Menu of Athletics:

Running, Throwing
and Jumping
Arellano, Anny Grace L.
Banagan, Jade
Bastian, Rawi Alraij A.
Gambong, Honey Joy
Maimad, Marifler B.
Maynagcot, April Ann M.
Reginio, Regie May
INTRODUCTION
 Athletics is the types of sports in which athletes compete in running, walking,
jumping and throwing events. It is also called “Track and Field”.

BRIEF HISTORY OF ATHLETICS

Running, throwing and jumping were skills used both in hunting and in war.
The ancient Greeks, Persians and Romans used running as part of their military
training. Foot race of approximately 205 yards (185 meters) is the first recorded
Olympic Games (Traditionally 776 B.C). Foot racing, both sprinting and running,
were widely popular in England in the latter half of the 18 th century and the first half
of the 19th century.

TRACK EVENTS

Track events include a variety of races. Short races, called sprints, stress
maximum speed, while distance races require more endurance. In certain running
races, such as hurdles and steeplechase, runners must go over barriers. Other races
called relays, involve teams of runners.

RUNNING RACES on outdoor track cover distances from 100 meters to

10,000 meters. Indoors, races many measures from 50 meters to 5,000 meters.
Cross-country races and road races are run outside the stadium. Cross-country
competitors run over terrain such as hills and fields. Most road races award prize
money to the winners. The most common distance for road races is 10 kilometers.
Running races includes (a) Sprinting, (b) Hurdles and (c) Steeplechase

Sprinting: Sprint races are short-distance events, usually ranging from 100
meters to 400 meters. The key is to cover the distance as fast as possible. The
starting position is usually in blocks, and sprinters explode out of the blocks to gain
momentum. Regulations include staying in your lane and not impeding other
runners. Sprinting rules and regulations include: (1) Stay in your assigned lane
throughout the race. (2) Do not impede or obstruct other runners. (3) False starts are
not allowed. Athletes must wait for the starter's signal before moving. (4) The race is
typically run-in lanes, and athletes must remain in their lane until a designated point
or break line.

Middle-Distance Running: The middle-distance events include races such

as the 800 meters and 1500 meters. These races require a combination of speed
and endurance. Runners need to pace themselves well throughout the race and
strategize when to make their moves. Regulations include running in assigned lanes
and avoiding interference with other competitors. Middle-Distance Running rules and
regulations: (1) Follow the designated course and stay within the specified lane. (2)
Do not impede or obstruct other runners. (3) Pace yourself throughout the race,
strategically conserving energy for a strong finish. (4) Observe any specific rules
regarding positioning and tactics, such as when to make moves or overtake
competitors.

Long-Distance Running: Long-distance running events include races like the

5,000 meters, 10,000 meters, and marathons. These races test both physical
endurance and mental stamina. Runners need to maintain a steady pace over a
longer period of time. Regulations include following the designated course and not
receiving assistance from others. Long-Distance Running rules and regulations:
(1)Follow the designated course and stay within the specified lane, if applicable. (2)
Do not impede or obstruct other runners. (3) Avoid receiving assistance from others
during the race, such as pacing or drafting. (4) Observe any specific rules regarding
hydration stations, rest periods, or checkpoints, as per the event guidelines.
 Hurdles: Hurdle races involve running over a series of hurdles placed at
specific distances apart. The height and spacing of hurdles vary depending on the
event. Runners need to jump over the hurdles without knocking them down.
Regulations include not intentionally knocking down hurdles and not impeding other
runners. Hurdles rules and regulations: (1) Clear each hurdle without knocking it
down intentionally. (2) Do not impede or obstruct other runners. (3) Stay within your
assigned lane. (4) Observe any specific rules regarding the height and spacing of
hurdles.

The steeplechase is an obstacle race in athletics which derives its name from
the steeplechase in horse racing. The foremost version of the event is the 3000
metres steeplechase. The 2000 metres steeplechase is the next most common
distance. In youth athletics a distance of 1000 metres is occasionally used for
steeplechase races.
 WALKING RACES are events in which athletes must follow certain rules of
walking. The front foot must touch the ground before the rear foot leaves the ground.
While the front foot is touching the ground, the leg must be unbent for at least one
moment. Walkers are entitled to one warning for improper form before they are
disqualified. Walking races real called race walking, may take place in track or a
road.

Relays: Relay races involve a team of runners who take turns to run a
specific distance. The most common relay events are the 4x100 meters and 4x400
meters. Runners pass a baton to the next runner within a designated zone.
Regulations include proper baton exchanges within the exchange zone and staying
in assigned lanes. Relays rules and regulations: (1) Properly pass the baton within
the exchange zone, which is typically marked by designated lines on the track. (2)
Stay in your assigned lane during your leg of the race. (3) Do not impede or obstruct
other runners. (4) Observe any specific rules regarding baton exchanges, such as
when to start running or when to hand off the baton.

It's important to note that specific rules and regulations may vary depending
on the governing body or competition level. It's always recommended to refer to the
specific rules of the event or consult official sources for accurate and up-to-date
information.

Remember, running should always be approached with caution and respect

for your body's limitations. It's advisable to consult with a healthcare professional
before starting any new exercise program, especially if you have any underlying
health conditions.
 FIELD EVENT

THROWING

Throwing sports, or throwing games, are physical, human competitions where

the outcome is measured by a player's ability to throw an object. Throwing events in
track and field are among the oldest sporting events in recorded history that involve
the use of implements of various weights and shapes that are hurled for distance.
The four most prominent throwing for distance sports are in track and field: shot
put, discus, javelin, and the hammer throw are categorized as field events and
are the most technical and complicated events in the sport. Athletes have to control
the movement of their bodies and the movement of the throwing implement.
Throwing sports have a long history. Modern track and field comes from a lineage of
activities that dates to the Ancient Olympic Games.

SHOT PUT

shot put, sport in athletics (track and field) in which a spherical weight is
thrown, or put, from the shoulder for distance. It derives from the ancient sport of
putting the stone. Shot put throwers push the ball through the air so it lands as far as
possible from the starting point. The shot put is a small, heavy ball that takes full
body strength to transfer push power from the legs, through the core, to the arms.
Competitors push and throw a heavy metal ball called the shot as far as possible
using only one hand. The winner is the athlete who puts the shot the farthest from
the front marker of the throwing circle.

SHOT PUT TECHNIQUES

Baryshnikov Technique / Spin Shot Put

 This technique was first used by Aleksandr Baryshnikov in 1972 and was
invented by his coach Viktor Alexeyev. It involves a spin just like Discus Throw
with the help of rotational momentum for power.
O' Brien Technique / Glide Shot Put

 This technique was invented by Parry O'Brien from The United States in 1952.
This technique not only gave him an extra quarter-turn but also increased his
propulsion and improved his performance by about 1 meter.
Origin

Scottish Highland Games historians believe the shot put originated from the
ancient Celtic tradition of "putting the stone" which, according to Scottish folklore,
was used by Clan chieftains to help them identify their strongest men for battle
purposes. The first competitions resembling the modern shot put had occurred in
the middle ages in which soldiers used cannon balls during the events. Moreover,
during the 19th century, the first recorded event took place in Scotland where
athletes used a rounded cube, stone or metal weight to throw it from behind a line.
The Shot put sport is a part of Summer Olympics since its inception
in 1896 for men and for women in 1948.

Court dimension and Equipment

The shot put playing area includes a stop/toe board, a throwing circle and
a landing area for the shot. The throw takes place from inside a circle which is 7
feet (2.14 m) in diameter with a white-colored curved toe-board of around 4 inches
(10 cm) in height which is positioned at the front of the circle. The landing area is a
sector that fans out at 34.92 degrees from the center of the throwing circle and must
not be more than 30 m long. The shot thrown weighs around 7.26 kg for men and 4
kg for women. The weight of the put will vary depending on the player’s gender and
age, ranging from 3km to 7.26kg.

Equipment

1) SHOT PUT TOE BOARDS / STOP BOARD

 These are made of cast aluminum and are commonly four inches high boards.
The dimensions of the board are in length: 1.21-1.23 m (121-123 cms.), width: 11.2-
30 cm and height: 10cm that is higher than the inside of the circle

2) SHOT (BALL)
The shot is a spherical ball made of cast iron, brass and stainless steel with
smooth surface. The Shot (ball) for men weighs 7.26 kg (16 pounds) and is 110-130
mm (4.3-5.1 inches) in diameter whereas for women the Shot (ball) weighs 4 kg
(8.82 pound) and is 95-110 mm (3.7-4.3 inches) in diameter. The Shots are of two
types: (a) Outdoor shot-put and (b) Indoor shot put that are available in different
sizes and weights.

3) THROWING CIRCLE

It is a circle of 2.14 m (7 feet) in diameter into a 34.92° sector as measured

from the center of the circle. Usually this is made on the ground for outdoor shot
put competitions and for indoor competitions the ring is made of high-
resistance multi- layer plywood on a metal surface that makes it stiff and strengthens
the components. In 1908, the throwing area was changed from a square to a circle.
In the following year, a stop board was added to give shot putters a point of support
for their foot.

4) SHOT PUT SHOES

The Shot put Shoes are made of leather or suede with smooth and flexible
soles. Cleats are not present over the outer sole to provide maximum adherence to
the athlete on the surface of the throwing circle.

5) SHOT PUT CLOTHING

Throwers wear lightweight vests and shorts. The shorts may be tight fitted to
support the thighs.
Rules

Early shot put events were judged on the distance of the stone, or shot, could
be thrown from behind a raised wooden board following a short run-up of no more
than seven feet. By the early 1890s, the run-up had been replaced by a seven-foot-
diameter circle marked on the ground with the raised board, now shaped to follow
the front edge of the circle. In both cases, stepping over the board meant the throw
would be disallowed.

The basic rules of Shot Put

below are the basic rules for a shot put:

 When an athlete’s name is called, they have only 60 seconds to begin the
throwing motion.
 The athletes can tape their fingertips for safety but are prohibited from
wearing gloves.
 The shot’s relaxation stance is near the neck, and it should stay there during
the motion.
 The shot should be launched just above the height of the shoulder with a
single hand.
 An athlete may use the inside circle’s perimeter but not the boundary or
outside area of the toe deck. It is permissible to extend the limbs outside the
circle during the throw.
 The legitimate sector is located at 34.92 degrees from the throwing area. In
that range, the shot should be fired.
 Athletes should exit the circle from the back.

TERMINOLOGY

1. Power position

The “power position” is the body position that the thrower aims to achieve just prior
to the final stage of making a throw. It is where the athlete’s body is properly aligned
and ready to launch the implement.
2. Block

“Blocking” or “bracing” refers to the point at which the thrower is in their delivery
stance and the non-throwing side of the body comes to a halt and is locked in place.
This then acts as a pivot point around which the throwing side of the body can
accelerate to release the implement. (i.e. A right-handed thrower will block the left
side of their body as their right arm comes through). Think of the left side of the body
acting like a hinge on a gate. To slam the gate shut, the pivot point must be fixed in
place. Also useful is the analogy of a catapult, which relies on a fixed pivot point for
its power.

3. Reverse

The term “reverse” describes when a thrower’s feet switch or “reverse” their delivery
position during or after the release of the implement. For example, a right-handed
thrower will deliver the implement with the left foot forward and the right foot back.
The force of the throwing action can then result in the right side being driven to the
front and the left side being rotated back. The reversing of the feet allows the thrower
a full follow-through while they remain in the throwing circle or behind the foul line.
 JAVELIN THROW

Is a track and field event where the javelin, a spear about 2.5m in length, is
thrown as far as possible.

Brief history

Javelin throw made its first appearance as a sport in Greece at the Ancient
Olympics in 708 BC. Throwing the javelin as sport evolved from the everyday use of
the spear in hunting and warfare. It was widely practiced in Ancient Greece and
incorporated into the Olympic Games in 708BC as part of the pentathlon. The
original javelin was made of olive wood. The condition of Olympia, the site of the
Ancient Olympic Games, deteriorated after several battles and natural calamities hit
the venue over the centuries. The Games officially ended around 394 AD after
Roman emperor Theodosius I. This also put an end to the practice of flinging the
javelin as a sport. Centuries later, it was the Scandinavians who revived the sport in
the late 1700s. The Finns and the Swedes competed in two different disciplines of
javelin throw – throwing at a target and throwing the farthest. However, in the
following decades, throwing for distance became the more popular event. The first
athlete to dominate the sport of javelin throw was Eric Lemming of Sweden. Javelin
throw found its place in the programmed from the third edition, held in London in
1908. The Swede won the gold medals in the standard javelin as well as freestyle
javelin, setting a new world and Olympic record with his throw of 54.482m in the
standard throw. The women’s javelin throw was added to the Olympics programmed
in 1932, where American athlete Babe Didrikson won the gold medal. In 1996, Jan
Zelezny’s effort of 98.48m still remains the javelin throw world record. Czech
Republic’s Zelezny, regarded as one of the greatest javelin throwers of all time, was
untouchable during the 1990s. He went on to create three world records, winning
three straight Olympic golds (1992, 1996, 2000) and three world championships
(1993, 1995, 2001) on the way. More recently, 2017 world champion Johannes
Vetter of Germany has come close to the milestone reaching 97.76m. The women’s
record is held by another Czech star Barbora Spotakova, who threw 72.28m at the
2008 IAAF World Athletics Final in Stuttgart.

Nature of Javelin

The Javelin is a spear made of metal or wood. The men's javelin measures
from 2.6 to 2.7 meters long and weights at least 800 grams. Women throw a Javelin
that is 2.2 to 2.3 meters long and weights at least 600 grams. The thrower holds the
Javelin by a cord grip near the center, runs with it, and then releases it with an
overhand throw while running.

Court dimensions and Equipment

 Standard javelin runways are made from Sprayed EPDM rubber but this is
more commonly known as tartan surfacing or a Polymeric surface. The length of this
runway is 36.5m but with a minimum length or 30m. It has a construction width of
4.3m with a throwing arc with an 8m radius. The Javelin is a sport that often only
needs two pieces of equipment, javelin spears and Javelin Spikes. These items are
the only things necessary to compete in any level. However other equipment can
help compete in javelin and help with safety, training, transportation, ease of
competition, and setting up the competition such as; Javelin Spears, Javelin Spikes,
Rubber Tips, Training Balls, Containers, Stop Board & Sector Template.

Fundamental skills

• Grip - The whole finger is wrapped around the cord with the index finger straight at
the edge of the shaft and the javelin comfortably resting on the palm.

• Carriage - The javelin is carried over the head. The javelin pointing towards the
landing area.

• Run-up - is the process of picking up a javelin and sprinting with it to generate

momentum.

• Release - At this point of throw, the toe of the leading leg points sideways. The
body weight is slightly shifted to the rear leg, the freehand slightly raised with the
elbow pointing sideways and used to maintain balance. The javelin released while
the throwing hand is as high as possible.

Simplified Rules of Javelin

Here are some of the important rules in Javelin throw. First, Holding the
javelin must be done at the grip part and should always be maintained above the
shoulder level. Second, for valid throw, the javelin must lie before the specified zone
and its tip should hit the ground. Third, there is a special marking line on the runway
within which the athlete needs to throw. Fourth, the athlete should not leave the
ground until the javelin lands on the ground. Fifth, after the throwing action has been
made, the thrower should not turn back towards the pointing direction, until it lands.
Sixth, once the competition has started, the athletes cannot use the perimeter for
practise purpose. Seventh, using any device that may assist the thrower in throwing
is strictly prohibited. For example, tapping of fingers are not allowed unless there is a
wound. The throw will be considered as a foul in the following cases; Improper throw
of the javelin in the attempt. Demarking of the line with any body part. Player going
out of the marking line while throwing. The tip of the javelin lies outside the edges of
the landing sector.

Terminologies

Carrying the javelin from initial stance through to the travel phase when the javelin
is withdrawn and kept linear. The crossover is now performed and repeated. The
Pull, it is the throwing arm through toward the target leading with your elbow and
your forearm and wrist following last and fast. Release the javelin just in front of your
head with both feet on the ground and the chest facing the target.

DISCUS THROW

- is an event in which the participant throws a heavy disc, called the discus,
into a throwing sector for distance.

Brief History

Discus Throw is a track and field (throwing) athletics event in which athletes
throw a heavy disc known as a "discus" as far as possible to win the competition. It is
one of the ancient sports that was demonstrated by the fifth-century BC artist Myron
in his statue ‘Discobolus’. This sport was played as one of the events in the Ancient
Greek pentathlon in 708 BC. The sport of discus throwing as event took place in the
Ancient Greece. The Discus as a sport was revived in Magdeburg, Germany by a
gymnastics teacher Christian Georg Kohlrausch and his students in the 1870s. The
first modern athlete to throw the discus while rotating the whole body was Frantisek
Janda Suk from Bohemia (the present Czech Republic). He had invented this
technique after studying the position of the famous statue of Discobolus. After one
year of developing the technique he earned a silver medal in the 1900 Olympics.
Women’s competition began at the beginning of the 20th century. It was later added
to the Olympic program for the 1928 games.

Nature of Discus

A discuss is a saucer-shaped object usually made of wood with a metal rim.

The men's discus measures about 22 centimeters and weights at least 2kilograms.
The women's discuss is about 18 centimeters and weigh at least one kilogram. The
athlete grips the discus with one hand, spins around about 1 time and releases it
with a sidearm motion to make it sail through the air. Athletes are given 90 seconds
to make a throw. Each athlete is given three attempts and the winner is the one who
has made the longest throw without stepping outside of the throwing circle before the
discus touches the ground.

Court dimension and Equipment of Discus

1)Circle dimensions

1. A ring 2.50 metres in diameter with a raised edge approximately 20mm high.

2. The discus is thrown from a circle into a sector of 34.92 degrees.

3. The inside diameter being 2.50 metres.

4. All lines used to mark the area are 5cm wide.

5. A line 75cm long is drawn each side of the circle, extending from a theoretical line
through the center of the circle.

2)Discus Disc

Usually, the Discus Disc sides are made of plastic, wood, fiberglass, carbon
fiber or metal with a metal rim in the boundary and a metal core to attain the weight.
The more rim weight, the greater the angular momentum that increases the stability
and distance.

3) Discus Shoes

The Discus Shoes are made of leather or suede with smooth and flexible
soles. Cleats are not present over the outer sole.

4) Discus Clothing

Throwers wear lightweight vests and shorts. The shorts may be tight fitted
to support the thighs.

Fundamental skills

Movements involved in the discus include body rotation within the boundaries
of a ring and rely on centripetal forces and torque, culminating with a release. A
successful throw . requires the transfer of explosive strength and maximal muscular
force onto the object in the shortest possible time. Strength is so important for a
thrower. Athlete with weaker, speed strength, coordination and ‘ flexibility find it
difficult to develop and refine technique as quickly than an athlete having good
speed strength, coordination and flexibility.

Simplified Rules of Discus

 The discus needs to have a circular edge with a metallic rim.

 Inner construction of the discus can be solid or hollow.
 The discus can only be thrown by an athlete when they stand inside the
throwing the circle.
 While throwing the discus, the athlete should ensure that they are not
touching the rim of the throwing area or beyond the circle.
 If the athlete leaves the throwing circle before the landing of the discus, then it
is considered a foul.
 If the disc lands outside the landing area then it is considered a foul.
 In case of a tie, the athlete with the next best effort (distance) is declared the
winner.
 The athlete with the farthest distance is declared as the winner.
Fouls can occur in the following cases; You step outside the discus circle. You drop
the discus outside the discus circle during your first swing. You throw with both
hands.

Terminologies

 Cage − A U shaped mesh installed around the discus circle for the protection
of viewers, officials, and competitors.
 Discus Circle − A circle marked with 2.5m diameter from which the player
launches the discus.
 Throw − Propelling the discus in the proper direction with appropriate body
movements.
 Foul − If the player has thrown the discus without adhering to the rules, the
throw is counted as a foul.
 Swing − It is the movement of the player around itself.
 Stance − A deliberately taken posture of the body for being ready for the
activity.

HAMMER THROW

 It is a popular field and track event in which the athlete needs to throw a
heavy spherical object to prescribed distance, by spinning it in air with the
help of a wire or string attached to it. This sport is played in both men and
women category
 Hammer Throw is a sport of strength, balance, and projection. Apart from
heavy physical strength, it requires Excellent foot work coordination. Since
1900, it is a part of Olympic Games in men’s category. In the year 1995-2000
it was introduced to women’s category too. International Association of
Athletic Federation (IAAF) is the governing body of this sport.
 This sport is played in both men and women category. For the safety of the
spectators, the athletes use to perform inside a semi enclosed perimeter.
HISTORY

 Traces of hammer throwing can be made into 18th century where the Tailteann
people used to showcase their talents in front of their kings by throwing heavy
stone or metallic materials being attached with a rope. Soon the culture was
developed and was transformed into a sport that was introduced in modern
Olympic Games in 1900.
 International Association of Athletic Federation (IAAF) did not made any
rectification to include women’s event in this category but finally in 2000
Summer Olympics, women made their debut in hammer throw and a year
after that it was also introduced in world championships.
THE EQUIPMENT

Hammer consists of the following three parts: Metal head, Wire, and Grip. The head
of the hammer should be made up of solid material like iron and it should be
spherical in shape. The diameter should be 110 mm for men and 95 mm for women.
For men, the hammer weighs 16lbs (7.26 kg) and is on a 3 ft 11.75 in (121.3cm)
wire. For women, the hammer weighs 4kg (8.82lbs) and is on a 3ft 11in (119.4cm)
wire.

COURT DIMENSION

Rules inside the court:

 Competitors cannot enter the circle until their name has been called
  The competitor generates a centripetal force by turning their body then
release the hammer into the sector
 Once the hammer has landed in the sector the command “mark” is given to
which the competitor exits the ring
 The measurement is recorded from the inside of the ring to the mark at which
the hammer landed
 It is not a foul if before the starting of preliminary swing, the thrower puts his
hammer on ground but if after preliminary swing, the head of the hammer
touches ground or the hammer is dropped by the athlete, then it will be
counted as a foul.
 While being in the air, if the hammer breaks then it will not be counted as foul,
provided the athlete has played under correct rules and regulations
Fouls/violations:

 Enters the ring before name being called

 The hammer landing outside the sector
 Exiting the ring before the “mark” command
 Exiting the ring from the front half of the circle
List of some important tournaments of this sport.

 Summer Olympics
 World Championship
 Asian Games
 Commonwealth Games

Yuriy Sedykh - Yuriy also spelled Yuri, (born June 11, 1955, Novocherkassk,
Russia, U.S.S.R.), Russian athlete who is considered the greatest hammer thrower
of modern times. He set six world records and won two Olympic gold medals.

The thrower usually makes three or four spins before releasing the ball. Athletes will
commonly throw six times per competition. Quality hammer throwers require speed,
strength, explosive power and co-ordination.