TRACK AND FIELD STUDY GUIDE
TRACK IS 400 METERS
½ Lap = 200 meters
1 Lap = 400 meters
2 Laps = 800 meters
4 Laps = 1600 meters (mile)
TRACK COMETITIONS
Dual Meet – 2 teams competing
Tri Meet – 3 teams competing
Quad Meet – 4 teams competing
Invitational – 5+ teams competing
Running Events:
□ Starting Fundamentals- “On your marks” – runners moves in front of block and backs into
position, “Set” – runner raises the hips to desired level.
o False Starts:
1. can be called if the runner doesn’t not follow commands
2. any part of runner contacts the starting line when starting device is fired
3. runner is not motionless after they’re in the Set position prior to device being fired
4. runner jumps before device is fired
2 False Starts Disqualifies a Runner!
□ Staggered Start- used in races around curves; runners don’t start on a straight line
□ Starting Block- a spot where runners may place their feet at the beginning of a race
□ Heat- preliminary round from which the designated places advance to next round
□ Lane- path which a runner must stay in
• Types of Runners/Events
Sprints
Middle Distance
Long Distance
100 meters
400 meters
1600 meters
200 meters
800 meters
3200 meters
Hurdles
□ Girls: 100 meters high hurdles / 300 meters low hurdles
□ Boys: 110 meters high hurdles / 300 meters high hurdles
□ Takeoff should be high on the balls of feet, with a flexed knee and large split between legs
□ RULES:
1. entire body must pass over hurdle
2. cannot run around hurdle
3. must stay in lane
4. cannot intentionally knock down a hurdle with hand or foot
Relays
• 400, 800, 1600, 3200 meters
• Medley Relay – relay race in where relay team run different distances
• Exchange Zone – are marked on track where you must pass baton
• Passing the Baton
o Cradle Pass – incoming runner runs next to the outgoing runner and places baton in
his/her hand which is at the waist
o Upsweep Pass – outgoing runner extends proper hand behind the hip with palm facing
down (incoming runner passes baton into the outgoing runners hand)
o Downsweep Pass – most used! Outgoing runner puts proper hand behind the body, palm
up and away from the body while the incoming runner brings the baton down the outgoing
runners arm to the hand
o RULES:
1. No runner can be disqualified, the WHOLE team is disqualified
2. The baton must be carried in one hand
3. If the baton is dropped, it must be recovered legally
4. The last runner in the race must have a baton
5. After passing the baton, the runner cannot interfere with their opponents
Field Events:
Jumping Events (long jump, triple jump, high jump, pole vault)
o Long Jump: jump phase is the point from where the jumper takes off from one foot
and lands on both feet in the sand pit.
Fouls:
1. jumper allows foot to extend over the foul line or make a mark in front of it
2. jumper runs across foul line
o Triple Jump: at the take off board the jumper performs the hop phase by taking off
from the ground on one foot and landing on that same foot. The jumper then performs
the step phase by taking off from the ground on one foot and landing on the other foot.
The Jump phase is the point from which the jumper takes off from the one foot and
lands on both feet in the sand pit.
Fouls:
jumper in triple jump doesn’t land on same foot as take off, or in stepping
doesn’t land on the other foot from which the jump is performed
o High Jump: most use the Fosbury Flop named after Dick Fosbury
Crossbar must be cleared without displacement
Jumper must use a one foot takeoff
Jumper is allowed three trials (tries) at each height
Throwing Events
Sector Lines: boundary lines where a throw must land to be fair
Toeboard: curved piece of wood or metal used as a fault line for throws
o Shot Put: performed in circle using a lead ball
Ball is 8lbs for girls, 12lbs for boys
Fouls:
Thrower after stepping into circle, fails to pause before starting the put
Thrower after stepping into circle touches the circle, not including the stopboard
or ground outside the circle
Thrower allows the shot to drop behind or below the shoulder during the put try
Thrower puts the shot outside the boundary lines
Thrower doesn’t exit from the back of the circle
o Discus: performed in a circle using a saucer-looking object called a discus
Fouls:
Thrower after stepping into circle, fails to pause before starting the put
Thrower after stepping into circle touches the circle, not including the stopboard
or ground outside the circle
Thrower puts
the discus
outside the
boundary
lines
Thrower
doesn’t exit
from the
back of the
circle