How to run 60m timed correctly. How to run faster over short distances

Technological map of the lesson 1st grade.

60 meter run

Topic: 60 meter run

Target: O-s ensure mastering the technique of running with acceleration, 60 meters.

Educational objectives(subject results):

1. Improve your 60m running technique;
2. Develop strength qualities;
3. Cultivate courage and the ability to overcome difficulties.

Developmental tasks(meta-subject results):

1 .Proficiency in performing motor actions and physical exercise basic sports and recreational physical culture, actively use them in independently organized sports, health and fitness activities.(cognitive UUD)

2. To develop the ability to communicate with peers in competitive activities, planning educational cooperation - determine common goal and ways to achieve it; agree on the distribution of functions and roles in joint activities (communicative UUD).

3. Develop the ability to plan, control and evaluate your motor actions, planning - choose actions in accordance with the task and the conditions for its solution.(regulatory UUD).

Educational tasks(personal results):

1. The student’s internal position based on a positive attitude towards the physical education lesson;

2. The ability not to create conflicts and find ways out of controversial situations.

Location: gym.

Inventory and equipment: _________________________________________________________________________________

Lesson time: 35 min.

Teacher: Ekimkov Gennady Vasilievich

ORGANIZATIONAL STRUCTURE OF THE LESSON

PREDICTED RESULT:

Subject (scope of development and level of competence):

will learn: perform drill exercises, mixed hangs;

will have the opportunity to learn:comply with safety requirements.

Metasubject (components of cultural competence experience/acquired competence):

educational –will master the ability to evaluate their achievements, answer questions, relate learned concepts with examples;

communicative –express readiness to listen to the interlocutor and engage in dialogue; master the dialogical form of speech, the ability to engage in verbal communication, and the ability to use a textbook;

regulatory – master the ability to understand the educational task of the lesson and strive to fulfill it.

Personal: acceptance and mastery of the social role of the student; development of motives for educational activities and the formation of personal meaning of learning; development of cooperation skills with adults and peers in different social situations

Run - oldest species sports. The popularization of running competitions began in Ancient Greece. Positive influence on the body, lightness, speed, feeling of flight, attract both professional runners and beginner athletes. Running is not only an independent sport, but is also included in many athletics exercises. Let's try to find out how to learn how to quickly run 60 meters and how to overcome this distance correctly.

There are a large number of running types. One of them is sprint running, that is, running at short distances from 60 to 400 meters. Our first stage is a distance of 60 meters.

Story

The 60-meter race was included in the Olympic Games program in 1900 and 1904. In modern Olympic Games we will no longer see such short races, but in the World and European Championships we can still see running competition at 60 meters. Usually competitions take place in indoors. All distance athletes run straight, the stadium ring bend is not used.

Technique for running 60 meters

A competent combination of theory and practice, harmony of body and spirit will help you achieve amazing results. You shouldn’t endlessly test your endurance while racking up another kilometer. Important be patient and follow a certain consistency when performing exercises. This approach will help you get the most out of your training.

So, you have decided to master the technique of sprinting. Where to begin? What's so difficult about running such a short distance? You won't even have time to get tired. Another thing - . Here you need good physical training, endurance, and willpower... But everything is not as simple as it seems at first glance.
Every coach will tell you with confidence that running 60 meters is excellent. develops a quick reaction, speed among athletes. This helps when preparing for big races.

If you stand at a distance of 60 meters, you will have to go through four stages:

1. Starting stage
2. Acceleration moment
3. Main stage of running
4. Final stage

Let's look at each stage in more detail.

Starting stage

Low start– the best solution when running 60 meters. Usually performed from the starting blocks. In this case, you will be able to push off sharply and gain the desired speed in the first seconds. At the command “Start”, place your strong leg forward. Leaning on your knee from behind standing leg, place your hands on the surface of the track. By the way, many athletes try to avoid such a concept as « strong leg» . It’s worth developing your running abilities harmoniously; if one leg seems weak to you, then you need to give it additional load.

At the “Attention” command, move your center of gravity forward, lifting your pelvis. When you hear the command “March,” push off energetically and begin to actively work with your arms. Do not forget bend your elbows.

Acceleration moment

Acceleration will be more effective if your body is tilted forward. In this case, body weight will help accelerate. Try gradually increase the length of steps and frequency, but do not raise your feet too high. The main emphasis should be on the forefoot, and you can only slightly touch the track with your heel. Remember about active hand movements! Do you feel how quickly you picked up speed?

Main stage of running

Acceleration has stopped if your steps have stopped changing, became permanent. The climax of overcoming the distance has begun. At this time, which must be held until the finish.

Final stage

On last stage it is important to remain calm. Need to complete the race on maximum speed . Don't jump to the finish line trying to save time. On the contrary, you will waste precious seconds on the jump.

How to prepare your body for the 60 meter run?

The goal of any workout– improvement physical qualities athlete. Systematic repetition and gradual complication of exercises will help achieve good results.

When covering the 60-meter dash, speed is important. If you decide to learn how to run such a distance, you need to develop speed qualities. The muscles of the legs and arms should be trained as much as possible.

Special exercises to develop speed skills:

• Jumping running
• Running on straight legs
• Forward bends, lunges
• Swing your arms

It is recommended to repeat each exercise from three to seven times.
Don't try to run fast without completing preparatory exercises without familiarizing yourself with the technique of running 60 meters. This will not bring you closer to victory, but will only lead to rapid fatigue.

Safety while running

Remember safety precautions during training and competitions. Start training. Go jogging. Increase the load gradually. Don't try to achieve results right away. In this case, your actions will only lead to injuries, because you can damage your knees and joints.

Choose sports shoes responsibly. The right shoes will help you avoid injuries and unnecessary fatigue. Sneakers must have good cushioning. For a runner, it is important that the leg fixed well. If you're spending time trying to fit your foot better in your shoes, you might want to consider choosing better running shoes. Check your lacing before running.

Pay close attention to the condition of your heart. Don't overload yourself with training. Take time to rest and strengthen.

For such training you will need:

1. Climbing uphill. You can use Finnish walking poles.
2. Alternating and running at high speed.
3. Running on an uneven surface.
4. Football, basketball, volleyball. Any sport games – an excellent workout for the whole body.

60 meter run: standards

If you are confident in your physical training, you can try your hand at competitions and get. To do this you need, which are given in the table. Time is given in seconds.

Sprint, or fast run over a short distance, can be enjoyable. However, being a good runner doesn't just mean moving your feet quickly and making lightning-fast leaps forward. To become a good sprinter, you need to take care of yourself and exercise regularly. You will need to learn how to use your energy correctly and keep your body in great shape. The combination of these three factors will help you reach speeds you never dreamed of before.

Steps

Training mode

Start with a warm-up . Before running, you need to warm up. To do this, they usually use a combination of light running and dynamic exercises stretching, and then you can move on to sprint exercises.

Do some exercises. Once your muscles are warm and flexible, do a few exercises to prepare your heart and body for serious exercise. Can be done running exercises(you just need to run fast at first, and then accelerate to sprint speed). There are other exercises that are suitable for sprinters:

Create a training plan that's right for you. There is no perfect plan that will suit everyone, as each person has different needs and a different schedule. However, ideally you should set aside at least three days a week for speed work and at least two more days for strength training. Below we provide an example of a training schedule:

• Monday (speed work): run ten times 80 meters (that is, run 80 meters 10 times, resting 2 minutes between runs), run six times 70 meters, run four times 60 meters, run three times 20 meters and once 100 meters.
• Tuesday (day power loads) : go to the gym and work out all the muscles. Try to put stress on all muscles - they will all be useful to you in running, especially in sprinting.
• Wednesday (work on speed and endurance): Run four times 300 meters. It is important to give your all to these exercises. They strengthen your heart, allowing you to run much faster.
• Thursday (work on speed not at full strength): run five times 200 meters, three times 100 meters, two times 50 meters.
• Friday (strength day): Go to the gym and increase the load. When you feel that you know how to use the exercise equipment, increase the load. When the body gets used to certain actions, it copes with them more effectively, that is, the person has to make less effort, and a plateau sets in - a stage when there is no visible progress. To prevent this, make your workouts as varied as possible.
• Don't forget to warm up before each workout and cool down after it.
• Relax on the weekend. Your muscles need time to rest and recover.

Working on technology

Try running on your toes. Although there is no clear evidence to support the effectiveness of this method, many believe that tiptoe running helps you move faster. The less time your foot is on the ground, the better.

Take more frequent steps. It may seem like taking longer steps means running faster, but that's not true because you can't move forward while your feet are in the air. Short steps will allow you to develop higher speed(with proper technique).

• When you take a big step, you lose your body composure. One leg protrudes forward and acts as a brake for the entire body. You then need to transfer your body weight to your foot, which results in a springy motion that slows down your speed.
• If you take normal sized steps, you will tire more slowly.

1. Lean forward slightly. Just two degrees of lean can separate you from a stellar sprint performance.

   • This doesn't mean you have to put all your weight forward and try not to fall. It will be enough to lean slightly to be able to move faster without losing your balance.
   • It is also important not to lean back. When approaching the finish line or looking back at your opponents, you can lean back slightly or look up, which will change the position of your body. It will also slow you down. It's better to look back when you reach the finish line.

2. Use your hands. The arms can push forward if you know how to move them correctly. They should work together with your legs, and this will allow you to run faster.

   • Bend your knees at an angle of 90 degrees. Relaxed fists should reach the chin and return back at the expense of the elbows.

3. Run to the limit of your capabilities. Never brake during a sprint. If you're traveling less than your maximum speed, you're wasting valuable time. If you feel like you need to slow down, brace yourself and fight the thought. If this doesn't work, reduce the initial speed. You should reach the finish line with greater speed.

   • If you're competing, a slow start can be a psychological reason to speed up. Runners who start with high speed and get tired quickly, sometimes they think that they have already won, and do not expect that they will be overtaken by someone who was at the back at first.

4. Eat well. It is very important to follow the recommendations of nutritionists - it will be useful. However, athletes have special nutritional needs.

   Drink plenty of fluids. You will lose fluid through sweat, so to maintain water balance body, you will need to drink more. If you train in the sun, the importance of water increases.

   • You should drink half a liter of water for every 500 grams of weight you lose during training. Weigh yourself before and after your workout and you will know how much water you should drink. For example, a football player can become 2.5 kilograms lighter per workout just due to fluid loss.

5. Work out at the gym regularly. Competent training using strength training equipment breathing correctly can increase your speed, so you should go to the gym at least twice a week.

   • Strength training that pushes you to your limits (but allows your muscles to hold up and not shake) will prepare your muscles for running, increasing their size and endurance.
   • All gyms are different, and the exercise equipment is different everywhere. Look for machines that will help you work your legs.
   • Don't overexert yourself as this can lead to injury. Increase the weight of the weights gradually.
   • If you're not sure you're ready for strength training equipment in the gym, start practicing at home.

6. Work on your leg muscles. Of course, it is the leg muscles that will help you develop greater speed. Find a machine that will allow you to work all muscle groups in your legs. Do the most different exercises: jump from a squat, lift the weight using your leg muscles. There are many exercises with dumbbells that will strengthen your legs:

   Work your abdominal muscles . It will take a lot of time to strengthen your abdominal muscles, but strong muscles the core will make training easier, so you can achieve success. In addition, a developed muscle corset will help you avoid injuries.

   Work your shoulders. It is also important for a sprinter to have strong shoulders. They help you run by allowing you to gain speed faster and have better control over your body position. If your gym has a shoulder or bench press machine, use it.

   • The bench press will strengthen your chest muscles, which is also important.
   • Be careful when working your shoulder and neck muscles. An injury to these areas can cause a lot of pain and can stop your workouts as you need time to recover.

7. How to improve the result

   1. Buy suitable clothes and shoes. If you just want to run a little faster, it's not worth spending huge amounts of money on running clothes and shoes, but it will be useful if you're competing (and aiming to break a world record).