How to Shot put

1

Start with a lightweight shot. The word "shot" refers to a heavy ball, which contestants try to hurl as far as they can. Beginners should start with a light shot, between 4 and 8 pounds (1.8–3.6 kilograms), since this lowers the risk of injury if the wrong throwing form is used.

• Once you have the basic throwing technique down, and some practice under your belt, you can move on to heavier shot puts. Standard weights for competition vary depending on the age and sex of the competitors, and the nation hosting the competition.

2

Stand inside the circle. When shot putting, you must stay within the circle during the entire throw. The circle is usually painted on a slab of concrete, and is 7 feet (2.13 meters) wide for official competitions. If you step outside the circle during the throw, it is a foul and is not counted in the competition.

• After throwing, the athlete must exit the circle through the back half of the ring, not the front, or the throw becomes a foul. (This avoids arguments over whether an athlete stepped over the line during the throw or afterward.)
• The circle usually has a "toe board" in front that will block the athlete's foot from going too far forward. You are not allowed to step on top of the toe board.

3

Determine the winner. After the shot lands, the distance from the front of the circle and the location of the landing is measured. However, the shot must land within the cone-shaped throwing field, or else it is a foul. The athlete whose shot lands farthest from the circle, without committing a foul, wins the round.

• If you need to make your own cone-shaped throwing field, set it up using two equal lengths of string at least 50 feet long each (the sides of the cone), then a third length (the end of the cone) exactly 60% as long. Measure the long sides from the center of the circle.^[1]

4

Push, don't toss. Because the shot is so much heavier than balls in other sports, it cannot be tossed overhand or underhand without high risk of causing a pulled muscle or other injury. Always "push" the shot put out by extending your arm in one direction, without swinging it. Read the instructions below for more information about standard throwing techniques.

How to do a long jump

1

Decide which foot you will take off with. The takeoff foot is the one that hits the takeoff board; it is the foot you jump off the board with. Generally, a right-handed long jumper takes off with the left foot. New jumpers can try both styles to see which works best.^[1]

• To determine your takeoff foot, have a friend gently push you from behind. The foot you step forward from is your dominant foot and can be used for the takeoff.
• Alternatively, you can determine your takeoff foot by thinking about which foot you kick with or which foot leads when you jump over something, such as a hurdle.

2

Figure out the number of strides you will take. Practice your run-up several times to determine how many strides you’ll take before performing the jump. Generally, the number of strides corresponds to your age, for example:^[2]

• 10 years = 10-11 strides
• 11 years = 10-12 strides
• 12 years = 11-13 strides
• 13 years = 12-14 strides
• 14 years = 13-15 strides
• 15 years = 14-16 strides
• 16 years = 15-17 strides
• 17 years = 15-21 strides

3

Determine your starting point. To discover the starting point for your jump, start with your back to the sand pit at the point you will jump from. Run toward the area you generally start from, but only run the same number of strides you have determined you will take before jumping. The spot where you end your last stride is your starting point. Do this several times and adjust your starting point if necessary.^[3]

• Another way to determine your starting point is to begin from a certain point on the track and run forward the number of strides you have determined you will take. Mark the point of your last stride.
• Do this several times so you can find an average distance based on the number of strides you take.

4

Place markers at your starting point. You’ll need to use visible markers that will stand out from other jumpers who have a similar starting point. You can put cones, small flags, brightly colored rocks, or colored tape at your starting point. Place them off to the side of the track so they don’t get in the way of jumpers or people competing in other events.

How to Do a long Distant Run

1

Eat and drink well before and after each run. Have a power bar or banana at least half an hour before your run so that you will be adequately fueled throughout the run. Afterwards, eat a good meal to help you recover from the workout. Make sure you hydrate well before your run -- guzzling large amounts of water right before you start won't help hydrate you throughout a long run; in fact doing that might give you painful running cramps.

2

Plan your run. Decide what distance you want to run and where you want to go. Consider factors like hills and running surface when planning your route. Hills tend to be harder to run.

3 Dress appropriately. Wear light weight running shoes that are in good condition and fit your feet well. Wear cool, comfortable clothes that will wick sweat while you run.

4

Take a warm-up lap around the block, school, track, or any other place that will take a few minutes to run around.

5

Do various stretches to help loosen your muscles. Focus on the legs, but also stretch your arms, back, and core.

6

Complete your run. Try to run the whole way at a consistent pace. If you need to, walk for a few minutes before running again, but don't stop. Pay attention to your form: make sure not to be tense in the upper body, as this will tire you out much faster. Also make sure to run from the middle of the foot to the toe (land on the ball of your foot and lift off from the toes).

7

Breathe well. Breathing is important in running long distances and learning how to breathe while running can help tremendously.

8

After running, rest and drink water. Stretch well to minimize soreness after the run.

9

Run every day. This will help condition your body and get yourself used to running. This will be hard at first, but you will get stronger and start to feel more comfortable running.

10

Gradually build up your distances each time you run. If you have never run before start at 1 kilometer (0.62 mi). When you can comfortably run that, try to go a little farther. Gradually increase to 5 kilometers (3.1 mi), then 10 kilometers (6.2 mi). Continue to push yourself until you achieve your distance goal.

11

Enter some races! If you are in Junior High or High School join the track and cross country team, or join a local running club and enter races in your town or city. Try to get a personal best each time you do a race.

12

Keep at it! Distance running is very difficult and not many people keep it up. But you can! People will really admire you for keeping at it, and you will be happier and healthier throughout your life.

How to Speed Walk

Brisk walking is moving forward by stepping on foot without a broken connection with the ground. Each foot steps forward must touch the ground before the foot of the ground leaves the ground. Brisk walking even though it's done quickly but doesn't mean running. The most realistic and fast-moving rules are in one step where one foot must be on the ground before the other foot is lifted from the ground. Straightened legs are not bent at the knees and the position of the feet when stepping on the ground must be straight or vertical. The difference between walking and running is when we walk away when we float in the air. But when we run there when we float in the air.







Basic Quick Path Techniques:



In the basic techniques of fast walking there are several steps that must be learned, including;

1. The first step is to move one foot forward

When doing a brisk walk, as fast as anything when walking, nothing when floating in the air. The front foot must touch the ground before the hind legs are lifted.

The mistake that often occurs at this stage is that the posture is too stiff, the footsteps are not right, in a hurry, the knee is bent, it still seems to run because it is still there while floating in the air, lack of balance and not followed by further motion.

2. Phase two pulls the back foot forward

At this stage the foot after the front foot touches the ground immediately the back foot is pulled forward to continue the fast walking steps. The heel touches the ground first.

What should be avoided in this phase is not to be too stiff when pulling the back foot is not too small steps and not too wide. Don't lose balance.

3. Stage of relaxation

the stage of relaxation is the stage between the initial stages when stepping forward and when going to do the hind legs. At this stage the waist is in the same position as the shoulder, while the vertical and parallel arms are beside the body.

4. Encouragement Phase

At this stage is the movement when the three stages above are completed. This push phase is to accelerate the pace of walking with full energy boost to get the shortest possible time span when doing footsteps, but the footsteps are not too short and not too long, keep the body in balance.

What needs to be considered in doing brisk walking is:

1. When walking try to keep your body upright, do not lean forward or backward. Do not lift your shoulders, so that when you swing your hands do not get tired.

2. During the forward movement most athletes on foot walk shaking their heads to the right and left. Do not let the movement interfere with walking speed.

3. When you step forward look straight ahead and step straight one line between your right and left leg. when it rests, the heel must land first and keep moving forward regularly

4. Position of arms and shoulders, Movement of arms and shoulders forward and backward alternately right and left. Elbow is bent not less than 90 degrees. This condition is maintained until the end of the race, keeping balance and movements relaxed.


Those are some of the basic techniques in fast walking exercise. Exercise can be done in the field or on a flat road. for easier movement and no worry of tripping. This exercise should be done regularly. This is intended to train physical strength in performance so that strong travel far enough. Misl is 10 to 15 kilometers.