TRACK

On your marks, set, fly ...

A proper start can make the difference between winning or losing a sprint race, where success is often measured in split seconds. At the on your marks call, athlete gets comfortable in the blocks, then is motionless, breathing steadily

In the starting blocks

At set command, athlete inhales and holds breath, becoming like a coiled spring; proper set position is crucial to a powerful start

Heart of the start

At the sound of the gun, athlete explodes into action legs pushing against the blocks, arms working to counterbalance the force of the legs

Pushing off

Body is inclined for first 5-6 m, becomes fully upright by 40 m

Hands just behind the line; thumb, other fingers form a V

Weight rests equally on rear knee, hands

Back, head form straight line

Forward leg extends forcefully

Feet in contact with the Shoulders rotated forward, 3-4 in. (7-8 cm) blocks ahead of hands

Source: Coaching Track & Field Successfully by Mark Guthrie, Fundamentals of Track and Field by Gerry Carr, Track and Field magazine

2012 MCT

HURDLES

A good hurdler in proper position should need only three seconds more to run the race with the hurdles than without.

Clearing hurdles
Getting the job done

Clearance must be active to maintain momentum and proper sprinting form Takeoff Shoulders level and parallel to top of bar

Clearing Rotates lead arm outward, causing body to straighten and lead leg to drop

Landing Lands on outside of foot and rolls inward onto the ball of the foot

2 1

Trail leg Bent trail leg helps decrease clearance time and allows easy landing First strides set rhythm

Lead leg Leads with knee, not foot Hurdle

Tipped upper body helps racer maintain momentum

Continuing the race

Getting started

Landing after last hurdle must be powerful to create maximum speed Takes off 6.5-7.5 ft. (1.9-2.3 m) before hurdle Lands about 3.3 ft. (1 m) after hurdle Continues sprint to next hurdle

Starts like sprinter

Source: The Hurdles from Start to Finish, Sports: The Complete Visual Reference

2012 MCT

Winning relay teams exchange the baton at top speed and use various passing methods, including the downsweep exchange described here. Incoming runner Gripping the baton at its base, incoming runner alerts receiver, then passes baton into his or her hand with a forward-pushing, downsweep motion

Passing the baton

The downward sweep

TRACK

Poor handling of the baton or slowing down during the exchange can cost the race

Outgoing runner Reaches arm back, palm facing upward and takes baton, gripping the upper portion

Incoming runner

Outgoing runner

In position
Check mark About 6-8 m (20-26 ft.) before the acceleration line (outgoer starts running when incomer hits this mark) Acceleration zone 10 m (33 ft.) ahead of the exchange zone line (gives outgoer room to get up speed) Exchange zone 20 m (66 ft.) 10 m before and after the start for each leg (outgoer reaches back for the handoff)
Source: Coaching Track & Field Successfully by Mark Guthrie, Fundamentals of Track and Field by Gerry Carr

Rotates receiving arm down, under and forward, to ready the baton for the next exchange
2012 MCT

Pushing the limit

Shot held in open hand, resting at base of fingers Push, dont throw Shot should not drop below shoulder Elbows kept away from torso Hips parallel to front of throwing area Shot stays in front of shoulder line

SHOT PUT

To push the shot, a thrower must straighten the legs, spin and extend the arm.

Starting position

In each, thrower begins with back to stopboard Spinner Spins twice until facing front; most popular stance: provides more force Glider Glides forward, turns at last second Leg on throwing arm side drives put
Throwing circle

Two techniques

Opposite leg straightens as body weight shifts

Stopboard

7 ft. (2.1 m) 34.92 degrees

Landing area

82 ft. (25 m)

Source: International Association for Athletics Federations, USA Track and Field, Sports: The Complete Visual Reference Graphic: Melina Yingling

2012 MCT

HIGH JUMP

The right approach is everything

Dick Fosburys revolutionary backwards style at the 1968 Mexico City Games changed this sport forever. The key to winning is a fast, precise approach.

Fosbury Flop basics

Athlete accelerates on curved path, called the J curve, toward jump

1
Approach

Curved path creates rotation so athletes back faces bar during jump

4. After pivoting jump off outer foot, body rotates back toward bar

Takeoff

5
5. Keeping hips higher than knees, athlete pulls heels toward head, lifting legs over bar Jumper able to run at high speed, then convert speed into vertical power Faster speed allows jumper to take off farther from bar Gradual takeoff angle allows more time to reach peak height

J curve

2
1. Jumper accelerates, keeping stride controlled 2. At curve, jumper leans into turn (away from bar), feet follow curve, hips stay high 3. Plants takeoff foot while maintaining lean and curve to allow for vertical takeoff and body rotation

Power of the J curve

Source: The Beijing Organizing Committee for the Games of the XXIX Olympiad, MF Athletic Company, Complete Book of Jumps, Steve Patrick, SUNY Cobelskill, Sports Coach, Rules of the Game

2012 MCT