24
Standing javelin
30m
5m
5m
LAN
ZON DING
E
FE
SA
NG
TI
AI
W
DIR THR
EC OW
TIO FR
N O OM
F T HE
HE RE
AR IN
RO
W
EA
AR
Development Stage:
event group development
Outcome of Activity
What-2 Get the Athletes to Do
Athletes will be able to perform an overhead pull throw from the
Power Position with a long implement.
Equipment
1. Wait for the command to throw
2. Arm extended behind thrower, back foot at 45˚, front foot facing LZ
3. From bent knee position, push hip through front
4. Pull Javelin through leading with shoulder and elbow - try to hit target.
• Large space
• Light javelins
• Marker cones
What-2 Look For
How-2 Organise
1. S
et out throwing area with 3-8 throwing stations
2. In pairs, one thrower, one collector
3. Collector waits in safe area until told to collect implement
4. Collector now becomes thrower and vice versa.
How-2 Maintain Safety
1. Throw only when told
2. Collect only when told and carry equipment safely back to start.
1. Correct stance (balance over rear leg, throwing hand at shoulder level
2. Rear leg starting the movement
3. Arm pulling through slightly flexed, hand above forearm
4. Balance transferring to front foot.
Progressions/Variations
• Throw javelin parallel to the ground at targets
• Throw javelin parallel to the ground for distance
• 3 step approach
25
Standing SHOT PUT
L
A
N
Z D
O IN
N G
E
G
IN
ND NE
LA ZO
L
A
N
Z D
O IN
N G
E
ARROWS DENOTE
THROWING DIRECTION
FOR EACH SECTOR
THROW FROM HERE
4m between RED
cones giving room
to throw
Development Stage:
event group development
Outcome of Activity
What-2 Get the Athletes to Do
Athletes will be able to perform a standing push throw from the
Power Position.
1. Wait for the command to throw
2. Pushing up and round from rear leg
3. Punch the shot forwards when facing front
4. Keep elbow behind ball.
Equipment
• Large space
• Soft or light shots, small footballs
• Marker cones
How-2 Organise
1. Set out throwing square
2. In pairs, one person throws into the Landing Zone
3. Add up points for each pair (partner to keep score)
4. T
ry to have 2-4 pairs throwing at the same time - using different
coloured equipment.
What-2 Look For
1. Correct stance at start (balance over rear leg, elbow pushing ball to neck)
2. Rear leg starting the movement
3. Leg pushing body around and up to a tall position
4. Arm punching the shot forwards when facing front.
How-2 Maintain Safety
Progressions/Variations
1. Throw only when told
2. Collect only when told and carry equipment back to safe area.
• Use lighter implement
• Use heavier implement
26
TRAINS
ATHLETE AT THE REAR
RUNS TO THE FRONT
Development Stage:
FOUNDATION
Outcome of Activity
What-2 Get the Athletes to Do
Athletes will have run for a sustained period of time, sprinting past
other athletes for shorter periods.
1. Jog at a steady pace in single file
2. O
n the whistle, the person at the rear runs to the front and slows to jogging pace.
Equipment
• Whistle
• Stop watch
• Space
How-2 Organise
What-2 Look For
1. Athletes finding it too hard / too slow
2. Relaxed shoulders and arms
3. Sprinting on the front half of foot.
1.Between 4-8 athletes in a group
2. Equal ability within teams.
How-2 Maintain Safety
1. Discuss with other coaches about the area needed
2. Ensure athletes keep on task.
Progressions/Variations
• Change teams
• Lengthen the duration of the activity
• Blow whistle more/less frequently
FINI
27
SH
up and under
S
A
F
E
L
A
N
E
10-40m
T
AR
ST
Development Stage:
Event group development
Outcome of Activity
What-2 Get the Athletes to Do
Athlete will be able to pull their heels to their buttocks and
commence next running stride.
1. Taking short strides, athletes to lift knees to parallel
2. Heel to come up and under buttocks at same time
3. Commence at start line, finish at finish line
4. Walk back down the safe lane.
Equipment
• Cone markers
How-2 Organise
1. Create Drills area as shown
2. In small groups - 4-5, line up athletes at start
3. First group perform exercise until finish line
4. Return to start using “Safe Lane.”
What-2 Look For
1. Landing on front half of foot, underneath hips
2. Heel coming in close to back of leg and up to bottom
3. Knee up to parallel with the ground
4. Relaxed shoulders, bent arms driving backwards.
How-2 Maintain Safety
Progressions/Variations
1. Brief athletes clearly at start
2. A
gree “Safe Lane” with other coaches and ensure it is used by the
athletes in the group.
• Run with longer strides
• Run faster
• Run greater distance
28
FINI
SH
HIGH POWER SKIPS
S
A
F
E
L
A
N
E
10-40m
T
AR
ST
Development Stage:
Event group development
Outcome of Activity
What-2 Get the Athletes to Do
Athlete will be able to drive vertically, extending ankle knee and hip.
1. Drive up hard off preferred leg and land on that leg 1-2m further on
2. Take one step and repeat jump on preferred leg
3. Commence at start line, end at finish line
4. Walk back down the safe lane.
Equipment
• Cone markers
How-2 Organise
1. Create drills area as shown
2. In small groups - 4-5, line up athletes at start
3. First group perform exercise until finish line
4. Return to start using “Safe Lane.”
What-2 Look For
1. Take off leg extending at ankle, knee and hip
2. Landing slightly in front of hips on front half/mid part of foot
3. Free leg swinging up to parallel with toe pulled up to shin
4. Relaxed shoulders, opposite bent arm driving backwards.
How-2 Maintain Safety
Progressions/Variations
1. Brief athletes clearly at start
2. A
gree “Safe Lane” with other coaches and ensure it is used by the
athletes in the group.
• Skip low
• Skip higher
• Alternate take off legs
29
FINI
SH
Standing start
S
A
F
E
L
A
N
E
10-40m
T
AR
ST
Development Stage:
Event group development
Outcome of Activity
What-2 Get the Athletes to Do
Athlete will be able to drive forwards with correct posture.
1. Assume a “ready active” position (forward lean, balance on front foot, opposite arm forwards)
2. On the command “go”, drive forwards from the front leg
3. Retain the leaning position for each driving stride
4. Slow down gradually after finish line.
Equipment
• Cone markers
How-2 Organise
1. Create drills area as shown
2. In small groups - 4-5, line up athletes at start
3. First group perform exercise until finish line.
How-2 Maintain Safety
1. Brief athletes clearly at start
2. A
gree “Safe Lane” with other coaches and ensure it is used by
the athletes in the group
3. Athletes to slow down steadily.
What-2 Look For
1. Correct starting position
2. Extension of ankle, knee and hip of driving leg
3. Head through to toe in a line
4. Non-driving foot, landing underneath the non driving knee and NOT in front.
Progressions/Variations
• Falling start from feet together
• Falling start from “ready active” position
• Run up gentle hill instead of flat ground