NOTES ON ATHLETICS AND BALL GAMES

  HAMMER THROW Hammer throw is a field event where athletes spin inside a circle and release a metal ball attached to a wire and handle as far as possible .It involves strength, coordination, balance and rhythm Equipment 1.  Hammer a.  Men: 7.26 kg b.  Women: 4 kg 2.  Throwing circle (2.135 m) 3.  Safety cage 4.  Flags 5.  Landing sector(34.92°) Technique Phases 1.  Grip 2.  Preliminary Swings 3.  Turns (usually 3–4 rotations) 4.  Release 5.  Recovery Rules 1.  Must be thrown within sector. 2.  Athlete must remain inside the circle. 3.  Safety cage must be used. 4.  Hammer must land inside the landing sector 5.  Athletes may not exit the throwing area before the implement lands 6.  Athletes may not drop the implement during the preliminary swings WORLD RECORD HOLDERS Men: Yuriy Sedykh Record: 86.74 m (1986) Women: Anita Włodarczyk Record: 82.98 m (2016)  

  DISCUS THROW Discus throw involves throwing a circular disc as far as possible using a spinning motion . It requires rotational balance, flexibility, strength and timing Equipment 1.  Discus a.  Men: 2 kg b.  Women: 1 kg 2.  Throwing circle (2.5 m diameter) 3.  Protective cage 4.  Flags 5.  Measuring tape Technique Phases 1.  Grip and Stance 2.  Preliminary Swing 3.  Rotation 4.  Release 5.  Recovery Rules 1.  Must be thrown within marked sector. 2.  Athlete must stay within circle. 3.  Discus must land properly. 4.  Athlete must not leave the throwing area before the implement lands 5.  Athlete must throw with one hand       WORLD RECORD HOLDERS Men: Mykolas Alekna Record: 74.35 m (2024) Women: Gabriele Reinsch Record: 76.80 m (1988)

SHOT PUT Shot put is an event where an athlete puts (rather than push) a heavy metal ball (shot) as far as possible. It involves strength, coordination, balance and agility. Equipment 1.  Shot (metal ball) a)  Men: 7.26 kg b)  Women: 4 kg 2.  Throwing circle (2.135 m diameter) 3.  Toe board 4.  Flags 5.  Measuring tape 6.  Landing sector(34.92)   Techniques 1.  Orthodox Style (Simple Method):  This traditional method emphasizes a straightforward, powerful push of the shot. 2.  Parry O’Brien Style (Glide Method):  Named after the famous Olympian, this technique involves a glide across the circle to build momentum before the release. 3.  Disco Put Style (Rotatory Method):  Also known as the rotational technique, this style uses a spinning motion to maximize the shot’s speed and distance. Phases 1.  Preparation 2.  Glide/Rotation 3.  Power Position 4.  Release 5.  Recovery     Rule...

  POLE VAULT Pole vault is a track and field event in which an athlete uses a flexible pole to jump over a high bar. It requires Speed, Strength (upper and core), Coordination, Courage and timing Equipment 1. Vaulting pole (fiberglass or carbon fiber) 2. Crossbar 3. Uprights (standards) 4. Landing mat (foam pit) 5. Runway 6. The Box & Plant: The pole must be planted within the “box,” a 1 meter long tapered structure designed to stop the pole and initiate the vertical lift. Basic Techniques 1. Approach Run – Athlete sprints towards the take-off point. 2. Plant and Take-off – Pole is planted into the box; athlete jumps. 3. Swing Up – Body swings upward while holding the pole. 4. Extension – Athlete pushes upward as the pole straightens. 5. Turn and Clearance – Athlete turns body and clears the bar. 6. Landing – Athlete lands safely on the mat. Rules 1. Athletes are afforded three attempts per height. 2. Failure occurs if: a. Bar is knocked off. b. Athlete fails to clear. c. Any p...