Shuttle running is one of the disciplines in athletics, which involves running with multiple changes of direction between points A and B. Most often, these are running back and forth a given number of times. In simple terms, an athlete must temporarily run the required distance a given number of times. Shuttle running 10x10, 3x10 and 4x9 is among the tests for passing the TRP standards, and is also a mandatory discipline in physical education lessons.
From other types of running, this discipline is distinguished by the need for perfect coordination of movements with a quick change of direction without losing speed. In a regular sprint, an athlete simply overcomes the distance, independently setting a comfortable speed of movement, optimal for an effective result. In a shuttle race, a person must learn to quickly enter the turn, increase speed again - and so on several times. The exercise is always performed at short distances, only the number of repetitions changes.
It is interesting! The hook is a part of the sewing machine mechanism through which the thread is passed. The part performs frequent up and down movements, so that the thread penetrates the fabric, sewing the stitches.
To pass the standards in the 3x10 shuttle run as efficiently as possible, the technique of performing the exercise must be perfected. Let's figure out how to properly shuttle in order to successfully pass the TRP Complex tests and get the coveted badge.
Execution technique
The exercise execution mechanism includes several stages.
- Start... The starting position is one leg forward, the body weight is transferred to it. The hand is pulled back so that at the moment of start it helps to set the maximum acceleration. The body is slightly tilted forward. After the start, the jogging leg begins to move, in the first 2 seconds, the highest speed should be developed.
- Reversal... This is the most important thing in the race - if you do not learn to reduce the speed before the turn so that you change direction exactly at point B, and not earlier or later (in the first option, you will lose seconds, in the second, run further than necessary), you will not have good results. It is important to shift the center of gravity of the body back in time so that the speed at the zero point (point B) drops to a minimum and you can quickly make a 180-degree turn.
- Sometimes at the time of the turn, the rules require touching with the hand of the floor, flag or carrying an object.
- After the turn, the takeoff to point A. Sometimes the rules require the athlete to run backwards in the opposite direction.
- Then the athletes run according to the scheme for the specified number of repetitions.
- On finish line practicing a chest forward throw or a shoulder lunge - this helps to win an extra second.
If you are looking for ways to better understand the basics of 10x10 shuttle running, the video technique is available below. We recommend that you take a few minutes to review the materials.
We told you how to run a 10x10 m shuttle run correctly, the technique, as you can see, is not difficult - the most important thing is to develop a skill that will allow you to perform a U-turn as efficiently as possible. To hone your technique, you need to train regularly, diligently and purposefully increase your personal result.
How to learn to shuttle
Remember the most important thing:
- In the first seconds, you need to accelerate to the limit;
- Before the pivot point, move the center of gravity back, group;
- Slow down, fulfill the conditions (touch, transfer), turn around;
- Run away again.
If you do not know how to train a 10x10 shuttle run, devote classes to the development of coordination, balance, and gross muscle motor skills. Learn to shift your body's center of gravity correctly. An excellent way to improve these skills is playing basketball, hockey, and martial arts.
Shuttle run options
Most often, a distance of 10 or 9-8 m is used, the number of repetitions varies. The standards and conditions for women are softer than for men. There are several common types of shuttle running that develop both endurance (with multiple repetitions) and coordination (if there are only 3-4 repetitions).
- 10x10. The athlete must run a distance of 10 meters 10 times;
- 3x10. By analogy, you need to run 3 times, 10 meters each;
- 4x9. The distance of 9 meters is covered 4 times.
We have presented the three most popular types of races, which are included in the TRP Complex tests. There are other, not such popular options, in which a 10 meter sprint is performed 4 to 10 times.
If you are wondering what abilities shuttle running especially develops, we will mention the following:
- Speed qualities;
- A sense of balance;
- Coordination of movements;
- Endurance;
- Muscle motor skills;
- Thinking and the eye.
Conditions for shuttle running
10x10 shuttle run training should take place in conditions that comply with safety standards:
- The surface of the ground should not be slippery;
- It is forbidden to practice during rain, snow or ice;
- Points A and B should be far away from fences, walls, pillars and other vertical surfaces;
- Athlete's sneakers must be carefully laced. Please note that if you decide to exercise during the cold season, you will need running shoes for running in winter. The summer option will have to be left until warm weather;
- Shoes must be equipped with non-slip soles;
- Equipment should not hinder movement.
Basic mistakes of beginners
A little later we will consider what benefits shuttle running gives to the body and whether harm is possible, and now, we will analyze the main mistakes that almost all beginners in this sport make:
- Never start learning to run at high speeds right away;
- The first step is to learn how to control the speed drops;
- Learn to move correctly when starting and turning;
- Remember to warm up before starting your workout. All muscles must be thoroughly warmed up to avoid sprains and injuries.
- Remember the rule with which you will understand how to quickly run a 10x10 shuttle run: the tips come down to one recommendation - first they master the correct execution technique, and then they begin to increase speed results. And nothing else !!!
Benefit and harm
Now you know how to run a 10x10 shuttle run fast and where to start learning the correct technique. We have also analyzed in detail what are the shuttle running distances - by the way, the execution technique does not differ for long or short runs. And now, we will tell you why shuttle running is useful for the human body:
- It develops agility well;
- Helps improve speed performance in all other disciplines;
- Saturates blood with oxygen qualitatively;
- Forms the correct breathing technique;
- Promotes weight loss;
- Stimulates brain activity, because the athlete must calculate his actions several steps in advance;
- Mobilization of forces is activated, which affects the development of endurance.
Can you harm yourself by doing this sport? If you study well how to learn to shuttle, you will comply with all safety precautions and you have no contraindications for health reasons, such activities will not bring you any harm. Exercise to your health!
We hope you understand what the shuttle run looks like and probably remembered how you passed its standards more than once in school. If you regularly go jogging, we recommend that you definitely include this type of running in your weekly program, along with interval and long sprints. So you will be able to increase the result, regardless of your goals.
