Sprinter starting position. Short distance running: technique, tactics, training. Teaching the technique of running on a turn

Sprinting is characterized by short-term work of maximum intensity. The short-distance running technique is characterized by placing the foot on the ground and subsequent footwork, the position of the torso and head, the movement of the arms, the frequency and length of the step. Structurally, the short-distance running technique consists of four sequentially connected phases:

Start position and start;

Starting run (acceleration);

Distance running;

Finishing.

Start position and start. Sprinting can start from a low start or from a high one. This allows you to quickly start running and reach maximum speed in a short period. In this case, the high start is used as one of the types of starts and as a preparatory exercise when teaching low starts. In addition, it is widely used in physical education lessons during relay races, outdoor games and mass short-distance races.

High start technique: the strongest leg is put forward, with the toe close to the starting line, the other is moved 1.5 - 2 feet back from the line, while the feet of both legs should be parallel or slightly turned inward and be no more than a foot's width apart from each other.

At the “Attention” command, the weight of the body is transferred to the forefoot of the leg standing in front, and the other leg rests its toe on the ground. Both legs bend slightly at the knees, the torso leans forward (the head and shoulders are slightly lowered), the arms are bent at the elbows, and the arm opposite the extended leg is brought forward (you can bring it closer to the surface of the treadmill), and the other arm is pulled back . Maintain maximum relaxation of the muscles involved in taking the starting position.

On the command “March!” running begins with a wide and fast swing of the arms with a simultaneous and energetic push off with both legs. Having completed the push-off, the leg standing behind is quickly carried forward by the thigh - upward, bending strongly at the knee joint. The leg in front completes the push-off with a powerful extension. Without fixing this position, the forward leg quickly lowers onto the treadmill with the front of the foot, the other - at this moment, bending at the knee joint, quickly moves forward - up, and then the cycle repeats. The take-off run (acceleration) phase begins.

To teach the high start technique, a number of exercises are used that are performed in a certain sequence.

Exercise 1. Carrying out the starting position according to the commands “To start!” and "Attention".

Exercise 2.

Exercise 3. Standing in an inclined position, the torso is parallel to the surface of the platform with an emphasis on the wall 80 - 120 cm from it, alternately vigorously moving the strongly bent leg forward until the knee touches the chest.

Exercise 4. Standing in a high start position, imitation of the active forward movement of the leg standing behind in combination with the movement of the arms.

Exercise 5.“Fall” starts from a standing position on your toes. At the moment of final loss of balance, take a quick step with an accentuated movement of the hip forward - upward with an active swing of the arms.

Exercise 6. In pairs - running, overcoming the resistance of a partner, in segments of 10 - 15 m. When performing this exercise, the practitioner from a position, leaning forward, rests his straight arms on the shoulder of the partner, who provides moderate resistance.

Low start technique. When starting low, it is advisable to use a starting stop or blocks for better support with your feet. Depending on the length of the body and the characteristics of the runner’s technique, the front block is installed at a distance of 1 - 1.5 feet from the starting line, and the rear block 1.5 feet from the front. When taking the start, the runner places his hands on the track behind the start line, rests the foot of one foot on the support pad of the rear block, the other foot on the front block and lowers himself onto the knee of the leg standing behind. After this, the hands are placed behind the starting line as close to it as possible at shoulder width or slightly wider and rest on the thumb, index and middle fingers. The arms are straightened at the elbows, the head is held straight, the body weight is partially transferred to the arms, the head is lowered down (Fig. A).

At the “Attention” command, the runner raises the pelvis above the shoulders by 20–30 cm, but does not fully straighten the legs at the knee joints. On the command “March!” The starter pushes off energetically with his legs and performs quick movements with his arms bent at the elbows. Repulsion is made at an angle to

path. Exit from the start should end with an energetic and quick push off from the first block with the active movement of the second leg forward. The take-off run (acceleration) phase begins - fig. B. Sequence of teaching the low start technique.

Exercise 1. Execution of the starting position according to the commands “To start!” and "Attention". Hold position Fig. B

for 5, 10, 15 seconds.

Exercise 2. Repeated execution of the starting position by students independently.

Exercise 3. Jumping from the blocks in a deep squat position without a command and on command.

Exercise 4. Repeated execution of actions on the commands “Start!”, “Attention”, “March!”.

Exercise 5. Repeated starting from various starting positions (supporting on hands).

Starting run (acceleration). The effectiveness of the starting run depends on the developed power and rational movement technique, the elements of which are:

Tilt of the torso forward;

Full straightening of the leg when pushing off at the beginning of the run;

Changing the length and frequency of steps;

Smooth transition from the starting run to running along the distance.

The starting run is performed during the first 10–15 running steps. The length of the steps increases gradually, with the first step from the start should be approximately 3 – 3.5 feet long, and each subsequent step should increase by 0.5 feet. During the starting run, the structure of movements changes significantly. If in the first 2–4 steps the main role is played by speed and force of repulsion, then in subsequent steps the pace, that is, the frequency of steps, takes on the leading role. The torso gradually straightens, arm movements reach maximum amplitude, and at the 14th – 15th running step, the torso is finally straightened and the transition to running along the distance occurs (see figure).

When teaching the starting run technique, much attention should be paid to special exercises aimed at strengthening the muscles involved in the starting run.

Exercise 1. Running from a low start under

"horizontal obstacle" located

at a distance of 2 - 3 meters from the start line

(see picture).

Exercise 2. Running from a low start “in harness” overcoming resistance. The partner holds the starter with a long rubber band placed on the chest and passed under the runner’s armpits.

Exercise 3. Running from a high start, overcoming the resistance of a partner. The partner, standing facing the starter, one leg in front, rests his straight arms on his shoulders, while he provides moderate resistance, after 6 - 10 running steps, removes his hands from his shoulders, quickly moves to the side, allowing free running.

Exercise 4. The same, but run from a low start.

Exercise 5. Running from a low start along special marks while maintaining an optimal torso tilt. The first mark is at a distance of 3 - 3.5 stops from the front block, each subsequent mark is 0.5 stops further.

Exercise 6. Running from a low start through medicine balls placed in the first five to six steps, taking into account the increasing length of steps. The balls are placed in places that define the middle of the running step; the ball is not placed on the first step.

Exercise 7. Running from a low start 10 - 15 m while maintaining an optimal torso tilt.

When teaching the starting run technique, the following circumstance must be taken into account. When taking their first steps after starting, many students straighten up prematurely. This depends not only on the technique of running from the start, but also on the level of development of speed and strength qualities. Therefore, if students are not sufficiently prepared, premature straightening of the body should not be considered as a mistake in the starting run (acceleration) technique.

Running the distance. The speed of running over a distance largely depends on the rational form of movement, the ability to run without excessive stress, the frequency and length of steps and the level of speed endurance.

There is no clear boundary between the starting run and running along the distance, since this transition must be performed smoothly, without sharp straightening of the body and without changing the rhythm of running steps. Having gained maximum speed, the runner strives to maintain it throughout the entire distance.

An important element of running is active pushing (rear push), combined with an advanced push and a quick forward upward movement of the swing leg, strongly bent at the knee. In the vertical phase, the foot almost touches the track with the heel, the supporting leg is bent at the knee, and the torso is slightly tilted forward. During the flight phase following the push, the fly leg actively lowers down and straightens at the knee joint, meeting the track with the front of the foot, and the push leg bends and is actively pulled towards the fly leg.

When running along a distance, the arms are bent at the elbow joints at approximately an angle of 90º, while the angle of flexion of the arm in the elbow joint during running changes slightly: when moving the arm forward it decreases, when moving backward it increases. Movement of the arms should be free and not accompanied by movement of the shoulders. The frontal axis passing through the shoulder joints should move together with the arms around the spinal column, which provides better pushing and relaxation, that is, moving the arm forward should be accompanied by moving the shoulder of the same name forward and pulling the other one back (see figure). The success of running largely depends on the ability to run easily, freely, relaxing those muscles that are not currently actively involved in work.

The pace of movement and the nature of running also depends on the correctness of hand movements. Active and frequent work with your hands allows you to maintain the frequency of your leg movements (steps), and at the same time your running speed. Based on this, teaching the technique of distance running is carried out in the following sequence: first, the technique of arm movements is studied, and then the legs.

Sequence of teaching hand movement techniques.

Exercise 1. In the basic stance or with one leg forward, arms bent at the elbow joints at an angle of 90°, perform quick movements with your arms as if running.

In this case, it is necessary to control the position of the shoulders and the movement of the elbows back. A typical mistake is to perform the exercise tensely: the shoulders are raised, the fingers are convulsively straightened or tightly clenched into a fist. To eliminate this, instructions are given to relax the muscles of the arms and shoulder girdle. If the trainees cannot immediately correct this error, then it is proposed to do the following: the trainees strain the muscles of the shoulder girdle and arms to the utmost, and then a command is given to relax the muscles and continue movements freely, without tension. During the exercise, several instructions are given: “tense”, “relaxed”. Then the exercise is repeated in walking, slow and fast running. Repeated performance of the exercise leads to the formation of the ability to relax muscles.

Exercise 2. Bend your torso forward, perform arm movements as if running, with gradual straightening of your torso.

Exercise 3. Place one leg (the strongest) forward, the other behind, perform movements with straight arms with a large amplitude, with a gradually increasing frequency with a slight reduction in amplitude.

Exercise 4. I.p. the same as when performing the previous exercise, perform movements with straight arms with a large amplitude, alternating with work with bent arms, but with maximum frequency and reduced amplitude.

Exercise 5. Run at a slow pace, maintaining the required angle of arm bending and correct posture.

Sequence of teaching leg movement techniques.

Exercise 1. Walking with a high hip lift. Hands are on the belt or lowered down, the torso is straightened (do not tilt).

Exercise 2. Running with a high hip lift, maintaining correct posture and fulfilling the following requirements: the angle between the thigh and torso is no more than 90º; lower and place your foot on the forefoot faster; maintain a high frequency of leg movement; stay higher on the foot (do not fall on the heel); place the foot elastically.

This exercise can be performed standing still in a support position at different angles or without support, as well as moving forward.

Exercise 3. Mastering straightness of movement, planting your feet without turning your toes. To do this, perform the following exercises: running along a narrow path 20–25 cm wide; running in a straight line wide.

Exercise 4. Jumping running. This exercise helps increase stride length. During the push-off period, the leg is completely straightened in all joints, and the other leg, bent at the knee joint, is carried forward - up, the torso leans slightly forward, the arms are bent at the elbow joints at a slight angle and carry out movements in a coordinated manner, as when running.

Exercise 5. Running with high hip lifts for a distance of 10 - 15 m with the transition to running with acceleration.

Exercise 6. The same, but the exercise is performed in a straight line wide.

Exercise 7. Running in jumps of 10 - 15 m with the transition to running with acceleration.

Exercise 8. Running with the foot on the front part (mincing running).

Exercise 9. Running with the foot placed on the front part (mincing running) at a smooth, calm pace with the transition to running with acceleration from a certain mark or at a signal.

Exercise 10. Running with acceleration (gradually increasing speed). Running speed increases as long as freedom of movement and its correct structure are maintained.

Exercise 11. Accelerated running for a distance of 20, 30 m from walking or slow running.

Finishing. The finish line is run at maximum speed without special throws or jumps on the ribbon. In case of intense competition (when the strengths of the participating athletes are equal), when finishing, you can tilt your torso or turn your shoulder forward, and you need to finish not on the ribbon directly, but 0.5 m behind it, so that the speed when crossing the finish line does not decrease.

Sequence of teaching finishing techniques.

Exercise 1. Finishing with the chest. Moving in steps towards the extended finishing tape or an imaginary vertical plane emanating from the finish line, you must take the last step quickly and tilt your torso forward.

Exercise 2

Exercise 3. Finishing with the shoulder. The beginning of the movement is the same as in the first exercise, but when taking the last step, it is necessary to tilt and turn the torso and send the shoulder opposite the front leg forward to the finishing tape.

Exercise 4. The same, but when moving slowly.

Exercise 5. Running from the start over a segment of 30 - 40 m followed by finishing.

Sequence of improving short-distance running technique.

To improve, it is advisable to use running exercises, in which the main load falls on the muscles actively involved in the work. First of all, there should be special running and exercises with transition to running. The main requirement when performing exercises aimed at improving running technique is maintaining the freedom of running movements performed at maximum speed. In addition, various types of game exercises, games and relay races can be used.

– usually aimed at starting movement and quickly increasing speed. Starting actions begin to cover all distances in cyclic sports, as well as the beginning of movement in sports games, martial arts and other sports. Starting actions consist of the following components: 1) starting positions; 2) starting movements; 3) starting acceleration.

Starting positions – these are the initial poses for subsequent movement, which provide the best conditions for the development of starting acceleration. Starting actions (when starting from a place) begin from the starting position. It is usually determined by the competition rules and corresponds to the biomechanical requirements arising from the starting tasks.

The starting action ensures that, with the athlete’s first movement, acceleration of the body’s GCM in a given direction occurs. To do this, the projection of the GCM of the body onto a horizontal surface should be close to the front boundary of the support area (by command “attention”). Leaning your body helps you push forward more, which is why sprinters start from the blocks and start low. The torso inclination of the strongest sprinters ranged from 12 to 20˚. The location of the CG in the starting position as close as possible to the starting line turned out to be the factor most closely related to the time required to cover the first 5.5 meters.

The joint angles in the starting position must correspond to the individual characteristics of the athlete, his speed-strength readiness and the conditions of the starting action.

Starting movements – these are the first movements from the starting position, which provide an increase in speed and the transition to the subsequent starting acceleration. At the start, the body's central mass has an acceleration due to muscle efforts. As internal forces, they are directed in opposite directions: forward upward, accelerating the moving links, and backward downward, pressing the supporting links.

Drawing. Starting force and its moment (s)

During the first starting movements, the acceleration is the maximum possible, and then, as the speed increases, it correspondingly decreases and becomes equal to 0 when the distance speed is reached.

Starting acceleration– ensures an increase in speed to the maximum possible at sprint distances, and at other distances to the speed required for a particular athlete to move at a given distance.

In this regard, acceleration in a sprint is carried out over a greater distance and for a longer time (up to 3 - 4 s.) than at longer distances, where the task of the starting acceleration is to achieve the optimal speed for a given distance and a particular athlete. Therefore, the longer the distance, the starting acceleration is carried out over a shorter period and, accordingly, in less time.

During the starting acceleration, from cycle to cycle there is a change in the system of movements from starting to optimal for a given distance. For example, in sprinting this manifests itself in an increase in the length of steps and a decrease in the overall tilt of the body. All starting actions are distinguished by particular features of movements, depending on the type

Short-distance running stands out among other athletics disciplines for its features - increased intensity of loads, the ability to coordinate one's movements in a timely manner and the ability to gain high speeds in the shortest possible time. The most common way to overcome sprint distances is to run from a low start, which allows you to develop maximum speed over a short period.

Features and types of low start

When competing in short distance running, up to 400 meters, the athlete uses a low start technique. The starting position will depend on the individual physique of the sprinter. To ensure firm foot support and comfort, special starting blocks are used.

There are several varieties of the low start technique - regular, narrow and stretched. A normal start assumes a position of the feet in which the distance from the first block to the starting line is one and a half to two feet of the athlete, the same distance will be from the second block to the first block. Beginner runners are advised to use a setup based on their shin length.

With a narrow start, the distance from the first block to the starting line will be the same as with a normal start, and between the blocks it will be 2 times less (up to half a foot). With a stretched start, there will be 2-3 feet from 1 block to the start line, and 1.5-2 feet between the blocks. During a low start, the fly leg rests on the front part of the starting block, the other second leg rests on the back part. In this case, the foot should touch the ground only slightly with the toe, but rest very firmly on the starting block.

How successfully an athlete will perform one or another type of start directly depends on his muscle strength of the lower extremities and ability to respond to a signal. The distance between the axes of the pads is 15-25 cm.

Technique for sprinting from a low start

Running from a low start over short distances takes place in several stages, at each of which it is necessary to observe a certain technique, on which the success of the competition will directly depend.

Start of movement

When the command “Go to start” is given, the runner must rest his feet on the blocks, and put his hands on the starting line, while he must lower himself onto the knee of the leg located behind. This position is called “five-support”. The head is positioned parallel to the body, the back remains level (for some athletes it is more convenient to bend it slightly). Your arms should be straightened at the elbows and positioned slightly wider than your shoulders.

The gaze should be directed to a point that is located a meter behind the starting line. The hands should be supported by the index and thumb, and the hand itself should be positioned parallel to the starting line. The feet rest on the surface of the starting blocks, while the toe part of the sneakers touches the treadmill.

During the “Attention” command, the athlete must lift the knee of the back leg from the support and raise the pelvic area approximately 10 cm above the level at which the shoulders are located. At the same time, your shoulders should move slightly forward, beyond the starting line, and rest on the blocks and hands. The angle at which the legs bend at the knee joints is of utmost importance. Between the thigh and shin of the leg that rests on the front block, the angle should be 95-100 degrees, and between the thigh and shin of the back leg - 112-139 degrees. The angle between the body and the thigh of the front leg should be 18-26 degrees. During low launch training, wooden slats or a protractor are usually used to select the correct angles.

When a runner gets ready to start, he should not strain too much and be constrained. At the same time, he needs to show maximum concentration - to be like a compressed spring, ready to start moving at any moment.

With the starting signal, the runner quickly pushes off the block with his back foot and from the starting line with his hand, and begins to move forward. The swing movement of the rear leg begins simultaneously with the push-off from the block with the front leg. At the same time, the leg in front should sharply begin to extend at the joints. At the same time, the arms move simultaneously, and the frequency of their movement should be higher than the frequency of the legs, so that the athlete performs the first steps most actively.

The feet are pushed off the blocks at an angle of 45-48°. The first step is taken with the angle between the hips equal to 90 degrees. This will allow you to take a low position when pushing off with a pushing leg, and also more effectively control the vector of body movement.

At the moment of start, you should remember that if the body and head are positioned incorrectly, then errors in further movements cannot be avoided. If the head is too low and the pelvis is too high, the runner will have difficulty straightening up at the start signal, and may even fall if he suddenly starts to straighten up from this position. If the pelvis is too low and the head is too high, the lift will be made too early, and this will lead to a loss of speed during the starting acceleration.

Starting acceleration

At this stage of the race, the athlete runs 15-30 meters (this depends on the abilities of the runner). Its main task is to quickly gain maximum running speed. In order for the first steps from the start to be completed correctly, you need to push off strongly and start moving quickly. You need to run the first few steps with your body tilted, and from the fifth step you should gradually begin to lift your torso. Graduation is very important, since with a sharp rise it will be difficult to achieve the optimal effect from the start of the movement and the starting run. Proper leaning involves lifting the hip at a 90° angle to the straightened front leg, with the greatest effort being applied to point the hip forward rather than upward.

In the first steps, you need to put your swing leg back and down in order to forcefully push your body forward. The power of the next repulsion will depend on this movement. The first step is performed with maximum power and speed - this will allow you to set the required initial speed. Since the body is inclined, the stride length during the starting acceleration is about 120 cm. There is no need to reduce this length, because an equal stride frequency will provide increased speed.

At the beginning of the movement, the runner’s center of gravity should be in front of the support point, and with subsequent steps it should be on a par with the runner. At this time, the torso straightens and assumes a position that will be maintained throughout the entire distance race. Along with increasing speed, you need to reduce the acceleration value, up to 30 meters of distance - by this time the speed should be about 95% of the maximum.

During the take-off run, the increase in speed is achieved more by lengthening the stride length rather than the frequency. At the same time, placing your legs too wide is not allowed, as this can lead to jumping and disruption of the motor rhythm. To prevent this from happening, you need to carefully monitor the frequency and length of your steps, and this can only be achieved through long-term training.

When running short distances, the foot should be placed primarily on the toe and should not be allowed to fall onto the heel, especially in the first stage of the race. Running speed will increase if you quickly move your legs down and back. Hand movements should be energetic, with a high amplitude, which will force the legs to repeat the movements with a large scope. The feet are placed with a wider width than in subsequent stages of the race, then the distance between the feet gradually narrows. But you can’t place your feet too wide either - this will disrupt the center of gravity and lead to swaying of the body, as well as a decrease in the efficiency of repulsion.

Running the distance

While running along a distance, the torso should be tilted 12-15° from the vertical, while the tilt changes: when repulsion occurs, the shoulders are slightly pulled back, and during the flight phase the tilt increases. The feet should be placed along one line, with the legs touching the surface elastically, starting from the toe.

When depreciating, the leg bends at the knee and hip joints, and extends at the ankle. When taking off, the runner quickly moves the swing leg up and forward, and the push leg straightens as the second leg lifts its hip high. When pushing off, the athlete extends the supporting leg.

During the flight phase, the hips come together very quickly, and after pushing off, the leg moves up and back, while the movement of the hip of the swing leg brings the ankle joint sharply upward, almost to the buttock. When the swing leg is brought forward, the shin moves down and forward, while the leg springs down onto the toe.

The athlete should bend his arms at the elbows at a right angle, while clenching his hands into a fist, but without much tension. The movement of the hands is opposite, in which the hand moving forward bends slightly inward, and the hand moving backward bends outward. To prevent your body from swaying, it is not recommended to move your arms too much to the sides.

Finishing

About 20 meters before the finish line, your running speed inevitably drops. The athlete’s task is to maintain maximum running speed until the finish line, or to eliminate factors that lead to a decrease in speed. When muscles become tired, the length of the running stride decreases. Therefore, closer to the finish line, it is recommended to increase the step frequency - this is done by increasing the intensity of arm movements.

The completion of the distance occurs the moment you touch the finish line. To touch it faster, the athlete must make a sharp turn of the body forward, while moving his arms back. You can also turn your torso slightly to the side and touch the finishing tape with your shoulder. These techniques allow the athlete to touch the finish line faster.

Sprint running is an incredibly spectacular and emotional type of athletics program. Fantastic speeds and constant tough competition on the track have made this event one of the most popular in athletics.

At the beginning of 2016, the fastest man on the planet is Usain Bolt. Phenomenal records in the 100 m and 200 m running rightfully made the Jamaican athlete one of the most recognizable figures not only in the world of athletics, but also in the sports world in general.

How to succeed in sprinting if you were not born in Jamaica, you ask?

To answer this question, you need to systematically approach the analysis of sprint running. In almost every sport, three components of sports training can be distinguished: physical training, technical training and tactical training.

So, in order.

Physical training.

Strength, speed, explosiveness. If sprinter were a dish, these ingredients would become its basis. Behind each physical quality there are always features of human anatomy and physiology, and in order to develop one or another physical quality, you need to understand the changes that occur at the lower levels of our body. So first, let's try to understand these features.

Imagine a racing car. It has a powerful, fast engine, but for such power it has to pay with fast fuel consumption.

Everything in the body is exactly the same:

If we take our muscles and conduct a special examination of the composition of muscle fibers, which is called a biopsy, we will see that our muscles can be divided into two groups - fast-twitch fibers and slow-twitch fibers.

These names directly reflect the essence of these fibers - after all, fast-twitch fibers reach peak tension twice as quickly as slow-twitch fibers. The main reason for this difference is the more developed structures and enzymes of the cell, which make it possible to quickly obtain energy and conduct a nerve impulse to activate the fiber.

In fact, the amount of force produced by slow-twitch and fast-twitch muscle fibers is almost the same! Then what's the catch?

Each muscle fiber must be set in motion by a nerve impulse. This impulse is transmitted by a muscle neuron or motor neuron. So, a fast muscle fiber motor neuron can simultaneously drive from 300 to 800 muscle fibers, while a slow fiber motor neuron can only internalize a small number: from 10 to 180.

Then everything comes together: thanks to cellular characteristics, fast fibers can fire faster, which gives FAST expression of force, and at the same time, the fast fiber motor neuron can activate more of them, thanks to which we achieve GREAT force.

Unfortunately, muscle composition is determined genetically and is very difficult to train, but this does not mean that your speed will not increase!

Energy for sprinting

Remember our car? Do you think it will run without fuel? Right! No. Just like a person.

During physical work, metabolic processes constantly occur in our body, thanks to which energy is generated that allows our muscles to work.

The main energy substrate of our body is ATP. Thanks to it, our cells function and it is ATP that is formed from energy sources.

All sources of energy supply can be divided into: alactic anaerobic, anaerobic-lactic, aerobic.

In this article we will consider only the first of them.

Alactate source means that when used, it does not produce lactic acid, due to which we feel a burning sensation in our muscles.

Anaerobic source means that there is no need for oxygen to use it.

Putting the two words together we get a source that does not require oxygen and does not produce lactic acid.

This source is called - Creatine Phosphate.

It would be great if such a source was endless... but no, its reserves are limited and last up to a maximum of 15 seconds. At the same time, they are just enough to run a sprint distance, up to 200 meters.

The amount of creatine phosphate in our orgasm is amenable to training and can be significantly increased, especially when combined with the use of sports nutrition containing creatine.

Now let's imagine that we have two athletes with the same muscle composition and Creatine Phosphate reserves. But with a 99% probability, if you ask both candidates to compete at a distance of 100 m, only one will win. Why will this happen?

In fact, there can be many options: perhaps one made a faster start or the other made a false start, perhaps one was unable to relax the muscles along the distance or, on the contrary, was unable to produce sufficient muscle tension.

Everything we wrote about above will depend on the characteristics of the nervous system.

Excitability and mobility are the main properties of the nervous system of any sprinter.

Thanks to the excitability of the nervous system, the nerve impulse that arises in our brain in response to the starting signal is more quickly transmitted to our muscles, and thanks to the mobility of the nervous processes, we can regulate the alternation of relaxation and tension of our muscles while running.

Why is it so important to relax your muscles while running? Firstly, because not all of our muscles are used while running. Excessive tightening of the muscles of the core, arms and legs not only becomes a source of unnecessary energy expenditure, but also limits the range of movement of the sprinter. Secondly, rapid tension and relaxation is a necessary condition for high frequency of movements. The faster an athlete can move his limbs, the faster his running speed!

Another important role of the nervous system is the synchronization of muscle fibers. Remember our motor neurons, which set muscle fibers in motion? I think that muscle strength will not be so high if each motor neuron contracts separately. Through training, we teach our motor neurons to fire synchronously, which results in greater strength in our muscles.

The more motor neurons are activated in the shortest period of time, the more power the sprinter has.

To briefly summarize all that has been said, we can say that the sprinter has:

1) Large reserves of creatine phosphate, which supplies his muscles with energy
2) Greater composition of fast muscle fibers, which can produce rapid contractions and recruit more muscle fibers.
3) An excitable and mobile nervous system, thanks to which he can quickly leave the start and alternate between tensing and relaxing his muscles.
4) Synchronized muscle fibers, allowing for the production of more powerful muscle tension.

Running technique

The entire sprint running distance can be divided into four main components: start, starting acceleration, running along the distance and finishing.

Each of these areas requires correct technical execution.

Start

The start is where the sprint distance always begins. This segment of the distance immediately brings some to a leading position, while leaving others far behind. Let's understand the features of this element of running.

According to the rules of competitions at distances up to 400 m inclusive, runners perform a low start.

To perform low starts in athletics, special pads are used.

The design of the starting blocks is quite simple:

1) First element of the pads- This is a special starting machine. At the bottom of the machine there are spikes for attaching to the treadmill. If you look from above, you can see special divisions and slots for attaching the pads themselves. This number of slots is necessary for individual selection of the distance between the pads.

2) Second pad element— these are the pads themselves. In the design of the pads you can see two fasteners that allow you to attach the pads to the frame. Also on the back side of the pads there is its own angle adjustment system, which allows you to select the required repulsion angle depending on the athlete’s preferences. As a rule, the block behind is set to the sharpest angle, and the one in front, on the contrary, is set to a more obtuse angle. The covering of the pads itself is made of rubber, which allows athletes to take off without hindrance.

As a rule, before the race itself, athletes are given time to install the starting blocks, do a slight acceleration to check the correct installation of the blocks and remove the warm-up suit.

In sprinting, there is no single correct way to install the starting blocks, since each person has an individual size of legs, torso, arms, and generally feels differently about the most comfortable position of the legs in the blocks. But! There are certain rules that will make it easier for you to install starting blocks.

Installing starting blocks

If you are a beginner and just starting to practice sprinting, you can use the simplest and most effective method. First, you need to determine your driving leg. How to do it? You can remember which leg is stronger for you or which leg is more convenient for you to push off from, or do a simple test: take a stance position with your legs together and tilt your torso forward until you start to fall. As soon as you start to fall, you will instinctively put your foot forward in order to avoid falling. The leg that you extend is your push leg.

Do you remember where your feet are? This will be where you install your starting blocks. This method of installing starting blocks can be called conventional, when the blocks are proportionally the same from the line and from each other.

In the sprint you can also meet at least two types of start execution:

1) Stretched start- with this type of start, the block behind remains in the same place, and the block in front moves back one foot. With this method of performing a start, the athlete’s body weight will be pushed forward more, which can contribute to a faster start, but can also cause an error if the athlete does not have time to react quickly enough to a fall.

2) Close start— with this starting method, the opposite method of installing the pads is used. The block in front remains in the same place, and the block behind is moved one foot forward. By placing the blocks this way, you will feel a greater charge in your legs, but, on the other hand, placing your feet too close can provoke a fall if you are unable to take the starting steps quickly and stumble when exiting the blocks.

In any case, when training for sprint running, practicing your exit from the start will become an integral part of your preparation, during which you will be able to select your individual pad setup and practice an error-free exit from the start.

We figured out the installation of the pads. Let's get to the very beginning.

According to the rules of the competition, when running from a low start, there are three teams.

1) At the command “Start!” the athlete approaches the starting point and takes the starting position. In the starting position, the athlete places his feet in the starting blocks, and places his hands in such a way that his thumb and index finger rest on the treadmill, and his hand is almost perpendicular to it. It is important to remember that your hands should not cross the starting line, otherwise the judge may warn you and ask you to take the correct position. Having placed your hands, you should bring the level to lie parallel to the starting line. Having completed all the listed elements, you must freeze and prepare for the next command.

2) Command “Attention!”. The most exciting command, when you want to start running as quickly as possible, can be fraught with the danger of a false start. Unable to cope with emotions, an athlete may make a mistake and start running before the starter's signal. The most severe punishment for this violation is disqualification from the competition. There is no room for error - but the rules are the same for everyone.

Let's get back to technology. At the “Attention” command, you must move your shoulders a little forward, thereby shifting the center of body mass, which will give you acceleration in the first meters of the distance, and straightening your knees a little, move your pelvis up and forward, thereby causing pre-start tension in your legs.

In this position, you need to freeze and be ready to start your run at the starter’s signal.

3) Command “Starter signal”. Depending on the level of competition, the third team may differ from each other, but its essence does not change. If there is a starting pistol, then firing a pistol will become such a signal for you; if there is no pistol, then the starter can give a command by voice, saying “March!”

The athlete’s main task at this moment is to react to the signal as quickly as possible and take the first starting steps.

From the first steps after the starter's start signal, the starting acceleration begins. The goal of this stage is to gain speed in order to continue running. During acceleration, the sprinter runs in an inclined position. This tilt, with the center of body mass shifted forward, allows the sprinter to gain speed faster. One of the main mistakes novice runners make can be premature straightening of the torso. Don't make this mistake - it will ruin all the benefits of incline running! The duration of the starting acceleration is individual for each sprinter, but usually for everyone the end of the acceleration is marked by straightening the torso.

To successfully overclock, you need to correctly perform the very first steps. The first steps need to be completed quickly and briefly. If an athlete stretches his step, that is, makes it too long, he risks falling or slowing down his run. It is no coincidence that many sprint exercises are aimed at running the first 30 m of the distance, because it is this segment that can conditionally reflect the distance of the athlete’s starting acceleration.

Running the distance

After successfully completing the starting acceleration, the athlete begins running along the distance. The ability to not tighten and alternate between tension and relaxation of muscles in a timely manner will allow the sprinter to enter the rhythm of running and produce not only more powerful movements, but will also allow him to develop the necessary frequency of movement. Relaxed facial muscles and mobility of the shoulder girdle - all this is worked out in training.

Finishing

Sprint distance is the type where the winner is determined by tenths, or even hundredths of a second. The ability to snatch precious time in the finishing cages can help an athlete reach the podium many times over.

Watching sprinters, you will notice that at the end of the race, most runners prefer to make a finishing dash. This can be a jerk of the chest forward or a slight turn of the body with one shoulder forward. All these techniques are done with one single purpose - to try to push the shoulder forward in the last meter of the distance in order to cross the finish line earlier, because according to the rules of the competition, the finish of a participant is determined by his crossing the finish line with his body and shoulders.

If you are just starting to sprint, then at the initial stage you should abandon this technique. Excessive emphasis on the finishing jerk can, on the contrary, reduce your speed. The best way out would be to run the usual distances without focusing on any slowdown or technique before the finish.

Tactics

Are there any tactics in the 100 and 200 meters?

Sometimes it seems that sprinting is as simple as getting up and running at full speed... But this is not entirely true. Even if athletes do not have to conduct any tactical struggle directly on the track, then they have to competently distribute your strength throughout preliminary heats, semi-finals and finals. Getting to the final with the least amount of bloodshed will allow the athlete to give his all in the decisive final race.

conclusions

Let's summarize all of the above:

Divide your preparation into several components: physical, tactical and technical.

In your physical training, pay attention to the development of the following structures:

1) Build up your creatine phosphate reserves, which will supply your muscles with energy.
2) Develop fast-twitch muscle fibers, because they are the ones that will produce rapid contractions and recruit more muscle fibers.
3) Develop excitability and mobility of the nervous system, thanks to which you can quickly leave the start and alternate between tension and relaxation of your muscles.
4) Achieve better synchronization of muscle fibers, which will allow you to produce more powerful muscle tension.

Divide your technical training into four logical parts.

1) Running from the start - understand the rules for installing the starting blocks and select your individual setup. Understand the starting commands and starting positions for each. Be ready to react instantly to the start!
2) Starting acceleration - include exercises in your training with running out of the starting blocks. Correctly performing the first steps will help you not only gain the desired speed, but will also protect you from falling at the start.
3) Distance running - learn to feel your muscles and relax them while running. Relaxed muscles will allow you to avoid unnecessary energy expenditure and increase the amplitude and frequency of your movements.
4) Finishing - a competent jerk at the finish line will allow you to gain a few hundredths of a second, but its inept use can, on the contrary, worsen your result. Use regular running in the early stages of your training.

As soon as competitions with several qualifying rounds begin to appear in your practice, you can think about the tactics of passing the preliminary races. Proper distribution of forces will allow you to approach the final race fresh.

Sprinting: technique, tactics, training

Short-distance running refers to running at distances of up to 400 m and various types of relay races, including sprint stages. Running 100, 200 and 400 m, relay races 4? 100 and 4? 400 m for men and women are included in the program of the Olympic Games. Running at distances of 30, 50, 60 and 300 m can only be seen indoors and at competitions for young athletes. In addition, sprint running is an integral part of all-around competitions.

In men's and women's short-distance running, athletes of different heights and builds, well physically developed, strong and fast, achieve success. Both in the history of running and in modern sprinting at the highest level, black representatives of the USA, Britain and the Caribbean countries are the most successful. The reason lies in the genetic characteristics of the muscles of these athletes and, of course, in the methods, the running school in these countries, and the work of specialists. Of course, this does not mean that a European or Asian has no chance in the sprint. An example is the success of Chinese sprinters, the Olympic victories of our Valery Borzov and other non-Africans in short running. The achievements of European athletes at a distance of 400 m are also impressive.

Nevertheless, Usain Bolt’s feats in the 100 and 200 m distances are so amazing that many now think that only a black representative from Jamaica, or at least the United States, can win the sprint. Of course this is not true. Everything changes in sports, and victory is brought by years of hard training, an advanced running school, and the talent of a coach and athlete.

Sprinting is characterized by maximum running intensity over the entire distance in anaerobic mode. At distances up to 200 m, athletes strive to gain maximum speed in a minimum time and maintain it until the finish. Running tactics are kept to a minimum here and concern more the start than the rest of the distance.

Sprinting technique

Short distance running, or sprinting, is conventionally divided into four phases:

start of running, or start;

starting run;

distance running;

finishing.

Below are the technical details of each stage.

Start of running. Sprinting uses a low start, which allows you to quickly start running and develop maximum speed in a short initial segment of the distance. With a low start, the general center of mass of the body immediately - as soon as the athlete separates his hands from the track - is far ahead of the support. This contributes to the powerful pushing of the body at the start.

To get off the start quickly, a starting machine and blocks are used. They provide solid support for pushing off, stability in the placement of the legs and the angles of inclination of the supporting platforms. In Fig. 2.1 depicts, of course, not those complex electronic-mechanical devices that are used in professional sports, but those that you are most likely to encounter during training.

Rice. 2.1. Starter machine (A) and pads (b)

In the location of the starting blocks, three main options need to be distinguished (Fig. 2.2).

At normal start The front block is installed at a distance of 1–1.5 feet of the athlete from the starting line, and the back block is installed at a distance of the length of the shin (about two feet) from the front.

At extended start runners reduce the distance between pads to one foot or less; the distance from the starting line to the front block is about two feet of the athlete.

At close start the distance between the blocks is also reduced to one foot or less, and the distance from the starting line to the front block is 1–1.5 times the length of the athlete’s foot.

Rice. 2.2. Starting block location: 1 – for a normal start; 2 – for stretched; 3 – for the close one

Starting blocks placed close together provide simultaneous force to both legs to start the run and give the runner more acceleration in the first step. However, the close position of the feet and almost simultaneous pushing off with both legs make it difficult to transition to alternating pushing off with the legs in subsequent steps.

The support platform of the front block is inclined at an angle of 45–50°, the rear one – 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 supporting platforms 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, his speed, strength and other qualities. It is selected individually.

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 platform of the starting block in front, and with the other foot on the rear block. The toes of the shoes touch the welt of the track, or the first two spikes rest against the track. Kneeling on the back leg, the runner moves his hands across the starting line towards himself and places them close to it. The sprinter's fingers form an elastic arch (between the thumb and the rest, closed together). Straight, relaxed arms are shoulder-width apart. The body is straightened, the head is held straight in relation to the body. The weight of the body is evenly distributed between the arms, the foot of the leg in front, and the knee of the other leg.

At the command “Attention!” The runner straightens his legs slightly and separates the knee of the back leg from the track. By doing this, it slightly moves the center of mass of the body up and forward. Now the weight of the body is distributed between the arms and the leg standing in front, but so that the projection of the center of mass of the body on the track does not reach the starting line by 15–20 cm. The feet rest firmly on the support pads of the blocks. The body is held straight. The pelvis is raised 10–20 cm above shoulder level until the shins are parallel. In this position, it is important not to put too much body weight on your arms, as this has a bad effect on the time it takes to perform a low start (Fig. 2.3).

Rice. 2.3. The runner’s position taken by the “Start” commands (left) and “Attention!” (on right)

In this position, the angle of flexion of the legs at the knee joints is important: increasing it (within certain limits) contributes to a faster push-off. In the starting readiness position, the optimal angles are equal: between the thigh and shin of the leg resting on the front block - 92–105°; between the thigh and shin of the leg resting on the back block - 115–138°; between the torso and the thigh of the front leg – 19–23°.

In the position adopted by the command “Attention!”, the body should not be overly tense and constrained. It is only important to concentrate 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 concentrate to start on time and avoid false starts.

Hearing a shot, the runner instantly “shoots” himself forward. This movement begins with a vigorous push off with the legs and a quick swing of the arms (their flexion). Taking off from the starting blocks is performed simultaneously with both legs. But this surge of strength immediately develops into multi-time work. The leg standing behind is only slightly unbent and quickly moved forward by the hip; at the same time, the leg in front sharply straightens in all joints (Fig. 2.4).

The take-off angle during 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°. This ensures a lower position of the center of mass of the athlete’s body, and the force of the straightening leg will be directed more towards moving the runner’s body forward. This position is convenient for pushing off powerfully from the blocks and maintaining the general tilt of the body during the first steps of running.

Rice. 2.4. Dynamogram of the forces developed by the runner when pushing off the blocks: 0 – moment of the shot; f 1 – pressure force on the pads upon command “Attention!”; f 2 – extreme force when pushing away from the rear block; f 3 – extreme force when pushing away from the front block; t 1 – latent period of the reaction; t 2 – motor period of reaction; t 1 + t 2 – total start time

Starting run. To achieve a good result in a sprint, it is very important to reach close to the maximum speed in the starting run-up phase as quickly as possible.

Correct execution of the first steps from the start depends on pushing 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 a full straightening of the leg, pushing off from the front block, and a simultaneous lifting of the hip of the other leg. The thigh rises above (more than) a right angle in relation to the straightened supporting leg. Raising the hip too high is unprofitable, as this increases the upward movement of the body and makes it difficult to move forward. This is especially noticeable when running with a slight inclination of the body. With the correct tilt of the body, the thigh does not reach the horizontal and, due to 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 (Fig. 2.5). The faster this movement, the faster and more energetic the next repulsion will occur.

Rice. 2.5. Starting from a low start

The first step should be completed as quickly as possible. With a large inclination of the torso, the length of the first step is 100–130 cm. It should not be intentionally shortened, since with an equal frequency of steps, their greater length ensures a higher speed. But there is also no point in deliberately lengthening the first step.

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

With perfect mastery of the running technique and with sufficient speed of the first movements, the sprinter manages to place his foot on the track behind the projection of the center of mass in the first or two steps. During subsequent steps, the foot is placed on the projection of the center of mass of the body, 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 used when running over a distance. The transition to distance running ends at the 25–30th meter (13–15th running step), when 90–95% of the maximum speed is reached. However, 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 the 50–60th meter of the distance, and children 10–12 years old – at the 25–30th meter. Runners of any qualification and age reach approximately 50–60% of their maximum speed in the first second of running, 70–76% in the second, 90–91% in the third, 95% in the fourth, and 99% in the fifth.

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

Vigorous hand movements back and forth are essential. In the starting run, they are basically the same as in distance running, but with a large amplitude due to the wide hip span during the first steps from the start. During these steps, the feet are placed slightly wider than in distance running. As the speed increases, the legs are placed closer to the midline. Essentially, running from the start is running along two lines that converge into one at the 12–15th meter of the distance.

If you compare the results in the 30 m run from the start and on the run, shown by the same runner, then it is easy to determine the time spent on the start and increasing speed. For good athletes it should be within 0.8–1.0 s.

Running the distance. By the time the highest speed is reached, the runner’s torso is slightly (72–80°) tilted forward. During the running step, the amount of incline changes. During take-off, the inclination of the body decreases, and during the flight phase it increases.

The foot is placed on the track elastically, from the front of the foot. Next, flexion occurs at the knee and extension (plantar) at the ankle joints. At the moment of greatest shock-absorbing flexion of the supporting leg, the angle at the knee joint is 140–148°.

In skilled sprinters, full descent of the entire foot does not occur. The runner, taking the take-off position, vigorously moves his swing leg forward and upward. The supporting leg straightens at the moment when the thigh of the swing leg is raised high enough and the speed of its rise decreases. The push-off ends with extension of the supporting leg at the knee and ankle joints (plantar flexion). When the supporting leg is lifted off the track, the angle at the knee joint is 162–173°.

During the flight phase, the hips are actively brought together as quickly as possible. After the repulsion is completed, 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 allows him to reduce the braking effect when placing his leg on the support. Landing occurs on the forefoot.

When running along a distance at a relatively constant speed, each athlete develops a characteristic ratio of the length and frequency of steps, which determines the running speed. In the distance section from 30–60 m, highly qualified sprinters, as a rule, show the highest step frequency (4.7–5.5 bps), while the length of steps changes slightly and is 1.25 ± 0.04 relative to body length athlete. In the distance section of 60–80 m, sprinters usually show the highest speed, while in the last 30–40 m of the distance the ratio of speed components changes significantly: the average length of steps is 1.35 ± 0.03 relative to body length, and their frequency decreases. This change in running structure helps to achieve higher speed and, most importantly, maintain it in the second half of the distance.

Steps from the right and left legs are often not the same: from the stronger leg they are slightly longer. It is advisable to achieve the same length of steps on each leg so that the running is rhythmic and the speed is uniform. This can be achieved by developing the muscle strength of the weaker leg. This will increase your running pace.

When sprinting over a straight distance, your feet should be pointed straight forward. If they turn too far outward, repulsion worsens.

Both during the starting run and while running along the distance, the arms, bent at the elbow joints, quickly move back and forth in the same rhythm with the movements of the legs (Fig. 2.6). Movements of the arms forward are performed slightly inward, and backward movements are performed slightly outward. The angle of flexion in the elbow joint is not constant: when moving forward, the arm bends the most, when moving back and forth, it extends somewhat.

While running, the hands are semi-compressed or extended (with fingers straightened). It is not recommended to straighten the hand tensely or clench it into a fist. Vigorous arm movements should not cause raised shoulders and slouching - the first signs of excessive tension.

The frequency of movements of the legs and arms is interconnected. Cross coordination helps increase your cadence by increasing your arm movements.

The running technique is disrupted if the sprinter does not relax the muscles, which at any given moment are not actively involved in the work. Success in developing running speed largely depends on the ability to run easily, freely, and without excessive tension.

Rice. 2.6. Dynamic characteristics of the interaction of a sprinter with a support during distance running: f s – vertical, f n – horizontal components (V.V. Tyupa et al., 1981)

If you watch a video of the running of the world's leading sprinters, you will see all the dynamics of movement along the distance, characterized by a powerful start, running without unnecessary tension and the ability to maintain speed at the end of the distance precisely due to the fact that the muscles involved in running work without constraint, freely, and those muscles that are not involved in running (for example, facial muscles) are absolutely free and relaxed, and do not take up excess energy. The video replay shows how clearly runners who have tense faces lose, which means that other muscles that affect both running speed and maintaining it to the finish line are also overly tense.

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

The run will end the moment the athlete touches the vertical plane passing through the finish line with his body. The runner touches the ribbon (thread) first, or runners cross the electronic (invisible) finish line, the plane above the line marking the end of the race. 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 the "chest throw".

There is another way in which the runner, leaning forward, simultaneously turns sideways towards the finishing plane so as to touch it with his shoulder.

With both methods, the ability to reach the finish plane is almost the same. It is determined by the maximum movement of the general center of mass of the body forward at the moment of the finishing throw. When throwing “on the ribbon”, it is not the runner’s progress that is accelerated, but the moment of his contact with the finish plane due to the acceleration of the movement of the upper body while the lower part slows down relatively. The danger of falling when throwing at the finish line is prevented by quickly moving the swing leg far forward after contact with the finish tape.

The finishing throw speeds up the athlete’s touch to the finish line if he always takes the same number of steps along the distance and throws from the same foot, from approximately the same distance (100–120 cm). Sprinters who have not mastered the technique of finishing throw are recommended to run across the finish line at full speed, without thinking about throwing “on the ribbon”.

Changing running technique as the athlete's qualifications increase

As the sprinter's skills increase, changes in running technique are noted at all stages of the distance.

In particular, the starting position can be changed by reducing the distances between the blocks and also between the first block and the starting line.

With the development of joint mobility, especially those involved in hip abduction, favorable conditions are created for increasing step length. As a result, your running speed increases even if your cadence remains the same.

Master sprinters are characterized by active movement of the swing leg after the end of the push-off. This guarantees a faster planting of the foot with a decrease in the counter speed of the foot in relation to the treadmill surface and, consequently, a decrease in the braking effect at the beginning of the support period.

The coordination of the muscles of the whole body improves (this is typical for the best runners), which ensures less fatigue, which means the ability to maintain speed to the finish line when running short distances and its minimal decrease in a “long” sprint.

High skill is characterized by consistency in the length of steps. The athlete finishes the run with the same foot each time, making a timely and efficient throw to the finish line.

Features of technique and tactics of running at various sprint distances 100 m run. This distance must be run as fast as possible. A quick dash from the start turns into rapid acceleration in order to quickly reach the highest speed and, if possible, not reduce it until the finish line.

200m run. It differs from the 100 m race in the location of the start and the passage of the first half of the distance along the turn of the track. In order to run a longer distance in a straight line from the start, the starting blocks are installed at the outer edge of the track tangentially to the turn (Fig. 2.7).

Rice. 2.7. Position of starting blocks on a turn

When running around a curve, the athlete must lean his whole body inward, otherwise he will be carried to the side by the centrifugal force created when running along a curve. In this case, the right leg at the moment of vertical is bent at the knee less than the left. You need to gradually increase the body tilt to the left and inward. Only after reaching the maximum possible speed in the starting run does the runner stop increasing the body tilt and maintain it for the remaining part of the turn. To reduce the distance you run, when running along 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 somewhat different from their movements when running in a straight line. The right hand is directed more inward, and the left - somewhat outward. At the same time, the shoulders turn slightly to the left.

In the last meters of the turn, you should gradually reduce the tilt of the body and straighten up at the moment you reach the straight line.

During the 200m race, the runner can take 2-3 steps when exiting a turn, as if switching off from the maximum effort, after which he must again run at full intensity until the finish line.

400m run. The 400 m running technique is based on the sprint free step (Fig. 2.8). Running is carried out with less intensity than at distances of 100 and 200 m. The tilt of the body during turns decreases somewhat; hand movements are performed less energetically; The step length is reduced to 7–8 feet. At the same time, the runner should not lose range and freedom of movement.

Rice. 2.8. 400m straight run

The run from the start begins in the same way as in the 200-meter race. Having developed the required speed, the athlete switches to a free step and strives to maintain the acquired speed for as long as possible. It is advisable to cover the distance at a relatively even pace.

The running speed curve rises very quickly and high at the beginning of the first 100 m, stays at approximately the same level for the second 100 m, then gradually decreases in the third 100 m and sharply in the last 100 m, especially 70–50 m before the finish.

The athlete should cover the first 100 m only 0.3–0.5 s slower than he can run a 100-meter distance, and the first 200 m 1.3–1.8 s worse than his personal best in running this distance .

The running technique changes little during the first 300 m. In the last 100 m, due to rapidly progressing fatigue, it changes significantly: the speed drops 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, their length.

Training in sprinting techniques

When running short distances, maximum effort is developed, and this causes stiffness, distortion of rational body movements, and loss of coordination. Muscles that are not involved in running movements become tense. All this is accompanied by excess energy consumption and reduces the frequency of working movements.

From the very first lessons, greater 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. This needs to be addressed from the very beginning so that incorrect technique does not become habitual.

First of all, it is necessary to familiarize yourself with the running characteristics of each athlete, determine the main shortcomings and ways to eliminate them. This is achieved by repeated running of 60–80 m (3–5 times).

Training in straight running technique

1. Running with acceleration for 50–80 m with an intensity of 3/4 of the maximum.

2. Running with acceleration and running by inertia (60–80 m).

3. Running with a high hip lift and raking feet on the track (30–40 m).

4. Mincing run with a raking foot position (30–40 m).

5. Running with the hip pulled back and the shin thrown (40–50 m).

6. Running with jumping steps (30–60 m).

7. Hand movements (similar to those made while running).

8. Perform exercises 3, 4 and 6 at an increased pace and go to normal running.

Acceleration running is the main exercise for teaching sprinting technique.

When running with acceleration, you need to gradually increase the speed, but so that the movements are free. Increasing speed should be stopped as soon as excessive tension or stiffness appears.

Having reached maximum speed, you cannot stop running immediately - you need to continue it for some time without making maximum effort (free running).

All running exercises must be performed freely, without excessive tension. When running with high hips and mincing running, you should not lean your upper body back. It is more advisable to run with the shin thrown in shoes with spikes. You should avoid bending forward during this exercise.

Teaching the technique of running on a turn

1. Running with acceleration on the turn of a track with a large radius (on tracks 6–8) for 50–80 m at a speed of 80–90% of the maximum.

2. Running with acceleration on the turn on the first track (50–80 m) with an intensity of 3/4 of the maximum.

3. Run in a circle with a radius of 20–10 m at different speeds.

4. Running with acceleration on the turn and entering the straight line (80–100 m) at different speeds.

5. Running with acceleration in a straight line entering a turn (80–100 m) at different speeds.

You need to run freely when the track turns. The turning radius should be reduced only when sufficiently correct running technique has been achieved on a large radius turn.

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 occurrence of centrifugal force.

Training in high start technique and starting acceleration

3. Start running without a signal, on your own (5–6 times).

4. Starting running without a signal with a large torso tilt forward (up to 20 m, 6–8 times).

5. Start of running at the signal and starting acceleration (20–30 m) with a large inclination of the torso and energetic movement of the hip forward (6–8 times).

Learning running techniques should begin from the start when the student has learned to run at maximum speed without stiffness. It is necessary to ensure that students at the start put their shoulder and arm forward, opposite the leg put forward. As you master the starting technique, you need to gradually increase the inclination of the body, bring it to horizontal and try to maintain it for as long as possible.

You can proceed to performing a start on a signal only after confidently mastering the start technique.

Training in low start techniques and take-off run

1. Executing the command “Get started!”

2. Executing the “Attention!” command.

3. Start running without a signal, on your own (up to 20 m, 8–12 times).

4. Start of running on a signal (on a shot).

5. Start of running at a signal following at different intervals after the command “Attention!”

If the runner straightens up prematurely from the first steps after the start, the distance from the blocks to the starting line should be increased. A good exercise to eliminate premature straightening of the runner from the start is to start running from a high starting position with support from the arm and a horizontal position of the torso.

When teaching low starts, it is necessary to eliminate false starts.

When performing exercises, the number of repetitions can range from 3 to 15.

Training in the transition from the starting run-up to running along the distance

1. Coasting after running a short distance at full speed (5–10 times).

2. Increasing speed after free running by inertia with a gradual decrease in the free running segment to 2–3 steps (5–10 times).

3. Transition to free running by inertia after a run from a low start (5–10 times).

4. Increasing speed after free running by inertia, performed after a run from a low start (6–12 times), with a gradual decrease in the free running segment to 2–3 steps.

5. Variable running. Running with 3-6 transitions from maximum effort to free running by inertia.

First, you need to teach free running by inertia on straight sections 60–100 m long. Particular attention should be paid to developing the ability to move from running at maximum speed to free running without losing speed.

Learning how to run correctly when exiting a turn onto a straight part 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. Increasing speed after running by inertia with a gradual reduction in the free running segment to 2–3 steps (80–100 m, 3–6 times).

3. Run around the turn, increasing (if possible) speed before entering the straight.

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.

Learning to start low when turning

1. Installation of blocks for starting on a turn.

2. Starting accelerations with access to the edge in a straight line and entry into the turn.

3. Perform starting acceleration at full speed.

Training for the finishing throw “on the ribbon”

1. Bend forward with arms moving back while walking (2–6 times).

2. Bend forward “on a ribbon” with arms moving back when running slowly and quickly (6–10 times).

3. Bend forward onto the finishing plane with shoulder rotation during slow and fast running individually and in a group (8–12 times).

When teaching finishing with a throw to the finish plane, it is necessary to cultivate the ability to show the volitional efforts necessary to maintain the achieved maximum speed until the end of the distance. It is also important to teach athletes to finish running 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.

Further improvement of running technique in general

To further improve your running technique, apply the following steps.

1. All exercises used for training, as well as running along an inclined path with access to a horizontal path, running up an inclined path.

2. Use of simulators: traction and braking devices, light and sound leader, etc.

3. Run the full distance.

4. Participation in competitions and assessments.

Sprinting technique is best improved by running at a steady pace with partial intensity; when running with acceleration, when 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 primarily run with an intensity equal to 1/2 and 3/4 of the maximum: with light, free, relaxed running, it is easier for the athlete to control movements.

With each subsequent session, your running speed should increase. But as soon as the sprinter feels tension, muscle tightness and movement coherence, the speed should be reduced. As a result of improving skills, unnecessary tension will appear later and the athlete will begin to develop more and more speed, moving easily and freely.

You need to constantly monitor your low start technique. Particular attention must be paid to reducing the reaction time to the starting signal, while avoiding premature start of running. It is imperative to give a signal for the runners to return if someone starts moving before the signal.

The section “Teaching sprinting technique” indicates the number of repetitions of each exercise for one lesson. When including more exercises, the number of repetitions should be reduced.

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