Athletics

Athletics is a sport of competition in track and field events that may include various competitions in jumping, throwing, running races, and sometimes even wheeling. The event challenges in this sport, will focus on speed and distance.
Equipment/Space Needed:
  • Stopwatch/timer and/or a device to track running distance/time

  • Two (2) or more pylons or indication of a start/finish line

  • Measuring tape and/or foot measurement chart (cm) for references

Standing Long Jump

100 points

Standing at a marked line, have both feet planted side by side on the ground. Using your arms, swing them in a forward motion while bending your knees to build more momentum. Once your feel you have enough power, take a big leap with both legs extending forward to reach as far as possible. Mark where you land, and measure from the starting line to which ever foot landed closest to the start.

Materials Needed:
  • Tape or something to mark a starting spot.

  • Measuring tape.

Additional Tips:
  • FOR THE TAKE OFF: Eyes focused forwards straight back, hips, knees and ankles bent and arms behind you. Quickly swing arms forward as legs straighten at take off. Use a powerful push from the legs through to your toes.

  • FOR THE LANDING: Maintain a slight forward lean and a stable body position with backside out. Try and land on both feet at the same time and flex at your hip, knee and ankles (ideally try and land into a sand pit or a soft surface).

  • EXTRA COACHING TIPS: Maintain a slight forward lean over the thighs. Move the arms to behind the body as far as they will go and then swing them rapidly forward and try to “stop” the arms horizontally in front (at head height or just past head height). Ensure a continuous movement. Greater bend of knees followed by forceful extension Keep chest forward, bend hips, knees and ankles on landing.

Choose Your Challenge:
  • Challenge a friend.

  • Challenge a friend. Try shoes vs. barefoot.

  • Can you beat your standing long jump if you had a running start instead? Or what about hopping off of one foot?

Overhand Ball Throw

100 points

Mark a line on the ground. You can use a rope, a stick, or even draw a line on the ground. When throwing your ball, be sure to keep your toes from crossing this line! Now, you have three chances to throw the ball as far as you can while getting as close to the line as possible for a greater distance. After each throw, measure the distance from this line to where the ball has landed upon its first impact upon the ground. 

Materials Needed:
  • A softball or baseball (ideally).

  • Measuring tape or count how many steps from heel to toe of your feet!

Additional Tips:
  • Stretch and warm up first, before trying some practice throws!

  • Prepare: Pull your arm back and behind your head to build momentum for the ball.

  • Throw: Shift your weight back from your ballside foot and forward onto your opposite foot stepping, first, before releasing the ball ahead of you at a 45-degree angle (like between 1 and 2 on a clock).

  • Follow Through: Do so with your arm swinging across to your opposite hip of your throwing arm to help keep aim, as well as in keeping balance after shifting your weight when stepping forward again and onto your ballside foot to keep from falling forward.

  • For youth, it’s okay if this is not yet one fluid motion, simply have them throw the ball hard and far as possible.

Choose Your Challenge:
  • Can you throw the same furthest distance using your opposite arm?

Highlight Reel:
  • What might be the highest distance you can throw over? (a tree, house, hydro line)

  • Draw a centre line in the direction of your throw – OR – mark objects to assist as a target line.

  • Try throwing for distance and accuracy down the centre line. How many times do consecutive throws hit the centre line in a row?

1 KM Run/Walk/Wheel

100 points

Run, jog, walk or wheel from point A to point B. The timer starts when you leave Point A and ends when you cross Point B. 

Materials Needed:
  • Shoes you’re comfortable walking/running/riding in.

  • Comfortable/appropriate clothing.

  • Water.

  • A hat if necessary to keep the sun out of our eyes.

Additional Tips:
  • Dress for the weather.

  • Ensure to hydrate yourselves.

  • Be safe and cautious of any local traffic or other walkers along your path.

  • Let someone know your path or how long you may be gone for before returning.

Choose Your Challenge:
  • Increase your distance up to 2k.

Highlight Reel:
  • Complete your distance by 1.5x of 1KM time (i.e., if 1km took 10 mins, try to complete 2km in only 15 mins instead of 20mins total).