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neurologyYou need to know

• In shot put, the shot rests on the fingers and is tucked under the chin, with the elbow held high before release.
• Shot put uses a pushing action from the chin; it must not be thrown like a ball from behind the head.
• In a developed shot put, power is generated in the sequence legs drive, hips rotate, and arm extends explosively.
• A balanced, low, side-on stance helps the shot putter produce force while staying in control.
• In discus, the discus is balanced on the fingers with a controlled finger spread so it can release cleanly with spin.
• A developed discus throw uses a smooth swing that increases in speed before release.
• In discus, power is built through a hip-to-shoulder rotation sequence, with the hips clearing before the shoulders.
• In javelin, the javelin is held using a secure cord grip and is aligned above the shoulder before the pull-through.
• A developed javelin throw uses a controlled withdrawal followed by a powerful pull-through, with the tip leading at release.
• In javelin, power is produced by a strong step forward, hips driving first, and the throwing arm following quickly.
• In sprinting, acceleration begins with a strong explosive push, a forward body lean, and powerful first steps.
• Efficient sprint arm action drives forwards and backwards, not across the body, to help maintain speed and balance.
• Efficient sprint leg action uses high knee lift, quick turnover, and a powerful push off the ground.
• In the 100 m sprint, performance depends on maximum acceleration, top speed, and minimising slowing before the finish.
• In the 200 m sprint, athletes must maintain speed on the bend using body lean and control before finishing strongly on the straight.
• In the 400 m sprint, athletes need speed endurance and controlled pacing to maintain technique under fatigue.
• In long jump, performance depends on a consistent accelerating run-up, a strong one-footed take-off, controlled flight, and a safe landing with feet forward.
• In high jump, performance depends on a controlled angled or curved approach, a strong one-footed take-off, effective body movement over the bar, and a safe landing on the mat.
• In hurdling, the lead leg drives straight over the hurdle with the knee leading, while the trail leg bends and comes through quickly to the side.
• A slight forward lean over the hurdle helps the hurdler keep balance and lose less speed after landing.

• Perform a developed shot put by holding the shot under the chin, starting side-on, driving from the legs, rotating the hips, pushing from the chin, and finishing with a balanced follow-through.
• Perform a developed discus throw by balancing the discus on the fingers, using a side-on stance, swinging smoothly with increasing speed, rotating hips then shoulders, and releasing cleanly off the fingers.
• Perform a developed javelin throw by using a secure cord grip, keeping the javelin above the shoulder, withdrawing with control, driving the hips first, pulling through powerfully, and releasing with the tip leading.
• Sprint from a start by pushing explosively, leaning forwards during acceleration, taking powerful first steps, and gradually moving into an upright running position.
• Maintain efficient sprint technique by driving the arms forwards and backwards, lifting the knees, using quick leg turnover, keeping the head steady, and staying relaxed through the upper body.
• Adjust sprint pacing for 100 m, 200 m, and 400 m by maximising speed in the 100 m, controlling bend running in the 200 m, and conserving enough speed endurance to finish strongly in the 400 m.
• Perform a long jump by using a consistent accelerating run-up, taking off strongly from one foot, controlling body position in flight, landing with feet together and forward, and bending the knees safely.
• Perform a high jump by using a controlled angled or curved approach, taking off strongly from one foot, coordinating the take-off and leading leg, clearing the bar using scissor or basic Fosbury technique, and landing safely on the mat.
• Clear a hurdle by approaching with speed, taking off from one foot before the hurdle, driving the lead leg over with the knee leading, bringing the bent trail leg through to the side, and running away with minimal loss of speed.
• Refine athletics performance by identifying one technical weakness, selecting a specific correction, and applying it to improve distance, height, speed, accuracy, or control.