ATHLETICS

Sub-Strand 2.1: Sprints  

1. Starts:
   1. Bunch Start:
      1. Feet close together behind the starting line.
      1. Hands shoulder-width apart, fingers forming an arch.  Knees bent, body leaning forward.

Bunch start position 

• Medium Start:
  • Front foot slightly behind the starting line.
  • Back knee positioned midway between the front foot and hands.  Hands and body position similar to the bunch start.

Medium start position 

• Elongated Start:
  • Front foot well behind the starting line.
  • Back knee positioned further back than in the medium start.

Elongated start position 

• Acceleration:
  • Body Position:
    • Lean forward from the start.
    • Gradually straighten the body as speed increases.

Sprinter accelerating with proper body position 

• Leg Action:
  • Drive knees high.
  • Powerful push-off from the ground.
  • Short, quick strides initially.
  • Increasing stride length as speed builds.
  • Arm Action:
    • Drive arms forward and backward in opposition to the legs.
    • Elbows bent at approximately 90 degrees.

sprinter with proper leg and arm action 

• Finish – Dip:
  • Technique: 

o Lean forward at the finish line. o Thrust the chest forward as the line is crossed. o Arms swing backward for momentum.

sprinter performing a dip finish 

Practical Activities:

• Observe live or virtual performances of sprint races, while keenly observing the sprint start of bunch, medium and elongated starts.
  • Demonstrate the bunch start in sprints.
  • Demonstrate medium start in sprints.
  • Demonstrate elongated start in sprint.
  • Demonstrate the body position, leg and arm action, during acceleration in a sprint race.
  • Demonstrate the body position, leg and arm action, during a dip finish in a sprint race.
  • Take turns to practise the bunch, medium and elongated starts with peers.
  • Participate in sprint races applying the starts and the running skills while observing safety.
  • Observe and give feedback on each other’s performance as they practise the starts and running skills.

Suggested Key Inquiry Questions:

1. Why is it crucial to accelerate and maintain body alignment during sprints?   Acceleration maximizes speed over a short distance.

• Proper body alignment minimizes air resistance and ensures efficient force transfer.
  • Proper technique prevents injury.

2. Why is participating in sprinting events beneficial in Kenya?   Showcases Kenyan athletic talent on the global stage.

• Promotes physical fitness and healthy lifestyles.
  • Creates opportunities for athletes to pursue professional careers.
  • Boosts national pride.
  • Provides entertainment. Sub-Strand 2.2: Long Jump (10 Lessons)
• Facility and Equipment:
  • Facility:
    • Runway: 40m long, 1.22m wide.
    • Take-off board: 1.22m long, 20cm wide.  Landing pit: Filled with sand.

Long jump runway and landing pit 

• Equipment:
  • Measuring tape.
  • Rake (for the landing pit).
  • Take-off board indicators.

Take off board. 

• Long Jump Techniques:
  • Approach:
    • Accelerated run towards the take-off board.  Maintain consistent speed and rhythm.

Long jumper running down the runway 

• Take-off:
  • Plant the take-off foot on the board.
  • Drive the opposite knee upward.
  • Swing arms upward for momentum.

Long jumper taking off from the board 

• Flight:
  • Hang technique: Body arched, legs extended forward.
  • Hitch-kick technique: Legs cycle in a running motion in the air.

long jumper in the hang technique 

• Landing:
  • Extend legs forward, raise arms.
  • Land on both feet, bending knees to absorb impact.

long jumper landing in the sand pit 

• Recovery:
  • Move forward out of the landing pit to avoid affecting the measured distance.
  • Maintain balance after landing.

Practical Activities:

• Observe pictures or real Long jump facilities and take note of the equipment used.
• Search and watch video clips or live demonstration of Long jump.
• Demonstrate the hang and hitch kick techniques following the approach, take off, flight, landing and recovery phases in Long jump while observing safety.
• Practice the hang and hitch kick techniques by following the phases of approach, take off, flight, landing and recovery in Long jump while using the runway.
• Collaboratively, play a mini Long Jump games while applying the techniques learnt.
• Share feedback on own and others’ performance in Long jump.

Suggested Key Inquiry Questions:

1. How do Long jump phases assist in the development of skills?
   1. Each phase focuses on specific skills: approach for speed, take-off for power, flight for balance and technique, and landing for safety.
   1. Breaking down the jump into phases allows for focused practice and skill development.
   1. It allows for easier identification of areas that need improvement.
2. How is safety enhanced in Long jump?
   1. Proper landing technique to prevent injuries.
   1. Well-maintained landing pit with soft sand.
   1. Clear runway and take-off area.
   1. Proper warm-up and cool-down exercises.  Awareness of surroundings. Sub-Strand 2.3: Javelin Throw (10 Lessons)
3. Facility and Equipment:
   1. Facility:
      1. Runway: 30-36.5m long, 4m wide.
      1. Throwing arc: 8m radius.
      1. Landing sector: 29-degree angle.

Javelin throwing sector 

• Equipment:
  • Javelin (various weights and lengths).

• Measuring tape.

• Flags or markers.

• Javelin Throw Techniques:
  • Grip:
    • American grip, Finnish grip, or fork grip.
    • Hold the javelin behind the binding with the index finger or middle finger along the shaft.
    • [Image showing a correct Javelin grip]  Carriage: 
    • Javelin held above the shoulder, parallel to the runway.
    • Elbow bent, tip pointing forward.
    • [Image showing a correct javelin carriage]  Approach: 
    • Accelerated run towards the throwing arc.  Maintain balance and rhythm.

Javelin throwers approach run 

• Crossover:
  • Plant the left foot (for right-handed throwers) and begin the throwing motion.
  • Rotate the hips and shoulders.

Javelin thrower in crossover phase. 

• Release: 

 Extend the arm and release the javelin at a 30-35 degree angle.  Snap the wrist for maximum distance.

Javelin thrower releasing the javelin 

• Follow Through:
  • Continue the throwing motion, landing on the right foot (for right-handed throwers).
  • Maintain balance.

Javelin thrower in the follow through phase 

Practical Activities:

• Observe pictures or real Javelin throwing sector and to familiarise with the facility and equipment, techniques and safety.
  • Use digital devices to search and watch videos on Javelin throw.
  • Demonstrate the grip, carriage, approach, cross over, release and follow through in Javelin throw while observing safety.
  • Practice Javelin throw following the phases: grip, carriage approach, cross over, release and follow through.
  • Acknowledge own and others’ Javelin throwing skills.

Suggested Key Inquiry Questions:

1. How has Javelin throwing benefited the athletes?
   1. Develops upper body strength and coordination.
   1. Enhances overall athleticism.
   1. Provides opportunities for competition and achievement.
   1. Can lead to professional athletic careers.  Promotes discipline and focus.
   1. How can safety be enhanced in Javelin throw?   Proper warm-up and cool-down exercises.
      1. Designated throwing sector and landing area.
      1. Ensuring no one is in the landing area during throws.
      1. Proper grip and throwing technique.
      1. Supervision by qualified instructors.
      1. Adhering to safety rules and guidelines.

Grade 10 Complete Notes CBC Senior School