• Explain what athletics is and name main events (running, jumping, throwing).
• Demonstrate safe warm-up, basic running start, relay baton pass, long jump take-off and basic throwing techniques.
• Describe simple rules and show respect, fair play and teamwork during athletics.

What is Athletics?

Athletics is a group of sports that includes running races, jumping and throwing events. Schools in Kenya often practise athletics during PE lessons and inter-school meets. Kenya is famous for its runners — use their success as inspiration for training, hard work and discipline.

Warm-up and safety (must do before practice)

1. Jog 5–10 minutes slowly to raise heart rate.
2. Dynamic stretching: leg swings, arm circles, lunges (no static stretches before sprinting).
3. Strides: 4 × 50 m at increasing speed to prepare for fast running.
4. Check equipment and field: runway clear, landing pit level, throwing sector free and supervised.
5. Always cool down with light jogging and gentle stretches after training.

Basic techniques (easy steps)

Sprinting start (block or standing)

1. Feet shoulder-width, one foot slightly forward.
2. Lean slightly forward with hands on the ground if using blocks; when standing, bend forward from hips.
3. React to the gun or whistle — explode forward, drive knees up, keep arms pumping.

Middle/long distance running

• Keep steady rhythm and breathing. Relax shoulders and hands.
• Use pacing — start comfortably and increase speed in final laps.

Relay baton passing (simple visual)

Hold baton near the middle. Pass inside the marked exchange zone. Practice smooth hand-to-hand passes while both runners move at speed.

Long jump (basic)

1. Run-up: find a comfortable number of steps and keep rhythm.
2. Take-off: plant one foot at the board and drive the other knee up.
3. Flight: keep legs forward; prepare to land with feet together.
4. Landing: bend knees and sit back slightly to absorb impact in sand pit.

Throwing (javelin/shot basic safety)

• Always throw in the marked sector and with a teacher or coach present.
• Use the whole body: turn hips and shoulders and release at the right angle.
• Do not run with the shot; follow the correct glide or spin technique learned at school level.

Simple practice plan (weekly, for beginners)

3 sessions per week

• Session 1 — Speed: Warm-up, drills (high knees, butt kicks), 6 × 60 m sprints with full recovery, cool down.
• Session 2 — Jumps & technique: Warm-up, long jump run-ups and take-offs, practice landings, light core exercises, cool down.
• Session 3 — Endurance & throw: Warm-up, 4 × 400 m or tempo runs, practice javelin/shot basics with supervision, cool down.

Simple rules and fair play

• Follow starter commands (e.g., “On your marks, Set, Go” or teacher signals).
• Do not step over the take-off board in jumps — it is a foul.
• Wait for your turn, help keep the field safe, and congratulate others.

Assessment checklist (for learners)

• Can perform a correct warm-up and cool-down.
• Can demonstrate a safe sprint start and run 60–100 m with correct form.
• Can perform a basic long jump take-off and safe landing.
• Shows correct and safe throwing technique under supervision.
• Demonstrates teamwork and follows rules during events.