1. BY AMIT GAUTAM & AJIT PAL SINGH GILL ATHLETICS

2. Athletics, Track and Field, Road Running, Race Walking, Cross-Country Running and Mountain Running. IAAF COMPETITION RULES 2012-2013 DEFINITIONS

3. INTRODUCTION Athletics comprises of Track and Field events. In the track events Competitions are conducted of races of different distances. Track events are grouped in various categories i.e sprints (up to 400 Mts.) middle distances (800-3000 mts) and long distances (5000 and above). Field events competitions are conducted in jumps and throws. The third category of events is combined events, which include track events as well as field events.

4. The events of track and field are as follows:- MenWomen 100 Mts. 200 Mts. 400 Mts. 800 Mts. 1500 Mts 5000 Mts 10000 Mts 3000 Mts Steeplechase 20 Km. Walk 50 Km. Walk Marathon 100 Mts. 200 Mts. 400 Mts. 800 Mts. 1500 Mts 5000 Mts 10000 Mts 3000 Mts Steeplechase 10 Km. Walk 20 Km. Walk Marathon

5. MenWomen 110 Mts Hurdles 400 Mts Hurdles 4x100 Mts Relay 4x400 Mts Relay Long Jump Triple Jump High Jump Pole Vault Shot Put Discus Throw Hammer Throw Javelin Throw Decathlon 100 Mts Hurdles 400 Mts Hurdles 4x100 Mts Relay 4x400 Mts Relay Long Jump Triple Jump High Jump Pole Vault Shot Put Discus Throw Hammer Throw Javelin Throw Heptathlon

6. SGFI Athletics Event List U 19 BoysU 17 BoysU 14 Boys S.N.EVENT SPECIFIC ATION S.N.EVENT SPECIFICATI ON S.N.EVENT SPECIFICATI ON 1100M 1 1 2200M2 2 3400M3 3 4800M4 4600M 51500M5 580MH 65000M63000M6HIGH JUMP 75000M WALK7 7LONG JUMP 8110MH99 cm.9100MH91.4 cm8SHOT PUT4 kg 9400MH91.4 cm.10HIGH JUMP 9DISCUS1.00kg 10HIGH JUMP 11LONG JUMP104X100M RELAY 11LONG JUMP12TRIPLE JUMP 12TRIPLE JUMP13POLE VAULT 13POLE VAULT14SHOT PUT5.00kg. 14SHOT PUT6.00kg.15DISCUS1.50 kg. 15DISCUS1.75 kg.16HAMMER5.00kg. 16HAMMER6.00 kg.17JAVELIN700 gram 17JAVELIN700 gm.184X100M RELAY 184X100M RELAY 194X400M RELAY 20 OPCROSS COUNTRY 5 km.

7. SGFI Athletics Event List U 19 GirlsU 17 GirlsU 14 Girls S.N.EVENT SPECIFICAT IONS.N.EVENT SPECIFIC ATIONS.N.EVENT SPECIFIC ATION 1100M 1 1 2200M2 2 3400M3 3 4800M4 4600M 51500M5 580MH 63000M6 6HIGH JUMP 75000M75000M WALK7LONG JUMP 85000M WALK9100MH76.2 cm8SHOT PUT3.kg 9100MH84 cm.10HIGH JUMP 9DISCUS1.00kg 10400MH76.2 cm11LONG JUMP104X100M RELAY 11HIGH JUMP 12TRIPLE JUMP 12LONG JUMP 13POLE VAULT 13TRIPLE JUMP 14SHOT PUT3.00kg. 14POLE VAULT 15DISCUS1.00 kg. 15SHOT PUT4.00kg.16HAMMER3.00kg. 16DISCUS1.00kg.17JAVELIN500 gram 17HAMMER4.00 kg.184X100M RELAY 18JAVELIN600 gm. 194X100M RELAY 204X400M RELAY 21 OPEN CROSS COUNTRY 3 km.

8. Tournaments at Various Level School Level Interschool Sankul Level Interschool Block level District school level Divisional Level State Level National Interschool International Level

9. FACILITIES In order to impart the training and to conduct competitions for various Track & Field events. A 200 mts or 400 mt. track is required with adequate facilities for different field events. The surface could be the natural clay, turf, cinder, locally available material or a synthetic. Preferably the direction of the track should be north to south. The Track & field area should have the water drainage facility in order to avoid the accumulation of water during rainy season. Cont…

10. For maintenance of the track a tube well/water system for watering the track and field area will be required. The field area should be mowed regularly, in case the natural turf is maintained. The manual/electrical lawn mowers will be required for the same. To keep the surface leveled and smooth, a roller will be required. Lime power will be needed for regular marking of the track. Cont…

11. A standard track is 400 mts in length, may have straights of 75-85 Mts. (84.39 mts) Cont…

12. The width of the lanes 1.22 mts and should have at least 6 lanes. (8 lanes)The width of the lanes 1.22 mts and should have at least 6 lanes. (8 lanes) In case the area is less a 200 mt. track may be used for the purpose.In case the area is less a 200 mt. track may be used for the purpose. Roughly a 200 mt track can be accommodated in a standard football ground.Roughly a 200 mt track can be accommodated in a standard football ground. A 400 mt. track will accommodate a standard football ground in its field area.A 400 mt. track will accommodate a standard football ground in its field area.

13. A space of approximately 10Mts, may also be provided around the track for the spectators. Sand pit for long jump and triple jump. Circles,runway and landing sectors for throwing events be provided

14. EQUIPMENT The equipment required for various track and field events are as follows : (A)Track events Lane number boxes (8) Foul indicators (8) Smoke screen (1) Starting gun/pistol (with cartridge)/ clapper (2) Starting blocks (8) Whistles (4) Hurdles, (60-80, steeple chase hurdles ( 5) Relay batons (8) Cont…

15. Finish Post (1 pair) Time keeper’s stand (1) Stand for judges at finish (1) Lap scorer’s board (1) Wind gauze apparatus (2) Stop watches (6-20) Flags –red, white, yellow (10 each) Folding Chairs for officials (10) Black boards with stands (4) Warning bell(1) Shoes with spikes (10 pairs) Chest numbers ( Bibs ), safety pins(100 pairs) Lime powder –white, red, green, yellow

16. FIELD EVENTS Jumps Take off boards (2) Plasticine frames (2) Diggers & levelers (2 each) Sponge pit for pole vault (1) Performance indicator boards (2) Measuring tapes (50 mt-1,30mt-1,15mt-1) Uprights for high jump (1) Uprights for pole vault (1) High jump Cross bars (2) Pole vault cross bars (2) Vaulting box (2), Ladder -3 mts tall (2) Pole Vault poles (6) Bamboo Cont…

17. Throws Discus- 1kg, 1.5kg, 2kg, (2 each) Shots- 4kg, 5.45 kg, 7.260kg Hammer-4kg, 5.4 Kg., 7.260kg (2 each) Hammer wires and grips- 3 (10 wires) Cage for hammer & discus throw (1) Stop boards, Circles, rims (2 each) Javelins-600gm, 700 gm, 800gm (2 each) Metal/ wooden arc (2) Cones 10 (20-30 cm.. High) Performances indicators boards (2) Scoring tables and score sheets to be prepared for various track and field events.

18. TECHNIQUES OF TRACK & FIELD EVENTS

19. Starting Running Finishing Track Events

20. Starting In sprints crouch start is used, while in other races a standing start is given. In crouch start the athletes use a starting block. The foot of the stronger leg is placed in the front block. The distance of the front block from the starting line is approx. 2 foot length. The rear block in further 1 foot length away from the front block.

21. There are three commands in a sprint start On your marks Set Fire

22. Running Maintain the forward inclination in the first part of the race Move the legs as fast as possible. The arms move in a counter balancing manner. The stride length should increase gradually.. The Speed is maintained as for as possible

23. Finish Run through Shoulder shrug Dip Usually three methods are used.

24. Hurdle Events There are four events in this category. 100 Mts. hurdles for women. 110 mts hurdles for men. 400mts hurdles for men as well as for women.

25. Technique Start Approach to the 1st hurdle Hurdle clearance Running between the hurdles Running from last hurdle to finish

26. High Hurdles In the event of 100/110 m hurdles the start is similar to that of 100 mt. run. The placement of feet depends upon number of strides taken by the athletes up to 1st hurdle. Usually 7-8 strides are used. After the start the hurdler attains an upright position earlier.

27. The take off is performed from more distance in comparison to landing. Take off leg is extended at during take off and flexed during flight. The non take off leg remains straight. During flight the trunk should bent forward The opposite arm should move in counter balancing manner. Hurdle Clearance

28. Three strides are used between the hurdles. Strides are performed in accelerated manner. The last stride is shortened. Running between the hurdles

29. After clearing the last hurdle, the athlete runs towards the finish line by maintaining the stride length. Running from Last hurdle to finish

30. 400 Mts. Hurdles Technique is similar to that of 110 mts hurdles. Lesser bent of the trunk over the hurdles. 20-23 strides are taken upto 1st hurdle. 15-17 strides in between the hurdles. 18 strides from last hurdle to the finish.

31. The height of the hurdle is same as in 400 mts hurdles event. There are 5 hurdles in every lap including a water jump. The water-Jump may be inside or outside the track. The technique is similar to that of 400 mts hurdles. Steeplechase

32. The sprint start is used to start the races. Non visual exchange is used in 4x100 mt. relay. The visual exchange is used in 4x400 mts relays. Relays

33. START UP-SWEEP DOWN-SWEEP

34. The walker should maintain the contact throughout the progression. The knees are extended alternatively. The arms remain flexed and move across the body. Race Walking

35. Field Events Jumps Throws

36. Accelerated approach run 30-45 Mts. Long. In last 3-4 strides the jumper settles for the jump. The last stride is shortened. During take off the take off leg extends vigorously. Accompanied by the swing of non take off leg and the opposite side arm. Take off with single leg. During the flight the stride, hang, hitch kick techniques are used. Long Jump

37. Stride Technique

38. Hang Technique

39. Hitch Kick Technique

40. The approach run is similar to that of long jump. The Sequence is hop, step and jump. During all the phases the jumper tries to cover almost equal distance. The stride/hang technique is used in the jump phase. HOPSTEPJUMP 10710 (Beginners) 1089 (Advance) 35%28%37%(-”-) Triple Jump

41. HOP STEP JUMP TRIPLE JUMP

42. The techniques used are straddle roll and Fosbury’s flop. 7-11 strides are used in approach run. The sponge pits should be used for the flop technique. High Jump

43. Fosbury’s flop

44. The approach run an angle of 20-40 0 in a rhythmical manner. In last few strides the jumper prepares for take off. During take off the extension of take off leg. The swinging leg and arms move upward. In the flight phase the trunk moves around the cross bar. Followed by the turning of the take off leg upward. The jumper’s body will rotate around the cross bar. The Jumper will land on right side of the body (for left leg take off) The Straddle Roll

45. Straddle Roll

46. The rigid and flexible poles are used. The length of the approach run is 30-45 mts. In the last part of the approach run the pole is lowered towards the pole vault box. In the take off the extension of take of leg is accompanied by the swinging leg which moves upward. Followed by the pulling, turning and pushing movement of the body on the pole. The vaulter releases the pole away and flies away during the clearance. The landing is performed on the back of the body in a soft Sponge Pit. Pole Vault

49. Techniques O’ brien technique Rotational Technique Shot Put

50. * The technique consists of the grip, glide, release or put and reverse. * A right handed putter will perform the glide with right leg. * Right foot lands approximately in the centre of the circle. * The left foot little towards left side. * The right leg remains flexed while the left leg is kept straight after the completion of the glide. O’ brien technique

51. * The final thrust is initiated by extension of right leg. * The shoulders are square to the landing sector. * The right arm extends powerfully. * The shot is released over head from the hand of the putter. * After the release the right leg is brought forward and flexed, in order to avoid fouling. O’ brien technique _ cont..

52. Shot Put

53. Discus Throw

54. The thrower attains a stance in the rear half of the circle. Toes touching the inner edge of the rim. The legs remains shoulder width apart and flexed. The discus is swung twice or thrice across the body followed by a giant swing. The 1 ½ turn is used to accelerate the discus around the body. The trunk is kept straight and throwing arm kept away from the body. Other arm remains flexed in front of the chest. After completion of the turn the right foot lands in the centre of the circle. Discus Throw

55. The left foot lands slightly to the left side near the rim. The right leg remains flexed and left leg is kept straight. The release is initiated by the extension of the right leg and rotating the right side. The discus is released approximately at the shoulder level. Right leg is brought forward and flexed during the reverse. Discus Throw

56. The javelin is gripped and carried over the right shoulder (right hand). The approach run is approximately 13-17 strides and performed in a rhythmical manner. The javelin in withdrawn in 2-3 strides followed by a cross step. During cross step the throwing arm remains straight and the thrower lands on flexed right leg. The left leg is kept straight. Backward body lean is attained. Javelin Throw

57. During release, the right leg extends and brings the hips approximately at 90 0 to the throwing direction. The left shoulder is kept high. The right arm is pulled up in the forward and upward direction above the right shoulder. After the release the right foot is brought forward and stops the momentum of the body in the forward direction. Javelin Throw

59. The handle is gripped with the left hand and the right hand is kept over it. The thrower attains the stance in rear half of the circle. The feet are shoulder width apart and legs are flexed. The hammer is kept on the right side of the body. The thrower swings the hammer twice or thrice around the body. The low point in kept on the right side of the body. Hammer Throw

60. The low point in kept on the right side of the body. High point on the left side. After the swings, 3-4 turns are performed with heel-ball action. The legs are kept flexed during the turns. The arms are kept straight. Hammer moves from the low to the high point. The body of the thrower moves backward in a straight line. The trunk is kept straight and the thrower looks at the hammer head. Hammer Throw

61. After the completion of the turns the release is initiated by the extension of the legs. In a powerful lifting action the hammer is released approximately at the shoulder height. In order to retain balance the thrower continues to turn in the same direction and flexes the legs. Hammer Throw

63. The combined events consist of track and field events. The decathlon has 10 events for men, and heptathlon has seven events for women. The competition is conducted in following sequence in 2 days. The scoring tables are used to evaluate the performance of the athletes. Combined Events

64. Decathlon Day-1Day-2 100 Mts., Long Jump, Shot-Put, High Jump, 400 Mts. run 110 Mts. Hurdles, Discus throw, Pole vault, Javelin throw, 1500 Mts. run Heptathlon Day-1Day-2 100 Mts. Hurdles, High Jump, Shot-Put, 200 Mts. run Long Jump, Javelin Throw, 800 Mts. run

65. The training should start from the general to specific. The physical fitness is the foundation for al the Track & Field events. The requirement of every event differs from each other The speed is mainly required for sprints. Endurance for middle and long distance events. The strength plays the dominant role in throwing events. TRAINING

66. The overall fitness should include the motor qualities like endurance, strength, speed, flexibility and co-ordination abilities. The training should start with the development of general endurance followed by strength development. Continuous and interval training are used to develop the endurance. Isometric and Isotonic exercises are used to develop the strength. General Fitness

67. Static and dynamic exercises are used to improve the flexibility and mobility of the joints of the athletes. The co-ordination drills may be used to develop the co-coordinative abilities. The Conditioning programme should develop all the motor qualities General Fitness

68. Each event has got specific requirement for example. In sprints events, emphasis should be paid to the development of explosive strength, speed and speed endurance. Middle and long distance events the stress should be laid down on the development of the aerobic and anaerobic endurance, as well as on strength endurance. The prime objective remains the development of cardio vascular system of the body. An efficient system will able to carry more Oxygen and enable the person to run for longer duration with adequate efficiency. Specific Fitness

69. Hurdle Events in addition to the requirement of sprints events the hurdlers should work on development of technique, which is attained by improvement of flexibility and coordinative ability. In throwing events the maximum and explosive strength play important role. The strength is developed by Isotonic and Isometric Exercises. The specialized strength is also developed by using the heavier implements. In order to improve the strength of specialized group of muscles, the movements are performed similar to that of the technique with and without weights.

70. Jumps The requirement is very much similar to that of sprints and hurdle event, in addition more stress is paid on the development of explosive strength. The explosive strength is mainly developed by Isotonic Exercises (Weight Training) and Ply metric (Depth Jumps). Throws The maximum and explosive strength play important role. The strength is developed by Isotonic and Isometric Exercises. The specialized strength is also developed by using the heavier implements. In order to improve the strength of specialized group of muscles, the movements are performed similar to that of the technique with and without weights.

71. Combined Events In combined events the training should balance the emphasis given to Track events, Jumps and throwing events. The methods are same as discussed for the events of these categories. The strength endurance and consistency are the key factor for success in these events.

72. In order to attain the peak performance at the right time and to distribute the training over the year periodization is used. Usually two types of periodizations are used; they are single and double periodization. The year is divided into three parts. PERIODIZATION

73. Single PeriodizationDouble Periodization (i) Preparatory Period 5 to 6 Months (ii) Competition Period 4 to 5 Months (iii) Transition Period 1 Month (i) Preparatory Period 4 Months (ii) Competition Period 2 Months (iii) Preparatory Period 3 Months (iv) Competition Period 2 Months (v) Transition Period 1 Month PERIODIZATION

74. The training should be planned from foundation training to the peak performance. The single periodization should be used for beginners and intermediate athletes. The double periodization is recommended for advance athletes only. PERIODIZATION

75. There should be continuity in training. The load should be given progressively. The training should be planned and arranged systematically. The training should be based on relationship of load and adaptation. A proper warm-up is essential for effectively tackling the training task. TIPS FOR TRAINING Cont..

76. The correct sequence of exercise and task helps to achieve a higher training volume by delaying the onset of fatigue. In a training session during the activity the rest pause (Recovery) should be there for better results. A training session should have a cool down (limber down) of 15-30 minutes for recovery and to come back to normal level of functioning TIPS FOR TRAINING

77. Questions please if any

78. THANKS AMIT GAUTAM AJIT PAL SINGH GILL