Track and Field Fundamentals
Stages
Adapted Game
Use games to improve motor coordination, flexibility, and skill in the initial stage. The child will become aware of their own body image.
Athletic Initiation
Avoid sharp, forceful work, especially before age 12, as the support apparatus is still developing. Speed work delivers notable results. Aerobic metabolism is ripe for development, as are specific motor tasks, joint mobility, and flexibility.
Athletic Training
Efforts for teenagers should not be maximal, as their energy is focused on muscle tissue and heart development. They lack the energy power to support maximal effort. Adolescent nutritional needs require increased caloric intake (2500-3500 calories) to counterbalance growth. Psychological instability and lack of logic will cause reactions without meaning, as this is a phase of constant changes in mind and attitude.
Planning
Each teaching unit is spread throughout the season, alternating principles. Specific track and field training is for pupils between 12 and 14 years, with a base of athletic knowledge and understanding of the rules.
Trials and control tests to assess student qualities:
- 40m or 50m speed test
- 600m, 800m, or 1000m endurance test
- Jump test: long jump or pentasalto
- Medicine ball or light weight throw test
- Flexibility test: deep trunk flexion or legs together and extended
Facilities
- Beach or open field: endurance running, race walking, speed
- Football pitch: endurance running, running, speed, hurdles
- Outdoor sports court: speed, hurdles, jumping, and conditioning
- Gym: depends on space and staffing
- Any other: as needed for the right job
Materials
- Speed: starting blocks or batons / pieces of wood or a partner
- Hurdles: 50cm to 1m hurdles / chairs, benches
- High jump/Pole vault: mattresses, high jump mats, bar / poles, elastic
- Weight: 3-6kg / rocks, sandbags
- Discus: 1 to 1.5kg / tennis balls, rocks
- Javelin: 400 or 600g / cane, metal ball
- Hammer: 3 to 6kg / ball with net, rope tire
Phases of the Stride
1. Cushioning
The foot makes gentle outside contact with the ground, avoiding a harsh hit, then rolls inward. Contact occurs ahead of the center of gravity. The distance from the fulcrum to the vertical center of gravity decreases as speed increases, eliminating “braking.”
2. Support
The time the center of gravity is over the support foot. Body segments approximate around the hip axis, preparing for impulse. This is a speed loss phase.
3. Impulse
The active phase of the race. Frequency is a determining factor of good speed. During support, the center of gravity shifts forward for a boost.
4. Suspension
The athlete leaves the ground in a parabola, the effect of impulse applied to the center of gravity. This phase begins when the center of gravity passes in front of the support foot and ends when the free leg makes contact.
Frequency and Amplitude
Frequency
The number of supports per unit of time. Efficient running requires maintaining high frequency. Focus on a comprehensive and powerful stride. Determined by:
- Neuro-muscular connection effectiveness
- Drive leg extension speed
- Free leg recovery time
- Foot contact position relative to the center of gravity
Amplitude
Distance between two successive supports. Related to running ability, leg length, and momentum quality. Speed is increased by improving impulse quality, increasing knee “pull,” provided the support leg can handle it while the other leg extends without distorting the natural rhythm.
Powerful takeoff leg extension and knee lift determine correct amplitude. This is more permanent than frequency and more influenced by training. Aspects to consider:
- Fast running reaction, quick, easy, fluent action
- Emphasis on breadth of gesture
Description of a Stride
- Foot support: metatarsal on the outside, parallel to progression, almost under the center of gravity. At the end of the support phase.
- Reception: foot and leg support body weight. Negative phase.
- Drive: active phase, along with frequency, determines good speed.
- Airborne: begins when the center of gravity passes in front of the takeoff leg and ends with ground contact.
- Trunk and arm action: correct trunk angle and coordinated arm action balance the athlete. Both compensate for imbalance during support. Arms balance movement, rotation, and reinforce ground support actions. They move close to the body, emphasizing the elbow and direction of travel.
Speed Runs
- High speed in all movements
- Maximum amplitude of involved segments
- Wide relaxation
- Deep, energetic push-up
- High thigh lift of the free leg
- Vigorous arm action without lateral deviations
- Almost erect trunk, no deviations
- Economy and efficiency
- Maximum speed with maximum frequency, stride length, and momentum
Slow Runs
- Maximum economy of effort
- Elastic foot placement on the whole foot
- Barely perceptible lateral oscillations
- Natural stride
- Gentle arm swing, wider angle than sprinting, relaxed hands and shoulders
- Body slightly bent forward
- Minimal lateral oscillations
Start
On Starting Blocks
- Block distance: determined by the athlete’s build for a comfortable position. The first block is positioned so the front knee reaches the starting line. The second block is positioned so the back knee drops to the front foot’s height. Alternatively, measure two feet from the starting line for the first block and one foot from there for the back block.
- Hand position: behind the starting line, fingers apart and flat.
- Arm position: extended, perpendicular to the ground.
- Leg position: back leg resting on the ground, front leg on the toe.
- Foot position: entire foot on the block, heel and toe in contact.
- Head and trunk: head in extension of the spine, trunk tilted, shoulders higher than hips, back straight.
Ready
Hips rise slightly until legs are almost parallel to each other and the floor, shoulders slightly ahead. Feet remain on the blocks, Achilles tendon taut.
Actual Start
Begins with a powerful push off the blocks. The back leg initiates rapid extension for forward movement, receiving the most powerful impetus from the front leg, which extends fully. The trunk remains bent forward, and arms vigorously accompany leg movement.