ATHLETICS

GROUP 1

Tarlac State University - College of Teacher Education

SPRINT
ATHLETICS
SPRINT
Sprint - is an athletic track
event which involves running
over a short fixed distance in
the quickest time
possible.Sprinting requires a
combination of speed, power,
strength, and technique
HISTORY
The first recorded sprinting events
took place as early as the ancient
Olympic games, as early as the 7th
century BC in Greece. as well as the
first modern Olympic Games which
started in the late 19th century
(Athens 1896). However, women were
not allowed to participate in the
event until the 1986 Olympics held in
Amsterdam.
BASIC STEPS ON HOW TO
SPRINT PROPERLY:

SPRINT
Run tall with your head, neck, and
01
shoulders in line with your hips.

Move your arms front-to-back; don’t

02
let them cross your torso

03 Keep your elbows bent 90 degrees.

BASIC STEPS ON HOW TO
SPRINT PROPERLY:

SPRINT
Let your feet land directly beneath you;
04
don’t try to step too far forward.

Run with a high knee lift. Land on the

05
ball of your foot, as opposed to your
toes.
EQUIPMENTS

SPANDEX
EQUIPMENTS

SPIKES
 EQUIPMENTS

STOPWATCH
 EQUIPMENTS

PLYOMETRICS BOXES
 EQUIPMENTS

RESISTANCE BAND
 EQUIPMENTS

MINI HURDLERS OR WICKETS

 EQUIPMENTS

SPEED AGILITY HURDLERS

 EQUIPMENTS

WEIGHTED SLED
 EQUIPMENTS

STARTING BLOCKS
 EQUIPMENTS

RECOVERY TOOLS
MIDDLE
DISTANCE
ATHLETICS
MIDDLE DISTANCE
Middle distance races are track and
field events of between 800 and
3,000 metres. Longer than sprints
and shorter than long-distance
races, these races are represented
by the 800m, 1500m and 3000m
steeplechase at the Olympic Games
and World Athletics Championships.
 HISTORY

MIDDLE-DISTANCE RUNNING HISTORY

Races commonly known as “Middle-
Distances” took place for the first time
in the Ancient Olympics Games and
were later revived in the middle of the
19th century.
 MIDDLE DISTANCE
HOW IS IT PLAYED
MIDDLE DISTANCES (800 M & 1500 M):
The athletes begin both the races without the
starting blocks. In the 800 m final, the 8 runners
run in the assigned lanes throughout the first
curve (lap) and then break for the inside lane
after the end of the first curve.
In the 1500 m final, a maximum of 12 runners
line up on the starting line that is curved so
that the athletes on the outside of the track run
the equal distance as the athletes placed closer
to the inside.
The two main techniques used in these events
are that some athletes try to front-run the
entire race or some athletes depend on their
finishing kick.
RUNNING EQUIPMENTS
RELAY
RACES
ATHLETICS
RELAY RACES
is a racing competition where
members of a team take turns
completing parts of racecourse or
performing a certain action. Relay
races take the form of professional
races and amateur games. Relay
races are common in running,
orienteering, swimming, cross-
country skiing, biathlon, or ice
skating
HISTORY
The concept originated in ancient
Greece, where a 'message stick' was
passed along via a number of couriers.
In modern times, a relay race is a track
and field event listed in the Olympic
Games under the 'athletics'
programme.The first modern relay
races were organized by the New York
fire service in the 1880s as the charity
races in which red pennants were
passed on instead of a baton over every
300 yards
HOW RELAY IS PLAYED

RELAY
A relay race, also called Relay, a track-
and-field sport consisting of a set
number of stages (legs), usually four,
each leg run by a different member of a
team. The runner finishing one leg is
usually required to pass on a baton to
the next runner while both are running
in a marked exchange zone.
 RELAY EQUIPMENTS

Relays Clothing - Athletes

wear a pair of shorts and

a short sleeved or

sleeveless Tshirt or a top

indicating the athlete

number.
 RELAY EQUIPMENTS

Relays Shoes- Athletes use a

pair of shoes (usually made

from nylon) that have a

maximum of 11 cleats which

are not more than 9 mm long

offering maximum tractio

 RELAY EQUIPMENTS

Relays Baton - A baton is

a lightweight, hollow

aluminum tube used in

relay races. It is a smooth

tube having a length of

30cm, diameter of 4 cm

and weighing around 50

HURDLES
ATHLETICS
HURDLE
Hurdling is a type of jumping in which
an athlete jumps over an obstacle at a
high speed or in a sprint. Hurdling is a
highly specialized form of obstacle
racing that is part of the sport of
athletics. Moreover, the hurdling
events, barriers or obstacles are
known as hurdles that are set at a
defined distance according to the
event..
HISTORY
In the early 19th century, hurdlers ran and
jumped over each hurdle earlier known as
burgles. In 1902, Spalding Equipment Company
sold the first Hurdle called ‘Foster Patent Safety
Hurdle’ and that was a wooden hurdle. In 1923,
some of the wooden hurdles had weighed about
16 lbs. each. Later on, with passing time the
hurdles design had gone through improvements
that were made in 1935, when for the first time
they developed the L-shaped hurdle.
The improved design that is the L-shaped was
preferred over other shapes because with this
shape, the athlete not only hit the hurdle but it
would even tip down helping in clearing the
athlete’s path
HOW HURDLES IS PLAYED

Launching at the hurdles: Athletes cross the

HURDLE
04 hurdles by launching at it from 6-7 feet away.
Athlete’s lead leg extended yet slightly bent while
the trail leg is tucked in flat and horizontally,
close to the side of the hip. The objective of this
technique is to reduce the time spent flying
through the air.

05 5) Running technique: In hurdle races, athletes

must stay on the balls of their feet throughout
the race which ensures a fluid movement
between every stage of the race.

6) Three-step technique: This technique is used in

06 100 and 110 meter hurdle events in which three
long steps are taken in between all the hurdles.
The fastest hurdlers use this technique to
maintain their speed throughout the race.
HOW HURDLES IS PLAYED

1) On Your Marks: At this point the athlete is

HURDLE
01 focused on the track, with his / her feet placed in
the blocks and fingers on the ground behind the
starting line. Note: The hands should be placed
such that they are slightly away from the
shoulder width with muscles relaxed.

2) Set: On the “set” command, athletes raise their

02 hips a little higher than the shoulders. In this
position the runner concentrates deeply and
holds the breath so that he can propel his body
forward at the start.

3) Go: After the pistol is fired, the runner lets out

03 his breath and he moves his arms and legs in
such a way that the body propels forward at a
forty-five degree angle until the back leg is fully
extended.
HOW HURDLES IS PLAYED

HURDLE
Finish Line: The timer is stopped only
07 when the athlete’s chest crosses the
finish line (The rule that came into
force in 1932 Olympics held at Los
Angeles
HURDLES EQUIPMENTS
MARATHON
ATHLETICS
MARATHON
The marathon is a long-distance foot race
with a distance of 42.195 km (26 mi 385
yd),usually run as a road race, but the
distance can be covered on trail routes.
The marathon can be completed by
running or with a run/walk strategy.
There are also wheelchair divisions. More
than 800 marathons are held throughout
the world each year, with the vast
majority of competitors being
recreational athletes, as larger
marathons can have tens of thousands of
participants
HISTORY
The Marathon has been an Olympic
distance since the modern Olympics
started in 1896, but nothing like it was
ever seen in the ancient Olympics, run
from 776BC to 261AD. The longest race
then was less than 5km. The Marathon
was adopted as a central part of the
modern Olympic programme, and
takes place in countless cities all over
the world today, purely because of its
popular appeal to the imagination
HOW MARATHON IS PLAYED

MARATHON
A marathon must be greater than or equal to 26
01
miles 385 yards (42.195 Km) and an ultra is any
distance greater than the marathon distance

02
Preferably the route has been distance certified.

The event shall have a named race directors to

03
supervise and take responsibility for the event.

The participant must traverse on foot, or hand

04 cycle or wheelchair (rules and guidelines as
defined by International Paralympic Committee)
the entire race course.

A race organization representative must be

05 present at start and finish to certify the
participant’s completion of the distance.
 MARATHON EQUIPMENTS

Comfortable running shoes Running shorts, tights or pants

Sweat-wicking socks Hydration System

Technical running top Nutrition plan

Running bra Chafe protection

Recovery gear
LONG
JUMP
ATHLETICS
LONG JUMP

also known as the 'Broad jump".

Long jump competitions are part of
all track and field events, It is
conducted for both men and
women in all events' It is by far the
most popular on Olympics and
World Championships
Competitions . .
HISTORY

• Long jump as a competitive sport can be traced back to

ancient Greece.

• It was one of the original Olympic events, with records of

its existence dating back to the 7th century.

• In the ancient Olympic Games, the long jump was known

as the "long jump with weights" or the "halteres."
The women's long jump event
started

• Part of the track and field

athletics programme at the 1948
Summer Olympics.

•The competition was held on

August 4, 1948.

• The first women won was Olga

Gyarmati. (Hungarian)
PROGRESSION OF LONG JUMP WORLD RECORD
THE EVOLUTION OF LONG JUMP IN OLYMPIC GAMES

MODERN DAY

EUROPEAN AND AMERICAN ATHLETES ARE DOMINATING THE LONG JUMP EVENTS AT THE OLYMPIC
GAMES AND THE WORLD CHAMPIONSHIPS IN BOTH GENDERS.
EQUIPMENTS
NEEDED
TAKE OFF BOARDS also known as the foul
board, is a rectangular
wooden or plastic board
embedded into the ground
at the beginning of the
jumping pit. It marks the
take-off point for the
athletes and helps ensure
fair and consistent jumping
conditions.
SAND PIT also called the landing pit or long
jump pit, is a large area filled
with soft sand. It serves as the
landing area for the athletes. The
sand provides a cushioning effect
and helps minimize the impact
when landing. The pit is typically
at least 9 meters long and 2.75
meters wide, allowing enough
space for athletes to land safely.
MEASURING TAPE
a measuring tape is used to
determine the distance of the
jump. It is extended from the
take-off point to the nearest
mark made by any part of the
athlete's body in the sand.
The distance is measured in
meters or feet and inches
RAKE

a rake is used to level

and smooth the sand in
the landing pit after
each jump. This ensures
a consistent and safe
surface for all athletes
CONES OR MARKERS
these are used to indicate
the take-off point and to
mark the boundaries of
the landing pit. They help
athletes position
themselves correctly and
provide a visual reference
for officials measuring the
jumps.
STARTING BLOCKS while not directly related
to the long jump, starting
blocks are used by
athletes during the
approach run to gain
momentum before the
take-off. They provide a
sturdy platform for a
powerful start and can
assist in generating speed.
HOW TO
PLAY
HERE'S A STEP-BY-STEP GUIDE ON HOW TO PLAY LONG JUMP:

Run tall with your head, neck, and

01
shoulders in line with your hips.
 Move your arms front-to-back; don’t
02
let them cross your torso
 Markers: Measure your take-off point by using markers
03 such as tape or cones. This is where you'll start your jump.
 Take-off: As you approach the take-off point,
04 maintain a steady and controlled speed. Jump off
your dominant foot (right foot for right-handed
jumpers, left foot for left-handed jumpers) with a
powerful and explosive motion. Swing your opposite
arm forward for balance and to generate momentum.
 Flight: Once you take off, extend your dominant leg
05 forward, driving your knee up towards your chest. Keep
your other leg lifted, parallel to the ground. This position is
known as the "hang" or "flight phase." Maintain a straight
body posture with your arms extended forward for balance.
 Landing: Prepare for landing by pulling your knees
towards your chest and flexing your hips. Aim to land
06
with your feet together, ensuring that you don't
touch the ground beyond the foul line. The distance is
measured from the take-off point to the nearest
imprint in the sand made by any part of your body.
TRIPLE
JUMP
ATHLETICS
TRIPLE JUMP

triple jump, also called hop, step, and jump,

event in athletics (track and field) in which an
athlete makes a horizontal jump for distance
incorporating three distinct, continuous
movements—a hop, in which the athlete
takes off and lands on the same foot; a step,
landing on the other foot; and a jump, landing
in any manner, usually with both feet
together. If a jumper touches ground with a
wrong leg, the jump is disallowed. Other rules
are similar to those of the long jump
HISTORY

- triple jump was inspired by the ancient Olympic Games

and has been a modern Olympics event since the Games'
inception in 1896.

- The male world record holder is Jonathan Edwards of the

United Kingdom, with a jump of 18.29 m (60 ft 0 in). The
female world record holder is Yulimar Rojas of Venezuela,
with a jump of 15.74 m (51 ft 7+1⁄2 in).
EQUIPMENTS
NEEDED
SPIKE SHOES
Many triple jumpers use
spike shoes for added
traction and grip on the
track. These shoes have
metal spikes or pins on the
sole, which help improve
traction during takeoff and
landing.
MEASURING TAPE
measuring tape is
necessary for determining
the distance of each jump.
It helps officials and
athletes accurately
measure the length of the
jumps.
RAKE

Use to flatten the

surface of the sand pit
and helps athletes to
land safely
CONES
To mark the takeoff
point, athletes often use
cones or markers placed
on the track. These
cones indicate where
the athlete should begin
their run-up and help
maintain consistency in
the approach.
TAKEOFF BOARDS

Take-off board: Also

known as the foul board
SAND PIT

Sand Pit: This is where

the athletes jump
during the competition
HOW TO
PLAY
 1. Approach Run:
•Start at a designated point behind the runway.
01 •Build up speed gradually as you run down the runway towards
the takeoff point.
•Find a comfortable stride pattern that works for you, typically
taking three or four steps before each phase of the jump.
 2. Hop Phase:
•As you approach the takeoff board, perform a hop on one leg.
02 •Drive your non-takeoff leg forward, extending it out in front of
you while keeping it slightly bent.
•Simultaneously, swing your arms forward for balance and
momentum
 3. Step Phase:
•After the hop, transition into the step phase.
03 •Quickly bring your hop leg down to the ground while driving
your non-hop leg forward.
•Land on the ball of your foot, maintaining good body position
with your torso leaning slightly forward.
 4. Jump Phase:
•Following the step, push off forcefully with your takeoff leg into
04 the jump phase.
•Extend your takeoff leg out in front of you, kicking it forward
and upward while keeping it straight.
•Swing your arms vigorously to help generate additional
momentum and lift.
 5. Landing:
•As you begin to descend from the jump phase, prepare for the
05 landing.
•Bring your non-takeoff leg forward and prepare to land on the
same leg as your takeoff leg.
•Aim to land in the sandpit or landing area, ensuring you
maintain your balance and control.
HIGH
JUMP
ATHLETICS
HIGH JUMP

is a track and field event in

which competitors must jump
unaided over a horizontal bar
placed at measured heights
without dislodging it.
HISTORY

High jump contests were popular in Scotland in the early

19th century

and the event was incorporated into the first modern

Olympics Games in 1896 for men.

Women made their Olympic high jump debut in 1928

HISTORY

HIGH JUMP WORLD RECORD

MEN
Javier Sotomayor won Olympic gold at the 1992 Barcelona Olympics. The
Cuban great set the current high jump world record of 2.45m in 1993 and is
the first man in history to jump over 8ft
WOMEN
One of the greatest women’s high jumpers in history is Iolanda Balas. • The
Romanian great won back-to-back Olympic titles in 1960 and 1964 and
went 11 years unbeaten in her event.
EQUIPMENTS
NEEDED
HIGH JUMP PITS
High jump pits are soft landing
spots made of foam, usually
with a plastic covering. The
jumper lands in a pit beyond
the bar that is at least 5 by 3
metres (16.4 feet by 9.8 feet) in
size and filled with cushioning
material. To be considered for
competition, a high jump pits
has to be 16.4 ft. by 9.8 ft
HIGH JUMP CROSSBAR The high jump crossbar is the
horizontal bar that marks the
minimum height that the high
jumper must clear. Is the decisive
part of a high jump system: if it
stays lying down, the attempt is
valid, if it drops, the jumper has
to jump again or is even
eliminated. It is supported on
either side by two vertical posts
called standards, or uprights
HIGH JUMP STAND
The High Jump Standards
are two metal poles that
hold up the crossbar. The
high jump bar can be
raised or lowered for
different heights. High
jump poles use to be made
of wood but are now made
of lightweight metal.
HIGH JUMP SHOES
The high jump shoes is
differ from running spikes
in that they have more
spikes in the heel to
ensure maximum traction
and grip.
HOW TO
PLAY
HOW TO PLAY HIGH JUMP?

In high jumping a player has to

cross above the bar over their
back completely. In addition to it,
his head and foot clear the height
without touching the bar. While
taking off from the ground the
athlete faces the bar but while
dropping on the ground, he lands
over his back on his shoulders and
head.
POLE
VAULT
ATHLETICS
POLE VAULT

also known as pole jumping, is a

track and field event in which an
athlete uses a long and flexible pole,
usually made from fiberglass or
carbon fiber, as an aid to jump over
a bar.
HISTORY
Pole vaulting, originally for distance, dates back to at least the 16th century and
there is also evidence it was even practised in Ancient Greece. The origins of modern
vaulting can be traced back to Germany in the 1850s, when the sport was adopted
by a gymnastic association, and in the Lake District region of England, where
contests were held with ash or hickory poles with iron spikes in the end. The first
recorded use of bamboo poles was in 1857. The top vaulters started using steel poles
in the 1940s. Flexible fibreglass and later carbon fibre poles started to be widely
used in the late 1950s. Men’s pole vault has featured at every modern Olympic
Games with the US winning every Olympic title from 1896 to 1968 (if we discount the
1906 intercalated Games). Bob Richards (1952 and 1956) is the only man in history to
win two Olympic pole vault titles. Women only made their Olympic pole vault debut
in 2000 when American Stacy Dragila struck gold.
EQUIPMENTS
NEEDED
ATHLETIC TAPE
BAG
ELASTIC CROSSBANDS
GRIP TAPE
POLES
POLE BAGS
POLE TIPS
SPIKES
HOW TO
PLAY
MAKING YOUR APPROACH
1. Select the height of the bar for your vault. For your first few vaults, you should
remove the bar completely to give you the most space to learn the movements of
vaulting. For your next few jumps, try using a bungee cord to approximate the
feeling of a pole. Then, once you are confident with clearing the bungee at 5 to 8
feet (1.5 to 2.4 m), place the standards (the pole you jump over) at the same
height. This bar will get progressively higher as you become more confident.[1]

2.Place your dominant hand high on the pole and the other slightly below.

3.For your first vaults, position yourself 4-5 strides from the outer edge of the box

4.Sprint toward the box with the pole over your shoulder or at your hip
VOULTING
1.Plant the far end of your pole at the inner edge of the box as you approach. This is the most
crucial point of your vault.

2.Drive the knee of your dominant leg into the air. This is the beginning of your jumping motion
as you are pushing off of the ground and using the pole as leverage while you pull on it.

3.Swing your non-dominant leg up in the air as the pole bends.

4.Move your top arm in a pulling motion to give yourself additional height. Bring your dominant
hand, which should still be toward the top of the pole, down to your hip in a pulling motion on
the pole.
5.Turn your hips around the pole. Initiate the turn by turning your dominant foot to the inside.
As you pull your body should naturally turn around the pole so that your belly is now facing the
pit. 6.Push off of the pole when you are at your maximum height. At this point, you will be
completely upside down
LANDING SAFELY
1.Twist your body so that your back is facing the mats. After you let go of the
pole, you’ll begin falling to the mats. Your body should be in a position where you
can safely turn as you are falling to land on your back.[11]

2.Fall to the mats with your hands near your chest and legs slightly raised. Don’t
try to catch yourself as you fall to the mats, as this can lead to broken bones.
Make sure your arms and legs are out of the way as you fall.[12]

3.Allow your back to take the impact of the fall. Most of the shock from the fall
will be on your back, so try to be relaxed as you are falling and let the mats catch
you. Being too stiff can cause back injuries, even when falling onto soft mats
SHOTPUT
ATHLETICS
SHOTPUT
The shot put is an event in which the
participant stands inside a circle and
attempts to "put" a weighted ball as
far as they possibly can. The "put" is
different than a "throw" due to the
motion of the arm. it has a history
back to ancient times when people
threw rocks for distance.
 HISTORY
The ancient Greeks threw stones as a
sport and soldiers are recorded as
throwing cannon balls in the middle
ages but a version of modern form of
the discipline can be traced to the
Highland Games in Scotland during the
19th century where competitors threw
a rounded cube, stone or metal weight
from behind a line.
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 men's
Shot Put has been part of every modern
Olympics since 1896, but women putters had
to wait until 1948 before they could compete
at the Games. ​

Shot put was an original modern Olympic

event, with American Robert Garrett winning
in 1896.​
HALF TIGHTS

Half-tights are tight-fitting

athletic shorts worn by shot
putters and other track and
field events.
VEST SINGLET

A vest singlet is a type of

tank top for track athletes.
Vest singlets are tight fitting
and sleeveless.
SHOES

Shut put shoes are

important to allow grip and
smooth movement during
the rotation before the
release of the shotput.
METAL MARKERS

Metal markers are to mark

an athlete's throws. Name
and numbers can be written
on the markers
SHOTS

The balls used in shot put

events are called shots. There
are both outdoor and indoor
shots. •The shot is a spherical
ball made of cast iron, brass
and stainless steel with smooth
surface.
THROWING CIRCLE

The throwing circle is an

area in which the player
must throw their shut put
from. The area of the circle
is about 8 ft.
TOE BOARDS/STOP BOARDS

• Shut put toe boards are to

prevent the thrower from
stepping outside of the
boundaries
SHOT PUT CARRIER

A shotput carrier is a tool

used to transport shot put
balls from one place to
another.
HOW TO
PLAY
Game Play
-When the competition has the eight
competitors or fewer, they are all allowed
six throws each as per the rules. Each
participant places the shot put near the
neck and with the desired technique takes a
turn and lifts up the shot put and throws a
shot with full strength. Each participant is
given three throws and when qualified for
the final then again three throws are given
and the longest distance from the six
throws recorded by each participant wins.
Performing a Glide Put

1. Place the shot at the

base of your fingers in
your dominant hand.
2. Hold the shot at your
neck, right under your
jawline
3. Face the back of the
circle with your knees
bent.
4. Push off toward the
front of the circle with
your dominant foot
5. Twist your hips
forward and straighten
your elbow to put the
shot.
Performing a Spin Put

1. Place the shot behind

your ear and face the
back of the ring.
2. Push off with your
dominant foot to spin
yourself forward.
3. Step into the center of
the ring, then kick off
again.
4. Extend your knees and
put the shot
MEASURING TAPE

It is used for measuring

length of the throw of the
discus.
MARKING FLAGS

They are used to mark

several throws made by a
single player.
RECORDING SHEETS

They are required by the

trainers or officials to
record the scores and other
details of the player
CAGE

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.
 DISCUS CIRCLE
The most important piece of
equipment for the discus throw is the
discus it self. The discus can be made
of a few different materials, but metal
is the common material today. As for
the weight of the discus, the standard
Olympic weights are two kilograms for
men and one kilogram for women, but
these will vary depending on the level
of competition.
HOW TO
PLAY
Step 1 - Position of the discus high, in a relaxed manner.
Step 2 - As soon as you take off the right foot from the ground, shift your body
weight on the left foot.
Step 3 - This step is important in the view of positioning of the foot.
Step 4 - Hold the discus in the high position behind your back.
Step 5 - You can achieve real power when you touch the ground with the left foot.
Step 6 - As you drive forward the right hip, note the “bow” position.
Step 7 - Let your right arm come through fast and last
Discus Throw – Foul Throw 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

JAVELIN
THROW
ATHLETICS
JAVELIN THROW
Athletics (track-and-field) sport of
throwing a spear for distance, included in
the ancient Greek Olympic Games as one
of five events of the pentathlon
competition. The javelin that is used in
modern international men’s competition is
a spear of wood or metal with a sharp
metal point. The javelin that is used in
modern international men’s competition is
a spear of wood or metal with a sharp
metal point
 HISTORY
Throwing the javelin as sport evolved
from the everyday use of the spear in
hunting and warfare. It was widely
practised in Ancient Greece and
incorporated into the Olympic Games
in 708BC as part of the pentathlon. It
has been part of the modern Olympic
Games programme since 1908 for men
and 1932 for women.
 Javelin spears
Javelin spikes
Rubber tips
Training balls
Containers
Stop board
Sector template.
HOW TO
PLAY
HOW TO PLAY

Grip the pole correctly

1 To hold the javelin properly, you have to place it in the

crease of your hand. You need to keep the point of the
javelin pointed in the direction you want to throw in.
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Hold the javelin up near your head. Before you begin

2 running, lift the javelin up above your shoulder so

that it is about even with your head. The tip should
point down towards the ground slightly, but otherwise
the javelin should be parallel to the ground.
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3 Take the "Approach Run." After you have the javelin in

position, you can start the approach. Begin running
towards your target with the javelin. If you are a
beginner, then you can just take about 9 to 14 steps
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Perform the "Withdrawal." The withdrawal phase is

4 when you get your body into the proper throwing

position. When you're ready for the withdrawal, speed
up a little bit and allow the arm that is holding the
javelin to extend fully behind you
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Make the "Transition." This is also known as the

5 "cross-over". This is where you get into the javelin

tosser's "lean-back" position by putting your right foot
ahead of your center of gravity. As you do this, pull
the javelin back a little further so that the tip is lined
up with your eyebrows
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Do the "Pre-Delivery Stride." This is the step you take

6 just before you throw the javelin. Move your left leg
forward and direct your shoulders and hips towards
your targe
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Perform the "Delivery." Throw the javelin when your

7 arm is up as high as possible. Once the left foot hits

the ground, your left side must be ready to hold the
weight of your right leg, which drives up and forward
and brings the hips into a right angle with the throw.
You should plant your left heel and thrust forward
with your right
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Move into "Recovery." You have to make sure to

follow through after you throw the javelin, allowing

8 your throwing arm to travel diagonally across your

body. If you're throwing with your right hand, the
hand should end up in front of your left side. The left
foot is on the ground. The right leg passes it and then
stops you. How quickly you stop depends on how
much momentum you built during the run-up.
Usually, it can take as much as seven feet
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Keep practicing. If you want to become an expert at

9 throwing the javelin, or just to place in a track meet at

your high school, then you've got to keep at it.
Training for the javelin means more than just
throwing over and over again, which can actually hurt
your arm and shoulder; you'll also have to commit to a
strength training routine that will build muscle, giving
you even more power to throw the javelin
GROUP 1

Gomez, Austin Lloyd M. David, milaica Joy M.

Ferrer, Edrei Angelo L. Ferrer, Jaycee B.
Capulong Alec Jenicko C Gabriel, Mark John M.
Muñoz Monica Joy O Bondoc, Edson B.
Regunan, Angela D. Yumul, Christian Louis L.
Cacho, Jules Gojan C. Basa , Diana Elizabeth C.
Tiqui,Mai an B. Fernandez, Jc P
Bala, Daisery T. Ejay Edson
Cadiente, Jasper V.
Thank
you!!