ABSTRACT On the topic: “Short-distance running technique.”

Introduction

Running is one of the oldest and most proven medical treatments. In Ancient Greece, the words were carved on one of the stones: “If you want to be strong, run, if you want to be beautiful, run, if you want to be smart, run.” We also received a sentence believed to have originated with Horace: “If you don’t run when you’re healthy, you’ll run when you’re sick.” These words are imbued with faith in the healing power of running.

This essay is about sprinting. A short run is defined as a run between 30 and 400 meters.

The cycle of this exercise consists of four main stages:

1. Start (low start).
2. Start the second race.
3. running on the track.
4. completion.

Tasks:

• Learn more about the history of the sprint
• Identify the main aspects of sprinting technique
• Perform Sprint Distance Analysis

In this essay, we use the theoretical-scientific method to introduce sprint distances, analyze them, and determine further advantages or disadvantages.

Relevance of the topic: Currently, millions of people are involved in athletics. A variety of exercises and their high performance, ample opportunities for regulating physical activity, simple equipment - all this allowed athletics to become a popular sport accessible to everyone. It is no coincidence that athletics is called the “Queen of Sports”.

Sprint training[edit]

Although genetics plays a large role in an individual's sprinting ability, [17][18][19] athletes must be dedicated to training to ensure they can optimize their performance. Sprint training includes a variety of running workouts, target acceleration, speed development, speed endurance, specific endurance, and tempo endurance. In addition, athletes perform intense strength training as well as plyometric or jumping training. Together, these training methods create qualities that allow athletes to become stronger, more powerful in the hope that they will eventually be able to run faster. [20]

History of sprinting

The history of sprinting begins with the Olympic Games in antiquity (776 BC). At that time, two distances were very popular - running in several stages (192.27 m) and two stages. The race took place on separate tracks and consisted of heats and finals, runners and tracks were distributed by lot. The race started with a special team. Athletes who were earlier were punished with whips or fines. The Olympic Games were held separately for women. They consisted of one type - running at a distance equal to 5/6 of the length of the stadium (160.22 m). Then, for a longer period of time, there was no competition in sprinting.

In the 19th century, sprinting, like many other forms of athletics, was revived. The first Olympic Games of today were held in Greece from April 5 to April 14, 1896 at the Athens Stadium, and at these competitions the sprint race was represented by two distances - 100 and 400 m for men. The winner at both distances was the American athlete T. Burke (12.0 and 54.2 s). In II. For the Olympic Games (Paris, 1900), two more sprint distances were added - 60 and 200 meters. At these competitions, all sprint distances were won by American athletes (60 m - E). Krenzlein (7.0 sec.), 100 m - F. Jarvis (11.0 sec.), 200 m - D. Tewksbury (22.2 sec.), 400 m - M. Long (49.4 sec.). C IV. Olympic Games (London, 1908) the 60 m race was not included in the competition program. Outstanding results in the sprint were shown by the American sprinter D Owen, winner of the XI Olympic Games in Berlin (1936) at distances of 100 and 200 m (10.3 and 20.7 sec.). The world record he set over 100 m (10.2 s) lasted 20 years.

Despite the convincing victories of the American athletes in the short course, the first German athlete in the 100 m race made it to "A" in the first 10.0 seconds. Hari (1960), 200 m, was shown by T. Smith (USA) in 1966. At a distance of 400 m, L. Evans was the first to overcome 44.0 m in 1968 - 43.8 seconds.

In 1928, women took part in the modern Olympic Games for the first time. (IX Olympic Games, Amsterdam). Women competed at a distance of 100 meters. The winner in this form was the US athlete E. Robinson with a score of 12.2 seconds. The 200 m race for women was included in the program of the XIV Olympic Games (London, 1948). In these competitions, both sprint distances were won by the Dutch athlete F. Blankers-Cohen with a result of 11.9 seconds for 100 m and 24.4 seconds for 200 m. In the 100 m race, women won medals only at the XVIII Olympic Games (Tokyo, 1964) . The winner in this type of program was the athlete from Australia B.V. Lenin. Cuthbert (52.0 seconds).

In the early years of athletics in America, the moving start was used as a racing start. They then had a high start where the athlete put one foot back and leaned forward. At the First Olympic Games of our time, T. Burke initially showed a weak starting position in official competitions, although it was proposed by the famous American coach Murphy in 1887 and first used by his compatriot Sherrill. They started with small holes dug in the ground. They appeared in the 30s of the 20th century. Launch pads have allowed improvements in low-launch technology. Today Low Start is also used in short distance racing.

Notes and links[edit]

1. ^ abc 400 m Introduction. IAAF. Retrieved March 26, 2010.
2. ^ ab 100 m - For the Expert. IAAF. Retrieved March 26, 2010.
3. 200 m For an expert. IAAF. Retrieved March 26, 2010.
4. Instone, Stephen (15 November 2009). Olympics: Ancient versus Modern. BBC. Retrieved March 23, 2010.
5. 100 m - Introduction. IAAF. Retrieved March 26, 2010.
6. 200 m Introduction. IAAF. Retrieved March 26, 2010.
7. Quinn, Elizabeth (2007-10-30). Fast and slow muscle fibers. Retrieved February 1, 2009.
8. Jad Adrian (March 6, 2011). Complete sprint technique. Retrieved April 30, 2011
9. "IAAF: World Records | iaaf.org". iaaf.org
   . Retrieved August 15, 2016.
10. "President's Council on Sports, Fitness and Nutrition (PCSFN)". HHS.gov
    . January 10, 2022.
11. The bolt travels 14.35 seconds at 150 m; overcomes 50-150 meters in 8.70 seconds! . IAAF (17 May 2009). Retrieved May 17, 2009.
12. ↑
    New World Best in the 150m for Universal Sports' Usain Bolt on YouTube
13. Spivey, Nigel, The Ancient Olympic Games
    , Oxford: Oxford University Press, 2004, pp. 111–112
14. "Wayde van Niekerk breaks another Michael Johnson record". olympics.nbcsports.com. 2017-06-28. Retrieved June 29, 2022.
15. ^ abcd Competition Rules 2012-13, IAAF
16. 2009 USATF Competition Rules
    , Rule 160(1)
17. Lombardo, Michael P.; Diener, Robert O. (2014-06-26). "You Can't Teach Speed: Sprinters Falsify the Deliberate Practice Model". PeerJ
    .
    2
    : e445. DOI: 10.7717/peerj.445. ISSN 2167-8359. PMC 4081292. PMID 25024914.
18. Scott, Robert A.; Irving, Rachel; Irwin, Laura; Morrison, Errol; Charlton, Wilma; Austin, Christa; Tladi, Dawn; Deason, Michael; Headley, Samuel A.; Kolkhorst, Fred W.; Yang, Nan; North, Catherine; Pitsiladis, Yiannis P. (January 1, 2010). "ACTN3 and ACE Genotypes in Jamaican and US Elite Sprinters". Medicine and Science in Sports and Exercise
    .
    42
    (1):107–112. DOI: 10.1249/MSS.0b013e3181ae2bc0. PMID 20010124.
19. Einon, Nir; Hanson, Erik D.; Lucia, Alejandro; Houweling, Peter J.; Garton, Fleur; North, Kathryn N.; Bishop, David J. (September 1, 2013). "Elite Power and Sprinting Genes: ACTN3 Ahead." Sports Medicine (Auckland, New Zealand)
    .
    43
    (9):803–817. DOI: 10.1007/s40279-013-0059-4. PMID 23681449.
20. Husbands, Chris. Sprinting: Training, Techniques and Performance Improvement. Ramsbury. ISBN 978-1-84797-645-1. OCLC 859777344.

Definition and Brief Description

The concept of “short-distance running” unites a group of running types from the athletics program. This group includes running tracks up to 400 m long, as well as various types of relay running, including sprint stages. The program of the Olympic Games includes relay races of 100 m, 200 m and 400 m, 4 * 100 m and 4 * 400 m for men and women. Stations longer than 30, 50, 60 and 300 m are included in the competition program for indoor and junior athletics.

Sprinting is part of a number of athletics (all types of jumping, all-around and some throwing techniques), as well as in many sports. Various short-distance races are included in the regulations of the GTO complex at all levels.

Athletes of different sizes and heights are successful in sprinting, but generally they are physically healthy, strong and fast.

The short path is usually characterized by the maximum intensity of the entire path in anaerobic mode. At distances up to 200 m, runners strive to achieve maximum speed in the minimum time and maintain it until the finish line.

Content

• 1. History
• 2 Biological factors for runners
• 3 competitions 3.1 General modern distances 3.1.1 60 m
• 3.1.2 100 m
• 3.1.3 200 m
• 3.1.4 400 m
• 3.1.5 Relay

Analysis of walking technique

The short course (sprint) is divided into four stages: start (start), take-off, run along the track and finish.

Start of the run (Start).

Sprinting uses a low launch so you can launch faster and reach top speed in a short distance. With a low start, the runner immediately moves away from the support as soon as the athlete's hands leave the track.

The starter and pads are used to get out quickly from the start. They provide strong support for pushing, stable legs and angles of inclination of the support platforms.

There are three main options for the location of starting blocks:

• during a “normal” start, the front block is located at a distance of 1-1.5 feet from the start line, and the rear block is located at a distance of the tibia (about 2 feet) from the front block;
• on a "stretched" start, runners close the distance between the blocks to 1 foot or less, the distance from the starting line to the front block is about 2 feet athlete
• for a "close" start, the distance between blocks will also be reduced to 1 foot or less, but the distance from the start line to the front block will be 1-1.5 feet of the athlete's length.

Carefully designed starting blocks ensure simultaneous application of force from both legs to initiate the run and generate greater acceleration for the runner in the first leg. However, the tight position of the legs and the almost simultaneous pushing of both legs makes it difficult to switch to alternate pushing in the following order.

The support platform of the front block is inclined at an angle of 45 - 50°, the rear block - at an angle of 60 - 80°. The distance (width) between the axes of the blocks is usually 18 - 20 cm.

Depending on the position of the pads, the angle of inclination of the support pads also changes: if the pads approach the starting line, it decreases, if they are removed, it increases. The distance between the blocks and their distance from the starting line depends on the runner's body characteristics, speed, strength and other characteristics.

At the command “To start”, the runner stands in front of the cushions, crouches and places his hands in front of the starting line. From this position, he rests his foot forward on the starting block support area and the other foot on the back of the starting block. The toes of the slippers touch the starting line or the first two spikes stop on the track. Kneeling on the back of the standing leg, the runner raises his arms above the starting line and places them close to the starting line. The fingers form an elastic arch between the thumb and little toe, which are closed against each other. Straight, relaxed arms are placed shoulder-width apart. The body is straight, and the head is pressed directly to the body. The body weight is evenly distributed between the arms, the front leg and the knee of the other leg.

At the command “Attention!” The runner slightly straightens his legs and separates the knee behind the supporting leg from the track. This moves DMC up and forward a bit. Now the body weight is distributed on the arms and legs in front of it, but in such a way that the ADPC projection on the track does not reach the starting line by 15 - 20 cm. The legs rest firmly on the support pads. The body is held straight. The ace is raised 10 - 20 cm above shoulder level until the shins are parallel. In this position, it is important not to put excess body weight on your arms, as this will negatively affect the low starting time.

In the waiting position, the angle of bend of the knee joints is important.

Increasing this angle (within certain limits) promotes faster repulsion. In the waiting position, the optimal angle between the thigh and shin of the leg resting on the front block is 92-105°, the legs resting on the back block is 115-138°, the angle between the upper body and the thigh in front of the standing leg is 19-23° (V. Borzov, 1980). For given angle values, it is possible to construct an optimal starting position by first positioning the athlete’s body in accordance with the optimal flexion angles of the leading limbs of the body using a conveyor, and then “replacing” the starting blocks.

The runner’s position, taken upon the command “Attention!”, should not be overly tense or limited. It is important to concentrate only on the expected start signal. The time interval between the command “Attention!” and the starting signal is not regulated by the rules. The interval can be changed by the start for various reasons. This requires runners to focus on the signal.

When a runner hears a shot (or any other starting signal), he immediately rushes forward. This movement begins with a vigorous strike and a quick wave of the arms (arm curl). Pushing off from the starting blocks is carried out simultaneously with both legs with significant pressure on the starting blocks. But this immediately turns into a multi-time job. The hind leg is only slightly bent and quickly moved forward from the hip; at the same time, the front leg is sharply extended in all joints.

The angle of repulsion at the first stage from the platform is 42-50°, the flycatcher’s thigh approaches the body at an angle of about 30° (V. Petrovsky, 1978). This places the athlete's heart failure in a lower position and the force of the straight leg is directed more toward the runner's body. This position promotes a strong push off from the blocks and maintains the overall tilt of the body during the first steps of running.

Start jogging. To achieve the best results in a sprint, it is very important to achieve close to maximum speed in the post-start phase.

Correct and fast first steps from the very beginning depend on the thrust of the body at an acute angle to the treadmill, as well as on the strength and speed of the runner. The first step ends with full straightening of the leg, pushing out the front block and simultaneously lifting the hip of the other leg. The hip rises above a (more) right angle to the extended supporting leg. Too much hip lift is not beneficial because it increases the lift of the body and makes it difficult to move forward. This is especially noticeable when the body is slightly tilted. When the body is tilted correctly, the hip does not reach the horizontal and, due to inertia, creates a force that is directed much further forward than upward. The first step ends with an active lowering of the leg down and back and turns into an energetic push-off. The faster this movement, the faster and more energetic the next push-off will be.

The first step should be taken as soon as possible. With a large torso angle, the length of the first step is 100 - 130 cm. It is not recommended to intentionally shorten the stride length, since a longer stride will provide greater speed at the same stride frequencies, but there is no point in intentionally lengthening the stride.

The best conditions for increasing speed are achieved when the runner's DMC is before the support phase in most cases of the reference phase. In this case, the most favorable angle of the shot is obtained, and a significant part of the force created by the shot is spent on increasing the horizontal speed.

If the running technique is perfect and the first movements are fast enough, the runner can place his foot on the track in the first one or two steps behind the DMC projection. In the following steps, the foot is placed on the DTMT projection and then in front of it.

Simultaneously with the increase in speed and acceleration, the tilt of the body decreases and the running technique gradually approaches the technique of distance running. The transition to the distance ends at 25-30 meters (13-15th running step), when 90-95% of the maximum speed is reached, but there is no clear line between the starting acceleration and the distance run. It should be taken into account that elite sprinters reach a maximum speed of 50-60 meters of the track, and children aged 10-12 years - 25-30 meters. Runners of any qualification and age reach 55% of maximum speed in the 1st second of the race, in 2-76%, in 3-91%, in 4-95%, in 5-99% (L. Zhdanov, 1970).

The speed of movement during starting acceleration increases mainly due to the lengthening of the steps and a slight increase in speed. The most significant increase in step length is observed up to 8-10 steps (10-15 cm), after which the increase becomes smaller (4-8 cm). Sudden, sudden changes in step length indicate a disruption in the rhythm of running movements. Quickly lowering your foot back and down (relative to the trunk) is important for increasing forward speed. As the body moves at increasing speed with each step, the time of flight increases and the time of contact with the support decreases.

Vigorous forward and backward movements of the arms are important. In the starting race they are usually the same as in the distance race, but with a large amplitude due to the large hip circumference in the first steps from the start. In the first steps, from the very beginning, the legs are slightly wider than at a running distance. As speed increases, the legs are positioned closer to the center line. In essence, running from the start is running along two lines that converge at a distance of up to 12-15 meters.

By comparing the same runner's performance in a 30m race from start to finish, it is easy to determine the start time and increase the speed. Good runners should have it in the range of 0.8-1.0 seconds.

I'm following the course. When reaching maximum speed, the runner's body is slightly tilted forward (72-80°). The lean force changes as you run. During push-ups, the body inclination decreases, and during the flight, the body inclination increases.

The leg is placed on an elastic splint in front of the foot at a distance of 33-43 cm from the projection of the hip point to the distal point of the foot. This is followed by flexion at the knee and flexion (sole) at the ankle joints. At the moment of greatest shock absorption of flexion of the standing leg, the angle in the knee joint is 140-148° (V. Zhulin, H. Gross et al., 1981). In the case of skilled sprinters, the entire foot does not drop completely. The runner, caught in the take-off position, vigorously performs a fly - leg forward and upward. Straightening of the supporting leg occurs when the flycatcher's thigh rises high enough and the speed of its rise decreases. The push-up ends with the extension of the supporting leg at the knee and ankle joints (flexion of the sole). At the moment the supporting leg is released from the splint, the angle in the knee joint is 162-173° (V. Tyupa, 1978). During the flight phase, the hip joints actively contract as quickly as possible. The leg moves slightly back and up after the push-off is completed due to inertia. The hip then begins to rapidly move down and forward when the knee is bent, reducing the braking effect when the leg is supported. Landing occurs in the forefoot.

If the course is run at a relatively constant speed, then each participant receives a characteristic ratio of length and frequency of steps, which determines the running speed. At a distance of 30 - 60 m, highly qualified sprinters usually show the highest step frequency (4.7 - 5.5 W/s), the step length in this case changes slightly and is 1.25 ± 0.04 relative to the athlete’s body length. At a distance of 60 - 80 m, sprinters usually show the highest speed, while in the last 30-40 m of the distance the ratio of speed components changes significantly: The average length of steps is 1.35 ± 0.03 relative to body length, while the frequency of steps decreases . This change in the structure of the run helps to achieve the highest speeds and maintain them, especially in the second half of the distance.

The steps with the right and left legs are often different: with the strongest leg they are slightly longer. It is advisable to achieve the same stride length with each leg so that the running is rhythmic and the pace is uniform. This can be achieved by developing muscle strength in the weaker leg. This also allows for higher operating speeds. When sprinting with straight feet, you should wear your socks straight. If you turn them too far outward, their repulsion will be affected.

Both at the start and during the distance, the arms, inclined at the elbow joints, quickly move back and forth in a steady rhythm with the movements of the legs. The arrows move slightly forward inward and backward, slightly outward. The angle of flexion at the elbow joint is not constant: when the arm moves forward, it bends the most, and when moving back and forth, it bends slightly.

The brushes are compressed halfway or (with extended fingers) straightened while running. It is not recommended to straighten the hand or clench it with a fist. Vigorous arm movements should not cause the shoulders to rise and tilt - the first signs of excessive tension.

The frequency of leg and arm movements is interrelated. Cross coordination helps increase your cadence by moving your arms more frequently.

A sprinter's running technique is disrupted if it does not relax muscles that are not currently actively involved in the work. Success in developing speed depends largely on the ability to run easily, freely and without unnecessary stress.

Completion. The maximum speed in the 100m and 200m should be maintained until the end of the race, but in the last 10-15m the speed is usually reduced by 3-8%.

The race ends the moment the runner touches the fuselage of the vertical plane passing through the finish line. First, the runner touches the tape (thread), which is stretched at chest height on the line marking the end of the track. To touch it faster, the last step is to tilt your pointed chest forward while throwing your arms back. This method is called breast tossing.

Characteristics of running technique at different sprint distances

Walk 100 yards. This distance must be covered as quickly as possible. The fast run from start to finish translates into fast acceleration so that top speed can be reached as quickly as possible without having to slow down until the finish line.

Run 200 yards. This route differs from the 100 m long route by the starting point, and the first half of the route by the turn of the route. In order to travel a greater distance in a straight line from the start, the starting blocks are located on the outer edge of the track, tangent to the curve.

When running on a curve, the runner must tilt their entire body inward, otherwise they will be pushed to the side by the centrifugal force created by running on a curve. In this case, the right leg is smaller than the left leg at the moment of vertical knee flexion. Increase the body tilt to the left - gradually inward. Only after reaching the maximum possible speed (in the starting mode) does the runner stop, increasing the inclination of the body, and maintain it in the rest of the curve. In order to reduce the distance covered when running on a curved track, it is better to place your feet as close to the curb as possible, turning them to the left.

The arm movements are also slightly different from when the arms are running in a straight line. The right hand points more inward and the left hand points slightly outward. Shoulders slightly turned to the left. In the last meters of the curve, the inclination of the body should be smoothly reduced, and the body straightened as soon as a straight line is reached.

For runs over 200m, the runner can take 2-3 strides out of the curve, as if turning away from the ultimate effort, and then run again at full intensity until the finish line. It is recommended to run 0.1-0.3 in the first half of the distance, the worst time is 100 m (when running in a straight line).

Run 400 meters. The 400m running technique is based on a step free from sprinting. The run is performed at a relatively lower intensity than the 100 and 200 meters. Body leaning on curves Running begins at the start in the same way as a 200-meter sprint. Once the required speed is reached, the runner takes a free step to maintain the achieved speed as long as possible. He should try to cover the distance at a relatively constant pace.

The 400m curve rises very quickly and high at the start of the first 100m, holds the second 100m at about the same level, then gradually drops around the third 100m and drops sharply in the last 100m, especially between 70-50m before the finish.

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

Running technique changes only slightly during the first 300 m. In the last 100 m it changes significantly due to the rapid progression of fatigue, with a decrease in the frequency of flights (due to an increase in support and flight time) and, to a lesser extent, flight length (F. Huseynov , 1983).