TECHNICAL TIPS

Run up• Maintain a controlled approach run.• Aim for speed plus rhythm.• Begin the run-up leaning forward.• As speed builds body should become more upright.

Take off• Lift and drive the free knee high.• Straighten and extend knee and ankle of the take-

off leg quickly at take-off.• Swing arms upwards.

LandingDistance jumps• Strive for balance in the air leading to a balanced

leg shoot, not sitting or falling backwards.Height jumps• Knees should be bent for a vertical jump, landing

on feet.• A high jump requires a safe landing area if landing

will be on the back.• A correct take-off point will ensure that the landing

is achieved in the correct place.

Legs• Use your legs for power.• Start with weight on back foot.• Transfer weight from back to front foot.

Hips• Push hips forward fast.

Body• Initially keep shoulders back.• Body starts low and finishes high so that the throwing

implement is released from an extended high position.

Arms• The arms are brought into play last and fast.• Use shoulder, then arm, then hand.

Note:• The shot put throw can be described as a ‘pushing’

action.• The discus throw can be described as a ‘slinging’ action.• The javelin throw can be described as a ‘pulling’ action.

RUNNING

THROWING

JUMPING

Posture• Run tall.• Hold shoulders square to the front, trunk erect.• Eyes look forward, in the direction of travel.

Arm action• Arms work fast.• Drive the arms back like pistons.• Hold elbows at an angle of 90 degrees during the

backward drive.

Leg action• Use a pushing action in the rear leg.• Lift the knee high on the non-supporting, front leg.

Modifications for running for distance include:• less vigorous leg drive• lower and slower leg recovery• less exaggerated arm action• arms swinging across the body more.