TRACK & FIELD
Track & Field UNIT / Grade LevelLength of unit: 3 weeks
Written By: Diana Riggs / X 7th Graders / X 8th Graders / 9th Graders
Educational Objectives & Standards
Unit Objectives
/ State Standards- To learn specific track skills in each of the 11 track events.
- To learn specific rules that relate to each track event.
- To learn how to run more efficiently in sprint and long distance races.
- To learn and demonstrate proper social interactions with peers.
- To use physical activity to become more physically fit.
- To be active in physical education class while learning track skills.
- To stretch muscles before each activity.
Mastery Elements
75 Meter Hurdles / 100 Meter Dash / 200 Meter Dash
400 Meter Dash / 800 Meter Run / 1600 Meter Run
Shot Put / Discus / Long Jump
High Jump / 400 Meter Relay /
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Page 1 of 23Track Full Unit 15 days.doc
Unit Plan
Track Unit: Schedule for 3 Teachers:
Daily OverviewDay 1
1.400 Meter Dash
2. Discus3. Shot Put / Day 2
1.High Jump
- 800 M. Run
1.800 Meter Run
- Shot Put
1.100 Meter Dash
- High Jump
1.Long Jump
- 75 M. Hurdles
Day 6
1.75 Meter Hurdles
- 400 M. Dash
1.400 Meter Relay
- 100 M. Dash
Mile(all classes) / Day 9
1.Shot Put
- 200 M. dash
1.Discus
- 400 M. Relay
Day 11
- 200 Meter Dash
- Long Jump
______
*Sign-up Sheets
go up. / Day 12
Track Study Guide / Day 13
Practice &
Make-up / Day 14Practice &
Make-up / Day 15
Track Test
______*Sign-up Sheets come down.
Qualifying Times for Track Events: (These can be used as examples.)
75 M. Hurdles: 15 seconds or less (anything in the 15 seconds).
100 M. Dash:15 seconds or less
200 M. Dash:35 seconds or less
400 M. Dash:1:30 minutes or less
800 M. Run:3:30 minutes or less
1600 M. Run:8:00 minutes or less
400 M. Relay:tell them that for their first practice anything under 1:10 is good.
Shot Put:20’ feet or more
Discus:50’ feet or more
Long Jump:11’ feet or more
High Jump:3’8” or higher
Placing the Qualifying Times, and a copy of the Track Schedule on the window or bulletin board for the students to see every day will save the teacher a lot of time telling the students what they are doing and what times/distances they need in order to qualify.
REFERENCES:
1. Track & Field Coaches Survival Guide: Practical Techniques and Materials for building an Effective Program, Wallace, Edward L. Jr., Parker Publishing Co., 1998.
2. Track & Field, AmateurAthletic Foundation, 1995.
DATE: Day 1 – 400 Meter Dash EQUIPMENT: Track, Stop Watch, Recording paper.UNIT: Track & Field Day: 1 of 15 LOCATION: Track
STANDARDS: ST. 1: 1PA-E1-PO1, 1PA-E2-PO2, 1PA-E3-PO1, ST. 2: 2PA-E2-PO1, ST. 6- 6PA-E1-PO2, ST. 1: 1PA-E5-PO1, ST. 5: 5PA-E4-PO1, ST. 4: 4PA-E1-PO1, ST.2: 2PA-E1-PO2, ST. 2: 2PA-E2-PO2, ST. 4: 4PA-E2-PO1.
OBJECTIVE: To learn specific track skills in each of the 11 track events. To learn how to run more efficiently in sprint and long distance races. To demonstrate proper social interactions with peers while becoming more physically fit while participating.
ACTIVITIES / CUE PHRASES/INSTRUCTIONS
Intro:
The 400 Meter Dash is one lap around the track. It is run as a sprint. / Drive arms and legs. The faster you pump your arms the faster your legs will go. Pump arms at a 90* angle.
Fitness:
Teacher led exercises.
Leg stretches, toe touches, pull leg back behind, twist, arm stretches.
Push ups and abdominal exercises. / Spend extra time stretching legs.
Lesson Focus:
400 M. Dash
The classic lean of sprinting is a function of acceleration (i.e. when sprinters accelerate, they lean forward). When acceleration ends (after 40-60 meters in a 100 M. race and sooner in the longer sprint races), the torso should be upright with the head and shoulders directly above the hips. Attempting to lean forward when not accelerating will actually cause a sprinter to decelerate by lowering the center-of-mass and knee lift, thereby shortening the stride. You don’t need to coach forward lean.
Posture checklist:
-Head held straight with no bouncing or wobble
-Eyes focused straight ahead
-Shoulders relaxed (not hunched), level and square
-Torso sitting erect on the hips
Arm-Action Checklist:
-Arms swing slightly across the body toward the midline.
-Hands move from a position behind the hip, past the pocket, and up to shoulder height.
-Hands loose and quick.
-Footstrike Checklist:
- Feet touch down directly below the hips (not in front) onto the ball, or forefoot.
- Drive forward with a full extension of the leg and push off the ball of the foot. / Coaching Word cues:
Running Posture:
-“Head up – chin slightly tucked.”
-“Chest out – shoulders back.”
-“Sit up and lift your knees.”
-“Let the shoulders hang loose and relaxed.”
Arm-Action:
-“Hands up – thumbs up.”
-“Loose hands – loose jaw.”
-“Drive your elbows.”
Footstrike:
-“Reach down and feel for the track with the balls of your feet.”
-“Drive off the balls of your feet.”
Closure:
Have students run the 400 Meter Dash. Put them in lanes. Remind them to stay in their lane all the way around. Run close to the inside lane line.
Record scores so students will know if they qualified for the School Meet. / Pump arms hard and drive knees. Especially when half way around the track to have energy to finish strong to the end.
Lean at the finish line and run hard past the line.
DATE: _Day 2 - High Jump EQUIPMENT: High Jump Pits, Cross Bar, & High Jump Standards.
UNIT: Track & Field Day: 2 of 15 LOCATION: Track
STANDARDS: ST. 1: 1PA-E1-PO1, 1PA-E2-PO2, 1PA-E3-PO1, ST. 2: 2PA-E2-PO1, ST. 6: 6PA-E1-PO2, ST. 1: 1PA-E5-PO1, ST. 5: 5PA-E4-PO1, ST. 2: 2PA-E1-PO2, ST. 2: 2-PA-E2-PO2, ST. 4: 4PA-E2-PO1.
OBJECTIVE: To learn specific track skills in each of the 11 track events. To learn how to run more efficiently in sprint and long distance races. To demonstrate proper social interactions with peers while becoming more physically fit while participating.
ACTIVITIES / CUE PHRASES/INSTRUCTIONS
Intro:
The High Jump is done on the apron using the high jump pits near the track. / If possible, have the students practice with a bungy-cord when they first start learning how to jump. This will prevent them from landing on the bar and being afraid of jumping.
Fitness:
Teacher led exercises.
Leg stretches, toe touches, pull leg back behind, twist, arm stretches.
Push ups and abdominal exercises. / Spend extra time stretching legs.
High Jump Technique:
The High Jump is an event that combines ballistic strength with speed, expressed through rhythm and body control.
The method talked about in this unit will be the FOSBURY FLOP (named after it’s originator, the 1968 Olympic champion, Dick Fosbury). The Flop has become the universal method of high jumping. It is relatively easy to learn, has distinct biomechanical advantages, and accounts for almost all of the top performances in the event for the past 20 years.
The single most important factor in High Jump performance is the execution of an accurate, controlled approach run. High Jumping is an expression of power through rhythm.
The Jump consists of three phases:
- The Approach Run.
- The Transition and Take-off.
- Bar Clearance.
The approach run generates horizontal and angular velocity. This is achieved by running a J-shaped approach to the bar. The curved portion of the run-up creates centrifugal force. Doing this puts the body in a leaning-away-from-the-bar position, which hinges to an upright position at take-off. The hinge moment creates rotation, allowing the student to clear the bar.
The J-approach helps generate controlled speed, good running posture, and to position themselves for the take-off accurately and consistently.
The Take-Off:
The transition from approach run to take-off is the most complex portion of the High Jump. During this phase, horizontal velocity and angular momentum are converted to accelerate the body off the ground. It is important to put the body in the most effective jumping position and to apply the maximum possible amount of vertical force to the ground. The goal is to raise the center of mass to the greatest possible height, and the key to the take-off is lowering the center of mass and maintaining good position in the last strides of the approach, while accelerating into the take-off.
The take-off looks somewhat like a lay-up in basketball.
Bar Clearance:
Once the student is off the ground, the path of their center of mass is completely determined. They should keep a relatively flat or slightly arched back over the bar. Keep the arms and head low to elevate the hips, while raising them will lower the hips. The position of the arms affects the speed of rotation over the bar. The legs will clear in response to raising the head and arms once the hips have passed over the bar. / Coaching Cues for Beginners:
Introduce the event by starting at the landing pit and working out toward the beginning of the run-up.
-Have them experience landing on their backs by doing simple two-legged backward jumps into the pit. Stress jumping up and landing on the upper part of the back.
-Determine the take-off foot (right or left) by having them take a short running jump upward off one foott. That foot is normally the jump foot (usually their strong leg).
-Start the bungy cord (bar) even with the top of the mats to start with. Let each student take a jump at that height.
-Then raise the bungy cord up to about 3 ½ feet. Have students jump at that height .
-Raise bungy cord up to 3’8”. Let each student try jumping at that height. Anyone who can make it without hitting the bungy cord at that height can try again with the bar at that height to see if they qualify for the school/city meet.
-Record students who make that height.
Remind students they can not jump off two feet in the high jump. Take-off on only one foot is legal.
-Set cones up on the apron in the J-formation so the students can follow that approach when they run to the pits.
-Remind jumpers that they will “plant” the outside foot and “drive” the inside leg and arm up as they start the take-off. Good arm and knee drive are extremely important. The teacher should stress jumping straight up at take-off and not leaning into the bar, as this reduces the height.
-Once in the air, the arms should be held near the body.
-Once the shoulders clear the crossbar, dropping the head back can help arch the hips over the bar.
-As the hips pass over the crossbar, they should drop into a sitting position, allowing the legs to clear.
SAFETY:
No students should be standing next to the standards or cross bar as they could be knocked into them.
No horseplay (flips, bouncing), or laying on the pits.
Closure:
Have students take at least 3 jumps.
Record scores of students who can jump 3’8” or higher so they will know if they qualify for the school meet. / Remind students to “plant” the outside foot, and “drive up” the inside leg and arm.
DATE: _Day 3 - 800 Meter Run EQUIPMENT: Track , Stop Watch, Recording paper.
UNIT: Track & Field Day: 3 of 15 LOCATION: Track
STANDARDS: ST. 1: 1PA-E1-PO1, 1PA-E2-PO2, 1PA-E3-PO1, ST. 2: 2PA-E2-PO1, ST. 6: 6PA-E1-PO2, ST. 1: 1PA-E5-PO1, ST. 5: 5PA-E4-PO1, ST. 4: 4PA-E1-PO2, ST. 2: 2PA-E2-PO1,
ST. 4: 4PA-E2-PO1.
OBJECTIVE: To learn specific track skills in each of the 11 track events. To learn how to run more efficiently in sprint and long distance races. To demonstrate proper social interactions with peers while becoming more physically fit while participating.
ACTIVITIES / CUE PHRASES/INSTRUCTIONS
Intro:
The 800 Meter Run is two laps around the track. It is a quick race at a steady pace. Push as hard as you can towards the finish.
The 800 Meter Run is considered a middle distance race. / Start out at a steady pace. Establish your place in the pack. Once you pass runners move back into the inside of the track. Drive arms and legs. Pump arms at a 45* angle. Reminds runners that they need to run close to the inside of the track so they are not running a further distance than the other runners.
Explain how a waterfall start works.
Fitness:
Teacher led exercises.
Leg stretches, toe touches, pull leg back behind, twist, arm stretches.
Push ups and abdominal exercises. / Spend extra time stretching legs.
800 M. Run:
You do not need to coach forward lean. Forward lean is simply a function of acceleration. When the body accelerates, it will lean forward. When acceleration ends, the torso should be erect. Acceleration is accomplished in the first several strides of a distance race. After that, the position of the torso should be erect, directly above the hips. When running, each leg swings forward-and-back like a pendulum. The sweep of that pendulum swing is the length of the stride, which is determined by the height to which the knee swings forward. When running erect, the weight is centered in the body just above the hips. Leaning forward lowers the center of mass. You cannot lift your knees any higher than your center of mass, so lowering the center of mass by leaning forward restricts knee lift, which in turn will decrease the length of the stride.
Arm Action:
The arms get everything moving in the direction you want to go – forward. Swinging the arms straight forward and back, or past the mid-line of the body, causes the shoulders to rotate, restricting the free swing of the hips. Shruging the shoulders during arm swing creates shoulder rotation. To keep the shoulders square while running, the arms should move forward and back with the hands moving forward from a point just behind the hips slightly across the chest, up to a point near the shoulders. The hands should stay relaxed, clenching your fists causes the body to tense up.
Footstrike:
The middle of the foot should strike the ground with the runner’s weight toward the ball of the foot. A full footed footstrike puts the foot under the hips with the leg in a bent, weight-bearing position. This enhances a rapid forward weight transfer as the leg fully extends off the ball of the foot into the next stride.
Breathing:
Take deeper breaths, and keep the chest open by running erect with your chest out and shoulders back. Relax, take deep abdominal breaths, and breathe through both your nose and mouth. / Coaching Word cues:
Running Posture:
-“Sit up.”
- “Run tall.”
-“Head up – chin slightly tucked.”
-“Chest out – shoulders back.”
Arm-Action:
-“Let the shoulders hang loose and relaxed.”
-“Hands cupped and relaxed.”
-“Hands down – palms up.”
Footstrike:
-“Flat landing – weight forward.”
-“Stay off your heels.”
Relax:
-“Run smooth and loose.”
-“Loose hands – loose jaw.”
-“Get comfortable.”
To Accelerate and Sprint:
-“Quick arms – short strides.”
-“Hands up – thumbs up.”
-“Drive off the balls of your feet.”
Closure:
Have students run the 800 Meter Run. Remind them this is not a laned event. Stay close to the curb except to pass someone.
Record scores of students so they will know if they qualify for the school meet. / Pump arms hard and drive knees. Especially when finishing last lap in order to have energy to finish strong to the end.
DATE: _Day 4 - 100 Meter Dash EQUIPMENT: Track , Stop Watch, Recording Paper.
UNIT: Track & Field Day: 4 of 15 LOCATION: Track
STANDARDS: ST. 1: 1PA-E1-PO1, 1PA-E2-PO2, 1PA-E3-PO1, ST. 2: 2PA-E2-PO1, ST. 6: 6PA-E1-PO2, ST. 1: 1PA-E5-PO1, ST. 5: 5PA-E4-PO1, ST. 2: 2PA-E1-PO2, ST. 2: 2-PA-E2-PO2, ST. 4: 4PA-E2-PO1.
OBJECTIVE: To learn specific track skills in each of the 11 track events. To learn how to run more efficiently in sprint and long distance races. To demonstrate proper social interactions with peers while becoming more physically fit while participating.
ACTIVITIES / CUE PHRASES/INSTRUCTIONS
Intro:
The 100 Meter Dash is one fourth of the track. It is run on the straight side of the track and it is run as a sprint. / Drive arms and legs. The faster you pump your arms the faster your legs will go. Pump arms at a 90* angle.
Fitness:
Teacher led exercises.
Leg stretches, toe touches, pull leg back behind, twist, arm stretches.
Push ups and abdominal exercises. / Spend extra time stretching legs.
Lesson Focus:
100 M. Dash
The classic lean of sprinting is a function of acceleration (i.e. when sprinters accelerate, they lean forward). When acceleration ends (after 40-60 meters in a 100 M. race and sooner in the longer sprint races), the torso should be upright with the head and shoulders directly above the hips. Attempting to lean forward when not accelerating will actually cause a sprinter to decelerate by lowering the center-of-mass and knee lift, thereby shortening the stride. You don’t need to coach forward lean.