEOFF:
 Penultimate step should be a slightly
longer, flat-footed step
 Plant step should be short and quick
hitting flat-footed, slightly ahead of the
body.
 Swing leg drives up, heel to butt, knee
lifting to a 90-degree angle
 Active arm drive, in correlation with
knee drive, helps generate lift and
block forward rotation.

FLIGHT:
 Arms should gradually drop and circulate back, upward, and over (will vary
depending on the athlete’s preferred
flight style)
 Athlete should maintain a BIG chest
and slightly upward head-tilt
 Drive knee should also drop downward
to elongate the body, further combating

FLIGHT STYLES:
HANG: After the takeoff, the jumper allows the
free leg to drop until it is directly under the hips (see above). This long, narrow
silhouette of the body causes the least possible rotation as both the arm and leg (hand
and foot) are a maximum distance away from the hips (the theoretical center of mass).
Long levers rotate more slowly than short levers. The free leg, which has dropped
directly under the hips, will eventually be joined by the takeoff leg. We call this position
180°. At this point, the knees of both legs are directly under the hips. This is the most
stable in-flight position because very little rotation can occur

HITCH-KICK: The majority of athletes who employ

this style of jump should use a single-step arm and
leg cycle (see above). The purpose of this cycling
motion is to counteract and reduce forward rotation
during the jump. This style is designed to set up
secondary rotations of both the arms and legs that
mechanically counteract the rotations established at
takeoff.

LANDING:
 • Prior to landing, the jumper’s arms should
be over top of the head
• The legs should be drawn up toward the
chest, as the arms are driven downward
• As the arms pass the legs, the legs
should extend forward, heels out in front
• Hitting the sand heels first, the athlete
should pull, reeling the butt beyond the
initial landing spot
• Athletes may either pull to the side or
straight ahead, scooping their feet through
the sand (“Skoosh”)

ACCELERATION DRILLS:
 Wall Series:
1. Start your athlete with their hands against a wall or fence with their torso leaning from
the ankle at 45 degrees with one knee up. Adjust them as needed. Have them “feel”
the straight line from their head through their shoulders, hips, knees and finally feet.
Repeat the drill without aligning the athlete
2. From position A, have the athlete take 3 or 5 steps in place (walking, marching and
finally running) watch that their feet land in the same position they start in. Repeat
watching and cueing the straight line from head to toe.
3. Have the athlete repeat the drill keeping lined up but gradually getting more upright
with each foot contact, so they end up standing. (An exercise band around the thighs
can be added for resistance). Wall Series
 Partner Series:
1.Have the athlete assume the same leaning start, supported at the
shoulders by a partner’s hands; the partner will be facing the athlete.
2.Do a five step start by first marching, progressing to a full effort
push.
3. Repeat the full effort start, but at five steps the partner will step out of
the way allowing the athlete to continue to accelerate.
4. After assuming the correct lean against the partner, the athlete is
released to accelerate on his or her own. Partner Series
Resistance: Proper body lean, powerful drive steps, and quick acceleration
can also be developed through the use of resistance implements (e.g. sleds,
harness systems, bungees, chutes, etc.). A variety of dynamic lunge
movements can be implement with resistance bands as well. Resistance
Training.
Wickets: a speed drill we use frequently because of its effectiveness and
versatility is the “Wicket Drill”, which begins with 6 progressively longer
acceleration strides (similar to the DRIVE phase of the approach). These
require that force be applied to the ground in order to produce momentum
and velocity.
 Sprint Drills: any type of sprint training done with power sprinters (100, 200
runners) could benefit a jumper by improving runway speeds. Simple build-
ups (jumper simulates the entire runway way progression from drive phase
to final acceleration either on the turf or runway) are also beneficial in
establishing runway rhythm.
TAKEOFF/FLIGHT DRILLS:
 Power Skips: a continuous skip with exaggerated arm and knee drive,
emphasis placed on getting maximum height. Power Skips.
 Continuous Takeoffs: athlete jogs down the track and counts “1-2-3-pop”
simulating the penultimate step and executing a takeoff-like knee drive/arm
drive, landing on their drive leg, regrouping in three jog steps, and repeating
the drill without stopping, and continuing down the track 50-100 meters in
this pattern. As athletes get their timing down, the number of steps in
between takeoffs can be reduced. Continuous Takeoffs.

 4 Cone Penultimate Drill: athletes progress through a series of four cones

starting out with a march (simulated run steps), and upon reaching the
second cone, simulating a longer, flat-footed step toward the fourth cone,
and finishing with a takeoff plant and pop-up on the fourth cone. Emphasize
the slight lower of the hips, longer stride, and flat foot strike on the
penultimate. Also emphasize the angled hip position (but tall stance) at
takeoff and aggressive foot strike and knee drive on the plant. 4 Cone
Penultimate Drill
 Two Box Drill (Penultimate Step drill): For advanced jumpers—This is the
pop-up drill with a twist. In addition to the 6” box, a 4” flat, square box is placed
on the runway approximately where the third-to-last step would hit. The athlete
completes a short approach pop-up jump, hitting each box with their takeoff
foot (penultimate step landing in between the two boxes). The slightly elevated
position prior to the penultimate step as a result of the additional box over
exaggerates the elongation, slight hip drop, and flat-footed strike of the
penultimate step.
 Arm Choreography: seated in a chair, athletes simply practice their arm
movements down the runway, at takeoff, and in flight, all in sequence, and
repeat as needed.
 Pop-ups: using a 3-7 step run up to a 6” (typically angled) box, the athlete
plants on the box driving the knee up. Focus should also be placed on eyes
looking upward, chest pointing out and up, and achieving maximum height.
Adding a target (e.g. ball fashioned to old standards, towel on a stick, etc. can
help add incentive to “get up”. As a result of increased height, athletes will
have increased hang time to practice flight technique.
 Mat Pop-ups: Similar to a regular Pit Pop-up, except into a high jump or pole
vault mat. Athletes attempt to get enough lift to execute a flight technique,
ultimately landing on the mat, legs extended out in front. A raised hurdle can
be placed between the mat and pop-up board and the distance between
increased for stronger, more advanced jumpers to up the intensity of this drill.
Mat Pop-ups
LANDING DRILLS:
 Extension Drill: athletes sit on the edge of a chair in the pit with their legs straight
out in front of them, heels in the sand, and toes pointing up. Arms are extended
vertically above the head, straight up above the shoulders. When ready, the
athlete lifts extended legs out of the sand in the style of an “extension” during the
descent of the jump. To avoid backward rotation, the athlete quickly brings the
extended arms forward and through the legs in a scooping mention to create
immediate forward rotation of the upper body, ultimately driving the legs down into
the sand, heels first, putting the jumper in position to land. Extension Drill
  Skoosh Drill: athletes sit on the edge of a chair in the pit with their legs straight
out in front of them, heels in the sand, and toes pointing up. Supporting
themselves with their arms on the chair, athletes use a count of “1…2…3” in
which they sit through their calves. After the third, using arm drive and heel pull,
the athlete leaves the chair, in an effort to pull their butt, through their heels and
beyond their initial heel placement in the sand. Heels should push through the
sand, scooping up, and tossing sand into the air. Skoosh Drill
 Extension-Skoosh Drill: For advanced jumpers—this is simply a seamless
combination of the two drills. The athlete completes the extension drill and
immediately goes into a skoosh drill, eliminating the “1…2…3” phase and
immediately thrusting out of the chair and getting their butt into the sand.
 Standing & Short Approach Long Jumps: Athletes complete a standing long
jump into the pit, focusing on leg extension, hitting the sand heels first, the
athlete should pull, reeling the butt beyond the initial landing spot. To over
emphasize drawing the knees up and extending the legs, have jumpers grip a
towel or short bungee (I’ve even used a pair of sweats in a pinch), one end in
each hand, and jump through it (similar to a jump rope but much shorter) from
the end of the runway into the pit. Because the implement is shorter in length, it
forces the jumper to exaggerate those landing actions (knees up into leg
extension) to get up, over, and through. Progress to a short approach jump as
the athlete becomes more confident with the landing. Standing, Standing w/
Implement (coaches holding), and Short Approach (Marquise Goodwin…no
relation).

TRIPLE JUMP

Triple jump or ‘hop, step and jump’ can be broken down into three phases; the approach, take
off, and landing. Here we explain the main points to work on for each stage of the jump:
The Approach:

 12-18 step run-ups are most common, with more experienced athletes using the longest.
 The approach should provide velocity, accuracy, and get the athlete to a good physical
position.
 Gradual acceleration is a key aspect of the approach, reaching maximal controlled speed
when reaching the board.
 The approach phase is split into 4 smaller parts, the start, drive phase, continuation
phase, and the transition phase.
The Start
 Athletes either start with what is known as the crouch or rollover technique.
  The crouch start does exactly what it says. The athlete starts with the front knee over the
toes of the same leg. The upper body is bent over so that the shoulders are down by the
thigh of the front leg. Hips should be at least in line with the shoulders if not above them.
From here the run begins with a forceful push-up and out. This position does not allow the
athlete to see the board or sand which can be seen as a disadvantage.
 The rollover start allows the athlete to stand much more upright. Then a rocking motion
takes place shifting the weight to the back foot and back. As the weight is shifted forward
the athlete flexes at the waist and bends forward before pushing forcefully up and out into
the first step.

The Drive Phase

 The development of momentum is the key aspect of the drive phase
 The strides should be long and powerful in this phase because most of the acceleration
should take place here.
 The athlete should also drive into an upright position around 6 strides into the run.
 Look directly at the board in this phase.
The Continuation Phase
 Consists of more acceleration but it is less obvious than in the drive phase.
 This phase goes right up to the last 4 strides of the approach, where the transition phase
begins.
 Keep the head more upright but still, have the board within sight.
The Transition Phase
 To gain success in the triple jump this phase of the approach must be spot on.
 It is vitally important for the athlete to keep accelerating through this phase. Over
accelerating, or decelerating will cause problems for the athlete.
 The penultimate step does not really change as it does in other jumping events because
of the lower takeoff angle needed in the triple jump.
 In the final steps, the body should be pushed upward, with the angle of the shin in
comparison with the ground almost vertical.
 Keep the head upright throughout this phase and eye contact with the board is lost.
However, if an athlete’s eye has been kept on the board until this point the location of it
should be planted in their head.

The Takeoff:
 On the board, the takeoff foot should be planted almost flat, directly under the body’s
centre of mass, with the shin vertical.
 The ankle must stay strong through flexion at the ball of the foot.
 The athlete should maintain contact with the board until the shin has moved forward so
that the knee is over the toes.
 The next part is to extend the hip to push off the board
 If the takeoff is executed correctly the athlete’s body should be well in front of the takeoff
foot before the foot leaves the board.
 The thigh of the other leg should be brought forward, but this does not mean lifting the
knee.
 The arms should either keep pumping or both arms should be brought forward as the
athlete leaves the board.
The 3 Phases:
Hop
 The main point of the hop is to take off and land on the same foot, whilst gaining distance,
maintaining horizontal velocity and making sure the body is in a position to complete the
next phase.
  After the take-off, the first stage of the hop is to bring the thigh forward with the foot
coming up close to the bum.
 The lower part of the takeoff leg then prepares to make contact with the ground by moving
down and forward.
 The free leg plays an important part in reducing forward rotation and maintaining good
balance. To do this the hip has to extend, knee straightens, which allows the leg to extend
and fall

Step
 The main point of the step phase is to land on the other foot to which was used to take off
from the board and during the hop phase.
 However, as with the hop, maintaining horizontal velocity, gaining distance, and preparing
for the next phase are important.
 A swing of the free leg is very important within this phase. The leg has to come from
behind to finish in a lengthened position just in front of the body as it makes contact with
the ground.
 The step needs a high take-off angle, higher than the hop. So because the athlete is
already moving horizontally due to the previous stages they should concentrate all their
energy on pushing vertically.

Jump
 The final phase is the jump where the athlete should still attempt to gain distance,
maintain horizontal velocity and prepare the body for the landing.
 The success of this phase really depends upon how the athlete has performed in the
previous phases.
 Most athletes will use the hang technique, with arms stretched over their head, and legs
hanging down to control the forward rotation. Some athletes may attempt the hitch-kick
with the free leg, but in the triple jump, they have little time in the air.

The Landing:
 Throughout the whole of this phase, the athlete’s head and torso should be upright.
 The arms start to move down from above the athlete’s head.
 Both legs come forward, landing slightly heel first.
 When the athlete lands, they need to continue the forward movement by flexing the hips
and knees. This will allow the athlete’s bum to reach their heels.
 As this happens the athlete must kick their feet out of the sand, so their bum can land in
the footprints, to maintain the distance

HIGH JUMP
High jump technique – The approach:
 3 important factors of the approach are acceleration, maximum velocity, and curve
running.
 There are 3 different approaches that athletes use today. The J approach, flared
approach, and hook approach.
 All 3 approaches have the same curve into the jump. The only difference between them is
the initial starting position. The J approach involves the athlete running in a straight line
before curving their run into the jump. An athlete using the flared approach will start from a
position wider than that of the J approach, and the opposite occurs with the hook
approach. The starting point is inside that of the J approach.
 Athletes run on a curve to lean away from the bar by creating pressure against the
ground.
 Most athletes use between 6 and 12 steps on the approach, usually an even number so
the first step is taken with the non-jumping foot.
 The radius of the curved run is specific to individual athletes, and this can only be found
through trial and error. However the average for women is around 31-32 feet (9.5-10
metres), and for men, it is 27-28 feet (8.3-8.6 metres), so these are good starting points
for your long jump.
 The athlete must approach the bar from the correct angle in the last 2 steps. Again this is
somewhat athlete-specific but 50 degrees for the penultimate step and 40 degrees for the
final step are good guidelines.
 The last 2 steps of the approach are the most important. The penultimate step must land
flat, and on the imaginary curve line, with the hips and torso moving over this foot as
quickly as possible.
 The last step should also be flat-footed and purposely planted in a dorsiflexed position.

High jump technique – Takeoff:

 The aim of high jump coaching here is conversion of vertical velocity must be made from
the horizontal velocity of the approach if a long-jump is going to be successful.
 A short takeoff time is also important otherwise the athlete will more than likely land on top
of the bar.
 The takeoff action is also known as a push-through-and-pull action.
 The push-through is the hip moving over the penultimate foot.
 The pull is the hip of the free leg coming through because of the active negative motion of
the takeoff leg.
 On takeoff, the foot should be pointing roughly towards the far corner of the landing area.
 All athletes are different when it comes to the position of the takeoff foot. Generally, this
foot should be planted around 2-3 feet down the bar from the post or standard.
  Distances in front of the bar also vary greatly from athlete to athlete. However, the
average for women is around 26 inches or 65cm. For men, it is further, around 48 inches
or 123cm. Use trial and error to work out the best position.

POLE VAULT

Pole vaulters combine some of the best track and field qualities into one event. They require the
leaping strength that any good jumper possesses, together with a gymnastic-like ability to control
their bodies in the air. A successful vaulter generally has a sprinter’s speed and must build that
speed while carrying a long pole. Finally, while pole vaulters don’t resemble discus
throwers or shot putters — vaulters are typically tall and lean — pole vaulters do require strong
arms to control, plant and push off from the pole. In the beginning, therefore, coaches will look for
well-coordinated athletes who can multi-task athletically. Beginning vaulters may then learn the
event’s different aspects separately, but ultimately a successful vaulter must treat the event as
one continuous maneuver, with each segment flowing smoothly into the next.

Gripping the Pole

A pole vaulter’s first lessons will likely include the proper way to grip the pole, and how to hold it
at the start of your run-up. You’ll place your hands about shoulder-width apart toward the top of
the pole, with your dominant hand closer to the end. In the long run, you’ll want to grip the pole
as close to the end as possible. In the beginning, however, your coach will have you place your
hands in the proper positions, depending on the type of pole you’re using and the speed of your
approach run.

Approach Run

There’s a lot of ground to cover — literally — as you learn to make a proper approach run while
holding the pole. The key points include how to pace yourself so you reach top speed at the end
of your run and keeping the pole under control so you can plant it correctly. Approach drills will
help you run with an erect stance while you hold the pole comfortably. You should move your
hands and arms as little as possible until it’s time to plant the pole in the box, although the pole
itself will move from a vertical to a horizontal position during your approach. As in the long jump,
it’s important to execute your approach consistently so you can plant the pole properly.
Beginners will develop a relatively short approach and typically must learn to run with consistent
stride lengths before they start taking actual jumps. As with the long jump approach, you’ll also
learn the subtle changes you must make in the last few strides before the plant.

Planting and Takeoff

The key to a successful plant and takeoff is to convert your horizontal motion into a vertical jump.
Common beginner drills include the “jump over,” in which the vaulter simulates planting the pole
after an approach run. The pole won’t actually touch the ground, however. Instead, the vaulter
brings the tip of the pole down, then back, similar to a rowing motion. The vaulter may also jump
or hop while performing the simulated plant.

Your first planting drill may be to simply stride up to the box and plant the pole while you walk.
Before taking an actual vault, athletes may perform some gymnastic-type drills to learn how to
flip their bodies, head-down, in the air. They may perform flips using gymnastic rings or may
swing themselves upside-down on a horizontal bar.

You’ll likely take your first vaults without a bar. You’ll take a short approach run, plant the pole in
the box and raise yourself minimally off the ground — more like a vertical than a horizontal jump
— before you land in the pit. You’ll then progress to swiveling your body after takeoff, as if you
were clearing an imaginary bar, then you may begin jumping over an actual bar, which will, of
course, be set quite low.

Long Term

The pole vault is a complex, technical event. Learning to make a consistent approach run while
holding the pole is a skill in itself, never mind planting the pole, lifting off and moving your body
correctly through the air so you can achieve your ultimate goal — clearing the bar. Prospective
pole vaulters and coaches should be patient during a vaulter’s learning process. If the athlete has
the tools and desire to pole vault, give him or her some time to develop.

DISCUS THROW
Discus Technique
The discus event we know today evolved from the ancient Olympic Pentathlon where the athlete
was required to long jump, throw the discus and javelin, as well as run and wrestle. The following
sequence explaining how to throw a discus is written for a right-handed thrower which means
that they will be entering the throw by turning to the left (anti-clockwise).
Note in the examples, 12 o’clock is the back of the circle, so the front is 6 and the athlete will turn
towards 9 on entry.

Within these sections are the behavior goals we are looking to achieve in pursuit of good
technique. The key to being successful at this event is to develop good rhythm i.e.,1-2, 3 turn the
feet and release.
The Wind phases

 Stand facing the back (12 o’clock) of the

circle and swing the right arm back with
discus in the right hand
 As athletes achieve the wind-up position
60–70% of body weight is over the right
foot
 Separate the lower body from the upper
body with a reverse V shape of the
lower body as the discus winds back
 Feel the torque in the right leg

Pivot phase

 Allow body weight to pivot on left foot

toes and move to 80–90% of normal
height. i.e., move from high to low
shifting body weight from right foot to
left foot by actively turning the left foot
 Don’t lead with the left arm, instead
allow the right leg to come around the
body
 Right foot needs to be picked up before
the right shoulder passes
 Keep right shoulder behind the right hip

Step across the circle

 Lead the right foot as you step forward,

whilst also simultaneously pushing off
the left foot and stepping into middle of
the circle (falling) with your gaze looking
forward
 Don’t look down
 Make sure body is leaning forwards
 Ensure the discus remains above
shoulder height when commencing the
mirror (180ْ) movement i.e., the turn
across the circle
 Keep left arm over left leg (as if reading
the time)
 When driving across the circle and turn out this should provide the power house position
for the throw
180

 Keep the right foot turning throughout

the throw and allow the left leg to come
underneath the body and ground. i.e.,
sweep the left leg back to between 6
and 5 and torso leaning towards 12
(knees should pass by close together)
 As left leg sweeps the right arm needs
to stall at 4.30ish, with the discus at
least at head height (most throwers do
not give themselves enough time at this
moment)
 The left foot needs to be grounded with
the rhythm of 1-2,3

Turn phase

 As the right foot continues to move

underneath the body, the throwing arm
will begin to pick up momentum so that
when the discus is 180ْ (12 o’clock)
from release start to drop the left heel to
form the block
 The long pull – 18 rotation 70-80% of
release velocity achieved in final
delivery and most of that comes in the
last 180ْ of movement
 Athlete’s head should remain passive
keeping the left elbow high and away
from the body at shoulder/head height,
then pull violently around the body (keep the head in a fixed position and do not strike with
the head i.e., pull it to the left)
 A common fault of most throwers is to commence the delivery at left foot touch down and
pull to early so that the discus does not go through the low point correctly

Discus release

 The left leg should be stiff on delivery

with the release in front of the body
 Remember to release as if trying to slap
a large boy in front of the throw.
 And then the right arm should continue
across the body as if trying to slap the
back
 Important throughout the throw that
athletes head should be relaxed and not
move, let torso and shoulders do the
work to ensure good core movement
 Some athletes will throw in a fixed foot
position with both feet remaining on the ground for the duration of the delivery.
 Other athletes may use a reverse foot technique to stop them fouling
JAVELIN THROW
Javelin Technique Explained
Think of all throws having three phases, a beginning, a middle and end and in each phase, there
are several sections. The beginning is the start and run (body develops speed and rhythm), the
middle or transition (which places the body and javelin in the correct position for throwing) are the
crossovers and the end is the release (delivery).

Within these sections are the behavior goals we are looking to achieve in pursuit of good
technique. Like other throwing events the rhythm on delivery is important and should be 1-2,3.
The following sequence is written for a right-handed thrower.

Start

 The athlete stands with the javelin in

their right hand held around head height
facing the direction of the throw.
 Shoulders and hips are square to the
front
 As the athlete moves forward, they
build from a jog to a run
 Beginners are recommended to start
with 9-11 paces, whereas most elite
athletes will use a run-up of between
25-30 meters
Run-up

 A couple of paces before the

crossovers commence the athlete will
start to draw the javelin back behind
them
 Most athletes have a marker on the
track where they start the crossover
phase
 Generally, around the (elite) fifth pace
before the throwing position is
achieved
 This is initiated by the right leg going
out and across the left leg

Crossovers

 At the beginning of the crossovers, the athlete starts to move sideways and the left hip
starts to face the direction of the throw
 The left arm goes back across the body
as legs cross
 And the javelin is drawn back fully by
the throwing arm
 The penultimate step is the impulse
step when the right knee (leg) pushes
off to achieve the plant and then
release (last push off of the right leg)
with the rhythm 1-2,3
 Left foot is 1 and impulse step with the
right leg is 2, and 3 is the left leg
 Give enough time between 1 & 2
otherwise, athlete will run forward into the throw releasing in front of the left leg
 As the athlete comes out of the crossover, the correct throwing position of the javelin and
body is essential to allow an efficient transfer of energy from the athlete to the implement
 Position of Javelin and shoulders – alignment should be parallel with javelin slightly higher
 Left (lead) leg foot on ground heel down left arm bent in front
 The throwing arm held as far back as possible
Release

 Left-arm action upon landing of lead

(left) leg is to pull the (left hand) fist to
the left shoulder as if performing a
single-arm curl
 Don’t be too aggressive as this can
cause over rotation
 Right arm action needs to bump the
Javelin through the point of the throw to
allow efficient transfer of energy
 Visualization of right arm/shoulder
pronation – body resembles a bow
 Left (block) leg pointing towards infield,
right leg back then rotates right hip (toe/heel block) and the feeling is like trying to smack a
wall with a hammer (similar to cracking a whip) with release point just in front of the head
and left (block) foot
  Block in order to achieve acceleration so the javelin is released in double support phase
(both feet on the ground)
 Don’t run through so that the release beyond the left foot

Reverse

 Because of the forces generated the

athlete’s body is forced up and over the
straight left (block) leg and after
release, the athlete continues forward
with the right leg coming forward to
prevent fouling

SHOT PUT
The following sequences are written for a right-handed thrower (12 o’clock is the back of the
circle, so the front is 6)

Step 1: Stand
 Stand at the back of the circle facing 12
and hold the shot in the right hand with an
even finger spread with thumb on
downside
 Do not hold in the palm of the hand,
but instead on the fingers
 The elbow of the throwing arm should be
at shoulder height in the 12/3 position
i.e., face & chest looking at 12 and the
elbow pointing to 3
 Think neck-ball-elbow inline
 Maintaining this position until delivery
will help the force generated go in the
direction of the throw
 Keep body weight on the right foot with left foot slightly back from the right.

Step 2: Sit
 Sit by bringing the left foot close to right
foot (don’t cross legs at this point) then
push back of the right heel,
simultaneously driving left foot back, so
that legs briefly hold a split A position

Glide 3 – Glide
Two techniques can be used:

 Sit down and glide, takes a little longer

(more air time)
 Sit backward and glide
 When starting the glide use a focal point
at the back of the circle to hold attention
and try to maintain chest and right arm in
position (12/3)
 Down (slowly) glide then land with the
right foot slightly flexed pointing at
around 10
 The rhythm of the glide should be 1-2,3
 When landing ensure body, weight has
not moved over the left foot

Step 4 – Land

 When landing the body should be braced and body-weight over the right foot with
shoulders and elbow still facing the back
of the circle in 12/3 position;
 The left foot lands between 6 & 5 just
behind the stop board
 Remember to hold the core position and
resist throwing until the elbow has been
moved to the low point of 12 as
shoulders come around the head
 Important that the head remains passive
so that the shoulders and trunk rotate
around the head (core movement)

Step 5 – Turn

 Moving the feet only, ground the right

foot underneath to make a turn on the
right foot toes and the left leg heel
grounds to form the block
 Ensure shoulders are still parallel to the
ground as a long (linear) straight line
push on the shot is needed
 The trajectory of the shot should be
around 45ْ to achieve optimum distance

Step 6 – Delivery
  Ensure core movement around head, do
not drop left shoulder on delivery
 As the right (power) hand pushes the
shot up at 45ْ so must the left (block) arm
pull down at 45ْ to achieve a core throw
 Use the mnemonic phrase Punch Pop
(punch the giant & pop the elf)
 When performing the right toe turn / left
heel block with the feet punch the giant
(the power arm punches up at 45ْ) and
pop the elf (as the block elbow comes
down at 45ْ with equal force)

RUNNING EVENTS
In the sprinting events, there is a need to have an efficient start. On this page, we look at the standing,
crouch and block starts and the correct positions for the "On your marks" and "Set" positions.
STANDING START
On Your Marks

 The foot is placed up to the starting line but not on it.

 The feet are about shoulder-width apart to obtain a well-balanced
position.
 The weight is distributed so that about 2/3rds of the weight is on
the front foot.

 Bend the knees and lean forward.

 Arms synchronized with the legs - in this case, left foot forward
and right arm forward.
 Back, neck and head inline.
 Remain motionless.

CROUCH 4-POINT START

On Your Marks

 Place the left foot behind the line

 Place the right foot behind the left
 Remove the left foot and place the left knee adjacent to the
right ankle
 The toe of the left foot should be turned under
 Hands should be slightly wider than shoulder-width
 Arms should be straight but not locked at the elbow
 The fingers must be behind the line
 The fingers should form a bridge, with the thumbs pointing
toward one another
 When viewed from the side, the shoulder should be above
the start line
 The head and neck should be in line with the spine

Set
 Hips raised to a position slightly higher than the shoulders
 There should be an angle of 90 degrees at the front knee
 There should be an angle of 120 degrees on the rear knee
 When viewed from the side, the shoulder should be above
the start line
 The head and neck should be in line with the spine
 Remain motionless

OFFICIATING THE ACTUAL GAME

The Golden Rule for Track Officials:
No athlete should be allowed to gain an unfair advantage, and no athlete should have to suffer
an unfair disadvantage.
The “Athlete-Centered” Official
• Properly applies rules
– Fair
– Objective
– Impartial
• Communicates clearly and consistently
• Practices preventive officiating
• Demonstrates professionalism, integrity and teamwork
An Effective Official Is
• Knowledgeable
• Consistent
• Impartial
• Calm and composed
• Dressed appropriately
• “Invisible”
Self-evaluation Check for Officials
If you can leave the meet unnoticed, your job has been well done.
(The attention should always be on the athletes.)
Role of the Referee
• Supervises all officials
• Reviews reports from officials concerning possible
violations and takes action (only referee or starter
can DQ an athlete)
• May reschedule or add events in consultation with
the Meet Director

OFFICIATING TRACK EVENTS

Clerk of the Course Duties
• Know the facility (Walk the track!)
• Check in and organize competitors into assigned heats and lanes
• Check uniforms, spike length
• Check for electronic devices (cell phones, CDs, etc.) Gather, hold, escort and place
competitors into lanes
• Provide starting and advancing instructions
• Anticipate and resolve challenges
• Keep the meet on schedule
 THE STARTER

Position of Starter and Recall for Staggered Lanes Starts

 Starting Straightaway Sprints

 Position of Starter 800m and

Longer

FALSE START RULES

 • No false start rule (IAAF, USATF Open, NCAA and NFHS) - “One and Done”
• Two false start rules (for USATF Combined Events, Youth and Masters)
• One false start rule or ‘One to the Field’ (IAAF Combined Events)

UMPIRES
• Observe & report.
• Umpires do not disqualify athletes.
• If you see an infraction, raise the yellow flag and stay at your position until the Referee (or
Chief Umpire) comes to you.
• Be prepared to give a full (written) description of who did what to whom and when.
• If you’re not sure, don’t make the call.
• If you see a situation you know is not a foul, but there may be a question, write a report to
pass on to the Referee (NCAA rules specifically ask for report on any ‘incidents of
concern’).

UMPIRING POSITIONS – PRIORITIZED

4 8 3
Observe & Report Possible Violations
• Impeding or jostling
• Failing to run in a direct line on final straight
• Illegal hurdling – trail leg, intentional knock down, etc.
• Unfair assistance or contact
• Exchanging the baton outside the relay exchange zone
• Running on or over inside lane line on a curve

OBSERVE & REPORT POSSIBLE VIOLATIONS

In races run in lanes, running on the outside of a lane line on a curve is not a foul, as long as the
runner does not interfere with the runner who is supposed to be in that lane.
Running outside a lane on a straight is not a foul as long as there is no interference and no
advantage is gained.
In races not run-in lanes, running inside the curb on a curve is a foul (unless pushed inside by
another runner). Running inside on the straight is not a foul if pushed, but it is a foul if an
advantage is gained.

HURDLE VIOLATIONS
(Also, in Master’s competition competitors shall hurdle with a continuous motion such that both
feet shall be off the ground for at least an instant; i.e., no stepping over hurdles or SC barriers)

Hurdle Crew

Crew chief should have track markings diagram and list of hurdle heights
 6-8 persons
 Place hurdles, aligning edge of crossbar closest to approaching athlete directly above
edge of mark on track closest to approaching athlete
 Set hurdles from start line to finish line Check hurdle heights, position of weights
 After event, reset to next height, reposition and stack

STEEPLE CHASE BARRIER CLEARANCE METHODS

A competitor may clear the barrier in any manner as long as the leg or foot does not trail “below
the horizontal plane of the top of the hurdle at the instant of clearance” (use of hands is OK)

RELAY PASSES BATON MUST BE WITHIN THE ZONE AND MUST NOT DROP THE
BATON
THE FINISH
- when Fully Automatic Timing (F.A.T.) is not used

FINISH JUDGES

• Assigned to a place, NEVER to a lane

• Stop the watch, identify placer, follow placer
• Communicate immediately if problems occur
• Don’t bluff; not a contest
• Work as a team
CONVERTING HAND TIMES
For track events - convert times to next higher 1/10th of a second
– Time on watch = 10.43
– Reported time is 10.5
– Time on watch = 10.50
– Reported time is 10.5

For races not fully on the track, convert times to next highest second; e.g., marathon, XC:
– Time on watch = 3:29:45.12
 – Reported time is 3:29:46

DIFFERENCES IN TIMES
• If 3 watches disagree (after rounding up), select the middle time
• If 2 of 3 watches agree, select the time of the agreeing watches
• If only 2 timers and they disagree, take the slower of the 2
• Priority given to timer assigned to time the higher place
• Important to have back up timer

OFFICIATING FIELD EVENTS

OFFICIATING FIELD EVENTS

• Think Safety First!
• Administer an organized event
– Review rules prior to competition
– Provide clear and complete instructions
– Inspect all implements and competitors
– Assure accurate measurements
– Create a fair competition environment
• Provide consistent calls: “Up”, “On deck”, “On hold”
Field Events Flags
White – Fair/legal attempt; raised after the attempt is completed
Red – Foul
Yellow – Raised and held overhead when 15 seconds are left in the athlete's time (in USATF,
NCAA and IAAF meet, but not NFHS)
ASSIGNING OFFICIALS
• Match assignment with experience and skill
• Assign the duties for entire event
• Rotate positions between events
The Competition Competitor
Instructions
• End warm-ups five minutes prior to start
• While the crew prepares the venue, the
head official:
Gathers all competitors
Reviews:
Applicable rules
Any special rules applying to this meet
Time limit per attempt and calls
Procedures for checking out of the event
Order of attempts and method for
advancing to the final
The Competition- The final
• Determine the competitors who will advance
the number should be on results sheet
• Determine the order in the finals (reverse
order - best mark goes last)
• Announce names, order
• Announce final round, final attempt for each
competitor
• Recheck results, sign, submit results
• Leave competition area in good condition
 Officials Positions - Horizontal Jumps

Preparation - Essential Supplies

• Fiberglass tape (20 meters)
• Clipboard and Pencils
• Stopwatch
• Rake
• Shovel
• Broom
• Access to water/hose
Preparation- Readying the Competition Area
 • Check the board
- condition and steadiness
 • Moisten the pit
• Turn pit with shovel or roto-tiller, remove debris
• Level pit
• Sweep area around pit, clean the runway
• Sweep and rake following warm-up period

Take-off Board - Foul vs Fair

Normally, the toe of the shoe must be seen by the eye to extend beyond the edge of the board to
be considered a foul. If plasticine is being used, there must be a mark in the plasticine in order
for a foul to be called (i.e., if your eye sees the toe beyond the edge of the board, but there’s no
mark in the plasticine, there’s no foul).

The Competition Calling ‘Fair’ or ‘Foul’

• The board judge makes the decision whether the attempt is ‘fair’ or ‘foul’.
• The final decision is not made until the athlete has completed the attempt (i.e., has
properly left the pit).
• At the completion of the attempt, the board judge indicates the decision by raising a white
flag (‘fair’) or a red flag (‘foul’).
• If no flags are available, a verbal call may be used.
• If the attempt is fair, the measurement is then made.
The Competition Proper Measurement
• Mark and put zero end of the tape at the edge of the break in sand closest to the take-off
board
• Measure perpendicular to take-off board
• Measure and announce distance to lesser whole centimeter, or “foul” as the red flag is
raised after attempt is complete
• All fair attempts are measured immediately
 • No foul attempt is measured, unless the athlete makes an immediate protest of the call (if
plasiticine is being used, pit rakers should not cover up mark until athlete has had a
chance to see the mark in the plasticine)
OFFICIATING VERTICAL JUMPS

Vertical Jump Tasks

• Preparing area
– Set standards and mark their placement
– Set and mark the bar
– Measure the height of crossbar at standard point
– Observing proper clearance

Vertical Jumps - Competition

competitors are allowed 3 consecutive attempts to clear a bar
The attempts do not have to be at the same height (e.g.- a competitor fails 2 attempts at one
height, then passes the 3rd attempt; the competitor then has 1 attempt left at the next height)
A jump is not called until after it is completed and it is clear that the bar will remain on
A competitor is out after 3 consecutive misses. When 1 jumper remains in the competition,
he/she
gets to choose the next height
Vertical Jump Tasks Calling ‘Fair’ or ‘Foul’
• If it is clear the athlete has completely cleared the bar, but it is dislodged because the pad
has contacted the upright(s) upon landing, or the athlete accidentally contacts an upright
while exiting the pit, it is counted as a fair attempt.
• If the athlete has definitely cleared the bar, but an outside force (e.g., wind) dislodges the
bar after clearance, it is a fair attempt; if an outside force dislodges a bar during an
attempt under any other circumstances, the athlete is awarded another attempt.
• If the pole in the PV knocks the bar down, it normally is a failed attempt, unless it is clear
the athlete made a definite effort to push the pole away from the bar, but wind blew it back
into the bar; it is then ruled a fair attempt.
• If there is an official’s error (e.g., improper placement of the uprights), or equipment failure
(e.g., uprights fall) the athlete is awarded a replacement jump.

Vertical Jumps - Passing (P)

An athlete must declare the intent to pass before timing starts or it will be considered an attempt
In USATF (Open) -
Athletes can only pass to the next height In USATF (Youth, Masters)
Athletes can only pass to the next height
If an athlete has passed 3 or more heights before entering the competition, the athlete may take
1 run-through without the bar as earned
In NCAA -
Athletes can pass each attempt at a given height; they must state if they are passing the entire
height
If an hour has passed since the start of the competition, an athlete may have 2 minutes warm-up
without the bar at the height change where they enter the competition.
In HS -
Same as NCAA except the athlete has passed 3 heights before entering the competition
Vertical Jumps - Scoring
The higher place is given to the competitor with the fewer attempts at the highest height cleared
If there is a tie, then the higher place is given to the athlete with the fewest total misses in the
competition (passes do not count)
If there is still a tie, it stands unless the tie involves first place
Breaking 1st Place Ties the Jump-Off
Tied competitors make one attempt at the next height above the highest height cleared (no
passing allowed; a competitor who chooses not to jump, forfeits 1st place)
If all make the height, the bar goes up 2cm/1inch (HJ), 5cm/3inch (PV)
If all miss, the bar goes down by the same Competitors get only 1 attempt at each height
The bar goes up & down until only 1 competitor remains
High Jump Tasks Preparing Area
– Set up mats and ensure they are centered so left and right jumpers can approach at the
same width (18-19 ft.) and same length (70 ft.)
– Set standards and mark their placement
– Standards should not touch the mats
– Set and mark the bar so it is replaced exactly the same every time (mark both ends and
the middle)
– Bar should not touch sides of standards (1 cm)
– Measure the height of crossbar at a standard point (usually at the lowest point near the
middle)
– Mark the plane indicator lines with tape.
High Jump
Bar Placement and Measurement

(USATF rules require at least 10 cm between uprights and the8la1nding pad)

Officials Positions - High Jump

Observing the Bar

High Jump Rules

– Call athletes together 5 minutes before the start and review the rules and procedures
 – Explain that no audio, video, or electronic devices of any type are allowed in the
competition area.
– Competitors may not cross the track to speak to a coach. If there is a coaching box show
the athletes where it is located.
– Explain Time limitations
– Explain Passing
– Explain Fouls
– Let the athletes know that if they have any questions during the high jump, they should
talk to you.
High Jump Rules
Time limits
– TIME LIMITS PROCEDURE (Athletes will be called “Up, on deck, and on hold”) When the
bar is ready, the name of the athlete who is “Up” will be called again, the official will then
gesture toward the athlete and the time starts.
– 4 or more jumpers (1 minute)
– 2-3 jumpers (1.5 minutes - 90 seconds)
– 1 jumper (3 minutes) and competitor decides the height of the bar
– Consecutive jumps (2 minutes)
– A yellow flag will be raised overhead for the final 15 seconds remaining of the time
allowed. When the time expires the flag will be lowered.

High Jump Rules Fair, Passing, Foul

Fair jumps are recorded as an (O) Passing is recorded as a (P)
Foul jumps (X) are:
The competitor does not initiate the jump within the time limit.
The competitor does not take off from one foot.
It is a failed attempt if after the jump, the bar does not remain on the supports because of the
action of the competitor while jumping.
It is a failed attempt if during or after the jump, the competitor deliberately steadies or replaces
the bar.
Pole Vault
Pole Vault Crew
Ideally, at least 6 officials
Flight Coordinator – checks in athletes (and poles), getting opening heights & standard settings
from athletes, calls athletes up, records results
Pit Coordinator – measures bar height, confirms setting of standards, starts timing when
standards are set, judges fair/foul jumps
Standards officials (2) – raise bar & set standards
Bar officials (2) – place crossbar on pegs

Officials Positions - Pole Vault

Exceeding the time limit
Aborting an attempt
In all rule books it is not a failed attempt if the vaulter leaves the ground with both feet and then
comes back down without attempting to go over the bar. The vaulter in this situation may go back
up the runway and make another attempt, as long as no other rules are broken (e.g., time limit or
breaking the plane).
The HS rule book emphasizes that this applies to attempting to abort an approach, not aborting
an attempt.
Another Rule Difference
• In all rule books, jumpers may use one or two check marks along the side of the runway
(or on the apron in the HJ)
• In USATF JO competition, HJ and PV competitors may use up to three check marks (each
no longer than 3” in length)
• In NCAA, shoes are not allowed as check marks
OFFICIATING THROWING EVENTS

Throws Crew
At least 4 officials -
 Javelin Crew Positions

Mark all throws until declared fair or foul

Measure only fair throws (unless there is a protest) An attempt is foul (F) if:
 The athlete does not pause in the ring/runway before starting a throw
 The athlete touches on top of or beyond the edge of the ring/stop board/runway
 Exits the ring/runway out of control or before the implement lands
 Does not exit the back half of the ring
 Exceeds the time limit (1 minute)

AHTLETICS COURT DIMENSION

Standard competition layout
This diagram below the layout recommended by the IAAF as Standard Competition Area. The
field events are evenly distributed over the arena to avoid congestion and to satisfy the needs of
the spectators. This layout avoids undue disruption of events by ceremonies and
counterbalances the concentration of interest in the finish area.

TRACK EVENTS
Track events include sprint, middle distance, hurdle and steeplechase events. The 400m oval
track forms the basis of a multi‑-sports arena and its dimensions are dependent on the
requirements of other sports.
The competition area for track events includes the following:
Oval track with at least four lanes and safety zones measuring no less than 1m on the inside and
outside.
Straight with minimum of six lanes for sprints and hurdles.
Steeplechase track as for oval track with a permanent water jump.
There are three basic types of track surface—synthetic, unbound mineral (cinder) and grass.

400M STANDARD TRACK

The 400m Standard Track (the Track) has straight and curved sections of almost equal length
and uniform bends which are most suitable to the running rhythm of athletes. Furthermore, the
area inside the track is large enough to accommodate all throwing events and also a standard
football (soccer) pitch (68m x 105m).
The Track comprises 2 semicircles, each with a radius of 36.50m, which are joined by two
straights, each 84.39m in length.
The Track has 8, 6 or occasionally 4 lanes but the last is not used for international running
competition. All lanes have a width of 1.22m ± 0.01m.
Page 35 of the manual setting out the 400m standard Track section 2.2.1 shows in detail the
setting out plan and dimensions of the 400m standard track.
Marking of the 400m standard track
All track markings must be in accordance with the IAAF 400m Standard Track Marking Plan
(Figure 2.2.1.6a attached in the manual).
All lanes are marked by white lines. The line on the right hand side of each lane, in the direction
of running, is included in the measurement of the width of each lane.
All start lines (except for curved start lines) and the finish line are marked at right angles to the
lane lines.
Immediately before the finish line, the lanes are marked with numbers with a minimum height of
0.50m.
All markings are 0.05m wide.
All distances are measured in a clockwise direction from the edge of the finish line nearer to the
start to the edge of the start line farther from the finish.
The data for staggered starts for the Track (constant lane width of 1.22m) is shown in the table
below.

START LINES
The essential requirement for all start lines, straight, staggered or curved, is that the distance for
every athlete, when taking the shortest permitted route, is the same, and not less than the
stipulated distance with no negative tolerance.

For races of 800m or less, each athlete has a separate lane at the start.
Races of up to, and including 400m are run entirely in lanes.
Races of 800m start and continue in lanes until the end of the first bend.
The exit from the first bend is marked distinctively with a 0.05m wide line (breakline) across the
track to indicate when the athletes can break from their lanes.

To assist athletes to identify the breakline, small cones or prisms (0.05m x 0.05m) and no more
than 0.15m high,preferably a different colour from the breakline and the lane lines, are placed on
the lane lines immediately before the intersection of each lane and the breakline.

Races over 800m are run without lanes using a curved start line.

For the 1000m, 2000m, 3000m, 5000m and 10,000m, when there are more than 12 athletes in a
race, they are divided into two groups with one group of 65% of the athletes on the regular arced
start line and the other group on a separate arced start line marked across the outer half of the
track. The other group runs as far as the end of the first bend on the outer half of the track.
The separate arced start line is marked so that all the athletes run the same distance. A cone or
other distinctive mark is placed on the inner line of the outer half of the track at the beginning of
the following straight to indicate to the athletes of the outer group where they are permitted to join
the athletes using the regular start line. For the 2000m and 10,000m this point is at the
intersection of the 800m break line and the inner line.

4 x 400m relay races

For the 4 x 400m relay races, the starting positions for the first athletes in each lane are shown in
IAAF 400m Standard Track Marking Plan.

The scratch lines of the first take‑-over zones are the same as the start lines for the 800m.

Each take‑-over zone is 20m long of which the scratch line is the centre. The zones start and
finish at the edges of the zone lines nearest the start line in the running direction.

The take‑-over zones for the second and last take‑-overs are marked 10m either side of the
start/finish line.

The arc across the track at the entry to the back straight showing the positions at which the
second stage athletes are permitted to leave their respective lanes, are identical to the break line
arc for the 800m event.

Hurdles
The standard 400m track and the sprint track with 100m and 110m are used for hurdle races.
The hurdle positions are marked on the track by lines 100mm x 50mm so that the distances
measured from the start to the edge of the line nearest the approaching athlete are in
accordance with the table below.
400 METRE STANDARD RUNNING TRACK
LONG JUMP
The long jump facility includes a runway, a takeoff board and a landing area. Usually, it is placed
outside the track along one of the straights with two adjacent runways with a landing area at
each end. This allows competition in either direction by two groups of athletes simultaneously.

Runway

The runway is 40m minimum long, 1.22m ± 0.01m wide and is measured from the beginning of
the runway to the takeoff line. It is marked by white lines 0.05m wide or broken lines 0.05m wide,
0.10m long and 0.50m apart. The runway is usually covered with the same surface as the track.

Take-off board
The takeoff board is a white rectangle and measures 1.22m ± 0.01m long and 0.20m ± 0.002m
wide and not more than 0.10m deep. The surface of the takeoff board must be flush with the
surface of the runway.

In the case of a runway with a permanent surface, this requires a builtin installation tray made of
corrosion protected metal in which the takeoff board is correctly positioned. During sport free
periods, the takeoff board can be removed. If it has a track surface on its reverse side, it can be
turned over and used as part of the runway. This makes it possible to combine the long and triple
jump with two or three takeoff boards (which can be used on both sides) on a triple jump runway.

Landing area

The landing area is 79m long depending on the distance between its nearest end and the takeoff
line. It is 2.75m wide. Generally, a landing area 8m long placed 2m from the takeoff line is
recommended. The landing area is placed so that the middle of the runway coincides with the
middle of the landing area.

If two landing areas are situated parallel side by side or staggered, the distance between them is
at least 0.30m.
The landing area has a border not less than 0.05m wide and 0.30m high, rounded off towards the
inside (e.g. wooden plank or concrete border with soft covering) and level with the ground.

The landing area has a water permeable substructure or a suitable drainage system (draining
well or canal connection) and filled with sand to a depth of not less than 0.30m at the edges and
slightly deeper at the centre.

The top edge of the border of the landing area, generally also dictates the level of the sand,
which must be level with the takeoff board.

Triple jump

With the exception of the placement of the takeoff board, the same facilities are used for triple
jump as for long jump. For international competition, it is recommended that the takeoff board is
not less than 13m for men and 11m for women from the nearer end of the landing area. For other
competitions, this distance is appropriate for the level of competition.
High jump

Layout

The high jump facility includes a semicircular runway, a takeoff area, two uprights with cross bar
and a landing area. By temporarily removing sections of the kerb, it is possible to use the oval
track as part of the runway. For major championships, the high jump facility must be large
enough so that two high jumps can be conducted simultaneously.

Runway

The semicircular runway, with a radius of at least 20m, will permit approaches from every
direction. If it is necessary to remove the kerb temporarily in order to be able to use the oval track
as a runway, care must be taken to ensure that the heights of the surfaces of the oval track and
the segment are the same along the track border.
The runway and takeoff areas are usually covered with the same surface as the track.
Uprights

They must be 4.02m ± 0.02m apart.

Landing area

The landing mats measure not less than 6m x 4m and are covered by a spike proof protective
mat. The overall height is a minimum 0.70m.

Pole vault

Layout

The pole vault facility includes a runway, a box for inserting the pole, two uprights with crossbar
and a landing area. It can be located either outside the track, parallel to one of the straights or
within one of the segments.

When located outside the track, it is usually constructed as a symmetrical facility with one landing
area in the middle of two runways. When located within a segment, it is usually constructed with
two parallel runways with positions for landing areas at each end.

Runway for pole vault with box

The runway is a minimum of 40m long and is measured from beginning of the runway to the
0line. The runway is 1.22m ± 0.01m wide.

It is marked by white lines 0.05m wide or broken lines 0.05m wide with a length of 0.1m and a
distance of 0.5m. At the end of the runway, the box is mounted flush with the runway and
installed such that the top inside edge of its end board lies on the 0line and at the same height.
The 0line is marked by a white line, 0.01m wide which extends beyond the outside edges of the
uprights.

Uprights

The two uprights must be installed on horizontal bases, level with the 0line, such that each can
be moved from the 0line not less than 0.80m towards the landing area (eg on a builtin double
rail) or in fixed sockets with movable cross bar supports.

They are not less than 5.20m apart with approximately 0.10m between each upright and the
landing mat. The lower part of the uprights are covered with appropriate padding to protect the
athletes and their poles. The landing mats are recessed to take the uprights and any horizontal
bases.

Landing mats

The landing mats are the same as for the high jump, except for the dimensions.
For major international competitions, the landing area is a minimum of 6m long (excluding the
front pieces), 6m wide and 0.80m high. The front pieces must be at least 2m long. The sides of
the landing area nearest to the box are 0.10m0.15m from the box and slope away from the box
at an angle of approximately 45°. For other competitions, the landing area is not less than 5m
long (excluding the front pieces) x 5m wide.
Discus throw

Layout

The discus throw includes a throwing circle, protective cage and landing sector. They are located
near the ends of the back straight and the landing sector is located in the grass area inside the
track.

The facility for discus throw, near the 1500m start, is usually combined with a facility for hammer
throw. Discus-throw-circle-facility The only difference is the diameter of the throwing circle is
2.50m for discus throw and 2.135m for hammer throw. The protective cage must meet the more
stringent requirements for hammer throwing. If two separate discus and hammer circles are
placed within the hammer protective cage then the discus throw circle is the circle closer to the
landing sector.
Throwing circle

The throwing circle is made of band iron, steel or other suitable material, the top of which is flush
with the ground outside or the synthetic surface or concrete surround. The interior of the circle is
constructed of concrete and must not be slippery.

Further information on the construction of the throwing circle is in Section 2.4.1.2 of the Manual,
page 59.

Safety cage

Frequently discus and hammer are thrown from a combined facility. In those instances the higher
standards required for hammer throwing apply to the protective cage design. To provide greater
safety it is desirable to extend the netting on the side of the cage nearer to the track further than
7m from the centre of the circle and/or increase the height of the netting for the last 2m.

Landing sector

The landing sector consists of cinders or grass or other suitable material with an even surface
soft enough to ensure that the place of the initial fall of the implement can be clearly established
by the judges. The landing surface must not allow the implement to bounce backwards, thus
creating a risk that the measuring point is obliterated.

The landing sector is laid from the middle of the circle with an angle of 34.92 degrees and
marked by 0.05m wide white lines, the inside edges which form the boundary of the sector. The
length of the sector is 80m. Its angle of 34.92 degrees will be attained if the two sector lines at a
distance of 80m are spaced 48m apart.
Hammer throw

Layout

The hammer throw facility includes a throwing circle, a protective cage and a landing sector. It is
usually combined with the facility for discus throw.

Throwing circle

The circle for the hammer throw is slightly smaller than the discus throw. The surface finish to the
concrete circle is slightly smoother for hammer throwing than for discus throwing. When a circle
is used for both discus and hammer throwing a compromise finish is required. See section
2.4.2.2 of the Manual for further information.

Safety cage

Hammer and discus must only be thrown from an enclosure or cage to ensure the safety of
spectators, officials and athletes. Cages specified in the manual are intended for use in major
stadia in high class competition when the event takes place outside the arena with spectators
present or when the event takes place in the arena and other events are taking place at the
same time. Simpler and smaller cages may be adequate for competition of lower standard and
for well regulated training facilities. Further information is available from section 6.3.2 of the
Manual.

Combined discus and hammer throw cage

Javelin

Layout

The javelin throw facility includes a runway, a throwing arc and a landing sector. Since the length
of the runway exceeds the space available in the segment, it is usually extended across the track

and track border.

It is necessary to have a removable kerb and the height of the surfaces of the oval track and the
segment must be the same along the track border. For a runway in either segment, the landing
sector is located in the grass area inside the track.

The runway is 30m minimum long and measured from the beginning of the runway to rear edge
of the side markings outside the runway at the same level as the throwing arc. It is marked by
two parallel white lines 0.05m wide and 4m apart. The runway is covered with the same surface
as the track.

Throwing arc

The throwing arc is situated at the end of the runway. It is painted or made of wood (3 to 5
weatherproof, bonded layers) or a suitable noncorrodible material like plastic. If not marked with
paint, it must be installed flush with the surface of the runway.

The throwing arc is 0.07m wide, white and curved with a radius of 8m from the centre point in the
middle of the runway, in the throwing direction. It is advisable that the centre point is marked with
a synthetic plug of a different colour to the surface, with a diameter and surface thickness of
20mm30mm. Lines are drawn from the extremities of the arc at right angles to the parallel lines
marking the runway. These lines are white, 0.75m in length and 0.07m wide.

Landing sector

The sector lines are laid from the centre point on the runway through the crosspoints of the
throwing arc and the lines of the runway. The length of the sector is 100m. At this distance the
inner edges of the sector lines are 50m apart. The marking of the sector lines extends to a
distance appropriate to the competition.

Shot put

Layout

The shot put facility includes a throwing circle, a stop board and a landing sector. The landing
sector is usually located in the grass area inside the track.

Throwing circle

The inside diameter of the throwing circle is 2.135m ± 0.005m.

Stop board
The stop board is painted white and made of wood or other suitable material in the shape of an
arc so that the inner edge coincides with the inner edge of the circle. It is placed midway between
the sector lines and firmly fixed to the ground. It measures 1.21m ± 0.01m long on the inside.
The width at the narrowest point is 0.112m ± 0.002m and the height is 0.10m ± 0.002m
measured above the adjoining surface of the circle when the stop board is firmly in position.

Landing sector

The length of the sector is 25m. The angle of 34.92 degrees is attained if the two sector lines, at
a distance of 25m, are spaced 15m apart.