TRACK RASCALS PROGRAM What do we actually do? (Click on blue highlights for pictures)

Each session begins with a ‘warm-up’ session. Skipping, bounding, hopping, two-foot bounding, duck-walking, running on all fours, all over a 10 metres out-and-back distance. In addition things like ‘donkey kicking’, twisting, stretching etc., are among the activities used.

The running session includes sprints (a) to the 15 metre mark; (b) to the 15 metre mark and return; (c) shuttle relay (hand touch) over 15 meters; (d) shuttle relay (hand touch) out-&-back over 15 metres; and (e) baton relay over 80 metre straight-away with 3 exchanges.

In the 3rd week we introduce running over 12 inch hurdles. Initially, over one hurdle midway through a 15 metre stretch; later, over two hurdles over 25 metres; finally, over three hurdles and more over longer distances

The emphasis in these running sessions is upon (a) proper starting: toes behind the line; what commands to expect; and, especially, waiting for ‘Go!’; (b) running in lanes; (c) running in the right direction after receiving the baton (!); and (d) as mentioned earlier, running over rather than jumping over hurdles.

As a footnote to the use of hurdles - for anyone who thinks introducing them at this age is too soon, let me just say: try it. I was amazed, not only at how quickly and enthusiastically they took to this, but at how naturally proficient so many of them were at sweeping the trailing leg with no break in running stride. If only more of our J.D.’s were that good…

Throwing sessions consist of two activities: using turbo-javelins and 2kg shot.

With the javelins (“rocket ships”), the emphasis is on pointing and aiming the throw rather than just hurling it. With the shot (“cannon balls”), it is using a two-handed toss, feet astride, swinging from the knees, and release at waist height.

In both activities, the key control emphasis is upon doing it in line and waiting for the “go” command before retrieving the implements.

Jumping sessions focus on the Long Jump and, in the last two weeks, High Jump.

Long Jump begins with the standing jump, emphasizing arm swing and lifting of the knees. The running long jump (10 metre approach) emphasizes the usual things - taking off from a generally indicated area; trying for height; stretch for the landing.

The “High Jump” again involves two activities: (a) standing in front of the pit and jumping backwards onto it (some great arched backs); and (b) best of all, running and landing on the pit any way you liked! Some great divers in the making!

Each session (45 mins) concludes with a “chat session” and the opportunity, for those who wish to do so, to go round the whole track (“How many kilometres is it all the way round?”).

Final summary: no runs are timed, no throws or jumps are measured, no standards or ropes/elastics are used in the High Jump; there was almost continuous activity for the whole 45 minutes; control, particularly with the more pushing/shoving inclined boys, is essential; and it is obvious, with this group, that they appreciated how much FUN everything was when they went at it as hard as possible.

The final session winds up with the distribution of certificates indicating successful completion of the program, special Track Rascals T-shirts, a group photograph, and juice and cookies.

And both youngsters and parents were asking - “When is the next one?”

Danny Daniels,

Coach (but not in this case), Pen Track.