Participants
Coaching Guide
This PDF is designed to provide coaching notes to people who have completed the ‘Introduction To Coaching’
course (ITCC).
The purpose of the course is to provide basic coaching and training for Little Athletics of Primary School age,
along with skills, drills, games and activities, and some general conditioning information.
This document contains the very basic working model of Track & Field events, along with coaching principles
for the young athlete. This includes ‘whole body’ exercises with a focus on the Centre Training Sessions.
Participants of this course can be called ‘Assistant coaches’, not ‘Coaches’, as this is a non-accredited course.
The course has been written and delivered for the specific needs of Little Athletics Australia, and remains the
property of the Australian Track and Field Coaches Association (ATFCA).
Lets get started
Welcome
Introduction
Welcome
Young Athletes
Participants of the ITCC receive several items
when attending the course. These include,
but are not limited to the following:
• ATFCA – ITCC Coaching Manual.
Warm Up / Cool Down
• ATFCA Brochures – Coaching Guidelines
and ‘Where to Now’ Information.
Running
• Working with Children guidelines
– State specific.
What are the reasons behind a warm up and
cool down!
Always check on the status of the athlete’s health
or condition prior to any training session.
Importantly, always think about Hydration.
Everyone should have a drink bottle that they
take onto the track at all times.
Relays
• Coaches Code of Ethics.
Before a training session, please try to preplan
drills, viewing points, where to position the
athletes in relation to the sun, any shade etc.
Race Walking
The information provided on the course is
covered in the ITCC Coaching Manual and
ATFCA brochures.
Remember, the ITCC manual has all of the
techniques and drills required for coaching
young athletes.
Triple Jump
This PDF contains all of the coaching notes
as demonstrated in the ITCC.
High jump
In the Coaching Manual;
Above all else, we hope you have a fun and
rewarding time and thankyou for taking on
this role.
Shot Put
• Pages 12-20 covers all relevant topics to
Coaching the Young Athlete.
Discus
• Pages 30-39 covers warm up and recovery.
Javelin
• Pages 41-48 covers core strength and
resistance training using arm body weight.
Hurdles
Long Jump
Conclusion
Links
• Certificate of Participation.
Coaching young athletes
Introduction
Welcome
Young Athletes
Warm Up / Cool Down
Running
Hurdles
Refer to your manual pages 12 – 20
• Refer to the Athlete Development Pyramid in the manual.
• One of the greatest abilities of a young athletic coach is to look long term and recognise
their place and role in the young athletes overall career.
• It is important to understand the need for broad participation in early development
of the athletes skills base.
• Coaches should learn 3 or 4 basic coaching points for each event.
• Make it fun.
Relays
• Ensure maximum participation of all athletes.
Race Walking
• Remember above all else and at all times, reinforce Risk Management and Safety
for the athletes, coaches and spectators.
Long Jump
• Lead by Example.
Triple Jump
High jump
Shot Put
Discus
Javelin
Conclusion
Links
Warm Up
Introduction
Welcome
Young Athletes
Warm Up / Cool Down
Refer to your manual pages 30 – 39
• Warming up is an important aspect of injury prevention and in preparing athletes both physically
and mentally for the activity ahead.
• The warm up is an ideal time to develop general movement skills and athletic qualities in
young athletes. Use activities and games that include a wide range of movements and physical
challenges.
Running
Hurdles
Race Walking
Cool Down
Long Jump
Refer to your manual pages 32 – 36
Triple Jump
• Understand the importance of the cool down and when static stretching is used.
Relays
High jump
Shot Put
Discus
Javelin
Conclusion
Links
Running
Introduction
Refer to your manual pages 50 – 57
• Relaxed and smooth running style.
Welcome
SPRINTS
• Starting, feet position, take off foot.
Young Athletes
• Focus on posture – important in all events
Warm Up / Cool Down
Running
Hurdles
Relays
Race Walking
Long Jump
• Introduce agility games into an active warm up.
• Emphasise body lean, arm action – to in front
of chest to allow correct posture. Upright arm
action causes bending backwards, and lack
of arm drive. The arm drive is a HIT action,
the HIT action not a smooth drive back
and forward.
• Active foot placements, running light, listen to
the sound of their feet. Look at foot alignment,
concentrate on limbs pointing straight.
• Light quick movements.
Triple Jump
• Head relaxed, eyes looking straight ahead.
High jump
• Running tall with knees and thighs
coming through.
Refer to your manual pages 75 – 88
MIDDLE DISTANCE
• Appreciation of pace & tempo.
• Understanding of even pace running, dividing
race into smaller segments.
• Relaxed and smooth running style, light
movements.
• Explain distance runs, intervals, fartlek.
• Middle distance varies according to age;
400mts for a 7 yr old is middle / long distance
in some cases.
• Being relaxed with correct posture
is important.
Shot Put
Discus
Javelin
Conclusion
Links
Remember technique,
stride length & frequency
Australia
Hurdles
Introduction
Welcome
Young Athletes
Warm Up / Cool Down
Refer to your manual pages 67 – 74
• Reinforce this is a running event and not a jumping event.
• This is a development event, starting with low obstacles & distances,
and then gradually increasing the height & distance between obstacles.
• Lead leg, Trail leg, Posture, Arm action.
Running
• Lead with the knee, not the toe.
Hurdles
• Attacking the hurdles with both legs. Teach athletes to hurdle with both legs
as their lead leg to improve efficiency.
Relays
• Advise number of strides 3,3,3 or 4,4,4 or 5,5,5 and the impact this has on lead leg.
Race Walking
• Introduce hip mobility exercises.
Long Jump
• Active foot plant, drive forwards not up, and across hurdle.
Triple Jump
High jump
Shot Put
Discus
Javelin
Conclusion
Links
Remember technique,
drills, practice
Australia
Relays
Introduction
Refer to your manual pages 58 – 66
Welcome
• Introduce drills for shuttle relays & circular relays.
Young Athletes
• Reinforce the full 400mts is not required for practice, early on.
Warm Up / Cool Down
Running
Hurdles
Relays
Race Walking
• Emphasise lane discipline and free distance.
• Baton changing is down / push pass. Emphasise steady hands incoming and outgoing runners.
• Outgoing runner ‘Does Not’ grab for the baton.
• Note: common mistakes made by young athletes includes;
»» the incoming runner slowing down to pass the baton, or
»» the outgoing runner looking behind to receive the baton.
• Confirm take-over zones and acceleration zones.
Long Jump
• Demonstrate how to set up check marks.
Triple Jump
• Demonstrate movement of athletes at check marks for a non – visual change.
High jump
• Demonstrate movement of athletes for a visual change.
Shot Put
Discus
Javelin
Conclusion
Links
Remember lane discipline & free
distance, baton changing, check marks
Australia
Race Walking
Introduction
Refer to your manual pages 90 – 101
Welcome
• Reinforce posture, arm action, leg action.
Young Athletes
• Demonstrate difference between advancing leg and support / recovery leg.
Warm Up / Cool Down
Running
Hurdles
• Heel strike, toe off, arm swing to midline of chest not across, up to belly button.
• Hips are important but do not swing from side to side, they move forward & back
and up & down with each stride.
• Introduce walking with legs closer to a straight line, not parallel. Practice walking
on the lane line to encourage the straight line, however eyes must be up.
Relays
Race Walking
Long Jump
Triple Jump
High jump
Shot Put
Discus
Javelin
Conclusion
Links
Remember technique,
drills, practice
Australia
Long Jump
Introduction
Welcome
Young Athletes
Warm Up / Cool Down
Running
Hurdles
Relays
Race Walking
Refer to your manual pages 141 – 148
COMMON PHASES OF JUMPS
• Pit preparation, turning over, moving the
sand back into the hole.
• Run up – fast, accurate, consistent.
• Practice landing on two feet, bending at
the knees, arms out.
• Tall posture, looking up, running through
the mat / board.
• Explain and demonstrate how to measure
the run up.
• Explain length of run up matches age / speed
of athlete, give some guidance, explain
controlled speed.
• Take off – Tall position, flat fast planting of
take off foot, free knee is punched through
from hips, take off leg fully extended at hip,
knee and ankle, opposite arm drive.
• Flight phase - athlete holds take off
position in air.
• Landing – arms and legs into position out in
front of body in preparation for landing, feet
close together, bending at the knees.
Long Jump
Triple Jump
High jump
Shot Put
Discus
Javelin
Conclusion
Links
Remember technique,
drills, run – up, practice
Australia
Triple Jump
Introduction
Welcome
Young Athletes
Warm Up / Cool Down
Running
Refer to your manual pages 149 – 155
• Pit preparation same as long jump.
• Important to explain the teaching sequence,
use coaching cues:
»» Same foot, opposite foot, together.
Then introduce hop, step and jump.
• Hop, Step, Jump, in equal distances. Use lane
lines, cones to reinforce the equal distances.
• Run up similar to long jump. Explain run up
needs to be fast but controlled so that it allows
the athlete to take off.
• Landing same as long jump.
COMMON PHASES OF JUMPS
• Run up – fast, accurate, consistent
Relays
• Gradually increase the distances between
the markers.
• Take off – Tall position, flat fast planting of
take off foot, free knee is punched through
from hips, take off leg fully extended at hip,
knee and ankle, opposite arm drive.
Race Walking
• Reinforce active foot plant, flat footed not
on toes.
• Flight phase – athlete holds take off
position in air.
• Athlete runs off the board / mat with eyes up.
• Landing – arms and legs into position out in
front of body in preparation for landing, feet
close together, bending at the knees.
Hurdles
Long Jump
Triple Jump
High jump
• Reinforce a high knee held up for both hop and
step phases.
Shot Put
Discus
Javelin
Conclusion
Links
Remember technique, drills, hopping,
bounding, run – up, practice
Australia
High Jump
Introduction
Welcome
Young Athletes
Warm Up / Cool Down
Running
Hurdles
Relays
Refer to your manual pages 132 – 140
• Take off foot is farther away from the bar.
• Scissors is the preferred coaching method to
precede flop.
• Inside leg is the free swinging leg.
• Scissors teaches the technique of jumping
off the ground, vertical alignment rather than
falling over the bar.
• Inside shoulder is not dropped towards the bar.
• Scissors must be taught with a bent lead knee
at take off, this produces vertical height.
• Run up should be 8-10 steps in a straight line,
approximately 30° from the bar.
Race Walking
• Running drills, high hips, tall posture. All from
running events.
Long Jump
• Practice accelerating through last 3 strides
(rhythm – 1,2...1,2,3).
Triple Jump
• Take off is flat footed.
• Inside leg swings up over bar, and take off leg
scissors over and onto the mat.
• Athlete lands on both feet, not the back.
• Explain direction of run up, take off foot,
practice both sides.
High jump
Shot Put
Discus
Javelin
Conclusion
Links
Remember technique, run-up,
sides, scissors
Australia
Shot Put
Introduction
Welcome
Young Athletes
Warm Up / Cool Down
Running
Hurdles
Relays
Race Walking
Long Jump
Triple Jump
High jump
Shot Put
Refer to your manual pages 104 – 114
• Demonstrate the grip, shot held at base of
fingers, 3 fingers behind, thumb and little
finger on either side.
• Punch the shot away from the neck, keep
the elbow high.
• Finish the release with a flip of the wrist
or “high 5” position.
• Use cues such as “reach for the sky” &
“lock & load”.
• Chest up and proud, reinforces correct
weight transfer.
• The shot is held against the neck, not
behind the ear.
COMMON PHASES OF THROWS
• Elbow out to side, not down.
• Demonstrate – Chin – Knee – Toe – Power
position.
• Starting position – balanced.
• Build up of momentum – transfer of
weight from one foot to the other.
• Rotary event, not a rocking event.
• Throwing position – tall delivery position
with a braced front leg.
• Introduce weight transfer, rotation through
the legs, hips.
• Delivery – rotation of hips, chest and
shoulders to front, Arm last action.
• Add arms after rotation of legs, hips.
• Recovery – remain within the throwing
area – circle / sector.
• Offset feet position (heel of back foot lines
up with toe of front foot).
Discus
Javelin
Conclusion
Links
Remember technique,
drills, positions, practice
Australia
Discus
Introduction
Welcome
Young Athletes
Refer to your manual pages 115 – 121
• Work on confidence to hold the
discus correctly.
COMMON PHASES OF THROWS
Warm Up / Cool Down
• End of fingers over the rim and thumb
rests on top for balance.
Running
• Explain the correct direction of spin, how it
comes from the front of the hand, not the back.
Hurdles
• Bowling the discus, other games or drills
reinforces the grip and spin.
Relays
Race Walking
Long Jump
Triple Jump
High jump
• Wide arc of throwing arm, release at
shoulder height.
• Rotary event same as Shot Put, legs, hips
and then shoulders/ arms.
• Offset feet position to start, balanced with
knees slightly bent.
• Starting position – balanced
• Build up of momentum – transfer of weight
from one foot to the other
• Throwing position – tall delivery position
with a braced front leg
• Delivery – rotation of hips, chest and
shoulders to front, Arm last action
• Recovery – remain within the throwing
area – circle / sector
• Demonstrate braced front side, use of non
throwing arm.
• Hips in front of shoulders, trunk rotates.
Shot Put
Discus
Javelin
Conclusion
Links
Remember technique,
drills, positions, practice
Australia
Javelin
Introduction
Welcome
Young Athletes
Warm Up / Cool Down
Running
Hurdles
Relays
Refer to your manual pages 122 – 129
• Reinforce Safety above everything else.
How to retrieve the javelin, when to retrieve
the javelin in training.
• Demonstrate position at delivery in relation
to the foul line.
• Javelin held above shoulder in the approach,
with palm facing up.
COMMON PHASES OF THROWS
• The javelin is taken back, shoulders turn
and arm straightens, hips face forwards.
• At beginning of throw, athlete has a
pronounced backward lean.
Long Jump
• Drive through the throw from the back leg, to
give a long throwing stride with the front leg,
well in advance of the body.
High jump
• Same pattern as other throws. Hip then block,
high arm, palm up, elbow high above the ear.
• Demonstrate the grips. Claw grip reinforces
palm up, ideal for beginners
Race Walking
Triple Jump
• Arching the body, the throwing shoulder drives
up and through with the elbow high.
• Throwing hand kept high and passes over
the top of the shoulders in delivery.
• Starting position – balanced
• Build up of momentum – transfer of weight
from one foot to the other
• Throwing position – tall delivery position
with a braced front leg
• Delivery – rotation of hips, chest and
shoulders to front, Arm last action
• Recovery – remain within the throwing
area – circle / sector
Shot Put
Discus
Javelin
Conclusion
Links
Remember technique,
drills, positions, practice
Australia
Conclusion
Introduction
Refer to your manual pages 1 – 10
Welcome
• Role of the coach
Young Athletes
• Responsibilities
Warm Up / Cool Down
• Code and Ethics
Running
Refer to your manual pages 157 – 161
Hurdles
• Coaching young athletes with a disability
Relays
Race Walking
Long Jump
Triple Jump
High jump
Shot Put
Discus
Javelin
Conclusion
Links
3
Links
Introduction
Welcome
Young Athletes
Warm Up / Cool Down
Running
Hurdles
Relays
Race Walking
Long Jump
Triple Jump
High jump
Shot Put
Discus
Javelin
Conclusion
Links
For further information on national programs, courses, education and accreditation,
please follow the links below.
Australian Track and Field Coaches Association (ATFCA) – www.atfca.com.au
For details on further education, coaching resources and membership.
Athletics Australia – www.athletics.com.au
For details on coaching accreditation, competitions and development opportunities.
Australian Sports Commission – www.ausport.gov.au/participating/coaches/education/onlinecoach
For online coaching courses and resources developed by the ASC and AIS.
‘Community Coaching General Principles’ course.
‘Intermediate Coaching General Principles’ course.
Jetstar Little Athletics Australia – www.littleathletics.com.au
For information about the National Sporting Organisation governing Little Athletics in Australia.
Click the icons below for information on programs available in your state.