Rules and Regulations: Indoor Track (2023)

Important Highlights

The New York State Federation Championship will be held on Saturday, March 6, 2010, at Barton Hall, Cornell University. This will be a split day meet with the boys participating in the morning and the girls in the afternoon.

Our coaching clinic schedule will be published as an article shortly. Dates for coaches clinics are 11/16 and 11/23; assistant coaches are also required to attend.

(Video) Track (Indoor regulations)

The PSAL will again reimburse teams for the entry fee for two Indoor Invitational events from a list prepared by PSAL staff; Hispanic Games, New Balance Games and The Metropolitan Invitational.

The Armory will not allow spikes for the first five PSAL meets. When spikes are allowed, only ¼ inch or 7 mm spikes will be permitted.

The City Championship scratch process will be the same as last year. All scratches will be done electronically.

The city championship is being conducted on Saturday, February 27, 2010.

Rules and Regulations

(Video) You CAN’T do this in Track!

  • The indoor track and field season begins on Monday, November 9th. The season ends after the Frosh/Soph Championships, which will be held on Sunday March 7th, 2010.
  • All coaches must electronically submit an approved team roster electronic) as early as November 9th and may continue submission through February 11, 2010. No athlete will be permitted to participate in any meet unless he or she is on the approved roster. The minimum number of students required on a roster is twelve.
  • Cross country participants may be rolled over onto your indoor roster by going to "forms electronic." Enter last name and file number and click on indoor track rosters. Then select "choose from cross country roster" (on top). Transfer to your roster those athletes continuing from cross country. Submit to your AD for approval and submission.
  • Each student athlete must have a signed parental consent form on file for each sport before the first of participation in that sport. This includes games, scrimmages, tryouts and practice.
  • Each student athlete must have a current (within one calendar year) medical certificate on file before the first day of participation. This includes games, scrimmages, tryouts and practices.
  • A student athlete must have completed 12 practices prior to participating in their first contest.
  • On days of normal school attendance, a student/athlete must be present in school in order to participate in any team practice, scrimmage, and league or non-league game, meet, contest or tryout on that day.
  • All coaches must be Board of Education licensed teachers with current First Aid, CPR and AED Certifications. The AED unit must be present at all games, meets scrimmages, practices or tryouts.
  • An authorized teacher/coach (with current First Aid, CPR and AED certifications) must be present at every match, game, scrimmage, practice and tryout.
  • Each teacher/coach will actively supervise student athletes until a competition or practice is complete and the team has left the facility.
  • PSAL issued numbers are required to be worn by athletes atallPSAL sponsored events.
  • If you expect to have pole vaulters on your team this season, at least onecoachfrom your school must attend a clinic on the pole vault that would have covered the techniques and rules for the event prior to the start of this season. If this clinic is not attended your athletes will not be cleared to participate. The pole vault clinics that are open to coaches will be held on 11/16, 11/23 and 12/14
  • Anathletewho wishes to pole vault this season must attend two clinics prior to competing in a PSAL sponsored event. Athletes who were PSAL certified last year must attend one clinic prior to competition. A current list of qualified vaulters will be posted on the PSAL website.
  • All events except the Millrose Games & NYSPHSAA Championship will be held at the 168th Street Armory. Parking around the Armory is always an issue. Plan accordingly.
  • In order to gain credit for any PSAL sponsored indoor meet a school must have a minimum of six participants compete. If less than six compete, that school will receive a forfeit for that date. Forfeiture will result in a loss of 4 hours pay for the coach.
  • Broad participation is a stated goal of all PSAL programs. It is expected, therefore, that indoor rosters for indoor track contain a minimum of twelve participants by November 24, 2009. Schools that do not meet this requirement will have their programs reviewed by PSAL staff.
  • Cross country athletes will be assigned new PSAL numbers for the indoor season. These numbers will be distributed beginning with the first scheduled indoor meet. Coaches must establish procedures for the collection of a team's numbers.
  • Open pits. The triple jump and long jump will be run as open pits. When the event is called, ALL contestants for the event must sign- in, get their steps and run-throughs. Once competition starts, only run-backs (from the board back to the runway) are permitted. No run-throughs into the pit are permitted. When the pit is closed, a "time for competition" will be determined by the Referee in conjunction with meet management. It is the responsibility of the athlete to take his/her jumps during this time. The athlete must wear their assigned PSAL number and, in the case of the triple jump, tell the event judge which board they will be using. If finals are to be held in these events, the names of the finalists will announced before the finals are conducted.
  • In the short sprints and hurdle events, FAT will determine the finalists.
  • Event cards must contain the full name and assigned PSAL number of all athletes. Alternates must be listed on the event cards for running event relays
  • Shot puts will be weighed prior to all PSAL competition.
  • Pole vault and high jump competition will be conducted so that all grades will jump together and the results sorted when the event is completed. Boys and girls will not jump together.
  • Pole vault competitors will be weighed prior to all PSAL competition to ensure that an athlete is using the proper pole.
  • Competitor numbers will be assigned after 12 noon Thursday, upon receipt of your approved roster.The initial roster deadline for 2009 is noon, Tuesday, November 24. Numbers will be distributed at the Pilgrim Games. These numbers must be worn at all PSAL sponsored events. Additions to rosters received by noon Thursday will have numbers available at the next PSAL Meet.REMEMBER: Athletic Directors must approve all rosters before numbers can be assigned.
  • Results of all PSAL Indoor Meets will be posted on the PSAL website.
  • The deadline for additions to Indoor Track rosters is noon February 11, 2010.
  • The official rulebook for PSAL is the National Federation of State High School Association Track and Field and Cross Country Rules Book. Uniform, coach and player conduct and jewelry provisions are discussed in detail. Review with your athletes before your season begins.
  • Electronic roster submission - Coaches must be registered with the PSAL by your athletic director before rosters can be entered. To enter your roster online, your browser must be 5.0 or higher. Coaches may verify the roster submission by their athletic director by looking at your "School Profile" page and clicking on your sport.
  • Electronic entry is required only for the PSAL Indoor Track & Field Championship. Coaches must go to forms electronic and follow the instructions.
  • Coaches arerequiredto attend one of the coaching clinics scheduled for 11/16 and 11/23. You may attend either one. Clinicians will be announced on Meet Info pages.

2009 - 2010 Indoor Track and Field Qualifying Standards


Boys Provisional


Girls Provisional






55m Dash





55m HH





300m Dash





600m Run





1000m Run





1500m Run



1500m RW



1600m Run



3000m Run



3200m Run



High Jump





Long Jump





Triple Jump





Shot Put





Pole Vault





4x200m Relay





4x400m Relay





4x800m Relay





City Championship entry and scratch process procedure.

Entry of athletes and relay teams must be made electronically and may be done regularly during the indoor track season. Entries should be verified by checking the listed entry fields found off the orange bar located (Only athletes or teams that have made one of the two published standards may be entered. Borough champions who have not met a standard will be entered by PSAL staff, if the coach wants the athlete to compete in that event.)

Entries will close at 10 am on Monday, February 22, 2010. Accepted entry lists that will include the addition of provisional athletes who are in the meet will be posted later that day. Coaches will then have the opportunity to scratch (or remove) athletes or teams from this list by e-mail. These requests must be sent, no later than noon on Wednesday, February 24, 2010.

A final list of city championship entries, including heat assignments will be posted later that day.

(Video) Track and Field Tips: How to run the 400 Indoors

Heat sheets will be available on Friday morning at approximately 9:00 am

  • If, for any reason, an athlete remains entered in more than three events the athlete must compete in the first three events as listed in the order of events. If an athlete has not scratched and misses their event they are out of the remainder of the meet. An athlete may not be listed as an alternate on a relay, compete in three events and then compete in the relay final. An athlete who violates the event limit provision will be disqualified from all events in which he/she participated.

Relay team reminder: Read carefully and plan accordingly.

  • At the City Championship relay teams must include the same athletes who met the qualifying standard or were listed on the initial entry card. A school that qualifies more than one team may use any of the individuals who qualified on their teams. If changes occur, the seed time for these teams must be adjusted downward.

    The 2009-10 PSAL Indoor Schedule Requirements

Each PSAL team is mandated to participate in a minimum of 10 track and field meets during the season. Four of these mandated meets are specifically listed below andmust be attended. In addition to these listed meets,anysix other sanctioned meets*,at the coach's option, must be attended to complete the ten meet requirement.

Jim McKay Memorial
Mayor's Cup Championship
Borough Championship
Frosh/Soph Championship
*Check the PSAL meet information page and armoryfoundation@aol.comfor additional meet information.

Schedules are to be submitted electronically to the PSAL using the "forms electronic" link on the PSAL website. They are due by noon, Tuesday, November 24, 2009.

(Video) 5 Tips For Indoor Track


This form must be used to be reimbursed for entry fees for ACTUAL participants at a MAXIMUM of two of the three listed meets.

Sat/Sun January 9-10, 2010-Citibank Hispanic Games-Armory T&F Center
Sat. January 23, 2010-New Balance Games-Armory T&F Center
Wednesday February 3, 2010- Metropolitan Invitational- Armory T&F Center

Meet #1-_____ Boys_____ Girls______ C0-Ed____ Meet #2-_____
(Please check)
MEET NAME-______________________________
School Name-______________________________
Coaches Name-________________________________

Proof of paid entry must be submitted with this form (Signed Receipt from meet director)
Event Participation

Running Events-(# of participants) ______
Relay Teams-(# of teams) _______
Field Events-(# of Participants) _______

Check payable to-_______________________________________

COMPLETE address-___________________________________

SS #-(If funds are going to an individual not a school)_______________________

E-Mail address-____________________________

Coach's signature-_______________________

All forms must be RECEIVED on the day of the meet.
Dwayne Burnett- PSAL Track Commissioner

(Video) The Rules of Track Cycling - EXPLAINED!


Can you step on the line in track? ›

The main error runners can make is to step on the line when called forward to take their marks. If that happens, the starters just make them step back and do it over.

How many meters is an indoor track? ›

Indoor tracks are 200 meters long, while outdoor tracks are 400 meters long, so during indoor meets, the athletes run the same distance with twice as many curves. Indoor and outdoor events do not include the same activities. Races are hosted in both settings (although some of the races are different lengths).

Which event is exclusive to indoor track and it is not done in outdoor track? ›

Outdoor competitors race 100 meters, whereas indoor they compete in 60-meter races. Indoor includes the weight throw, however this event is not contested outdoor.

Which command in a fair play means start in a race? ›

Races commence with the firing of the starter's gun. The starting commands are "On your marks" and "Set". Once all athletes are in the set position, the starter's gun is fired, officially starting the race. For the 100 m, all competitors are lined up side by side.

What are the 6 basic rules of sprinting? ›

Pull the knees straight up, and do not allow them to angle towards the midline of the body. Run by striking the ground directly below the hips, particularly when accelerating. Run on the balls of the feet. Don't be flat footed and noisy.

What are 3 rules of a track and field? ›

Most of the rules and etiquette around track and field are very simple: don't interfere with other competitors, wait for the starter's gun to go off before running, jump or throw before the foul line, jump over the bar without making it fall and pass the baton, a hollow metal tube, to other teammates.

What do I need to know about indoor tracks? ›

Most indoor tracks have six lanes, instead of the eight or nine lanes typical of an outdoor track. Banked turns. Another difference between indoor and outdoor tracks is that the better indoor tracks will have banked turns. They are bowl shaped rather than flat on the turns.

How much slower Are you on an indoor track? ›

In fact, indoor records are almost always slower than their outdoor equivalents, with the discrepancy usually falling in the ballpark of a 1–4 percent drop off when a race takes place inside.

Is indoor track harder than outdoor track? ›

The fact that indoor tracks are slower than outdoor surfaces has effects beyond just record-keeping and racing. For those working out indoors, adjusting expectations and time goals is an option as it may be slightly tougher to hit the desired splits that are more attainable outdoors.

What shoes do you need for indoor track? ›

Indoor Track Sneakers:

lightweight sneakers that have rubber grips on the bottom for faster competition. Sometimes meets allow athletes to wear spikes with blanks in the bottom as long as there is no plastic on the bottom of the shoes.

Which track event is the hardest? ›

The 400m hurdles is considered to be the most demanding of all track events. In addition to the 400m sprint, which in itself demands full muscular activity, the physical strength and skill to jump over 10 hurdles is also required.

What does H mean in track? ›

FAT—Fully Automatic Timing. a—Result produced by FAT system (automatic) h—Unconverted, hand-timed result. w—Wind-aided.

What makes a runner disqualified? ›

Runner is disqualified if he impedes another runner's progress by obstructing, jostling or interfering, and gains an unfair advantage.

What does the starter say at a track meet? ›

Hurdle and Sprint Rules

The starting commands are "On your marks" and "Set." Once all athletes are in the set position, the Starter's gun is fired, officially starting the race. For the 100m, women's 100m hurdles and men's 110m hurdles, all competitors are lined up side-by-side.

What are the general rules of track? ›

Sprinters should run in designated lanes and cannot cross lanes, throughout the race. In races with bunched starts, athletes can break inside. In 800-meter race, they start from staggered positions and can break inside after the first bend.

What are the rules and regulations of sprinting? ›

Sprinters should run in their designated lanes and cannot cross the lanes throughout the race. Athletes cannot obstruct each other's path or else they will get disqualified. Athletes should not leave the track but if they do so they cannot come back on the track. This leads to disqualification.

How many false starts are allowed in track? ›

7. Except in Combined Events, any athlete responsible for a false start shall be disqualified. In Combined Events, any athlete responsible for a false start shall be warned. Only one false start per race shall be allowed without the disqualification of the athlete(s) responsible for the false start.

What is a false start in track? ›

World Athletics, the body which determines international rules for track and field, has set the threshold for false starts at 100 milliseconds or 0.1 seconds- this means that any athlete that pushes off the block within 100 milliseconds after the gun goes off is considered to have made a false start.

What are the safety tips on the track? ›

Safety Rules for Track and Field
  • Always look both directions before crossing the track or any runways.
  • Athletes participating in field events must understand that their implements can be dangerous and are not toys.

Do you need track spikes for indoor track? ›

We all would answer that an athlete does not need track spikes to compete in Track and Field. But a runner, especially a new runner, needs a good pair of training shoes. These shoes will be worn everyday at practice and most of their running will be done in these shoes.

How many laps on an indoor track is a mile? ›

On a 200 meter track, it's eight laps to a mile.

Do runners on the inside of the track have an advantage? ›

Using twenty years of data from the IAAF world athletic championships and U20 world championships, there is no evidence of lane advantages in the 100m. Contrary to popular belief, the data suggest that outside lanes in the 200m and 400m produce faster race times.

Can you run barefoot in track? ›

Barefoot running is allowed, but it's rare. In order to compete in bare feet, one should first be training in bare feet, and there aren't many track athletes who do this.

What is the 55 in indoor track? ›

55 metres is a sprint event in track and field. It is a relatively uncommon non-championship event for indoor track and field. The history of the event lies in the 60-yard dash, which is about 5 inches shorter than 55 metres.

Does hair slow you down running? ›

More hair creates more opportunities for friction between the runner and the air, so a full-headed athlete would have to work harder to maintain the same speed as a bald one.

Why are indoor tracks slanted? ›

The slope lessens the effort needed by athletes to make tight corners and thus increases speed. Those tighter turns are par for the course with indoor tracks, which are no more than 300M.

Why are indoor tracks raised? ›

Banked tracks: the synthetic surface of the track rests on a raised structure and the incline of the curves balances the centrifugal force generated by the athletes. Banked tracks are mandatory for facilities used to host athletic competitions or for professional training.

Is it easier to run on an indoor track? ›

As well as the ability to increase your mental toughness during training, training on an indoor running track means there is no wind resistance. Conversely, training on an outdoor track, especially during the winter months can be particularly challenging and uncomfortable – as many of you will have experienced.

Do you need special socks for track? ›

If you wear socks for sprinting events, what type is best? A good way to go is a thin sock that is lightweight and breathable but still hugs the contours of your feet. Thin socks are quick-drying, making them a smart choice for outdoor racing.

What is the fastest position in track? ›

In most races, the fastest runners are assigned to the middle lanes in accordance with the competition rules. Not surprisingly, the fastest runners – who are in the middle lanes – often win.

Is swim or track harder? ›

Both are forms of aerobic exercise (increasing your heart rate and promoting better cardiovascular health), but it takes more effort to kick in water than to take a step while running. Because of this, swimming can be considered as resistance training.

How do you get faster at track? ›

  1. Add tempo runs. Tempo runs are 10 to 45 minute runs at a steady pace, according to Corkum. ...
  2. Start weight training. Weight lifting, or strength training, can help you run faster, improve your form, and avoid injuries. ...
  3. Introduce interval training. ...
  4. Practice fartleks. ...
  5. Run hills. ...
  6. Don't forget to take breaks. ...
  7. Stay consistent.
28 Aug 2020

How are indoor track meets scored? ›

For a Triangular Meet (three teams) or a Quad Meet (four teams) the scoring for each race or field event is as follows: 1st 5 points 2nd 3 points 3rd 1 point For these types of meets, the first and second place relay teams get points for the event.

How is indoor track different than outdoor? ›

The track is bigger

During the indoor season, athletes race on a 200-meter track. During the outdoor season, athletes race on a 400-meter track. The bigger track means new events. More on that below.

What is indoor track like? ›

Although indoor tracks differ, a standard loop is 200 meters around (instead of the 400m distance typical for outdoor track). Running twice as many laps seems daunting at first, but keep in mind: they go quickly. The short lap distance also means that you pass the spectators more often.

What does F mean in track? ›

Field Events with one stage only are called Final (F). 4.3 Combined Events. Combined Events comprise a number of different Track and Field Events.

What does B mean in track? ›

The B-side (or "flip-side") is a secondary recording that typically receives less attention, although some B-sides have been as successful as, or more so than, their A-sides.

What does SP stand for in track? ›

In horse racing SP stands for starting price, in simple terms the available odds on a horse at the start of the race in which it is running: here's all you need to know.

What should a runner not do? ›

10 Things Runners Should Try to Avoid
  1. Only running.
  2. Running too hard on your easy days.
  3. Always staying in your comfort zone.
  4. Repetition.
  5. Being too reliant on technology.
  6. Fad training.
  7. Taking training too seriously.
  8. Racing too frequently.
21 Jan 2018

Is pushing allowed in track? ›

Athletes must stay in their lanes during the race. Coaches or guides are not allowed to initiate forward movement by pulling or pushing the athlete. All forward momentum must be generated by the athlete.

Can you touch the hurdles in track? ›

However, pushing the hurdle with one's hands or running out of one's lane as a result of hitting the hurdle is cause for disqualification. While hitting hurdles is not generally considered desirable, a few sprint hurdlers have succeeded despite knocking over many hurdles.

What does first leg mean in track? ›

First leg. “The responsibility on the first leg is to get your team in first position or, if not, at least as close to first for the second leg runner as possible.

Why do sprinters false start? ›

According to the rules set by the ISU a false start occurs when one of more competitors are intentionally slow at taking their starting positions, or leave their starting positions before the shot is fired. The first false start by an athlete will be cautioned, and the next, immediate disqualification.

Who goes first in a track meet? ›

Traditionally women compete before men, meaning the standard order of outdoor track events is women's 4x800m relay, men's 4x800m relay, women's 110m high hurdles, and so on and so forth. However, the order of field events is reversed for men in comparison to women.

What counts as crossing the line in track? ›

The Olympic rules state, a runner crosses the finish line when their torso crosses, which is different from their head. That's why some runners lean forward when they cross the line, so their torso crosses first.

What is a false step in track? ›

The false step is often the quickest and most instinctual way to get us into this forward lean position, which is why it's so common. Shift the hips back, shoot a foot behind you, and suddenly you've gone from a standing position to something more akin to a sprinter's stance. The false step is usually very reflexive.

Can you walk onto a track team? ›

With only 12.6 scholarships for a Division I men's track and cross country program, walking-on is a reality in track and field. Even state champions walk-on at some of the top tier Division I programs, however if you prove yourself, coaches will often reward your for your efforts with some sort of financial assistance.

How do you get disqualified from track? ›

Judges will give athletes warnings if they violate the definition of race walking with either a bent knee or any loss of contact with the ground. If an athlete receives three warnings from three different judges, they will be disqualified from competition.

Do you have to stay in your lane in track? ›

All runners have to follow one basic rule. When runners start the race, their body is in perfect form and their feet are rested against the starting block. The moment the gun is fired, the runners take off. They can go as fast as they can but no matter what, they must always stay in their lane.

Why is .1 a false start? ›

World Athletics, the body which determines international rules for track and field, has set the threshold for false starts at 100 milliseconds or 0.1 seconds- this means that any athlete that pushes off the block within 100 milliseconds after the gun goes off is considered to have made a false start.

What happens if a runner false starts? ›

Athletics (track and field)

In the vast majority of lower-level meets, false starts are determined visually by the officials. If there is a false start, it is signalled by firing the starting gun twice, and the race is stopped. Since 2009, the offending athletes are immediately disqualified.

What makes a runner disqualified from a race? ›

Runner is disqualified if he impedes another runner's progress by obstructing, jostling or interfering, and gains an unfair advantage.

Can you get hurt in track? ›

Sports take a toll on the body, and the repeated movements in practice and competitions can cause wear on joints and muscles over time. Even non-contact sports like track and field pose a risk for injuries. Most often injuries are caused by improper technique, but injuries occur from wear and tear as well.

Do you have to be in shape for track? ›

During track season, you're going to need muscular endurance to get through relentless training drills and practice races. Track and Field athletes must prepare for their competitions way before they reach the starting line.

Can you wear any shoes for track? ›

You can wear normal running shoes or trainers to practice and race in, but if you want to have a competitive edge, track spikes will surely provide that. Track spikes come in different styles, designs and price ranges.

What is the 10 rule in running? ›

The 10-percent rule (10PR) is one of the most important and time-proven principles in running. It states that you should never increase your weekly mileage by more than 10 percent over the previous week. The 10PR gains its importance from the fact that the vast majority of running injuries are overuse injuries.

What are the four safety rules in running? ›

Stay on the sidewalk or shoulder of a road, if possible. Run facing oncoming cars. Always yield to vehicles at intersections. Don't assume that cars will stop for you.

Can you switch lanes in track? ›

"It's a common question," said Sgt. Brian Pennings with the California Highway Patrol. "The answer is no, it's not illegal. There's nothing on the vehicle code that prohibits you from doing so."


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