Athletics Skills

Athletics

Athletics, often referred to as track and field, is a collection of competitive sports that test an athlete's speed, strength, endurance and technique. It includes three main categories: running, jumping, and throwing events.

  • Running events range from explosive sprints to endurance-based long-distance races, as well as relay races that emphasise teamwork and precision.
  • Jumping events challenge athletes to achieve maximum height or distance, requiring power, coordination and technical skill.
  • Throwing events focus on projecting objects like a shot, discus or javelin, as far as possible, relying on strength, balance and precision.
  • Athletics also includes unique events like hurdles, which combine running and jumping.

Little Athletics have produced some great videos on how to teach each of the athletics events, that might be a useful resource for you.

Teaching cues

Use KIDDO’s teaching tips to help children develop the skills required for different athletic events:

Sprinting
  • Explode: Push hard with your back foot to start quickly.
  • Lean forward: Keep your body angled forward to drive momentum.
  • Pump your arms: Swing arms from hip to lip to help propel you forward.
  • Quick steps: Take short, fast steps to build speed rapidly.
  • Stay low: Keep your body low for the first few strides to maintain balance and power.
Long Jump
  • Run fast: Build up speed during your run-up to give you power for the jump.
  • Takeoff: Aim to plant your takeoff foot right on the board/mat. Keep your last few steps controlled but quick.
  • Big Push: Jump off one foot and push hard into the air like you’re leaping over a puddle.
  • Swing Up: Drive your opposite knee up high, and swing your arms up to help lift you higher and farther. 
  • Land in the Sand: Stretch your legs out in front of you and lean forward to land softly on your feet in the sand. 
Long Throw
  • Claw Grip: Show them how to hold the ball or vortex with their fingers spread wide, using their fingertips (not their palm) for a good grip.
  • Steady Jog: Teach children to start with a few controlled running steps before throwing. 
  • Last Big Step: Show them how to take one final longer step with their opposite foot (e.g., left foot for right-handed throwers) before they throw.
  • Twist Your Body: As they plant their front foot, have them twist their hips and shoulders back to prepare for the throw. Their back foot should stay on the ground to push off. 
  • Big Arm Swing: While twisting forward, bring the throwing arm back and then swing it forward fast, aiming for a straight line toward the target.
  • Release at the Top: Release the ball when their arm is fully extended and pointing at the target
  • Follow Through: Encourage them to let their throwing arm and body naturally follow the motion after releasing the ball. Their back leg should step forward to stay balanced.
Turbo Javelin 
  • Safety: Only throw and collect when instructed, only throw in the designated area when it is clear, and carry (do not throw) the javelin to return it.
  • Grip: Hold the turbo javelin at the grip with one hand only. (Encourage children to trial both grips to see which one works best for them). 
    • - Basic Grip: thumb underneath and fingers around the top. 
    • - V Grip: hold the turbo javelin in the “V” between the index and middle finger. Place the javelin in between your 'bunny ears' and hold.
  • Stand Tall: Stand like a star, feet apart and knees slightly bent. 
  • Arm Back: Bring your arm back like you’re winding up to throw.”
  • Throw with Your Body: Twist your body, then snap your hips and shoulders to throw. 
  • Release: Flick your wrist and point your thumb down as you release.
  • Follow Through: Let your arm swing down and keep your balance. Stay behind the throwing line (don't fall over the line). 
Shot Put
  • In Your Fingers: Shot held in the base of fingers, not touching the palm of hand. 
  • Stance: Standing side on with feet parallel and weight on back foot "side on like a surfer". 
  • Point at Target: Non-throwing hand points where you want to throw. 
  • Chicken Wing Elbow: Shot put held into or close to the neck with elbow up facing backwards "hold into your neck with a chicken wing elbow". 
  • Start Low, Drive High: Begin in a low position, keeping the shot close to your neck, and drive upwards using your legs and hips. 
  • Push, Don’t Throw: Focus on pushing the shot forward with a powerful punching motion as arms extends away from neck "punch the shot put away". 
  • Follow through: Follow the shot put with your eyes and 'watch it go'. 
Relay Running
  • Stay in your Lane: Teach children to stay in their designated lane to avoid disqualifications. They should run a straight line from start to finish. 
  • Butterfly Hands: the receiver should hold their hands open (like a butterfly), ready to receive the baton. 
  • Gentle Changeover : The runner handing off the baton should focus on placing the baton in the receiving runner’s hand (not just tossing it). 
  • Run Through: The hand-off runner should continue running through after passing the baton to the receiver. 
Hurdles
  • Approach: Run tall and keep your eyes on the first hurdle.
  • Takeoff: Lift your lead leg up high like you're kicking a soccer ball, and push off the ground with your back leg. 
  • Lead Leg: Bring your lead knee up, then snap your foot over the hurdle.
  • Trail Leg: Swing your trail leg quickly underneath your body, like a fast, frog kick. 
  • Clear the Hurdle: Keep your body straight and high to clear the hurdle with control.
  • Land and Sprint: Land softly with your feet close together and keep sprinting to the next hurdle.
Common errors

Sprinting:

  • Leaning too far forward or backward. 
  • Arms crossing the body or being too rigid. 
  • Not driving the feet into the ground with each stride.

Long Jump:

  • Jumping too early or too late, causing a lack of lift or balance.
  • Failing to drive the legs forward strongly at take-off.

Long Throw:

  • Lack of rotation and not using the hips and shoulders to generate power.
  • Releasing the ball/vortex too early or too late.

Turbo Javelin:

  • Releasing the turbo javelin too early or too late, resulting in a no throw (javelin not landing nose first). 
  • Not fully extending the arm during the release. 

Shot Put:

  • Relying too much on the arms and not enough on the legs and hips for power. 
  • Not 'pushing' the shot put and bringing it behind the shoulder. 

Relays:

  • Dropping the baton or not exchanging it smoothly.

Hurdles:

  • Taking too many steps between hurdles.

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