Winning Track and Field for Girls


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 ...
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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.
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Editorial Reviews

These titles join other "Winning Sports for Girls" series books on lacrosse, field hockey, soccer, basketball, gymnastics, softball, volleyball, and weight training. Nicely filling a gap in young adult nonfiction, these books focus on specific games from a girl's perspective. Each title gives a history of the sport, and then breaks it down into its essential elements. In Winning Track and Field for Girls, Housewright thoroughly covers all of the sport's events, such as sprints and hurdles, and includes technique tips, drills and exercises, and sample workouts. Chapters dedicated to mental preparation and nutrition, stretches, and weight lifting round out the book. Similarly Winning Tennis for Girls breaks the sport down into its basic components such as footwork, types of grips, forehand and backhand strokes, serving, and volleying. Strategies for playing singles and doubles are included, as are tips for injury prevention, conditioning, and nutrition. Both titles contain several black-and-white photographs, giving readers a clearer understanding of the proper positions and techniques described in the narrative. In addition, both books focus on the psychology of competition and emphasize the importance of mental preparation and good sportsmanship. For example, Porter discusses the challenges one faces when playing with a partner during a doubles tennis match and reminds readers that, "Doubles is a team sport . . . the scoreboard does not reflect which of you is the stronger player, only how many points and games you have won together." Finally both titles contain a list of associations and Web sites to help young athletes learn more. This series contains quality guides forany young woman interested in either getting started or improving at her chosen sport. The content is well balanced, presenting the technical aspects of each sport along with advice promoting healthy attitudes, nutrition, and self-esteem. Although necessarily technical at times, the books are written in such a reader-friendly manner that novices will not be turned off and more experienced athletes will still find useful information to help them improve. Girls who choose these recommended guides should benefit from the helpful advice and encouragement contained in them. (Winning Sports for Girls).. VOYA Codes 3Q 2P M J S (Readable without serious defects; For the YA with a special interest in the subject; Middle School, defined as grades 6 to 8; Junior High, defined as grades 7 to 9; Senior High, defined as grades 10 to 12). 2004, Facts on File, 188p.; Index. Photos. Further Reading. Ages 11 to 18.
—Valerie Ott
School Library Journal
Gr 7 Up-These refreshing looks at girls in sports are detailed yet easy to read. Housewright starts with a good history of women's track. The chapters are then divided into topics such as sprints, hurdles, middle and long distances, relays, jumping events, throwing events, the heptathlon, cross-country, and the triathlon. Each of these chapters then goes into detail about the individual event and concludes with a section about record holders. Helpful drills and sample workouts are also provided. The last two chapters deal with mental preparation and nutrition, stretches, and weight lifting. Black-and-white photographs vary in quality; some are quite small and grainy. Quotes from famous women athletes add interest. Porter discusses the basics of weight training and safety in the weight room. The book is then broken down into sport-specific programs: basketball, softball, field hockey, and volleyball. The chapter on exercises has black-and-white photographs demonstrating the different routines. Safety and proper technique are stressed throughout. Good resources for girls interested in pursuing sports.-Kim Carlson, Monticello High School, IA Copyright 2004 Reed Business Information.
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Product Details

  • ISBN-13: 9780816052325
  • Publisher: Facts on File, Incorporated
  • Publication date: 12/15/2003
  • Series: Winning Sports for Girls Series
  • Pages: 208
  • Product dimensions: 7.30 (w) x 9.20 (h) x 0.06 (d)

Table of Contents

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