Track & Field

10 meter dash

How fast can you walk, roll or run a 10 meter dash? 

Equipment needed: Measuring tape or other measurement device. If you are unable to use a measuring tape, you can measure by taking 12 large steps. 

Set up:  Measure 10 meters (or 33 feet). Mark the distance. 

What to record and submit: Record the time it takes you to run, walk, or roll your wheelchair 10 meters. 

25 meter dash

How fast can you walk, roll or run a 25 meter dash? 

Equipment needed: Measuring tape or other measurement device. If you are unable to use a measuring tape, you can measure by taking 33 large steps.

Set up: Measure 25 meters (or 82 feet). Mark the distance. 

What to record and submit: Record the time it takes you to run, walk, or roll your wheelchair 25 meters. 

50 meter dash

How fast can you walk, roll or run 50 meters? 

Equipment needed: Measuring tape or other measurement device. If you are unable to use a measuring tape, you can measure by taking 60 large steps.

Set up: You can do the 50 meter dash in your yard, on a sidewalk, or any open space. Measure 50 meters (or 164 feet) from start to finish. Mark the distance. 

What to record and submit: Record the time it takes you to run, walk, or roll your wheelchair 50 meters. 

100 meter dash

How fast can you walk, roll or run 100 meters? 

Equipment needed: Measuring tape or other measurement device. If you are unable to use a measuring tape, you can measure by taking 120 large steps.

Set up: You can do the 100 meter dash in your yard, on a sidewalk, or any open space. Measure 100 meters (or 328 feet) from start to finish. Mark the distance. 

What to record and submit: Record the time it takes you to run, walk, or roll your wheelchair 100 meters. 

200 meter dash

How fast can you walk, roll or run 200 meters? 

Equipment needed: Measuring tape or other measurement device. If you are unable to measure 100 meters, you can take 120 large steps and use that distance to go down and back for 200 meters.  

Set up: You can do the 200 meter dash in your yard, on a sidewalk, or any open space. Measure 100 meters (or 328 feet); when you run/walk/roll down and back it’ll be a total of 200 meters.  

What to record and submit: Record the time it takes you to run, walk, or roll your wheelchair 200 meters. 

Standing long jump

How far can you jump from a standing position? 

Equipment needed: Measuring tape or other measurement device  

Set up: Keep both feet on the ground and jump as far as you can.  

What to record and submit: Measure the distance (in feet and inches) from the starting point to where your closest heel landed. 

Tennis ball throw (50 feet max)

How far can you throw a tennis ball? 

If you can throw farther than 50 feet (15 meters), do not try this activity. 

Equipment needed: Tennis ball, measuring tape or other measurement device  

Set up: Throw a tennis ball and measure how far it goes. 

What to record and submit: Measure the distance (in feet and inches) from the starting point to where the ball first landed. 

Softball throw (50 feet max)

How far can you throw a softball? 

If you can throw farther than 50 feet (15 meters), do not try this activity. 

Equipment needed: Softball, measuring tape or other measurement device  

Set up: Throw a softball and measure how far it goes. 

What to record and submit: Measure the distance (in feet and inches) from the starting point to where the ball first landed. 

4 X 100 meter Traditional and Unified Relay

How fast can your team walk, roll or run 100 meters 

Equipment needed:  Measuring tape or other measuring device.  

Set up: You can do the 100 meter dash in your yard, on a sidewalk, or any open space. Measure 100 meters (or 328 feet) from start to finish. If you are unable to use a measuring tape, you can measure by taking 120 large steps. Mark the distance. 

What to record and submit: Record the time it takes you to run, walk or roll your wheelchair 100 meters.  Your time will be combined with the other athletes or partners on your relay team to create your overall relay time. Each member of the relay team must submit his/her own 100 meter time. Make sure you have the correct spellings of your teammates’ first and last names. You’ll need them when you enter your relay team information online! 

Traditional relays are made up of 4 athletes and Unified relays are made up of 2 athletes and 2 Unified partners. 

Stay Safe

Regular physical activity is vital for good physical, social and emotional health. While there is a risk of injury with any type of physical activity, the benefits of staying active far outweigh the risks. 

 
You can reduce your risk of exercise injury by: 

  • wearing the right shoes 
  • using the correct equipment 
  • drinking water and staying hydrated 
  • warming up and stretching properly 
  • being aware of your surroundings – always exercise and compete in a safe and level area clear of any obstacles or items 
  • maintaining social distancing rules (stay at least six feet away from others) 

  
Stop exercising and seek medical help if you experience symptoms such as: 

  • discomfort or pain 
  • chest pain or other pain that could indicate a heart attack, including pain in the neck and jaw, pain travelling down the arm or pain between the shoulder blades 
  • shortness of breath 
  • a rapid or irregular heartbeat