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Updated 11 Mar 2026
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Master Athletics Skills: Running, Jumping, and Throwing
1 / 6
Introduction to Athletics
Ever wondered why athletics is such a big deal at the Olympics? Athletics tests the fundamental human abilities of running, jumping and throwing. When you participate in athletics, you're developing multiple fitness components at once!
Track events are all about racing and are measured by time. These include sprints (short, fast races like 100m) and middle distance events (like 800m) that require both speed and endurance. Field events include jumps and throws, all measured by distance or height.
Some key terms you'll need to know: a foul is when you break a rule (like stepping over the line in long jump), a Personal Best (PB) is your best ever performance, and stance refers to how you position your body before starting.
Quick Tip: Athletics is a brilliant way to discover your natural talents - you might be surprised to find you excel at an event you've never tried before!
Sprinting Technique
The start can make or break your sprint! When you hear "On your marks," position your hands just behind the start line with your back knee on the ground. At "Set," lift your hips higher than your shoulders with your weight forward - this is the power position.
When you hear "Go!" or the starting gun, push off explosively with both feet. Keep low for the first 10-15 metres (this is called the drive phase), then gradually rise to an upright running position. Remember to pump your arms from the shoulders, not just the elbows, and keep your knees high.
For the finish, run straight through the line at full speed. A common mistake is slowing down just before the finish - this can cost you vital seconds!
Remember: In sprinting, your reaction time at the start can be just as important as your top speed during the race.
Middle Distance and Jumping Events
Middle distance races require clever pacing - if you sprint from the start, you'll run out of energy! The first lap is typically a bit faster, then you settle into a steady rhythm. Keep your breathing deep and controlled, and maintain a relaxed running form with efficient strides.
Long jump is all about combining speed with precise technique. It has four key phases: the approach run (building momentum), the take-off (planting your foot on the board without going over), the flight (bringing your knees up to your chest), and the landing (extending your feet forward and falling forwards).
The high jump uses the Fosbury Flop technique. You run a J-shaped approach, jump off one foot, and twist to go over the bar backwards. You arch your back to get your hips over, then kick your legs up to clear the bar. Always land on your upper back on the mat.
Safety first: Never attempt the Fosbury Flop without proper landing mats and teacher supervision!
Throwing Events
Shot put is a push, not a throw! Hold the shot at the base of your fingers against your neck, tucked under your jaw. The power comes from your legs and body rotation, not just your arm. Start facing away from the throwing area, then "glide" across the circle before pushing the shot at roughly a 45-degree angle.
For javelin, grip the corded middle section and hold it above your shoulder. After your run-up, plant your front foot firmly and bring your throwing arm forward, leading with the elbow. Release the javelin up and over your head in a smooth motion.
Safety is absolutely crucial in throwing events. Never throw when someone is in the landing area, always check behind you, and carry the javelin vertically. Wait for your teacher to say it's safe before collecting equipment.
Technique tip: In shot put, remember it's a PUSH from the neck with your elbow high - not a throw from behind your ear like a ball!
Event Checklists and Safety
Having a mental checklist for each event helps you remember the key steps. For the 100m sprint: warm up, set blocks correctly, position properly for "On your marks" and "Set," explode out at "Go," maintain good form, and run through the finish line.
For long jump: mark your run-up starting point, maintain controlled speed, hit (not cross) the take-off board, drive your knee and arms up, bring knees to chest mid-air, extend feet for landing, and fall forwards.
Always do a proper warm-up before any athletic activity. This should include light jogging followed by dynamic stretches like leg swings. After your session, cool down with static stretches to help your muscles recover.
Practice makes progress: Don't expect perfection straight away. Athletics techniques develop through repeated practice and applying feedback from your teacher.
Safety Tips and Key Points to Remember
Safety rules exist for good reason in athletics. Always stay in your lane during races and never walk across the track during an event. For throws, ensure the landing area is completely clear before anyone throws, and only collect equipment when your teacher gives permission.
Common mistakes include standing up too quickly in sprints , stuttering before the long jump board , and throwing the shot put like a ball (remember it's a push from the neck).
Athletics combines track events (running) and field events , each with specific techniques. Sprints need explosive power, middle distance requires pacing, jumps need speed plus technique, and throws demand proper form and safety awareness. Your goal is always to improve your own Personal Best.
Final thought: Every champion started as a beginner. Focus on improving your technique and personal performance rather than just comparing yourself to others.
We thought you’d never ask...
What is the Knowunity AI companion?
Our AI companion is specifically built for the needs of students. Based on the millions of content pieces we have on the platform we can provide truly meaningful and relevant answers to students. But its not only about answers, the companion is even more about guiding students through their daily learning challenges, with personalised study plans, quizzes or content pieces in the chat and 100% personalisation based on the students skills and developments.
Where can I download the Knowunity app?
You can download the app in the Google Play Store and in the Apple App Store.
Is Knowunity really free of charge?
That's right! Enjoy free access to study content, connect with fellow students, and get instant help – all at your fingertips.
Can't find what you're looking for? Explore other subjects.
Students love us — and so will you.
4.6/5
App Store
4.7/5
Google Play
The app is very easy to use and well designed. I have found everything I was looking for so far and have been able to learn a lot from the presentations! I will definitely use the app for a class assignment! And of course it also helps a lot as an inspiration.
Stefan S
iOS user
This app is really great. There are so many study notes and help [...]. My problem subject is French, for example, and the app has so many options for help. Thanks to this app, I have improved my French. I would recommend it to anyone.
Samantha Klich
Android user
Wow, I am really amazed. I just tried the app because I've seen it advertised many times and was absolutely stunned. This app is THE HELP you want for school and above all, it offers so many things, such as workouts and fact sheets, which have been VERY helpful to me personally.
Anna
iOS user
I think it’s very much worth it and you’ll end up using it a lot once you get the hang of it and even after looking at others notes you can still ask your Artificial intelligence buddy the question and ask to simplify it if you still don’t get it!!! In the end I think it’s worth it 😊👍 ⚠️Also DID I MENTION ITS FREEE YOU DON’T HAVE TO PAY FOR ANYTHING AND STILL GET YOUR GRADES IN PERFECTLY❗️❗️⚠️
Thomas R
iOS user
Knowunity is the BEST app I’ve used in a minute. This is not an ai review or anything this is genuinely coming from a 7th grade student (I know 2011 im young) but dude this app is a 10/10 i have maintained a 3.8 gpa and have plenty of time for gaming. I love it and my mom is just happy I got good grades
Brad T
Android user
Not only did it help me find the answer but it also showed me alternative ways to solve it. I was horrible in math and science but now I have an a in both subjects. Thanks for the help🤍🤍
David K
iOS user
The app's just great! All I have to do is enter the topic in the search bar and I get the response real fast. I don't have to watch 10 YouTube videos to understand something, so I'm saving my time. Highly recommended!
Sudenaz Ocak
Android user
In school I was really bad at maths but thanks to the app, I am doing better now. I am so grateful that you made the app.
Greenlight Bonnie
Android user
I found this app a couple years ago and it has only gotten better since then. I really love it because it can help with written questions and photo questions. Also, it can find study guides that other people have made as well as flashcard sets and practice tests. The free version is also amazing for students who might not be able to afford it. Would 100% recommend
Aubrey
iOS user
Best app if you're in Highschool or Junior high. I have been using this app for 2 school years and it's the best, it's good if you don't have anyone to help you with school work.😋🩷🎀
Marco B
iOS user
THE QUIZES AND FLASHCARDS ARE SO USEFUL AND I LOVE Knowunity AI. IT ALSO IS LITREALLY LIKE CHATGPT BUT SMARTER!! HELPED ME WITH MY MASCARA PROBLEMS TOO!! AS WELL AS MY REAL SUBJECTS ! DUHHH 😍😁😲🤑💗✨🎀😮
Elisha
iOS user
This app is phenomenal down to the correct info and the various topics you can study! I greatly recommend it for people who struggle with procrastination and those who need homework help. It has been perfectly accurate for world 1 history as far as I’ve seen! Geometry too!
Paul T
iOS user
The app is very easy to use and well designed. I have found everything I was looking for so far and have been able to learn a lot from the presentations! I will definitely use the app for a class assignment! And of course it also helps a lot as an inspiration.
Stefan S
iOS user
This app is really great. There are so many study notes and help [...]. My problem subject is French, for example, and the app has so many options for help. Thanks to this app, I have improved my French. I would recommend it to anyone.
Samantha Klich
Android user
Wow, I am really amazed. I just tried the app because I've seen it advertised many times and was absolutely stunned. This app is THE HELP you want for school and above all, it offers so many things, such as workouts and fact sheets, which have been VERY helpful to me personally.
Anna
iOS user
I think it’s very much worth it and you’ll end up using it a lot once you get the hang of it and even after looking at others notes you can still ask your Artificial intelligence buddy the question and ask to simplify it if you still don’t get it!!! In the end I think it’s worth it 😊👍 ⚠️Also DID I MENTION ITS FREEE YOU DON’T HAVE TO PAY FOR ANYTHING AND STILL GET YOUR GRADES IN PERFECTLY❗️❗️⚠️
Thomas R
iOS user
Knowunity is the BEST app I’ve used in a minute. This is not an ai review or anything this is genuinely coming from a 7th grade student (I know 2011 im young) but dude this app is a 10/10 i have maintained a 3.8 gpa and have plenty of time for gaming. I love it and my mom is just happy I got good grades
Brad T
Android user
Not only did it help me find the answer but it also showed me alternative ways to solve it. I was horrible in math and science but now I have an a in both subjects. Thanks for the help🤍🤍
David K
iOS user
The app's just great! All I have to do is enter the topic in the search bar and I get the response real fast. I don't have to watch 10 YouTube videos to understand something, so I'm saving my time. Highly recommended!
Sudenaz Ocak
Android user
In school I was really bad at maths but thanks to the app, I am doing better now. I am so grateful that you made the app.
Greenlight Bonnie
Android user
I found this app a couple years ago and it has only gotten better since then. I really love it because it can help with written questions and photo questions. Also, it can find study guides that other people have made as well as flashcard sets and practice tests. The free version is also amazing for students who might not be able to afford it. Would 100% recommend
Aubrey
iOS user
Best app if you're in Highschool or Junior high. I have been using this app for 2 school years and it's the best, it's good if you don't have anyone to help you with school work.😋🩷🎀
Marco B
iOS user
THE QUIZES AND FLASHCARDS ARE SO USEFUL AND I LOVE Knowunity AI. IT ALSO IS LITREALLY LIKE CHATGPT BUT SMARTER!! HELPED ME WITH MY MASCARA PROBLEMS TOO!! AS WELL AS MY REAL SUBJECTS ! DUHHH 😍😁😲🤑💗✨🎀😮
Elisha
iOS user
This app is phenomenal down to the correct info and the various topics you can study! I greatly recommend it for people who struggle with procrastination and those who need homework help. It has been perfectly accurate for world 1 history as far as I’ve seen! Geometry too!
Paul T
iOS user
Master Athletics Skills: Running, Jumping, and Throwing
Athletics (or track and field) is one of the oldest sports around, focusing on running, jumping and throwing events. It's fantastic for building all-round fitness including speed, strength and endurance. Athletics is divided into track events (races) and field events... Show more
Introduction to Athletics
Ever wondered why athletics is such a big deal at the Olympics? Athletics tests the fundamental human abilities of running, jumping and throwing. When you participate in athletics, you're developing multiple fitness components at once!
Track events are all about racing and are measured by time. These include sprints (short, fast races like 100m) and middle distance events (like 800m) that require both speed and endurance. Field events include jumps and throws, all measured by distance or height.
Some key terms you'll need to know: a foul is when you break a rule (like stepping over the line in long jump), a Personal Best (PB) is your best ever performance, and stance refers to how you position your body before starting.
Quick Tip: Athletics is a brilliant way to discover your natural talents - you might be surprised to find you excel at an event you've never tried before!
Sign up to see the contentIt's free!
Access to all documents
Improve your grades
Join milions of students
By signing up you accept Terms of Service and Privacy Policy
Sprinting Technique
The start can make or break your sprint! When you hear "On your marks," position your hands just behind the start line with your back knee on the ground. At "Set," lift your hips higher than your shoulders with your weight forward - this is the power position.
When you hear "Go!" or the starting gun, push off explosively with both feet. Keep low for the first 10-15 metres (this is called the drive phase), then gradually rise to an upright running position. Remember to pump your arms from the shoulders, not just the elbows, and keep your knees high.
For the finish, run straight through the line at full speed. A common mistake is slowing down just before the finish - this can cost you vital seconds!
Remember: In sprinting, your reaction time at the start can be just as important as your top speed during the race.
Sign up to see the contentIt's free!
Access to all documents
Improve your grades
Join milions of students
By signing up you accept Terms of Service and Privacy Policy
Middle Distance and Jumping Events
Middle distance races require clever pacing - if you sprint from the start, you'll run out of energy! The first lap is typically a bit faster, then you settle into a steady rhythm. Keep your breathing deep and controlled, and maintain a relaxed running form with efficient strides.
Long jump is all about combining speed with precise technique. It has four key phases: the approach run (building momentum), the take-off (planting your foot on the board without going over), the flight (bringing your knees up to your chest), and the landing (extending your feet forward and falling forwards).
The high jump uses the Fosbury Flop technique. You run a J-shaped approach, jump off one foot, and twist to go over the bar backwards. You arch your back to get your hips over, then kick your legs up to clear the bar. Always land on your upper back on the mat.
Safety first: Never attempt the Fosbury Flop without proper landing mats and teacher supervision!
Sign up to see the contentIt's free!
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Improve your grades
Join milions of students
By signing up you accept Terms of Service and Privacy Policy
Throwing Events
Shot put is a push, not a throw! Hold the shot at the base of your fingers against your neck, tucked under your jaw. The power comes from your legs and body rotation, not just your arm. Start facing away from the throwing area, then "glide" across the circle before pushing the shot at roughly a 45-degree angle.
For javelin, grip the corded middle section and hold it above your shoulder. After your run-up, plant your front foot firmly and bring your throwing arm forward, leading with the elbow. Release the javelin up and over your head in a smooth motion.
Safety is absolutely crucial in throwing events. Never throw when someone is in the landing area, always check behind you, and carry the javelin vertically. Wait for your teacher to say it's safe before collecting equipment.
Technique tip: In shot put, remember it's a PUSH from the neck with your elbow high - not a throw from behind your ear like a ball!
Sign up to see the contentIt's free!
Access to all documents
Improve your grades
Join milions of students
By signing up you accept Terms of Service and Privacy Policy
Event Checklists and Safety
Having a mental checklist for each event helps you remember the key steps. For the 100m sprint: warm up, set blocks correctly, position properly for "On your marks" and "Set," explode out at "Go," maintain good form, and run through the finish line.
For long jump: mark your run-up starting point, maintain controlled speed, hit (not cross) the take-off board, drive your knee and arms up, bring knees to chest mid-air, extend feet for landing, and fall forwards.
Always do a proper warm-up before any athletic activity. This should include light jogging followed by dynamic stretches like leg swings. After your session, cool down with static stretches to help your muscles recover.
Practice makes progress: Don't expect perfection straight away. Athletics techniques develop through repeated practice and applying feedback from your teacher.
Sign up to see the contentIt's free!
Access to all documents
Improve your grades
Join milions of students
By signing up you accept Terms of Service and Privacy Policy
Safety Tips and Key Points to Remember
Safety rules exist for good reason in athletics. Always stay in your lane during races and never walk across the track during an event. For throws, ensure the landing area is completely clear before anyone throws, and only collect equipment when your teacher gives permission.
Common mistakes include standing up too quickly in sprints , stuttering before the long jump board , and throwing the shot put like a ball (remember it's a push from the neck).
Athletics combines track events (running) and field events , each with specific techniques. Sprints need explosive power, middle distance requires pacing, jumps need speed plus technique, and throws demand proper form and safety awareness. Your goal is always to improve your own Personal Best.
Final thought: Every champion started as a beginner. Focus on improving your technique and personal performance rather than just comparing yourself to others.
We thought you’d never ask...
What is the Knowunity AI companion?
Our AI companion is specifically built for the needs of students. Based on the millions of content pieces we have on the platform we can provide truly meaningful and relevant answers to students. But its not only about answers, the companion is even more about guiding students through their daily learning challenges, with personalised study plans, quizzes or content pieces in the chat and 100% personalisation based on the students skills and developments.
Where can I download the Knowunity app?
You can download the app in the Google Play Store and in the Apple App Store.
Is Knowunity really free of charge?
That's right! Enjoy free access to study content, connect with fellow students, and get instant help – all at your fingertips.
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4.6/5
App Store
4.7/5
Google Play
The app is very easy to use and well designed. I have found everything I was looking for so far and have been able to learn a lot from the presentations! I will definitely use the app for a class assignment! And of course it also helps a lot as an inspiration.
Stefan S
iOS user
This app is really great. There are so many study notes and help [...]. My problem subject is French, for example, and the app has so many options for help. Thanks to this app, I have improved my French. I would recommend it to anyone.
Samantha Klich
Android user
Wow, I am really amazed. I just tried the app because I've seen it advertised many times and was absolutely stunned. This app is THE HELP you want for school and above all, it offers so many things, such as workouts and fact sheets, which have been VERY helpful to me personally.
Anna
iOS user
I think it’s very much worth it and you’ll end up using it a lot once you get the hang of it and even after looking at others notes you can still ask your Artificial intelligence buddy the question and ask to simplify it if you still don’t get it!!! In the end I think it’s worth it 😊👍 ⚠️Also DID I MENTION ITS FREEE YOU DON’T HAVE TO PAY FOR ANYTHING AND STILL GET YOUR GRADES IN PERFECTLY❗️❗️⚠️
Thomas R
iOS user
Knowunity is the BEST app I’ve used in a minute. This is not an ai review or anything this is genuinely coming from a 7th grade student (I know 2011 im young) but dude this app is a 10/10 i have maintained a 3.8 gpa and have plenty of time for gaming. I love it and my mom is just happy I got good grades
Brad T
Android user
Not only did it help me find the answer but it also showed me alternative ways to solve it. I was horrible in math and science but now I have an a in both subjects. Thanks for the help🤍🤍
David K
iOS user
The app's just great! All I have to do is enter the topic in the search bar and I get the response real fast. I don't have to watch 10 YouTube videos to understand something, so I'm saving my time. Highly recommended!
Sudenaz Ocak
Android user
In school I was really bad at maths but thanks to the app, I am doing better now. I am so grateful that you made the app.
Greenlight Bonnie
Android user
I found this app a couple years ago and it has only gotten better since then. I really love it because it can help with written questions and photo questions. Also, it can find study guides that other people have made as well as flashcard sets and practice tests. The free version is also amazing for students who might not be able to afford it. Would 100% recommend
Aubrey
iOS user
Best app if you're in Highschool or Junior high. I have been using this app for 2 school years and it's the best, it's good if you don't have anyone to help you with school work.😋🩷🎀
Marco B
iOS user
THE QUIZES AND FLASHCARDS ARE SO USEFUL AND I LOVE Knowunity AI. IT ALSO IS LITREALLY LIKE CHATGPT BUT SMARTER!! HELPED ME WITH MY MASCARA PROBLEMS TOO!! AS WELL AS MY REAL SUBJECTS ! DUHHH 😍😁😲🤑💗✨🎀😮
Elisha
iOS user
This app is phenomenal down to the correct info and the various topics you can study! I greatly recommend it for people who struggle with procrastination and those who need homework help. It has been perfectly accurate for world 1 history as far as I’ve seen! Geometry too!
Paul T
iOS user
The app is very easy to use and well designed. I have found everything I was looking for so far and have been able to learn a lot from the presentations! I will definitely use the app for a class assignment! And of course it also helps a lot as an inspiration.
Stefan S
iOS user
This app is really great. There are so many study notes and help [...]. My problem subject is French, for example, and the app has so many options for help. Thanks to this app, I have improved my French. I would recommend it to anyone.
Samantha Klich
Android user
Wow, I am really amazed. I just tried the app because I've seen it advertised many times and was absolutely stunned. This app is THE HELP you want for school and above all, it offers so many things, such as workouts and fact sheets, which have been VERY helpful to me personally.
Anna
iOS user
I think it’s very much worth it and you’ll end up using it a lot once you get the hang of it and even after looking at others notes you can still ask your Artificial intelligence buddy the question and ask to simplify it if you still don’t get it!!! In the end I think it’s worth it 😊👍 ⚠️Also DID I MENTION ITS FREEE YOU DON’T HAVE TO PAY FOR ANYTHING AND STILL GET YOUR GRADES IN PERFECTLY❗️❗️⚠️
Thomas R
iOS user
Knowunity is the BEST app I’ve used in a minute. This is not an ai review or anything this is genuinely coming from a 7th grade student (I know 2011 im young) but dude this app is a 10/10 i have maintained a 3.8 gpa and have plenty of time for gaming. I love it and my mom is just happy I got good grades
Brad T
Android user
Not only did it help me find the answer but it also showed me alternative ways to solve it. I was horrible in math and science but now I have an a in both subjects. Thanks for the help🤍🤍
David K
iOS user
The app's just great! All I have to do is enter the topic in the search bar and I get the response real fast. I don't have to watch 10 YouTube videos to understand something, so I'm saving my time. Highly recommended!
Sudenaz Ocak
Android user
In school I was really bad at maths but thanks to the app, I am doing better now. I am so grateful that you made the app.
Greenlight Bonnie
Android user
I found this app a couple years ago and it has only gotten better since then. I really love it because it can help with written questions and photo questions. Also, it can find study guides that other people have made as well as flashcard sets and practice tests. The free version is also amazing for students who might not be able to afford it. Would 100% recommend
Aubrey
iOS user
Best app if you're in Highschool or Junior high. I have been using this app for 2 school years and it's the best, it's good if you don't have anyone to help you with school work.😋🩷🎀
Marco B
iOS user
THE QUIZES AND FLASHCARDS ARE SO USEFUL AND I LOVE Knowunity AI. IT ALSO IS LITREALLY LIKE CHATGPT BUT SMARTER!! HELPED ME WITH MY MASCARA PROBLEMS TOO!! AS WELL AS MY REAL SUBJECTS ! DUHHH 😍😁😲🤑💗✨🎀😮
Elisha
iOS user
This app is phenomenal down to the correct info and the various topics you can study! I greatly recommend it for people who struggle with procrastination and those who need homework help. It has been perfectly accurate for world 1 history as far as I’ve seen! Geometry too!
Paul T
iOS user