Analysis of Performance: 100 Meters, and Javelin

AS and A Level Physical Education (Sport & Coaching)

Analysis of Performance

The two events I have chosen to analyse are:

100 Meters
Javelin

100 Meters

Rules –

The Track:

The end-to-end length of the oval track is 157.4 meters (172 yards). The width of the oval track is 73 meters (80 yards) wide. The distance around the curve is 36.5 meters (39.9 yards).

Lanes:

Eight lanes usually make up the track, each 1.22 meters (4 feet) wide, numbered 1 to 8 on the track, inside out. Each athlete must stay inside his/her lane, if not followed then the athlete is disqualified.

False Start:

A false start is called when one or more athletes take off before the race begins. A flare gun or a horn usually starts a race. In case of a false start, all athletes must return to their starting positions, and start again without regards to, if it was their fault or not.

Safety Precautions:

There aren’t many safety precautions in 100 meters because it isn’t a long or contact sport. Despite that the athletes do wear appropriate clothing and trainers. Any type of jewellery must be removed. If can’t be removed, then should be taped up with a special tape.

Observation/Analysis –

I am not a sprinter, but I always try to use the right technique to try and get the best time possible. Despite the fact that I am not sprinter I still have my strengths and weaknesses. My strength is my style of running and my reaction time. I pump my arms and try to be as accurate as I can be to follow the perfect style. My reaction time is pretty fast as well which helps to give a nice start to my race. My weakness is my speed and the inability to accelerate in the last 20 – 30 meters. My major weakness is that I can just keep my speed constant through out the race let alone keep accelerate it.

When I analysed another athlete running 100 meters, I looked at his strengths and weaknesses as well, so I could compare them to mine. He had a decent reaction time. Reaction time is really important as it determines a good start. His strength was his speed and his ability to accelerate in the last 20 – 30 meters. He had a nice constantly increasing speed that cuts down his time shorter than mine. His technique was good as well. His weakness was his inability to dip his head in the last 5 – 10 meters to take off time from his final time.

Evaluation –

I try to be as accurate as I can be to the perfect model but still I can’t be exactly. A perfect model will have a good and effective reaction time, good posture and running action, pace, and the right technique. My reaction time compared to the perfect model, is not so far away as I have a decent reaction time. My posture and running action are really close to being of a perfect model’s. My pace needs to improve a lot, which will come by, through practice. My technique is really good except that I ...

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Evaluation –

Planning –

To improve my time for 100 meters I need to focus on all the things that I mentioned above which are:

Reaction time
Posture and running action
Pace
Right technique

I will do some drills and more practice to improve my time. One of my drills will be to run as fast as I can from the same point again and again and to try and push it till 15 – 20 seconds. This time is a lot more than is required for the race but this will prepare me for the actual race. The extra will benefit me, as I will be on a good decent speed through out the race. This will improve my pace.

My second drill will be to just try and improve my reaction time and running action. This would be to just start again and again and try to start off using the right technique.

My third drill would be to learn to dip my head and the technique to finish the race off strongly. I would do this by trying to put everything together from the previous drills and run the race properly and try to dip my head. By repeating this several times I will pick up the technique and then I will put everything together from my three drills and will practice running the full race.

Leadership –

I will design a training programme to teach the younger students. The training programme will be divided into 5 lessons.

Lesson 1:

In the first lesson I will focus on the rules and regulations and the safety precautions with them. I will talk to them about the sport and what it takes to be a good and successful athlete.

Lesson 2:

This lesson will focus on the starting position, reaction time and the starting technique. This will prepare them to have a strong start to the race. A strong start is very important to the race as it can determine many things. The student will be taught the right technique to start off the race, especially, the rise. This will be for the first 15 meters.

Lesson 3:

This lesson will focus on 20 – 40 meters. After the first 15 meters they will be told to rise up to the running position and pick up speed. This is very important, as they need to pick up speed at the right time to have the right turnout of the race.

Lesson 4:

This lesson will focus on the next 40 – 85 meters. At this time they should be running at full speed. They will learn how to run at the full speed and how to increase their full speed.

Lesson 5:

This lesson will focus on 85 – 100 meters. In this lesson the students will learn how to dip their head to cut off some time from their final time. They will also learn how to finish the race off strongly with the right technique. After they learn all the aspects of the race they will be told them to put it all together and run their race. They will be made to practice the full race for a few times with a decent break in between.

Javelin

Rules and Safety Precautions –

The throw has to be made between two lines which are 4 meters apart
The javelin should land in between two lines vertical from the throwing line, joined with an arc
The javelin must land point first into the ground, if it lands tail first then it’s a disqualified throw
The athlete must not cross the throwing line, if crossed then the throw is disqualified
A javelin must be carried pointed upwards for safety and to avoid danger risk as it has a sharp pointed end
The “all throw, all retrieve” rule must be always in play
Do not run to collect a thrown javelin
Never leave a javelin at an angle in the ground, always lave it standing pointed upwards in the ground
The javelin field should always be clear before the throw is taken

Observation/Analysis –

When observing myself I analysed my strengths and weaknesses. My strengths are the grip and the run up. I have a solid grip, which helps my technique to hold the javelin. My technique of throwing the javelin and the run-up is very good as well but can be improved. My weakness is the power and the crossover steps before throwing the javelin. I am not so confident in doing the crossover steps and I need to improve on the power.

When I analysed another athlete their strengths and weaknesses were opposite to mine. They were more confident doing the crossover steps and the run-up. They have good power as well. Whereas there technique is not so good and they need to have a better grip and need to throw it straighter

Evaluation –

I will need to develop my weaknesses and practice my strengths more so they are improved and not forgotten. I will improve my run-up and learn to be more confident by measuring it beforehand. I will have to increase my power as well because right now I cannot get it very far. Once I improve my weaknesses and practice my strengths. I will work with them together, then I am sue I will be able to throw the javelin much better ad further than I can right now.

Planning -

I will do two drills, one to improve my run-up and crossover and the second to improve my power. In the first drill I will look at an example of a “perfect model” and will try and copy his run-up and crossover steps to improve mine. I will try and follow the model as much as I can to get my technique right for the optimum performance.

My second drill will focus to improve my power. Once again I will see the “perfect model” do it and then will try and copy it to try and throw it harder. First I will try and do it without the run-up and once I get the flow I will combine it with the run-up. I will focus more on the technique to take the arm back and then launching the javelin.

Once I get the hang of both drills then I will combine all the steps and drills together and will practice my javelin throw. When practiced a lot I will analyse and see if actually improved or not.

Leadership –

Once again I will design a training programme to teach the younger students. The training programme will be divided into 5 lessons, breaking them into small lessons will help the younger students learn the sport much better.

Lesson 1:

This lesson will focus on the rules and regulations of the sport. It will also include the safety precautions that need to be taken care of when playing the sport.

Lesson 2:

This lesson will focus on teaching the student the basic grips of the javelin and get them used to holding the javelin and let them actually feel how it feels to hold a javelin. Then introduce them to the stationary position to start their run-up.

Lesson 3:

This lesson will focus to introduce the run-up and the approach run and the withdrawal. Get them to measure their run-up o they have an idea of how they are going to take it. Then introduce them to the withdrawal where you take the hand holding the javelin behind your neck to introduce the power

Lesson 4:

In this lesson we will introduce the crossover steps. S these steps are really important we will just cover them separately. It is very important to get the crossover steps right in order to get the power and the release accurate. They will be shown an example of how to do the crossover steps and then will be watched, copying it and practicing it.

Lesson 5:

In this lesson we will introduce the bow position, strike and release. These are very crucial to get your throw right and accurate. Once they get the hang of this they will be told to put it all together and practice the whole drill of throwing the javelin. Once the whole drill has been practiced we will compare if they improved or not, from the start.