Doug is 18 years old and a high school track star. He has won many
medals, he even has an Olympic gold medal. He broke the 1500-meter
race record with a time of 3.39.0. His dad realizes that being
an athlete is important to Doug but he also makes him study a
lot so that his grades are good.
A track star is someone who runs in competitions and mostly wins.
You can be a track star in other events besides running, such
as the high jump, discus, shot put, and the javelin throw. Being
a track star is very time consuming, there is practice every day.
You also have to be careful of what you eat and drink. You must
also have a strong desire to win.
High Jump-A jump for height made over a
horizontal bar in a track-and-field contest.
High Jump Technique
Elements of the Approach: High jumpers mostly use an approach
that begins as a straight run and finishes as a curve. The reason
for the final part of the run being curved is to movel the body
over the bar. The approach's length all depends on how able and
mature the athlete is. Some jumpers use two check marks in the
approach - One is located from 10-16 feet out on a line from the
near standard. This mark tells where to start the straight portion
of the approach. The faster the jumper, the further out this mark.
The second check mark locates the start of the run.
General Concepts The jumper's main concern should
be to maintain a lean inward and pressure outward as long as possible
through takeoff. The high jumper should attempt to takeoff vertically
and allow the force developed to move the jumper over the bar.
A common error is jumping into the bar or leaning into the bar
at takeoff. Through the final strides, proper posture should be
Discus-A track-and-field event in which
a disk, typically wooden or plastic with a metal rim, that is
thrown for distance in athletic competitions.
Holding the Discus
- Place palm flat on the discus with the first knuckle over the edge of the discus.
- Index finger should bisect the discus.
- Place slight pressure on the discus with thumb.
- Let the arm hand down and swing the arm around at different angels
- to allow the beginner to feel that centrifugal force will keep the discus in the hand.
- Left shoulder facing the direction of the throw.
- Start with the discus in front on the left shoulder on the left hand.
- Pivot the right foot hard, turning the right heel out while pushing the right hip to the front.
- Emphasize that the center of gravity stays over the right foot.
The Full Throw
- The athlete stands at the rear of the circle, facing away
from the direction of the throw.
- Start in a balanced position and shift the weight to the left
in order to initiate the turn.
- At the same time the weight is shifted to the left, the right
foot must be picked up and swept around to the middle of the circle.
- Steps to achieve this: Walk through the turn. Walk through while
emphasizing balance on the left leg at the back and on the right
leg in the middle. As above, but with knees flexed. Gradually
Shot Put - An athletic event in which contestants
attempt to put a heavy metal ball as far as possible.
Shot Put Technique
- First the athlete grips the shot, finds the right
stance, crouches, glides or shifts, throws, and delivers.
To find the right grip: the shot should rest on the base
of the fingers, spread the fingers out and push the shot against
the neck, close to the chin.
- To find the right stance have your right foot flat, free
arm closed, shoulders and arms parallel, and eyes focused 10 feet
- Crouching includes: Lowering body weight onto your right
leg, keeping your left knee inwards next to the right, and achieve
a strong, low and closed position.
- Gliding or shifting includes: Driving
hard with the whole right foot, Extending your left leg in a strong
manner with a small diagonal movement towards the shot board.
At the same time, extend the right leg, pull it under and open
up your hips, but make sure your shoulders are closed.
- When throwing the right leg pivots and pushes
your hips to the front, as your weight transfers from the rear
leg to the front leg. Your left arm bends, drives downward and
then back. Your left arm can stay up level with your shoulders
and still help in blocking. Along with your left leg straightening,
your moving left arm forms a block on your left side. Your throwing
arm pushes at the last moment because of your leg and hip action.
Keep your eyes focused on elbow of the throwing arm to prevent
your head from pulling away.
- When releasing keep your elbow high and in line with the shot.
Make a sharp wrist snap with your right hand whose thumb is pointed
down. Punch with your arm and flip with your wrist. After releasing,
the right leg shifts to the front to check your forward motion.
Javelin - A metal or metal-tipped spear thrown for distance in track and field
competitions. The men's javelin is about 2.6 meters (8 1/2 feet)
in length; the women's is about 2.2 meters (7 1/4 feet) in length.
The javelin has a specific throwing techniques which includes
finding the right grip, establishing a run, releasing the javelin,and
the athletes recovery. The grip much like the shot put grip
is very important. The javelin is held horizontally at or near
level to your body.
Once a grip is established, you start to run.
Most javelin throwers use 8 to 14 strides in their run while maintaing
control. As you begin to release your javelin, use a straight
pullback of your arm.
Release the javelin as your left leg hits
the ground after your 8 to 14 strides and count 1-2-3-4-5. Rotate
your shoulders to the side. Keep your hips at about 45 degrees.
While releasing keep these tips in mind: Keep your eyes straight
ahead, keep the point of javelin near your head, be aggressive,
especially on count three, keep your palm up, and make sure your
shoulders/hips are separated.
Make sure your elbow comes through
high and over your shoulder line. Your throwing shoulder is like
a handle on a whip. Your release occurs near your front foot and
as high as possible.
The javelin is released at about 27 to 35
degrees. Your throwing hand will rotates right-inwards after releasing.
Recovery: As with the other throws, your feet shift and
your center of gravity is lowered.