Athletics - Running PDF

ATHLETICS 1 Running INTERESTING FACTS...

ATHLETICS 1 Running INTERESTING FACTS Thomas Burke from USA was the first winner of the 100 m dash. He took 12 seconds to finish the race in the 1896 Olympic Games in Athens. Sprint events in trackand field cormpetitions were introduced in Summer the Olympics in 1896 for men and in 1964 for women Dutee Chand is India's fastest woman.Shewon the 100 m gold at Khelo India University Garnes. Modern competitive running ranges from sprints to grueling long-distance and marathon races. ABOUT RUNNING shortest time. Running is a fitness activity that involves movement Running not only makes us physically it but of the entire body.It is the fastest way of moving on it alsoimproves our mental health It helps in foot. In the sports field, running is a gait in which reducing stress and anxiety and also improvesour atsome point both feet are off the ground at the heart health. same time. Running is a primary component of the Beginners learn and practice running track-and-field events. Track-and-field events are techniques to improve their physical stamina among the oldest of all sporting competitions. They and to be able to run at their maximum speed are also the simplest of all sporting competitions in At the proficiency level, athletes can run varying which not much equipment is needed. distances with their highest speed. They begin in In running races, the sprinters apply their an appropriate manner and run ina strategic way strategies, poise themselves at the starting line, wait to win the race. They practice regulariy to increase for the signal, run on their assigned tracks and their muscular strength try and endurance to touch the finish line before their competitors do. RULES OF THE SPORT Generally, ouldoor sprints take place for distances of 100 m, 200 m and 400 m and indoor sprints take 1. Take a proper stance and follow the place for 60 m. The fastest man or woman inthe instructions-On Your Marks,Set and G world is the one who wins the 100 m race with the along with the starter s pistul signal Running  or he/she runs Sprinters were added in the 1912Games. Women's 2. If runner takes a false a start the track, he/she will sprint events were added in the 1912Games. Since inside the inner curve of then, many changeshave taken place in the sprint be disqualified. events. For instarnce, earlier,sprinters started the 3 Runners shouldn't impede other competitors race in the standing position, while now, they start path while running. They should know the it in crouch position. New synthetic tracks were proper way of taking a 'cut' or 'pass. introduced in 1956 and starting blocks came into The runners should run in the right direction 4. use from 1984. The international governing body set by the authorities. for all athletic events (which include running) is his/her allotted World Athletics with Monaco. 5. runner should stay within A its headquarters in lane from start to finish. He/She cannot BASIC REQUIREMENT/EQUIPMENT suddenly stop or stand on the track in between the race. Running requires a few equipments 6. A runner cannot run inside the inner curve of + A safe and large enough area for running in the track. which lanes are marked properly. run spiked The competitors should wear good quality, 7. Competitors are allowed to in shoes. light weight shoes, shorts and clothing because or inappropriate shoes slow should complete the race heavy clothing 8. All the competitors down the runnersand can harm their feet. or reach the finish line to avoid the risk of Cones, markers and whistles. losing points. recorded to 1/10Oth of a second Heart-rate monitor, stopwatch and measuring 9. The time is of a second in tapes. in photo finish and 1/1Oth wristwatch. + Coloured flags. the finish line in the 10. The runner who reaches Batons for relay races. declared the winner of the race. finish line. least time is A long rope to make for the HISTORY OF THE SPORT SPACE-TASK-EQUIPMENT-PEOPLE (STEP) is believed that our ancestors developed the Use STEP encourage the students to take part in to It about 2.6 million Make these ability to run for long distances the running activities in large number. to hunt animals. modifications or devise your own. years ago,probably in order Between 776and 724 BCE, running was the first Space It is believed that ever eventof the Olympic Games. 490 BCE, aGreek soldier named Pheidippides + Increase or decrease the distances to be the students in the race. The in firish Athens, a distance of covered by ran from Marathonto news. In lineshould not be changed. The starting point about 25 miles, to deliver a military the abiity and was intrToduced in the should be adjusted accordingto 1896, the 'marathon'race age of the students. Olympic Games to pay tribute to Pheidippides. The race was from Marathon Bridge to Olympic + For wheelchair users, enough spaceshould be Stadium in Athens. In 1908, the marathon held provided in the lanes. should be at the London Olympics was for a distance Switzer became the of first + Students with visual standing impairment at different helped by the guides 26.2 miles. Kathrine Woman enter the Boston Marathon in the 1970s. to spotsor by the sighted runners. Competitive running grew in the religious Task festivals in various parts of the world such as to use different Greece, Fgypt, Asia and Africa. The stadionwas the + The studentsshould bebyallowed pushing like themselves first running event Olympic Games in the Ancient ways of moving using sticks or in 776 BCE. Coroebus of Elis was the first briskly, winner forward, walking of the stadion races. In 1896, there were events alternating with jumps. to start only for 100m and 400 m races, A 200m dash was should be allowed added in 1900 and relay races with teams of four + The students instead ot standing position the race in the Health & Physical Education-X  crouching state. Wheelchair users should take rolling start. For the students having hearing impairment, coloured flags should be used as starting signal. For Relay Races + Use a touch changeover. 4 Let the students carry the baton with two tar Baton changeovet hands. The wheelchair users should be allowed to keep the baton on their lap during the The first runner is trained to start perfectly or race. The students should use adjacent lanes without any false starts. for taking over and they should not skip the lane The baton is first passed on a straight leg. So, for passing the baton. the runner for this be selected on leg should the basis of whether he is good at receiving Outgoing runners should be guided by verbal hints. the baton. It is okay if he is not a very good sprinter on curves and bends. Equipment The next passing of the baton is on the curve. + The surface of the running activities should be So,a short runner should be chosen at this stage flat and even. who can accelerate fast and is good on curves. The grass should be trimmed to make The final runner should be good to run fast movement of wheelchair users easier. under pressure. Other matters like size of the students should People also be considered for making strategies and + Ensure that all the students take part in the choosing the sequence of the relay. running activities. They should improvetheir own capacity to perform at their maximum The Baton Exchange level in the competitions. The must be exchanged in the change baton over zonewhich is 20 m long. Blind exchange PURPOSE OF THE ACTIVITY technique should be practiced well by the Taking part in activities that help the students to students. become active, fast and perfect in the sport. Thereare two methods of passing the baton- the upsweep method and the downsweep Positive Outcome ofthe Activity method. + Willingness to get training and improve the second change-over first change-over skills. Improvement in physical strength and energy. change-over zone Enhancement of self-confidence. acceleration zone Ability to meet personal goals. Relay Races Strategies Applied in Relays change-over point start Generally, one of the strategies used in the relay races is to send the second-fastest runner in the first then the third-fastest runner, place, third change-over the slowest runnerat the third place and finally 400 m track for relay race the fastest runner in the fourth leg. Though, it is not a rule. Downsweep method must be practised for Reviewing the performance of the students passing the baton i.e. the baton being passed and making strategies accordingly to get the from the right hand to the left hand of the best result. receiver. Running  The outgoing runner extends his hand behind D. When the first runner sprints and him at just below shoulder height with his second runner runs tovards D, The reaches B,the palm up, hand flat, fingers together and eyes being tagged by the aimisto other the front. runner. The avoid to between points B and C is the runners reachthe spot increased diistance so that It is the responsibility of the incoming runner to D at the same both control and pass the baton successfully. The end time Test Your Ability of the baton is placed into theoutgoing runner's + Make team 8 or hand using a downward sweeping movement. a of 10 players. Each will run for a set time. player Combine the PRACTICE TIPS covered by all the players distance individually to Considering that the baton changeover is the nmost the score of that team. The have winner is that will cover the the important skill in relay races, it must be practiced furthest distance team thoroughly by the runners. First they should try it Place different obstacles like in the 4x 25m and then in 4 x 50 m. cones, low stools, etc. at cardboard different i boxes, places in the running area. The players will run one by Pick Up Relay one to cross the obstacles. After A pick up relay is a relay race between teas having obstacle by Overcoming an the ist player, the second takes two or more members. As the name suggests, in Over towards the next spot. The team that this race, the runners have to pick objects fromn the inishes the course in the shortest time willbe ground that are placed at different spots. The first the winner. runner comes and picks one object and returns it to the original or start line. After this is completed Create Your Own Activity and Have Fun the second runner comes and repeats the same act. Organise relay races with different teams within This goes on till allthe members come and pick the the school or with other schools in your area, At the end, the time taken and the objects are objects. Include various fun events like dribbling races. counted to declare the winner or the winning team. Runners from one school dribble a ball as fast as they can over 50 m. Then runners from another school begin and try to defeat the first school. INTERESTING FACTS Jim Hines from USA was the first person to break the 10-second mark in the 100 m at the Olympics He completed the 100 m race Pick up relay practice with a record time of 9.95 seconds in the 1968 Games in Mexico City and won the The Relay Race gold medal. Select an area to run, place cones and markers at Jamaican Usain Bolt won the gold athlete different spots having a distance of 10 to 15 m. m medal 100 m dash in three consecutive in Mark the spots as A, B,C and D. Practice the relay Olyrnpics. He won the race with a time o raceby placing the runners at the points A, B,and C 9.81 seconds at the 2016 Olympics in Rio Answerthe following questions. 1. What type of activity is running? What do sprinters do in 2. running races? 3 Write anythree rules of the Revision sport. Time Who was the first winner of the stadion races? 5 Write what you know aboutthe historyof running. 6. What are the basic requirements in running? Health &Physical Education-X  TEAM GAME 18 Volleybal INTERESTING FACTS The notable skills of spike and set were introduced during a match in the Philippines in 1916. The first beach volleyball court was constructed in the 1920s inSanta Monica, California And the first twO-man beach game was played in 1930. in 1948, the first two-man beach tournament was held The Voileyball Hall of Fame was founded in 1971 in Holyoke, Massachusetts it has over 100 honourees including players, coaches, officials and A volleyball match other contributors. before touches the ground. The teammate may it ABOUT VOLLEYBALL volley it back across the net or bat it to a third then Volleyball is a popular sport played between two A team car teammate who volleys it across the net. teams ina rectangular court. The court is divided must be touch the ball only three times before it into two equal halves across the length by a net. returned over the net. The teams players of both Usually, players in each team play on the six field touching the surface of the have to prevent the ball and six other players are kept as substitutes. In court of their side. every team, one of the players is the team captain 25points. Tow and one of them is 'libero'. The libero can be easily A volleyballgameis played for of 2 points Though should be a lead identified as he wears a different dress from the the game, there are needed in the game like spiku other team members. And he is the player who is many skills is a simlk. etc. volleyball perfect in defending but he cannot serve or move blocking, passing, seting strength in which to the front court. quick and entertaining game are required. tactics and motorcoordination Olympi In volleyball, the players use their hands to hit of the part has been a an inflated and forth over the high net. ball back Volleyball regulating Games since 1964. The international Their objective is to try to make the ball land on the Internationale the Fédération I opponent's court within the playing area to win the body of volleyball, in 1947. was founded kor points.To prevent this, a player from the opposing de Volleyball (FIVB), referees team sends the ball up and towards a teammate makes and changes rules, appoints Health & Physical Education-X  international tournaments and conducts cups and world world championships for both catching and holding the ball in hands, doubie wOmen. Earlier, and men it was headquartered in Paris. Its hitting the ball, four times touch of the ball by current headquarters is at the samne team, net touching Switzerland. and foot crossing At the beginning over the boundary line. stage, the students the basic skills learn like passing and receiving. Also, HISTORYOF THE SPORT they learn to play simple 3 touch games with ooperation of the other team the The game of volleyball was invented by William members.In this wav. G Morgan in 1895. Morgan was the physical thev become perfectin anticipatingthe ah of the ball and the actions of the directionand education director at YMCA in Massachusetts the proficiency level, opponents. At who took some elements of basketball, ternnis and they master he offensive and advanced tactics, handball and created the new game for the older defensive play, and participate in strategies, etc. members of the YMCA as an opportunity for competitive games. physical exertion. The game was originally called RULES OF THE SPORT Mintonette' and it was much similar to badminton. The following are the But later, Alfred Halstead renamed it volleyball rules of volleybal: because the objective game was to volley the the 1. The game is played in of a rectangular field ball back and forth over a net. The game spread in separated by a net in the middle. It starts with a coin toss. The Europe and around the world during World War I player from the serving team and became popular after World War II. throws the ball up into the air and hits it to pass over the net in such a it Volleyball was a demonstration sport in the way that it lands in the opposing team's 1924 Olympics. And it was included as an event in court. The opposing team must use a combination of no more the 1964 Tokyo Olympic Games in both mnen and than three contacts with the volleyball to hit women categories. it back to the opponent's side of the net in The Fédération Internationale de Volleyball order to prevent it from getting grounded on (FIVB) the sport's international is their court. governing body. It was founded in 1947. It organised the 2. A volleyball team has 6 players on the court. first World Championship in 1949 for men and 1952 These players take their position 3 in the front for women. line and3in the back line. Volleyball is also a Paralympic 3. A rally continues by passing and receiving sport that is managed by the World Organization Volleyball for the ball until one team groundsthe ball in the Disabled. This organisation is presently opponent's court. Points are awarded to the known as World Para Volley.. winning Any team at the end individual player cannot touch the twice before a throw. of every rally. ball BASIC REQUIREMENT/EQUIPMENT A suitable and safe outdoor or indoor place to 3. The ball is played with the hands and arms and accommodate the players. the players are not allowed to hold or catch the A net or rope to place abovehead level height. ball with their hands though they can hit the A range of balls of different colours and sizes. ball with any of their body part. 6. Lime powder for marking lines. A player cannot block or attack a serve fromon + A coin for tossing. or inside the 10-foot line. After a serve, the front-line players may switch SPACE-TASK-EQUIPMENT-PEOPLE (STEP) their positions at the net. Modify the volleyball activities using STEP to O. The measurement of the court is: include all the students. Try these modifications or your own. Length=59 ft devise Width =29 ft 6 inches Space Height ofthe net =7ft 11% inches for men Train the students in and receiving. serving and 7 feet 4V% inches for women. Increase the size of the court t0 encourage 9 The common faults in a volleyball game are more movement and decrease it to develop quick reflexes of the students. Volleyball  The shapeof the court can be altered. Long and narrow space can be used to get perfection in longer passes in limited space while short and wide space can be usedfor making the students perfect in using their peripheral vision and play the ball wide. After becoming perfect in serving and receiving the students should be provided proper space with net having standard dimensions to practice. Dig Task Students with visual impairment can use Passing and Receiving bright coloured balls or bigger sized bals The students should be taught the basic skills Arrange different competitions so that al the like and serving students involve receiving using balls of themselves in the activiies different sizes and weight. PURPOSEOF THE ACTIVITY Let the students take their own time and learn To use skills and strategies both at the individua the skills as per their capacity. Some students and team levels and win games. might find it easier to join the game if they are able to pass the larger sized balls comfortably. Positive Outcome of the Activity Others may find lighter balls easier to pass. + Improvementin the stamina of the students Allow the students to serve the ball from Enhancement of self-confidence. varying distances of the court. + Building team spirit and cooperation. Students with hearing impairment can be Focus on achieving the goals. instructed with visual demonstrations and Skills Involved sign language. Skills of smash and block have been discussed Equipment previously. Here are some other skills: + Provide a rarnge of balls to the students. Let The Dig them choose the ball they find comfortable The dig is used to prevent the ball rom practising with. grounding + Using bright coloured balls and uniforms will after a spike from the opponent. Keep your feet wide apart so that you can reat help the students having vision impairment. and move quickly in any direction Use angular adjustable stands of heavy Bend your knees and the waist to a leaning material with balls tied at different heights forward position. so that the students can practise jumping and and smashing skills. + Keep your shoulders forward of your relaxed. by Keep both your hands in front Adjustable vertical stands with a ring on top and be ready for the dig. should be used to develop the passing skills. + Be up on your toes and not on your foxussed on the dirxt heels People be + Your eyes should movement of the + Arrange mixed practice sessions, like one of the ball. Anticipate the under the hall skilled player with two learners or two skilled Keep your forearms ball. ball and dig the ball at players with three learners, etc. Lean towards the Try to include allthe students in the activity by middle of your body. us your hands game and able to use allowing the in the sitting position In case you are not into the ait. the ball back lowering the net. your fist to send use head, Wheelchair users must be allowed to play + If the ball cones atyour face or This sl s the ball. according to the wheelchair rules set by the bottom of your hands to dig authorities. is called overhand dig Heath & Physical Education-X  Youshould always try to absorb the hit with nash vOur arms to keep the ball on vour side of the net In this way, vour team has a better chance of winning the raily. Dril! Pepper Dener drill is used in training sessions and in warm-ups. The most basic form of it pre-match Comprises a 3-touch sequence performed by two plavers. It is done with the three contacts using digging, setting and hitting. It is executed as follows: + The first player hits the ball to the second. Keep control on knees and arms coordination The second player digs the ball back to the first. hands must touch while jumping. Both the The first player sets the ball back to the second. the wall. Practice it at the net with one, two or The second player then hits the ball to the first. three players. + The cycle continues. The Game of Volleyball Changes can be done in the drill such as the The game of volleyball should be practised players can switch partners, the number of players to strengthen different skills like passing, Can be increased, or the players can use overhand blocking, etc. using the set up zones. digs, etc Irainers should train the students to play as PRACTICE TIPS 4-2, 5-1. Also they should explain them to Arrange sending and receiving practices that why and when these are to be used. They require the students to should teach attacking strategies. They should position the setter in the middle of the net and Overhead pass and underhand pass the ball. the potential strikers on either side of him. + Stand in a circle and play to see how long the Arrange league competitions so that the ball can be kept in the air. players may know each other's strerngths and Two players can serve and pass the ball weaknesses. standing in front of each other. Train the students to keep the record of scores + Play simple games that consist of overhead and understand the work of a referee. passes, underhand passes and returning the ball in small groupsmoving right or left. Create Your Own Activity and Have Fun The Smash + Choose a safe place to play. Decide the number of players in a team. Striking the ball against the wall: Player A Set the rules for the game. Can practice striking the ball standing in front of a wall, watching the speed and direction Decide how the game will start and how long of the ball. The ball goes within the reach of the game will last. Player B. He hits the ball and the rally goes on. + Appointa player to act as referee and one who Blocking action: Mark a line on the wall with will keep the record of scores. a chalk. Practice blocking action by jumping. Answer the foillowing questions. 1. Who is the libero' in volleyball? 2. What skilis are needed in game of volleyball? the 3 When was volleyball included in the Olympic Games? Revision 4 Write any four rules of volleyball. Time equipments required in volleyball? 5. What are the basic 6. Explain the dig and pepper drill. Volleyball