Athletics - How to Learn?

Athletics consists of different games and we will look at the ways of learning some of them.

Sprint 100 Meters

Sprint 100 meters is a race in which an athlete has to run as fast as possible to reach the finish line and win the game. There are many methods that athletes can adopt to run as fast as possible. We will discuss some of these methods.

Maintain proper sprint mechanism

If you want to win the 100-meter sprint, you need to maintain proper posture. Along with this, you have to relax your shoulders and neck and your spine should be kept straight.

Hands and fingers should also be kept loose.

Warm up

Before starting the race, you need to have a warm up in which your muscles should be loosened and you also need to have dynamic stretching. Your blood circulation will increase due to the quadriceps, hamstrings, calves, and glutes. This will prevent injury and help you to gain momentum.

Use ball of feet

You have to use the ball of your feet to run to gain momentum and run fast.

Arm action should be controlled

If the right leg is in front, the right arm should be back. Similar should be the case with the left arm and leg. This will help in balancing the torso. The arms should be moved forward and backward.

Short length of steps

You need to take small steps so that the efficiency of your running and momentum can be increased.

Cross-Country

Cross country is a long-distance race and you have to follow the tips below to win it.

Check the map and location

Before participating in the race, you need to know about the starting and finishing location along with the route of the race. There is a map which you have to check to determine the route. You will find hills, junctions, and many other things. It is better to walk on the course a day before the race.

Go for training runs

It is one of the best options to go for a training run. You may find mud or sand sections along with narrow trails, large hills, and other things. A training run will let you know about the course.

Outfit should be ready beforehand

You need to make sure that the outfit you will use for the race is ready before the date.

You may have to wear tight clothes and the best shoes that will fit your terrain. If the course is muddy, you need to go for the shoes with pins. Also, make sure that the outfit is fit and it is comfortable for you during the run.

Discus Throw

Here are the steps that you can follow to throw the discus successfully.

Grip

The hand which you have to use to throw should be below the discus. The thumb should be put on top and the fingers should be properly spread.

Stance

Your face should be away from the target and feet should be spread and their distance should be greater than the shoulder width.

Starting the throw

The shoulders should be rotated in the direction of the throw. Raise the right foot while keeping the weight on the left one. Now spin your left foot towards the center of the ring.

Release

Now keep the throwing arm back while spinning on the left foot and then release the discus towards the target. The angle of the throwing arm should be approximately 35 degrees.

Hammer Throw

Hammer throw is a game in which a heavy ball is tied to a string and is thrown towards the target. The steps mentioned here are for the right-handers. The left-handers have to do the opposite.

Pick and hold the hammer

Keep the right hand on the top of the hammer and the left hand at the bottom.

Winding the hammer

The right hand should be straight and relaxed when the ball is in the front and bend when the ball is at the back. Minimize the motion of the hips and shoulders by having a strong torso.

Release the hammer

The ball should be pushed when it comes on the right-hand side. The weight of the body should be on the left heel while throwing.

High Jump

There are a few steps which beginners have to master to become an expert high jump athlete. These steps are discussed here in detail.

Approach

The first step is an approach which you have to master. Easy attempts may also be missed if the approach is not correct. You have to practice the 10-step approach in which five steps should be taken on the straight line and the remaining five on the curve. The foot that you will use to take off should lead the approach. Start accelerating and make your strides fast on the curve.

Takeoff

You need to be at a very good speed for the takeoff. You need to keep in mind that you will go high if you run at a good speed in the approach step. Try to take off in a vertical position. While taking off, the back of the body should face the bar. After planting the leading foot, drive it upwards and jump high while being parallel to the bar. Your arms should be parallel to the bar.

Flight

Bend your knees when you are in the air after jumping. The distance between your knees should be large. The knees should be towards the head to cross the bar successfully. First, the head crosses the bar, and then the hips. Bring your legs upwards so that they also cross the bar. Now use your shoulders to land on the mat. Your chin should be touching the chest.

Javelin Throw

Javelin throw involves three steps which you have to learn to become a perfect javelin thrower.

Grip

There are three types of grips which can be used to hold the javelin.

American-style grip in which the cord is held between the thumb and the index finger
Finnish-style grip in which the thumb and middle fingers are used to hold the javelin’s cord
Fork-style grip in which the index and the middle fingers are used to hold the cord of the javelin

Run Up

You have to run at a fast speed on the runway and carry the javelin in your hands. While running, the javelin should be held high. Now the body should be put in a proper position to make the throw easy.

Throwing

Some coaches may give a ball instead of a javelin to you to learn javelin throw. If you get a javelin, you may have to perform drills or throw the javelin while standing. After that, you can run a few steps and throw the javelin.

Long Jump

In order to learn the long jump, you need to go through the four phases discussed below in detail.

Run-Up

This is a phase in which you will have to run with consistency and speed. This will boost you up before takeoff. You will be able to cover more distance if your speed is great and consistent. Another thing that you have to consider is the foul line and you have to take off before this line.

Takeoff

The leg that you want to use for takeoff should touch the ground. The takeoff leg for right-handers is left and for left-handers it is right. The leg to be used for takeoff should be put flat on the ground. Your speed will be reduced when you take off.

Flight

The flight techniques used by athletes are −

The sail
The hang
Hitch-kick

The last two are commonly used only in the case when an athlete has the ability to jump 5m more. The sail is a flight technique developed for beginners.

Landing

In the case of landing, you have to bring your head towards the knees and take the heels upwards.

Pole Vault

Pole Vault can be learned by following the steps discussed below.

Grip

The first thing that you have to learn is gripping the pole. You will have to think about the proper positions to hold the pole. Even your trainer will also let you know about these positions.

Approach Run

You have to hold the pole and run at a fast speed. You need to go for approach drills which will help you in improving your approach run. The movement of hands and arms should be reduced to a minimum so that planting the pole becomes easy.

Planting and Takeoff

The aim of the pole vault is to convert the horizontal movement into vertical jump. If you are a beginner, you need to go for drills so that you can learn about planting the vault.

The tip of the pole should be planted and the vaulter should jump vertically and land on the sand or mat.

Shot Put

Here are the steps that you need to follow to become an expert in shot put.

Grip

This is the first step in which the shot has to be placed on the base of the fingers. While holding the shot, you need to spread your fingers a little. Keep your thumb below the throwing elbow and the angle of the throwing arm should be at least 45 degrees.

Stance

If you are a right-hander, place your right foot near the circle edge while the left foot should be put forward. The right foot has to bear most of your body weight. Go into the seating position by bending your knees. Line up the toes of your left leg with the heel of your right leg.

Glide

Glide in front of the circle while pushing the right foot and keeping the left leg forward.

The left foot should be used for landing after gliding and your right foot should be placed in the middle of the circle. The knees should be bent at 75 degrees and your right leg should bear most of the weight.

Throw

Keep your left arm firm and upwards and throw the shot with your right hand.