Final exam review blackboard (1)

KINE 2250 ‘COACHING TRACK AND FIELD FINAL EXAM REVIEW

WEDNESDAY, DECEMBER 7TH FINAL EXAM REVIEW IN CLASSROOM
COACHING FOLDERS RETURNED
CHECK BLACKBOARD FOR GRADES

WEDNESDAY, DECEMBER 14TH FINAL EXAM 8:00 – 10:00 AM

CHAPER # 9
TEXTBOOK
RELAYS:
4 X 100 METERS – sprint relay, 4 x 1, 400 Meter Relay
one lap around the track, each runner runs100meters
acceleration zones
BLIND EXCHANGE, ALTERNATING HANDS, RT,LFT,RT,LFT
4 X 200 METERS - 800 Meter Relay, 4 x 2
two laps around the track, each runner runs 200 meters
acceleration zones
BLIND, SEMI-BLIND

4 X 400 METERS – Mile Relay, 4 x 4, 1600 Meter Relay
four laps around the track, each runner runs 400 meters
no acceleration zone
Break Line on second leg
NO BLIND EXCHANGE, ALL RUNNERS RECEIVE BATON IN LEFT
HAND AND THEN SWITCH THE BATON TO THE RIGHT HAND

RELAY RACES
•Fun & exciting
•Used for motivation
•Excellent tool for workouts

VOCABULARY
BATON
EXCHANGE ZONE
ACCELERATION ZONE
INCOMING RUNNER
OUTGOING RUNNER
BREAK LINE
LEG
UPSWEEP
DOWNSWEEP
PUSH PRESS
BLIND EXCHANGE
SEMI-BLIND
LEAD LEG
ANCHOR LEG
SECOND / THIRD LEGS

RELAYS

10 METERS // 11 YARDS EXCHANGE ZONE
20 METERS // 22 YARDS
ACCELERATION ZONE

OUTGOING RUNNER MAY STAND IN BATON MUST BE PASSED IN THIS ZONE
THIS AREA AND COMMENCE
RUNNING

NFHS RULES
Relays are races between teams of four competitors, each running only one distance
(leg). An individual leg of the race is finished when the incoming competitor passes
the baton to the succeeding or outgoing competitor.

Entries - no more than six individuals may be listed on the entry sheet, but only
those who actually run will be considered official participants. Substitutions may
come from only those names on the entry sheet.

The order of running may be changed between heats and succeeding rounds or the
finals.

In relays which are run the entire distance in lanes, teammates of each starting
competitor shall occupy the same lane or corresponding position at each exchange
mark, and the baton may be exchanged only in such lane or position.

The baton must be passed while the baton is within a 20 meter (22 yard) exchange
zone. A baton that inadvertently leaves a runner’s hand must be retrieved
immediately without interference to other runners.

NFHS RULES
The baton shall be handed, not thrown from the competitor to the succeeding teammate.
This teammate shall not take sole possession of the baton while the baton is outside the
exchange zone. If the baton is dropped in the exchange zone, in a legitimate attempt to
hand it, either competitor may retrieve it, even from another lane, provided the
competitor does not interfere with an opponent and the baton is retrieved within the
limits of the original exchange zone extended across the track. If the baton is dropped
outside the exchange zone, it must be retrieved by the competitor who dropped it.

After passing the baton, the relieved competitor should stand still or jog straight ahead
and step off the track when clear.

Acceleration zones - races where individual legs run 200 meters or less
400 x 1 (sprint relay) and 4 x 2 (800 meter relay)
10 meters (11 yards) outside exchange zone
Outgoing runner may stand on the acceleration mark and commence running
from this position. The baton MUST be passed however in the exchange zone.

In relay races where acceleration zones are not permitted, each outgoing runner while
waiting for the baton, shall take a position entirely within the passing zone and must
complete the exchange while the baton is within the 20 – meter (22 yard) exchange zone.

ACTIVITY #9
DIRECTIONS:
Answer the following questions. You may discuss with others
1. Which relay uses the blind exchange? 400 M (4 X 1)
2. Runners do not have to stay in their assigned lane while running this relay. (last two runners)
1600 M RELAY / 4 X 4
1. Another name for the 4 x 2 relay is…. 800 METER RELAY
2. The sprint relay is also called the …….400 METER RELAY OR 4 X 1 RELAY
3. The maximum number of entrants for a relay is six. TRUE OR FALSE
4. Once a coach has determined the running order for a relay and turned in the entry sheet,
he / she may make changes between heats, provided the runner’s name is listed on the
sheet. TRUE OR FALSE

1
2 3

7. What is the space between triangles 1 and 2 called? EXCHANGE ZONE
8. What is the identification term for triangle 3? ACCELERATON MARK
9. This relay uses a ‘double stagger’ to begin the race. 800 METER RELAY OR 4 X 2
10. The term for the runner receiving the baton. OUTGOING RUNNER
11. Can a team drop the baton and still finish the race without penalty? TRUE OR FALSE
MAY NOT THROW THE BATON

LONG JUMP
TWO DETERMINING FACTORS OF THE
LONG JUMP SUCCESS:
1. APPROACH RUN
2. TAKE - OFF
• There is a strong relation between a jumper’s
execution of the approach run and take off and the
performance of a jump.

• The more consistent and technically correct the
approach run and take-off, the better the jump
performance will be.

4 PHASES OF THE LONG JUMP
1.APPROACH
2.LAST TWO STRIDES
3.TAKE OFF
4.ACTION IN THE AIR & LANDING

THE FOUR PHASES OF THE LONG JUMP

1. Approach
• Objective is to develop a consistent approach run that will allow for gradual
acceleration. It begins with the first stride and ending with maximum
controlled speed at take-off
• Length should be between 12-19 strides. It is harder for inexperienced
jumpers to attain a long approach run. Thus, beginners should begin with
the shorter approach and once the jumper gains experience they can move
to more strides in the approach.
• A successful approach run depends on the consistency of the first 2-3 strides.
It is here that the rhythm of the run is developed.
• If a jumpers take-off foot is the same foot used to push off with at the start,
there will be an even number of strides. However, if a jumper’s take-off
foot is not the same there will be an odd number of strides.

2. Last two strides
• The objective of the last two strides is to prepare or set up for the take-off while
conserving as much speed as possible.
• Prior to these last strides, the jumper is in a full sprinting position and continues
acceleration by pushing down against the ground.
• There are two strides to the second component:
- Penultimate Stride: this is the next to last stride from the take-off. When this
occurs, there is a lowering of the jumpers center of gravity and the flexion of the
knee and ankle of the supporting leg. It is imperative that they prepare the body
during the penultimate stride.
- Last Stride: This is shorter than the penultimate stride because of the raising of
the jumper’s center of gravity. When a concentric contraction is preceded by a
phase of active stretching in the muscles of the take-off leg, elastic energy is
stored and the take-off leg is “loaded up”
• It is critical that jumpers stay relaxed and maintain approach speed through the
last two strides. This can be accomplished by continuing to stroke their arms
through the last two strides. This helps because stopping the movement of the
arms will decrease approach speed into the take-off.

VERBAL CUE: “DAY - TODAY”

4. Action in the air and landing
• The objective for the last component is to rotate the body into
an efficient landing position that maximizes jump distance.
• The jumper moves the arms and legs about the center of gravity
to counteract forward rotation and assume an optimal position
for landing. A technique that can help with this is the hitch-kick
technique. By cycling the arms and leg through the air the
jumper is able to maintain an upright body position and set p
for a good landing. Another technique is called the hang and
the sail. This has the same effect as the hitch-kick.
• If a jumper does not counteract the forward rotation this will
cause the jumper to continue rotating forward and land
facedown in the sand.

PHASES OF THE TRIPLE JUMP

1. APPROACH

2. Hop

3. Step

4. Jump (TAKE OFF)

5. ACTION IN AIR & LANDING

http://www.youtube.com/watch?v=AdnLY0a6yn0

MECHANICS OF THE TRIPLE JUMP
1. HOP Push off and land on same foot

2. Step Push off and step, land on opposite foot

3. Jump Take off board

4. Arm Action Single, Double, Combination
http://www.youtube.com/watch?v=5jv54lCSVMI

Example: RUNNER BEGINS SEQUENCE WITH LEFT FOOT (HOP)
HOP LEFT, take off board, LEFT landing
STEP LEFT, RIGHT LEFT / LEFT / RIGHT
JUMP RIGHT TAKE OFF FOOT into pit

Example: RUNNER BEGINS SEQUENCE WITH RIGHT FOOT (HOP)
HOP RIGHT, take off board, RIGHT landing
STEP RIGHT, LEFT RIGHT / RIGHT / LEFT
JUMP LEFT TAKE OFF FOOT into pit

PHASES NOV. 1, 2010

APPROACH
Long enough to allow build up to full speed
Jumper must maintain control
100 – 130 feet
Beginner – 100 feet
Increase length in approach with experience/skill of jumper

HOP
Take off should be forward and up (not up and forward)
Jumper should “run off the board”
Land on entire foot, not the toes or heel (heel injuries)
Hitch Kick

ARM ACTION
Single – running motion - take off board
Double – pulling back both arms prior to JUMP into pit

http://www.youtube.com/watch?v=mTJDfHlKV1M

STEP NOV. 1, 2010
OPPOSITE LEG FORWARD (opposite of hop leg)
UPPER LEG PERPENDICULAR TO THE BODY – PARALLEL TO THE GROUND
DOUBLE ARM ACTION – BOTH ARMS COME FORWARD
SINGLE ARM ACTION – OPPOSITE ARM GOES FORWARD (as in running)

JUMP – TAKE OFF – ACTION IN AIR & LANDING
SINGLE ARM ACTION – ARMS ARE INTERCHANGED
DOUBLE ARM ACTION – ARMS ARE PULLED THROUGH WITH A PUNCH
(similar to long jump)
HANG STYLE OF JUMP (not enough time for a hitch kick)
JUMPER TRIES TO GET AS HIGH AS POSSIBLE WITH BOTH ARMS
REACHING UP AND EXTENDING FORWARD
HEELS LEAD THE WAY INTO THE PIT

http://www.youtube.com/watch?v=Y5hD-iPwxl0

KINE 2250 ‘COACHING TRACK & FIELD’ NOV. 7, 2011
CLASS ACTIVITY # 10 TRIPLE JUMP QUIZ

DIRECTIONS: Answer the following questions on your own paper. You may use your notes and
discuss with others. Write your name, date, Activity # 10 on your paper prior to turning it in to
the instructor.

1. List the 5 phases of the Triple Jump APPROACH, HOP, STEP, JUMP, ACTION IN
AIR/LANDING

2. A beginner should take a longer / shorter approach SHORTER

3. If the jumper begins the sequence with the left foot; which foot will be the take off foot into
the landing pit? RIGHT

4. If the jumper begins the sequence with the right foot; which foot will be the take off foot into
the landing pit? LEFT

5. The approximate approach distance for the triple jump is:
100 – 130 feet 130 – 140 feet over 140 feet

6. Can the take off board distance be adjusted to accommodate different skill levels
with both the long jump and triple jump? YES

PHASES OF THE HIGH JUMP

1.APPROACH
length, layout, beginning, transition, curve, last few steps
1.TAKEOFF
FOOT PLACEMENT, LEAN, ROTATION, BLOCKING ACTION

2.BAR CLEARANCE
HEAD, SHOULDERS, HIPS, LEGS

1. APPROACH
LENGTH 8 – 12 RUNNING STRIDES, STEPS 3 – 4 STEPS IN A STRAIGHT LINE
4 – 6 TRANSITION
6 – 10 CURVE

LAYOUT MODIFIED ‘J’, USE NEAREST STANDARD AS BEGINNING POINT FOR
STRAIGHT AHEAD MARKER, 10 – 16 FEET FROM STANDARD IS SAM, 40 – 70 FEET
FROM SAM TO START, START + SAM + STANDARD = RIGHT TRIANGLE
PYTHAGOREAN THEOREM – a2 + b2 = c2 – use a tape measure

BEGINNING CONSISTENCY – FIRST STEP & STRIDE
PUSH OFF WITH TAKE OFF FOOT, FIRST 3 – 4 STEPS IN A STRAIGHT LINE, STRIDES MUST STAY
THE SAME; HOWEVER THE TEMPO INCREASES WITH SPEED TOWARD THE TAKE OFF, EYES
FOCUSED ON STRAIGHT AHEAD MARKER

TRANSITION START OF THE CURVE, STEPS 4, 5, 6, BEGIN LEAN @ ANKLES, EYES FOCUSED ON
STANDARD

CURVE LAST 4 – ( 7 – 10) STEPS, HARDEST TO EXECUTE, EYES FOCUSED ON
JUNCTION BETWEEN THE BAR AND FAR STANDARD , ATHLETE IS
LEANING IN TO THE CENTER OF THE CURVE FROM THE ANKLES, NOT
THE HIPS, PRACTICE WITH RUN THROUGHS AND WARM UP CIRCLES

1. APPROACH - MOST IMPORTANT PHASE
DETERMINE TAKEOFF FOOT

8 – 12 RUNNING STRIDES
LENGTH
1. FIRST THREE TO FOUR STEPS IN A STRAIGHT LINE
2. THREE TO FOUR STEP TRANSITION
3. LAST FOUR STEPS – CURVE GRADUALLY TO NEAR STANDARD
“TOUCHDOWN” OR ‘PLANT’

LAYOUT MODIFIED J – LEAN @ TAKEOFF
1. USE NEAR STANDARD TO DETERMINE ‘STRAIGHT AHEAD MARK’

Most important aspect of the take off is consistency.
•Running mechanics – stride & frequency
•Shape of the curve
•Step one

MODIFIED J – LEAN @ TAKEOFF

1. APPROACH, CONTINuED….. APPROXIMATE 10 – 12 STEP APPROACH DEPENDING ON ATHLETE

HIGH JUMP PIT STRAIGHT AHEAD MARKER
10 – 16 FEET
15 HEEL TO TOES

2
TRANSITION Phase of Approach
Straight line – curve 19 WALKING STRIDES
Steps 4, 5, 6 (10 step approach) 40 – 70 FEET
Begin lean @ ankle, eyes change focus from
straight ahead marker to near standard.

3
CURVE - Last 4 steps in the approach
1
•Generates rotations through body for bar clearance
FIRST STEP = MUST BE CONSISTENT
•Allows for vertical clearance – “jumping straight up”
Steps 2, 3, 4, in a STRAIGHT LINE
and landing safely in the pit
Athlete runs in an upright manner, focused
•Increases force athlete applies to the ground
on straight ahead marker, gaining
•Lowers the center of gravity
momentum

STARTING POINT – push off with takeoff foot

1. APPROACH, CONTINuED…..
LAST FEW STEPS LAST 3 STEPS MUST HAPPEN FAST!
PUTS ATHLETE IN PROPER TAKE OFF POSITION
STEPS 7 – 8 = NORMAL RUNNING STRIDE
STEP 9 IS THE PENULTIMATE STEP, PREPARING FOR
TOUCHDOWN (10 STEP APPROACH)
PENULTIMATE STEP = STEPS 9 -10
SHOULD BE FASTER, QUICKER
“DAY, TODAY”
TOUCHDOWN FOOT ‘SWEEPS’ INTO POSITION
GRADUAL LOWERING CENTER OF GRAVITY FROM THE HIPS

TAKE OFF FOOT PLACEMENT -TAKE OFF FOOT POINTS AT OPPOSITE
STANDARD
BODY LEAN
INWARD LEAN
BACKWARD LEAN
THIS BEGINS ROTATION
START – CENTER OF MASS BEHIND AND INSIDE OF CURVE, IN
ORDER TO JUMP VERTICALLY, CENTER OF MASS COMES
FOLLOWS DIRECTLY OVER TAKEOFF FOOT
ROTATION
BLOCKING ACTION – FREE LEG AND ARMS
SINGLE ARM, DOUBLE ARM

2. TAKE OFF OUTSIDE FOOT IS TAKE
OFF FOOT

DRIVE OPPOSITE KNEE
UP FOR BLOCKING
ACTION

BEGIN REACH WITH
ARMS

HIGH JUMP
IT IS A FOUL IF THE COMPETITIOR:

Displaces the crossbar in a an attempt to clear it.

Touches the ground or landing area beyond the plane of the crossbar, or the crossbar
extended, without clearing the bar.

After clearing the bar, contacts the upright and displaces the crossbar or steadies the
bar.

Fails to initiate an attempt that is carried to completion within the 1 minute defined
time period after being called.

fails to go over the bar with the entire body

Takes off with two feet

Uses weights or artificial aids

• High Jump standards placed a minimum of 12 feet apart
• Once standards are set for competition, the base of the standard shall be marked.
The standard bases shall not be moved during competition.
• Non metal cross bar that weighs no more than five pounds
(beginning January 2013 the cross bar must be circular)

http://www.uiltexas.org/track-field/manual

UIL TRACK AND FIELD MANUAL LOCATED ON BLACKBOARD
PAGES 26 & 27

November 14, 2011
Activity # 11

DIRECTIONS:
Place your name and date on a piece of paper.
Answer the following questions. You may use your notes and / or work with others.

1. Approximately how many running strides are there to the approach in the High
Jump? Answer: 8 - 12

2. What geometric design enables the high jumper to correctly identify his/her
starting mark? Answer: Right Triangle

3. Name the three phases of the high jump.
Answer: Approach, Take Off, Bar Clearance

4. Which foot, inside or outside is the take off foot for the high jump?
(inside foot is next to the pit) Answer: Outside Foot

5. What does SAM stand for? Answer: Straight Ahead Marker

Activity # 11

10 PIT
STRAIGHT AHEAD MARKER
7.
9. 8.

STANDARDS

TERMS
STRAIGHT AHEAD MARKER
STANDARD
STARTING POINT
PIT STARTING POINT
6.

PHASES OF THE POLE VAULT:

1. GRIP AND POLE CARRY
2. APPROACH
3. POLE PLANT AND TAKEOFF
4. DRIVE SWING
5. EXTENSION OR SWING UP, TURN, AND CLEARANCE

POLE PLANT
AND TAKE
OFF
Plant acts as a ‘bridge’ to convert
horizontal speed to vertical lift.

Take off begins the moment the
vaulter leaves the ground

ACTIVITY # 12

1. A TRIAL is an attempt in a jumping event. Each competitor is allowed a specified number
of trials in the horizontal events.
2. A FLIGHT is a round of trials for a group of competitors in jumping event competition.
3. To QUALIFY is to win the right to participate in finals.
4. A FOUL JUMP is one which is counted as a trial but is not measured.
5. Horizontal events include the HIGH JUMP AND POLE VAULT.
6. Vertical events include the LONG JUMP AND TRIPLE JUMP
LIST THE 5 PHASES OF THE POLE VAULT:
7. GRIP AND POLE CARRY
8. APPROACH
9. POLE PLANT AND TAKE OFF
10. DRIVE SWING
11. EXTENSION, SWING UP, TURN AND CLEARANCE
11. This phase acts as a ‘bridge’ to convert horizontal speed to vertical lift and begins the
Moment the vaulter leaves the ground. POLE PLANT AND TAKE OFF

1) Event Limitations. A contestant shall not be allowed to compete in more than
three running events, including the relays, and in not over five events total.
(2) Selections. No contestant shall be allowed to enter more than two of the
following events: 440-yard dash or 400-meter dash, 880-yard run or 800-meter
run, 1600-meter run, 3200-meter run. This does not prevent a 400, 800, 1600 or
3200-meter contestant from running in the relays provided he/she is entered in no
more than 3 total running events.
(3) Field Events. Contestants may enter five field events provided they are not
entered in any running events.

1) Order of Events. The events and order in which they shall be held, are:
(A) Running Events.
(i) 3200-meter run: girls; boys
(ii) 400-meter relay: girls; boys
(iii) 800-meter run: girls; boys
(iv) Girls’ 100-meter hurdles (33”)
(v) Boys’ 110-meter hurdles (39”)
(vi) 100-meter dash: girls, boys
(vii) 800-meter relay: girls; boys
(viii) 400-meter dash: girls; boys
(ix) Girls’ 300-meter hurdles (30”)
(x) Boys’ 300-meter hurdles (36”)
(xi) 200-meter dash: girls; boys
(xii) 1600-meter run: girls; boys
(xiii) 1600-meter relay: girls; boys

Scoring System. The point system in scoring high school track meets shall be the same in
all district, regional and
state meets.
1. Points are as follows: 1st place - 10 points 2nd place 8 points - 3rd place - 6 points 4th
place - 4 points 5th place - 2 points 6th place - 1 point
2. The scoring exception is in the relays, where: 1st place - 20 points 2nd place - 16
points 3rd place - 12 points 4th place - 8 points 5th place - 4 points
6th place - 2 points

n) INVITATIONAL TRACK AND FIELD MEETS.
(1) Number of Meets. No student representing a participant school shall participate in more
than eight meets during the school year, excluding one district meet, the Conference A area
meet, the regional meet, a regional qualifiers meet and the State Meet. Meets which are limited
to three or fewer schools, do not count as a meet for participants, provided there is no loss of
school time. Each meet a school enters counts as one meet for each participating individual.
Students are considered to be representing their school if they are wearing and/or using school
equipment or being directed or transported by a school employee.
(2) Cancellation. A track and field meet is considered a meet when one-half or more of the field
events and one-half or more of the track events are completed. If less than one-half of the field
events and less than one-half of the track events are completed, and the meet cannot be
continued, the meet may be canceled and does not have to count as one of the allowable eight
meets, unless there was loss of school time. A canceled meet shall be counted if there was loss
of school time.
(3) School Week Limitation. No student representing a participant school shall participate in
more than one meet per school week (the first instructional day of the week through the last
school day). Exceptions: The Conference A area meet, regional and state meets, and district
varsity meets postponed by weather or public disaster, may also be scheduled during the school
week.

(4) Day of Week and Starting Time. Students or teams representing a participant school are
permitted to participate in an invitational track and field meet only as listed below:
(A) After 2:30 on Friday or the last day of the school week, or as early as the end of the
academic school day for all participating schools on a day preceding a holiday or break.
EXCEPTION: A student representing a participant school may participate in a maximum of two
meets which start no earlier than 12:00 noon on Friday or the last day of the school week.
(B) Or on Saturday or school holidays;
(C) Or on any school day other than the last day of the school week with the following
conditions:
(i) Students shall not miss any school time other than the in-school athletic class period.
(ii) Events shall not begin until after the end of the academic school day for all schools involved.
(iii) Schools utilizing this option are limited to a one day meet.
(iv) A school or student participating in this type of meet shall not enter another track and field
meet during
the same school week, Monday through Friday.
(v) No event shall start after 10:00 p.m.

1) Order of Events. The events and order in
which they shall be held, are: ACTIVITY 13
(A) Running Events.
(i) 3200-meter run: girls; boys
(ii) 400-meter relay: girls; boys
(iii) 800-meter run: girls; boys
(iv) Girls’ 100-meter hurdles (33”)
(v) Boys’ 110-meter hurdles (39”)
(vi) 100-meter dash: girls, boys
(vii) 800-meter relay: girls; boys
(viii) 400-meter dash: girls; boys
(ix) Girls’ 300-meter hurdles (30”)
(x) Boys’ 300-meter hurdles (36”)
(xi) 200-meter dash: girls; boys
(xii) 1600-meter run: girls; boys
(xiii) 1600-meter relay: girls; boys

2. CAN A CONTESTANT ENTER THE 3200 METER RUN, THE 400 METER RUN, AND THE
1600 METER RELAY? YES
3. A CONTESTANT MAY ENTER FIVE FIELD EVENTS. TRUE / FALSE CAN THIS PERSON
ALSO ENTER A RUNNING EVENT? NO
4. WHAT IS THE MAXIMUM NUMBER OF RUNNING EVENTS AN INDIVIDUAL MAY ENTER? 3

5. HOW MANY POINTS IS A THIRD PLACE FINISH FOR THE 400 METER RELAY? 12

6. WHAT IS THE TOTAL NUMBER OF MEETS AN INDIVIDUAL MAY PARTICIPATE IN
EXCLUDING THE DISTRICT, REGIONAL, AND STATE MEETS? 8
7. FOULS:
1 MINUTE FOR COMPLETION
AFTER STEPPING IN TO THE CIRCLE FAILS TO PAUSE BEFORE STARTING THE PUT
AFTER STARTING THE ATTEMPT, TOUCHES THE CIRCLE OR THE GROUND
OUTSIDE OF THE CIRCLE
ALLOWS THE SHOT TO DROP BEHIND OR BELOW THE SHOULDER DURING THE
PUT ATTEMPT
TOUCHES THE TOP OR END OF THE STOPBOARD BEFORE THE PUT IS MARKED
PUTS THE SHOT SO IT DOES NOT FALL WITHIN THE SECTOR LINES
IS NOT UNDER CONTROL BEFORE EXITING THE BACK HALF OF THE CIRCLE
LEAVES THE CIRCLE BEFORE THE IMPLEMENT HAS LANDED AND THE JUDGE
CALLS “MARK”
DOES NOT EXIT THE BACK HALF OF THE CIRCLE
PENALTY
THE PUT IS NOT MEASURED, BUT COUNTS AS A TRIAL
8. THE TWO TYPES OF THROWS ASSOCIATED WITH THE SHOT PUT ARE… GLIDE & SPIN
9. WHAT IS THE TEACHING AID (PICTURE) USED WHEN DESCRIBING POSITIONS WITHIN
THE SHOT PUT RING? CLOCK FACE

SHOT PUT
RULES:
NO TAPE ON FINGERS OR HAND
MAY WEAR TAPE ON WRIST AND A SUPPORT BELT

A LEGAL PUT SHALL BE MADE FROM THE SHOULDER WITH ONE HAND ONLY
SO THAT THE SHOT DOES NOT DROP BEHIND OR BELOW THE
SHOULDER

FOULS:
1 MINUTE FOR COMPLETION
AFTER STEPPING IN TO THE CIRCLE FAILS TO PAUSE BEFORE STARTING THE PUT
AFTER STARTING THE ATTEMPT, TOUCHES THE CIRCLE OR THE GROUND
OUTSIDE OF THE CIRCLE
ALLOWS THE SHOT TO DROP BEHIND OR BELOW THE SHOULDER DURING THE
PUT ATTEMPT
TOUCHES THE TOP OR END OF THE STOPBOARD BEFORE THE PUT IS MARKED
PUTS THE SHOT SO IT DOES NOT FALL WITHIN THE SECTOR LINES
IS NOT UNDER CONTROL BEFORE EXITING THE BACK HALF OF THE CIRCLE
LEAVES THE CIRCLE BEFORE THE IMPLEMENT HAS LANDED AND THE JUDGE
CALLS “MARK”
DOES NOT EXIT THE BACK HALF OF THE CIRCLE
PENALTY
THE PUT IS NOT MEASURED, BUT COUNTS AS A TRIAL

SHOT PUT TECHNIQUE – SPEED, STRENGTH, AGILITY, HEIGHT
TWO TYPES OF TECHNIQUE:
FIRST TECHNIQUE IS THE GLIDE
GLIDE LINEAR FORM
SIMPLE, CONSISTENT, EASY TO LEARN
ANGLE OF RELEASE, HEIGHT OF RELEASE, VELOCITY OF RELEASE

THREE PHASES OF THE GLIDE:

1. STARTING POSITION
ATHLETE FACES 6 O’CLOCK IN THE RING (“T” POSITION OR VERTICAL)
WEIGHT/ CENTER OF GRAVITY OVER RIGHT FOOT (FRONT FOOT)
90 DEGREE ANGLE BETWEEN TORSO AND UPPER ARM
EYES FOCUSED ON POINT OUTSIDE OF RING
PUSH OFF SUPPORT LEG – NON SUPPORT LEG MOVES TOWARD FRONT OF RING
12 1 LOWER BODY BEGINS TO
UPPER BODY FACES 11
2 FACE 3’OCLOCK
6 O’CLOCK 10

9 3
BEGINNING OF 8 4
“POWER POSITION” 7 5
CREATES TORQUE 6

THE SPIN
Harder to learn, once technique is learned, should appear ‘effortless’

More opportunities for error.

Shot Put Instructional Video
PHASES OF THE SPIN TECHNIQUE:

1. STARTING POSITION
“COWBOY POSITION”
ATHLETE FACES 6 O’CLOCK

1. WIND AND ENTRY
2. DELIVERY
X X

R L

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