Where are running exercises performed? Skiran running school. Special running exercises for runners and skiers. A set of special exercises

Special running exercises.

Special running exercises (SBU) are used in physical education lessons in the preparatory part of the lesson after performing general developmental exercises for special warm-up and also in the main part as preparatory exercises. The length of the segment for performing SBU depends on the purpose of the exercise and the preparedness of the students: for a special warm-up from 20m to 40m, for training from 40m to 60m. The number of repetitions is from 1 to 6 times. The segment is conventionally divided into 3 parts: in the first third, the exercise is performed in at a relaxed pace with full amplitude, in the second frequency gradually increases to maximum, and in the last 2-3 steps are done quickly and the exercise ends free, elastic running by inertia.(Fig.1)

https://pandia.ru/text/78/024/images/image002_86.jpg" align="left" width="68 height=161" height="161">1) p footwork: alternating, slight, rapid flexion of the free leg at the knee and hip joints (Fig. 1a) with the transfer of body weight to the supporting leg. The foot of the bent leg is fully straightened and only after this is slightly lifted from the support (Fig. 1b) for a small step (0.5-1 foot). The setup begins with a “toe” roll until the supporting leg is completely straightened in knee joint, step frequency is high;

2) body position (posture): vertical;

3) hands lowered, shoulders relaxed.

Possible mistakes:

1. lowering the entire foot;

2. incomplete straightening of the supporting leg;

3. poor posture;

4. “enslaved” movements.

Running with high lifting hips(photo 3).

Value: s Suitable for warming up the muscles of the anterior surface of the thigh, feet, increasing the frequency of movements, training the muscles that lift the thigh.

https://pandia.ru/text/78/024/images/image005_28.jpg" align="left" width="231" height="225 src=">3) Hand work like running.

Performance: running with a slight forward movement (0.2m-0.4m at each step).

Possible mistakes:

1. thigh is not parallel to the ground;

2. the heel moves away from under the greater trochanter;

https://pandia.ru/text/78/024/images/image007_18.jpg" align="left" width="144" height="162 src=">2) posture: the torso is tilted forward a little more than in exercise 2.

3) work of hands as in running, shoulder girdle relaxed.

Performance:

Pay attention to the soft, silent removing the leg from the support.

Possible mistakes:

1. lack of elasticity;

2. emphasis on placing the foot on the support;

3. hip extension forward beyond the vertical when

folding legs;

4. excessive torso tilt;

5. incomplete folding of the leg;

6. the shoulder girdle is enslaved, incorrect

hand work.

Running on straight legs(photo5).

Meaning: 1. warm-up and foot training;

2. training the muscles responsible for abducting and abducting the hips.

Performance: advancement occurs with small elastic jumps of 1-1.5 m

1) Footwork: active “raking” placement of a straight pushing leg on an elastic foot under support and rapid extension of the flywheel (at an angle of approximately 45°, the “toe” is tense).

2) Posture: the body is close to the vertical.

3) Hand work: arms work as if running

Possible mistakes:

1. sluggish, inelastic repulsion;

2. bent legs;

3. deviation of the body back;

4. improper hand operation.

"Wheel"(photo 6)

A difficult to coordinate exercise that requires a lot of physical effort, combining high hip lifting and shin sweeping.

Meaning: is a lead-in exercise to learning running technique and strengthens the foot well.

1) Footwork: the leg is folded, the thigh is raised parallel to the ground or slightly higher (photo 6a). Then the shin is brought forward (photo 6.b) and the leg, with a raking motion, begins to lower down onto the support under the center of gravity (photo 6c, d, e). The pushing leg is whipped back (photo 6d) and the movement is repeated on the other leg (photo 6e).

These are the main SSUs used in physical education lessons. With the help of these exercises, students master coordination in the work of arms and legs, the ability to alternate

maximum tension of the working muscles with their complete relaxation in the relatively passive phase of flight. The further successful assimilation of educational material largely depends on the high-quality implementation of the SBU.

Ozolin run. M.: Physical culture and sport, 1986. – 159 p. , : Simulators and special exercises in athletics. M.: Physical culture and sport, 1982.-222 p. Romanov method of teaching running technique. Methodological development. Cheboksary, 1988. From general to complex. // Physical Culture at school, No. 12, 1991

Compiled by: Zavoloka Viktor Grigorievich, coach-teacher of the athletics department of the MBUDO Youth Sports School

The most natural form physical exercise is running. Running is the basis of many sports. It is impossible to imagine a basketball player, volleyball player, tennis player, football player and representatives of many other sports who cannot run.

Correct and rational running is necessary for representatives of many sports to improve their professionalism.

It is difficult, and sometimes impossible, to correct inaccuracies in running technique using running itself. To highlight individual phases of running and correct errors in individual movements of the running step, special running exercises are used.

Special athletics running exercises (SBU) should be understood as those exercises that, by their nature, motor structure and dynamics, are closest to running or reproduce it

Some exercises that are closest to running (running with high hip lifts, running with shin sweeps, jumping from foot to foot, mincing running, jumping, etc.) contribute not only to the development of running technique, but also to the development of the necessary qualities for a runner.

These exercises are the main means of preparing the musculoskeletal system of students for the loads in the main part of the lesson. And although some of these exercises are running and some are jumping, for brevity they are called “special running exercises for track and field athletes” (SBU).

Beginning trainers and physical education teachers show a number of problems in their conduct of athletics classes. Among them are poor knowledge of the terminology and technique of special running exercises in athletics, the use of monotonous means to prepare for a lesson or training session, which leads to a loss of interest among those involved in this sport.

In the preparatory part of the lesson, track and field athletes most often use a wide arsenal of special track and field running exercises and perform from 4 to 20 exercises. The number of meters when performing the exercise ranges from 30 to 100. The intensity of the exercises in the complex increases gradually and ranges from 50 to 90%.

The most frequently used exercises among athletes:

- jumping with a roll from heel to toe, jumping with side steps on the right (left) side;

- running with crossed steps on the right (left) side;

- jumping “in a step” through a step (after 2, 3 steps);

- running with the shin overlapping with the hip moving forward, running with the shin overtaking after 2 steps;

- running with high hip lifts in slow and fast pace, running with a high hip lift with the shin moving forward, running with a high hip lift with the transition to running with acceleration;

- running on straight legs, running with straight legs forward with maximum frequency of movements, running with straight legs forward with the widest possible stride;

- jumping, jumping from foot to foot, pushing forward;

- running with the shin overtaking, at an increasing pace with the transition to running with acceleration.

It should be noted that the number of exercises in the complex for each athlete depends on weather conditions, well-being, the specific type of competition and the recommendations of the coach.

Most athletes perform special running exercises alternating with walking and only sometimes with running.

For beginning specialists in physical education and sports, we will present some recommendations for compiling sets of special running exercises.

In the preparatory part of a training session or athletics lesson, the sequence of exercises is very important: first of all, you need to perform slow running, then general developmental exercises and only after that begin the athlete’s special running exercises. This is due to the fact that special running exercises require the musculoskeletal system active work and large muscle tension and are therefore performed only after careful preliminary stretching.

Young professionals very often make a serious mistake - failure to follow the sequence of exercises in the preparatory part of the lesson. The order of doing the exercises is very important point which must be observed to effectively prepare for the main part of the lesson and prevent injuries to those participating.

The criterion for selecting exercises for complexes should be compliance with the main parameters of the performed special exercises(kinematic, dynamic and rhythmic structures) to the main exercise, which is started at the beginning of the main part of the lesson.

If, after warming up, they begin to study jumping, more attention is paid to jumping exercises. If you are preparing for running - running exercises, etc.

Special running exercises are performed in a certain sequence. Initially, exercises of lower intensity are performed, then gradually, depending on the readiness of the muscles, exercises of higher intensity can be included. Or we can perform the exercises at half strength at first, then gradually increase their intensity.

The selection of exercises should ensure a gradual increase in load from minimal to significant.

First, you can perform exercises such as:

- running with cross steps, mincing running;

- jumping sideways with side steps, running with the shin overflowing;

- jumping from heel to toe;

- run straight legs forward.

Then more intense ones:

- running with a high hip lift, jumping from foot to foot pushing forward, jumping one step at a time, skipping, etc.

After intense exercise, it is advisable to perform stretching and muscle relaxation exercises. Walking and running at a slow pace can also help faster recovery muscles after exercise.

Examples of some complexes.

A set of special running exercises for the preparatory part of the training session for track and field athletes on the topic: running short distances(at the preliminary preparation stage):

Running with shin breaking at an average pace of 2 x 20 m.

Jumping from foot to foot, pushing upward with advancement by 1 foot 1 x 20 m.

Jumping from foot to foot, pushing upward with advancement by 2 feet 1 x 20 m.

Running with high hips at a slow pace of 1 x 20 m.

Heel-to-toe jumps (intensity 80%) 1 x 20 m.

Jumping from foot to foot, pushing forward 1 x 20 m.

training session for short-distance runners

Jumping from heel to toe at half strength 1 x 20 m.

Mincing run at a slow pace 1 x 20 m.

Jumping from foot to foot, pushing upward with advancement of 1-1.5 feet 1 x 20 m.

Running with high hips at an average pace of 1 x 20 m.

Jumping from foot to foot 1 x 30 m.

Mincing run with transition to running 1 x (10 m + 20 m).

Mincing run with transition to running with acceleration 1 x (10 m + 40 m).

Running with the shin overlapping with the hip moving forward at a gradually increasing pace with the transition to running with an acceleration of 1 x (20 m + 30 m).

Running by jumping, pushing forward, transitioning into running with acceleration. 1 x (20 m + 30 m).

Running with a high hip lift and bringing the shin forward at a gradually increasing pace of 1 x 30 m.

Running with a high hip lift at a gradually increasing pace, bringing the pace to a maximum of 1 x (30 m + 30 m).

There is no need to use very much different exercises in the preparatory part of one lesson when teaching new special running exercises. If not correct execution exercises are necessary with the help of demonstration and methodological recommendations correct errors, repeat the exercise.

Before performing the exercise, it is necessary to warn students about possible mistakes.

A set of special running exercises for the preparatory part of a lesson with children 7-8 years old on the topic: “Short-distance running”:

Running with shin sweeping 3 x 25 m.

Run straight legs forward 3 x 25 m.

Running with high hip raise 3 x 25 m.

For training in a small area of ​​the hall, you can perform running exercises in the amount of 10 -12 (10 - 15 m). On the street, you can increase the number of meters (up to 30 m), but it is necessary to reduce the number of exercises.

A set of special running exercises for the preparatory part of a lesson with students aged 9-10 years on the topic: “Short-distance running”

(held in the gym):

Side step jumps with right (left) side 2 x 10 m.

Two jumps with side steps on the right side, two jumps with side steps on the left side 1 x 10 m.

Jumping from heel to toe with backward rotation of arms 2 x 10 m.

Running with shin sweeping 1 x 10 m.

Running with high hip raise 2 x 10 m.

The number of special running exercises in one lesson depends on the type of upcoming sports activities, weather, conditions, age, functional and psychological state of those involved.

Running exercises can be used in different parts of the lesson. It depends on the tasks assigned to the lesson.

Various sets of special running exercises are used in preparation for classes with different topics and content.

A set of special running exercises for the preparatory part

training session for long jumpers

(at the stage of highly focused specialization):

Jumping from heel to toe at half strength 1 x 30 m.

Jumping from foot to foot, pushing upward, (intensity 70%) 1 x 30 m.

Jumping from foot to foot, pushing upward with the push leg after 2 steps, (intensity 80%) 1 x 30 m.

Running with high hip raise 1 x 20 m.

Running with shin sweeping, bringing the thigh and shin forward with the transition to running with an acceleration of 1 x (25 m + 25 m).

Running with a high hip raise in place, transitioning to running with 1 x acceleration (15 m + 30 m).

Jumping from foot to foot, pushing forward - up 1 x 25 m.

Jumping “in a step” through a step, pushing with the right (left) forward and up 2 x 25 m.

Jumping “in step” through 3 steps, pushing with a push leg 1 x 40 m.

Jump “in step” with running by inertia, pushing with a jogging leg 1 x 40 m.

After special running exercises, in the preparatory part of the lesson, running is performed with acceleration. The number of accelerations and intensity depend on the tasks set in the lesson.

A set of special running exercises for the preparatory part of the training session for short-distance runners (

at the stage of highly focused specialization):

Jumping from heel to toe at half strength 1 x 25 m.

Running with shin overlapping with hip thrust forward 1 x 30 m.

Run with a high hip lift through 2 running steps of 1 x 30 m.

Jumping “in a step” through a step, pushing with the right (left) 2 x 40 m.

Running with shin breaking in 2 steps at a fast pace 1 x 40 m.

Jumping from foot to foot, pushing forward 1 x 30 m.

Running with high hips at a high pace 1 x 20 m.

Running with acceleration 5 x 120 m.

Special running exercises for track and field athletes are used by representatives of many sports. They are intended for establishing running technique, developing physical qualities, and they are also used in the preparatory part of the lesson.

It is important for physical education and sports teachers to have a wide arsenal of exercises, master their terminology, techniques and the ability to create complexes for various activities.

Methodologically competent compilation of complexes will help prevent possible injuries, and a wide arsenal of exercises will diversify the training process, which will help students get more positive emotions from training.

Requirements for performing special running exercises.

Special running exercises (SBU) are used on training sessions or physical education lessons in the preparatory part of the lesson after performing general developmental exercises for a special warm-up, as well as in the main part as preparatory exercises.

The length of the segment for performing SBU depends on the purpose of the exercise and the preparedness of the students: for a special warm-up from 20m to 40m, for training from 40m to 60m.

The number of repetitions is from 1 to 6 times. The segment is conventionally divided into 3 parts: in the first third the exercise is performed at a calm pace with full amplitude, in the second the frequency gradually increases to the maximum, and in the last 2-3 steps are taken quickly, and ends with a free, elastic run by inertia.

The starting position for all SBUs is the same: feet parallel, shoulder-width apart, heels do not touch the support, legs slightly bent at the knees, posture straight, arms down or bent.

The arms work as in running (with the exception of mincing running): bent at the elbows at approximately 90°, in opposite directions, along the body. One is brought forward: the hand reaches the level of the chin, in the middle of the body; the other is retracted without straightening back. The fingers are bent, the hand is relaxed.

Bibliography:

1. Zaitsev. N.A. 400 meter run. - M.: Physical culture and sport, 1955. - P. 50
2. Ilyina I. A. Special exercises of an athlete: educational method, manual. - SPb.: Leningrad State University named after. A. S. Pushkina, 2013. - 92 p.

When I was a completely inexperienced beginner, I thought that SBU was fun: a crowd of adults jumping funny and doing other strange body movements :) I myself also participated - not quite understanding why and, most importantly, how to perform these funny running exercises. After several training sessions with Volodya and thorough adjustments to my SBU technique, my opinion changed dramatically. It turned out that if done correctly, this is not at all easy, and I don’t get the same kind of soreness as after well-trained running exercises, even after a marathon.

Today on the blog there is a useful post with an even more useful (and beautiful!) SBU video from Vladimir Stalinsky, Smart Running trainer and author YouTube channel for beginner runners.

Most running enthusiasts already know that there are some SBUs, and that they need to be done in order for the running technique to be better - this is the impression, in short, that hovers in the minds of novice runners.

What are special running exercises? This is a different means of training from running, which, oddly enough, improves running, that is, we train to run, not just by running.

What is the trick of the SBU?

Exercises for runners are a means of training not only running technique, but also strength qualities. So, SBU have a positive effect on:

• coordination of movements
• straightness of running
• "compact" running (prevents laxity)
• posture, hand behavior, body and head position, gaze
• breath
• foot placement
• performance of all leg muscle groups
• strengthening core and back
• relaxation while running
• running rhythm

These are the main and general advantages of the SBU. Each runner can take something different from this or that exercise, depending on the correct selection of the necessary exercises, the number of series and length of segments, and most importantly, the place in training process among other types of training. So, maximum effect is only possible when working with a trainer.

What are the difficulties of doing running exercises?

When making SBU, you should understand that tomorrow there will be no tangible result - there will be a minimal effect that will come thanks to strength growth, and not technical growth. I talk about the main difficulties of implementation in my videos, but they are summarized there. Many problems associated with practicing exercises are individual, that is, everyone interprets the SBU in their own way and comes up with their own version of execution, often even very funny :)

Main mistakes when performing SBU:

• Not correct posture
• stiffness of movement
• difficulty breathing
• look at the floor
• overexertion of the whole body
• constant tension, rather than alternating relaxation and tension

SBUs are also difficult because we do not see ourselves from the outside during execution, so video filming can significantly facilitate the formulation of the task and show the real picture of the exercises. Photos are less useful here than videos.

What does a workout look like?

Most often, SBU are made in blocks/series, but there are also circuit training, where exercises are done without division into series. In general, most runners will only need to use a series of exercises that I videotaped. But it often happens that some people do not need to do some exercise and it is much more important to do another. You can’t do this without a coach or very detailed self-analysis.

Between exercises you can walk, if you are more prepared you can jog, and between series you can do the same.

Deserves special attention hill running exercises. This is much more difficult, but also more effective, only here the dosage and clarity of the task is even more important.

There are also types of training where the runner performs one or two exercises, but under certain conditions, and a certain number of times. This is done when the coach already knows the runner well and understands what exactly needs to be brought into his running thanks to this or that exercise.

Now let's get started. To watch the video, click on the picture or the name of the exercise.

1. Introduction

The first video was an introductory one, in which I introduce viewers to the process.

2. Shin wrap

In the second video I start with the simplest SBU.

3. Running with high hips

By the end of this exercise, there is usually a desire not to raise the hip high, and to quickly get to the end of the segment; at this moment you need to monitor your breathing and frequency, this will help you return to the regularity of the execution.

After running with a high hip lift, scissors are usually performed, but it seemed to me that this exercise is not very important for beginner runners, and I did not include it in this series at all, so next - jumps on the feet, or as it is also called - straight legs .

4. Jumping on each foot

5. One-legged running jumps

I don't know why, but next exercise one of my favorites. I call it running with a basket :) Because in a simplified version it looks like a walk in the forest with a basket. And I also love it for the ability to soar and feel the flight phase.

6. Jumping feet with alternating hip extension

The sixth exercise is the most fun. Something like a dance.

Most often, it’s done anyhow, it’s even run over, but here it’s worth thinking about why you’re jumping around and struggling with these exercises, and understand that they help if you do them correctly, which means they require a high-quality approach.

7. Running with high hips - version 2

This is a more rhythmic exercise than #3, which causes a lot of problems for beginners.

8. Deer run

One of the most beautiful running exercises. Allows you to effectively practice pushing and the work of all muscle groups when pushing off while running.

9. Lunges

One of the final and one of the calmest exercises to perform. It says a lot about the runner: whether he is in a hurry or not, how tense and constrained he is in running.

10. Jumping on one leg

An exercise that everyone knows, because back in school, during physical education, we jumped on each leg. Remember?

These jumps have a more "kinky" version known as the "flea" - this is where the push leg goes under the buttock for a stronger new jump. But doing a flea is much more difficult than just hopping on each leg.

This is what the main exercises look like and this is what the video series looks like, which I am closing for now, but perhaps in the future it will be continued with new videos.

It is also worth saying that each SBU already has millions of names, there is no need to focus on this. Most likely, some of them are already familiar to you under a different name, so be it :)

What happens if you do running exercises incorrectly?

But this is no less interesting than what will happen if you do the SBU correctly :) During incorrect execution, mistakes are learned and transferred to running, and here the effect of memorization is much stronger and getting used to the incorrect execution occurs faster. So you need to perform all the exercises clearly, slowly, with an understanding of what is happening, controlling your movements. That is why runners are recommended to work with a coach at least at the beginning of their journey, and better yet, all the time.

Taking this opportunity, I wanted to write that on my channel There are videos not only about SBU, but also a lot of tips for beginner runners and other videos about running. Come in, subscribe, I will be glad.

Would you like to receive blog updates by email? .

Special running exercises are an integral element of training for runners of any level. Both amateurs and professionals should incorporate these exercises for more effective and proper running. In the article, everyone will be able to familiarize themselves with the SBU complex, their equipment and other features of implementation

Almost every runner has heard about special running exercises at least once. Perhaps he even managed to find a list of them and begin to implement them. But very few amateurs today are able to start performing SBUs correctly themselves, and most importantly, fit them harmoniously into the training plan.

Special running exercises are a set of exercises that simulate individual phases of footwork when running: carrying a leg, sweeping, pushing, and so on. They are very important in preparing a runner. They should pay special attention to beginners and those who want to improve their running technique. The SBU is very effective in this regard.

No matter how strange it may sound, beginners can ruin their running technique by jogging. In fact, few people begin to work correctly with their legs and arms in the first stages of running training. With each subsequent workout, incorrect technique becomes more and more ingrained into muscle memory. Then it will be very difficult to relearn. If you immediately begin to perform special running exercises correctly, then the correct running technique will be formed.

Pros of the SBU

Strengthening your legs and improving your running technique are not the only positive aspects of special running exercises. In general, SBU has a positive effect on:

— top part bodies;

— running compactness;

- relaxation when running;

- coordination and rhythm.

When performing SBU, not only the technique of working the legs, but also the arms improves. When performing SBU, it is much easier to control the work of your arms than when running. Correct posture is also developed if the athlete does not slouch or lean back during exercises. Look only forward, the head is not thrown back or bent down. SBU strengthens the muscles of the back and core. If the “specialists” are performed systematically, then it will be possible to ensure that all the above-mentioned parts of the body will work as they should and be in good condition when running. correct position.

The running of many athletes can be called slack and shaky. Some people sway from side to side, while others throw their arms and legs wildly. SBUs help make running more compact, and therefore more efficient and beautiful.

Extra muscles should not be strained when running. When performing the SBU, the arms, shoulders and neck should be in the correct position, but not strained beyond measure. In this case, these moments will transfer to running.

And finally, the most important thing is coordination. Many beginners suffer from its absence. Without it, you won’t be able to place your feet correctly, work with your hands, and in general you won’t be able to run correctly and economically. Increases the chance of injury. Special running exercises have a positive effect not only on coordination, but also rhythm, allowing you to develop a suitable cadence.

Exercises and techniques for performing them

To get the most out of specific running exercises, you need to do them correctly. Many runners commit gross violations in performing SBU. Because of this, their effectiveness drops sharply. Therefore, you need to know the technique and features of performing each exercise. The most popular set of special running exercises is:

- choking of the lower leg;

- high hip lift;

- scissors;

- deer running;

- lunges;

- jumping on toes;

— unevenness in place;

- running wheel.

Table No. 1. Special running exercises

To make it easier, download the printed version of the SBU from the link:

Between exercises you can recover by running. To become more familiar with the technique, we suggest watching a video of special running exercises.

How and where to do it?

It is best to perform the SBU afterwards in the form of a cross, and then do it for about 20 minutes. Systematic performance of the SBU during the period of basic cross-country training will have a good positive effect.

As for the place of execution, the most unsuitable surface for SBU is asphalt. In general, it is better to avoid jumping on asphalt. You can perform SBU at the stadium with rubber coating. The most best place a forest with a small hill will appear. A climb with a slight slope of 60 m in length will be sufficient.

There are no clear boundaries in terms of execution time. Trained runners perform SBU for up to 30 minutes in a circle. For beginners, 1-3 series of 7 exercises of 30-50 meters will be enough.

Conclusion

Who will benefit from the SBU? Absolutely everyone. You can, and even need to, do them. all year round, regardless of the stage of preparation. The benefits of the SBU are very difficult to overestimate. This not only strengthens the legs and improves running technique, but also positive influence on coordination, rhythm and abdominal and back muscles. The technique of specifically running exercises is not very difficult, but it is still advisable to see them performed live. For “specialists” it is better to choose a non-rigid surface. A small slide is desirable. The main thing to remember is that results can only be achieved by systematically implementing the SBU.

MINISTRY OF CULTURE OF THE REPUBLIC OF BASHKORTOSTAN

STATE BUDGET EDUCATIONAL INSTITUTION

SECONDARY VOCATIONAL EDUCATION

BASHKIR REPUBLICAN COLLEGE OF CULTURE AND ARTS

Guidelines

for conducting lessons in the sub-discipline “Physical Education”, section “Athletics”

teacher: Bulyakov F.F.

Sterlitamak 2015

Preparatory exercises in athletics

Gymnastic exercises have health benefits. Classes are carried out in the air, exercises affect all muscle groups: strengthen the musculoskeletal system, improve the functioning of the respiratory organs and the cardiovascular system. Thus, using athletics exercise problems of harmonic, versatile physical development person.

Especially great importance It has Athletics for the formation of a growing organism, physical education of the younger generation.

Regardless of the type of lesson, it is customary to distinguish between: introductory; preparatory; main; the final part.

The introductory part includes construction, organizing students’ attention, checking those present, communicating the main objectives of the lesson (2-3).

The preparatory part of the lesson is designed to lead students to solving the main tasks of the lesson. For this purpose, slow running and general developmental exercises, running exercises are carried out.

In the main part, skills and abilities are acquired and improved.

The task of the final part is to gradually reduce the load, summarize the lesson, and give homework.

Exercises in the preparatory part of the lesson should be selected in such a way as to increase the overall performance of the body and prepare it to perform specific specific work in the main part.

For example: If the main part of the lesson involves high jumping from a running start, then in the preparatory part it is necessary to introduce flexibility exercises (various bends, swings, etc.), as well as jumping exercises performed on the spot and in motion.

Athletics warm-up.

1.Easy jogging 5-10 minutes. Heart rate 120-150 beats/min.

2.Control for flexibility 10 min.

Hand jerks (one at the bottom, the other at the top).

Hand jerks in front of the chest, with a rotation of 90 chests. jerking your arms to the side.

Rotations in hip joint(one by one in both directions).

Bend towards the left leg, down between the legs, towards the right leg, straighten up.

Swinging in a lunge (half-split).

Swing your leg forward up and back up (in turn).

Press your hands against the wall, tensing and relaxing your calf muscles.

Rotations in different planes in the ankle joint (each leg in turn).

3.Special exercises for a runner (25 - 50 m). Rest step back.

Running with a high hip lift.

With the shin choking,

- “wheel” (combine exercises 1 and 2).

Jumping on 2 legs upwards and with the hip extension of one leg (with a change of legs).

Jumping in step from foot to foot.

Light acceleration with increasing and gradual decay of speed.

Rest 5 min.

Total warm-up is 25 - 30 minutes.

Special running exercises in athletics (SBU)

Special running exercises are exercises aimed at developing strength, power and coordination of all leg muscles, and primarily those that receive the main load when running.

SBUs are designed to increase the frequency of steps when running, the pushing force of each step, and the technique of performing movements.

An additional benefit of SBU is that in intense movements, as in running, almost all muscles are involved, while coordination of movements and power of the whole body increase.

As a result, an athlete who, in addition to running loads, also performs SBU, will be able to run faster at the same distance as before, spending less energy.

Types of SBU

There are many options for SBU. I suggest you familiarize yourself with and apply the most common ones in athletics clubs, and the most discussed ones on athletics forums on the Internet.

Types of SBU:

Running with a high hip lift. Raise your thigh until it is parallel to the ground.

Running with shin overlapping. Overwhelm your shin so that your heel touches your buttocks.

Run sideways, side step. During one segment, change your leading leg several times, turning forward with the other shoulder.

Multileap (Deer Run). Make jumps with each leg in turn with an emphasis forward. That is, running by jumping, trying to jump as far as possible each time. At the same time, bring the knee of your front leg as high as possible. It's a bit like how a deer "flies".

Running with your back. At the same time, try to push off as hard as possible each time.

Jumps. The same as multi-jumps, only the emphasis of the jumps is not forward, but upward. In this case, you need to land on both feet and push off with one in turn. This will allow you to load your leg muscles and relieve the stress on your joints and spine.

Wheel. It's similar to running with high hips, but harder. At the moment when you raise your thigh as high as possible, throw your extended toe as far forward as possible. The result is a kind of run with imaginary kicks with each leg.

Jumping. After crouching, immediately jump up and forward, pushing off with both feet. When you land, immediately squat down and jump up again, making it a continuous process throughout the entire distance. It's very powerful and hard exercise. Which develops the power of the legs and the whole body.

First, let's discuss how to prepare for the implementation of the SBU. Since these are very active, intense movements with a high amplitude, it is necessary to thoroughly stretch and stretch the ligaments and joints of the legs. In this case, the risk of unnecessary injury will be minimized.

At the beginning, do a short jog of 1-2 kilometers to warm up well. After this, warm up thoroughly, stretch, and only then begin performing the SBU. Select a piece of flat surface (edge ​​of the lawn at a stadium, dirt path in a park or field) about 50 meters. A flat surface will again eliminate the possibility of injury. It is advisable not to perform SBU on asphalt. Asphalt, concrete - hard surfaces. Most SBU are jumping or semi-jumping movements and there will be a large load on the joints.

Perform the movements themselves slowly, placing the main emphasis on the maximum range of motion. Perform each exercise in series of 3-4 times. Select 3-4 exercises for one workout and perform them, after each run, jogging to the beginning of the track. All SBUs described here do not need to be performed at once. It will be too hard and unproductive.

Also, after completing all SBUs, do a cool-down run of 1-2 km, stretch your muscles again. This will speed up recovery and increase the effect of implementing the SBU.

Low start training and improvement

A low start is the most common way to start sprinting, as it allows you to start running faster and develop maximum speed in a short period. To ensure comfort and strength of foot support, starting blocks or starting machines are used.

The most optimal way for school practice is to install starting blocks when the front block for the strongest (jerk) leg is installed at a distance of 1.5 feet from the starting line, and the rear block is installed at a distance of 1–1.5 feet from the front (or at a distance of the length shin from the front pad). The support platform of the front block is inclined at an angle of 45–60°, the rear one – at an angle of 60–80°. The width of the distance between the pads is usually equal to the length of the foot.

On command: “To the start!” The student steps over the starting line and stands so that the blocks are behind him. Next, the student squats, places his hands on the ground, and rests the foot of his strongest leg on the support pad of the rear block. Then he lowers himself onto the knee of the leg resting on the back block, pulls his arms behind the starting line and places them close to it so that the support of the body rests on the hands, thumbs were turned inward, and the rest - outward (you can lean on your hands with bent fingers).

The elbows should be straight, but not tense, and the shoulders should fall slightly forward. The back should be rounded, but not tense. The head freely continues the line of the body, and the gaze is directed forward at a distance of 0.5–1 m from the starting line.

On command: “Attention!” the student lifts the knee of the leg resting on the back block from the ground, raises the pelvis slightly above the shoulders and moves the torso forward upward. The weight of the body moves to the arms and the front leg. Move from the position “To the start!” to the “Attention!” position follows smoothly. Then you need to stop all movements, waiting for a shot or the command: “March!”

After a shot or command: “March!” the student lifts his hands off the track and at the same time pushes off from the blocks. The first to come off the block is the back standing leg, which is carried forward and slightly inward by the thigh.

To reduce the time and path of the foot from the block to the place where it is placed on the ground, the first step should be creeping, i.e. You need to bring your foot as close to the ground as possible.

Favorable conditions for increasing running speed as quickly as possible short term are created due to a fairly sharp angle of repulsion from the blocks and the inclined position of the sprinter’s body when leaving the start.

Methodological sequence of teaching the low start technique:

1. Starts from various starting positions: from a standing position bent over, from a position lying bent over, from a position standing on your knees, from a position standing on one knee (swing leg), body straight, arms down.

2. Stand on a strongly bent pushing leg, torso horizontally, take the other leg (straight) back. The arms are bent, one in front, the other behind. From this position, start running, maintaining a horizontal position of the torso for as long as possible.

3. Tilts of the torso while walking. The front leg is bent, arms are lowered. At the teacher's signal - flick head and shoulders forward. The leg standing behind, with an active movement of the hip, is carried forward along the shortest path, and the leg standing in front pushes the student forward with increasing effort, he takes a position as when running from a low start at the moment of leaving the blocks, and starts running.

4. Execution of commands: “To the start!” and “Attention!” without starting blocks. The teacher checks the correctness of the students’ starting positions and eliminates errors. Only after all students have mastered starting positions, you can move on to learning to run from a low start.

5. Running from a low start without pads (without a signal and at the teacher’s signal). Performing a low start without a start signal is necessary so that students can focus on the correct form and rhythm of the movements, and not on the speed and strength of the execution.

6. Installation of starting blocks.

7. Execution of commands: “To start!”, “Attention!” from the pads. Position on command: “Attention!” keep motionless for 2-3 seconds.

8. Pushing away from the starting blocks without landing on your hands. You can put a mat in front of the pads to soften the fall on your hands.

9. Standing long jump from a low start position from the blocks. Exercises 8 and 9 are performed to master the push-off technique.

10. Running from a low start from the blocks without a signal.

11. Running from a low start from the blocks at the teacher’s signal (command: “March!”, starting pistol shot, whistle). Students are instructed to quickly complete the first step.

Exercises to consolidate and improve the low start technique:

1. Run from a low start uphill from the blocks.

2. Running from a low start from the blocks using various signals that replace starting commands (for example: “Hop!”, “Run!”, etc.).

3. Running from a low start from the blocks with the delay of the command: “March!” after the command: “Attention!” for 3–5 sec.

4. Running from a low start from the blocks after performing a forward somersault.

5. Running from a low start from the blocks after a standing long jump.

6. From the “Start!” position throw medicine ball forward followed by a quick start, trying to catch up with the flying ball.

Sprinting

The 100 m sprint is characterized by the fact that you need to fully use your speed capabilities throughout the entire distance. To meet the GTO standard for a silver badge, male athletes must run 100 m in 14.3 s, their average speed at a distance it will be 7.0 m/s. For girls at the same distance, the speed approaches 5.9 m/s. Experts have calculated that when running at such a speed, the forces developed by the leg muscles during the push are 240 kg for men and 200 kg for girls.

Sometimes you have to deal with not entirely pleasant examples. Thus, the new, lightweight, GTO standard of the fourth stage in the 100 m run for girls is 17.0 s (silver badge) and 15.7 s (gold badge). The majority of female students do not “fit in” even at this time. For example, at Kiev University the average result in running this distance is 18 seconds, in a number of Leningrad universities it is 18.2. The results are approximately the same for female students at most Belarusian universities. The main reason for this is the low level of development of physical qualities.

To independently prepare for meeting the standard in the 100 m run, you can use the repeated method with running three or four segments of 20-30 m at maximum speed and rest intervals until the heart rate is restored to 110-120 beats/min. In addition, you can use the variable method: running two segments of 30 m at maximum speed and then switching to a calm run of 150-200 m. It is advisable to perform 3-4 such accelerations.

Sprinting versus running long distances passes at a higher pace, with great speed. A special feature of the short-distance running technique is a low seating position (legs strongly bent, shoulders raised) and active arm movements. The push-off is made sharply, strongly and directed more backwards, the leg is pulled up the shortest route, the swing leg does not linger at the supporting skate when changing support, but sweeps forward with a swing. The arms perform energetic movements: on the forward swing, the right arm bends slightly at the elbow over the left toe of the skate, at this time left hand on the backswing it straightens, the fingers of the hand are slightly clenched.

Teaching the technique of running in a straight line for short distances is carried out using a holistic method. Only hand movements are practiced in place and then in motion. First, the technique of running short distances is learned at a slow pace, then at an accelerated pace and, finally, at full speed.

To improve the technique of running in a straight line over short distances, you should perform accelerations in groups, in pairs, and run short straight sections on the run for a while - 50, 60, 100 m.

The concept of “short-distance running” unites a group of running types in the athletics program. This group of events includes running over distances of up to 400 m, as well as various types of relay running, including sprint stages. Running 100, 200 and 400 m, relay race 4x100m and 4x400m, for both men and women, are included in the program olympic games. Distances of 30, 50, 60 and 300 m are included in indoor and junior track and field events.

Sprint running included integral part in a number of types athletics(all types of jumping, all-around and some types of throwing), as well as in many sports. Different kinds Short-distance running is included in the standards of the GTO complex at all levels.

Short-distance running, as a rule, is characterized by maximum intensity of running the entire distance in anaerobic mode. At distances up to 200 m, runners strive to gain maximum running speed in the minimum time and maintain it until the finish.

Features of running technique at various sprint distances.

100m run This distance must be run as fast as possible. A quick run from the start turns into rapid acceleration in order to quickly reach maximum speed and, if possible, do not reduce it until the finish line.

Run 200 m. Running at this distance differs from running at 100 m in the location of the start and the passage of the first half of the distance along the turn of the track. In order to run a longer distance in a straight line from the start, the starting blocks are installed at the outer edge of the track, tangential to the turn.

When running around a curve, the runner needs to lean his entire body inward, otherwise he will be carried to the side by the centrifugal force created when running around a curve. In this case, the right leg at the moment of vertical is bent at the knee less than the left. You need to gradually increase the body tilt to the left - inward. Only after reaching the maximum possible speed (during the starting run), the runner stops increasing the body tilt and maintains it for the remaining part of the turn. To reduce the distance covered when running along a turn in the track, it is better to place your feet as close to the edge as possible, turning them to the left towards it.

The arm movements are also somewhat different from the arm movements when running in a straight line. Right hand directed more inward, and the left - somewhat outward. At the same time, the shoulders turn slightly to the left. In the last meters of the turn, you need to smoothly reduce the tilt of the body and straighten up at the moment you reach the straight line.

During the 200m race, the runner can take 2-3 steps when exiting a turn, as if switching off from maximum effort, and then run again at full intensity until the finish line. It is recommended to run the first half of the distance 0.1-0.3 s worse than the best time for 100 m (when running in a straight line).

Run 400 m. The 400m running technique is based on the sprint free step. Running is carried out with a relatively lower intensity than at distances of 100 and 200 m. Tilt of the body on turns. Running from the start begins in the same way as running for 200 m. Having developed the required speed, the runner switches to a free step, trying to maintain the acquired speed as long as possible. You should try to cover the distance at a relatively even pace.

The 400 m running speed curve rises very quickly and high at the beginning of the first 100 m, stays at approximately the same level for the second 100 m, then gradually decreases in the third 100 m and sharply in the last 100 m, especially 70-50 m before the finish.

A 400m runner should run the first 100m only 0.3-0.5s slower than he can run just 100m, and the first 200m 1.3-1.8s slower than his personal best in the sprint. this distance.

The running technique changes little during the first 300 m. In the last 100 m, due to rapidly progressing fatigue, it changes significantly and drops significantly due to a decrease in the frequency of steps (due to an increase in the time of support and flight) and, to a lesser extent, the length of steps (F. Guseinov, 1983).

Training in sprinting techniques

In short-distance running, maximum efforts are developed, and this creates the preconditions for the emergence of stiffness and distortion of the rational form of movements and the expedient coordination of the developed efforts. Muscles that are not involved in running movements become tense. All this causes unnecessary energy consumption and reduces the frequency of working movements.

From the very first lessons, greater attention should be paid to maintaining freedom of movement and preventing the occurrence of stiffness. The newcomer's desire to prove himself with the best side leads to excessive tension and distortion of natural movements.

The formation of correct coordination of contraction and relaxation of the muscles of the runner’s body is negatively affected by an early start in learning to run from the start, and especially from a low one. The concept of “early start” is purely individual, and the teacher must skillfully determine the time of each student’s individual readiness to learn the technique of running from the start, especially starting at a signal.

Bibliography

Gavrilov O.K. Physical education. – M.: Mir, 1987;

Zhidkova A.P., Novikov Yu.V. The key to health. – M.: Znamya, 1984;

Nikolaev Yu. S., Nilov E. I. Simple truths. – M., 1985;

Petrovsky K. S. The ABC of Health. – M.: Znamya, 1982;

Hartova N. A. Physical education, labor, health. – M., 1969.