Athletics is a branch of sport that includes various disciplines such as running, jumping, throwing, and fast walking. To become a reliable athlete in athletics, planned, disciplined, and continuous training is needed. Athletic training aims to increase strength, agility, speed, and endurance in order to achieve the best performance in each athletic branch that is pursued.

The following is a guide to how to train athletics that can help you prepare yourself to compete and reach peak performance.

1. Running Training (Sprint, Middle Distance, and Long Distance)
Sprint Training (Sprinting)
Sprinting requires maximum speed in a short time. Here are some exercises to improve sprinting ability: Slot Raffi Ahmad

Dynamic Stretching: Before running, warm up with dynamic movements, such as high knees, butt kicks, and lunge walks. This will prepare the muscles to run fast.

Interval Training: Running short distances and fast times (eg 60-100 meters) followed by recovery time. This increases speed capacity and anaerobic endurance.
Speed-Building Workouts: Do sprints at maximum effort on a flat track or up a hill. This helps strengthen leg muscles and improve reaction speed.
Middle-Distance Workouts (800m-1500m)
For middle distances, a balance between speed and endurance is needed. The following workouts are helpful:

Tempo Runs: Run at a pace slightly faster than your race pace to improve aerobic endurance.
Middle-Distance Intervals: Run 400 meters at a high pace, followed by jogging or walking for recovery. This helps the body adapt to the high speed during the race.
Long-Distance Workouts (5K, 10K, Marathon)
Long-distance running requires excellent endurance. Some exercises that can be done to improve endurance:

Long Runs: Run a long distance at a slower pace to improve aerobic endurance.
Tempo Runs: Run at a moderate pace that is maintained to extend stamina.
Stretching and Recovery: After long-distance training, do thorough muscle stretching to reduce soreness and speed recovery. 2. Jumping Exercises
Long Jump
For the long jump, leg muscle strength and good technique are essential. Some exercises to improve long jump ability include:

Leg Muscle Strengthening Exercises: Squats, lunges, and box jumps are very effective for strengthening leg muscles.
Application of Jumping Techniques: Practice jumping from a squatting position and jumping as far as possible, as well as jumping exercises with an emphasis on proper body position.
Speed ​​and Jumping Exercises: Do short sprint exercises followed by long jumps to increase speed before jumping.
High Jump
High jump exercises require body flexibility and speed when jumping. Exercises that can be done include:

Increasing Leg and Back Muscle Strength: Squat and deadlift exercises can help strengthen leg and lower back muscles.
Jumping Technique Exercises: Practice high jump with a focus on landing technique and body position when jumping over the bar.
3. Throwing Exercises
Javelin Throw
Javelin throw requires upper body muscle strength and good technique. Here are some exercises to improve javelin throwing ability:

Back and Arm Strength Exercises: Lift weights such as deadlifts and pull-ups to strengthen the back and arm muscles.
Throwing Technique Exercises: Javelin throwing exercises focusing on throwing angles, hand speed, and body stability.
Discus Throwing
Discus throwing also requires upper body strength and proper technique. Exercises that can be done include:

Core and Back Strength Exercises: Squats and bench presses are good exercises to strengthen the core and back muscles that are important in throwing the discus.
Throwing Technique Exercises: Exercises that focus on body rotation and correct hand position when throwing the discus.
4. Muscle Strength and Endurance Exercises
Muscle strength and endurance are very important in athletics. The following exercises can help improve strength and endurance:

Weightlifting Exercises: Squats, deadlifts, and bench presses help strengthen the muscles of the body. Plyometric Exercises: Exercises like box jumps, jumping lunges, and burpees are great for building explosive strength and endurance.
Core Exercises: Core exercises like planks, Russian twists, and sit-ups strengthen your core muscles, which are essential for stability when running, jumping, or throwing.
5. Stretching and Recovery Exercises
Stretching is essential for maintaining flexibility and preventing injury. Here are some types of stretches to do:

Dynamic Stretching: Before you exercise, do