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. 

• 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.