Project work “Short distance running technique”

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Introduction

Sprinting is the oldest track and field event in modern athletics. Even at the ancient Olympics, athletes competed in a single-stage run (192.27 m). In modern times, competitive sprinting has become the first in England to favor the 100 yards (91.4 m, 1860).

The IAAF confirmed D. Lippincott (USA) as the first official world record holder in the 100 m race with a result of 10.6 s. He showed this result in the semi-finals of the Stockholm Olympics (1912).

Short-distance running, earlier than other types of athletics, was recognized as accessible to women and was included in the program of the 1928 Olympic Games (in the 100 m race, the result of the winner of the American E. Robinson was 12.2 s.).

Sprint running in Russia became widespread later than in Western countries. At the first official athletics competition in Russia (1897), the program included a 300-foot (91.5 m) and 188.5 fathom (401.5 m) race. Pre-revolutionary Russian records in the 100-meter race were 10.8 seconds for men (V. Arkhipov) and 13.1 seconds for women (N. Popova).

Running technique. Definition and Brief Description

The concept of “sprint” unites a group of types of running in athletics. This group of events includes running over a distance of up to 400 m, as well as various types of relay running, including sprinting stages. The 100, 200 and 400 m races, the 4x100 m and 4x400 m relay races for men and women are included in the Olympic Games program. Distances of 30, 50, 60 and 300 m are included in closed competitions and competitions for young athletes.

Sprinting is an integral part of a number of athletics (all types of jumping, all-around and some types of throwing), as well as many sports. Various types of short-distance running are included in the standards of the GTO complex at all stages.

Sprinting, as a rule, is characterized by maximum running intensity over the entire distance in an anaerobic mode. At distances up to 200 m, runners strive to gain maximum running speed as soon as possible and maintain it until the finish.

The benefits of sprinting

Sprinting has a significant effect on the cardiovascular system and promotes the development of explosive strength and reaction speed. Sprinting is recommended at a young age and is strictly prohibited for older people.

Running short distances will help get your body in order. Short intense exercise accelerates the burning of carbohydrates and promotes the breakdown of fat deposits. Running 60-400 meters can burn 400-600 calories, depending on the intensity and number of repetitions.

If you do not have much experience in high-load training, then sprinting is not recommended to be included in the program. Start with medium distances and after 2-3 months of regular training, try running short distances. In sports, the main thing is a gradual increase in load!

Analysis of running technique

Short-distance running (sprint) is conventionally divided into four phases: the beginning of the run (start), the starting run, the distance run and the finish.

Start of the takeoff run (start).

Sprinting uses a low start, which allows you to start running faster and reach maximum speed over a short distance. With a low start, the runner's OCMT is immediately far ahead of the support - as soon as the athlete lifts his hands off the track.

For a quick exit from the start, a starting machine and pads are used. They provide firm push-off support, leg stability and support pad angles. There are three main options for the location of starting blocks:

1. For a "normal" start, the front block is set 1-1.5 feet from the athlete's starting line, and the back block is set a shin length (about 2 feet) from the start line. front block;
2. In an "extended" start, runners reduce the distance between blocks to 1 foot or less, the distance from the starting line to the front block is about 2 feet athlete;
3. With a "close" start, the distance between blocks is also reduced to 1 foot or less, but the distance from the starting line to the front block is 1-1.5 times the length of the athlete's foot.

Closely spaced starting blocks provide simultaneous force from both legs to initiate the run and create more acceleration for the runner in the first step. However, the close position of the feet and the almost simultaneous takeoff of both legs make it difficult to transition to alternating outflow with the legs in subsequent steps.

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

Depending on the location of the blocks, the angle of inclination of the support blocks also changes: as the blocks approach the starting line, it decreases, and as they move away, it increases. The distance between the blocks and their distance from the starting line depend on the runner’s physique, the level of development of his speed, strength and other qualities.

At the command “Start!” The runner stands in front of the blocks, crouches and places his hands in front of the starting line. From this position, moving from front to back, he rests his foot on the support pad of the starting block in front, and the other foot on the back block. The toes of the shoes touch the welt of the track or the first two cleats rest against the track. Kneeling behind the standing leg, the runner brings his hands to the starting line and places them close to it. The fingers form an elastic arch between the thumb and fingers closed together. Straight, relaxed arms shoulder-width apart. The body is straight, the head is straight in relation to the body. The body weight is evenly distributed between the arms, the foot of the front leg and the knee of the other leg.

At the command “Attention!” The runner straightens his legs slightly, separating the knee behind the standing leg from the track. By doing this, it moves the OCMT up and forward somewhat. Now the body weight is distributed between the arms and the leg in front, but so that the protrusion of the GKMT on the track does not reach the starting line by 15-20 cm. The feet rest firmly on the support pads of the treadmill. blocks. The body is held straight. The pelvis rises 10-20 cm above shoulder level until the legs are parallel. In this position, it is important not to transfer excess body weight to your arms, as this will negatively affect the low start time.

In the ready position, the angle of flexion of the legs at the knee joints is important.

Increasing this angle (within certain limits) promotes faster repulsion. In the starting readiness position, the optimal angles between the thigh and shin of the leg resting on the front block are 92-105 °; support of the leg on the rear block is 115-138 °, the angle between the body and the thigh of the front standing leg is 19-23 ° (V. Borzov, 1980). The indicated angles can be used to construct the optimal starting position; first, using a protractor, position the athlete’s body in accordance with the optimal bending angles of the leading links of the body, and then “substitute” the starting blocks for him.

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

Upon hearing a shot (or other starting signal), the runner instantly rushes forward. This movement begins with a vigorous push off with the legs and a quick swing of the arms (bending them). Lifting off from the starting blocks is carried out simultaneously with both legs with significant pressure on the starting blocks. But it immediately develops into a multi-temporal work. The leg standing behind is only slightly unbent and quickly moved forward behind the thigh; at the same time, the front leg sharply straightens in all joints.

The take-off angle at the first step from the block for qualified sprinters is 42-50 °, the thigh of the swing leg approaches the body at an angle of about 30 ° (V. Petrovsky, 1978). This ensures that the athlete's GCMT is lower and the force of the straightening leg will be more focused on propelling the runner's body forward. This position is convenient for performing powerful push-offs from blocks and maintaining the overall tilt of the body during the first steps of running.

Starting run. To achieve the best results in a sprint, it is very important after the start to quickly gain speed close to the maximum in the starting run-up phase.

Execution of the first steps correctly and quickly from the very beginning depends on the thrust of the body at an acute angle to the track, as well as on the strength and speed of the runner's movements. The first step ends with full extension of the leg, pushing off the front block and simultaneously lifting the hip of the other leg. The hips rise higher (more) at a right angle to the straightened supporting leg. Excessively high hip lift is disadvantageous because the lift of the body increases upward and it becomes difficult to move forward. This is especially noticeable when running with a slight tilt of the body. With the correct tilt of the body, the thigh does not reach the horizontal and, by inertia, creates a force directed much more 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 sooner and more energetically the next repulsion will occur.

The first step needs to be taken as quickly as possible. With a large inclination of the body, the length of the first step is 100-130 cm. You should not intentionally shorten the length of the step, since with an equal frequency of steps, their longer length provides a higher speed, but there is no point in intentionally lengthening it.

The best conditions for gaining speed are achieved when the runner's GCM is in front of the turning point for most of the swing phase. This creates the most favorable repulsion angle, and a significant part of the effort developed during repulsion goes to increase the horizontal speed.

Having mastered the running technique perfectly and with sufficient speed of the first movements, the runner in the first or first two steps manages to place his foot on the track behind the OCMT ledge. At subsequent stages, the leg is placed on the projection of the GCMT, and then in front of it.

Simultaneously with the increase in speed and decrease in the magnitude of acceleration, the inclination of the body decreases, and the running technique gradually approaches that of long-distance running. The transition to distance running ends at the 25-30th meter (13-15th running step), when 90-95% of the maximum running speed is reached, but there is no clear boundary between the starting acceleration and distance running. It should be taken into account that high-class sprinters reach maximum speed at a distance of 50-60 meters, and children 10-12 years old - at 25-30 meters. Runners of any qualification and age reach 55% of maximum speed in the 1st second of running, in the 2nd - 76%, in the 3rd - 91%, in the 4th - 95%, in the 5th - d-99.

The running speed in the starting acceleration increases mainly due to the lengthening of steps and slightly due to an increase in tempo. The most significant increase in the length of steps is observed up to the 8-10th step (by 10-15 cm), then the increase is less (4-8 cm). Sudden, sudden changes in step length indicate a disruption in the rhythm of running movements. Quickly lowering the leg down and back (relative to the body) is important for increasing running speed. As the body moves with increasing speed at each step, the flight time increases and the time of contact with the support decreases.

Vigorous movements of the arms forward and backward are of great importance. In the starting run they are basically the same as in the long distance running, but with a greater amplitude due to the wide hip span in the first steps from the very start. In the first steps from the start, the feet are placed a little wider than when running long distances. As speed increases, the feet are placed closer and closer to the midline. In fact, running from the very beginning is running along two lines, converging into one up to 12-15 meters of distance.

If you compare the 30m running results from the start and the run from the same runner, it is easy to determine the time required to start and gain speed. For good runners it should be in the range of 0.8-1.0 seconds.

Distance running. By the time maximum speed is reached, the runner's torso is slightly (72-80°) tilted forward. During a step, the amount of inclination changes. During takeoff, the body tilt decreases, and during the flight phase it increases.

The leg is placed elastically on the track, in front of the foot at a distance of 33-43 cm from the projection of the point of the hip joint to the distal point of the foot. Next, there is flexion at the knee and extension (plantar) at the ankle joints. At the moment of the greatest shock-absorbing flexion of the supporting leg, the angle at the knee joint is 140-148. Qualified sprinters do not fully lower their full feet. The runner, entering the take-off position, energetically moves his swing leg forward and upward. Straightening of the supporting leg occurs at the moment when the hip of the swing leg is raised high enough and the speed of its rise decreases. Takeoff is completed by expanding the supporting leg at the knee and ankle joints (plantar flexion). At the moment of lifting the supporting leg from the track, the angle in the knee joint is 162-173 ° (V. Tyupa, 1978). During the flight phase, active, possibly faster, contraction of the femur occurs. After finishing the push-off, the leg moves slightly back and up by inertia. Then, bending at the knee, he begins to quickly move his hip down and forward, which reduces the braking effect when placing his leg on the support. Landing occurs on the forefoot.

When running a distance at a relatively constant speed, each athlete has characteristic stride length and frequency ratios that determine their running speed. At a distance of 30-60 m, highly skilled sprinters, as a rule, show the highest cadence (4.7-5.5 w / s), while the length of steps changes slightly and is 1.25 ± 0.04 relative to the athlete’s body length (A Levchenko, 1986). At a distance of 60-80 m, sprinters usually show the highest speed, and in the last 30-40 m of the distance the ratio of speed components changes significantly: the average step length is 1.35 ± 0.03 relative to body length, and the step frequency decreases. This change in the control structure helps to achieve higher running speeds and, most importantly, maintain it in the second half of the distance.

Steps on the right and left feet often do not match; they are slightly longer on the strongest leg. It is advisable to achieve the same length of steps from each leg so that the running is rhythmic and the speed is uniform. This can be achieved by developing muscle strength in the weaker leg. This will allow you to achieve a faster running pace. In straight-distance sprinting, your feet should be placed straight ahead. If they turn outward too much, the repulsion increases.

Finish. You should try to maintain maximum speed in the 100 and 200 m running until the end of the distance, but in the last 20-15 m of the distance the speed usually decreases by 3-8%.

The run ends when the runner touches the vertical plane with his torso, passing through the finish line. The runner is the first to touch the tape (thread), stretched at chest height above the line marking the end of the distance. To touch it faster, you need to make a sharp tilt with your chest forward at the last step, throwing your arms back. This method is called chest toss.

Another technique is also used in which the runner, leaning forward, simultaneously turns sideways towards the finish line so that he touches it with his shoulder. Both methods achieve the finishing plane in almost the same way. It is determined by the maximum possible advance of the OCMT at the moment of the final throw. When the tape is applied, it is not the runner’s progress that is accelerated, but the moment of his contact with the finishing plane due to the acceleration of the movement of the upper body (torso) while the lower part slows down relatively. The danger of falling when throwing at the finish line is prevented by quickly extending the swing leg far forward after touching the finish line. The final throw speeds up the runner's touch to the tape if the runner always takes the same number of steps over the distance and throws at it from the same foot, from approximately the same distance (100-120 cm). Runners who have not mastered the finishing throw are encouraged to run towards the finish line at full speed, without thinking about throwing onto the tape.

Sprinting - abstract on Physical Education

We have prepared for you several essays on the topic - Sprinting. Use our material as a basis for writing your essay for a physical education lesson at school (for grades 8-10)

Abstract 1

What is sprinting

Sprinting is running or racing over short distances at top speeds. This kind of running is called sprinting, and long-distance running is called stayer or marathon running.

Sprint running has a pronounced strength orientation both in terms of body work and in terms of the biochemical and physiological processes that occur in the runner’s body: during sprinting, the muscles of the athlete’s entire body are mobilized, the work of ligaments, cardiac and respiratory systems is activated.

Sprint distances range from 30 to 400 m. Olympic distances are 100, 200 and 400 meters and relay races 4x100 meters and 4x400 meters. The 60-meter race is included in the programs of the World and European Championships. At other competitions there are non-standard distances - 30, 50, 150, 300, 500 meters and a 4x200 meter relay.

Features of sprint running

Sprint running requires ideal preparation in everything - technique, strength, endurance - strict coordination of movement, masterful control of your body and quick orientation in space. Therefore, sprint running is a versatile and long preparation for the sake of a few moments in the race. Sprint running during competitions, unlike stayer running, begins from a low start. This is a special technical subtlety that is practiced separately during training.

The same with the finish line - that same “throw” with the chest or shoulder towards the finish line, which helps to win a split second, is also trained separately. In general, sprint running differs quite significantly technically from stayer running - the intensity of arm work is different, the step width and leg amplitude on the “running wheel” are different.

Sprint running, unlike stayer running, activates anaerobic processes in the body. This requires a heavy emphasis on strength work during training and a large proportion of specific and simulation training. Sprinters also do regular running at a steady pace, but their volumes are lower compared to marathon runners.

Interestingly, sprint training requires less time than stayer training. Of course, in both cases, the path to the elite and high results will take years. And at the same time, a person who has the qualities of a sprinter is more likely, with targeted training, to develop the qualities of a stayer, while a stayer “by nature” is unlikely to reach sprinting heights.

Sprinters differ from stayers in their physique. They are always strong, with more pronounced muscles in both their legs and upper body, which are part of the speed machine that allows them to win short races.

Sprint distances

Let's look at the standard sprint distances that are recognized by the International Association of Athletics Federations (IAAF).

60 meters

Official races take place in indoor stadiums on a straight section of tracks and are not included in the program of the Olympic Games. For this distance, the most important thing is the starting acceleration in the first seconds.

100 meters

It is held in summer open stadiums on a straight section of the track. The oldest track and field short race distance and, perhaps, the most prestigious. Included in the Olympic program.

200 meters

It is held in both types of stadiums. This distance cannot be covered by a straight section of track, so athletes always turn around. This requires more effort and more coordination. It is interesting that athletes often do “doubles” - that is, they set records in the 200-meter race, and at the same time in the 100-meter race.

Running 200 meters: standards, records, training features

400 meters

It is held in both types of stadiums. The so-called long sprint. A very difficult distance and a rather narrow specialization, because it requires incredible endurance with extreme work power. The athlete is faced with the task of competently distributing his strength over the entire distance.

Relay races

Team sprint race. The programs of the World, European and Olympic Games championships include sprint relay races: 4x100 meters in the summer and 4x400 meters in both the summer and winter seasons. The IAAF registers world records in the 4x100m, 4x200m, 4x400m relays.

Sprinting technique

Good sprinting technique is a real art and the key to victory. During the few seconds (or tens of seconds) that the race lasts, the mechanics of movements change several times. The running technique during the sprint segment is divided into four phases:

• start • starting acceleration • distance running • finishing.

Each of these elements is worked out separately and thoroughly during training and takes almost more time than running training.

The most common option for starting a sprint is a low start. The runner stands on his hands, legs behind him, one leg is straight, the second is bent at the knee and brought forward - this is the pushing, stronger leg. At the command “Attention!” the weight is transferred to the arms, the pelvis rises up. From this position, on the command “March!” The runner pushes off the ground with all his might.

Having grouped at the start, the easiest way is to enter the starting acceleration, where you already need to develop maximum speed due to the maximum frequency and stride length. The speed develops in the first 25-30 meters - and the sprinter must maintain it until the finish.

Distance running is always done only on the toes - this is a significant difference between the sprinting technique and other types. At the same time, intense hand movement is maintained.

The finish line is also a special stage in sprint running. The most effective finishing method for a sprinter who needs to continue to fight for every second is to “throw” into the finish line with the chest or shoulder that was ahead in that very last step.

Sprinting by definition is high speed. Fast running requires long strides, high knee lifts, and intense arm movements. To take a long step with a powerful movement of the knee forward and upward, you need developed and strong hip muscles and strength in the muscles of the lower body, and strong arms are needed for a powerful push at the start and impulsive movement throughout the distance.

The benefits of sprinting

Preparing for sprint races, like any type of running, strengthens the heart and lungs and develops endurance. But the most interesting metamorphoses occur inside the body.

After eight weeks of speed training, the number of enzymes that are responsible for the breakdown and resynthesis of our universal and effective source of energy – adenosine triphosphate, or ATP in sports literature – increases. During muscle work, ATP breaks down and energy is released, which our body uses. And then ATP resynthesis begins - continuous recovery.

Sprint running shoes

Sprint shoes are a completely separate category of running shoes. The standard qualities of sprint shoes are as follows:

• Sprint spikes are made to develop maximum speed in a short time. To do this, they need a stiff sole, traction and light weight. • Since the heel does not fall to the ground at all, and the technique involves running from the toe and only from it, they have no shock absorption. These shoes always have zero drop (the difference in the height of the sole between the toe and heel). • The sole is thin and rigid – professional sprint shoes cannot be bent. • There are spikes in the toe part of the sole. Spikes for sprinting are different from spikes for running on a football field, in snow or mud. They are different for running 60, 100, 200 and 400 meters. As a rule, these differences are purely individual for each elite athlete - their shoes are made to order, taking into account the peculiarities of technique and physical structure, but one of the spikes is always located under the big toe. • The front of the shoe is curved upward to maintain the correct position of the foot and the inclination of the body in relation to the ground. • The materials and shape of sprint shoes are aerodynamic to reduce air resistance. • Lastly, sprint shoes must fit perfectly.

Abstract 2

Sprint running is one of the popular disciplines of running competitions and involves covering distances from 60 to 400 meters. The popularity of the sprint is determined by its dynamism, high speeds throughout the distance and sharp, intense competition. Varieties of sprint running also include relay races in various versions - 4 x 100 or 4 x 200 meters and hurdles.

Features of sprint running

Sprint running is one of the most difficult athletics disciplines. Working to the limit, the athlete shows maximum speed, speed endurance and coordination. Each of the three qualities can influence the result and determine the place in the finishing protocol.

Maximum speed is the main component in sprinting. In short-distance running, the main task is to show maximum speed. It is determined by two components and is trained throughout life, from an early age.

Running speed is determined by two important skills: frequency and stride length. An experienced trainer begins to develop the frequency of movements in children aged 10 to 16 years. During this period, the body responds best to stress, the main purpose of which is the frequency of movements. However, you can improve your sprinting results at any age.

Speed ​​endurance – determines the athlete’s ability to maintain maximum speed for a long time. The ability to run fast is good, but you need to maintain the pace throughout the entire distance.

To solve this problem, a simple technique is used: an athlete competing at a distance of 100 meters runs 200-meter segments on certain days of the training week. If the signature segment is the 200-meter run, then the segments will be 400 meters.

Thus, speed endurance is trained, which allows the athlete to show his maximum throughout the entire distance.

Coordination – determines the balance and accuracy of a runner’s movements. There are two reasons to develop coordination:

- Muscle work. High coordination skills allow you to remove the load from those muscles that are not needed to perform this action.

— It is important for an athlete to stay on his path. Simply stepping on an opponent's track line can result in disqualification.

The combination of these three components allows professional athletes to show better results.

The sprint distance is divided into 4 stages, which are considered separately when drawing up a tactical plan. Sprinters pay great attention to everyone, since the final result depends on the quality of their performance:

• Start • Starting acceleration • Running along the distance

Finishing

Start. There are two options - low and high start. Experienced sprinters often use a low start, because... it has two advantages: a comfortable position and the ability to make a powerful push. For a low start, you need pads that can be adjusted individually. High starts are taught to young runners or in the absence of the necessary equipment. Such a start has advantages in the case when the athlete has not mastered the running technique. In this case, using a low start can lead to loss of coordination and a fall. With a high start, this does not threaten.

At the start, the athlete must take the correct position: the pushing (stronger) leg is placed in front, the swing leg behind. The arms are bent at the elbows. The shoulder girdle is relaxed.

At the command “attention” the athlete transfers his body weight to the front leg. The pelvis is at the level of the shoulder girdle. After the “march” command, you need to push off from the blocks with maximum force.

Starting acceleration. After pushing off from the blocks, the sprinter begins to accelerate. The athlete takes 3 powerful steps. An important point is body position. The head is lowered down, the body is tilted forward. This position will allow you to gain maximum speed over short distances. This position is maintained for 30-40 meters, gradually the athlete’s body levels out. The maximum running speed in sprint is 44.1 kilometers per hour.

Running the distance. The real struggle begins precisely at this stage of the distance, when almost half the path has been completed. The runner raises his head and looks forward, his torso is only slightly (5-7 degrees) tilted forward.

Finishing. The most emotional part of the sprint. Victory is often determined by hundredths of a second. And often judges use a photo finish - a detailed recording of the moment of finishing. Finishing options can also affect the result. The two most common:

• Chest throw. A meter before the finish line, the athlete sharply bends his torso forward with his arms moving back. This allows you to reduce the distance to the finish line and increase your chances of winning.

• Finish sideways. The idea is to turn sideways towards the finish line, which allows you to cross the finish line first. The options are very similar to each other and can be used in competitions. There is no particular difference between them.

Safety precautions

Without following strict safety rules, sprinting can lead to sprains, sprains and other injuries.

Warm up. Before starting, be sure to warm up. A sharp increase in load can lead to strains of tendons and muscles, which will then heal very slowly, causing a person a lot of pain. In addition, sprinting puts stress on the heart. If you neglect warming up, you can sit “on the bench” for a long time. A basic warm-up before a sprint should consist of light jogging for 10 minutes, thorough muscle stretching and several exercises to tone the body.

Correct route. You should only run in your own lane, without crossing the neighboring lanes where your opponents are running. Runners colliding during sprints almost always results in injury. At first it will be difficult to control your route, but over time, as experience comes, it will become easier.

The right shoes. Running shoes should have a soft, textured sole that improves traction on the surface. It is very important to check the lacing before the race. If the shoe does not fit well on the foot, the runner will experience discomfort, which will waste valuable time. In addition, if the shoes are poorly laced, the athlete has to make efforts to stabilize the position of the feet, and this takes a lot of effort.

If an injury does occur, you cannot treat it lightly. It is imperative to wait for complete recovery. If you start training when the body has not yet recovered, you can significantly worsen the condition, and sometimes even lose the opportunity to run forever.

Distances

Sprint competitions are held at official competitions (World and European Championships, Olympic Games), and are also included in the track and field all-around program. Athletics is a complex sport that includes various types of disciplines. She is rightfully considered the queen of sports, not without reason; two of the three calls in the motto “Faster, higher, stronger” can be attributed without hesitation to athletics disciplines. Athletics formed the basis of the sports program of the first Olympic Games. Athletics managed to gain its position due to the simplicity, accessibility and, if you like, the naturalness of its competitive disciplines. This is one of the main and most popular sports.

Athletics was able to gain its popularity due to the fact that it does not require expensive equipment. Due to this, athletics was able to become popular even in countries such as Asia, Africa and Latin America. It is in connection with the widespread development, great popularity of this sport, its constantly progressing evolution that athletics received recognition essentially throughout the world in the second half of the 20th century and received the name “Queens of Sports”. For many decades, no one doubted the legitimacy of this high-profile title. Athletics truly rules the sports world; it is loved and revered in the most remote corners of the planet.

60 meters

Official 60-meter races take place indoors on a straight section of the 200-meter distance or a separate running segment of the track. Since the race lasts 6-9 seconds, a good starting reaction in this discipline is more important than in any other.

100 meters

It is held in summer stadiums on a straight section of a 400-meter track. It is considered one of the most prestigious disciplines, both in athletics and in sports in general.

200 meters

It is held in summer and winter (less often) stadiums. The distance includes walking one curve and then a straight section. In this regard, it requires certain skills in speed endurance and cornering techniques without reducing speed.

400 meters

It is held in summer and winter stadiums. The so-called long sprint. Requires speed endurance and the ability to correctly distribute forces over a distance.

Relay races

They are held in summer and winter stadiums. The official program includes 4 × 100, 4 × 400 meters.

Non-standard distances

Non-standard sprint distances, as a rule, are 30, 50, 150, 300, 500 meters, 4x200 m relay.

Conclusion

Sprinting has a significant impact on the cardiovascular system and promotes the development of explosive strength and reaction speed. Sprinting is recommended at a young age and is strictly prohibited for older people. Running short distances will help get your body in order. Short intense exercise accelerates the burning of carbohydrates and promotes the breakdown of fat deposits. Running 60-400 meters can burn 400-600 calories, depending on the intensity and number of repetitions.

If you do not have much experience in high-load training, then sprinting is not recommended to be included in the program. Start with medium distances and after 2-3 months of regular training, try running short distances. In sports, the main thing is a gradual increase in load!

Features of running technique at various sprint distances

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

200 m run. Running this distance differs from the 100 m run in the starting position and the passage of the first half of the distance along the turn of the track. In order to drive a longer straight section from the very beginning, the starting blocks are installed on the outer edge of the track, tangential to the turn.

When running around a curve, a runner must bend their entire body inward, otherwise they will be pulled to the side by the centrifugal force created by running around a curve. In this case, the right leg at the vertical moment is less bent at the knee than the left. You need to gradually increase the tilt of the body to the left - inward. Only after reaching the maximum possible speed (in the starting race) does the runner stop increasing the tilt of the body and maintain it for the remainder of the turn. To reduce the distance covered when running on 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 slightly different from the arm movements when running in a straight line. The right hand points more inward and the left hand points slightly outward. In this case, 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 while moving straight.

During a 200-meter race, a runner can take 2-3 steps when exiting a turn, as if switching off from extreme 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).

400m run. The 400m running technique is based on running without sprinting. Running is carried out with a relatively lower intensity than at distances of 100 and 200 m. The body is tilted when turning. The run from the start begins in the same way as the 200 m run. Having developed the required speed, the runner goes into a free step, trying to maintain the speed gained for as long as possible. You should try to cover the distance at a relatively even pace.

The 400m running speed curve rises very quickly and high at the beginning of the first 100m, remains approximately the same level throughout the second 100m, then gradually decreases towards the third 100m and sharply in the last 100m, especially after 70m. 50 m to 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. I run this distance.

Running technique changes little in the first 300 meters. In the last 100 m, due to rapidly progressing fatigue, it changes significantly - it falls 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 the step.

Types of running disciplines

In athletics, there are quite a few different disciplines that are related to running in one way or another. They are most popular among people who prefer to keep fit and lead a healthy lifestyle. However, among the large number of amateurs, you will definitely find several individuals for whom running is a means of earning money. Many athletes dream of going to the Olympic Games in order to become famous. To do this, they choose one or several disciplines that are related to running:

• Sprint is a run from start to finish. Typically the distance is 100, 200 or 400 meters.
• Cross - covering various distances over rough terrain.
• Steeplechase (hurdle) - competitions are usually held at 100 or 400 meters.
• Relay is a team sport held over a distance of 5 to 10 kilometers.
• A marathon is a race over very long distances, which often exceed 40 kilometers.

It is not difficult to guess that different sports disciplines require completely different skills from the athlete. Take, for example, race walking, which, although not related to running, is closely related to it. Many people may think that doing such an exercise is extremely simple, but in fact, people spend years training their bodies to move at the right pace for a certain distance. Well, it’s not even worth talking about the load marathon runners experience on their bodies. In a word, running is both extremely beneficial for the body and requires great responsibility from a person.

What qualities might an athlete who decides to take up one of the sports disciplines need? Firstly, you will have to properly develop the muscles of your legs, because most of the load during any run falls on them. Secondly, in order to successfully complete a marathon, you will need great endurance so as not to get tired after the first kilometer. And thirdly, for short distances it is important to maintain the highest coordination of movements, because the athlete’s speed depends on the precise turns of the arms and body tilts.

Training in sprinting techniques

When running short distances, maximum efforts are developed, and this creates the preconditions for the occurrence of stiffness and distortion of the rational form of movements and the corresponding coordination of the developed efforts. Muscles not involved in running movements are tense. All this causes unnecessary energy consumption and reduces the frequency of working movements.

From the very first lessons, more attention should be paid to maintaining freedom of movement and preventing the occurrence of stiffness. The beginner’s desire to show his 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 the early start of learning to run from the very start, and especially from a low one. The concept of “early start” is purely individual, and the coach must skillfully determine the time of readiness of each student individually to learn the technique of running from the start, especially starting on a signal.

About the benefits of training

Perhaps almost every person has heard the definition: “Running is an activity whose usefulness cannot be overestimated.” However, not everyone has thought about the benefits of running. Very much in vain! After all, even scientists have proven that this sports discipline significantly increases average life expectancy. In short, the following benefits of running can be highlighted:

And these are just the main advantages that are the most significant. That is why in schools and universities in all grades (starting from 1st) students begin their physical education lesson with running, because it improves mood, improves productivity, promotes healthy body, increases life expectancy, and also develops important qualities in a person that are necessarily will be useful to him in the future.

Goals, means and methods of training

Task 1. Familiarize yourself with the running characteristics of each student, identify its main shortcomings and ways to eliminate them.

Means. Repeated run 60-80 m (3-5 times).

Methodical instructions. The number of repetitions may vary. This depends on how quickly the student runs the distance in his usual manner.

Task 2. Teach the technique of straight distance running.

1. Running with acceleration of 50-80 m at 3/4 of maximum intensity.
2. Running with acceleration and running by inertia (60-80 m).
3. Running with a high hip lift and raking leg on a treadmill (30-40 m).
4. Running for minced meat with a rake (30-40 m).
5. Running with hip retraction and shin throwing (40-50 m).
6. Running with jumping (30-60 m).
7. Hand movements (similar to running).
8. Perform the 3rd, 4th and 6th exercises at an increased pace and proceed to normal running.

Methodical instructions. The list of exercises and their dosage are selected for each practitioner, taking into account the shortcomings of running technique. All running exercises are first performed by each individual. As you master the running technique, exercises are performed in a group. In accelerated running, you need to gradually increase the speed, but so that the runner’s movements are free. The increase in speed should be stopped as soon as excessive tension or stiffness appears.

When you reach maximum speed, you cannot immediately stop running, but you need to continue it for some time without making maximum effort (free running). The free running distance gradually increases. Acceleration running is the main exercise for teaching short-distance running techniques.

All running exercises must be performed freely, without excessive tension. When running with high hips and jogging, do not lean your upper body backwards. Running with shin throwing is best done in shoes with spikes. In this exercise, you should avoid bending forward. The number of repetitions of the recommended exercises is set depending on physical fitness (3-7 times).

Task 3. Teach cornering techniques.

1. Running with acceleration on a turn of a track with a large radius (on tracks 6-8) 50-80 m at a speed of 80-90% of the maximum.
2. Running with acceleration along the first track (50-80 m) at 3/4 intensity.
3. Running in a circle with a radius of 20-10 m at different speeds.
4. Running with acceleration into a turn with straight movement (80-100 m) at different speeds.
5. Running with acceleration in a straight line with a turn (80-100 m) at different speeds.

Methodical instructions. When the track turns, you need to run freely. The turning radius should only be reduced when sufficiently correct driving technique has been achieved on a large turning radius.

When running while entering a turn, it is necessary to teach athletes to begin tilting the body towards the center of the turn, anticipating the appearance of centrifugal force. The exercises are repeated depending on the preparedness of the students (3-8 times).

Task 4. Teach the high start technique and starting acceleration.

1. Executing the “Start!” command
2. Executing the command “Attention!”
3. Start running on your own without a signal (5-6 times).
4. Start running without a signal with a large body tilt forward (up to 20 m, 6-8 times).
5. Start running at the signal and starting acceleration (20-30 m) with a large inclination of the torso and vigorous movement of the hip forward (6-8 times).

Methodical instructions. Teaching running technique should begin from the very beginning, when the student has learned to run at maximum speed without stiffness. Make sure students start with their shoulder forward and the arm opposite the leg extended forward. As you master the start, you need to increase the tilt of the body, bring it to a horizontal position and try to maintain the Tool. 1. Installation of blocks for corner start. 2. Initial acceleration by driving straight to the edge and entering the turn. 3. Perform the starting run at full speed.

Task 5. Teach low start and take-off run.

1. Executing the “Start!” command
2. Executing the command “Attention!”
3. Start running without a signal, on your own (up to 20 m, 8-12 times).
4. Start of the run at the signal (for a shot).
5. Start of running at a signal following at different intervals after the command “Attention!”

Methodical instructions. If a runner straightens up prematurely from the first steps after the start, it is advisable to increase the distance from the blocks to the starting line or install an inclined bar at the start, limiting the possibility of rising. A good exercise to prevent a runner from straightening up prematurely from the start is to start from a high starting position with your arm and torso horizontal.

When teaching low starts, it is necessary to instruct students in the first lessons so that they do not start running before the signal - a false start. In the event of a false start, it is imperative to return the runners to draw their attention to the inadmissibility of a false start. It is recommended to give only one final signal. In this case, the runners take a pose occupied by the “Attention!” signal. Low kick start is used in classes after mastering the correct movements. The number of repetitions can range from 3 to 15.

Task 6. Teach the transition from starting running to long-distance running.

1. Coasting after sprinting at full speed (5-10 times).
2. Increasing the speed after idling by inertia, gradually reducing the length of the idling to 2-3 steps (5-10 times).
3. Transition to free inertia after taking off from a small start (5-10 times).
4. Increasing the speed after a free run by inertia is performed after a run from a small start (6-12 times), gradually reducing the free run zone to 2-3 steps.
5. Variable stroke. Running with 3-6 transitions from maximum effort to free movement by inertia.

Methodical instructions. First, you need to teach running by inertia in a straight line over segments of 60-100 m. Particular attention is paid to teaching the ability to move from running at maximum speed to free running without losing speed.

Task 7. Teach how to run correctly when exiting a turn on a straight section of the track.

1. Running with acceleration in the last quarter of the turn, alternating with running by inertia when entering the straight line (50-80 m, 4-8 times).
2. Increase the speed after coasting, gradually reducing it to 2-3 steps (80-100 m, 3-6 times).
3. Run around the corner, trying to gain speed before going straight.

Methodical instructions. It is necessary to reduce the duration of free running by inertia gradually, as you master the art of switching the intensity of effort while running.

Task 8. Teach a low start on a turn.

1. Installation of pads for corner start.
2. Initial acceleration from the straight to the edge and entry into the turn.
3. Perform the starting run at full speed.

Task 9. Teach the finishing throw on the tape.

1. When walking, lean forward, arms back (2-6 times).
2. Bend forward on the belt with your arms pulled back while running slow and fast (6-10 times).
3. Lean forward on the band with your shoulders turned while running slow and fast, individually and in a group (8-12 times).

Methodical instructions. When learning to finish with a throw on a tape, it is necessary to develop the ability to demonstrate the volitional efforts necessary to maintain the achieved maximum speed until the end of the distance. It is also important to train runners to finish their run not at the finish line, but after it. For successful training, you need to perform exercises in pairs, choosing runners of equal strength or using handicaps.

Task 10. Further improvement of running technique in general.

1. All exercises are used for training, as well as running on an incline with access to the horizontal, running on an incline.
2. Use of simulators: traction and braking devices, light and sound leash, etc.
3. Full distance running.
4. Participation in competitions and assessments.

Methodical instructions. Sprinting technique is best developed by running at an equal pace at partial intensity; in running with acceleration, at which the speed is increased to the maximum; when exiting from the very beginning with different intensities. Trying to run at top speed without supervision and lack of preparation almost always leads to unnecessary stress. To avoid this, you should initially run mostly at 1/2 and 3/4 intensity, as it is easier for the athlete to control their movements with an easy, free, relaxed run.

With each subsequent session, the running speed should increase. But as soon as the sprinter feels tension, muscle stiffness and movement coherence, the speed should be reduced. As a result of improving skills, excessive tension will later appear, the sprinter will reach increasing running speeds, performing movements easily and freely.

You need to constantly monitor your low start technique. Particular attention should be paid to reducing the reaction time to the start signal, avoiding premature start of the run. It is mandatory to signal the return of runners if someone starts running before the signal.