1. Sprint Running (100 metres)

The sprint is a short-distance race where players run as fast as possible from a starting line to a finish line.

How to Play Correctly:

• Starting position: Place both feet behind the starting line. One foot should be slightly forward. Bend your knees and lean forward slightly.
• On your marks: Get into the starting position and wait for the whistle.
• Get set: Raise your hips slightly above your knees.
• Go: Sprint forward using short, quick steps. Keep your arms bent at 90 degrees and pump them in rhythm with your legs.
• Finish: Cross the finish line with your chest or shoulder, not slowing down before the line.

2. Relay Race (4 x 100 metres)

In a relay race, four runners each run a section and pass a baton to the next runner.

How to Play Correctly:

• Four players stand in a line, each at a different station marked with flags.
• The first runner holds the baton in one hand.
• When the whistle blows, the first runner sprints toward the second runner.
• The second runner must look back and extend their hand backward to receive the baton.
• Pass the baton within the transfer zone (the marked area between runners).
• Continue until the fourth runner crosses the finish line.

Important: If the baton is dropped or passed outside the zone, the team may be disqualified.

3. Hurdle Race

Hurdles are obstacles that runners must jump over while continuing to run forward.

How to Play Correctly:

• Approach the hurdle at a steady running speed.
• Take off from one foot about 1-2 metres before the hurdle.
• Lift your knees high and lean slightly forward.
• Bring your legs over the hurdle together — lead with one leg, then pull the trailing leg through quickly.
• Land on the front foot and continue running to the next hurdle.
• The last runner to cross the finish line wins.

4. Standing Long Jump

This event measures how far you can jump from a standing position without taking a running start.

How to Play Correctly:

• Stand behind the takeoff line with feet shoulder-width apart.
• Bend your knees and swing your arms backward.
• Jump forward, swinging your arms upward powerfully.
• Land on both feet without falling backward.
• The distance is measured from the takeoff line to the nearest point of landing.
• You have three attempts, and your best jump is recorded.

5. Tug of War

Tug of war is a team game where two teams pull on opposite ends of a rope.

How to Play Correctly:

• Divide into two equal teams of 5-8 players.
• Each team lines up along the rope, gripping it firmly with both hands.
• The rope has a marker (flag) in the center.
• On the whistle, both teams pull backward together.
• The team that pulls the marker past their designated line wins.

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