How to perform a low start. Training in high and low start techniques
ARM-RESISTED
Task No. 1. Create an idea of the high start technique using hand support.
Facilities:
1. Providing information about where and for what purpose a high start with support on the hand is used. Familiarize yourself with the rules of the competition.
2. A story about technology and basic requirements for correct execution exercises in general.
3. Demonstration of the exercise in full coordination by the teacher or the most prepared student in full coordination and with an emphasis on the various details of the technique.
4. Testing.
A high start with support on the hand is used in the 4x100 m relay race at stages 2,3,4. This allows you to start running faster and reach maximum speed over a short period, equal to the speed of the person passing the baton.
In other running disciplines, according to the rules of athletics competitions, a high start with support on the hand is prohibited for performances in competitions. However, it is used as a training tool for high starts over long and medium distances and is given to two commands: “Start!”, “March!” or to a low start and is given to three commands: “To start!”, “Attention!”, “March!”. This start is sometimes called a “low start with one hand.”
Task No. 2. Teach the runner's position on the command “Start!”
Facilities:
1. Give an idea of the technique of performing a high start with support on the hand.
2. Executing the command “Go!”
Guidelines:
Training is carried out frontally. At the command “Start!” trainees run up to the starting line, the push leg is placed at a distance of 1.5–2 feet from the starting line, and the swing leg is also 1–2.5 feet from the toe of the push leg. The weight of the body is distributed on both legs, the feet are parallel (Fig. 14). At the command “Attention”, the torso bends, the hand opposite to the pushing leg is placed in front of the starting line in the middle Fig. 14
the torso, the other is retracted as far back as possible (Fig. 15).
Rice. 15 Fig. 16
At the command “March!” the runner begins the starting acceleration, which continues until maximum speed is reached (Fig. 16). For the athlete high class– this is 45 m or more, and for beginners – 10–20 m.
Propulsion systems and basic errors are the same as when performing a high start on short distances.
Task No. 4. Teach the runner's position on the command “Attention!”
Facilities:
1. Story and show.
2. Execution of the command “Start!”, “Attention!” with bug fixes.
3. Repeated execution of starting positions.
Guidelines:
When executing the commands “Go!” and “Attention!” it is necessary to take sustainable and comfortable position. It is important not to put too much weight on your arms and legs.
Propulsion systems:
1) on the command “Attention!” the torso bends, the hand opposite to the pushing leg is placed in front of the start line, forming a high arch (4 fingers together outward, large inward) in the middle of the torso line, the other bent in elbow joint, retract as far back as possible.
2) in this position the legs are bent. Optimal flexion angle knee joint is 90–100 degrees, on the other leg – 100–140 degrees, while the shins are parallel.
3) the gaze is directed forward and down, at a distance of 40–50 cm ahead of the starting line. The shoulders are slightly brought forward beyond the line of support of the arms (no more than 5–10 cm).
4) the weight of the body is evenly distributed over three points of support - legs and arms.
Basic errors and methods for correcting them:
– shoulders are not brought forward enough. To eliminate the error, bring your shoulders perpendicular to the track. Distribute your body weight onto your arms and legs.
Guidelines:
At the command “March!” (or at the starting shot), the supporting hand is removed with simultaneous push-off with the legs, and a quick change in the position of the hands immediately follows.
RELAY RUN
Relay running is a team event athletics, which surpasses other types in emotionality and fascination. Relay races are held inside and outside the stadium. The main thing in the relay race is that during the run, team members take turns running sections of the distance determined by the rules of the competition, passing each other baton in a designated 20-meter zone.
Relay running as an athletics competition began to be cultivated in the 19th century. For the first time it was included in the IV program Olympic Games(London, 1908). At these competitions the relay race included various distances– 200+200+400+800 m.
In athletics, the following types are distinguished: relay race:
– relay race held at the stadium (4x100 m, 4x400 m - these are classic, i.e. olympic events);
– relay races at any distance and with any number of stages, as well as “Swedish” relay races, for example: 800 + 400 + 200 + 100 (or in reverse order);
– relay races held outside the stadium, for example, on city streets. They differ in different lengths and number of stages, can consist of only men or women, and can also be mixed, where both men and women run.
In terms of speed, the distance running technique in relay races does not differ from the running technique of the corresponding types. A special feature of relay racing is the technique of passing the baton in a limited area at high speed. In accordance with the competition rules in the relay race, the baton must be passed in a corridor 20 m long. In the 4x100 m relay, runners of stages II, III and IV are given an additional run-up from the beginning of the corridor within 10 m, which allows them to gain a higher speed to the place where the baton is handed over . Taking into account the run-up and baton passing zones, athletes run 110 m at stage I, 130 m at stage II, 130 m at stage III, and 120 m at stage IV. Therefore, when arranging team members in stages, it is necessary to take into account their individual characteristics.
In the 4x400m relay and all other relay races, there is no additional run-up and competitors must start within a 20-meter corridor. The running speed in these relay races is lower and therefore no additional run-up is given.
At the first stage of the 4x100 m relay race, the runner starts from a low start in a bend, as at the 200 m start. The relay baton is held with three fingers of the right hand, and the index and thumb are straightened and rest against the track at the starting line. In order for a stage I runner to run at the edge of the track, he must always hold the baton in his right hand and pass it to left hand to your partner. When the runner passing the baton reaches the control mark, the receiving runner begins the starting acceleration. Running into the relay transfer zone, both runners get closer, the first catches up with the second, the passing runner must give a short command voice so that the receiving runner straightens and moves his arm back to pass the baton. After completing the transfer, the runner who took the baton runs quickly along his stage, and the runner who passed the baton, gradually slowing down his run, stops, but does not go beyond the lateral boundaries of his lane. Only after passing through the passing zone by other teams does he leave the track.
The runner of stage II carries the baton in his left hand and passes the baton to the runner of stage III in his right hand. At stage III, the runner runs along the bend as close to the edge as possible and passes the baton at stage IV from the right hand to the left hand. In the passing zone, runners must run without interfering with each other, i.e. along the edges of the treadmill depending on the hand performing the transmission.
With a rational technique for passing the baton, the person receiving the baton must run and receive the baton without looking back, maintaining high speed. He usually starts from a high start or from a low start with one hand. With a high start, the runner turns his head a little back to see the control mark and the runner running up to it. When starting with one arm, the runner looks back over the shoulder of the non-support arm, or, with his head down, looks back under the non-support arm. Very important element technique at the moment of transfer - running in the same rhythm, i.e. you have to run in step. It is also important to find the optimal “head start” for starting a run, starting the run with such a “handicap” length when the speed of the transmitter and the receiver coincide in the middle of the passing zone.
METHODOLOGICAL CARD No. 11:
· The purpose and objectives of teaching short-distance running techniques
· Methodological sequence of training
· Methodology for teaching high start technique
· Methodology for teaching the technique of starting with support on one hand
· Methodology for teaching the starting acceleration technique
· Methodology for teaching distance running techniques
· Methodology for teaching the technique of running around a turn
· Methods of teaching finishing techniques
· Exercises to consolidate and improve running technique skills
· Pedagogical control
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STATE BUDGET EDUCATIONAL INSTITUTION
SECONDARY SCHOOL No. 461
KOLPINSKY ADMINISTRATIVE DISTRICT
ST. PETERSBURG
METHODOLOGICAL DEVELOPMENT
ON PHYSICAL EDUCATION
THEORETICAL AND METHODOLOGICAL FOUNDATIONS
TRAINING RUNNING TECHNIQUES
FOR SHORT DISTANCES
PHYSICAL EDUCATION TEACHER, GOU secondary school No. 461
KABANOVA LARISA VLADIMIROVNA
YEAR 2012
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The purpose and objectives of teaching short-distance running techniques……………………..1
Methodological sequence of training………………………………………..2
Methodology for teaching high start technique……………………………………….3
Methodology for teaching the technique of starting with support on one hand………………………4-7
Methodology for teaching the starting acceleration technique…………………………………….8
Methods of teaching distance running technique…………..……………………...8-10
Methodology for teaching the technique of running around a turn………….………………………11-12
Methodology for teaching finishing techniques……………………………………12
Exercises to consolidate and improve running technique skills...12-13
Pedagogical control………………………………………………………...13-14
List of references………………………………………………………………..14
Target:
Teach the basics of proper running technique.
Tasks:
- Develop students' skills in running technique and improve students' performance.
- Promote development coordination abilities and speed-strength qualities necessary for short-distance running.
- To promote the development of moral and volitional qualities characteristic of short-distance running.
- To ensure that students acquire knowledge about the features of short-distance running techniques, its health-improving, developmental, applied and educational significance.
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One of the most important places in physical education students belong to running. On easy lessons In athletics, other motor actions are also associated with running technique: long and high jumps with a running start, as well as throwing. Therefore, first of all, it is necessary to solve the problems of teaching running techniques to schoolchildren.
Scientific data show that approximately 90% of children aged 7–10 years have a number of irrational movements and errors in running, namely: incomplete extension of the supporting leg when pushing off; the support phase is longer in time than the flight phase; placing the foot from the heel and outer arch of the foot; cross footwork, i.e. the footprint, for example, of the right foot extends to the left beyond the midline. In this regard, there is a need to develop correct motor skills in running from the first years of school.
In this methodological development The proposed exercises are aimed at developing running technique; they do not have a dosage - the teacher must determine it independently. The material is not distributed among classes, since, according to the principle of variability, the teacher has the opportunity to select the content educational material in accordance with the age and gender characteristics of students, as well as the material and technical equipment of the educational process.
Training in short-distance running (sprint) techniques
It is advisable to start learning the technique of running short distances by teaching the technique of running in general. Learning objectives for initial stage are as follows:
1. Teach the basics of technology proper running at a slow (120-140 steps per minute) and fast pace (position of the torso and head, placing the foot on the support, moving the swing leg forward, moving the arms).
2. Teach the high start technique.
Methodological sequence of training
At the initial stage of learning, children still poorly understand the details of proper running technique. Therefore, the explanation should be reduced to the name of a specific motor action and how it should be accomplished.
1. I. p. - standing on toes. Walk in place with your feet on the front of your feet (heels do not touch the support).
2. I. p. - standing on toes. Run in place with your feet on the front of your feet.
3. Running in place on the forefoot, followed by a transition to running moving forward: a) at a slow pace; b) at a fast pace; c) alternating exercises at a slow and fast pace.
4. Running in a corridor 50 cm wide (for the purpose of teaching straight running).
5. Running along markings: 60, 70, 80 cm (in order to teach running with different stride lengths).
6. Run along markings of 60, 70, 80 cm in a corridor 50 cm wide.
7. Running in place with different frequencies of movements per unit time (for example, in 10 seconds perform 10 and 15 steps, 8 and 10 steps).
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8. Running forward with different step frequencies per unit time (for example, in 10 seconds perform 10 and 15 steps, 8 and 10 steps).
Running technique is conventionally divided into the following phases: start, starting acceleration, distance running and finishing.
Methods of teaching high start technique
On command: “To the start!” the student approaches the starting line, places his strongest foot
With his toe towards the line, without crossing it, he puts the other one back, resting his toe on the ground.
The shoulder and arm, opposite to the forward leg, are carried forward, the other arm
Pulled back.
On command: “Attention!” the student bends both legs so that the body weight
Distributed in the direction of the leg in front (the body is tilted forward).
On command: “March!” the student pushes off the ground with his front foot,
The swing leg (standing behind) is actively extended forward from the hip, arms work
Cross.
Methodological sequence of teaching the high start technique
- Starts while walking in an inclined position, performed at the teacher’s signal or when approaching a certain mark.
- Starts by “falling” from a standing position on two legs (on toes) and on one (push) leg.
- “Fall” starts from a position bent forward (inclined), hands down or on the knees.
- I.p. – stand in a wide step with a lean forward, the strongest (push) leg in front. The arms are half bent at the elbow joints, one in front, the other, the same one, extended forward
leg, laid back. Imitation of active extension of the standing leg from the hip forward in combination with cross work of the arms.
- High start from a standing position, placing your strongest (push) leg forward.
Methodical instructions.Training in running technique should begin from the start when the student has learned to run with maximum speed without causing stiffness. Make sure that at the start, students put their shoulder and arm forward, opposite the leg that is pointed forward. As you master the start, you need to increase the inclination of the body, bring it to horizontal and try to maintain the inclination as long as possible. Proceed to performing a start on a signal only after confidently mastering the start technique.
Technique teaching methodsstart with support on one hand (a type of high start)
Starting with support on one hand - a variant of the high start - is also used as an exercise that leads to a low start, the training of which begins in the 5th grade.
In contrast to a high start on the command: “Go!”, the legs here are bent more strongly, the body weight is transferred more forward. The hand opposite the leg extended forward touches the ground, the other, bent at the elbow, is pulled back.
On command: “Attention!” the weight of the body is transferred to the arm and pushing leg.
On command: “March!” The student pushes off the ground with his hand and both feet. The first steps should be taken with a large inclination, gradually decreasing it.
Methodological sequence of teaching the technique of starting with support on one hand
- Assuming a high start position with support on one hand at the command: “To the start!”
- Shifting the weight of the body forward with support on one hand and the leg in front, at the command: “Attention!”, return to the “Start!” position.
- Running from a high start with support on one hand without a signal.
- Run from a high start with support on one hand at the teacher’s signal.
Methodology for teaching low start techniques
A low start is the most common way to start sprinting, as it allows you to start running faster and develop maximum speed in a short period. To ensure comfort and strength of foot support, starting blocks or starting machines are used.
The most optimal way for school practice is to install starting blocks when the front block for the strongest (jerk) leg is installed at a distance of 1.5 feet from the starting line, and the rear block is installed at a distance of 1–1.5 feet from the front (or at a distance of the length shin from the front pad). The support platform of the front block is inclined at an angle of 45–60°, the rear one – at an angle of 60–80°. The width of the distance between the pads is usually equal to the length of the foot.
On command: “To the start!” the student steps over the starting line and
He stands so that the blocks are behind him. Next, the student squats,
Places hands on the ground, rests the foot of the strongest leg on the supporting platform
Rear pad. Then he lowers himself onto the knee of the leg resting on the back block, pulls his arms behind the starting line and places them close to it so that the support of the body rests on the hands, thumbs were turned inward, and the rest - outward (you can lean on your hands with bent fingers).
The elbows should be straight, but not tense, and the shoulders should fall slightly forward. The back should be rounded, but not tense. The head freely continues the line of the body, and the gaze is directed forward at a distance of 0.5–1 m from the starting line.
On command: “Attention!” the student tears off the knee of the leg resting on
The back block, from the ground, raises the pelvis slightly above the shoulders and serves
Torso forward upward. The weight of the body moves to the arms and in front
Standing leg. Move from the position “To the start!” to the “Attention!” position follows smoothly. Then you need to stop all movements, waiting for a shot or the command: “March!”
After a shot or command: “March!” the student takes his hands off the track and
At the same time it pushes off from the pads. The first one to come off the block
Behind standing leg, which is carried forward and slightly inward by the thigh.
To reduce the time and path of the foot from the block to the place where it is placed on the ground, the first step should be creeping, i.e. You need to bring your foot as close to the ground as possible.
Favorable conditions for increasing running speed in the shortest possible time are created due to a fairly sharp angle of take-off from the blocks and the inclined position of the sprinter’s body when leaving the start.
Methodological sequence of teaching the low start technique
1. Starts from various starting positions: from a standing position bent over, from a position lying bent over, from a position standing on your knees, from a position standing on one knee (swing leg), body straight, arms down.
2. Stand on a strongly bent pushing leg, torso horizontally, take the other leg (straight) back. The arms are bent, one in front, the other behind. From this position, start running, maintaining a horizontal position of the torso for as long as possible.
3. Tilts of the torso while walking. The front leg is bent, arms are lowered. At the teacher’s signal, a sharp movement forward with the head and shoulders. The leg standing behind, with an active movement of the hip, is carried forward along the shortest path, and the leg standing in front pushes the student forward with increasing effort, he takes a position as when running from a low start at the moment of leaving the blocks, and starts running.
4. Execution of commands: “To the start!” and “Attention!” without starting blocks. The teacher checks the correctness of the students’ starting positions and eliminates errors. Only after all students have mastered the starting positions can they move on to learning to run from a low start.
5. Running from a low start without pads (without a signal and at the teacher’s signal). Performing a low start without a start signal is necessary so that students can focus on the correct form and rhythm of the movements, and not on the speed and strength of the execution.
6. Installation of starting blocks.
7. Execution of commands: “To start!”, “Attention!” from the pads. Position on command: “Attention!” keep motionless for 2-3 seconds.
8. Pushing away from the starting blocks without landing on your hands. You can put a mat in front of the pads to soften the fall on your hands.
9. Standing long jump from a low start position from the blocks. Exercises 8 and 9 are performed to master the push-off technique.
10. Running from a low start from the blocks without a signal.
11. Running from a low start from the blocks at the teacher’s signal (command: “March!”, starting pistol shot, whistle). Students are instructed to quickly complete the first step.
Mistakes made when performing a low start
The head is thrown back because the student is looking in the direction of the finish line - the back arches.
The arms are not straightened - the center of gravity is shifted back.
The arms are supported at an angle - the weight of the body is excessively transferred back.
The back bends.
The student “sits” with his body tilted too far back.
The pelvis is raised very high - the legs are almost straight.
The student leans too heavily on his hands.
The straightening occurred before the legs made the first movement.
The swing leg rises excessively high.
Both arms are too far back.
Exercises to consolidate and improve low start technique
1. Run from a low start uphill from the blocks.
2. Running from a low start from the blocks using various signals that replace starting commands (for example: “Hop!”, “Run!”, etc.).
3. Running from a low start from the blocks with the delay of the command: “March!” after the command: “Attention!” for 3–5 sec.
4. Running from a low start from the blocks after performing a forward somersault.
5. Running from a low start from the blocks after a standing long jump.
6. From the “Start!” position throw medicine ball forward followed by a quick start, trying to catch up with the flying ball.
Methodology for teaching the starting acceleration technique
Starting acceleration is called running in the initial section of the distance after the start, where the student develops a speed close to maximum and gradually assumes a position characteristic of distance running in order to ensure a smooth increase in step length and, accordingly, running speed. At the beginning of the starting acceleration, the student must maintain a sufficient forward tilt of the body, but not excessive (to avoid falling). The better the child’s speed and strength qualities are developed, the more inclined he will be able to hold his torso in order to provide himself with favorable conditions for repulsion.
The most important task of the teacher when teaching starting acceleration– teach gradual straightening of the body.
Methodological sequence of teaching the starting acceleration technique
1. Running out from a low start under a “gate” made of rope, rubber band or high jump bars 1.5–2 m from the start line.
2. Running out from a low start “on the reins in a harness” overcoming resistance. The partner holds the starter with a long rubber band, a jump rope passed under the runner’s armpits.
3. Running out from a low start with resistance from a partner. The partner, standing facing the starter in a tilted position, one leg in front, rests his straight arms on his shoulders. As the runner runs out from the start, the partner continues to provide moderate resistance, running backwards.
4. Running from a low start (10–15 m) while maintaining an optimal torso tilt.
Methodical instructions.If the student 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 that limits the possibility of climbing. Good exercise To eliminate premature straightening of the runner from the start, the run begins from a high starting position with support from the hand and a horizontal position of the torso.
When teaching low starts, it is necessary to indicate to students during the first lessons that they do not start running before the signal - false start. In case of a false start, it is necessary to return the runners and draw their attention to the inadmissibility of false starts. It is recommended to give only one final signal. In this case, the students take, without a command, a pose taken at the signal “Attention!” Low start on a signal is used in classes after mastering the correct movements. The number of repetitions can range from 3 to 15.
Methods of teaching distance running technique (straight)
Feeling that the running speed has approached the maximum possible and it becomes uncomfortable to run further while bending over, the runner gradually straightens his torso and runs along the distance, trying to make running movements freely, without tension. Correct foot placement: forefoot – toe.
During the most important phase of sprinting - push-off - the student, with a powerful push-off, straightens the pushing leg at the hip, knee and ankle joints. At the same time, effective repulsion is facilitated by the energetic forward-upward extension of the hip of the swing leg. In the unsupported flight phase, the leg, which has completed the take-off and was initially moving back and up, bends at the knee and continues to move forward and up. At the same time, the swing leg is vigorously extended, lowered down and placed on the ground. An elastic stance of the leg is ensured by landing on the forefoot and some bending of the leg at the knee joint. This allows you to soften the force of impact on the ground and reduce the braking phase of the support.
A slight tilt of the torso forward while running along the distance is maintained. At the moment of repulsion, the lower back should be slightly arched and tense. Arms bent at the elbows move forward and backward freely and energetically in accordance with the rhythm of running steps.
Methodological sequence of teaching distance running technique (straight)
1. Walk with your hips raised high, hands on your waist, keep your torso straight.
2. Running with high hips:
a) standing still in a rest position at different angles;
b) in place without support, hands on the belt;
c) with a slight advance, hands on the belt. The thigh rises horizontally and supporting leg at this time it fully straightens;
d) with “throwing” the heel under the thigh and simultaneously raising the knee up.
3. Mincing running (exercise helps to master straight planting of the foot and full straightening of the leg at the knee joint:
a) in place with support;
b) without support;
c) with slow progress.
4. Mastery of linear movement:
a) running along a “corridor” (narrow path) 20–30 cm wide, made of a rubber band, cord or twine;
b) running in a straight line 5 cm wide, feet placed along the line and parallel to it;
c) running on gymnastic benches.
5. Jumping from foot to foot. This exercise develops long stride, correct position after repulsion and the subsequent flight (the body is held vertically, with a slight tilt forward, arm movements are like when running). At the moment of repulsion, the leg is completely straightened, and the other, bent at the knee joint, is carried forward upward.
6. Jumping from foot to foot with the transition to running along the distance.
7. Running on straight legs (exercise “Scissors”) by bending and extending the legs in ankle joints. Moving forward with minimal bending of the leg at the knee joint.
8. Running for a distance of 10–15 m with a high hip lift – switching to running from foot to leg for a distance of 10–15 m – switching to running for a distance of 20–30 m.
9. Run at an even, calm pace with the foot placed on the front part, increasing speed at the teacher’s signal (command, whistle, clap).
10. Running with acceleration. The speed increases as long as freedom of movement and its correct structure are maintained.
11. Timed run on the run (20 m, 30 m).
Methodical instructions.First, you need to teach free running by inertia along a straight distance 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.
It is necessary to reduce the duration of free running by inertia gradually, as you master the art of switching the intensity of effort when running.
The list of exercises and their dosage are selected for each student, taking into account shortcomings in running technique. All running exercises first performed by each individual. As the running technique is mastered, the exercises are performed in a group. When running with acceleration, you need to gradually increase the speed, but so that the student’s movements are free. Increasing speed should be stopped as soon as excessive tension or stiffness appears.
When you reach maximum speed, you cannot stop running immediately, but you need to continue it for some time without making maximum effort (free running). The free running distance increases gradually. Accelerated running is the main exercise for teaching sprinting techniques.
All running exercises must be performed freely, without unnecessary stress. When performing high hip runs and mincing runs, do not recline top part torso back. When running with shin strain, you should avoid leaning forward. The number of repetitions of the recommended exercises is set depending on physical fitness students (3-7 times).
Technique teaching methodshand work when running short distances
Particular attention should be paid to teaching the correct use of hands when sprinting. Incorrect, constrained hand work affects the overall running technique and leads to a noticeable decrease in short-distance running results. Vigorous, relaxed arm movements help increase leg speed.
When running, the arms are bent at the elbow joints, the shoulders are slightly lowered, the hands are relaxed; fingers are bent thumb touches the middle of the index finger.
The movements of the arms are performed in the same rhythm with the movements of the legs forward and slightly inward, and when moving backward, slightly outward.
Methodological sequence of teaching hand techniques
when running short distances
1. I.p. – one hand is on the belt, the other is bent at the elbow joint, as when running. Movements with a bent arm at a slow pace in shoulder joint. When moving forward, the hand is brought out to the level of the chin, when moving back - all the way. The same thing - with the other hand.
2. I.p. – put one leg forward, arms bent, as if running. Perform running movements with both hands. Combine muscle tension shoulder girdle and hands with their relaxation. The teacher gives instructions: “Tense”, “Relaxed” - so that the children feel the difference in the condition of the muscles and learn to perform movements with their hands in a relaxed manner. The same goes for walking, slow and running fast.
3. Hand movements - as when running from starting position: one leg is in front, the other is behind, the torso is slightly tilted forward, the arms are bent at the elbow joints.
4. The same at a different pace.
5. Running movements with the arms with gradual straightening of the torso from the starting position, bending forward.
6. Standing on slightly bent legs, hold the ends of the rope thrown over your neck and shoulders with your hands. Movements with your arms, as if you were running.
7. Run at a slow, medium and fast pace with an emphasis on proper hand function.
Methodical instructions.Perform exercises 2–6 in series of 10–15 seconds, no more. Long execution exercise causes fatigue in students, which leads to unnecessary movements of the head and torso.
Technique teaching methodsrunning around the corner
When running around a turn, the torso leans slightly to the left to overcome centrifugal force. For better stability, the left foot is placed on the track turned outward, and the right foot turned inward. The range of movement of the right hand is wider than that of the left. In this case, when moving backward, the right arm is moved slightly to the side, and when moving forward, it is moved more inward. When running from a low start, to increase the distance run in a straight line, the blocks are installed at the outer edge of the track.
Methodological sequence of teaching the technique of running around a turn
1. Run in a circle with a diameter of 40–50 m, gradually reducing its radius (bringing it to 10–15 m), at different speeds. It should be noted that as the turning radius decreases and running speed increases, the torso tilt increases.
2. Running in a straight line entering a turn. When approaching a turn, to overcome the centrifugal force, you need to smoothly tilt your torso to the left and slightly turn your feet in the same direction.
3. Run around a turn and then enter a straight distance.
4. Running from a high and low start around a turn.
Methodical instructions.You need to run freely when the track turns. The turning radius should only be reduced when sufficient correct technique running on a large radius turn.
When running while entering a turn, it is necessary to teach children to begin tilting the body towards the center of the turn, anticipating the occurrence of centrifugal force. The exercises are repeated depending on the preparedness of the students (3-8 times).
Technique teaching methods finishing
Finishing is the runner's effort in the last meters of the distance. The run is considered finished when the runner touches the imaginary finish plane with any part of the body. The runner will be the first to touch the ribbon (thread), stretched at chest height above the line marking the end of the distance. To touch it faster, you need to make a sharp lean forward at the last step, throwing your arms back. This method is called the "chest throw".
Another method is also used - shoulder finishing, in which the runner leans forward while simultaneously turning sideways towards the finishing ribbon so as to touch it with his shoulder.
Methodological sequence of teaching finishing techniques
1. Standing in a step, put your left (right) leg forward, arms down. Take a step forward with your torso quickly tilted forward and your arms moving back.
2. Bend forward with arms moving back when walking.
3. Bend forward on the ribbon with your arms moving back while running slow and fast.
4. Bend forward onto the ribbon with shoulder rotation in slow and fast running individually and in groups.
5. Throw the chest forward onto the ribbon in small groups of 3-4 people at an accelerating run. Each runner must run at the same level as the others (without overtaking them), and 6–8 m before the finishing ribbon, at the teacher’s signal, speed up their running in order to try to touch the ribbon first.
When teaching schoolchildren how to finish, it is important to teach them to finish their run not at the finish line, but after it. For successful training, you need to carry out exercises in pairs or groups of 3-4 people, selecting students of equal strength or using a handicap (handicap).
Methodical instructions.When teaching finishing with a throw to the ribbon, you need to develop the ability to show the willpower 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 carry out exercises in pairs, selecting runners of equal strength, or using handicaps.
Exercises to consolidate and improve short-distance running technique skills
In athletics lessons, to consolidate and improve these skills, it is advisable to use special running exercises (SBE), in which the main load falls on the muscles actively involved in the work. It is important to maintain freedom of running movements, perform them at maximum speed, but at the same time strictly monitor compliance with running technique.
To consolidate and improve it, as well as to develop speed, the following running exercises can be used:
1. Run for a distance of 10–15 m with a high hip lift, followed by a transition to free running.
2. Running by jumping from foot to foot with gradual increase pace and transition to free running (20–30 m).
3. Alternate running with small, but fast and free steps.
4. The same (10–20 m) with the transition to free running.
5. Running with acceleration to maximum speed and subsequent transition to free running (by inertia).
6. Variable running with several transitions from maximum pace to running by inertia.
7. Running on the run for 10–20 m with tasks:
a) perform running steps as often as possible;
b) run with the least number of steps (per stride length).
8. Running from a high, low start on command with the transition to running over a distance (20–30 m).
A good effect in mastering the structure of running movements is achieved by performing them without the help of hands, as well as in switching mode - with and without the use of hands.
Methodical instructions.Sprinting technique is best improved by running at a steady pace with partial intensity; in running with acceleration, in which the speed is brought to maximum; when leaving the start with different intensities. The desire to run at maximum speed with unmastered technique and insufficient preparedness almost always leads to unnecessary stress. To avoid this, at first you should preferentially run at 1/2 and 3/4 intensity, since with light, free, relaxed running it is easier for the athlete to control his movements.
With each subsequent session, your running speed should increase. But as soon as the student feels tension, tightness of muscles and coherence of movements, the speed should be reduced. As a result of improving skills, unnecessary stress will appear later, the child will achieve everything higher speed running, performing movements easily and freely.
You need to constantly monitor your low start technique. Special attention it is necessary to focus on reducing the reaction time to the start signal, while avoiding premature start of running. It is mandatory to signal the return of students if someone starts running before the signal.
When describing how to teach short-distance running techniques, the number of repetitions of each exercise for one lesson is indicated. If more exercise is included, the dosage should be reduced.
Pedagogical control
Typically, running 30, 60 or 100 meters (depending on the age of the students) allows you to evaluate the quality of speed. The test is best done on sports ground either in gym appropriate sizes. If running is carried out indoors, then you need to provide space for braking and stopping. The race is carried out from a low start after a preliminary 5-7 minute warm-up. The time taken to overcome a given segment is recorded in seconds with tenths and hundredths. A stopwatch is used to record the result. When testing outdoors, do not run during or immediately after rain, or in too hot or, conversely, too cold weather. Clothing should be light and comfortable, not restricting movement. Running time is measured in seconds.
Running is one of the natural processes physical activity. The choice of start is of great importance, since a high one is considered, from a strategic point of view, more acceptable compared to a low one.
Use of this item
Using the high start technique, it is possible to achieve the maximum possible speed over a short distance. Besides that this type used in athletics as a separate start, it is also used as an exercise in preparation for a low start.
The last sports technique is used during relay races, short-distance races and sports games in physical education lessons.
At what distances is high start used? According to the competition rules, it is used for two teams at medium and long distances.
Features of initial training
Before you start learning the technique of performing a high start, you can run out of a “falling” position. To do this, the athlete rests on his feet, shoulders in front, without any bending in the hip joints. This position shows the "fall" forward, after which the start begins.
During initial training it is necessary to carry out a detailed analysis of each starting team with an unlimited number of repetitions. The first training sessions from a high start position involve running a 15-20 meter race. Subsequently, the distance increases to 30-40 meters.
Mastering the technique of performing a high start
Before giving commands, the athlete must be at a distance of 1.5-2 m from the start line. When commanding “Go to the start”, the athlete places the starting leg forward with the foot, while the toe is placed directly in front of the starting line.
The other leg, which is the fly leg, moves half a step back, resting on the front half of the foot. The feet are placed so that they are parallel to each other along the trajectory of movement. The start is carried out in a relaxed state of the muscles.
With the “Attention” command, the athlete transfers his body weight to the other leg, his legs bend at the knees, his torso goes forward, his arms bend at the elbows, and the arm opposite the pushing leg is brought forward. Or bent arm can be lowered down while in a bent position.
Start of movement
After the “March” command, the athletes start. In this case, the basic leg used in running is the fly leg, which is bent at the knee. The high start technique involves starting the movement with an active movement with an emphasis on the swing leg.
The first steps are performed by placing the feet elastically under the body, while the starting inclination is not lost. This helps the athlete gain the maximum possible speed.
Subsequently, the body straightens and the step length increases. When the distance exceeds 400 m, the “Attention” command is not given, but when teaching the high start technique, you need to alternate the use of three and two commands.
When running at a distance of 800 m, which involves running the first 100 m along your own track, there is a starting acceleration, which goes on a path of 15-20 m, and active running, which goes on until the moment when the athlete runs out onto the common track. Active running is characterized by a higher speed compared to running on a common track, where the speed is evened out.
A high start in athletics can be done using a support or without using it.
Starting run
It has two parts: rolling and power. During the first type of takeoff main job performed with the foot and knee. The legs follow the “falling” body. The foot and knee extensors push the body forward. After the push-off occurs, the leg is picked up by the thigh, which helps the foot to come to the track at the same time as the pelvis. The advantages of this type are that starting requires a minimum of effort, resulting in an increase in step frequency.
But when sprinting over short distances, the hip does not come forward, especially in beginner athletes, and effective pushing is not possible.
With the power type of run-up, the main work is done by the back of the thigh and foot. The foot is placed on a support in front of the center of mass. When you run, your muscles immediately turn on. back surface hips. In this case, the body is still supported in an inclined position. This type provides a powerful take-off and a good transition to running over a given distance. But at the same time, there is a high probability of damaging the muscles of the back of the thigh. This type involves powerful charging of the spring at the start with different hand placements. Mainly suitable for short distances.
The rolling type of run-up can be used for long sprints and works best with a narrow arm spacing.
Basic mistakes when issuing the “Start” command
The forward bend is greater than necessary, which pushes the shoulders beyond the starting line. This error makes it possible to leave the start line even before the “March” command. At the same time, the load on the pushing leg increases due to the fact that it holds the torso. In this regard, with the “March” command, the athlete spends extra effort on being able to start the race.
The knees are bent more than necessary. This error leads to the fact that the athlete will need to make extra efforts to get a quick start. In this case, there is an overexpenditure of effort and loss of time at the very beginning.
The shoulders may be tilted back or the torso may not be tilted but supported upright. This error leads to the fact that the first steps will be quite short due to the fact that the movement is directed upward, and not forward. The maximum possible speed of movement is achieved with a delay from other athletes.
Basic mistakes when issuing the “March” command
The swing leg lifts too high during the first step. This mistake causes the first step to be short, which will slow down progress.
The head rises up too quickly and sharply. As a result of this error, the body abruptly goes into vertical position. The first steps are very short. The movement is mostly directed not forward, but upward.
The arms are raised too high, the shoulders are too tense. The arms are overextended and transfer part of the tension to the legs, running movements become convulsive, which leads to unnecessary expenditure of energy and strength at the beginning of acceleration.
Fixing errors in the “Start” command
We present the error corrections in the order they were written in the previous sections of the article.
We correct the first mistake by straightening the torso and slightly raising the head.
To correct the following error, you also need to raise your head, in addition to this, you need to slightly straighten the bend of your legs and raise your arms.
To correct the third mistake, tilt your shoulders forward a little and lower your chin. We focus our gaze on a point located at a length of 3-5 m from the starting line.
Fixing bugs in the "March" command
We correct the first mistake by placing the foot parallel to the treadmill and making sure that it moves forward rather than upward.
The second mistake when running from a high start is corrected by lowering the chin to chest level.
When making the third mistake, you need to lower your hands below your hands and relax your shoulders.
Exercises for teaching the described technique
Learning the high start technique involves performing a number of exercises.
First, you need to learn how to take the starting position when voicing the commands “To start” and “Attention” under the guidance of a coach.
The next exercise involves doing the first exercise yourself.
Continuation of training is that the beginning athlete should be inclined, the torso is parallel to the platform, the emphasis is placed on the wall 1 m +/-20 cm from it. The knee is touched strongly bent leg breasts The legs alternate as the workout progresses.
The fourth exercise is performed in a high start position. In this case, an imitation of moving the swing leg forward is carried out. By doing this exercise hand movements are also developed.
The fifth exercise involves taking a position, standing on your toes, from which a “fall” occurs. When you completely lose balance, you need to take a quick step and move your hip forward and up, accompanying all this with active movements of your arms.
The sixth exercise is the final one. It is carried out together with a partner, who must provide resistance, and the athlete must overcome it. The run is carried out at a distance of 10-15 m. The athlete must take a position leaning forward, while resting his unbent arms on the shoulder of a moderately resisting partner.
Rules for the race
How is a high start performed? We have already found out that mainly high starts are used in long and medium distance races. After the signal to start the race, participants immediately take a high start position, without moving or touching the starting line or stepping beyond it.
The lanes along which athletes will run are allocated in advance by drawing lots, and athletes should not change lanes or occupy other people's lanes. During the general start, places along the starting line are distributed according to the protocol.
If the athlete begins to move before the command “March” is sounded, or even tears off a limb or loses balance, he is counted as a false start. It is also counted if previous commands are not completed within a reasonable time. The athlete receives a warning and confirms acceptance by raising his hand. If the number of false starts exceeds one, the athlete is removed from the competition.
Finally
Thus, the high start technique requires the fulfillment of a number of conditions, the main of which are:
- During the first step, the swing leg should move vigorously when the swing arm is pulled back, the first steps should be accompanied by short and quick swings of the arms;
- when accelerating, the gaze is directed forward to the treadmill;
- the torso at the start must have an angle of inclination equal to or greater than half a right angle;
- the head should be held straight, the back should not sag in the lower back;
- The inclination of the torso should decrease gradually at the very beginning of the distance;
- The step length increases with active hip extension, which must be applied up to the first 15 steps, after which you switch to a steady run.
We analyzed the technique of the high start exercise.
