Athletics II Handout

UNIVERSITY OF GONDAR ATHLETICS II (SpSc1062)
Field events
In Ancient Greece athletes participated in some Olympics games.
They have been taking place on the “field” inside or around the running track,
Track and Field is a sport that dates back over 2,500 years all the way back to Ancient Greece. In
Ancient Greece athletes participated in some Olympics games. The Ancient Greece saying
Citius, Altus, Fortius means faster, higher, stronger. Track and field is known as one of the oldest
sports activities.
Jumping events
The jumping events are made up of the High jump, the long jump, the triple jump (formerly
called the hop, step, and jump) and the pole vault
Each jumping event is distinctively different and each requires the learning of specific
techniques. However, there is a lot of commonality between the jumping events.
Fundamental techniques of jumping events

These four jumping events have common fundamental movements (phases) these are:
Approach run
Take off
Flight
landing
1. Long jump
The long jump is a track and field event in which athletes combine speed, strength, and agility in
an attempt to leap as far as possible from a takeoff point. Success in the long jump depends a
great deal on the speed of the jumper because horizontal velocity (speed) is a primary requisite
for ultimate success in the event.
DEPARTMENT OF SPORT SCIENCE

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1.1. Long/broad jump history

Evidence of broad jumping appears in Germany around 1776. There was a graduated jumping
ditch wider at one end than the other. Jumping pits appear to have been introduced in the 1860s
with broken earth into which to land
1.2. Rules and regulations of long jump
The Competition
1. An athlete fails if:
• he while taking off, touches the ground beyond the take-off line with any part of his
body, whether running up without jumping or in the act of jumping; or
• he touches the ground between the take-off line and the landing area
The Take-off Board
• The distance between the take-off line and the far end of the landing area shall be at least
10m.
• Construction. The take-off board shall be rectangular, made of wood or other suitable
rigid material and shall measure 1.22m long, 20cm wide and not more than 10cm deep.
It shall be white.
• Plasticine Indicator Board. This shall consist of a rigid board; 10cm wide and 1.22m
long made of wood or any other suitable material and shall be painted in a contrasting
color to the take-off board.
The Landing Area
• The landing area shall have a minimum width of 2.75m and a maximum width of 3m.

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• The landing area should be filled with soft damp sand, the top surface of which shall be
level with the take-off board.
1.3. Fundamental Techniques of long Jump
There are four main components of the long jump: the approach run, the last two strides, takeoff,
action in the air, and landing. Speed in the run-up, or approach and a high leap off the board are
the fundamentals of success.
Long Jump
The long jump is a power event that comprises of the following four phases:
• Approach run up
• Take off
• Flight through the air
• Landing
The run-up
The dual objective of the run-up is to generate maximum controllable speed at the takeoff board
and to be accurate. An accurate and consistent approach run is essential.
The length of the approach is usually consistent distance for an athlete. Approaches can vary
between 12 and 19 strides on the novice and intermediate levels, while at the elite level they are
closer to between 20 and 22 strides. The exact distance and number of strides in an approach
depends on the jumper's experience, sprinting technique, and conditioning level.
The last two strides
The objective of the last two strides is to prepare the body for takeoff while conserving as much
speed as possible.
The penultimate (second to last) stride is longer than the last stride. The final stride is shorter
because the body is beginning to raise the center of gravity in preparation for takeoff.

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The takeoff
The objective of the takeoff is to create a vertical impulse through the athlete's center of gravity
while maintaining balance and control.
Taking off from the board heel-first has a braking effect, which decreases velocity and strains the
joints. Jumping off the toes decreases stability, putting the leg at risk of buckling or collapsing
from underneath the jumper. While concentrating on foot placement, the athlete must also work
to maintain proper body position, keeping the torso upright and moving the hips forward and up
to achieve the maximum distance from board contact to foot release.
• The takeoff foot should be planted flat to the ground, and the vertical impulse is used to
push the athlete up and out into the air.
• The rest of the body should be standing in a tall upright position, and to increase force
against the ground the lead knee and opposite arm should swing upwards.
• Keep looking ahead, not down at the board or sand.
• Do not try to jump too high, concentrate on jumping for distance
The flight
There are three major flight techniques for the long jump: the hang, the sail, and the hitch-kick.
A. The Stride Jump
In the stride jump style the athlete maintains the takeoff position for as long as possible and only
as the athlete comes into land does the takeoff legs join the free leg for a good landing position.

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B. The hang
The jumper will be in an inverted “C” position. The arms then are moved forward and down,
lifting the legs in an action reaction movement.
C. The hitch kicks or run in the air
In this movement in the air the arms are rotated in the direction of the forward rotation which
creates an opposite reaction to the trunk, moving the hips forward.
The landing
An efficient landing is critical to the length of the long jump. The object is to “break” the sand as
far forward as possible with the heels, using straight legs, then moves the rest of the body even or
passed that mark.
There are three basic landing techniques: “buttocks in the hole,” “skid out” and “over the top.”
A. Buttocks in the hole
In this landing technique, the legs are extended at about, or slightly above, the path of the
center of mass.
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B. Skid out
In this landing, the left leg is extended out to the left and the body leans to the right.
C. Over the top
This landing is similar to the “buttocks in the hole.” Both legs collapse and the buttocks are
brought to the heels. The arms are then moved forward and the body rotates forward.

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2. Triple jump
2.1. Triple jump history

The triple jump was added to the program at the 1896 Olympics, given that it may have been an
ancient Olympic event. Modern triple jump started in Scotland in the mid-19th century.
Triple Jump:
This event was once termed the “hop, skip and jump,” which is a more accurate description of
what the athletes do than “triple jump.” The event begins like a long jump, with competitors
dashing down the runway and leaping from a takeoff board.
The aim of triple jump is to the furthest possible distance with three jumps in a prescribed order
(left –left – right leg or right-right-left leg). This is generally described as a hop –step- jump.
Special prerequisites for a triple jumper are sprinting speed for the approach run primarily
reactive jumping strength and also a high degree of movement coordination and feel for rhythm,
balance and arm –leg coordination.
2.2. Rules and regulations of triple jump

The Competition
• The Triple Jump shall consist of a hop, a step and a jump in that order.
• It shall not be considered a failure if an athlete, while jumping, touches the ground with
the “sleeping” leg.
The Take-off Board
• For International Competitions, it is recommended that the take-off line shall be not less
than 13m for men and 11m for women from the nearer end of the landing area.
Competition areas and equipment’s
All are the same as for long jump except the placement of takeoff board from the pit which
should not be less than 13 meters for men and 11 meters for women in international competition.
Other appropriate distance may be used for other competitions. The number of trials &Athletes is
the same as for long jump.

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2.3. Fundamental Techniques of Triple Jump
Phases of triple jump

Phase 1 Approach run
The run-up in the triple jump is basically the same as the long. Although horizontal velocity is
very important in the triple jump, the run-up in the triple jump has to be more controlled than
that in the long jump.
Technical characteristics
• Approach length varies between 10 strides (for beginners) and more than 20 strides (for
experienced, elite jumpers).
• Running technique is similar to sprinting.
• Stride frequency is increased at the end of the approach.
• Velocity is increased continuously throughout the approach.
• Foot plant is active and quick with a ‘down and back’ motion
Phase 2 The Hop
The hop phase of the triple jump begins with a run off the board, run in the air and land on the
same foot as the takeoff. Throughout this phase the upper body must remain in a vertical position
(no leaning forward or back).

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• Thigh of the free leg is driven to the horizontal position.
• Take off direction is forward, not upward. (1)
• Free leg is drawn back.
• Take off leg is drawn forwards-upwards then extended forwards to
• Prepare for touchdown. (2)
• Trunk is kept upright.
Phase 3 The Step
This phase of the triple jump begins as the takeoff foot returns to the ground.
The takeoff leg is fully extended with the drive leg parallel to the ground and the knee at 90-
degrees.

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• Foot plant is active and quick with a ‘down and back’ motion.
• Lead leg is almost completely extended.
• Double arm swing is used, if possible.
• Thigh of the free leg is horizontal, or higher. (1)
• Trunk position is upright.
• Free leg is extended forwards-downwards. (2)
Phase 4 The Jump
• Foot plant is active and quick with a ‘down and back’ motion.
• Support leg is almost straight during takeoff.
• Double arm action is used if possible. (2)
• Body position is upright.
• Hang or sail technique are used in the air.
• Legs are almost fully extended at landing.

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3. High Jump
3.1. History of High Jump
High jump is a challenging and is an excellent spectacular event. The sport of high jumping is
one of the oldest track and field events performed as early as the Olympics in ancient Greece, the
first recorded high jump event took place in Scotland in the 19th century. Early jumpers used
either an elaborate straight-on approach or a scissors technique. In the later, the bar was
approached diagonally, and the jumper threw first the inside leg and then the other over the bar
in a scissoring motion.
3.2. Rules and regulations of High jump
The Competition
• An athlete shall take off from one foot.

• An athlete fails if:
✓ After the jump, the bar does not remain on the supports because of the action of the
athlete whilst jumping; or
✓ He touches the ground including the landing area beyond the vertical plane through
the nearer edge of the crossbar, either between or outside the uprights with any part
of his body, without first clearing the bar. However, if when he jumps, an athlete
touches the landing area with his foot and in the opinion of the Judge, no advantage
is gained; the jump for that reason should not be considered a failure.
The Runway and Take-off Area
• The minimum length of the runway shall be 15m where conditions permit; the maximum
length should be 25m.
• The take-off area shall be level
Apparatus
• Uprights. Any style of uprights or posts may be used, provided they are rigid. The uprights –
are made up of metal or wood and they are rigid. Height sufficiently tall from 2.75- 3.00m.
• They shall have supports for the crossbar firmly fixed to them.

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• The distance between the uprights shall be not less than 4.00m or more than 4.04m.
• The uprights or posts shall not be moved during the competition unless the Referee considers
that either the take-off or landing area as become unsuitable.
In such a case, the change shall be made only after a round of trials has been
completed.
• Crossbar supports. The supports shall be flat and rectangular, 4cm wide and 6cm long. They
shall be firmly fixed to the uprights and immovable during the jump and shall each face the
opposite upright.
• The cross bar – is made up of fiber glass, or metal and or wood Length = 3.98-4.02m Weight
= 2.0 k.g
• The ends of the crossbar shall rest on them in such a manner that, if the crossbar is touched
by an athlete, it will easily fall to the ground, either forwards or backwards.
The supports shall not be covered with rubber or with any other material which has the effect of
increasing the friction between them and the surface of the crossbar, nor may they have any kind
of springs.
The supports shall be the same height above the take-off area immediately below each end of the
crossbar.
The landing area Landing area should be measure a minimum of 5meter x 3 meter with a
minimum of 50 cm height and can covered by landing mats or other material. The run way and
take off area. The length is unlimited but a minimum length of 15 m is obligatory. For important
competitions the length is 20-25meters.

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3.3. Technique of High Jump
In strict biomechanical terms, the high jump is a controlled acceleration using centripetal force to
put the body in position to convert horizontal speed into vertical velocity, propelling the center of
mass over the crossbar. The unique quality of the flop is that it enables the athlete to fulfill the
biomechanical demands of the event precisely. These demands require the execution of skills which
can be discussed in terms of phases. The high jump has an approach that contains a transition from
linear to curve. The approach portion of the high jump is the most important aspect of the entire
event. It consists of a straight run-up, perpendicular to the plane of the stands, followed by a curved
section during the last four to six steps before the takeoff. It has a takeoff that is similar to the long
jump, employing a penultimate and takeoff step.
The approach portion of the high jump is the most important aspect of the entire event. It consists of
a straight run-up, perpendicular to the plane of the stands, followed by a curved section during the
last four to six steps before the takeoff. It has a takeoff that is similar to the long jump, employing a
penultimate and takeoff step. The transition from approach run to takeoff is the most complex
portion of the high jump. The takeoff phase is defined as a period of time between the instant when
the takeoff foot first touches the ground and the instant when it loses contact with the ground.
The method of clearing the bar is largely pre-determined by:
✓ The angle of takeoff,

✓ The degree of extension in the lead leg,
✓ The degree of forward inclination of the head, arms and shoulders, and
✓ The extent to which the powerful takeoff leg extension is diminished by a twisting
attempt to aid body rotation.
Landing is a problem of reducing the energy of falling by continuing to roll as contact is made
with the pit, or by presenting as much body surface to the pit as possible.
There are several high jump techniques: Eastern cut-off, Scissors, Western roll, Straddle and
Fosbury flop. All attack the bar from the side or face on and use the inner foot to takeoff.

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1. The Fosbury Flop Style High Jump
Fosbury flop is named after its originator, the 1968 Olympic champion, Dick Fosbury. In the
present day high jumping, the Fosbury flop is the sole technique used by all world class high
jumpers throughout the world. Dick Fosbury, the gold medal high jump winner at the 1968
Olympic Games in Mexico city, introduced a completely new style of jumping to the world of
athletics, a style that rapidly became known as the Fosbury flop.
In this style, the jumper takes off from the foot farthest from the cross rather than from the foot
nearest the crossbar as is the case in both the western and the dive straddle style and turns his
body in such a way that his body is perpendicular to the crossbar.
a) The Approach
The flop approach in the high jump consists of 8 to 12 steps, not taking into account the rather
varied preliminary phase. The last three to five steps are run in the form of a curve with a radius
of approximately 8 to 12 meters.
The jumper approaches the bar rapidly along a circular path. By so doing, he is forced to lean
toward the center of the circle. In the same way that a sprinter rounding a curve on the track must
lean toward the center of the curve. This lean is important, because at takeoff the jumper
invariably leans towards the crossbar, which in the Fosbury style brings his body in to an erect
position directly above his takeoff foot.
There are three types of approach run
a. The Arch type approach run

b. Curved type approach run
c. J shaped approach run
The J type of approach allows for:
1. More horizontal speed

2. The ability to turn in the air (centripetal force)
3. Places athlete in a good takes off position
In the Fosbury flop, the athlete runs up in a curve, jumps by taking off from his outer foot and
twists his body to clear the bar with his back. He finishes the movement by lifting his legs over

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the bar and landing on a mattress. The curved run-up allows the high jumper to reach the bar
with more speed and to do a more powerful jump. The body arches over the bar and the center of
gravity is underneath, which is undisputable mechanical advantage.
b) Takeoff
The take off takes place close to the upright at the side of the free leg. The jumping foot is
planted at angle of approximately 30° to the plane at the uprights.
Factors to look for on takeoff:
Takeoff point is approximately 0.5 meters to 0.75 meters from the near upright
along the bar and out from the bar
Takeoff foot is slightly ahead of the athlete's body
Takeoff foot plant is heel first to provide the maximum lever
Takeoff foot is pointing towards a position halfway between the middle of the bar
and the far upright (10° to 20°)
Hips are forward
Inside shoulder is high
The trunk is upright and leaning slightly back- not leaning towards the bar
Hips are at 45° to the bar and shoulders at 90°
There is quick and vigorous movement of free limbs
The inside shoulder does not drop in towards the bar
The leg nearest the bar is driven up bent and high at the opposite upright, thigh and
foot parallel with the ground and lower leg vertical
Both arms are swung forwards and upwards with the free leg
c) Flight and bar clearance
If the takeoff has been properly executed, the jumper will be in position to clear the bar. The
knees will be slightly spread with the heels together. The head will be turned to the inside with
the eyes looking over the shoulder and at the cross bar. The arms will come alongside the body.

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As the jumper reaches height on top of the bar, the jumper should straighten the back leg and
tuck the chin in to the chest. This will cause the legs to rise. The feet will be extended out and up.
The landing is executed by landing on the upper back area, not the neck.
2. The Straddle Technique
The straddle technique was the dominant technique in the high jump before the development of
the Fosbury flop, which is used by today's jumpers.
A. The Run
▪ Angle of run: The greater the angle of run, the more the crossbar forces an athlete to jump
up vertically, but the more difficult it is to drive a straight leg up from a close takeoff, and
the greater the lateral distance over which arms and legs must clear the bar.
▪ Length of run: The run must be long enough to give gradual and smooth acceleration to
the desired speed at the takeoff. If such speed is slow, the run need to be no longer than 7
(seven) strides; if fast, 13 strides may be found to be effective.
▪ Speed of run: If a jumper has the leg power and conversion technique to use it, the greater
the speed of the run, the greater the body momentum that can be converted upward.
B. The Takeoff
To achieve a maximal takeoff, everything must be right. The takeoff foot must be extended well
forward of the COM (center of mass); the line of the body must angle backward at about 45°
(assuming a fast run); the takeoff leg must be strongly braced momentarily so as to block all
forward progress. With such a takeoff, the jumper is forced upward, even without jumping. To
understand this better, one might relate the action to the last two strides in the javelin throw.
C. Clearing the Bar
The method of clearing the bar is largely pre-determined by: the angle of takeoff, the degree of
extension in the lead leg, the degree of forward inclination of the head, arms and shoulders, and
the extent to which the powerful takeoff leg extension is diminished by a twisting attempt to aid
body rotation.

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4. The pole- vault
4.1. Pole vault history

Pole vaulting began around 1791, when a pole vault stand was known to exist at Schnepfenthal
School in Germany, but early impetus for competitive pole vaulting developed in England. The
event was featured in the Lake District (northwest England) sports events.
4.2. General rules, Competition area and equipment’s
The Competition
1. Athletes may have the crossbar moved only in the direction of the landing area so that the
edge of the crossbar nearest the athlete can be positioned at any point from that directly above
the back end of the box to a point 80cm in the direction of the landing area.
An athlete shall, before the competition starts, inform the appropriate official of the position of
the crossbar he requires for his first trial and this position shall be recorded.
2. An athlete fails if:
(a) After the vault, the bar does not remain on both pegs because of the action of an athlete whilst
vaulting; or
(b) He touches the ground, including the landing area, beyond the vertical plane through the back
end of the box with any part of his body or with the pole, without first clearing the bar; or
(c) after leaving the ground, he places his lower hand above the upper one or moves the upper
hand higher on the pole; or
(d) During the vault, he steadies or replaces the bar with his hand(s).
Athletes may, during the competition, place a substance on their hands or on the pole, in order to
obtain a better grip.
4. After the release of the pole, no one including the athlete shall be allowed to touch the pole
unless it is falling away from the bar or uprights.
5. If, in making a trial, an athlete’s pole is broken, it shall not be counted as a failure and the
vaulter shall be awarded a new trial.
The Runway
The minimum length of the runway shall be 40m and where conditions permit, 45m. It shall
have a width of 1.22m and shall be marked by white lines 5cm in width.

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Apparatus
Box, The take-off for the Pole Vault shall be from a box. It shall be constructed of suitable
material, preferably with rounded upper edges and shall be sunk level with the runway. It shall
be 1m in length, measured along the inside of the bottom of the box, 60cm in width at the front
end and tapering to 15cm in width at the bottom of the stop board. The length of the box at
runway level and the depth of the stop board are determined by the angle of 105° formed
between the base and the stop board.
Uprights. Any style of uprights or posts may be used, provided they are rigid. The
metallic structure of the base and the lower part of the uprights must be covered with
padding of appropriate material in order to provide protection to the athletes and the
poles.
Cross-bar support, the crossbar shall rest on pegs so that if it is touched by an athlete or
his pole, it will fall easily to the ground in the direction of the landing area. The pegs
shall be without notches or indentations of any kind, of uniform thickness throughout and
not more than 13mm in diameter.

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Vaulting Poles
• Athletes may use their own poles. No athlete shall use any other athlete’s pole except
with the consent of the owner.
• The pole may be of any material or combination of materials and of any length or
diameter, but the basic surface must be smooth.
• The pole may have protective layers of tape at the grip and of tape and/or any other
suitable material at the bottom end.
The Landing Area

• The landing area shall be not smaller than 6m long (behind the zero line and excluding
the front pieces) x 6m wide x 0.8m high. The front pieces be must be at least 2m long.
• For other competitions, the landing area should measure not less than 5m long (excluding
the front pieces) x 5m wide.
• The sides of the landing area nearest to the box shall be placed 10cm to 15cm from the
box and shall slope away from the box at an angle of approximately 45° (see Figure 9).

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Introduction to throwing events
Events that test an athlete’s abilities to put (have), hurl and throw certain objects are known as
the throwing events. These events are the shot put, discus, hammer and javelin which are
collectively called the weights. An athlete wins a throwing event by propelling the object the
farthest.
1. Shot put
In the shot put event, the athlete propels a heavy metal ball with one arm only. Strength is very
essential, but athletes also need quickness and coordination to create momentum and maximum
force during the throwing motion.
1.1. Shot put history
Putting a stone of about 7.3 kilograms (16 pounds) or heavier, a shot putt, has been a sport in
Europe since at least the 12th century, especially in Scotland, Bavaria, and Switzerland. Regular
competition with measured throws began in the Scottish Border Games of the 1820s.
From 1880 to the early 1900s, the Irish were the best shot putters in the world. The usual practice
was to throw from a 7-foot (2.13-meter) square with stop board until 1908 when a 7-foot circle
became standard.
Women began putting, the 3.6-kilogram shot in the United States in 1907, and in Europe a 5-
kilogram shot was used between 1918 and 1924, after which 4 kilograms became the
international standard. In the 1920s and 1930s, the Germans were the best, and from 1945
onward the former Soviet Union has dominated the event, although East Germans and Czechs
have also been prominent.
1.2. General rules and regulations of shot put

Throwing area and equipment
The throwing circle
The circle must be constructed of iron, steel or other suitable material and it’s inside diameter is
2.135m. The top of the circle must be filled with the ground outside. The interior of the circle
may be constructed of concrete, asphalt or some other firm but not slippery material. The surface
must level and must be 20mm lower than the outer edge of the rim of the circle.

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The stop board

The board should be made of wood or some other suitable material in the shape of an arc so that
the inner edge coincides with the inner edge of the circle and also it is being firmly fixed to the
ground.
The implement
Diameter Men shot put = 110-130mm
Women = 95-110mm
The shot must be solid iron or brass. The men shot weight 7.26kg and women’s 4kg. It must be
spherical in shape and the surface must be smooth.
Competition rules
The competitor must start from a stationary and balanced position inside the circle. She/ he must
not leave the circle until the implement has touched the ground, and his/her first contact with the
ground outside the circle must be behind the land drawn outside. The competitor may touch the
inside edge of the stop board, but not the top. The shot must be put from the shoulder with one
hand only. In the preliminary stance, it must be held close to the chin and the hand must never
drop below that position throughout the throw. The put is measured from the nearest mark
made by the fall of the shot to the inside of the circumference of the circle, along from the mark
made by the shot to the center of the circle.

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If the number of competitors are more than eight in most contests each competitor takes three
throws, and the eight best performers receive three more throws. If the athletes are eight
competitors or fewer, each shall be allowed six trials.
1.3. Fundamental Techniques of Shot put
The grip the shot rests on the base of 3 middle fingers and press shot to front part of neck with
right hand, if the athlete is right hand and left if the athlete is left hand.
Preparation (grip)
• Place the Shot in the hand so that it remains clear of the palm.
• This is done by resting the Shot on the base of the fingers and the fingers itself.
• The middle three fingers should not be stretched apart.
• The little finger and the thumb support the Shot on the sides.
• The wrist bends back as far as possible.
• Once the shot lies comfortable on the base of the fingers,

• Place the Shot into the hollow base of the neck (in front of the ear),
• With the palm facing forwards,
• Thumb pointing down and
• The elbow in a high position.

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1.3.1. Shot put linear technique

Whole Sequence
Phase Description
The Linear Shot Put Technique is divided into the following phases: Preparation, momentum
building, Delivery and Recovery.
➢ In the preparation phase the thrower is positioned for the start of the glide, the momentum
building phase.
➢ In the momentum building phase the thrower and the shot are accelerated as the thrower
prepares for the delivery phase.
➢ In the delivery phase additional velocity is produced and transferred to the shot before it is
released.
➢ In the recovery phase the thrower braces and avoids fouling.
Preparation phase

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Technical characteristics Preparation phase
• Thrower starts upright at the rear of the circle with back to the stopboard.
• Trunk is bent forward parallel to the ground.
• Body is balanced in the single support.
• Support leg is bent while the free leg is drawn towards the back of the circle. (1)
Momentum building or glide phase
Technical characteristics Momentum building
• Body moves from the forefoot on to the right heel, unseating the hips.
• Free leg is driven low towards the stop-board.
• Support leg extends over its heel.
• Support leg maintains ground contact through most of the glide.
• Shoulders are kept square to the rear of the circle.
Glide phase Foot Placement

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Technical characteristics glide phase

• Right foot glides off its heel and lands on the ball of the foot.
• Right foot is placed in the center of the circle.
• Feet land almost simultaneously, right foot first.
• Left foot lands on the ball and inside of the foot.
• The delivery phase begins when both feet land on the ground after the glide
Delivery Phase Part 1: Power Position
Technical characteristics Power Position

• Body weight is carried on the ball of the right foot, right knee is bent.
• Heel of the right foot and the toe of the left foot are placed in line (‘Heel-Toe Position’).
• Hips and shoulders are twisted.
• Head and left arm locked back.
• Right elbow is at approx. 90° angle to the trunk.
Delivery Phase Part 2: Main Acceleration

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Technical characteristics Main Acceleration

• Right leg is extended in an explosive twisting movement until the right hip faces the front of
circle.
• Left leg is almost extended and braced, lifting the body (and influencing the angle of
release).
• Trunk’s twisting movement is blocked by the left arm and shoulder.
• Right elbow is turned and raised in the direction of the throw.
• Body weight is transferred from the right leg to the left.
Delivery Phase Part 3: Final Arm Movement
Technical characteristics Final Arm Movement

• Strike of the putting arm begins after full extension of the legs and trunk.
• Left arm is bent and fixed close to the trunk.
• Acceleration is continued by the pre-stretched wrist (thumbs down, fingers turning out
after the release).
• Feet are in contact with the ground for the release.
• Head is behind the left (bracing) foot until the release.

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Recovery Phase
Technical characteristics Recovery Phase

• Legs change quickly after the release.
• The right leg is bent.
• Upper body is lowered.
• Left leg swings backwards.
• Eyes look down.
1.3.2. Shot put rotational technique

Phase Description
The Rotational Shot Put Technique is divided into four phases: Preparation, momentum building
Delivery and recovery
• In the preparation phase the thrower moves to the optimum position to begin the turn and
pre-tension is built up.
• In the momentum building phase the shot is accelerated as the thrower moves to the
optimum position for delivery.
• In the delivery phase additional velocity is produced and transferred to the shot before it
is released.
• In the recovery phase the thrower avoids fouling.

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Preparation phase
Technical characteristics Preparation phase

• Shot is placed further back on the neck then in the Linear Technique.
• Upper body is bent slightly forward with the back to the stop-board.
• Legs are spread a little more than shoulder-width.
• Weight is on the balls of the feet.
• Upper body twists against the direction of the turn.
• Turn starts when right shoulder points in the direction of the throw.
• Turn starts to the left.
Momentum building phase
Part 1

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Technical characteristics Momentum building phase

• Body weight is transferred on to the ball of the left foot, knees are bent.
• Left foot, left knee and straight left arm turn to the left simultaneously.
• Right leg swings wide.
• Shoulders must remain level.
• Initial movement is slow and controlled in the direction of the throw.
Part 2: Non-Support
Part 2: Non-Support
• Left knee and toe must have turned completely to the front before drive off of left foot.
• Driving leg is not completely extended.
• Flat jump, lead by a high right knee (leads forwards not upwards).
• Landing is on the ball of the right foot at the centre of the circle.
• Trunk is bent for landing, the left arm folds across the chest.
Foot placement

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Foot placement
• Feet are more than shoulder-width apart, turn is to the left on the ball of the left foot. (1)
• Right leg swings over the outside to the center of the circle. (2)
• Right foot lands on the ball of the foot in the center of the circle, the left foot lands
quickly after the right foot. (3)
• Power position is shorter than in the linear technique (‘Heel-Toe’ position). (4)
• Landing is on the ball of the right foot.
• Body weight is over the right foot.
• Left knee moves close to the right knee and forwards.
• Body is kept closed (left arm is in front of the trunk, head faces the rear of the circle)
• The delivery phase begins when both feet land on the ground.

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• Body weight is carried mostly on the ball of the right foot, the right knee is bent.
• Ball of the right foot and the heel of left foot are placed on a line:‘Heel-Toe’ position.
• Hips and shoulders are twisted.
• Head and shoulders are back.
• Right elbow is at a 90° angle to the trunk.
• Right leg is extended and twisted explosively until the right hip faces the front of the
circle.
• Left leg is fixed then lifts creating a ‘jump’ delivery (influencing the angle of release).
• Trunk’s twisting movement is blocked by the left arm and shoulder.
• Right elbow is turned and raised in the direction of throw.
Delivery Phase Part 3: Final Arm Movement

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• Strike of the putting arm begins after full extension of the legs and trunk.
• Left arm is bent and fixed close to the trunk.
• Acceleration is continued by pre-stretched wrist (fingers turning out after the release).
• Release is made immediately after loss of ground contact.\
Recovery Phase
• Legs change quickly after the release.
• Right leg is bent.
• Eyes look down.
The shot putter should avoid:
• Faulty balance in the initial position.
• An incorrect glide through jumping from the right leg.
• Lifting the trunk too high in the glide.
• Not pulling the right leg far enough in beneath the body.
• Landing with the right foot facing the rear.
• A movement of the left leg too much to the side.
• A premature opening up of the trunk.
• Landing with the trunk facing the side or to the front.

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The shot putter should aim to:

• Keep the left leg fairly low.
• Achieve a completely balanced action of the legs, with the left leg driving well back.
• To keep the upper part of the body relaxed while the lower part is moving.
• To achieve a fast and wide ranging movement of the right leg.
• Turn the right foot inwards during the glide.
• Keep the left hip and shoulder facing the rear as long as possible.
• Keep the left arm in a “closed position”.
• Resist strongly with the left leg.
2. Discus throw
Discus is a steel rimmed hard wood or metal circular platter. To throw it, the athlete holds the
discus in one hand, with the palm facing down and the aim outstretched, spins several time
toward the front of a circle 2.5m in diameter, and releases it, in the prescribed fan-shaped in
bounds area.
2.1. History of Discus Throwing
The modern Greeks included the event in their Olympic revival games of 1859, 1870, 1875, and
1889. Discus throwing was revived in 19th-century Sweden and included in the Olympic Games
of 1896 in Athens.
The actual discus has hardly changed from 1896, when it weighed 2 kilograms and was made of
wood with a metal rim. The Swedes produced a heavy-rim discus of regulation size and weight
in the 1970s, which allowed more pulling power to be generated for those throwers with strong
fingers.
Germany and Poland had the top throwers in the 1920s and 1930s and the Soviet Union from the
1940s onward with Romania, Czech Republic, Bulgaria, and East and West Germany also
having prominent throwers.
2.2. General rules and regulations of Discus Throw

Throwing area and equipment
The throwing circle is the same as shot put, but its diameter is 2.5m and the throwing circle
sector is 34.92 degree.

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Implement
The body of the discus is made up of wood, or other suitable material, with a metal rim the edge
of which must be circular. Each side of the discus must be identical and made without
indentations, projection or sharp edges.
The senior discus weight for men is 2kg and for women is 1kg.
Competition rules
The rules permit touching the face or inner part of the iron ring surrounding the circle.
The throwers may not leave the circle before the implement has fallen to the ground and then
his/her first contact with the metal rim, or the ground outside, must be behind the extension lines
at each side of the circle. The time limit for completion of a throw is 1 1/2 minutes.
If the number of competitors are more than eight in most contests each competitor takes three
throws, and the eight best performers receive three more throws. If the athletes are eight
competitors or fewer, each shall be allowed six trials.
2.3. Fundamental techniques of Discus throw

The grip of discus
The discus is held on the pads of the end joints of the open fingers and rests against the base of
the throwing hand. (Thumb rests on the discus)
Discus Throw – Whole Sequence
The Discus Throw is divided into four phases: PREPARATION, MOMENTUM BUILDING,
Delivery and Recovery.

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➢ In the preparation phase motion is initiated and the thrower moves into position to build
momentum.
➢ In the momentum building phase the discus is accelerated and the lower body rotates
ahead of the upper body, producing pre-tension.
➢ In the delivery phase additional velocity is produced and transferred to the discus before
it is released.
GRIP
➢ Discus is held in the last joints of the fingers. (1)
➢ Fingers are spread on the rim of the discus.
➢ Wrist is relaxed and straight. (2)
➢ Discus rests against the base of the hand. (2)
➢ Thumb rests on the discus. (3)
Preparation phase

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Technical characteristics of Preparation phase

➢ Back faces the direction of the throw.
➢ Legs are shoulder-width apart, knees bent slightly.
➢ Weight is on the balls of the feet.
➢ Discus is swung back and behind up to the vertical projection of the left heel.
➢ Trunk is rotated at the same time.
➢ Arms are kept at nearly shoulder height.
Momentum building phase Part 1
Technical characteristics Part 1

➢ Left knee, left arm and ball of foot are turned actively and simultaneously in the direction
of the throw.
➢ Weight shifts over the bent left leg.
➢ Throwing shoulder is kept behind the body.
➢ Right leg is swung low and wide across the circle.
Momentum building phase part 2: non-support

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Technical characteristics part 2: non-support

• Left foot pushes off forwards when its toes point in the direction of the throw.
• Jump is flat with an incomplete extension of push-off leg.
• Throwing arm is above hip height and behind the body.
• Right foot lands actively on the ball of the foot turning inwards as it does.
• Left arm folds back across chest.
• Left leg brushes past the right knee on its way to the front of the circle.
Momentum building phase foot placement
Technical characteristics foot placement

• Feet are more than shoulder-width apart, turn is to the left on the ball of the left foot. (1)
• Right leg swings over the outside to the center of the circle. (2)
• Right foot is placed on the ball of the foot in the center of the circle, the left foot lands
quickly after the right foot. (3)
• Power position covers half of the circle (Heel-Toe Position). (4)

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• Right foot/leg is turned immediately in the direction of the throw.
• Left arm points towards the rear of the circle.
• Discus is at head height.
• Left leg lands quickly after the right leg.
• The delivery phase begins when both feet land on the ground
Technical characteristics Part 1: Power Position

• Weight is supported on the bent right leg.
• Shoulder axis is over the right foot.
• Feet are in the ‘Heel-Toe’ position.
• Discus is visible behind the body (from side-view).

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Technical characteristics (Part 2: Main Acceleration)

• Right leg is twisted and extended explosively.
• Right hip turns towards the front of circle.
• Left side of the body is blocked by the extension of the left leg and the fixing of the bent
left elbow held close to trunk.
• Body weight is shifted from the right leg to left.
• Throwing arm is drawn through after both feet have made ground contact and the hip has
turned.
• Discus leaves the hand at or slightly below shoulder height (shoulders are parallel!).
Recovery Phase
Technical characteristics of Recovery Phase

• Legs change quickly after release.
The discus thrower should avoid:

➢ Falling backwards at the beginning of the turn.
➢ Rotating on the spot (like a spinning top).
➢ Bending the trunk forward (breaking at the hips).
➢ Jumping high in the air.

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➢ Over tension in the legs.

➢ A faulty foot placement in relation to the throwing line.
➢ Carrying the body weight on the front leg and allowing it to collapse.
➢ Anticipating the throw with the arm. This may include breaking at the hips and bending
the trunk forwards or over balancing to the left).
The discus thrower should aim to:

• Get a good pivot.
• Drive across the circle.
• Get a good amount of torsion between the lower body and upper body.
• Cover a good distance in the flight across the circle.
• Land high up on the toes of the right foot and rotate actively on it.
• Land with the right foot in the center of the circle and the left one a little to the left of the
throwing line.
• When both feet are on the ground have the center of gravity between both legs and resist
with the front leg.
• Time the arm pull with the moment that the shoulders are aligned with the hips.
3. Javelin throw
The javelin throw is one part of a throwing event, where the object to be thrown is the javelin, a
spear. Javelin is an event of both the men's decathlon and the women's heptathlon. The javelin
thrower gains momentum by running within a predetermined area.
In the javelin event the competitors throw a still tipped metal spear as far as they can. To begin
the throw, the contestant grasps the javelin near its center of gravity and sprints down a run way
the 4m wide, toward a scratch line. Near the line, the athlete twists to one side and draws back
the javelin. Then, to maintain running speed while, leaning back for the throw, the athlete
executes a hop or a fast cross before releasing the javelin.

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3.1. History of Javelin Throw

The javelins thrown by the Greeks of 500 B.C. were thin and made of wood, with a string
wound around the center of gravity. When thrown, the thrower would hold onto the end of the
string. This pulling caused rotation of the javelin, giving greater stability and hence further
distance.
The javelin first became an international event at the unofficial 1906 Olympic Games held at
Athens.
The IAAF took swift action in 1985 and decreed the center of gravity of the javelin be moved
forward 4 centimeters. This had the effect of making the javelin nose-dive earlier in its flight,
thus shortening the distance thrown.
Women have a record of javelin throwing from 1912 through 1921 with the 800-gram men’s
model and the regulation 600-gram one from 1922. The Americans and Germans produced the
best throwers in the 1920s and 1930s, the Soviet Union in the 1950s and 1960s and in the 1970s.
3.1.1. General rules of javelin throw

The implement
The javelin consists of three parts: ahead, a shaft and a cord grip. The shaft must be constructed
of metal and has, field to it, a metal head terminating in a sharp point.
The rules regarding specification for both men’s and women’s javelin is very complex in order to
guarantee a regular flight and legal landing. Great care must be taken by the technical manager to
ensure that javelin to be used in a competition comply strictly with these rules. The weight of the
men javelin is 800grm and that for women is 600grm.
The length is respectively 2.60-2.70 meter for men and 2.20-2.30 for women.
The run way

The length of the runway should be more than 36.50 meter but not less than 30 meter and should
be marked by two parallel lines 50mm in width and 4 meter apart.
The throwing arc

This should consists of a strip made of paint, wood or metal 70mm in width, painted white and
leveled with the ground, and should be an arc of a circle drawn with a radius of 8 meters. Lines

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0.75m in length, are drawn from the extremities of the arc at right angles to the parallel lines
marking the runway.
The throwing sector
This is bounded by the inner edges of two lines which are drawn from the center of the arc
through the points at which the arc joins the line marking the edge of the runway.
Competition rules
• The javelin must be held at the grip and the throw must be made over the shoulder or
upper part of the throwing arm.
• For throw to be valid the tip of the metal head must strike the ground before any other
part of the javelin and it must fall completely within the inner edges of the landing sector.
• The competitor must make his/her approach and throw within the lines demarcating the
run way. It is a foul throw if he/she touches the lanes or the ground outside, with any part
of his/her body. He/she must not leave the run way until the javelin has landed and then
his/her first contact with the parallel lines or the ground outside the runway must be
completely behind the lines at the ends of the arc at right angles to the parallel lines. Once
he/she has started his/her throw, the competitor must not turn completely around his/her
back is towards the throwing arc.
• If the number of competitors are more than eight in most contests each competitor takes
three throws, and the eight best performers receive three more throws. If the athletes are
eight competitors or fewer, each shall be allowed six trials.
3.1.2. Fundamental Techniques of Javelin Throw
Javelin Throw – Whole Sequence

Phase Description
APPROACH, 5-Stride Rhythm, DELIVERY (which is part of the 5-stride rhythm) and Recovery
➢ In the approach phase the thrower and javelin are accelerated.
➢ In the 5-stride rhythm phase they are accelerated further as the thrower prepares for the
delivery phase.

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➢ In the delivery phase additional velocity is produced and transferred to the javelin before
it is released.
GRIP
Technical characteristics of the GRIP

• Thumb and first finger grip (1), or
• Thumb and second finger grip. (2)
• Javelin lays diagonally in the hand.
• Palm faces upward.
• Grip hand is relaxed.
Approach Phase
Technical characteristics of Approach Phase

• Javelin is held horizontally over the shoulder.
• Top of the javelin is at head height.

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• Arm is held steady (no forward or backward movement).

• Acceleration run is relaxed, controlled and rhythmic (6-12 strides).
• Acceleration to optimum speed, which is maintained or increased in the 5-stride rhythm.
5-stride rhythm phase withdrawal
Technical characteristics (withdrawal)

• Withdrawal starts on landing of the left foot.
• Left shoulder faces the direction of the throw, the left arm is held forward for balance.
• Throwing arm extends backwards during first and second strides.
• Throwing arm is at shoulder height or slightly higher after withdrawal.
• -Tip of the javelin is close to the head.
5-Stride Rhythm PHASE Impulse Stride

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Technical characteristics (Impulse Stride)

• Drive-off is active and flat from the whole sole of the left foot (no loss of velocity!).
• Right knee swings forwards (not upwards!).
• Body leans backwards: legs and trunk ‘overtake’ the javelin.
• Left shoulder and head face the direction of the throw.
• Throwing arm and shoulder axis are parallel.
• Impulse stride is longer than the delivery stride.
Delivery phase part 1: transition
Technical characteristics (part 1: transition)

• Right foot is placed flat at an acute angle to the direction of the throw.
• Legs have overtaken the trunk.
• Axes of the shoulder, javelin and hip are parallel.
• Right knee and hip push forwards actively.
• Throwing arm remains extended.
Delivery phase Part 2: Power Position

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Technical characteristics (Part 2: Power Position)

• Placement of left foot is active and solid.
• Left side is stabilized.
• Trunk is raised and there is a turning movement around the left leg.
• Muscles in the front of the body are highly pre-tensed in the ‘Arc Position’.
• Throwing shoulder pushes forwards.
• Throwing elbow turns inwards, palm remains up.
Delivery phase Part 3: Final Arm Movement
Technical characteristics (Part 3: Final Arm Movement)

• Right elbow draws forwards and upwards alongside the head.
• Trunk moves forwards.
• Throwing elbow straightens explosively.
• Left side of the body is blocked by a solid left leg and the fixing of the bent left elbow
close to the trunk.
• Right foot maintains ground contact until the javelin is released.

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Delivery phase Part 3: Final Arm Movement
Technical characteristics (Part 3: Final Arm Movement)

• Right foot turns on its outside edge and is dragged behind. (1)
• Trunk leans slightly to the left, the right shoulder is directly over the left foot. (2) (3)
• Throwing arm should be as close to vertical as possible at release. (3)
5-Stride rhythm phase Foot Placement

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Technical characteristics 5-stride rhythm comprises:

• the withdrawal
• the impulse stride
• –the delivery
• Speed increased to optimum level (based on individual capability).
Recovery phase
Technical characteristics of Recovery phase

• Legs are reversed quickly after the release.
• Right is leg bent.
• Distance from the foot of the brace leg to the foul line is 1.5 – 2.0 m.

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4. Hammer throw
The modern or Olympic hammer throw is an athletic throwing event where the object is to
throw a heavy metal ball attached to a wire and handle. The name "hammer throw" is derived
from older competitions where an actual sledge hammer was thrown. Such competitions are still
part of the Scottish Highland Games, where the implement used is a steel or lead weight at the
end of a cane handle.
Like other throwing events, the competition is decided by who can throw the ball the farthest
distance.
Competitors gain maximum distance by swinging the hammer above their head to set up the
circular motion. Then they apply force and pick up speed by completing one to four turns in the
circle. In competition, most throwers turn three or four times. The ball moves in a circular path,
gradually increasing in velocity with each turn with the high point of the ball toward the sector
and the low point at the back of the circle. The thrower releases the ball from the front of the
circle. The two most important factors for a long throw are the angle of release and the speed of
the ball (the highest possible).
4.1. History of Hummer Throw

1878 the Amateur Athletic Club of London introduced a 7-foot throwing circle, which was
increased to 9 feet (2.7 meters) in 1887 probably to accommodate the turn, but it is uncertain
who developed the turning technique. Soon after this, particularly in the United States, flexible
Malacca cane shafts were used to help improve distance.
Changing techniques in turning before throwing lead to improved distances. In the late 1940s
and early 1950s, a small tungsten-head hammer was marketed, and the record was advanced
even further. Then the Soviet school of throwers emerged and with the benefit of weight training
improved the record year by year. Other contributing factors were the concrete circle, which
replaced, the discus being replaced cinder in 1955, providing athletes with a smoother and
“quicker” surface from which to throw, and the likelihood of throwers taking steroids after 1965.

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4.2. General rules &regulations of Hammer throw

The Competition
• An athlete, in his/her starting position prior to the preliminary swings or turns, is allowed
to put the head of the hammer on the ground inside or outside the circle.
• It shall not be considered a failure if the head of the hammer touches the ground inside or
outside the circle, or the top of the rim. The athlete may stop and begin the throw again.
• If the hammer breaks during a throw or while in the air, it shall not count as a failure,
provided the trial was otherwise made in accordance with Rule. Nor shall it count as a
failure if an athlete there by loses his/her balance and as a result contravenes any part of
this Rule. In both cases the athlete shall be awarded a new trial.
The Hammer
• Construction: The hammer shall consist of three main parts: a metal head, a wire and a
handle.
• Head: The head shall be of solid iron, brass or other metal not softer than brass or a shell
of such metal filled with lead or other solid material.
• If a filling is used, this shall be inserted in such manner that it is immovable and that the
center of gravity shall not be more than 6mm from the center of the sphere.
• Wire: The wire shall be a single unbroken and straight length of spring steel wire not less
than 3mm in diameter and shall be such that it cannot stretch appreciably while the
hammer is being thrown. The wire may be looped at one or both ends as a means of
attachment.
• Handle: The handle shall be rigid and without hinging joints of any kind. It shall be
attached to the wire in such a manner that it cannot be turned within the loop of the wire
to increase the overall length of the hammer.

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• Connections for wire: The wire shall be connected to the head by means of a swivel,
which may be either plain or ball bearing. The handle shall be connected to the wire by
means of a loop. A swivel may not be used.
• The hammer shall conform to the following specifications: for admission to competition
(men) 7.260k g and 4kg women.
Hammer Cage
• All hammer throws shall be made from an enclosure or cage to ensure the safety of
spectators, officials and athletes. The cage specified in this Rule is intended for use when
the event takes place in the arena with other events taking place at the same time or when
the event takes place outside the arena with spectators present. Where, this does not
apply, and especially in training areas, a much simpler construction may be satisfactory.
Advice is available on request from national organizations or from the IAAF Office.
• The cage should be designed, manufactured and maintained so as to be capable of
stopping a 7.260kg hammer head moving at a speed of up to 32 meters per second. The
arrangement should be such that there is no danger of ricocheting or rebounding back
towards the athlete or over the top of the cage. Provided that it satisfies all the
requirements of this Rule, any form of cage design and construction can be used.
• The cage should be U-shaped in plan as shown in Figure 22. The width of the mouth
should be 6m, positioned 7m in front of the center of the throwing circle. The end points
of the 6m wide mouth shall be the inner edge of the pivoted netting. The height of the
netting panels or draped netting at their lowest point shall be at least 7m for the
panels/netting at the rear of the cage and at least 10m for the last 2.80m panels to the gate
pivot points.
• The netting for the cage can be made from suitable natural or synthetic fiber cord or,
alternatively, from mild or high tensile steel wire. The maximum mesh size shall be
44mm for cord netting and 50mm for steel wire.
• Where it is desired to use the same cage for Discus Throw, the installation can be adapted
in two alternative ways. Most simply, a 2.135/2.500m concentric circle may be fitted, but
this involves using the same surface in the circle for Hammer Throw and Discus Throw.

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4.3. Fundamental techniques of Hammer Throw
Hammer Throw – Whole Sequence
The Hammer throw technique is divided into the following phases: preparation, momentum
building and delivery.
In the preparation or swings phase the motion of the hammer is initiated and the thrower moves
into position for the momentum building phase, the turns.
• In the momentum building phase the thrower and hammer are accelerated through 3 or 4
turns.
• In the delivery phase additional velocity is produced and transferred to the hammer before it
is released.
• There is no specific recovery phase in the hammer throw, the thrower remains in the delivery
position.
GRIP
• Right handed throwers hold the handle with left hand.
• Handle is placed on the middle section of the fingers.
• Right hand covers the left hand.
• Grip is closed by crossing the thumbs or holding them parallel.
• Grip is strong but relaxed.

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Preparation PHASE
Starting Position
Technical characteristics (Starting Position)
• Alternatives to start the swings:

• Hammer lays on the ground to the back of the thrower’s right side and is pulled to the left
and upwards.
• Swings are started with a pendulum movement of the hammer between and beside the
thrower’s legs.
Preparation Phase

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Technical characteristics of Preparation Phase
• Feet are slightly more than shoulder-width apart, torso is vertical.

• Body weight shifted visibly, corresponding to the hammer’s orbit.
• Trunk is twisted to the right side when the hammer reaches the high point of its orbit
(“look through window formed by arms”).
• Low point of the hammer’s orbit is in front of the right foot.
• 2-3 wide and flat preliminary swings.
• Speed is increased gradually from swing to swing.
Momentum building Phase

First Turn - Transition
Technical characteristics (First Turn - Transition)
• Knees are bent, the trunk is upright, and arms are extended.
• Foot movement commences when the hammer reaches the low point of its orbit.
• Pivot is on the heel of the left foot, push off is from the right foot, eyes should focus on
hammer.
• Right side of the body is turned actively around the fixed left side.

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First Turn
Technical characteristics (First Turn)
• Heel-Ball Turn:
• Pivot on the heel of the left foot; push off from the right foot;
• Change from the heel to the ball of the left foot (over edge of the shoe);
• Continue with quick pivot on ball of the left foot;
• Close, low turning movement of the right foot/leg around the left leg;
• Place the right foot on the ground quickly and smoothly.

Second Turn

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Technical characteristics (Second Turn)
• Heel-Ball Turn (1/3 of turn on heel, 2/3 of turn on ball).

• Body weight is on the left leg, which remains bent.
• Body sits visibly against the hammer.
• Shoulder-axis and the arms form a triangle.
• Hips move ahead of shoulder during right foot touchdown causing pre-tension.
Third Turn
Technical characteristics (Third Turn)
• Heel-Ball Turn.
• Height of the low point of the orbit is reduced from turn to turn.
• Foot separation is reduced from turn to turn.
• Rotational velocity is increased from turn to turn.

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Delivery Phase
Technical characteristics (Delivery Phase)
• Legs are extended rapidly when the hammer reaches the low point of its orbit.
• Push off of the right foot/leg is active, turning the right hip to the front.
• Left side is blocked when the hip axis points in the direction of the throw.
• Arms move upwards and to the left, in a whiplash movement.
• Hammer is released when the shoulder axis points in the direction of the throw.
Foot Placement

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• Preliminary swings are with the feet more than shoulder-width apart (approximately 70
cm).
• Foot separation is reduced from turn to turn.
• Feet are staggered by about 10 cm.
• Feet point to the right after one turn (between 220-280°).
Field events Glossary
• Approach The run-up made by an athlete before performing the actual skill, i.e. long
jumping, high jumping.
• Approach - In a jumping event, the run up phase during which the athlete builds speed or
otherwise prepares for the jump.
• Athletics - The collection of sports including track and field, cross country running, and
road racing. The name is derived from the Greek work “athlos,” meaning “contest.”
C
• Crossbar - The bar that a high jumper or pole vaulter must clear.
• Crouch start - A common starting position used by sprinters in the absence of blocks.
The crouch start utilizes four points of body-ground contact and positions for both the
“On your marks” and “Set” commands.
• Circle The competition area for the shot put
D
• Deceleration - A negative rate of change of velocity. In other words: The act of slowing
down.
• Discus - A throwing event in which the athlete throws a cylindrical object as far as
possible.

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• Drive Leg The leg that exerts the force during a stride or takeoff.
• DISCUS: a field event in which a participant throws a disc shaped object (the Discus is
to be: Boys- 1.6 Kilograms and a diameter of 209mm; Girls - 1.0kg and a diameter of
180mm) from a throwing circle 2.50 meters in diameter. Competitors are given at least
three attempts. If finals are held, competitors are given three additional throws.
• Field Participation area for field events

• Field events - All of the throwing and jumping events; events that do not take place on
the track itself.
• Flight phase - For a jumper, the period following takeoff during which the athlete enters
a period of non-support.
• Flight: In track and Field, the term refers to a group of competitors in a field event. If a
large number of competitors are entered in an event, they may be divided into a flight (8-
12) so that the time between their attempts (throws or jumps) is reduced.
• Flop style - Also known as the Fosbury Flop, this is a style of high jumping in which the
jumper's back passes over the bar. The style was popularized by American Dick Fosbury,
a gold medalist in 1968.
• Fosbury Flop - a technique used in the high jump where the jumper's goes head first
over the bar with their back toward the bar when going over it.
• Grip The hand position of a throwing implement.

• Glide technique - In the shot put, this is the technique employed by many throwers in
which the athlete glides from the back of the ring to the front in a straight line without
rotating. The glide technique is older than the spin technique, but both are still commonly
used.
• Grip height - In the pole vault, the measurement from the top of the pole to the athlete’s
top hand.

59
• Ground contact time - The amount of time each foot remains in contact with the ground
during each foot strike while running.
H
• Hammer - the hammer throw is a track an field throwing event where a large heavy ball
connected to a handle with a long chain is thrown for distance.
• Heptathlon: A Girls event consisting of 7 events held over two days. First Day: 100
Meter HH, High Jump, Shot Put, 200 Meter Dash; Second Day - Ling Jump, Javelin, 800
Meter Run. In areas not supporting the Javelin event, the Discus is substituted.
• High jump: a field event in which competitors are given three attempts to clear a bar.
Three failed attempts result in the competitor being eliminated from the event. The games
committee determines the opening height the bar is initially set. The competitor may
attempt to clear the bar in any manor, provided the take-off is from one foot.
• IAAF- International Association of Athletics Federations.

• Implement - The object in a throwing event, including the javelin, shot, hammer, and
discus.
• Javelin - a track and field throwing event where a spear-like javelin is thrown for
distance.
• Jump - a track and field jumping event. Athletes must clear a high bar without knocking
it over by jumping.
• Junior - An athlete who is under 20 years of age on December 31st of a given year.
• Lead Leg First leg to leave the ground in jumping or hurdling.

60
• Long jump: a field event in which competitors attempt to jump the farthest. A successful
jump is one that the take-off is from one foot and the competitor leaves the ground behind
the take-off Board. Competitors are typically given three jumps. If flights are used,
competitors are given three additional attempts.
• Olympics : Competition held once every 4 years; highest goal for most runners
• Pentathlon - a combined track and field event that consists of 5 different events.
• Pole vault - a track and field jumping event where a long pole is used to propel the
jumper to great heights.
• Pole vault: A Field event in which a competitor attempts to clear a bar using a pole. The
pole may be made of various materials but may not a competitor may not use a pole not
rated for his weight. Each competitor is given three attempts to clear the bar. Three failed
attempts in-a-row shall result in being eliminated from the event.
• Runway - A designated area or lane where jumpers perform their approach before a
jump.
S
• Sandpit - an area in a jumping event (i.e. long jump or triple jump) where the athlete
lands.
• Set Position - The still position runners must assume immediately before the starting
device goes off.
• Sector The landing area for the shot put and softball throw.
• Shot - The implement used in the shot put, a round steel ball.
• Shot put - a field throwing event where a heavy ball is thrown for distance.
61
• Staggered Start - Used in races from 200 meters to 800 meters that start on a curve. The
starting lines are staggered lane by lane to make up for the different distance of the curve
in each lane, so that each athlete starts the same distance from the finish line.
• Strides: Short, fast but controlled runs lasting 15-45 seconds followed by full recovery;
benefits include faster leg turnover and improvements in running form.
• Takeoff - The moment at which an athlete's support foot breaks contact with the surface
of the throwing circle, runway, or track and the athlete enters a period of flight.
• Takeoff board - Also called the takeoff strip, the spot from which the long jumper or
triple jumper takes off. After this, there is a foul line. Jumps are measured from the front
of the board.
• Throwing circle - The circle or ring in which a thrower throws the discus, shot put, or
hammer.
• Throwing Sector - The specified arc in which a thrown implement must land.
• Toe-off - The phase of the running or walking stride when the toes (primarily the big toe)
push off the ground.
• Triple Jump - a track and field jumping event with three distinct phases to the jump
including a hop, a step, and a jump.
V
• Vertical jump: A plyometric exercise. Stand with both feet shoulder width apart and
place your hands on your hip. Tilt your hips back and squat, bending your knees. Without
pause thrust straight up as high as you can. Repeat (start with one set of 10 in rapid
succession and build up to three sets). Strengthens all the major leg muscles and tendons
below the waist.

62

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UNIVERSITY OF GONDAR ATHLETICS II (SpSc1062)

In Ancient Greece athletes participated in some Olympics games.

Fundamental techniques of jumping events

DEPARTMENT OF SPORT SCIENCE

1.1. Long/broad jump history

1.2. Rules and regulations of long jump

1. An athlete fails if:

The Take-off Board

DEPARTMENT OF SPORT SCIENCE

1.3. Fundamental Techniques of long Jump

The last two strides

DEPARTMENT OF SPORT SCIENCE

A. The Stride Jump

DEPARTMENT OF SPORT SCIENCE

C. The hitch kicks or run in the air

A. Buttocks in the hole

C. Over the top

DEPARTMENT OF SPORT SCIENCE

2.1. Triple jump history

2.2. Rules and regulations of triple jump

DEPARTMENT OF SPORT SCIENCE

2.3. Fundamental Techniques of Triple Jump

Phases of triple jump

Phase 2 The Hop

DEPARTMENT OF SPORT SCIENCE

Phase 3 The Step

DEPARTMENT OF SPORT SCIENCE

Phase 4 The Jump

DEPARTMENT OF SPORT SCIENCE

3.2. Rules and regulations of High jump

• An athlete shall take off from one foot.

The Runway and Take-off Area

DEPARTMENT OF SPORT SCIENCE

DEPARTMENT OF SPORT SCIENCE

3.3. Technique of High Jump

The method of clearing the bar is largely pre-determined by:

✓ The angle of takeoff,

DEPARTMENT OF SPORT SCIENCE

1. The Fosbury Flop Style High Jump

There are three types of approach run

a. The Arch type approach run

1. More horizontal speed

DEPARTMENT OF SPORT SCIENCE

Factors to look for on takeoff:

c) Flight and bar clearance

DEPARTMENT OF SPORT SCIENCE

2. The Straddle Technique

C. Clearing the Bar

DEPARTMENT OF SPORT SCIENCE

4. The pole- vault

4.1. Pole vault history

4.2. General rules, Competition area and equipment’s

DEPARTMENT OF SPORT SCIENCE

DEPARTMENT OF SPORT SCIENCE

The Landing Area

DEPARTMENT OF SPORT SCIENCE

Introduction to throwing events