1. Track & Field Cross Country Freshman Physical Education Curriculum

2. Basic Definitions & Terms Running Events Sprint events in track include 100 meter, 200 meter and 400 meter dashes. Distance events in track include 800 meter,1600 meter and 3200 meter runs.

3. Basic Definitions & Terms Running Events A relay consists of a team of four runners each running a specific distance. Sprint Relays include 4 x 100, 4 X 200 meters. In the 4 x 100 and 4 x 200 each runner runs the same distance.

4. Basic Definitions & Terms of Relays Distance relays 4 x 400 (mile relay).4 and 4 x 800 meters (3200 meter relay). and 4 x 800 meters (3200 meter relay). Each runner runs the same distance. Each runner runs the same distance.

5. Basic Definitions & Terms for Hurdles Boys-110 High hurdles 39 inch hurdle height, 15 yds/13.72 from start to the first hurdle, 10 yds./9.14 m between hurdles and 15 yards/from the last hurdle to the finish line. 10 hurdles 39 inch hurdle height, 15 yds/13.72 from start to the first hurdle, 10 yds./9.14 m between hurdles and 15 yards/from the last hurdle to the finish line. 10 hurdles Boys- 300 Meter Intermediates 36 inch hurdle, 45 m from the start to the first hurdle, 36 inch hurdle, 45 m from the start to the first hurdle, 35 m between hurdles and 10 m from the last hurdle to the finish line. 8 hurdles 35 m between hurdles and 10 m from the last hurdle to the finish line. 8 hurdles

6. Basic Definitions & Terms for Hurdles Girls-100 Meter High Hurdles 33-inch hurdle height, 13 m from the start to the first hurdle, 8.5 meters between hurdles and 10.5 meters from the last hurdle to the finish line. (10 hurdles) 33-inch hurdle height, 13 m from the start to the first hurdle, 8.5 meters between hurdles and 10.5 meters from the last hurdle to the finish line. (10 hurdles) Girls-300 Meter Low Hurdles 30-inch hurdle height, 45 meters from the start to the first hurdle, 35 meters between hurdles and 10 meters from the last hurdle to the finish. (8 hurdles) 30-inch hurdle height, 45 meters from the start to the first hurdle, 35 meters between hurdles and 10 meters from the last hurdle to the finish. (8 hurdles)

7. Basic Definitions & Terms Cross-Country/Long Distance Running Cross-country races are run over rough terrain. Boys & Girls High School X-country race is 3 miles. Cross-country races seldom exceed 9 miles. A marathon is run on a paved road 26 miles or 385 yards. (42 kg 194 m) The steeplechase event is an obstacle run over 3,000 meter course with hurdles, water jumps and other hazards. hazards.

8. Basic Definitions & Terms Field Events Throwing Events 1. Shot Put 1. Shot Put a. Must be “put” from one hand starting from above the shoulder and not going below the shoulder until free of hand. a. Must be “put” from one hand starting from above the shoulder and not going below the shoulder until free of hand. b. You must enter and exit throwing ring through the back of the ring. b. You must enter and exit throwing ring through the back of the ring. c. You cannot touch any part of the ring. c. You cannot touch any part of the ring. d. The distance is measured from the inside edge of the stop board to the place in the sector where the shot hits first. d. The distance is measured from the inside edge of the stop board to the place in the sector where the shot hits first. e. Boys shot weighs 12 lbs. (5.4443 kg) e. Boys shot weighs 12 lbs. (5.4443 kg) f. Girls shot weighs 8 lbs. 13 oz. (4 kg) f. Girls shot weighs 8 lbs. 13 oz. (4 kg)

9. Basic Definitions & Terms Throwing Events 2. Discus 2. Discus a. Must be thrown with one hand. a. Must be thrown with one hand. b. You must enter and exit the ring through b. You must enter and exit the ring through the back half. the back half. c. You cannot touch any part of the ring. c. You cannot touch any part of the ring. d. The discus must land within the sector measured. d. The discus must land within the sector measured. e. The distance is measured from the inside edge of the ring to the place in the sector the discus first hits. e. The distance is measured from the inside edge of the ring to the place in the sector the discus first hits. f. Boys discus weighs 1.6 kg ( 3 lbs. 8.44 oz.) f. Boys discus weighs 1.6 kg ( 3 lbs. 8.44 oz.) g. Girls discus weighs 1 kg ( 2 lbs. 3.3 oz) g. Girls discus weighs 1 kg ( 2 lbs. 3.3 oz)

10. Basic Definitions & Terms Jumping Events Long Jump a. You must run along the runway and jump off of one foot from the take-off board nearest the landing pit. b. The length of the runs varies from person to person. b. The length of the runs varies from person to person. c. Fouling occurs if the jumper steps over the board or runs past the plane of the board. c. Fouling occurs if the jumper steps over the board or runs past the plane of the board. d. The jump is measured from the scratch line to the mark in the sand that is closest to the scratch line. mark in the sand that is closest to the scratch line. e. The jumper must land in the pit and then exit the pit under control. e. The jumper must land in the pit and then exit the pit under control.

11. Basic Definitions & Terms Field Events Triple Jump has three parts. a. Hop-Step-Jump: take off and land on the same foot (hop) land on the opposite foot (step) jump off the foot & land in the pit (jump) b. Fouls and measurement are the same as the long jump. b. Fouls and measurement are the same as the long jump.

12. Basic Definitions & Terms Field Events High Jump a. You must jump off of one foot. b. You cannot dislodge the bar from the standard or you are given a missed attempt. c. You have three attempts to clear each height.

13. Basic Definitions & Terms Jumping Events Pole Vault a. The athlete attempts to clear a high cross bar using a 12 to 16 foot pole. b. The pole is usually made of fiberglass. c. The pole vaulter lands on a soft pad called a pit. d. Once you plant the pole in the vaulting box and leave the ground it is considered an attempt.

14. Basic Definitions & Terms Jumping Events Pole Vault continued: e. You cannot dislodge the bar from the standard or pas under the bar, it is a miss. f. Three consecutive misses and you are out. f. Three consecutive misses and you are out.

15. Strategies-Running Breathing Technique Options 1. Nose breathing-in through nose exhale through mouth. through mouth. 2. Breathe to Music (keep rhythm) 3. Breathing Ratio 3:3 or 3:2 3:3 ratio- involves inhale step left, right, left and exhale step right, left, right. 3:2 ratio-involves inhale step left, right, left and exhale step right left.

16. Strategies-Running Form Head tilt-look ahead naturally, & scan the horizon. Don’t look down at your feet. Shoulders-should be level, low & loose. Arms-should swing forward & back, elbows bent at a 90 degree angle, hands in an unclenched fist. 90 degree angle, hands in an unclenched fist. Torso-”running tall”, torso & back upright and straight. Hips-center of gravity, in line with torso Legs/Stride-sprinters lift knees high for maximum leg power. Distance runner slight knee lift, short stride. Ankles/Feet-contact the ground between your heel and midfoot, quickly roll forward to your toes. Push off the ground with a strong force. Run lightly –don’t pound the ground. quickly roll forward to your toes. Push off the ground with a strong force. Run lightly –don’t pound the ground.

17. Strategies-Running Pacing jog/run at a steady and consistent speed. speed. Run at your own pace-comfortable to you. When running the mile find a classmate that runs a similar pace. that runs a similar pace. For the mile run pick up your pace in the last 200 meters of your run. In all running events run through the finish line for your past time.

18. Running Event Rules Starting the Race: No false starts Sprint events have a three command start: On your mark, Set, Gun sounds. On your mark, Set, Gun sounds. Distance events have a two command start: runners set, gun sounds. A whistle will designate the start in P.E. classes.

19. Running Rules for Sprint & Distance Events In the sprinting races you must stay in your lane for the entire race. When the race is run around a curve, you may not take three or more steps on the inside of your lane or you will be disqualified. In a distance race all runners run the inside of the track. When passing you must not interfere when moving back to the inside of the track. In the hurdle races your lead and trail leg must pass over the hurdle, not around the sides or below the hurdle. An effort must be made to go over each hurdle.

20. Relay Exchange Rule The baton must be exchanged in a zone that is 20 meters in length. The baton must be handed to not thrown to the outgoing runner. All relays are run in lanes with the exception of the 4 x 800 relay. 4 x 800 relay. If the baton is dropped, it must be picked up by the runner that dropped the baton. If it was dropped during the exchange when both runners had a hand on the baton, either runner may pick it up as long as they are within the exchange zone.