ATHLETICS

Athletics, also known as “track and field”, is an individual sports having variety
of events or competitions in running, walking, throwing and jumping. Track events are
those competitions in running and walking, while field events are those in throwing
and jumping competitions. Track-and-field athletics are among the oldest organized
sports, originating from fundamental human activities like running, walking, jumping,
and throwing. Today, athletics is one of the most globally inclusive sports, with almost
every country participating in some form of competition.
Running is the most common event in athletics. It is a form of movement on
land that allows humans and other animals to move quickly on foot. Unlike walking,
where one foot always remains in contact with the ground, running involves a phase
where all feet are off the ground, though there are some exceptions. While walking
relies on mostly straight legs and a pendulum-like motion, running involves more
dynamic movement.
Running has different variations ranging from sprints/short-distance, mid-
distance, long-distance, hurdles, steeplechase and relay races. In this lesson, we will
only tackle about sprint-running and relay races.

SPRINT-RUNNING EVENTS

A sprint is a track event where athletes run a short, fixed distance as quickly as
possible. The term "sprint" is also used in various sports to describe quickly reaching a target
or goal. In track and field, athletes typically start from blocks placed in staggered positions
(except in the 100m race, where everyone starts behind the same line) and must run within
their designated lanes.

A. Objective of the Game

The primary goal of the athletes is to run a short distance with maximum effort and
reach the finish line as quickly as possible.

B. Types of Sprint-running Races

➢ 100-meter dash – a sprint/short-distance event of running. It is a thrilling event and
one of the purest forms of human competition. Sprinters race in a straight line, aiming
to run as fast as they can. The winner is the first athlete to cross the finish line
➢ 200-meter dash – a sprint/ short-distance event of running. It is a well-known track
and field event where competitors race around half of a standard 400m outdoor track,
earning it the nickname "half-lap race." As a short-distance event, athletes rely on their

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 acceleration, speed, and strength for a powerful yet controlled burst of energy. The
winner is the first to cross the finish line.
➢ 400-meter dash – is a sprint/ short-distance event of running. It is a track event where
athletes run one full lap of a standard 400m outdoor track, staying in their designated
lane
C. Brief History
✓ 100meter-sprint
The inaugural 100m race occurred at the first modern Olympics in Athens,
Greece, in 1896. It quickly gained fame as the highlight of the Olympic Games, with
the victor being hailed as the "fastest human in the world." Women's Olympic track
events debuted later, at the 1928 Olympic Games in Amsterdam, Netherlands.
✓ 200 meter-sprint
The 200-meter race, also referred to as the Long Sprint, requires athletes to
cover the distance as quickly as possible. Although it was initially planned for the first
modern Olympic Games in Athens in 1896, the race was not held due to unforeseen
circumstances. The event was eventually introduced at the 1924 Paris Olympics as
part of the men’s track and field program. Later, the women’s 200-meter race was
added at the 1948 London Games.
✓ 400 meter-sprint
The first track and field competition took place in 1824 at Exeter College,
Oxford, featuring a 402-meter quarter-mile race. This was later adjusted to 400 meters
and included in the first modern Olympics in Athens in 1896, but only for men. The
women’s 400-meter event was added at the 1964 Tokyo Olympics. Both men’s and
women’s 400-meter races debuted at the 1983 World Championships in Helsinki.

D. International Governing Body

The International Association of Athletics Federations (IAAF) organizes athletic
championships worldwide and serves as the sole global governing body. Male and female
athletes from various countries compete individually in sprint events. Notably, American and
African sprinters have excelled in these races, which is often attributed to several factors:
- Genetic predisposition
- Early development of high maximal oxygen uptake from extensive walking and running
- Higher levels of hemoglobin and hematocrit
- Efficient metabolism influenced by somatotype and lower limb structure
- Favorable muscle-fiber composition and oxidative enzyme profile
- Traditional diet
- Training and living at high altitudes
- Motivation to achieve economic success, driving them to become top runners

E. Equipment
✓ Shoes – Sprinters use training shoes and lightweight sprinting spikes with minimal
heel cushioning. The spikes have up to eleven cleats, no longer than 9mm, for
maximum traction.
✓ Clothing – Sprinters wear shorts and a short-sleeved or sleeveless top displaying their
competition number.

F. Techniques and Gameplay

✓ 100 meter-sprint
1. Start. Athletes are assigned lanes and use starting blocks, placing their dominant
foot in the front block and their hands behind the start line for balance.
2. On your Marks. At the command "On your marks," athletes assume their starting
position, keeping their bodies low and centered, with their eyes facing forward.

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 3. Set. When "Set" is called, athletes lift their hips and tense their leg muscles,
preparing to push off from the blocks.
4. When pistol is fired/ Go. The race begins when the starting pistol is fired, and
athletes push off the blocks with full power from both legs. Sensors in the blocks
detect false starts, and any athlete committing one is disqualified. In the case
where there is no pistol, the official will raise a green flag or use a whistle to mark
the “Go”. The official will identify the athlete committing the false start.
5. Acceleration. The sprinter assumes the running position between the fifth and
eighth strides, running on their toes with their heels never touching the track.
Acceleration continues as the athlete increases their stride frequency until
reaching maximum speed.
6. Stride. At approximately sixty meters, the stride length reaches its peak. From
eighty meters to the finish line, the athlete maintains a high stride rate to complete
the remaining distance as quickly as possible.
7. Finish Line. The timer is stopped only when the athlete's chest crosses the finish
line.
✓ 200 meter-sprint
1. Start. The race begins with a staggered start to compensate for the tighter curve
in the inside lanes, while in the 100m, athletes explosively break out of the starting
blocks.
2. Curve. During the curve, athletes lean inward to counteract centrifugal force.
Transitioning from the curve to the straightaway is the most challenging part of
the race, as runners must maintain maximum speed, which increases the risk of
slipping due to the strong centrifugal force.
3. Straightway. Athletes find it nearly impossible to sustain their maximum speed
all the way to the finish line. In the second 100m, they strive to run as fast as
possible compared to the first segment to cover the distance in less time.
4. Finish Line. The timer is only stopped when the athlete's chest crosses the finish
line.
✓ 400 meter-sprint
1. Start. The stagger at the start is greater than in the 200m, as this race includes
two curves. Athletes begin quickly, using long strides to cover the distance.
2. First Straightaway. Athletes reach their maximum speed during the second half
of the first straightaway and aim to maintain a steady pace to complete the race.
3. Second Curve. In the second curve, athletes must counteract centrifugal force
by leaning inward, and the runner in the outside lane has an advantage of
approximately 0.16 seconds over the runner in the inside lane.
4. Last Straightaway. Athletes sprint down the final straightaway with all their
strength to complete the distance in the shortest time possible.
5. Finish Line. The timer is only stopped when the athlete's chest crosses the finish
line.

G. Playing Area
Sprints occur on a running track covering distances of 100 m, 200 m, and 400 m
outdoors, and 60 m indoors. Typically, the outdoor running track has a circumference of 400
m (oval shape), featuring two parallel straights, each measuring 84.39 m (276.87 ft.), and two
bends with an equal radius of 36.50 m (119.75 ft.). The track is divided into several lanes,
usually eight or nine, each about 1.22 m (4 ft.) wide to accommodate individual runners.

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 (starting grid for a 400m sprint)

Starting position for 200 and 400-meter

The 400-meter track

Additional relevant information:

➢ 800-meter dash; 1500-meter dash; 5000-meter dash; 10000-meter dash – these

are the events under middle to long distance running. These events are longer than
sprints where athletes must run as fast as he could or at a particular transitioning pace
(as a strategy) in the shortest time possible. For long-distance running (5,000-meter
and above) involves continuous running over a set distance, demanding endurance,
pace, and above all, stamina.

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 RELAY RUNNING
A. Nature of the Game
Relay running is a type of race where athletes compete as a team instead of
individually. The two most popular relay events in track and field are the 4 x 100m and 4 x
400m races, where four runners each cover 100 meters and 400 meters, respectively. It is a
track-and-field event made up of a specific number of stages, typically four, with each stage
run by a different team member. The runner completing one stage must usually hand off a
baton to the next runner while both are running within a designated exchange zone.
During each baton exchange, the athlete receiving it is allowed to start running before
the handoff but must not exceed 10 meters without the baton. If a runner drops the baton or
goes beyond the 10-meter limit, the team will be disqualified.
In the 100m relay, athletes must remain in their lane throughout the entire race, while
in the 400m relay, the first runner stays in their lane, and the second runner moves to the
inside lanes after completing the first bend.
Relay races are part of track and field events and are featured in both the Olympic
Games and World Championships.
B. Brief History
The notion originated in ancient Greece, where a message stick' was handed around
by several messengers. In contemporary times, a relay race is a track and field event included
in the Olympic Games 'athletics schedule. The Olympics feature two relay races: 4x100m and
4x400m for men, women, and mixed. The inaugural Olympic relay race took place at the
London 1908 Summer Games. Four racers competed in a 1600m race, beginning with two
200m splits, then 400m, and finally 800m.
The inaugural Olympic 4x100m relay men’s only event was conducted in Stockholm in
1912 and the first women's race took place in Amsterdam in 1928, while the 4x400m relay
was introduced at the Olympics as a men’s-only event was also at the 1912 Stockholm Games,
while the women’s event was first run at Munich 1972.
C. Basic Rules
✓ 4 x 100-meter relay
• The 4x100m relay is an event where a team of four athletes each runs 100 meters
in a specific lane.
• During each leg, the runner carries a baton, which must be passed to the next
teammate.
• The baton handoff must take place within a 20-meter exchange zone, positioned
10 meters before and 10 meters after the start of each leg, beginning with the
second runner.
• A team can be disqualified if the baton is dropped during the exchange or if the
handoff occurs outside the designated zone. Typically, the team's fastest sprinter
runs the final leg.
✓ 4 x 400-meter relay
• The rules for the 4x400m relay are largely similar to the 4x100m relays.
• The team members cover a distance of 400m each before passing on the baton to
the next team member, within the same 20m designated changeover area.
• However, there is one key difference. While the first member runs 400m in a single
designated lane, the subsequent members of a team can interchange lanes
starting from the back-straight halfway through the second leg.
• Generally, 400m runners compete for the inside line, which is the shortest route to
the finish line.

Demonstration of proper passing technique:

https://youtu.be/CZ3GEnE3F3Q?si=ROQBi94JH0SZlOMB (UP SWEEP AND DOWN
SWEEP BATON PASSES BY SHAMOYA)

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D. Basic Skills

1. Baton Grip: This refers to how the baton is held. The runner must hold the baton firmly at
one end, allowing for a smooth handover to the next runner.

(https://tinyurl.com/yc833jsx) (https://tinyurl.com/3jxu2kkw)

2. Take-off: This is how a runner starts running before receiving the baton. It is important to
start quickly and maintain good speed to avoid wasting time.

https://tinyurl.com/23pmtubt https://tinyurl.com/4tc3ds7s

3. Baton Exchange: This involves passing the baton from one runner to another. The
outgoing runner should extend their hand backward to receive the baton without
looking back, and the incoming runner should place the baton smoothly in their hand.
Good coordination here is key to avoid dropping the baton, which would result in
disqualification.

https://tinyurl.com/mrxfrr4c https://tinyurl.com/c6azseem

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