Sprinting briefly. Short distance running: technique, tactics, training. How to train for sprinting

High athletic results in short-distance running can be achieved by an athlete only with correct technique running. Running from start to finish is a continuous exercise. But when analyzing running technique, it is better to consider it in parts: start, starting run-up, running along the distance and finishing.

In the early years of athletics, high starts became common in short-distance running. Some athletes tried to start leaning on sticks, others held small stones in their hands. IN Ancient Greece When leaving the start, athletes used special starting stops in the form of stone slabs.

The low start was proposed by the American coach Murphy in 1887. However, it became widespread only after the first Olympic Games (1896), where it was demonstrated by the American sprinter T. Burke, who won gold medals in the 100 and 400 m running.

And now sprinting uses a low start, which allows you to start running faster and develop maximum speed in a short period. This occurs due to the fact that with a low start, the runner’s GCMT, after taking off from the track, immediately finds itself far ahead of the support.

For rigid support of the legs and a quick exit from the start, starting machines or blocks are used. Depending on the placement of the starting blocks, a distinction is made between “normal”, “extended” and “close” starts. During a “normal” start, the front block is installed at a distance of 1.5 athlete’s feet from the starting line, and the rear block is placed at a distance of 3.5 stops. With a “stretched” start, runners place the first block at a distance of 2.5 feet from the starting line, and the second at 3.5 feet. With a “close” start, the athlete’s feet are 1.5 and 2.5, respectively. The width distance between the axes of the blocks is 18-20 cm, and when using starting machines it is constant and depends on the design of the machines. The support area of the front block is usually inclined at an angle of 45-50°, and the rear one - 60-80° from the horizontal.

Some experts argue that with the angles of inclination of the starting blocks at the front of 25-30° and the rear of 30-40°, the athlete is optimally stretched calf muscles legs, which lengthens the path of application of effort, helps to increase the strength and speed of repulsion (K. Baranov).

In this regard, the Olympic champion in the 100 and 200 m race V. Borzov noted that first the athlete needs to choose a comfortable position, and then place the starting blocks under his feet. V. Borzov himself used a “stretched” version of a low start, placing the first block 75 cm from the starting line, and the second at a distance of only 27 cm from the first. For low-skilled athletes, it is recommended to use the usual option for arranging the starting blocks.

At the command “Start!” the runner goes behind the starting blocks, lowers himself onto his hands and places his swing leg on the block located closer to the starting line, and his pushing leg on the second block. In this case, it is better to place your toes on the track in front of the support pads of the starting blocks. This foot position is more comfortable and efficient for a sprinter. Down on one knee from behind standing leg, the athlete moves his hands to the starting line and places them with his thumbs inward (along the starting line) shoulder-width apart. In this position, the arms should be straight, the fingers form an elastic arch between the thumb and the rest, the torso is straightened, the head is in line with the torso or slightly tilted down. The weight of the body is evenly distributed between the arms, the foot of the front leg and the knee of the second leg.

At the command “Attention!” the athlete, slightly straightening his legs, must raise his pelvis above his shoulders so much that the angle between the athlete’s back and the vertical is 98-112°. In this position, the weight of the body is evenly distributed between the arms and the leg standing on the front block. The feet rest firmly on the support pads of the starting blocks. In this case, it is necessary to first create tension in the leg muscles, which will increase the repulsion from the pads. The body is straight or slightly bent, the head is lowered, the gaze is directed downwards. The runner must maintain this position without moving until the pistol fires.

Leading athletes, despite different anthropometric data, exhibit similar flexion angles of the leading biokinematic parts of the body in the position to the command “Attention!” The angle between the thigh and shin of the front leg on the starting block is 92-105°, and between the thigh and shin of the back leg - 115-138°.

Hearing the shot, the runner vigorously pushes off the starting blocks with his feet and performs quick movements with his arms bent at the elbows. Subsequence starting actions and the average time that a sprinter spends on their implementation is equal to: the latent period of the motor reaction - 0.14 s, lifting off the hands from the surface of the treadmill - 0.15 s, lifting off the starting block with the back leg - 0.25 s, lifting off the block front leg - 0.38 s. The maximum force value is recorded on the rear block: approximately 100 kg. In this case, the leg performs a kind of kick, and the action of the front leg is more like a bench press, reaching up to 70 kg. The take-off angle during the first step between the leg resting on the first block and the treadmill is 42-50°, and the angle between the thigh of the leg performing the swing movement and the torso is 30°. This position of the athlete’s legs is convenient for performing a powerful push-off from the pads and maintaining a general tilt of the body during the first steps of running.

U Olympic champion in the 100 m race, A. Hari (who reacts surprisingly quickly to a shot) during the first movement from the start, the angle between the hips was 112°, and between the arms 180°.

The starting acceleration of a sprinter is similar to the acceleration of a heavy flywheel, which you initially begin to rotate with difficulty, and then, as speed increases, you easily rotate with one hand. Therefore, in the first three steps of acceleration, you should not “partially”, but you need to pay attention to the repulsion force. Better conditions to increase speed in the starting acceleration, they are achieved when the sprinter’s center of gravity during most of the support phase is ahead of the support point. This creates the most favorable repulsion angle, and a significant part of the forces developed during repulsion will be directed forward. The length of the starting acceleration lasts 5-6 seconds, regardless of the gender and qualifications of the athlete. Therefore the sprinters high class reaching the line maximum speed to 45-60 m distance, and children - to 25-35 m. The best sprinter of the USSR V. Borzov reached maximum speed at 55 m distance. The speed increase during the starting acceleration is carried out in the following way: on the 1st run athletes reach 55% of their maximum speed, on the 2nd - 76, on the 3rd - 91, on the 4th - 95 and on the 5th - 99%.

It should be noted that running from the start is running along two lines converging into one at 12-15 m from the starting line. This placement of the feet on the track is associated with the unstable position of the athlete during the first steps of running. The length of the first steps increases approximately as follows: the 1st step (from the front starting block) is 3.5-4 feet; then each step increases by 0.5 stops until the athlete reaches maximum speed.

To determine the effectiveness of the start and the starting run, the result of running 30 m from the start and from the run is compared. If the difference in running time from the start and from the run does not exceed 1 s, then the start and the starting run-up are considered good.

After gaining speed in the starting acceleration, the athlete proceeds to run along the distance.

The distance running technique differs from the starting acceleration in that the athlete moves from an inclined position to a vertical position (the inclination of the body during running is individual for athletes and ranges from vertical to 18°), the length and frequency of steps are stabilized, and the running speed reaches maximum values. Typically, the length of a running stride for sprinters is 210-250 cm for men and 185-215 cm for women (8-9 athlete feet), the step frequency reaches 5-5.5 steps/s. The number of steps in the 100 m run ranges from 43 to 51 for men and from 48 to 56 for women.

The running step consists of the support and flight phases. From the moment the leg is placed on the support until it comes off, it is considered a push leg, and the other leg is considered a swing leg (the movement of the leg from the moment it comes off the track until it is placed). Placement of the foot on the track should be elastic and from the front of the foot, at a distance of approximately 30-40 cm in front of the projection hip joint. Next, the leg is flexed at the knee and extended at the ankle joints, which significantly reduces the force of impact on the ground and braking. It should be noted that by the time the leg is placed on the support, the thigh of the second leg folded in knee joint, is nearby.

At the vertical moment, the athlete experiences the greatest flexion of the supporting leg at the hip, knee and ankle joints. Qualified sprinters do not fully lower their entire foot in the 100m sprint. At this time, in athletes, the CBMT takes on the lowest position (6-7 cm lower than in the flight phase), the torso is slightly tilted forward, the leg at the knee joint is bent to 140°. This ensures a low running position with a fairly sharp angle (45°) of forward push-off. While running along the distance, the arms are bent at the elbow joints at an angle of approximately 90° and move slightly inward-forward and outward-backward. The hands are not tense, the fingers are straight or half-bent. Arm flexion angle elbow joint while running it changes - when moving your arms forward it decreases, when moving backwards it increases. The movements of the arms while running should be free, as well as the movements of the legs.

Straightening the supporting leg begins after passing the vertical and actively extending the swing leg bent at the knee joint. The swinging movement of the leg forward should carry “your” side of the pelvis along with it. Along with this, a counter compensatory rotation occurs shoulder girdle, strengthened by the different work of hands. The thigh of the swing leg slows down its movement after the vertical moment and stops. The deceleration of the hip causes the lower leg and foot to move forward by inertia, which are somewhat ahead of the rest of the links.

The opinion of a number of experts is that when running you should strive for a sharper take-off angle, since the sharper the take-off angle, the greater the horizontal and less vertical forces. However, studies by other authors show that the maximum of the accompanying horizontal component of the ground reaction in running occurs at an angle of approximately 70°, then, as the leg straightens, the horizontal force decreases, and when the leg lifts off the track it is zero. For high-class sprinters, the support period lasts 0.18-0.22 s. During repulsion, athletes develop forces exceeding 300 kg. In the depreciation phase, the athlete’s speed decreases by 1-2%. The level of fluctuations in the runner's speed during the support period is one of the main criteria for the effectiveness of the sprint running technique.

The flight period begins the moment the athlete's supporting leg leaves the treadmill. During the flight, the athlete does not have the opportunity to change the running speed, but continues to move, preparing for the upcoming meeting with the support. This is necessary so that before placing the leg on the support, the foot receives the required speed, which should not exceed 2 m/s. During the flight phase, the leg extension and reduction phases are performed. Squeezing your hips is the most important part of flying. Quickly bringing the hips together allows the athlete to lower his foot onto the track earlier and begin pushing off.

When running along a distance, the best sprinters have a maximum speed of 12 m/s, and for women - 11 m/s and is maintained from 40 to 80 m of distance with fluctuations of 2-4%, and then decreases.

The end of the run is recorded when the athlete crosses the finish line with his body. The finish line should be run at full speed. At the beginning of the century, some sprinters tried to improve their running performance by jumping to the finish line. However, it soon became clear that this method of finishing did not improve the result, and it was abandoned. Some athletes preferred a fall or run finish. Currently, a sharp decrease in the take-off angle in combination with an increase in leaning the torso forward and moving the arms back during the last step is considered more effective; this speeds up the chest touching the finish line and gives an advantage over other athletes. This finishing method is called a “chest throw.” The “shoulder” method is also used, in which the runner, leaning forward, simultaneously turns sideways towards the finishing tape to touch it with his shoulder.

200m running technique

The 200 m running technique differs from the 100 m running technique in that when running at this distance, you need to run the first 100 m along the turn of the treadmill. When running around a turn, the starting blocks are installed at the outer edge of the track with the direction inward, which ensures that the first meters of the distance are run in a straight line. The runner himself, in the “Ready to start!” position, must put right hand to the starting line, and the left - 10-15 cm from the starting line.

When running around a turn, the athlete has to overcome centrifugal force. Therefore, he needs to tilt his torso forward and to the left, place his feet on the path with a slight turn to the left, and work with his hands like this: with his right hand more inward, and with his left slightly outward while moving his hands forward. It should be remembered that the marking line on the left side of the runner enters the neighbor’s path and must not be stepped on. Therefore, when turning, you need to run approximately 10 cm from this line. Exiting the turn onto the straight is the most difficult part of the run. In order to smoothly exit the turn onto the straight line, the athlete needs to smoothly reduce the tilt of the body to the left and run by inertia 2-3 steps before and after the turn. The strongest sprinters usually run 0.2-0.3 seconds worse than their personal best in the 100m dash.

Some authors recommend that in order to effectively exit a turn on a treadmill, use running around a turn using the “broken straight line” option, i.e. when exiting a turn, run towards outside paths, and then run to the inner one (A. Evgeniev).

400m running technique

All recommendations that apply to the 200 m run also apply to the 400 m run. A 400 m runner needs to use energy sparingly while running to gain and maintain speed. Maintaining high speed is directly dependent not only on high level development physical qualities athlete, but also from mastery of perfect running technique, the ability to apply one’s efforts most fully and in the right direction, to tense and relax the working muscle groups that ensure the progressive movement of the body forward. One of the decisive factors in the 400m race is the choice of running pace. From the start, athletes try to quickly pick up speed and switch to a swinging step. The world's strongest runners overcome the first 200 m 0.3-1.0 s worse than their personal best for 200 m, and in the second half of the distance they try to maintain the speed they have gained.

There are two types of athletes taking part in the 400m race: sprinters and middle athletes. A sprinter usually runs the first half of the distance with a large reserve of speed and has a large time difference between the two halves of the distance, thereby using his speed advantage. Intermediate runners cannot run at the same speed as sprinters in the first half of the distance, but in the second half of the distance they better maintain their speed, as they have good endurance.

Classification and characteristics of athletics exercises
Athletics in the system of physical education classes in educational institutions
- Contents of physical education curricula in various educational institutions and planning of educational work
- Training in athletics exercises (running, jumping and throwing)
- Methods for developing physical qualities using athletics exercises
Athletics in the system of recreational activities
- The place and importance of athletics in the system of recreational activities
- The influence of athletics exercises on the human body
- Methodological recommendations for conducting health-improving running and walking classes
- Control and self-control of those involved in health-improving jogging and walking
Fundamentals of athletics technique
Race walking
Sprinting
- Basic rules for sprinting competitions
Relay race
Middle distance running
- Basic rules for middle distance running competitions
Running on long distances
- Basic rules of competition in long-distance running
Ultra-distance running
- Basic rules of competition in ultra-long distance running. Highway running
Hurdling
Running with obstacles
Running long jump

Sprinting

The effects of running on the body are extremely diverse. It has a beneficial effect on the state of the nervous system, balancing the processes of excitation and inhibition.

Those who choose to run short distances know that the most important thing is to cover the distance at the highest possible speed. This means that all the mental and physical qualities of the runner are aimed at a rapid start, speed dial at a distance of maximum speed, which should be maintained until the last meters. At the same time, short-distance running technique is important in order to reach the finish line with dignity.

History of sprinting

This type of running, also called sprint, was popular among the Greeks. Ancient athletes used a high start. And sometimes they practiced a low start - then they used marble or stone slabs as a stop.

Over time, the low start technique began to be improved. It was officially proposed by the American coach Murphy in 1887. At first, small holes dug in the ground were used for support, and then starting blocks, which appeared in the 30s of the last century, began to be used.

Short-distance running was included in the Olympic Games program in 1928. And in 1897 in Russia, the 300-foot race (that's 91.5 meters) was included in the first official athletics competition.

At the same time, many coaches emphasize that the technique of short-distance running is very individual. But it is still possible to identify common elements of technique that allow training in short-distance running.

Features of sprinting

Short distances are considered to be running 60, 100, 200, and 400 meters. Sprinting requires high speed and excellent coordination. And it is very important to correctly follow the short-distance running technique in order to achieve excellent results.

The process of overcoming any short distance is divided into stages:

directly start,

starting acceleration,

covering the distance,

Coaches emphasize that it is most convenient to start from a low start. This has certain advantages - the necessary acceleration, the ability to accelerate to the required speed already in the first meters. In this case, it is important to push off energetically and correctly from the treadmill at an acute angle. It is also important to perform movements with your legs and arms very quickly and correctly when leaving the start.

Sprinting technique

The first steps of the starting acceleration should be performed with the legs fully straightened while pushing off the track. There is no need to raise your feet too high. But gradually it is necessary to increase the frequency and length of steps. This method of running short distances is achieved through long training sessions.

Runners emphasize that the starting acceleration ends when the stride becomes constant. U good athlete The length of the step is 30–40 centimeters longer than the length of its body. But you shouldn’t strive for such results right away - it’s important to achieve a smooth transition to high performance. By the way, after the starting acceleration while moving along the distance, there is no need to sharply straighten your torso and change the rhythm of your steps. The acquired speed should be maintained until the finish.

When running short distances, it is also necessary to place the foot on the front part, while the heel only lightly touches the track. You should make vigorous movements with your arms, keeping them bent at a right angle.

If you need to turn without losing speed, you should point your feet in the direction of the turn and slightly tilt your body in the same direction.

It is important to try to run through the finish line at maximum speed so as not to worsen the final result.

How to train for sprinting

When running short distances, speed is important. These are exactly what runners should develop. In particular, the main load falls on the lower leg muscles. But all the muscles in the legs experience tension. Therefore, learning to run short distances is impossible if strength training of the legs is not performed. Athletes are recommended to do:

cross country cross country,

frequent uphill climbs,

running in areas with different terrain,

interval training, when alternating running at maximum speed and jogging,

any sport games(football, basketball, handball).

All training should be aimed at both developing speed qualities and increasing the strength of the runner’s legs. It is also important to strengthen the cardiovascular system. After all, the short-distance running technique involves working to the maximum capabilities of the body. Therefore, all systems must cope with such a load.

Force- ability to overcome resistance. The most important condition for the growth of sports and technical skills of an athlete (training) is the incorrect development of motor qualities. A sprinter needs to keep in mind not strength in general (of a weightlifter), but the development of dynamic strength, i.e. ability to perform powerful muscle contractions in a short period of time ( explosive force). The development of such strength corresponds to high-intensity work during sprinting, which requires maximum muscle contraction, especially the leg muscles.

What exercises and tools do runners need to develop strength?

1) exercise with a barbell (squats, jumps, jerks, jerks), with an average low weight;

2) throwing weights, shot and others:

3) various jumping exercises;

4) pairs strength exercises(squats, resistance exercises, etc.).

Development of speed. Speed usually refers to the ability to perform movements at high speed and frequency. This quality is typical for short distance runners. The current level of results is very high and requires the athlete to develop significant speed. Speed depends on the strength level of the leg muscles. Therefore, strengthening the strength of the leg muscles is a priority.

For this purpose the following are used:

1) running from a low start in short segments of 20, 30, 40, 50, 80, 100 m for time and in company;

2) running on the move, also for short periods;

3) running along marks for frequency (lines are marked on the treadmill at a certain location of 150-160 cm);

4) various exercises at the gymnastic wall: running in place, with a rubber band, etc.;

5) maximum hand work;

6) performing special running exercises for frequency;

7) various jumping exercises.

Endurance development. Endurance refers to a person's ability to perform long-term work. There are general and specifically speed endurance. General endurance is understood as a person’s ability to perform long-term work of medium and low intensity. Special endurance - performing work with great intensity. General endurance is achieved in cross training up to 1-2 hours of steady running.

In the 400 m race, speed endurance plays a special role. You need to run the entire distance at high (optimal) speed. To successfully develop speed endurance, it is necessary to use more repeated running on segments of 150, 200, 300, 500.

Repeated segments of alternating running and interval running are used.

Development of flexibility. Flexibility means high mobility in the joints, movement with maximum amplitude, especially in the hip joints. By using various exercises to develop flexibility, a runner improves the elastic properties of muscles and range of motion. Running becomes freer and stride length increases. Flexibility is not a stable quality. As soon as a person stops working on improving it, flexibility deteriorates, or the more he works on this quality, the more it improves. That is why it completely deteriorates in old age, so you need to work on developing flexibility every day.

Tools for developing flexibility:

1) various flexibility exercises that help increase mobility in the joints;

2) exercise for hurdler, sitting, standing, lying, on gymnastic wall, with a barrier and on projectiles;

3) acrobatic exercises “half-splits”, “splits”, etc.

Agility Development. Dexterity is a quality with which an athlete can coordinate his actions well, which is necessary when studying and mastering complex movements. It would seem that running itself requires, but mastering good technique, perfect skills in running from start to finish, synchronization in movements (work of legs and arms) is not so easy. An athlete will learn perfect running technique better if he is agile.

These qualities are best developed during basketball, volleyball, football and other types of athletics (throwing, jumping, hurdles).

Sprint, or fast run over a short distance, can be enjoyable. However, being a good runner doesn't just mean moving your feet quickly and making lightning-fast leaps forward. To become a good sprinter, you need to take care of yourself and exercise regularly. You will need to learn how to use your energy correctly and keep your body in great shape. The combination of these three factors will help you reach speeds you never dreamed of before.

Steps

Training mode

Do some exercises. Once your muscles are warm and flexible, do a few exercises to prepare your heart and body for serious exercise. Can be done running exercises(you just need to run fast at first, and then accelerate to sprint speed). There are other exercises that are suitable for sprinters:

Create a training plan that's right for you. There is no perfect plan that will suit everyone, as each person has different needs and a different schedule. However, ideally, you should dedicate at least three days a week to speed work and at least two more days to strength training. Below we provide an example of a training schedule:

Monday (speed work): run ten times 80 meters (that is, run 80 meters 10 times, resting 2 minutes between runs), run six times 70 meters, run four times 60 meters, run three times 20 meters and once 100 meters.
Tuesday (day power loads) : go to the gym and work out all the muscles. Try to put stress on all muscles - they will all be useful to you in running, especially in sprinting.
Wednesday (work on speed and endurance): Run four times 300 meters. It is important to give your all to these exercises. They strengthen your heart, allowing you to run much faster.
Thursday (work on speed not at full strength): run five times 200 meters, three times 100 meters, two times 50 meters.
Friday (strength day): Go to the gym and increase the load. When you feel that you know how to use the exercise equipment, increase the load. When the body gets used to certain actions, it copes with them more effectively, that is, the person has to make less effort, and a plateau sets in - a stage when there is no visible progress. To prevent this, make your workouts as varied as possible.
Don't forget to warm up before each workout and cool down after it.
Relax on the weekend. Your muscles need time to rest and recover.

Working on technology

Try running on your toes. Although there is no clear evidence to support the effectiveness of this method, many believe that tiptoe running helps you move faster. The less time your foot is on the ground, the better.

Take more frequent steps. It may seem like taking longer steps means running faster, but that's not true because you can't move forward while your feet are in the air. Short steps will allow you to develop greater speed (with proper technique).

When you take a big step, you lose your body composure. One leg protrudes forward and acts as a brake for the entire body. You then need to transfer your body weight to your foot, which results in a springy motion that slows down your speed.
If you take normal sized steps, you will tire more slowly.

Lean forward slightly. Just two degrees of lean can separate you from a stellar sprint performance.
- This doesn't mean you have to put all your weight forward and try not to fall. It will be enough to lean slightly to be able to move faster without losing your balance.
- It is also important not to lean back. When approaching the finish line or looking back at your opponents, you can lean back slightly or look up, which will change the position of your body. It will also slow you down. It's better to look back when you reach the finish line.
Use your hands. The arms can push forward if you know how to move them correctly. They should work together with your legs, and this will allow you to run faster.
- Bend your knees at an angle of 90 degrees. Relaxed fists should reach the chin and return back at the expense of the elbows.
Run to the limit of your capabilities. Never brake during a sprint. If you're traveling less than your maximum speed, you're wasting valuable time. If you feel like you need to slow down, brace yourself and fight the thought. If this doesn't work, reduce the initial speed. You should reach the finish line with greater speed.
- If you're competing, a slow start can be a psychological reason to speed up. Runners who start out fast and tire quickly sometimes think they have already won and don't expect to be passed by someone who was at the back first.
Eat well. It is very important to follow the recommendations of nutritionists - it will be useful. However, athletes have special nutritional needs.

Drink plenty of fluids. You will lose fluid through sweat, so to maintain water balance body, you will need to drink more. If you train in the sun, the importance of water increases.
- You should drink half a liter of water for every 500 grams of weight you lose during training. Weigh yourself before and after your workout and you will know how much water you should drink. For example, a football player can become 2.5 kilograms lighter per workout just due to fluid loss.
Work out at the gym regularly. Competent training using strength training equipment breathing correctly can increase your speed, so you should go to the gym at least twice a week.
- Strength training that pushes you to your limits (but allows your muscles to hold up and not shake) will prepare your muscles for running, increasing their size and endurance.
- All gyms are different, and the exercise equipment is different everywhere. Look for machines that will help you work your legs.
- Don't overexert yourself as this can lead to injury. Increase the weight of the weights gradually.
- If you're not sure you're ready for weight training in the gym, start working out at home.
Work on your leg muscles. Of course, it is the leg muscles that will help you develop greater speed. Find a machine that will allow you to work all muscle groups in your legs. Do the most different exercises: jump from a squat, lift the weight using your leg muscles. There are many exercises with dumbbells that will strengthen your legs:

Work your abdominal muscles. It will take a lot of time to strengthen your abdominal muscles, but strong muscles the core will make training easier, so you can achieve success. In addition, developed muscle corset will help you avoid injury.

Introduction

The Greek word “athletics” means wrestling, exercise. In ancient Greece, athletes were those who competed in strength and agility. Currently, athletes are called physically developed, strong people.

Modern athletics is a sport that includes exercises such as walking, running, jumping, throwing, and all-around events made up of the listed exercises. Numerous athletics exercises are held sport competitions, training of athletes is organized. Athletics is an important means physical education youth.

The topic of my essay is relevant at the present time, since millions of people are involved in athletics. A variety of exercises and their high efficiency, wide possibilities for regulation physical activity, simple equipment - all this allowed athletics to become a mass sport accessible to everyone. Not by chance athletics called the “queen of sports.”

Walking, running, jumping and throwing develop strength, speed, endurance, improve joint mobility, and contribute to the development of strong-willed qualities. Athletics exercises increase the functionality of the body and its performance. Classes are usually held outdoors - at a stadium, in a park, in a forest. Hence the highly effective health benefits light exercises athletics. Athletics are of great educational importance. They contribute to the formation of character, habits healthy regimen. Participation in athletics competitions instills in athletes willpower, a sense of teamwork and responsibility.

The applied and defense significance of athletics is determined by the fact that the qualities and skills acquired with its help are vitally necessary for a person in his daily work activities, and for young men, in addition, in the service in the Soviet Army.

Positive influence athletics exercises for health and physical development students was predetermined by their widespread inclusion in the physical education program for students in secondary specialized educational institutions.

The topic of my essay deals deeply with such athletics competitions, like running over various distances, throwing various projectiles, jumping.

Running technique for short, medium and long distances

Short distance running (sprint). Relay race

Short-distance running (sprinting) is characterized by short-term work of maximum intensity. This includes running at distances from 30 to 400 m. For ease of study, running technique is usually divided into four parts: the beginning of the run (start), the starting run-up, running along the distance and finishing.

The start of the run (start) is performed as quickly as possible. The fractions of a second lost at the start are difficult, and sometimes impossible, to win back over the distance. A low start is most beneficial. It allows you to quickly start running and reach maximum speed over a short distance (20-25 m).

For better support with your feet when starting, a starting machine or blocks are used. Depending on the length of the body and the characteristics of the runner’s technique, the front block (for the strongest leg) is installed at a distance of 35-45 cm from the start line (1-1.5 feet), and the back block - 70-85 cm (or at a distance of the length of the shin from the front pads). Starting blocks located close to each other ensure simultaneous push-off with both feet when starting to run. The support platform of the front block is inclined at an angle of 45-50°, and the rear one - 60-80°. The distance (width) between the axes of the pads is usually 18-20 cm.

A low start is performed in the following sequence: having installed the blocks, the runner moves 2-3 m back and focuses his attention on the upcoming run. At the command “Start!” The runner approaches the blocks, squats and places his hands on the track. Then the foot of the weaker leg rests on the support platform of the rear block, the foot of the other leg - on the front block and lowers onto the knee behind the standing leg. Lastly, he places his hands behind the starting line at shoulder width or slightly wider. Hands at the starting line rest on the thumb, index and middle fingers, and thumbs facing each other, and the arms are straightened at the elbows, the head is held straight, the body weight is partially transferred to the arms,

At the command “Attention!” the athlete extends his legs and lifts his knee off the ground, lifts his pelvis and pushes his shoulders forward. A significant part of the body weight is transferred to the hands, while the emphasis of the feet on the pads remains quite strong. The torso is slightly bent, the head is lowered, the gaze is directed downward - forward. The runner must maintain this position without moving until the next command. The starter's toes and fingers must touch the surface of the track. The time interval between the command “Attention!” and the signal to start running is not regulated by the rules. The interval is determined by the starter. This forces the runner to concentrate to perceive the starting signal.

On the command “March!” (or shot), the runner pushes off energetically with his legs and performs quick movements with his arms bent at the elbows. The repulsion is made at an acute angle to the track. Movements when leaving the start are performed as quickly as possible.

The starting run is performed during the first 10-14 running steps. During this part of the distance, the runner should gain the greatest speed. In the first two or three steps, he strives to straighten his legs most actively when pushing off and makes sure that his feet do not rise high above the track. The length of steps gradually increases. The length of the first step will be 4.5-5 stops, if measured from the back block, the second step - 4.5, the fifth - 5, the sixth - 5.5 stops, etc. And so on up to 8-9 stops in a step. The length of steps largely depends on the individual characteristics of the runner: leg strength, body length, physical fitness etc. Acceleration ends as soon as the step length becomes constant. A good running stride would be one whose length is 30-40 cm longer than the runner’s body length. At the same time, the torso gradually straightens, arm movements gain maximum amplitude.

Running the distance. Having gained maximum speed, the runner strives to maintain it throughout the entire distance. The transition from the starting run to running along the distance is performed smoothly, without sudden straightening of the body and without changing the rhythm of running steps. Running along the distance of a master sprinter is characterized by wide and frequent steps with a powerful push-off. An important role in this is played by the rapid movement of the hip forward and upward, which creates the prerequisites for placing the foot on the track with an active raking movement. When mastering the sprint running technique, an athlete should strive from the first lessons to run on the front of the foot, almost without touching the track with the heel. Vigorous hand work should not cause the shoulders to rise and the back to stoop.

Finishing is the runner's effort in the last meters of the distance. The run is considered finished when the runner touches the imaginary finish plane with any part of the body. They run across the finish line at full speed, performing at last step“throw” onto the ribbon with your chest or side. Beginners are advised to run at full speed across the finish line without thinking about throwing for the ribbon.

In the 200 and 400 m races, the start is usually taken on the turn of the running track. This allows you to run the initial part of the distance in a straight line: it is easier to reach maximum speed. When approaching a turn, to combat centrifugal forces, the sprinter smoothly tilts his torso to the left and slightly turns his feet in the same direction. The higher the running speed and the greater the curvature of the turn of the track, the more the body tilts towards the center of the circle.

Relay race

Relay race - team appearance competitions in which participants alternately run sections of the distance, passing the baton to each other. According to the rules of the competition, the relay baton has a mass of at least 50 g, a length of 30 cm and a diameter of 4 cm. The transfer of the baton is allowed only in a zone with a length of 20 m. The technique of running with a relay baton is practically no different from running along a distance. The technique of passing the baton, which occurs at high speed in a limited area, is important in relay racing.

A team is considered to have completed the running distance if the relay baton is carried from start to finish without violating the rules of the competition. It is passed from hand to hand; throwing it or rolling it along the path is not allowed. If during the transfer the baton is dropped, the transmitter must pick it up. When passing the baton, any assistance from one participant to another is prohibited.

Participants in the first stage, as in sprinting, can start running from a low start position. The person receiving the relay can make a control mark on the track on the side of the transmitter at a distance of 7-9 m from his starting point. This distance is specified during the training process. Having made the mark, the receiver stands at the beginning of the passing zone in a high or semi-low start position and, focusing on the control mark, waits for his team's runner.

In stages up to 200 m long, when running on separate tracks, the recipient of the relay is allowed to start 10 m before the start of the transfer zone. The control mark in this case is made 7-9 m from the starting point of the receiving runner.

It is very important for the relay receiver to correctly calculate the start of his run so that the baton is passed in the handover zone and at full speed. As soon as the receiver notices that the sender has reached the control mark, he quickly begins to run, developing the highest possible speed. By the middle of the zone, the person passing the baton should get closer to the receiver at arm's length, and the running speed of both should be equal. This position is the best for passing the baton. The person transmitting by voice gives a conditioned signal (“Gop!” or others). At this signal, the receiver, without reducing his running speed, lowers his hand back. In this case, the palm should be down, and thumb directed towards the thigh. At this moment, the transmitter, with a movement from below, places the baton into the palm of the recipient. The ideal transmission would be when the runners, keeping pace, at full speed and without disturbing the rhythm of the hands, without taking a single step with with outstretched arms, they will hand over the wand in an instant.

The athlete who has completed the stage must remain in his lane. He can get off only when he is sure that he will not disturb the other runners. In short relay races (4X60, 4X100), the baton is carried in the hand in which it is received, without transferring it from hand to hand. In this case, the following method of passing the baton is used: the starter at the first stage holds the baton in his right hand and runs as close as possible to the inner line of the track; the second runner waiting for him stands closer to the outer edge of his lane and takes the baton with his left hand; he runs a straight line (second 100 m) along right side his lane and passes the baton with his left hand to the right hand of the third participant running on the left side of the path; the fourth takes the baton with his left hand and finishes.

In other types relay race the athlete, having accepted the stick with his right hand, transfers it to his left during the run; The baton is passed from the left hand to the right hand of the receiver.

Movement is life! Sprinting as a way to discover yourself

Sprint running is an extremely “sharp” and dynamic sport. Its popularity is due to its high dynamism and intense struggle between rivals. The outcome of the race is decided by fractions of a second, millimeters, which runners win over each other.

Interest is aroused by the opportunity to compete with people who are on the other side of the globe. Everyone can compete with their idols, achieve better results, and discover new horizons. It has become a good tradition for large cities in the CIS countries to regularly hold competitions with open participation.

Sprinting stimulates the functioning of the circulatory and respiratory systems, allowing you to replenish the lack of adrenaline in Everyday life, relieve stress accumulated during the working day. Sprinting is one of the best antidepressants available to modern people.

Sprint running

Despite the apparent simplicity of the rules, sprint running is a complex sport that requires thorough preparation. On the track, each athlete gives his all, works to the limit of his physical capabilities. It is necessary not only to develop the maximum possible speed, but also not to reduce it until the very end of the distance.

During the race, participants cover short and medium distances - from 60 to 400 meters. The format is set by the competition organizers. To the program olympic games races of 100, 200 and 400 meters are included.

Sprint running is not only an independent discipline, but also the foundation for training in other sports: marathon, high and long jumps, football, paintball.

For long-distance runners, sprinting is an opportunity to learn how to finish competently, how to manage the resources of your body during marathon distance. To pass long tracks you need interval training– ability to alternate between calm and fast pace.

You can do sprinting for weight loss if you follow strict diet– during a race, the body spends a colossal amount of energy, and careless restoration of reserves can nullify all efforts.

Sprinting technique

Despite the relatively short distance, sprint distance is divided into four stages, for each of which the runner must develop a sprinting technique:

Start.
Starting acceleration.
Running the distance.
Finish.

Running always starts from a low start. This position allows you to group and charge your inner “spring” as much as possible. Strong leg placed in front, hands shoulder-width apart. At the command “attention!” the center of gravity moves forward, the pelvis rises to shoulder level. After the whistle, you need to push off strongly from the blocks and at the same time begin to work with your hands.

Hand movements are directly related to amplitude lower limbs, and due to proper acceleration of the go-ahead signal you can accelerate faster. When running, be sure to bend your elbows.

Proper foot placement can reduce the chance of injury. During the push, the runner should not feel any kickback in the foot.

At the second stage (25-30 meters), you pick up speed, which you then need to maintain until the finish. This is achieved by maximizing the length and frequency of the step. It is most convenient to accelerate when the body is strongly tilted forward - in this case, body weight contributes to acceleration. Gradually, as speed increases, the runner straightens up. At this stage, the athlete’s speed qualities and the inertia accumulated over the first meters play a key role.

Regardless of the level of training, age and qualifications, the maximum speed is reached at 6 seconds, and after 8 it gradually decreases.

The 100-meter running technique involves running on your toes without your heels touching the floor. The minimum contact area allows you to maintain speed and push off powerfully from the ground.

At the final stage, it is extremely important to remain calm. You need to finish the race at maximum speed to show best result. There is no need to “jump” to the finish line - there is a widespread misconception among amateurs that such a leap saves time. Precious milliseconds are spent on preparation, and a risky investment does not always pay off. Professional runners can finish with their chest or shoulder forward, but these are “aerobatic maneuvers” that are not available to beginners.

An important aspect is compliance with safety rules during training and competitions.

Always warm up before starting. A sudden increase in load can lead to muscle and tendon strains. The ability of these tissues to regenerate in the average person is limited; they heal slowly and painfully. Besides, sprint running puts a high load on the heart. Neglect of your own health can cause a long forced break.
A basic warm-up should include jogging for 5-10 minutes, muscle stretching and toning exercises.
Do not cross the line separating your lane from the adjacent one. Colliding between runners can cause injuries. Navigating distances at high speeds can be challenging and is part of being a runner.
Check the lacing of your sneakers carefully. Poorly secured shoes can rob a runner of the fractions of seconds they need to win. In addition, you will get tired faster, since part of your strength will be spent on stabilizing the position of your feet. There is also a chance to twist your leg due to an unfortunate mistake.

Choosing the right footwear is key.

Sneakers should have a soft sole with textured elements - they improve grip on the surface.

Innovative ultra-lightweight solutions from industry giants do not always improve results due to the fact that designers often neglect foot protection for marketing purposes.

How to increase your running speed

How to learn to run very fast?

Increase the pace gradually, let your body get used to the stress;

In case of injury, you must wait for the body to fully recover. Damage that is not fully cured becomes a time bomb that will “explode” at the most inopportune moment;

When training, always try to raise the bar higher and achieve better results.

Remember that running technique is purely individual for each athlete, so do not be afraid to experiment - the only and correct technique for everyone does not exist in nature (or it has not yet been discovered). A common mistake among trainers is to train people in strict accordance with accepted standards. As a result, the student can run “technically”, but will never reach his full potential. If there is no increase in results over a long period of time, the reason for this may be the imposed framework.

The psychological component plays an important role in the preparation process. Like any other highly competitive activity, sprinting requires a high level of self-discipline from the athlete. It can be difficult to mobilize all your strength after a series of defeats - be prepared for difficulties.