Lesson Notes By Weeks and Term v3 - Senior Secondary 1
Athletics (track and field)
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Athletics (track and field)
Download the Lessonotes Mobile Nigeria 2025 app for faster lesson access on Android and iPhone.
Subject: Physical Education
Class: Senior Secondary 1
Term: 3rd Term
Week: 6
Theme: Theory And Practice Of Athletics And Dances
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Watch on YouTubeexplain and demonstrate- the starts in sprints;- the horizontal jumps;- the baton change in the relays
Sprint races (e.g., 100m, 200m, 400m) require a powerful and explosive start to achieve maximum acceleration quickly. The most common and effective method is the Crouch Start (or Block Start, if starting blocks are available).
Purpose: To gain maximum acceleration from a stationary position and achieve high velocity quickly.
Phases of the Crouch Start: "On Your Marks" Command: Body Position: The athlete approaches the starting line and kneels down.
Hand Placement: Both hands are placed on the ground just behind the starting line, shoulder-width apart, fingers slightly spread, forming an arch (bridge) with thumbs pointing inwards. The arms should be straight but not locked.
Knee Placement: The front knee (of the preferred take-off leg, usually the stronger leg) is placed between the hands, or slightly behind them. The rear knee is placed about a foot length behind the front knee (or in the starting block, the front foot is firmly against the front block, and the rear foot against the rear block).
Foot Placement (without blocks): The front foot (stronger leg) is positioned close to the starting line. The rear foot is placed about half a shoe length behind the front knee, with the ball of the foot on the ground.
Head/Neck: Head is relaxed, looking down between the arms.
Weight Distribution: Weight is distributed between the hands and the front knee/foot. "Set" Command: Body Position: The athlete slowly and smoothly raises the hips to a position slightly higher than the shoulders. The back should be relatively flat, not rounded or excessively arched.
Knee Angle: The front knee angle should be approximately 90 degrees, and the rear knee angle around 120-130 degrees.
Shoulders: Shoulders are positioned directly over or slightly ahead of the hands.
Weight Distribution: Weight shifts forward, creating a sense of being on the verge of falling. The body is loaded like a spring, ready to explode.
Head/Neck: Still looking down, approximately 1-2 meters ahead of the line. "Go" (or Gun Sound): Action: The athlete explodes forward simultaneously pushing off with both feet and driving the arms powerfully. The initial steps are short and powerful, focusing on acceleration.
Body Lean: Maintain a significant forward body lean (approximately 45 degrees) during the initial drive phase. This lean gradually reduces as speed increases.
Arm Action: Arms pump vigorously in opposition to the legs (left arm forward with right leg, and vice-versa).
Leg Drive: The legs drive forcefully back and down into the track.
Head: Gradually lifts as the body straightens into upright running posture.
Common Errors in Sprint Starts: False Start: Moving before the "Go" signal, leading to disqualification.
Raising Hips too High or too Low: Affects balance and power.
Weight too Far Back: Reduces forward momentum.
Head Too High: Causes premature upright posture, hindering acceleration.
Poor Arm Action: Reduces forward propulsion and balance.
Hesitation: Slow reaction time to the "Go" command.
Purpose: To jump as far as possible horizontally from a designated take-off board.
Phases of the Long Jump: The Approach Run: Objective: To generate maximum controllable horizontal speed before take-off.
Technique: The athlete runs down a runway, gradually increasing speed. The length of the run-up varies but typically ranges from 15-20 strides. The last 3-5 strides are critical for rhythm and preparing for take-off.
Key: Consistency in stride pattern and speed is vital to hit the take-off board accurately without fouling.
Nigerian Context: In schools without marked runways, cones or chalk lines can be used to simulate the run-up distance.
The Take-off: Objective: To convert horizontal momentum into upward and forward trajectory.
Technique: The take-off occurs from a designated take-off board (or a marked line). The take-off leg (stronger leg) lands flat-footed on the board, followed by a powerful, active plant. The free leg swings vigorously upward and forward. The arms also swing upward and forward to aid lift and balance. The body is slightly upright, not leaning back or too far forward.
Key: Maximum vertical impulse while maintaining horizontal speed. Avoid 'chopping' strides or slowing down before the board.
The Flight: Objective: To maintain balance and prepare the body for an effective landing.
Technique: Once airborne, various styles can be used: Sail (or Stride-jump)
Technique: Simple, less efficient. The take-off leg hangs back, the free leg extends forward, and both legs are brought forward for landing.
Hang Technique: More complex. After take-off, the free leg swings backward to meet the take-off leg, then both legs are brought forward for landing, mimicking a "hanging" position in mid-air.
Hitch-kick Technique: Most advanced. While in the air, the legs perform a cycling motion (like running in the air) to counteract forward rotation and maintain balance, allowing for a longer flight phase before the legs are brought forward for landing.
Key: Controlled body position, minimizing drag, and preparing for a forward-reaching landing.
The Landing: Objective: To land effectively, projecting the body forward and maximizing the measured distance.
Technique: Just before landing, both legs are extended forward, heels leading. As the heels touch the sand, the hips are pushed forward vigorously, and the arms swing forward to prevent falling backward. The knees bend to absorb impact.
Key: Avoid falling backward into the pit, as the measurement is taken from the nearest break in the sand made by any part of the body.
Common Errors in Long Jump: Fouling: Stepping beyond the take-off board during take-off.
Inconsistent Run-up: Failure to hit the board accurately.
Loss of Speed at Take-off: 'Chopping' strides or slowing down.
Poor Take-off Angle: Jumping too high (losing horizontal distance) or too flat (losing air time).
Landing Backward: Reducing the measured distance.
Purpose: To jump as far as possible through three distinct phases: Hop, Step (Skip), and Jump.
Phases of the Triple Jump: The Approach Run: Objective: Similar to the long jump, to generate maximum controllable speed. The run-up is often slightly shorter or less intense than for long jump, as the three phases require more controlled speed and rhythm.
Key: A consistent, rhythmic run-up is crucial for a smooth transition into the hop phase.
The Hop Phase: Objective: The first impact, absorbing forces and propelling the body forward.
Technique: Take-off from one leg (e.g., right leg) and land on the same leg (right leg). The free leg (left leg) swings powerfully forward and up, driving the body forward.
Key: Maintain horizontal momentum, minimize vertical lift, and ensure a strong, balanced landing on the take-off leg.
The Step (Skip)
Phase: Objective: To transition smoothly and powerfully from the hop to the final jump.
Technique: From the landing of the hop (on the right leg), the athlete immediately pushes off the right leg and lands on the opposite leg (left leg). The free leg (right leg) swings through.
Key: A low, flat trajectory is often desired in this phase to maintain speed. It's a "running" step in the air.
The Jump Phase: Objective: The final and most powerful phase, propelling the body as far as possible into the pit.
Technique: From the landing of the step (on the left leg), the athlete powerfully pushes off the left leg and lands on both feet in the landing pit, similar to a long jump landing.
Key: Maximum effort for both horizontal and vertical projection, with a focus on an effective landing.
Common Errors in Triple Jump: Fouling: Stepping beyond the take-off board.
Improper Sequence: Landing on the wrong leg in any phase (e.g., hop-hop-jump instead of hop-step-jump).
Excessive Vertical Height: Jumping too high in the hop or step phase, losing horizontal momentum.
Loss of Balance: Especially during the hop and step landings.
Insufficient Power: Not generating enough force in each phase.
Lack of Rhythm: Inconsistent timing between phases. Horizontal jumps involve propelling the body forward as far as possible from a take-off point. The two main types are the Long Jump and the Triple Jump.
Promoting Health and Fitness in Communities: The skills learned in athletics directly contribute to a healthy and active lifestyle. Students can organize local inter-street or inter-community sprint and jump competitions, encouraging youth participation in physical activity, especially in Nigerian towns and villages where organized sports might be less formal. This helps combat sedentary lifestyles and promotes general well-being. Career Development and National Representation: Nigeria has a rich history of producing world-class athletes (e.g., Mary Onyali, Blessing Okagbare, Ese Brume). Mastering these athletic fundamentals from an early age can be the first step towards identifying and nurturing talent for professional careers in sports. Students could aspire to represent their state at the National Sports Festival or Nigeria at the African Games, Commonwealth Games, or Olympic Games, bringing national pride and potentially securing sponsorships and scholarships. This fosters a sense of national identity through sport.
Sports Management and Coaching: Beyond being athletes, understanding these techniques is crucial for future sports administrators, coaches, and physical education teachers. For instance, knowing the intricacies of baton exchange is essential for a coach training a relay team for the All-Nigeria Secondary Schools Games, while proper sprint start technique is vital for optimizing individual performance. This knowledge contributes to the development of the sports ecosystem in Nigeria.
Event Organization and Officiating: Students who master these skills can also develop an understanding of the rules and regulations governing track and field events. This knowledge can be applied to organizing school sports days or even assisting as junior officials (e.g., timekeepers, judges for long jump measuring, starters' assistants) at local athletics meets in their communities, contributing to the efficient running of sports events.