Shuttle running: technique and standards. Shuttle run Shuttle run 3x10 standards for schoolchildren

Before moving on to the topic of the article, I want to recommend you a few blog articles on the topic of running. If you have not yet fully mastered running, and consider yourself a beginner runner, then there is an article that will help beginners. Here's another beginner's article that will teach you about warming up, breathing, and more.

Running is one of the sports that allows you to develop your physical fitness, increase muscle tone, and also significantly improve your shape. Running is considered the most natural form of training, since walking and running are exactly the types of movement that are characteristic of humans.

What is shuttle running?

Wikipedia defines this type running as repeated running in forward and reverse directions. Shuttle run is one of the independent types of running, while using short distances. The main difference between shuttle running and regular running is that during shuttle running you need to cover a certain distance several times.

The length of the distance in a shuttle run can be 10-100 meters, while the number of races is within 10. In this case, it is necessary to run around an obstacle standing in the final segment, or touch the marked line on the ground with your foot. This type of running is most often used in preparing athletes for athletic competitions. athletics, football, and basketball, since shuttle running is an excellent means for training and developing an athlete’s endurance. It is also suitable for increasing the level of agility of an athlete.

In addition, this type of running can be used in bad weather, when normal running becomes impossible or not very comfortable.

Since in the final segment of the distance there is a sharp change in the direction of movement, this type of running is considered one of the most traumatic. Shuttle running is perfect for testing agility and endurance. After all, sometimes even an athlete who trains in long-distance running finds it easier to run his long distance than several approaches over short distances. This type of running is quite energy-intensive and requires good physical preparation.

What are the specifics of this type of running?

Features and technique of shuttle running

To carry out this type of running, the following conditions must be met:

Marking – applying markings makes it possible to carry out this type of training and competition. Constant markings in places where shuttle runs are often carried out are especially convenient.

This type of running does not require a large area; you can also use an open area. And a gym.

Start technique - at this point it should be especially emphasized that several start options can be used here, as well as starting braking and acceleration. Most often, a high start is used with one hand as a support.
Completing the distance largely depends on the first step. For the greatest effectiveness when covering a distance, you should also be able to increase the frequency of steps - to learn this, jumping rope is used, carried out at a fast pace.
Turning technique - for the fastest turn, you should learn a stopping step. This designation is especially actively used in basketball, because the goal of shuttle running and basketball is similar - to change the direction of running as quickly as possible.
Finishing – at this point you should pay attention Special attention safety factor. There should be no potentially dangerous objects such as benches, bushes, or trees near this place. IN indoors The most correct solution would be to place the mats along the wall where the finish line is marked.

Are there standards for shuttle running?

Shuttle running - standards

When practicing shuttle running in physical education classes, its standards depend on the age of the children being trained. The standards for this type of running directly depend on the number of meters in the distance covered, the number of races, as well as the age of the students and their gender.

Shuttle run option – 3×10 meters

This type of shuttle running makes it possible to evaluate the athlete’s development indicators, as well as analyze the improvement or deterioration of these indicators.

The 3x10 m shuttle run can be used as one of the sports exercises to develop agility and endurance, and the 3x10 m shuttle run can be used as a test for the final assessment of an athlete’s data.

The 3x10 m shuttle run can be used as a developmental and control exercise with both primary and older schoolchildren. Using 3x10 m shuttle running in physical education classes, the standards for this type of running and compliance with them show the level of physical fitness of students. Improving student preparation and development physical fitness makes it possible to comply with these standards and improve performance in other types of running training.

Shuttle run 3×10 m - standards for this type of running

In this type of running, there are the following standards, which depend on the gender of the child and his age:

For 4th grade students:
- Boys – from 9.0 s to 10.5 s;
- Girls – from 9.5 s to 10.8 s;
For 5th grade students:
- Boys – from 8.5 s to 10.0 s;
- Girls – from 8.9 s to 10.1 s;
For 6th grade students:
- Boys – from 8.3 s to 9.6 s;
- Girls – from 8.9 s to 10.0 s;
For 7th grade students:
- Boys – from 8.2 s to 9.3 s;
- Girls – from 8.7 s to 10.0 s;
For 8th grade students:
- Boys – from 8.0 s to 9.0 s;
- Girls - from 8.6 s to 9.6 s.

Shuttle run 3×10 m, standards will help to get the most general picture physical development student, as well as draw up a plan for his further physical development.

Shuttle running, the standards of which depend on the number of meters in the distance covered, as well as on the number of races, is an excellent development for students, allowing them to gain a supply of vigor and good mood.

Shuttle running of any distance is useful for developing and maintaining good physical shape, as well as for developing endurance and agility, therefore this type of running should be used to solve various motor problems. In addition, training in this type of running is carried out against a positive emotional and psychological background.

"Shuttle run 3X10 m"

Physical education as a school subject should comprehensively develop fragile children's organisms. Unfortunately, the students' health condition is poor. For example, the indicator is growing chronic diseases different forms, a sedentary lifestyle leads to the formation excess weight. Few people understand the importance of physical development, but elementary can not only invigorate, but also improve blood circulation, activate the body and give strength for full-fledged work throughout the day. And these are not empty words, not motivation to healthy image a life that most people ignore, dismissing it with the standard “I don’t have enough time.” This is a real fact. Most people are lazy and physical activity they don’t want to do it. This results in constant illness and fatigue, which prevent you from enjoying life.

Physical education and attitudes towards it

School program over the entire period of study includes a lot as well as basketball, volleyball, etc. In fact, classes are held taking into account the available equipment and a full-fledged venue. Thus, the situation with the above in most schools in small towns is deplorable. Somewhere it’s better, somewhere it’s worse, but that’s not the point. Just attitude towards physical culture and in children it is disdainful. They treat it like a lesson where they can sit and do nothing. Nobody wants to run and sweat, but everyone wants to be slim and beautiful. Few people think that the elementary shuttle the implementation of which is quite difficult, it is used for training football players, boxers, etc.

This is the development of the vestibular apparatus, sense of coordination, dexterity. Although, in fact, it looks simple - run from one point to another several times. What difficulties arise can be understood if we consider in detail, for example, the 3x10 shuttle run, the technique of which is familiar to most students of secondary education institutions.

Features of shuttle running

It’s strange, but for some, a distance of 100 meters is much easier than running 3 times 10 meters. This is due to the nature of the movement during the exercise. In a short segment, the student must accelerate, brake, touch the ground (line, floor, cube), turn around and do all this several more times.

This is a significant burden on the body, in particular on the heart and lungs. It exhausts the muscles. This is dangerous, but useful for blood circulation and coordination. Using for warming up 3x10, the technique of which seems elementary to everyone, can achieve a lot. But it is necessary to teach children to perform the exercise correctly and consolidate it in practice.

Components of the shuttle run exercise

The execution technique consists of several points.

1. Preparation:

Determining the distance, choosing the venue, marking the venue;

Warm-up of the student, explanation of the technique, demonstration of implementation by example.

2. Execution:

High start;

Reduced acceleration time;

Braking to touch the ground, line, or to pick up a cube;

Turning around using a stopping step, used in football, basketball;

Return to the starting point in the same way.

Special attention to the finish

Running the last segment, the student no longer has the need to slow down, so he will accelerate in order to finish faster. To begin with, as an introduction to this exercise, a regular 3x10 shuttle run will do. The technique can be supplemented and diversified. As an option, the number of segments can be added - 5x10, 10x10, the segment itself can be increased, or running backwards can be added (for more experienced athletes).

It all depends on of the person performing the exercise, from the risk of injury, from compliance with safety precautions and from the imagination of the person teaching the subject “physical education”. Shuttle running mobilizes all human body, but can cause serious damage to the legs, arms, and other parts of the body.

Standards

Naturally, shuttle running should also be assessed as a component of a physical education subject. Standards vary by grade and gender of students. The 3x10 shuttle run, the technique of which affects the execution time of the exercise, provides the following standards:

5th grade

6th grade

7th grade

8th grade

Girls

9.5-10.8 seconds

8.9-10.1 seconds

8.9-10.0 seconds

8.7-10.0 seconds

8.6-9.6 seconds

Boys

9.0-10.5 seconds

8.5-10.0 seconds

8.3-9.6 seconds

8.2-9.3 seconds

8.0-9.0 seconds

Generally speaking, each of the three segments should take no more than three seconds on average. Nine seconds to increase your body's endurance, improve blood circulation and strengthen your immune system.

Tell

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Beginning of the form

Go out

Shuttle run - covering the distance in different directions several times. For example, 3 times 9 meters.

There are several varieties of this run. Schoolchildren run races 3x9, 3x10, 4x9 and 5x10. But they apply to all age categories.

Adults such as students, firefighters and police officers run 10 times 10 m.

Shuttle run 3x10: what is it, its features

Shuttle run 3x10 involves covering a distance of 10 meters three times. That is, from the start you need to run up to the 10 m mark, turn around in the opposite direction, run to the start, turn around and finish at the ten-meter mark. The exercise is performed outdoors or in gym.

Photo 1. The process of performing shuttle running in pairs. The turning line is drawn with chalk on the asphalt.

Feature of shuttle running - acceleration and braking, which alternate each other several times. This makes it very different from straight distance running. Therefore some It’s easier to run 100 meters than three times ten. Shuttle running develops coordination and endurance, and also trains the muscles and cardiovascular system.

This type of running is often used in the warm-up part of training. athletes and sportsmen in game types sports: football players, basketball players, hockey players. Abruptly changing direction at checkpoints during a shuttle run trains this skill as it is essential during the game.

In addition to the actual race, the exercise includes proper preparation.Everything together looks like this:

marking the running area, marking the start and finish;
demonstration by a teacher or coach of the actual race;
athletes race.

Mark the distance lines, counters or pegs. Passing control points is considered to be touching the ground, a drawn line, or picking up a lying object.

One or more athletes participate in the race. Usually used for passing standards single format.

In competitions - group. In addition, you can overcome the distance by moving not only with your face forward, but also with your back.

Attention! For school students or athletes Warm-up before the race is required. Unwarmed muscles and ligaments are susceptible to injuries and sprains. Therefore they perform warm-up exercises, aimed at accelerating blood circulation and stretching muscles and ligaments.

Shuttle run 3 x 10 meters consists of several parts:

high start;
fast acceleration;
braking;
touching a control point;
turn;
repeating the distance traveled in the opposite direction;
after the second turn, acceleration and finish.

Execution technique

The shuttle race can be roughly divided into 4 parts, which have their own characteristics of execution: starting and overcoming the marked segments, turning around and finishing.

Start . The race starts from a high start. The supporting leg should stand in front in a half-bent position. The opposite hand is in front and the other is behind.

This position of the hands provides an additional push at the start. The center of gravity is transferred to the supporting leg. The body is slightly tilted forward with a flat lower back.

Walking the distance. To cover the distance as quickly as possible, you must immediately begin rapid acceleration, since it should take one straight segment no more than two or three seconds(depending on age standard). It is also recommended to stand not on your entire foot, but on your toes. Running speed depends on how developed the leg muscles are. In particular, these are quadriceps, calf muscles and foot muscles. They train well with the help of a skipping rope.

U-turn. To make a sharp turn 180 degrees, you need to slow down. But this will lead to loss of precious time. It is most effective in this situation to use the so-called stopping step. To do this, the leg that is in front is placed with the toe inward at the turn point. This position allows you to brake sharply, and then push off and continue the race.

Important! An incorrectly executed turn will significantly worsens race results.

Finish. The third segment of the distance must be completely accelerated and you can start braking only after crossing the finish line. It is important that the habit of braking at checkpoints of previous segments does not manifest itself on the finish line.

Photo 2. Schematic representation of the shuttle running technique: the turn and the run-up process are shown.

Standards for schoolchildren

Completing the distance in a minimum time corresponds to the score 5 , and with the maximum - 3 .

For adults the minimum time corresponds gold award, average - silver, maximum - bronze.

Useful video

Watch the video that demonstrates correct technique performing shuttle runs 3 to 10.

Shuttle running is a type of cardio exercise widespread throughout the world, aimed at developing the speed and strength qualities of an athlete. When performing a shuttle run, the athlete must run the same distance in the forward and reverse directions several times with a 180-degree turn at the end point of the distance. The most popular technique among athletes is shuttle running 10x10, 3x10.

Benefit

This method of training is useful in that it helps to increase the explosive strength of the leg muscles, improve the functioning of the entire of cardio-vascular system, development of coordination and strength endurance. Shuttle running standards are used to assess the physical fitness of not only athletes, but also employees of various law enforcement agencies.

Usually shuttle running is carried out over short distances from 10 to 30 meters, but in rare cases the distance can reach 100 meters. Due to its many-sided benefits, this exercise has gained popularity in fitness, crossfit, various martial arts, and is also included in the mandatory physical training program in schools, specialized academies under government agencies and in the Armed Forces of the Russian Federation.

Today we will figure out how to do shuttle running correctly, as well as what are the practical benefits of this exercise on the human body from the point of view comprehensive development athlete.

Exercise technique

The shuttle running technique has several varieties, the choice of which depends on the distance the shuttle run is performed: 10x10, 3x10, 4x9. However, at your discretion, you can increase the distance several times - be guided by your level of physical fitness and well-being.

One way or another, the shuttle running technique is almost the same for any distance. The only factor that should be taken into account is that in short-distance running the athlete immediately begins to perform the exercise with the greatest intensity, using all his power potential; with a longer shuttle run (for example, 10x10 or 4x100), the first 4-6 segments should be performed at a normal pace, trying not to expend a large amount of energy, so as not to become exhausted ahead of time. It’s better to leave most of your body’s speed-strength resources for last in order to cover the required distance in the shortest possible time period and show a truly outstanding result.

The exercise should be performed as follows:

Initial position

Classic starting position: we place the supporting leg forward, trying to keep the entire center of gravity above it. Quadriceps supporting leg tense like a spring, the body is tilted slightly forward, the back is straight, we hold our hands at the level of the ribs. The start should be as explosive and fast as possible in order to overcome the first segment in the minimum time. For a truly explosive start, we need strong and good developed legs, so pay more attention to exercises that develop explosive force quadriceps: squats with a barbell with a pause at the bottom point, deadlift sumo, box jumps, jump squats, etc.

Another option for the starting position is low start:

Running speed

During the race itself we need maximum speed. To do this, after each step you should not land on your entire foot, but only on your toe. To develop this skill, replace your standard cardio with jumping rope, then the Lisfranc joint will adapt to constantly landing on your toes, and shuttle running will be much easier.

U-turn

At the end of each segment you need to make a 180 degree turn. To do this, you need to sharply reduce the speed and take a stopping step, turning the foot of your front leg 90 degrees in the direction of the turn - this movement will slow you down, but will not completely extinguish the inertia.

Acceleration

In the last stretch, you need to squeeze the maximum out of your body and make one last explosive acceleration, without thinking that you will soon need to stop, you must continue to increase the speed right until the finish line.

You can see a video of the shuttle race below. It very clearly shows the technique of performing shuttle running:

Common mistakes

When learning the technique of performing the 10x10 shuttle run, many beginning athletes encounter the following problems that prevent them from getting the most out of this exercise:

Incorrect load distribution. If you run 10 equal sections of shuttle running, your endurance will usually run out after the first half. To avoid this, you need to start running with medium intensity, trying to increase the speed with each segment, using the explosive power of the leg muscles.
Load volume too large. Don't overdo your training volume when we're talking about about something like this high intensity cardio, especially if you suffer from various types of diseases of the cardiovascular system. Most likely YOU will receive more harm than good.
Stopping too slowly before turning. There is no need to reduce your running speed in order to turn around calmly; you need to turn around in one movement, sharply turning your leg 90 degrees - this way you will maintain the force of inertia and not reduce your speed to zero.
Incorrect breathing rate. While performing the shuttle run, you should breathe in the “2-2” mode, taking two steps while inhaling and two steps while exhaling. You should breathe only through your nose.
Don't forget to warm up properly, as shuttle running involves engaging a huge number of muscles, joints and ligaments.

Training program

This shuttle running program is designed for beginners who are just starting to get acquainted with this exercise. It consists of only 6 workouts, between which you should take a break of 2-3 days so that the body has time to replenish energy costs. However, by repeating it several times, you can significantly improve your maximum result in a shuttle race. It's best to do these workouts at a track or track facility. There you can accurately measure the required distance.

Shuttle run standards 10x10

Shuttle running is part of compulsory program By physical training for the military in various units. The table below shows the current standards applicable to contract and military personnel special purpose, approved by orders of the Ministry of Internal Affairs of the Russian Federation.

Shuttle run standards 3x10

The standards for schoolchildren (boys and girls) are presented below. You can download and print the table at.

Age	Level of development of the CS
Age	short	below the average	average	above average	high
Boys
7	11.2 and more	11,1-10,9	10,8-10,3	10,2-10,0	9,9
8	11,4 —//—	10,3-10,1	10,0-9,5	9,4-9,2	9,1 —//—
9	10,4 —//—	10,3-10,0	9,9-9,3	9,2-8,9	8,8 —//—
10	9,9 —//—	9,8-9,6	9,5-9,0	8,9-8,7	8,6 —//—
11	9,7 —//—	9,6-9,4	9,3-8,8	8,7-8,5	8,4 —//—
12	9,22 —//—	9,1-9,0	8,99-8,5	8,4-8,3	8,2 —//—
13	9,3 —//—	9,2-9,1	9,0-8,5	8,4-8,3	8,2 —//—
14	9,0 —//—	8,9-8,7	8,6-8,1	8,0-7,8	7,7 —//—
15	8,5 —//—	8,4-8,3	8,2-7,9	7,8-7,7	7,6 —//—
16	8,1 —//—	8,0-7,9	7,9-7,5	7,4-7,3	7,2 —//—
17	8,5 —//—	8,4-8,2	8,1-7,6	7,5-7,3	7,2 —//—
Girls
7	11.7 and more	11,6-11,4	11,3-10,6	10,5-10,3	10,2
8	11,2 —//—	11,1-10,8	10,7-10,1	10,0-9,8	9,7 —//—
9	10,8 —//—	10,7-10,4	10,3-9,7	9,6-9,4	9,3 —//—
10	10,4 —//—	10,3-10,1	10,0-9,5	9,4-9,2	9,1 —//—
11	10,1 —//—	10,0-9,8	9,7-9,1	9,0-8,8	8,7 —//—
12	10,0 —//—	9,9-9,7	9,6-9,1	9,0-8,8	8,7 —//—
13	10,0 —//—	9,9-9,7	9,6-9,0	8,9-8,7	8,6 —//—
14	9,9 —//—	9,8-9,6	9,5-8,9	8,8-8,6	8,5 —//—
15	9,7 —//—	9,6-9,4	9,3-8,8	8,7-8,5	8,4 —//—
16	9,5 —//—	9,4-9,2	9,1-8,4	8,6-8,5	8,4 —//—
17	9,7 —//—	9,6-9,4	9,3-9,1	9,0-8,8	8,7 —//—

CrossFit complexes with shuttle running

If you start to get bored with your training process, try to perform several functional complexes from the table below. This will bring something new to your program and diversify the entire training. The complexes are designed for fairly experienced athletes with good strength endurance, since a beginner simply cannot cope with such a combination of aerobic and anaerobic load, and even in such a huge volume.

Sometimes, in order to diversify the exercise, they practice shuttle running while carrying 2-3 objects.