Training will take place on Monday nights. .
 Any questions or assistance in relation to training or techniques should be directed to the coaches. These coaches are approachable and available to assist the athletes in understanding the techniques required for the individual disciplines.

Coaching tips

Prior to Exercising
If you suffer from Asthma, have you taken your puffer 10 minutes prior to exercising?
Are you wearing appropriate clothing & footwear including a hat and drink?
Have you done a warm-up and stretched?
Be mindful of other events being held as you move about the track & field.
Get involved. Encourage others to achieve their best and have fun at the same time.


The following is a guide only for each event. At training more specific coaching and attention to technique will be given.

Running - Sprints (50m, 70m, 100m, 200m, 400m)

Follow the Starters instructions. Take your mark - Set - Go!
Don't look at the Starter when you're about to run. Listen for the gun.
Look down your lane; keep relaxed while looking at an object head high at the end of your lane.
Stay in your lane.
Keep your hands moving forward and back - not across your body.
Don't worry about the runners behind you. Always look straight ahead.
Don't slow down for the finish. Run through the finish.

Running - Distance (300m, 500m, 800m, 1500m, 3000m)

Stay relaxed
Listen for Starters command - Take your marks - Go!
Once the run has started, you may move into the inside lane.
Keep shoulders relaxed and don't swing arms through as high as in sprints.
Don't start too fast and run out of puff - leave a little in reserve for a sprint to the end.
Run your own race not someone else's.
When you have to pass someone, run around him or her. If you are being passed, do not try to cut the other runner off.
Running long distances requires practice


Don't run the wrong way over the hurdles.
Drive over the hurdles; don't jump high over them.
Get into a rhythm and don't forget to use your arms as well.
Use a straight front (lead) leg and an out-turned rear (trailing) leg.
Don't deliberately knock down a hurdle or go outside your lane.
Good hurdling requires practice

Shot Put

You have three attempts to get your longest distance.
The immediate competitor should be the only athlete holding a shot put.
Hold the shot in the tips of the fingers with the thumb supporting the other side.
Walk into the shot put circle and take up a side-on stance at the front of the circle.
Stand with your legs shoulder width apart and your knees slightly bent.
Place the shot under the hollow of your jawbone near your chin.
Hold your pushing arm up at shoulder height with your palm facing forward.

Bring your non-throwing wrist up in front - as though you were reading the time on it.
When you are ready and the throwing sector is clear, push the shot put up fast and outwards.
Look at something in the distance and aim for it.
Don't raise your foot up onto the outside of the throwing circle.
Wait for the shot put to land before leaving the circle.
Leave by the back half of the circle.


You have three attempts to get your longest distance
Only the immediate competitor to be holding the discus.
Hold the discus with the fingers of the throwing hand spread widely over the top.

Try not to grip the underneath of the discus with your thumb but place it around the edge.
Raise your non-throwing hand out in front of the shoulder and drop your throwing hand to just behind the hip.
Stand side-on to the front of the discus ring with your feet comfortably apart
Swing the discus up, across your body and out as you drive your hips and shoulders forward.
Just as you release the discus you should also raise the heel of your rear leg
Once again aim for something in the distance.


You have three attempts to get your longest distance
Only the immediate competitor to be holding the javelin.
Grip the javelin with the first finger and thumb and have the javelin diagonally across the palm.
Stand side-on with the opposite foot to the throwing arm in front, with feet slightly wider than shoulder width apart.

Draw the javelin back until the arm is close to being straight (without locking the elbow). The javelin should be parallel to the shoulders with the tip pointing forward at eye level.

To begin to throw, turn the chest to the front and bring the throwing arm through, leading with the elbow (as if throwing a ball over the shoulder, NOT sidearm). At all times the javelin is above shoulder height, with the tip pointing forward. 
The run-up for beginners should be a controlled 3 to 5 steps.

Long Jump

You have 3 attempts to make your best distance.
Don't make your run up too long. It should be no longer than 15 strides.

Be at your fastest speed at the board when you take off.
Run tall.
Think long!
Propel your arms forward for added momentum when you're in the air.
Try to keep your feet together when you land.

Don't fall backwards when you land. Roll forward or to the side.

Triple Jump

Also known as the hop, step and jump.
Three attempts to reach your longest jump.
Hop onto the same leg as you jumped off- aiming for distance.
Then take off and jump onto the opposite leg - try not to lose speed.
Then take off on that leg and jump into the pit using the same flight and landing as for long jump.

High Jump

Three attempts to make your highest jump.
Work out which is your preferred take off foot. Ask a coach for assistance.
Taking off from two feet is not permitted.
You have 90 seconds to complete the jump once your name has been called.
Your run up should be about five strides for beginners and 7-9 strides for older athletes.
The first step in the run up should be onto your take off (supporting) foot.
The run up should be "U" or "J" shaped.
Lift the knee high with your arms at take off and aim for height not distance.
Take off from a position about a quarter of the way along the bar.
Look along the bar when you are airborne.
Arch your back up as you clear the bar.
When your hips clear the bar, tuck your chin in and flick your legs over.