Athletics Practical Exam (out of 30) Class Name ________________________________ ________________________________

Choice of Sprint or Long Distance

Sprint: 100 m time: __________________________ Start Phase Proper position on the blocks for the on your marks, set etc Powerful immediate push from legs to take off the blocks First few strides body is at an angle (45*) Strides are short, fast and low Gradual straightening of the back Drive Phase Straight run and head is looking forward Full extension of leg so stride is wide There is an instance when both legs are not touching the ground Arms are 90* and close to body Muscles of face and upper body are relaxed

Short middle distance 800m: 800m time: ____________________________ Start Knowledge of staggered race Does not go towards the inner lane before approximately 100m are lapsed Body is relaxed Strides are fast and wide from beginning High speed throughout the first lap approximately 1 min for the first lap During race and end of race Stride remains the same distance Breathing is regular and with a pattern Relaxed face muscles Approaches finish line with full speed (sprinting the last 50 100m) Ending with chest forward

Athletics Practical Exam (cont) Class ________________________________ Name ________________________________ Choice of Long Jump or High Jump Long Jump Distance: 1)

2)

3)

The Approach Between 30/40m away from the take off board Progressive acceleration Last few strides are low in preparation for take off The Take off The take off leg touches the board but doesnt go over Take off is done with one leg and from the sole of the foot Flight Hitch kick technique first stride ends with the free leg forward Legs make a cycling action in the air Hands are lifted from behind in a circular motion Landing Legs are stretched and together Forward lean with bent knees High Jump Highest clean achievement ______________________________ The Approach 7 9 or 11 fast strides Straight line that curves at the last 2 or 3 stirdes Controlled but powerful speed / approaceh is 35* to 40* (scissor) The Take off Vertical lift at take off (fosbury flop)/ correct leg lift (scissor) Correct action of hands Flight Arch back over bar Twist back as soon as free leg is lifted (scissor) Achieve complete elevation (they are in mid-air) Lift hip and straighten legs (Fos)/awareness of hands (scissor) Landing Lands on shoulder (fos)/ lands on legs (scissors) Does not pass from under the pole

Athletics Practical Exam (cont) Class ________________________________ Name ________________________________ Choice of Shot put or Discus The Shot Distance: 1)

2)

3)

The Initial Phase Back towards direction of throw Weight of body on right leg both legs bent but back leg lifted Low stance with shot balancing on fingers not palm The Glide Large stride and drive from right leg Well balanced Left hip and shoulder facing the rear as long as possible Trunk takes up an arched position before throw Throw Right shoulder and arm push the shot forward while left shoulder continues to move forward Reverse step Follow through of torso