Report Shuttle run 3rd, 4th, 5th grade brief message

Shuttle running is one of the varieties of short-distance running. It differs from regular running in that the distance is covered several times, back and forth. Shuttle running is a great way to practice quick starts and acceleration.

Shuttle run

In addition, it can be used to determine speed if there are no appropriate conditions and opportunities to run a hundred meters. Shuttle running is often used in the gym. The distance can be completely different, from 10 to one hundred meters, the number of races can be up to ten. This type of running is one of the best ways to develop speed qualities.

Shuttle running: correct start technique

Shuttle running can start from either a low or high start. It does not have the starting blocks that are usually used to start the 100m sprint. The correct technique for a high start should be slightly similar to the start of a speed skater - a barely noticeable tilt of the torso forward, the swing leg on the inside of the ankle joint with the toe turned 30 degrees.

You can also place your swing leg on your toes. At the same time, the pushing leg should be tense and in full readiness to start quickly. The ability to pick up speed from the start is often decisive for success in this type of running.

Standards

Standards for shuttle running differ for children, women, and men. Target indicators depend on the distance, age, and purpose of the race.

Distance 3x10 for schoolchildren

Distance 3x10 for adults (GTO standards)

Distance 10x10 for law enforcement agencies (Ministry of Internal Affairs, Ministry of Emergency Situations)

Distance running

As in short distances, in shuttle running you need to move on your toes to reach maximum speed. The higher your cadence, the faster you will move along the distance. The most effective way to practice step frequency is to do a variety of exercises with a skipping rope, jumping over it at the fastest possible pace.

But running speed is not the most important thing in this running discipline. The athlete must also have special dexterity in order to reduce speed and turn in time.

The step the athlete takes before making a turn is called a stopping step; its goal is to stop abruptly and change the direction of movement. You can practice this step by doing a variety of exercises in motion, as well as playing team sports games - basketball, football, handball.

Features of the technology

A brief description of the exercise will allow students to understand what it is. However, in a message about shuttle running, it is necessary to pay special attention to the technical component. Otherwise, you will not be able to get positive results from the training process. When working on an essay on the topic “Shuttle running”, you should remember that the final result is influenced not only by the speed of movement along the distance.

It is equally important to learn how to turn around correctly. If this is not done, precious seconds will be lost. Trainers often recommend that beginning athletes practice their technique while moving at low speed. When mastering the exercise, the main attention should be paid to the start, movement along the distance, and finishing.

The right start

Since most often the running distance does not exceed 100 meters, there is no need to use starting blocks . Each athlete has the right to choose the type of stance that suits him best. Some people prefer to start from a low start, while others prefer a high start. Also, when choosing a starting position, you should focus on the surface, because training can be carried out not only on a treadmill, but also on asphalt or lawn.

In addition, you should decide on the pushing leg. This influences the choice of starting position. Often, trainers use a simple method to determine the working leg - while the athlete is in a relaxed state, they push him in the back and see which limb he will use first.

When the start signal sounds, you need to sharply push off with your working leg and throw your body forward. At the same time, you have to catch this movement with your whole body, maintaining the inertia of the jerk. In a brief report on physical education on the topic “Shuttle running,” it should be noted that the pace of movement largely depends on compliance with the starting technique.

Distance running

To reach maximum speed, you need to move along the entire distance on your toes. This will save seconds that would otherwise have to be spent pushing with your entire foot. In addition, it is important to remember that speed depends on the number of steps - the more there are, the faster the athlete moves. This technique is practiced using a jump rope - you need to perform the maximum number of jumps.

Another important point is practicing the last step before turning around. The faster and more accurate it is, the more sharply the direction will change. The result will last a few more seconds. There are no specific exercises for practicing this element. You can use team games for this. For example, in basketball, athletes often have to change direction of movement, since the game takes place on a relatively small court.

Subtleties of finishing

Beginner athletes are advised to complete the distance as quickly as possible. Experienced runners use an additional technique - a spectacular throw forward with the shoulder girdle and chest . At the most prestigious international competitions, this allowed many athletes to snatch victory in the last centimeters.

However, this technique is very traumatic, since after performing it you may fall to the ground. It is suitable only for athletes who have well-developed coordination of movements.

While working on a report on shuttle running, students will be able to learn more about this exercise, because it has been introduced into the physical education program since the first grade. As a result, you will have to pass the standards throughout your school life. In addition, playing sports can improve your health. This is something to think about at a young age. An essay on physical education, “Shuttle Run,” can help with this. It should briefly describe the features of the exercise, as well as highlight the technique of its implementation.

Shuttle race finish

Finishing in the shuttle race is carried out in the same way as in the 100-meter race. After the final turn, you need to gain maximum speed and, without slowing down, run across the finish line. Previously, sprinters tried to finish with a jump, but then this method was proven to be ineffective.

The widely used ribbon throw finish can only be performed by experienced runners with excellent coordination. A beginner can concentrate on preparing for a throw and involuntarily slow down the movement. So just try to finish at top speed.

Shuttle running puts quite a serious load on the body, it requires you to run at the limit of your capabilities; additional difficulties are created by sharp braking and subsequent turns. Therefore, to engage in this type of running, you must have appropriate training and constantly monitor your physical condition.

Shuttle running is one of the types of training for sprinters. It not only significantly improves speed, but also develops coordination of movements and teaches you to control yourself on the treadmill. Also, with the help of shuttle running, you can practice the technique of starting and starting run, and train the finishing dash along the distance for runners for both short, medium and long distances.

Execution technique

The mechanism for performing the exercise includes several stages.

Start. Starting position - one leg forward, body weight transferred to it. The hand is pulled back so that at the moment of start it helps set the maximum acceleration. The body is slightly tilted forward. After the start, the pushing leg begins to move; in the first 2 seconds, the highest speed should be developed.
U-turn. This is the most important thing in a race - if you don’t learn to slow down before turning so as to change direction exactly at point B, and not earlier or later (in the first option you will lose seconds, in the second you will run further than necessary), you will not have good results. It is important to move the center of gravity of the body back in time so that the speed at the zero point (point B) drops to a minimum and you can quickly turn 180 degrees.

Sometimes, at the moment of turning, the rules require the hand to touch the floor, flag, or carry an object.
After the turn, the run-up is again carried out to point A. Sometimes the rules require that the athlete run backwards in the opposite direction.
Then the athletes run according to the pattern for the specified number of repetitions.
At the finish line, they practice throwing their chest forward or lunging with their shoulders - this helps to gain an extra second.

If you're looking for ways to better understand the basics of the 10x10 shuttle run, the technique is available in video format below. We recommend spending a few minutes reviewing the materials.

We told you how to properly run a 10x10m shuttle run; the technique, as you can see, is not complicated - the most important thing is to develop a skill that will allow you to perform a turn as efficiently as possible. To hone your technique, you need to train regularly and diligently and purposefully improve your personal results.

Basic beginner mistakes

A little later we will look at the benefits of shuttle running for the body and whether harm is possible, and now we will look at the main mistakes that almost all beginners in this sport make:

Never start learning to run at high speeds right away;
First of all, learn to control speed changes;
Learn to move correctly when starting and turning;
Don't forget to warm up before starting your workout. All muscles must be thoroughly warmed up to avoid sprains and injuries.
Remember the rule with which you will understand how to quickly run the 10x10 shuttle run: the tips boil down to one recommendation - first master the correct execution technique, and then begin to increase speed results. And nothing else!!!

Benefits and harms

Now you know how to quickly run a 10x10 shuttle run and where to start learning the correct technique. We also examined in detail what shuttle running distances are - by the way, the execution technique is no different for long or short runs. And now, we will tell you how shuttle running is beneficial for the human body:

It perfectly develops dexterity;
Helps improve speed in all other disciplines;
Qualitatively saturates the blood with oxygen;
Forms correct breathing technique;
Promotes weight loss;
Stimulates brain activity, because the athlete must calculate his actions several steps in advance;
The mobilization of forces is activated, which affects the development of endurance.

Is it possible to harm yourself while doing this sport? If you study well how to learn shuttle running, follow all safety precautions and have no contraindications for health reasons, such exercises will not bring you any harm. Exercise for your health!

We hope you understand what shuttle running looks like and probably remember how you passed its standards more than once at school. If you regularly go for a run, we recommend that you include this type of race in your weekly program, along with interval and long sprints. This way you will be able to increase your results, regardless of your goals.

Training program

A properly designed training program will help you pass the standards. The shuttle running technique requires general physical + special running training.

Slow running

The first exercise with which any workout begins is slow running. Jog for 10-15 minutes, keeping your heart rate to 70% of your maximum. This will help warm up the muscles and prepare for further stress.

General developmental exercises for legs

General developmental exercises will help strengthen your leg muscles and prepare your feet for running.

Burpee

The exercise is performed 10-15 times. The technique is simple:

From a sitting position with emphasis on your hands, jump into the “lying emphasis” position;
Then again a sitting position;
Jumping up with arms raised.

Jump rope

The shuttle running technique requires developed calf muscles. Jumping rope will help strengthen the necessary muscles. Alternate jumps on two legs, one leg, 2 jumps on each. The duration of the exercise is 5-10 minutes.

Stepping onto the pedestal

When walking, the quadriceps femoris tenses. Raising your toes on a pedestal develops the calf muscles + foot stabilizers.

Do 10 steps for each leg.

Jumping on a cabinet

A low cabinet is used.

Jumping can be done with two legs, one leg, several times each. The total load is 15-20 times on each leg.

Special running exercises

When the warm-up is finished, it’s time for running exercises:

Run a distance of 5 meters with sharp braking + turn 180 degrees;
Proper shuttle running involves wide, swift steps. Practice this technique at a distance of 10 meters with sharp turns;
Run alternately distances of 5, 10, 15 meters + sharp turns;
Leave 3 tennis balls behind the turning line. While running, take one at a time, placing it behind the starting line. Distance - 10 meters;
Place a rubber expander on the body and have someone hold the ends. Run in place for 20-25 seconds, then make a sharp jerk forward, experiencing resistance;
Practice jumping rope for 20-25 seconds, followed by a sharp transition to running with acceleration.

Introduction

Shuttle running is a type of short distance running. It differs from regular running in that the course runs back and forth several times. Shuttle running is a great way to practice quick starts and acceleration. This exercise develops a person physically, stimulates muscle tone and harmoniously improves body shape. It can also be used to set the pace when the conditions and opportunities for Stometrock are not suitable. Shuttle running is often used in the gym. The distance can be completely different, from 10 to 100 meters, the number of races can be up to 10. This type of running is one of the best ways to develop speed qualities.

The shuttle's run can begin from either a low or high start. It does not have the starting blocks that are typically used for 100m starts. Proper technique for a high altitude start should be a bit like an ice skate start - a subtle tilt of the fuselage forward, the fly leg on the inside of the ankle joint with the stocking turned 30 degrees. You can also place a fly bone on your sock. At the same time, the fly's leg should be taut and ready for a quick start. The ability to pick up speed from the start is often critical to success in this type of running. From the runner's side, it resembles a sewing machine shuttle, but at the same time it goes through its path quickly and sharply. Hence the name of this type of runner.

Shuttle service: