ARM POSITION

HIP EXTENSION
HEAD POSITION
ARM SWING
ENDURANCE
NO CROSSING MIDLINE
SPRINT
MIDDLE DISTANCE
LONG DISTANCE
STEEPLECHASE
HARDLE
RELAYS
ATHLETICS
 OBJECTIVES:
At the end of lesson the students should have:

 Defined terms used in Athletics.

 Traced the historical development or
background of Athletics.
 Identified and execute correctly the basic skills
 Recognized the rules to play in each events
 Analyzed the playing rules of each events]
 Identified the facilities and equipment of each
event
 Identified the technical officials involved during
the competition
 What is ATHLETICS ?
● Athletics is the name given to a group of
sports that includes track and field events.

● Track events involve all forms of running

and walking.

● Field events are the throwing and jumping

events.
The History of Athletics

Athletics is one of the world’s

oldest sporting events. In fact,
Olympic Games as we know it
today developed from the
ancient track and field events
that very being held in Ancient
Greece.
From 776 B.C. to 394 A.D., athletics was an
extremely popular event in the Acient Greek
Olympics.

However, in 394 A.D., the Roman emperor

Theodosius banned the Olympic Games, and so
athletics essentially died out for roughly 1,500
years.
During the 19th century in England, track and field
as a modern sport came back to life and started
developing again.

In 1866, the first English Championships for

athletics were held by the newly created
Amature Athletic Club, whose rules still serve
as the basis for athletics today. The Amateur
Athletics club eventually has been the
organization to hold the annual national
champonships ever since .
Moreover, in 1896, the first Moder Olympics
were held , with athletics making a
resurgence.

By 1913, the Internationl Amateur Athletic

Federation (IAAF) continues to oversee
the rules, approving world records and
ensuring the amateur code is adhered to
in athletics.
The return of the Olympics has put
athletics back into the spotlight with
some of the greatest stars like Jesse
Owens and Usain Bolt.
Jesse Owens was an American
athlete. He is best remembered
for his performance at the 1936
Berlin Olympics, where he won
gold medals in the long jump,
the 100- and 200-metre dashes,
and the 4 x 100-metre relay. He
was the first American track
and field athlete to win four
gold medals at a single Olympic
Games.
Jamaican sprinter Usain
Bolt won gold medals in
the 100-metre and 200-
metre races in an
unprecedented three
straight Olympic Games
and is widely considered
the greatest sprinter of all
time. At 6 feet 5 inches
(1.96 metres), Bolt defied
the conventional wisdom
that very tall sprinters are
disadvantaged as fast
starters.
Lydia de Vega.
Maria Lydia de Vega-Mercado

(December 26, 1964 – August 10, 2022)

Was a Filipina athlete who was

considered Asia's fastest woman in the
1980s.
 ATHLETICS EVENTS
AND IT’S BASIC SKILLS
 Track events
It involves all forms of Running and Walking.

Running events include:

● Sprints (100m, 200m, 400m)
● Middle distance (800m, 1500m)
● Long distance (3000m , 5000m, 10,000m)
● Steeplechase (3000m, 2000m)
● Hurdles (110/100m, 400m)
● Relays (4x100m,4x2oom,4x400m, (Classical Relay)
 Basic Skills in RUNNING and
WALKING
• Arm position •Foot contact and cadence

• Arm swing •Sprinting

• No crossing over midline •Endurance

• Hip extension

• Head position
Arm position
Keep the arms relaxed and
close to your body. It’s
important not to cross your
arms over in front of your body.
This helps to keep your chest
open so your breathing is
easier and reduces over
rotating. Make sure you also
keep your hands and
shoulders relaxed.
 Arm swing
The arm swing in endurance running
does not provide drive like in
sprinting, but provides balance and
rhythm. Slightly increasing the
elbow bend at the back of the swing
helps the elbow to act like a
pendulum and makes running more
efficient. Aim for 90-110° of elbow
bend at the back of the arm swing.
No crossing over midline

Ideally your feet should land in

line with the hip joint and not
cross over the midline of the
body. Crossing the midline is
typically a sign that the athlete
isn’t strong enough through their
gluteals and stomach to support
the pelvis on initial foot contact.
Hip extension
The greater the degree of hip
extension you can achieve
while controlling your core,
the faster you’ll be able to
run.
Head position
Your head position is crucial in
controlling your body position.
Look too far forward and you’ll
lean back and slow yourself
down; too close and you’ll be
slouching and applying a
braking force to your stride.
It’s ideal to look around 10-15
metres in front
Foot contact and cadence
The location of initial foot contact
with the ground is key to good run
technique. The foot contacting the
ground in front of the hips leads to
an increase in braking forces on
landing, slowing you down and
increasing injury risk. It’s not about
how your foot lands (heel vs.
midfoot strike) that’s critical, but
where it
lands.
Sprinting
Sprinting is Important
to moving up the
ranks in competitive
races and finishing
strong.
 Endurance
Whether running 100 m
sprints or 10 k races, you
will need to establish a
base level of endurance to
compete effectively. The
level of endurance
required of you will vary
depending on the distance
of the event you run.
Track events
Running and Walking.
 Sprints
(100m, 200m, 400m)

Sprint running races are short distances races in which

athletes try to run at their maximum speed throughout the
entire distance of the race.
 Middle distance
(800m, 1500m)

Middle distance races

are part of the track
and field discipline,
usually the 800m and
1500m races, though
it encompasses all
track running races
from 800m up to 3km
such as the mile.
 Long distance
(3000m , 5000m, 10,000m)

Endurance running, also referred

to as long-distance running, is
a sport of the track and field
discipline, which comprises of
all running races of distances
from 3000m, 5000m, and
10,000m.
 Steeplechase
(3000m, 2000m)
Steeplechase is a sport of the track and field
discipline, that involves athletes racing on a
course with obstacles.

A typical steeplechase race is for a distance of

3,000m. The course consists of 28 barriers and 7
water jumps. A distance of 2,000m is also used
for races which has 18 barriers and 5 water
jumps.
 Basic Rules and Regulations of
Steeplechase
What are the rules of steeplechase?

During the course of the event, each runner has to clear 28 fixed
barriers and seven water jumps to make it to the finish line. It
includes a bit over seven laps with a fraction of lap without any
barriers.

Each of these seven laps have a standard length of 400m.

Interestingly, unlike the hurdle races, steeplechase barriers don't
move from their position if hit as they are fixed.
 Hurdles
(110/100m, 400m)
Hurdling is the basis of a few track and field
events. In the said events, obstacles or
barriers which are called hurdles are set to
which each athlete must jump over. Failure to
do so may get an athlete disqualified. The
standard hurdle race is 110 meters for men
and 100 meters for women. There is also a
400-meter hurdle race for both men and
women
 Basic Rules and Regulations of
Hurdles

What are the basic rules of hurdles?

Each athlete must pass over the hurdles; passing under or
intentionally knocking over hurdles will result in
disqualification. Accidental knocking over of hurdles is not
cause for disqualification, but the hurdles are weighted to
make doing so disadvantageous.
 Relays
(4x100m,4x2oom,4x400m,
(Classical Relay)
Relay running is a type of running race in which
athletes compete as a team, rather than as
individuals. The two most common relay races in
track and field are the 4 x 100m , 4 x 200m and
the 4 x 400m races, in which four athletes run
100m and 400m each respectively.
A less common relay is the sprint medley relay,
usually consisting of four legs run at distances of
100m, 200m, 300m, and 400 meters.
 Basic Rules and Regulations of
Relay Race

Relay Race Rules

Followings are the relay race rules which you need to obey:

 Players should be in their respective lines while running.

 Players should follow all regulations and rules made by officials.

 Players should not throw batons on the ground or at friends.

 Players should not push or pull other players while Running.

Walking Events
 Race walking
(2k,3k,5k)

Race walking is a special long-distance race

event in which the participants must walk as
fast as they can, while they are expected to
maintain good form. The competitors are
penalized for bending the knee as it passes
under the body or having no foot-to-ground
contact.
The women compete in both 2k and 3k events,
men only in the 3k and 5k event.
 Basic Rules and Regulations of Race
Walking

Race Walking rules

There are two major walking rules:

One foot must be in contact with the ground all

the times and
the supporting leg must be straight, not bent at
the knee, from the moment the foot touches the
ground until the supporting leg passes below
the body.
 Facilities
in Track Events
 Equipments
in Track Events
Sprints (100m, 200m, 400m) Middle distance (800m, 1500m)
Long distance (3000m , 5000m, 10,000m)
1. Track shoes or Spike shoes
2. Starting Blocks
3. Race clocks
4. Stopwatches
5. Lap Counter
6. Starting Pistols & Blanks
7. Track Shirts
8. Spandex or Track Shorts
Track shoes or Spike shoes

Race Walking
Starting Blocks
Race clocks
Stopwatch
Lap Counter
Starting Pistols & Blanks
Track Shirts
Spandex or Track Shorts
 Equipments
in Track Events

Steeplechase (3000m, 2000m)

 Equipments
in Track Events

Hurdles (110/100m, 400m)

 Equipments
in Track Events

Relays (4x100m,4x2oom,4x400m, (Classical Relay)

Field Events
Jumping
 Jumping Events
Long Jump High Jump

Triple Jump Pole Vault

 Long Jump
Long jump is a sport of the
track and field discipline in
which athletes try to leap
forward as far as possible.

To perform a long jump, athletes

sprint down a runway and
takeoff from a wooden marker
board which is about 8 inch
wide, and travel as far as
possible in the air, before
landing into a sand pit
 Basic Skills in Long Jump
1. The Approach Run.
The approach run is also know as run up. It is the distance that
prepared the jump for take off.

2. The Take Off

The take off is the upward and forward movement jump into the
air with take off foot hitting the take off board.

3. Flight
The flight is the action that took place in the air after take off.

4. Landing
The landing is the arrival at the landing pit.
 Facilities
in Field Events
Long Jump
 Basic Rules and Regulations of Long
Jump
The rules for the triple jump are quite simple.

 Start the jump before the board. If they go over the foul line on
the take-off board, the attempt will be discarded as a foul.

 When jumping, the athlete must land on the same foot used to
take-off.

 The athlete can land in the sand.

 The measured distance will be measured from the closest mark

in the sand to the take-off point.
 Equipments
in Field Events
Long Jump

1. Sad Pit or Jumping Pit

2. Pit levelerd and Rakes

3. Measuring Tapes
Sad Pit or Jumping Pit
Pit levelerd and Rakes
Measuring Tapes
 Triple Jump
Triple jump is an athletic sport
of the track and field discipline,
in which athletes get to take two
steps before making the final
jump.The first two steps are also
referred to as hop and step. The
objective of the sport is to cover
as much distance as possible in
the three leaps.
 Basic Skills in Triple Jump
1. The Approach
Experienced athletes commonly use 12-18 step run ups. The
approach should provide velocity, accuracy, and get the athlete
to a good physical position. Gradual acceleration is a key aspect of
the approach, reaching maximal controlled speed when reaching the
board.

2.The Takeoff
On the board the takeoff foot should be planted almost flat, directly
under the body’s centre of mass, with the shin vertical. The ankle
must stay strong through flexion at the ball of the foot. The athlete
should maintain contact with the board until the shin has moved
forward, so that the knee is over the toes.
 The 3 Phases
Hop

The main point of the hop is to takeoff and

land on the same foot,whilst gaining distance,
maintaining horizontal velocity and making
sure the body is in a position to complete the
next phase. After the takeoff the first stage of
the hop is to bring the thigh forward with the
foot coming up close to the bum.
Step

The main point of the step phase is to land

on the other foot to which was
used to takeoff from the board and during
the hop phase. However as with
the hop, maintaining horizontal velocity,
gaining distance, and preparing for
the next phase are important.
Jump

The final phase is the jump where the

athlete should still attempt to gain
distance, maintain horizontal velocity and
prepare the body for the landing.
The success of this phase really depends
upon how the athlete has performed
in the previous phases.
The Landing

Throughout the whole of this phase the athlete’s head and torso should be
upright. The arms start to move down from above the athlete’s head. Both
legs come forward, landing slightly heel first.
 Facilities
in Field Events
Triple Jump

Facilities
in Field Events
High Jump
 Basic Rules and Regulations of Triple
Jump
The rules for the triple jump are quite simple.

 Start the jump before the board. If they go over the foul line on the
take-off board, the attempt will be discarded as a foul.
 When jumping, the athlete must land on the same foot used to
take-off (Hop).
 During the second phase, the athlete must land on the opposing
foot and initiate the third phase of the jump.
 The athlete can land in the sand.
 The measured distance will be measured from the closest mark in
the sand to the take-off point.
 Equipments
in Field Events
Triple Jump

1. Sad Pit or Jumping Pit

2. Pit levelerd and Rakes

3. Measuring Tapes
Sad Pit or Jumping Pit
Pit levelerd and Rakes
Measuring Tapes
 High Jump
The high jump event is part of
track and field. The participants
attempts to jump over a
horizontal bar placed up high
without the aid of any devices.

They then have three

attempts to clear the height. If the
heightiscleared, they can them
attempt the next height, where
they will have three more
attempts.
 Basic Skills in High Jump
1. Run-up: Run-up prepares the athlete for the take-off. Here
he or she towards the crossbar and then takes off.

2. Take-off: This is the point where the athlete takes-off

close to the crossbar.
3. Flight / Clearance: At this very point, for the
athlete, concentration is very important. The
athlete need to avoid anything that will bring
about loss of concentration from the flight path.
This way the athlete will clear the bar without
dislodging it.

4. Landing: The landing site is always made soft

and smooth to avoid injury. The said athlete
should relax his or her body for a safe landing.
 Basic Rules and Regulations of High
Jump
Following are some of the important rules of high jump set by
International Association of Athletic Federation (IAAF)

 Take-off must be made with one foot only.

 Dislodging of the bar or breaking the plane near the edge of the
bar before clearing will not be counted as successful jump.

 Jumping height is decided by the Chief Judge. Players can accept

the challenge or may pass it.
 If the competitor fails to jump the required height in three
consecutive attempts then he/she will be disqualified from the
competition.

 During the final match, whoever clears above the bar with
highest height is declared as winner.

 In case there is a tie, following two conditions may be applied

to decide the winner.

 The player who has fewer misses at the height at which the tie
has occurred, is declared as winner.
 The player who has fewest misses in the overall tournament is
declared as winner.

 The jumpers have to face a jump-off if there will be a tie for a first
place.

 The height will be greater than the previous level. Each player will
be given one chance for each clearance
 Facilities
Facilities
in Field
in Field Events
Events
High Jump
High Jump
 Equipments
in Field Events
High Jump

1.Cross bar

2.Landing Mat or Jumping Pit

3.Jump standars
Cross Bar
Landing Mat or Jumping Pit
Jump Standards
 Pole Vault
Pole vault is a full medal track
and field event at Olympic
Games, requiring a competitor
to leap over a bar using a long
flexible pole made either of
carbon fiber or fiberglass. It is
one of the four major jumping
events in athletics, the other
three are high jump, long jump
and triple jump. The pole vault
has a lot of similarities to high
jump.
 Basic Skills in Pole Vault
The Grip
With making shoulders wide apart,
hands should be placed roughly on the
pole. Your right hand palm should face
up and left hand palm should face down.
The best way to know about the grip is
to start with a random step. Place the
pole at the backside of the box and then
by grabbing the pole with your right
hand, make full extension of the arm
above the head.
 Running Approach
During the running phase, the body posture should be upright. During
the initial phase of the running, if an athlete wants, he can lean a
little bit forward but with the advancement of the approach he has to
regain back the straight position.
 Planting the Vault
Planting is a critical process of Pole Vault where the athlete
converts the horizontal height into vertical height. To achieve this,
he has to be a bit slower and lengthen his strides, as this will give
him a good lift. After the last take-off stride, planting is made and
the order of leg that is followed over here will be left-right-left.
 Take-off and Drive Swing
As soon as you leave the ground, the take-off is initiated. Full
extension of your arms and hitting of the tip of the pole to the plant
box should happen at the same time during this phase.
 The Swing Up
The pole continues to move vertically up and the athlete
completes his drive swing. Here the performer has to push
the take-off leg from the reverse C position and make a whip
so that it will swing in the reverse direction.
 Extension-Pull-Turn
Most of the energy of the athlete is lost during the plant or take-off
process. If the vault is planted successfully, it will give you energy
during the unbending process and will lift you up.
 Flyaway / Clearance
As you start to push yourself back from the top of the pole, legs start
to pike around the bar.
 Basic Rules and Regulations of Pole
Vault
Rules regarding Competitions

 No artificial weights or aid are allowed to be used in the competition.

 Using shoes that can give unfair advantage to an athlete is strictly

prohibited.

 Unless there is a wound, no tapping is allowed on any part of the fingers.

However, tapping at the wrist is allowed.

 Without the permission, no athlete is allowed to use the pole of any other
competitor.

 Planting box must be checked properly to make sure that it is free from
any foreign substance.
Rules regarding Foul
A foul in Pole Vault is caused due to any of the following reasons −

 Displacing the crossbar from its original position with the help of
pole or athlete’s body.

 Failing to cross the crossbar after being lifted up from the ground.

 Without clearing the bar, touching any part of ground or landing

part with either body or pole.

 Incorrect upright position during the clearance of crossbar.

 Displace the crossbar by connecting an upright after the

clearance.
 Facilities
in Field Events
Pole Vault
 Equipments
in Field Events
Pole Vault
1.Pole Vault Poles

2.Pole Vault Crossbars

3.Pole Vault Pits And Pit Covers & Shelters

4.Pole Vault Standards & Base Pads

Pole Vault Poles
Pole Vault Crossbars
Pole Vault Pits And Pit Covers & Shelters
Pole Vault Standards & Base Pads
Field Events
Throwing
 Throwing Events
Shot put

Hammer Throw

Discus Throw

Javelin
 Shot Put
The shot put has been an
Olympic sport since 1896 and
involves pushing or putting a
heavy metal ball called a
shot out of a 7-foot diameter
concrete circle. The shot
weighs 16 lbs. in men's
competitions and 8.8 lbs. for
women.
 Basic Skills in Shot Put
Shot Put Grip And Placement

Delivery Of The Shot Put

Power Position

Glide Position
Shot Put Grip And Placement

1. Holding the shot put

 The shot is held at the base of the fingers, not the
palm.
 The fingers are slightly spread apart with the thumb
for support.
 The hand will be bent back in the cocked position
when holding the shot. It looks like you are carrying
a pizza.
2. Neck placement
 Raise the shot above your head.
 Lower the shot straight down until it is under your
jaw.
 Push the shot into your neck.
 lift your elbow parallel to the floor. Don't squeeze
your elbow towards your back.
 Check to see that your thumb is pointing down
towards your clavicle.
 The palm should be pointing towards the throwing
direction.
 Delivery Of The Shot Put
 Eyes to the ceiling.
 Punch the shot away from the neck.
 Keep the elbow high at all times.
 Lowering the elbow can cause the shot to be thrown
like a baseball and could result in an injury
 Finish the punch with a flip of the wrist.
 The left side of the body will be stopped and locked
to help form the block.
 The left arm will be tucked close to the side of the
body.
Power Position

Body position in the power

1.
position
 The thrower will stand perpendicular to the
throwing direction.
 The feet position will be shoulder width apart
or a little wider with left foot slightly behind
the right foot (toe heel relationship).
 The right foot will be perpendicular to the
throwing direction.
 The thrower needs to be in an athletic
position
2.Throwing from the power
position
 Over exaggerate the use of the legs in
the throw especially the hips.

 Sequence of the throw will be legs -

hips - back - arm.

 Push the weight from right leg to the

left leg in an upwards direction.

 When driving up with your legs your

right heel (hips) needs to be turned out.
Glide Position

1. Body position in the glide

• Stand at the back of the ring facing away from the
throwing direction.
• Place shot against your neck.
• Put your body in an athletic position facing away from
the sector.
• Extend your left arm out - relaxed.
• Extend the left leg back towards the toe board.
• Most of the body weight should be on the right leg.
2. Gliding into the power position
 Tap your left leg for balance.
 Draw up the left knee even with the right knee, remember
to keep the left leg straight.
 Do not allow your left leg to curl behind the right leg.
 Allow your hips to start to fall.
 Violently extend your left leg towards the toe board, do not
lift up with your back.
 Push and then pull your right leg underneath you, it will
look like the last part of your body leaving the circle is your
right heel.
 Facilities
and Equipments in Shot Put

The shot put facility includes a throwing circle, a stop board

and a landing sector. The landing sector is usually located in
the grass area inside the track.
Equipments in Shot Put
Basic Rules and
Regulations
 Shot Put Rules
1. Once the athlete's name is called, they have 60 seconds to
release the shot
2. The shot must be placed close to the neck and resting on the
shoulder, while keeping it in that position the entire time
until it is released. No padding or extra equipment is
necessary
3. The shot must be released above the height of the shoulder
with one hand
4. The athlete is permitted to touch the inside surface of the
stop board; however neither the top nor the outside of the
circle or stop board can be touched or passed
5. The competitor must exit the circle from the back
 Fouls Occur When
1. A player does not pause within the circle before throwing
motion
2. A player allows the shot to drop below the shoulder
3. The shot lands outside the boundaries of the sector or
touches the sector line
4. A player leaves the circle before the shot has landed or
the competitor fails to leave the circle from the back
5. The player touches the top/end of stop board, the top of
the iron ring, or steps or touches on/outside of the line of
the circle
 Discus
Discus throwing has been a sport
since ancient Greece circa 708
B.C. and consists of throwing a
heavy circular disc as far as
possible. Men throw a discuss
weighing 4 lb., 7 oz. while
women's discus weighs 2 lb., 3 oz.
Discus throwers use rotational
throwing technique, which can
see the discuss flying to
distances as far as 250 feet
 Basic Skills in Discus

Grip
Stance

Windup
Starting the throw
Beginning the turn to the centre of the ring
Completing the turn to the centre of the ring
 Grip
Put your non-throwing hand beneath the
discus for support. Your throwing hand
(including the thumb) is on top of the discus
with your fingers evenly spread. The top
knuckle of your four fingers (not the thumb)
should touch the rim, with your fingertips
over the sides. Alternatively, you can place
your index and middle fingers together while
evenly spacing the remaining fingers.
 Stance
Face away from your target. Stand
in the back of the ring with your
feet wider than shoulder-width
apart and your knees and waist
slightly bent.
 Windup
Hold the discus high in front of
your left shoulder. Swing the
discus back toward your right
shoulder. This action can be
repeated once or twice, if
necessary, to establish a
rhythm.
Beginning the turn to the
centre of the ring:

Begin rotating your shoulders

in the direction of the throw
as you shift your weight to
your left foot, then pick your
right foot up and swing it
around the left. Pivot on the
ball of your left foot as you
spin toward the centre of the
ring.
Starting the throw
Rotate your torso clockwise, bringing
the discus as far back as you can,
holding it in your throwing hand only
(if the target is at noon, you should
end up facing 9 or 10 o'clock). Your
non-throwing arm should be pointed
in the opposite direction as your
throwing arm. Keep your throwing
hand as far from your body as
possible throughout the throw. Your
weight is on your right foot. Your left
heel is off the ground.
 Completing the turn to
the centre of the ring
Just before your right foot lands in the centre of
the ring, push off with your left foot and continue
pivoting toward the front of the ring.
 Facilities
and Equipments in Discuss
 Facilities
Equipments
and Equipments ininDiscuss
Discuss
Basic Rules and
Regulations
The rules and regulations for discus throw are governed by the
(“IAAF “) are mentioned below:

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

2.) Inner construction of the discus can be solid or hollow.

3.) The cross section of the edge should be made in circular manner
and it should have a radius of maximum 6 mm.

4.) All sides of the discus should be free from irregularities and should
be smooth.

5.) The discus can only be thrown by an athlete when they stand inside
the throwing the circle.
6.) While throwing the discus, the athlete should ensure that
they are not touching the rim of the throwing area or beyond
the circle.

7.) If the athlete leaves the throwing circle before the landing
of the discus, then it is considered a foul.

8.) If the disc lands outside the landing area then it is

considered a foul.

9.) In case of a tie, the athlete with the next best effort
(distance) is declared the winner.

10.) The athlete with the farthest distance is declared as the

winner.
 Hammer Throw
The hammer throwers of old used to
throw blacksmiths hammers. The
hammer used in modern competition
does not really resemble a hammer and
consists of a heavy metal ball and a long
wire handle. The hammer is thrown from
a 7-foot diameter concrete circle after
the thrower has spun around three or
four times. The hammer used in men's
competitions weighs 16 lbs. and the
hammer used by women weighs 8.82
lbs.
 Basic Skills in Hammer Throw

Grip :

Swings :

Entry :
Turns :
The Delivery :
 The Grip
The athlete's left hand, wearing the glove,
grips the handle between the 2nd and 3rd
joints of the fingers and the right hand is
then placed inside the handle on top of the
left hand.
 The swings
The athlete stands at the rear of the circle [12
o'clock] feet parallel, with back towards the
throwing sector [6 o'clock]. The preliminary
swings are used to commence the momentum of
the throw.

The athlete, in general, uses two swings, but

more or less can be used. The swing starts from
behind the right side of the body, taking the
hammer forward away from the body and over the
head. This will achieve a low point of the hammer
ball in front of the body [12 o'clock] and a high
point behind [6 o'clock].
 The entry
At the end of the swings, the athlete is
about to enter the turning phase. With
the hammer directly in front of the
thrower, the low point, the turns
commence. The shoulders are relaxed,
head passive, trunk engaged, knees and
hips flexed, feet remaining in contact
with the circle. The hammer is pushed
to the left and the turns are started.
 The turns
The number of turns performed is a
personal choice, but in general 3 or 4 are
used. These are a series of movements
performed to increase the speed of the
hammer using balance through the feet,
and power from the legs and hips. The feet
are working together throughout the
throw.
 The Delivery
Through repetitive rotation, the ball achieves
its acceleration but the thrower still keeps
rotating the ball with his feet in contact with
the circle. The point at which the hammer is
released is known as the high point.
Facilities in Discuss
 Facilities
Equipments in Hammer
and Equipments
Throw in Discuss
 Basic Rules and
Regulations in Hammer Thow
A 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.

 Filling is allowed and should be done in such a manner that it will be

immovable and the centre of gravity will not be more than 6 mm
from the centre of the sphere.

 Wire that is going to be used over here will be single and unbroken
type having a minimum diameter of 3mm. It should not stretch more
while being in air. The wire can be lobbed to the either ends of the
hammer.
 Construction of the grip can be either single or double loop type but
it should be rigid and should not have any hinging joints at both the
sides.

 The grip should be attached to the wire in such a manner that it

cannot be turned within the loop of the wire.

 Measurement of the hammer should be done from the inside of the

grip.

 To ensure the safety of the spectators, the performance should be

carried out inside an empty cage.
 Javelin
Javelin throwing was once an
integral part of ancient warfare
and the farther a warrior could
hurl a javelin, the greater his
standing in the army. Originally
made of wood, modern javelins
are made of metal. Men's
javelins weigh 800 g and
women's javelins weigh 600 g.
 Basic Skills in Javelin
The Gripp
1. American Grip:
2. Finnish Grip:
3. “V” Grip:

The carriage.
Run-Up
The release.
 The Grip

There are three ways to hold the

javelin. It is important that you feel
comfortable and have a good grip as
it will allow you to transmit the force
into the javelin.

There are three different types of

javelin throwing grips. Any of them
work; it is a matter of personal
preference. The javelin should lie
horizontally on your shoulder, with
your palm facing upward.
American Grip:

The American Grip is done by

holding the javelin with the cord
in between the thumb and index
finger.
Finnish Grip:

The Finnish Grip is done by

extending the index finger
under the shaft for control and
then gripping the cord in
between the thumb and middle
finger.
 “V” Grip:

The “V” Grip is done by gripping the

shaft in between extended index and
middle fingers.
 The carriage.

The javelin is carried over the head

at the initial stage of the run -up
with the missile carried slightly
above the head level and the tip of
the missile slightly pointing
upwards.
 Run- up.

The purpose of the run-up is

to enable the thrower gather
enough momentum and get
into the throwing mood. The
run-up can be divided into
three parts.
 The 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 free hand slightly raised
with the elbow pointing
sideways and used to
maintain balance.
Facilities in Javelin
Equipments in Javelin
 Basic Rules and
Regulations in Javelin

 Holding the javelin must be done at the grip part and should
always be maintained above the shoulder level.

 For valid throw, the javelin must lie before the specified zone
and its tip should hit the ground.

 There is a special marking line on the runway within which the

athlete needs to throw.
 The athlete should not leave the ground until the javelin lands on
the ground.

 After the throwing action has been made, the thrower should not
turn back towards the pointing direction, until it lands.

 The number of throws allowed per athlete is same as that of the

discus throw.
 Once the competition has started, the athletes cannot use the
perimeter for practise purpose.

 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.
 The time is increased to 1 minute if there are 2-3 number of
competito