Athletics: Running, Jumping and Throwing

What is athletics?

Athletics, also called track and field, is one of the oldest sports in the world. 🏃 People have raced, jumped and thrown things for thousands of years. The famous Olympic Games began with athletics events!

Athletics is built from three simple skills your body already loves to do: running, jumping and throwing. There are many different events, so almost everyone can find one they enjoy and are good at. Let's explore each one.

Running events

Running races are at the heart of athletics. They come in different lengths:

• Sprints are short, fast races, like the 100 metres. You run as fast as you possibly can the whole way. Sprinters explode out of the start and pump their arms hard.
• Middle-distance races, like 800 metres, mix speed with pacing yourself so you do not run out of energy too soon.
• Long-distance races go even further and test your stamina, which is how long you can keep going.
• Relay races are for teams. Each runner sprints part of the way, then passes a baton to the next runner. A smooth, fast handover can win the race.

To run well, stand tall, look ahead, swing your arms, and push off the balls of your feet.

Jumping events

Jumping events measure how far or how high you can leap.

Long jump: You run up fast, then jump from a board to land as far forward as you can in a sandpit. The trick is to run quickly, jump up at the right moment, and stretch your legs forward to land far.

High jump: You run up in a curve and leap over a bar without knocking it off. Each time everyone clears the bar, it is raised higher. The best high jumpers arch their backs over the bar.

Triple jump: This is a hop, a step and a jump all in one, landing in the sandpit. It takes great rhythm and balance.

To jump well, you need a fast run-up and good timing more than just strong legs.

Throwing events

Throwing events test your power and technique. You do not have to be the biggest or strongest to throw far, because using your whole body the right way matters most.

• Shot put: You push a heavy ball away from your shoulder, using your legs and body to power the push.
• Javelin: You run up and throw a long, light spear as far as you can.
• Discus: You spin around and release a round disc, letting it fly.

In every throwing event, the power comes up from your legs, through your body, and out through your arm. That is why good technique beats raw strength.

Why technique matters

In athletics, how you move is as important as how strong or fast you are. A runner who swings their arms and runs tall is faster. A jumper who times their leap goes further. A thrower who uses their whole body throws longer. Practising good technique helps you improve and stay safe.

Staying safe

Athletics is safe and fun when you follow these tips:

1. Warm up first with some jogging and gentle stretches.
2. Use the right equipment, like a soft, light ball for throwing practice.
3. When throwing, never throw towards people. Make sure the area is clear.
4. Land softly with bent knees when you jump.
5. Have a teacher or coach to guide you, and rest if you feel tired.

An activity to try

Set up a mini athletics day with friends and an adult:

1. Sprint: Mark a short course with cones and race to see who is fastest.
2. Jump: Mark a line and do a standing long jump. Place a marker where you land and try to beat it.
3. Throw: Using a soft ball or beanbag in a clear, safe space, see how far you can throw with good technique.

Cheer for each other and try to beat your own best, not just to win. Improving your own score is the real goal.

Now you are an athlete!

You know the three skills of athletics: running, jumping and throwing. Find the events you enjoy most and practise them. Every champion started by simply having a go.

Before any athletics, always read Why Warming Up Matters. To build your throwing power, try practising the skills in Fun With Balls.