Key Teaching Points

Sprinting

Front Support Rear Support

Drive elbows back hard Shoulders low and relaxed. Keep body
straight and head still
Drive the knee back excessively Run tall with high knees and hips

Cycle the foot quickly under the body Drive the foot down into the ground and pick
it up fast

Crouch Start

On your marks Set Go

Place hands slightly wider Shoulders should be above or Drive the rear knee forward,
than shoulder width apart, slightly ahead of the hands keeping low
behind the line

Elbows straight, but not Raise hips slightly higher than Drive arms hard in opposition
locked the shoulders to the legs

Form a bridge with the hands Bend the legs: front leg about Bring foot quickly down to
90˚, rear leg about 120˚ commence second stride
Place knee of back foot level Keep still Fully extend driving leg at
or just in front of the toe of hip, knee and ankle
front foot
Place toe of the front foot
30-50cm back from the line
(forearms length)
Relays

Relay Technique Push Pass

The first runner carries the baton in the Stretch your arm back straight with hand
right hand and runs tight to the line around firm
the bend.
The second runner stands on the outside of Palm facing back, thumb pointing down
the lane and receives the baton in the left
hand

The third runner stands on the inside of the Push the baton firmly into partner’s hand
lane and receives the baton in the right
hand.
The fourth runner stands on the outside of Ensure changes are always to opposite hand
the lane and receives the baton in the left (right to left, or left to right)
hand
The incoming runner gives a command (such
as ‘hand’) for the outgoing runner to receive
the baton. The outgoing runner extends the
arm backwards to receive the baton.

Hurdles

Take-off Flight Clearance

Use a linear lead leg, with Keep the head level Lean body forward keeping
knee driving straight at hurdle throughout the race shoulders ahead of hips

Take-off well in front of the
hurdle
Drive forward more than
upwards
Fully extend hip, knee and
ankle joints at take-off
Use dynamic, vigorous arm Pull the trail leg knee
action in sprinting over the through fast with heel close
hurdle to buttock
Drive the lead leg heel
towards the hurdle
Keep eyes and chest facing
forwards
High Jump

(Scissor)

Take-off Landing
Keep the head and upper body upright Drive the take-off foot down and back

Drive the leg closest to the bar (in this case, Take-off leg follows to complete the jump
the left) up and over the bar. Keep it bent

Fully extend the take-off leg at hip, knee and Land on the feet
ankle

(Flosbury Flop)

Take-off Landing
Drive vertically at take-off Push hips upwards to ‘arch’ over the bar

Stay tall and upright during and after take-off Lift the legs clear of the bar and land safely
with the mid – upper back touching down first

At take-off, extend fully at hip, knee and Clearance should occur over the middle of the
ankle bar
• Drive the inside knee upwards – keep it high
after take-off
Long Jump

Take-off Flight Landing

Achieve optimum speed after Bring arms above head Arms reach for toes just
a controlled run-up before landing
Keep body upright Keep body upright Land with heels first, bend
knees to absorb momentum

Keep hips high at take-off
Drive the free knee up and
forwards
Fully extend hips, knee and
ankle
Drive the take-off foot down
and back
Hold the thigh parallel to the Reach legs out in front at
ground during flight landing
Bring legs forwards together
Collapse body forwards or
sideways

Shot Put

(Standing Throw)

Preparation Delivery
Keep the throwing elbow high throughout the Drive the right hip up and forward over a
movement straightening left leg

Turn shoulders away from the direction of Keep left arm high
throw

Both legs bent with weight on the ball of the Keep shoulders back until hips have driven
right foot forwards
Left foot toes in line with the heel of the right Drive hips forwards and upwards before
foot release
Body weight transfers from the right leg to the
left leg
Left leg, shoulder and hip block

Right arm pushes long and high, after a full

extension of the legs and trunk
(Linear Glide)

Preparation
Start at rear of the circle with back to
direction of throw
Keep hips and shoulders square to the back of
the circle
Draw left leg into a crouch position
Glide
Start by shifting body weight backwards over
the right heel
Push through the ball of the right foot, heel
leaves ground last
Pull right foot quickly underneath body
Land in the ‘power’ position with shoulders
well back
Keep the elbow high throughout the throw
Right arm punches long and high, after a full
extension of the legs and trunk
Drive the hips forward before the shoulders

Discus Throw

Grip Throw Release

Spread fingers comfortably
across the discus
Rest the discus across finger
pads
Swing discus back behind the
right hip and bend right leg
Stand side-on to direction of
throw, with feet just over
shoulder width apart
Toe of left foot is in line with
the heel of the right
Keep the weight over the rear
leg as long as possible
Keep the hand on top of the
discus
After hip drive, pull arm
through fast and last
Lead with the thumb
Drive the hips forwards from
the power position
Keep the arm ‘long and
relaxed’ throughout the throw
Javelin Throw

Approach Withdrawal Delivery Recovery

Hold javelin Extend the right Turn throwing elbow Lower the centre of
horizontally with throwing arm back as inwards and keep the gravity
throwing hand just far as possible palm facing up
higher than the right
ear
Accelerate towards the Non-throwing shoulder Pull the javelin Reverse leg position
throwing area with faces direction of throw ‘through the point’, after the javelin has
relaxed and rhythmical with elbow high left the hand
strides
Withdraw javelin as the Drive the hips forward Bend right leg to
left foot lands before the shoulders absorb the forward
momentum
Keep throwing hand at Plant left foot firmly
or slightly higher than on the ground, driving
shoulder height the hips ‘against’ a
braced left leg (right
hand throw
Keep looking forward

Tip of the javelin stays

close to the head, level
with the eye