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9780816052318

Winning Track and Field for Girls

by ; ;
  • ISBN13:

    9780816052318

  • ISBN10:

    081605231X

  • Format: Hardcover
  • Copyright: 2003-12-01
  • Publisher: Facts on File
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Summary

Today nearly half a million high school females take part in track-and-field competitions. Track and field ranks second only to basketball in number of high school-aged female participants. Winning Track and Field for Girls offers a history of the sport from the time of the ancient Greeks to the present day and serves as a comprehensive guide for those who want to train safely for several track-and-field events with specific workouts and techniques. Chapters focus on events such as the high jump, shot put, and hurdles, as well as several distance and sprinting races. Winning Track and Field for Girls is a great resource for young women who participate in track and field and for the parents and coaches who support and train them. Book jacket.

Author Biography

Ed Housewright is an award-winning reporter for the Dallas Morning News, for which he has covered a wide range of topics, including state and local government, politics, criminal justice, health care, religion, and sports. His work has appeared in newspapers around the country and in Golf Digest. He is a native of Dallas, Texas, and a graduate of Southern Methodist University

Table of Contents

Foreword xiii
Acknowledgments xv
Introduction xvi
History
1(4)
Sprints
5(23)
The Basics
6(1)
Technique
7(6)
The Start
7(4)
Acceleration
11(1)
Full Stride
12(1)
Finish
12(1)
Records
13(1)
100 Meters
13(1)
200 Meters
13(1)
400 Meters
14(1)
Faults and Fixes
14(1)
Drills
15(4)
To Improve Starts
15(1)
To Improve Muscle Tone and Flexibility
15(2)
To Improve Acceleration and Build Endurance
17(1)
To Improve Stride Length and Consistency
17(1)
Games to Liven Up Training
18(1)
Superstar: Florence Griffith-Joyner
19(1)
Sample Workouts
20(4)
100, 200 Meters (Off-Season)
20(1)
100, 200 Meters (Early Season)
21(1)
100, 200 Meters (Mid-Season)
22(1)
400 Meters (Off-Season)
22(1)
400 Meters (Early Season)
23(1)
400 Meters (Mid-Season)
24(1)
Injuries
24(2)
Superstar: Marion Jones
26(2)
Hurdles
28(17)
The Basics
29(1)
Technique
30(3)
Records
33(1)
100-Meter Hurdles
33(1)
400-Meter Hurdles
33(1)
Faults and Fixes
34(1)
Drills
35(4)
High-Stepping
35(1)
Jogging
35(1)
Wall Exercise
35(2)
Leading Leg Drill
37(1)
Trailing Leg Drill
37(1)
Chalk Drill
37(1)
Add-Ons
38(1)
Uphill Runs
38(1)
Stair Hop
38(1)
Sample Workouts
39(1)
100-Meter Hurdles (Off-Season)
39(1)
100-Meter Hurdles (Early Season)
39(1)
Superstar: Gail Devers
40(4)
100-Meter Hurdles (Mid-Season)
41(1)
400-Meter Hurdles (Off-Season)
42(1)
400-Meter Hurdles (Early Season)
42(1)
400-Meter Hurdles (Mid-Season)
43(1)
Superstar: Kim Batten
44(1)
Middle-Distance and Long-Distance Races
45(12)
The Basics
46(1)
Technique
47(1)
Records
48(1)
800 Meters
48(1)
1,500 Meters
49(1)
3,000 Meters
49(1)
Faults and Fixes
49(2)
Drills
51(1)
Pace Practice
51(1)
Time Travel
51(1)
Interval Sprints
51(1)
Pyramid Sprints
51(1)
Cross-Country Training
51(1)
Uphill Runs
51(1)
Hurdle Hops
51(1)
Underwater Running
52(1)
Sample Workouts
52(3)
800, 1,500, 3,000 Meters (Off-Season)
52(1)
800, 1,500, 3,000 Meters (Early Season)
53(1)
800, 1,500, 3,000 Meters (Mid-Season)
54(1)
Superstars: Mary Decker and Zola Budd
55(2)
Relays
57(19)
The Basics
58(1)
Technique
59(4)
Upsweep
59(2)
Downsweep
61(1)
4 x 400 Meters
62(1)
Responsibilities of Each Runner in the 4 x 100 Relay
63(1)
Lead Runner
63(1)
Second Runner
63(1)
Third Runner
63(1)
Fourth Runner
63(1)
Responsibilities of Each Runner in the 4 x 400 Relay
64(1)
Lead Runner
64(1)
Second Runner
64(1)
Third Runner
64(1)
Fourth Runner
64(1)
Records
64(2)
4 x 100 Meter Relay
65(1)
4 x 400 Meter Relay
65(1)
4 x 800 Meter Relay
65(1)
Faults and Fixes
66(1)
Drills
67(2)
Bottle Drill
67(1)
Bounce Drill
67(1)
Standing Handoffs
67(1)
Jogging Handoffs
68(1)
Acceleration Drill
69(1)
Hit the Spot
69(1)
Superstars: The Record-Setting American 4 x 100 Relay Team
69(1)
Sample Workouts
70(6)
4 x 100 Meter Relay (Off-Season)
70(1)
4 x 100 Meter Relay (Early Season)
71(1)
4 x 100 Meter Relay (Mid-Season)
72(1)
4 x 400 Meter Relay (Off-Season)
73(1)
4 x 400 Meter Relay (Early Season)
73(1)
4 x 400 Meter Relay (Mid-Season)
74(2)
Jumping Events
76(44)
High Jump
77(11)
The Basics
78(1)
Technique
78(1)
Approach
78(3)
Takeoff
81(1)
Clearing the Bar
82(1)
Records
83(1)
Faults and Fixes
83(1)
Drills
84(1)
One-Legged Hurdle Hops
84(1)
Single-Leg Dips
84(1)
Beginning Jumping
85(1)
Figure Eights
85(1)
High-Stepping
85(1)
Bounding
85(1)
Approach Practice
86(1)
Sample Workouts
86(1)
High Jump (Off-Season)
86(1)
High Jump (Early Season)
87(1)
High Jump (Mid-Season)
88(1)
Long Jump
88(11)
The Basics
89(1)
Technique
90(1)
Approach
90(1)
Takeoff
91(1)
Airborne Action
91(2)
Records
93(1)
Faults and Fixes
93(1)
Drills
94(1)
Run-Ups
94(1)
Lunges
94(1)
Single-Leg Hops
95(1)
Standing Long Jump
95(1)
Jumping Rope
95(1)
Step-Ups
95(2)
Sample Workouts
97(1)
Long Jump (Off-Season)
97(1)
Long Jump (Early Season)
97(1)
Long Jump (Mid-Season)
98(1)
Triple Jump
99(10)
The Basics
99(1)
Technique
100(1)
Hop
100(1)
Step
101(1)
Jump
102(2)
Records
104(1)
Faults and Fixes
104(1)
Drills
105(1)
Bounding
105(1)
Box Stepping
105(1)
Box Jumping
106(1)
Hurdle Hops
106(1)
Sample Workouts
107(1)
Triple Jump (Off-Season)
107(1)
Triple Jump (Early Season)
107(1)
Triple Jump (Mid-Season)
108(1)
Pole Vault
109(10)
The Basics
109(1)
Technique
110(1)
Grip and Pole Carry
111(1)
Approach
112(1)
Pole Plant and Takeoff
112(2)
Clearing the Bar
114(1)
Records
115(1)
Faults and Fixes
115(1)
Drills
116(1)
Rope Climb
116(1)
Rope Swing
116(1)
Backward Handstand
116(1)
Swing and Rotate
116(1)
Back Pushes
117(1)
Sample Workouts
117(1)
Pole Vault (Off-Season)
117(1)
Pole Vault (Early Season)
118(1)
Pole Vault (Mid-Season)
118(1)
Superstar: Stacy Dragila
119(1)
Throwing Events
120(26)
Shot Put
121(5)
The Basics
121(1)
Technique
122(1)
Glide
122(1)
Spin
122(3)
Records
125(1)
Faults and Fixes
125(1)
Success Story: Michelle Carter
126(4)
Drills
127(1)
Simple Lift
127(1)
Wrist Flips
127(1)
Basketball Throws Against a Wall
127(1)
Basketball Throws for Distance
128(1)
Shot Put from Standing Position
128(1)
Gliding Practice
129(1)
Sample Workouts
129(1)
Shot Put (Off-Season)
129(1)
Shot Put (Early Season and Mid-Season)
129(1)
Discus
130(7)
The Basics
130(1)
Technique
131(1)
Grip
131(1)
Set-Up and Throw
131(3)
Records
134(1)
Faults and Fixes
134(1)
Drills
135(1)
Arm Swing
135(1)
Sitting Throw
135(1)
Step and Sling
135(1)
Complete Throw with Rubber Ring
135(1)
Spin Practice
135(1)
Sample Workouts
136(1)
Discus (Off-Season, Early Season, and Mid-Season)
136(1)
Discus (Early Season and Mid-Season)
136(1)
Javelin
137(9)
The Basics
137(1)
Technique
137(1)
Grip
137(1)
Approach and Throw
138(3)
Records
141(1)
Faults and Fixes
141(1)
Drills
142(1)
Basketball Throw
142(1)
Step and Throw
142(1)
Four-Step Throw
142(1)
Standing Throw with a Javelin
143(1)
Five-Step Throw with Javelin
144(1)
Sample Workouts
144(1)
Javelin (Off-Season)
144(1)
Javelin (Early Season and Mid-Season)
145(1)
Heptathlon, Cross-Country, Marathon, and Triathlon
146(14)
Heptathlon
147(2)
The Basics
148(1)
Success Story: Diana and Julie Pickler
149(1)
Cross-Country
150(3)
Marathon
153(2)
Superstar: Joan Benoit Samuelson
155(2)
Triathlon
157(3)
Mental Preparation and Nutrition
160(5)
Mental Preparation
160(2)
Nutrition
162(3)
Stretches and Weight Lifting
165(9)
Stretching
165(5)
Types of Stretches
165(1)
Hurdler's Stretch
165(1)
Palms on Ground
166(1)
Leg Extensions
166(1)
Ankle Pull
167(1)
Groin Stretch
167(1)
Torso Bend
167(1)
Leg Crossover
167(1)
Body Lean
167(2)
Torso Twist
169(1)
Back Roll
170(1)
Neck Roll
170(1)
Weight Lifting
170(4)
Lower Body
171(1)
Leg Extension
171(1)
Leg Curl
171(1)
Leg Press
172(1)
Squat
172(1)
Calf Raise
172(1)
Upper Body
172(1)
Bench Press
172(1)
Shoulder Press
172(1)
Upright Rowing
172(1)
Lat Pull-Downs
173(1)
Dips
173(1)
Biceps Curls
173(1)
Triceps Pull-Downs
173(1)
Crunches
173(1)
Associations and Websites 174(1)
Further Reading 175(2)
Index 177

Supplemental Materials

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Excerpts

Track and field events have been a mainstay of athletics since the time of the ancient Greeks. Today track and field draws nearly half a million high school girls to competition and ranks second only to basketball in popularity with young female athletes. Winning Track and Field for Girls provides a history of how track and field developed over time, as well as all the information young athletes of today need to begin training safely for specific events.
Winning Track and Field for Girls covers the basics of all the major events in which girls compete—sprinting, hurdling, middle distance running, relay races, high jump, shot put, discus, javelin, pentathlon, and many others. It also contains entertaining sidebars that spotlight legendary women athletes such as Marion Jones (world record holder for 200-meter dash) and Wilma Rudolph (1960 three-time gold medalist). Nutrition, fitness, and conditioning are discussed as important elements of success, and additional resources are presented in appendixes. Approximately 118 photographs illustrate many of the concepts and drills that are discussed.

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