Modern standards of sprinting technique

general characteristics

The 100-meter sprint has been included in the sports list since the inception of the Olympic Games (as a sprint discipline). Athletes run in a straight line on a stadium track. The start takes place from special starting areas. Each sprinter runs along an individual lane 1.22-1.25 meters wide - all lanes are equal in width (the standard for international competitions is 8 lanes). Previously, time was recorded with an accuracy of 0.1 fractions of a second; Since 1966, they began to use an electronic stopwatch - it is capable of recording up to 0.001 seconds.

The first achievement in the 100-meter race dates back to 1912: American Donald Lippincott then covered the 100-meter dash in just 10.6 seconds. The highest results so far have been achieved by Usain Bolt from Jamaica; his time recorded in 2009 is 9.58 seconds.

And this despite the fact that computer studies led by Gideon Eriel showed: the maximum possible race time is 9.6 s; Human muscles cannot withstand higher speeds. The world record for women was set by Florence Griffith-Joyner (1988), and it is 10.49 s.

The race is divided into the following components:

• start;
• increasing tempo;
• running with maximum acceleration;
• completion of the distance.

Running 100 meters requires the highest speed capabilities and impeccable coordination. You need to immediately push off correctly and, leaving the initial position, coordinate subsequent movements. According to the trainers, it is preferable to start from a high start: this gives a good start both in acceleration and in the initial acceleration - the maximum speed is reached faster. But at the same time, it is emphasized that the technique of running short distances, as a rule, is individual for everyone.

- Choose suitable clothes and shoes

Properly selected shoes are of great importance for a runner. It should be comfortable and match the running style of its owner. Under no circumstances should you

putting on a new pair of sneakers - your feet can wear out until they bleed even in your usual shoes, but in a new pair, according to the experience of most marathon runners, this will happen for sure and, most likely, already in the first kilometers of the distance.

As for clothing, if possible, you need to choose things with a minimum of seams - during a long run they can chafe, and the pain caused by this will complicate the already difficult task of reaching the finish line.

Features of the technology

From the first steps of a high start, you need to push off from the surface, straightening your legs (raising your feet too high is not recommended). The length and frequency of the step are developed gradually over the course of long training. Once the stride has stabilized, the initial acceleration ends and the main running phase begins, in which, ideally, the length of the stride is 30 cm greater than the athlete’s body length. The foot rests on the toe, while the heel only occasionally comes into contact with the surface. With your hands, maintaining a right angle, you perform uniform acceleration movements.

Tip: if you need to change the trajectory without losing speed, point your feet in the direction of the turn, where you also slightly tilt your body; To improve the result, you must cross the finish line while maintaining maximum speed.

Training

To understand how to improve your results, it is first recommended to pay attention to the development of qualities that are somehow necessary for running.

Force

For a trainee, in order to achieve new levels, it is important to improve dynamic strength: the ability to make active muscle contractions in a short period of time. The following exercises are suitable for this:

• throwing various projectiles;
• pair exercises;
• jumping;
• work with a barbell of medium and low weight category.

Speed

To increase speed when running short distances, the following are usually used:

• running through an area with uneven terrain;
• uphill climbing, which helps improve 100-meter running technique;
• interval training - cross-country moves from high speed to jogging;
• cross-country cross-country;
• frequency training, which also improves 100-meter running technique;
• gymnastics classes;
• basketball, football, etc.

Considering that short-distance running requires the athlete to work to the limit, strengthening the cardiovascular system is of great importance. Read more about the impact of running on human health in this section.

Endurance

There is general and high-speed. The first implies the ability to perform low-intensity work for a long time, the second includes performing maximally active actions. General endurance develops with quiet running for 1-2 hours. To improve speed results, use alternating cross-country running, running from a high start at 400 m, repeated at 300, 150 or 200 m. In addition to all of the above, special exercises are used to develop agility and flexibility.

- Breathe

It is undesirable to change not only the rhythm of running, but also the rhythm of breathing - it is also important for those who want to reach the finish line with a minimum of unpleasant sensations. You can specifically focus your attention on correct and even breathing in order to feel as calm as possible while running. Inhale slowly and deeply, exhale the same way. “Synchronize” your breathing with the pace of your run - inhale and exhale every two steps.

Safety regulations

The likelihood of injury directly depends on following (or not following) the established training methodology. It is necessary to observe the principle of gradualness when increasing the load and level of complexity of the exercises. You cannot overload the place of classes with a large number of students, or allow classes without the supervision of a teacher. Unsatisfactory condition of equipment, shoes, and clothing can lead to injuries. Read about running clothes and shoes here. It is not recommended to exercise in case of unfavorable weather conditions. You must not start exercises without the appropriate permission from a doctor, and also disturb public order during exercise.

To run 100 meters safely, the following general safety rules are in place:

• warm-up running is performed on the outermost track;
• you cannot prevent your opponents from starting;
• during a group start, you can only run in your own lane;
• when covering a distance, you need to look at the path;
• Having reached the finish line, you should continue moving for another 5-15 m, making room for the athlete running behind;
• during a break you cannot run 100 meters along the track against traffic;
• it is mandatory to clear the working distance;
• You need to return to the start along the outermost path.

It is not recommended to start training without a preliminary warm-up. The training area must be carefully inspected for safety - if there are any obstacles, they must be eliminated. Exercises are performed in accordance with the current capabilities and tasks of the sprinter; You should not lose control of your actions, especially when mastering complex techniques.

- Don't forget about water and food

Over a multi-kilometer distance, runners cannot do without food and drink. They take several tubes of sports energy gels with them to the start and “recharge” every half hour after completing the first 10 kilometers.

You can also eat other foods: dried fruits and nuts, as well as various energy bars. It is extremely important to drink water - prolonged and exhausting physical activity depletes water reserves in the body, and this is very dangerous because it can cause problems with the body's cooling mechanisms, which puts you at risk of overheating.

Water-salt balance can also be maintained with special drinks; Elena Govorova recommends, for example, the drink H3O Pro or “Hydration” from the HERBALIFE24 line: “I drink the hypotonic drink “Hydration” H24. Thanks to sodium, calcium and magnesium salts, it effectively replenishes the loss of fluid and electrolytes. The drink contains B vitamins, which promote optimal metabolism, and vitamin C to reduce fatigue.”

Behavior of students and teachers in an emergency situation

How students and teachers should behave in an emergency situation:

Athletics

• A teacher should under no circumstances cause panic and allow this to happen among his students. He should also know where the evacuation plan, fire extinguisher and other life-saving equipment are located. Exit from the premises must be organized.
• Afterwards, the teacher must report the students’ condition to the school principal. If one of the children is injured, you must immediately call an ambulance and provide first aid.
• The teacher must undergo annual training on the rules of conduct during emergencies.
• Once a year, a “Drill Alert Day” is held, when evacuations from institutions are carried out in an organized and civilized manner to test people’s readiness for stressful situations.

A person cannot control everything all the time, so emergency situations may occur that do not lead to good things. It is very important to follow the rules in different sports, which is why the article talked about safety precautions in athletics.

— Leave the race if there are alarming symptoms

For many, running a long distance means overcoming themselves, showing themselves and others what they are capable of. Therefore, they consider it important to reach the end and be at the finish line. However, “ideological” running can seriously harm. Health should come first, not the desire to add a half marathon or marathon to your list of achievements.

So we encourage you to listen to your body and stop running if the load has led to the manifestation of alarming symptoms.

Running long jump

The running long jump is a fairly complex exercise, taking into account the technique of execution. The main difficulty is that the exercise consists of several stages that are not repeated. To achieve maximum results, you need to perform them as powerfully as possible.

In any type of jump there are four stages: run-up, take-off, flight and landing. During the flight, three types of jump can be used: with bent legs, with bending and “scissors”. To get maximum results, you need to know how to perform a running long jump correctly. It is recommended to adhere to the following tips :

• During the run, you need to gain maximum speed and maintain it during take-off.
• When pushing off, you need to change the horizontal movement of the body to the correct angle so that the take-off speed is maintained.
• Next, the jumper prepares himself for landing, continuing to adhere to the chosen method of flight.
• When in contact with the ground, you must move your feet forward and upward as much as possible to prevent falling.

For men it is usually recommended to use a distance of 50 meters for a run-up, for women – 35-40. This allows you to gain maximum speed before pushing off. But everything is individual, and each athlete can choose the distance for himself.

Today, professional athletes use one of three types of changing the dynamics of running speed:

• Speed ​​gradually increases from the start of the run and increases sharply before the push.
• An active increase in speed in the middle of the distance, which is replaced by the so-called able run before making a pushing movement.
• A quick start, in which the speed gained is achieved in the middle of the distance and increases sharply before repulsion.

The last method is the most popular, as it makes it possible to gain maximum speed. When flying, the athlete needs to maintain balance and create an optimal starting position before landing. Although at first everything may seem simple, in practice the flight phase is quite complex and greatly influences the final results.

It has already been said that there are three variations of running jumps. Some athletes combine scissors and backbends, and this often leads to very good results. Of course, the technique becomes more complicated, since a combination of several elements is always more difficult to master than one technique. Remember that you cannot land on straight legs - this can lead to knee injury. To learn how to perform an exercise correctly from a technical point of view, you need to prepare yourself for serious work.