Short distance running: technique, rules and phases of execution

Short-distance running is considered the most spectacular in terms of entertainment among all athletics disciplines. It requires highly developed stamina, as well as the ability to develop high speed on short runs. You also need to be able to control the coordination of your movements.

Features of the exercise

Good short-distance running technique involves striding frequently and long. With each push of the leg, the athlete strives to overcome as much distance as possible, while maximizing the pace of these pushing. You need to move at high speed, which requires a highly developed sense of endurance and coordination. It is important to fully concentrate on the task without being distracted by anything around. The slightest loss of attention threatens to slow down. A meter before the finish, a special throw is made - it helps to activate the rest of the strength for the final spurt. Athletes must be able to gain maximum speed from the very first seconds of the race and not lose it throughout the entire distance.

The average stride length of a well-trained sprinter is 200-240 cm (+40 cm to body length)

Distances

Many people are wondering if sprinting is how many meters, and we will answer that there are several generally accepted distances. At the same time, a route is considered to be short if its length does not exceed 400 m.

In sports, races of 30, 60, 100, 200, 300 and 400 meters are accepted in single competitions. There is also a relay race: 4 times 100 meters and 4 times 400 meters.

If we briefly classify the types of sprinting and give characteristics, the information will look like this:

• 100 m - classic, Olympic standard;
• 200 m - classic, Olympic standard;
• 400 m - classic, Olympic standard;
• 60 m - indoor competitions;
• 30 m - school standard;
• 300 m - separate competitions.

Technique and phases

Consider the rules for running short distances, according to which the entire exercise consists of 4 consecutive phases:

• Start;
• Starting run;
• Distance running;
• Finishing.

The athlete must be able to correctly enter each phase of sprinting, because his progress at the finish will depend on this. Let's consider in detail all stages of the race.

Start

The recommended type of start in short distance running is low. It promotes the development of the highest speed at the start of the race.

1. The starting position of the athlete: jogging foot in front, swinging behind, at a distance of two feet. The head is lowered, the gaze is looking down, the shoulders are relaxed, the arms are bent at the elbows.
2. At the command "Attention", the sprinter transfers the body weight to the front leg, raising the pelvis to the same plane as the head;
3. At the command “Start”, he makes a powerful push and begins to build up speed. Hands move in time with the movements, helping to get out of the start faster.

The main task of this phase is to make a powerful jerk movement, in fact, to throw the body forward.

Starting run

The technique of running short distances requires the ability to develop your maximum speed in just 3 start steps. The body is tilted to the plane of the treadmill, the head looks down, the legs are fully straightened at the knees when pushing off the ground. The feet do not need to be lifted high off the ground so as not to lose stride frequency. They land on toes, then roll the foot onto the heel.

Run

The next phase in short-distance running tactics is to overcome the route. By this stage, the athlete has already developed a constant top speed - now it is important for him to reach the finish phase without losing positions. You can raise your head, but looking around is not recommended - this is how precious milliseconds are lost. The torso is still slightly tilted forward (7 ° -10 °) - this allows the momentum of the forward movement to be used to your advantage. The upper part of the body is relaxed - only the arms, bent at the elbows, perform alternating movements in time with the body. Posture is not disturbed, concentrating as much as possible on leg movements. When cornering, it is necessary to slightly tilt the body to the left, slightly turning the feet in the same direction. This will prevent the athlete from losing speed when the treadmill begins to turn.

Finishing

In addition to the starting acceleration in short distance running, it is extremely important to be able to finish correctly.

• In no case should you slow down here, on the contrary, it is recommended to collect the remnants of will and make the most powerful dash;
• There are 2 types of finishing throws on the ribbon - chest or side. Also, the athlete can finish without the final throw - it is allowed to be guided by personal preferences.
• In some cases, if the technique of movement is not sufficiently perfected or due to the inexperience of the athlete, the finishing throw, on the contrary, can slow down the runner.

The finishing technique for short-distance running requires the athlete to complete only one task - to finish the race with the maximum speed result. How he crosses the line is irrelevant.

How to train

Many athletes are interested in how to learn to run fast for short distances - what to pay maximum attention to. Let's dwell on this point in more detail:

1. It is very important to hone the technique for performing all the elements;
2. In training, much attention is paid to increasing the amplitude of leg movements;
3. Athletes are taught to control the body, to achieve high precision in every swing of an arm or leg;
4. Since the musculature of the legs receives the lion's share of the load, it is important to develop it comprehensively. For this task, cross country running, interval running, uphill, stairs, jogging are perfect.
5. For the development of speed indicators, play basketball, football.

To increase your stride frequency, it is recommended to do the running in place exercise with high knees. Stretching is a major part of your workout to increase stride length.

If you are interested in how to increase your running speed for short distances, train regularly, gradually increasing the load. It is important to adhere to the system to avoid interruptions or unplanned overloads. The first task of the novice short distance sprinter is to hone his technique. Do not strive to develop speed right away - first of all, teach the body to move correctly. And in the future, you can include in the preparation work on speed problems.

Errors in execution technique

To better understand the peculiarities of sprinting technique, it is necessary to identify common mistakes that beginners make.

• During a low start, do not bend in the back;
• Make sure that at the start the axis of the shoulders is strictly above the start line;
• Do not raise your head, look down, do not be distracted by what is happening around. Your task is to listen to commands, and for this you don't need eyes;
• During the starting acceleration, the chin is pressed to the chest, and the arms are lowered down - do not throw them up and do not wave to the sides;
• During the route, look ahead at 10-15 m, no further, do not look up;
• Don't strain your upper body;
• The toes of the feet are placed parallel, even slightly turning them inward. The mistake would be to turn them out.

If you are interested in how to improve sprinting, take care to rule out these mistakes. Follow the technique and the result will not be long in coming

Benefit and harm

Why is it necessary to improve sprinting, who can use this sport in general, except for professional athletes? In other words, let's talk about the pros of this discipline.

1. In addition to the obvious health benefits, this sport is great for training reaction speed and the ability to practice frequent jerks at high speed. These are indispensable qualities for a good football player, basketball player, skater;
2. Short runs are great for endurance training, a quality that comes in handy in any sport .;
3. Athletes who are fond of sprints over short distances have a highly developed cardiovascular system, which is able to function optimally in conditions of lack of oxygen. These abilities are widely acclaimed in mountaineering.

Answering the question whether this exercise can harm a person, we emphasize that under the condition of absolute health and well-structured workouts, the answer will be negative. If you have diseases of the musculoskeletal system, cardiovascular system, or any other conditions in which cardio is contraindicated, it is better to choose a more gentle sport.

Standards

At the end of the article, we present a table of standards for categories for different distances.

Well that's all, we talked about sprinting, covering all the important points. You can safely start training to get the coveted TRP badge or rank. Remember, for the official fixation of the result obtained, you must take part in official competitions. You can apply for passing the TRP standards through the testing website: https://www.gto.ru/norms.

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