PE Criteria A

Not compulsory but can help in performance:

1. Warm up including of stretches, 5 mins of cardio

The purpose of the warm-up process is to help the muscles
contract faster, preparing for the training process. Warm up
so that the muscles get used to strong activities, avoiding
injury in the 100m running technique.

2. Prepare for the 100 m sprint

Put your hands on the ground, in front of the starting line. Hands
shoulder width apart. Extend your hand so that your fingers are
apart and form an arch or bridge. This movement makes the
body more stable and easy to bounce when starting.

Step 2: Place your dominant foot in front of you at the level

of your hand. The non-dominant foot (the other foot) is placed at
the back. One point to note is that both toes need to touch the
running track. Otherwise, it will be considered illegal. Step 3:
Lower the back knee to the road. Remember the head and back
must be straight naturally. Eyes look forward about 40 cm from
the starting line. Focus your body weight on your hands, front
feet, and back knees.
3. Start of run
The next step in the 100m sprint technique is the start. On the
yellow ready signal, shift your body weight forward, raising
your butt to or above your shoulders. Stretch your shoulders in
front of the starting line by 5 - 10 cm. Remember to stay in this
position until the next command of the referee. After hearing the
command to run, you kick hard with both legs, and at the same
time push your hands out of the running track. Swing your arms
to the side with your legs. This movement is very important,
both helping the runner maintain balance and supporting the
back pedal force of the two legs.

4. Run

Rushing speed depends on stride length. It is recommended to

run with the back steps 1⁄2 feet longer than the front step and
after 9-11 steps, keep at a stable level.
Must practice regularly and with correct technique to achieve
high efficiency.

5. Mid-distance running
The primary task of this step is to maintain the high speed
achieved in the dash.
The front foot changes from the upright state to the rear pedal.
At the same time, bring the foot forward. Raise your lower leg to
almost parallel to the ground. Shoulders and hips should shift
forward as soon as the front foot touches the ground. This
movement helps the body to quickly switch from front to back
pedal. Hit staggered hands and match the rhythm of the legs.
Both hands are half-closed or fingers can be extended. When
running, both hands are bent at the elbows.
 6. Finish line
Now you are 15-20 meters from the finish line, it is necessary to
focus on maintaining speed. Lean forward to increase the
efficiency of the rear pedal. Increase speed at this distance to
quickly reach the finish line. A runner is considered to have
finished when any part of the upper body (except head and
arms) touches the vertical plane containing the finish line.
Therefore, in this race, you need to bend your upper body
forward or rotate your body so that your shoulders reach the
finish line.

In the 100m running technique, do not jump to the finish line

when not far from the finish line because it will be slower.
Continue running for a few more steps after you reach the finish
line and keep your balance to avoid falling. Never stop suddenly
after reaching the finish line.

There is 4 phases of long jump

APPROACH, TAKEOFF, FLIGHT, & LANDING

1. Begin by driving forward body leaned slightly downwards, head

down sprinting high knee and arm drive, powerful feet pushing
back.
 2. Steps must be springy acceleration

3. Before takeoff runner must be tall with eyes up thinking ‘up’ in

preparation for vertical jump

TAKEOFF

1. Plant step should be short and quick hitting flat footed, slightly
ahead of the body

2. Swing leg drives up, heel to butt, knee lifting to a 90 degree angle,

3. Active arm swing in coordination with knee drive to help generate

lift forward rotation

FLIGHT

1. Runner should gradually drop and circulate back, upward and over
depending on the runner’s flight style

2. During flight runner should maintain big chest and slightly upward
head tilt

LANDING
1. Before landing runner’s hands should be above head

2. Leg should be drawn toward chest with arms driven forward

3. Afterwards as you are falling down leg must be extended, heels out
in front