Warm-Up (10 min)
- 2 laps easy jog (800m)
- Dynamic stretches: arm circles, trunk twists, walking lunges, leg swings
- Light plyometrics: 10 squat jumps, 10 tuck jumps
Main Workout (40 min)
- Station 1 — Long Jump (15 min):
- Approach run technique — consistent steps, hitting the board
- Takeoff mechanics — driving knee up, arm swing
- Landing — feet forward, fall forward not back
- 3 measured attempts per athlete
- Station 2 — Shot Put (15 min):
- Safety rules — never throw without looking, stay behind the line
- Grip and hold — fingers behind, resting at neck
- Standing put technique — push from chin, extend arm, follow through
- 3 measured attempts per athlete
- Station 3 — Discus (10 min):
- Grip — fingers over rim, flat palm
- Standing throw — pivot, sweep arm, release at shoulder height
- Focus on spin off index finger for proper flight
Cool-Down (10 min)
- 1 lap easy walk
- Upper body stretches: shoulders, triceps, chest, back
- Lower body stretches: quads, hamstrings, calves
- Discuss which field events each athlete wants to explore further