chapter
12 Pages

Hammer

Place 2 cones as a throwing line Stand behind the line facing the direction of the throw holding a weighted ball (choose

your weight) or soccer/basketball in two hands between your legs Perform a standing two-handed underarm throw for distance Ask someone to mark the distance with a cone Make further attempts to try to beat your personal best distance Measure and record your best distance as a future target to improve upon

Stand with your legs apart holding the ball in two hands between your legs Swing the ball forwards and upwards Bend your knees to start and extend them powerfully to assist the throw Keep your back flat and your head up Keep your arms straight throughout the throw Focus on the principles of ‘low to high’, ‘slow to fast’ and ‘legs first arms last’

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Encourage others to challenge themselves and achieve the best distance they can Give others positive and constructive feedback on their effort and technique

Choose the best weight ball to challenge yourself Set yourself realistic and achievable goals Keep re-evaluating and setting new goals

Set up the challenge quickly and efficiently Challenge yourself to your maximum ability Focus on improving your own personal best Don’t give up or cheat if the challenge gets difficult Maximise your activity time, allowing enough time to recover between attempts

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Weighted ball or soccer/basketball, 3 cones, tape measure

Place 2 cones as a throwing line Stand behind the line facing away from the direction of the throw holding a weighted

ball (choose your weight) or soccer/basketball in two hands between your legs Throw the ball backwards over your head for distance Ask someone to mark the distance with a cone Make further attempts to try to beat your personal best distance Measure and record your best distance as a future target to improve upon

Stand with your legs apart holding the ball in two hands between your legs Swing the ball backwards over your head Bend your knees to start and extend them powerfully to assist the throw Keep your back flat and your head up Keep your arms straight throughout the throw Release the ball above your head Focus on the principles of ‘low to high’, ‘slow to fast’ and ‘legs first arms last’

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Encourage others to challenge themselves and achieve the best distance they can Give others positive and constructive feedback on their effort and technique

Choose the best weight ball to challenge yourself Set yourself realistic and achievable goals Keep re-evaluating and setting new goals

Set up the challenge quickly and efficiently Challenge yourself to your maximum ability Focus on improving your own personal best Don’t give up or cheat if the challenge gets difficult Maximise your activity time, allowing enough time to recover between attempts

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Weighted ball or soccer/basketball, 3 cones, tape measure

Place 2 cones as a throwing line Sit behind the line facing away from the direction of the throw in straddle-sit position

holding a weighted ball (choose your weight) or soccer/basketball in two hands to the side of your body

Perform a sitting two-handed ‘heave’ throw over one shoulder for distance Ask someone to mark the distance with a cone Make further attempts to try to beat your personal best distance Measure and record your best distance as a future target to improve upon

‘Heave’ the ball from outside your right knee over your left shoulder Keep your arms straight throughout the throw Let go of the ball above your left shoulder Throw from low to high Turn your upper body to follow the throw Focus on the principles of ‘low to high’ and ‘slow to fast’

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le tic

s ch

al le

ng es

s he

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Encourage others to challenge themselves and achieve the best distance they can Give others positive and constructive feedback on their effort and technique

Choose the best weight ball to challenge yourself Set yourself realistic and achievable goals Keep re-evaluating and setting new goals

Set up the challenge quickly and efficiently Challenge yourself to your maximum ability Focus on improving your own personal best Don’t give up or cheat if the challenge gets difficult Maximise your activity time, allowing enough time to recover between attempts

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Weighted ball or soccer/basketball, 3 cones, tape measure

Place 2 cones as a throwing line Kneel behind the line facing away from the direction of the throw holding a weighted

ball (choose your weight) or soccer/basketball in two hands to the side of your body Perform a kneeling two-handed ‘heave’ throw over one shoulder for distance Ask someone to mark the distance with a cone Make further attempts to try to beat your personal best distance Measure and record your best distance as a future target to improve upon

‘Heave’ the ball from outside your right knee over your left shoulder Keep your arms straight throughout the throw Let go of the ball above your left shoulder Throw from low to high Turn your upper body to follow the throw Focus on the principles of ‘low to high’, ‘slow to fast’ and ‘hips first arms last’

A th

le tic

s ch

al le

ng es

s he

et s

Encourage others to challenge themselves and achieve the best distance they can Give others positive and constructive feedback on their effort and technique

Choose the best weight ball to challenge yourself Set yourself realistic and achievable goals Keep re-evaluating and setting new goals

Set up the challenge quickly and efficiently Challenge yourself to your maximum ability Focus on improving your own personal best Don’t give up or cheat if the challenge gets difficult Maximise your activity time, allowing enough time to recover between attempts

A th

le tic

s ch

al le

ng es

s he

et s

Weighted ball or soccer/basketball, 3 cones, tape measure

Place 2 cones as a throwing line Stand behind the line facing away from the direction of the throw holding a weighted

ball (choose your weight) or soccer/basketball in two hands to the side of your body Perform a standing two-handed ‘heave’ throw over one shoulder for distance Ask someone to mark the distance with a cone Make further attempts to try to beat your personal best distance Measure and record your best distance as a future target to improve upon

‘Heave’ the ball from outside your right knee over your left shoulder Bend your knees to start and extend them powerfully to assist the throw Keep your back flat and your head up Keep your arms straight throughout the throw Let go of the ball above your left shoulder Throw from low to high Turn your upper body to follow the throw Focus on the principles of ‘low to high’, ‘slow to fast’, ‘legs first arms last’ and transfer

of weight from ‘back to front’

A th

le tic

s ch

al le

ng es

s he

et s

Encourage others to challenge themselves and achieve the best distance they can Give others positive and constructive feedback on their effort and technique

Choose the best weight ball to challenge yourself Set yourself realistic and achievable goals Keep re-evaluating and setting new goals

Set up the challenge quickly and efficiently Challenge yourself to your maximum ability Focus on improving your own personal best Don’t give up or cheat if the challenge gets difficult Maximise your activity time, allowing enough time to recover between attempts

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Soft indoor hammers/rubber quoits tied on a rope, 2 cones, 4 plastic hoops

Work in groups of 4-5 Place 2 cones as a throwing line and 4 plastic hoops as targets (choose your distances

and positions) Stand behind the line facing away from the direction of the throw Using a soft indoor hammer/rubber quoits on a rope, perform a series of hammer-

style ‘heave’ throws for accuracy, using the hoops as targets Devise a scoring system and decide on the number of throws allowed Make further attempts to try to beat your best score Record the scoring system, number of throws and your individual or team score as a

future target to improve upon

Stand facing away from the direction of the throw Hold the handle of the rope in two hands to the side of your right leg, with your left

hand under your right hand Swing the hammer around your head and release it over your left shoulder Keep your arms straight at the end of the throw Throw from low to high Turn your upper body to follow the throw Focus on the principles of ‘low to high’, ‘slow to fast’, ‘legs first arms last’ and transfer

of weight from ‘back to front’

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Give others positive and constructive feedback on their effort and technique

Choose the best position of the hoops and number of attempts to challenge yourself Set yourself realistic and achievable goals Keep re-evaluating and setting new goals

Set up the challenge quickly and efficiently Challenge yourself to your maximum ability Focus on improving your own personal best Don’t give up or cheat if the challenge gets difficult Maximise your activity time, allowing enough time to recover between attempts

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