Racewalk

Table of Contents

Race Walking Skills

Technique

Walk in a forward motion toward the finish line.
Double support phase.
- Drive off a straight/slightly bent rear leg.
- Hip of the forward leg is pushed forward to a mid-line and lands over the heel. The knee of this leg must straighten at heel contact and remain straight until past the vertical.
- Elbows kept at 90 degree angle. The forward elbow drives over the opposite heel and hip.
- The back-ward elbow drive, the fist stops just behind the fat pad of the same hip.
Half recovery phase
- Posture upright, shoulders relaxed.
- No flexion at hips (i.e a forward torso).
- Arms always carried at 90 degree elbow angle.
- Knee angle greater than 90 degrees for recovery (i.e 100 – 120 degrees).
- Recovery foot relaxed, toes down.
Single leg phase.
- Emphasis here on straight support, shoulder/hip/knee/leg all in a line.
- Tail of spine still pointing to ground between legs (i.e. eliminating pelvic tilt).
- Recovery foot relaxed, toes down.
- Stance (opposite) hip at its highest level.
- Recovery hip low and driving forward to the midline (not laterally)
Three quarter recovery phase.
- Posture, slight forward lean from rear ankle to shoulder (no bend at hips).
- Drive from rear leg commencing.
- Front hip at its lowest position, midline.
- Use of this forward hip drive to pull the recovery leg through (not a knee lift).
- Front knee relaxed, toes start to pull upwards.
Double support phase.
- Front foot contact on rear of heel, toes up, leg straight.
- Drive from back leg completed.
- Front arm to centre of breastbone and not across midline.
- Rear elbow drive, hand no further back then fat pad on hip.

Race Technique

Official or Age Manager will show athletes to their lanes and the starting line.
When race starter says “On your Marks”.
- Move up to stand behind the line.
- Point feet in direction of walk. 
- Front leg forward and straight (behind line).
- Back leg slightly bent and weight on ball of foot.
- Listen or look for the next instruction.
Race starter says “go”.
- Listen for the bang of the gun and walk. 
  Or 
- Look for the visual sign of arm lowering or light flash and walk. 
Race.
- Merge towards the inside lane when told to.
- Keep moving until you are past the end line.

Modification Options

Reduce the distance.
Allow for knee bend.
Assistive Technology (equipment) is used to support balance so the athlete can compete.
- You can allow the athlete to use their everyday equipment. This is Assistive Technology that they use in their everyday life, not for a short-term injury.
  - Crutches.
  - Walking frame.
  - Wheelchair.
  - Orthotics.
  - Prosthetics.
- Specialised Assistive Technology for athletics can be used.
  - Frame Runner.
  - Race Wheelchair.
  - Gloves.
- Athletes may need a helper adult (for example parent or support worker or therapist) to use the equipment safely and effectively, especially when learning – ask the athlete what they need.
- Athletes can use a wheelchair by doing single pushes.
Starter gun.
- Visual signal required for athletes with sensitivity to noise. They may also choose to wear ear muffs or start on the opposite side to the gun.
- Visual or touch signal required for deaf and hard of hearing athletes.
  - Hand or flag raised on “get set” and lowered on “go”.
  - Athlete in lane 1 or 8 with the person signaling to stand to the same side.
  - Gently tap the shoulder on “go”. Stand out of the way of their start.
- Audible signal required for athletes with vision impairment.
For blind and low vision athletes, use a guide athlete. See the sensory page for more information.
Use bright markers to show where to run.

ABN 45 761 248 109

ACN 632 256 181

Coles Little Athletics Australia acknowledges and pays respect to all traditional custodians of the lands of which we work, run, jump and throw throughout Australia. We pay respect to elders both past, present and emerging.

We are committed to a positive future for all Aboriginal and Torres Strait Islander communities and to honor their ongoing cultural and spiritual connections to this country and recognize the role and value of culture.