There are tons of information on the Internet on how to start from a low start correctly. But there is very little information about how to properly start from a high start.
Working as a coach, I often face the fact that my students cannot fulfill the standard for sprint running, not because they lack strength, but because they spend too much time on starting acceleration, losing up to one and a half seconds in this component.
Therefore, today I will tell you the main features of a high start. I would like to note that this technique is suitable for running short distances. When middle distance running the position of the body remains the same as described in the article, but the starting movements will be slightly different.
Correct body position.
The first mistake beginner runners make when starting from a high start is to choose the wrong body and leg positions.
In the photo you see the start of the race on 800 meters... The most correct position at a high start was taken by the extreme left athlete.
First, the body and shoulders should be directed in the direction of movement. A common mistake when the body is sideways. This forces you to waste time spinning the body during the start.
Secondly, one arm should be bent in front, and the other should be brought back in an almost straight position. This will give additional explosive power, namely, during the start, the quickly thrown out arms will also help accelerate the body. And do not be confused, if you have a left jogging leg, then the left hand should be wound behind the body, and the right one will be bent in front of the body and vice versa.
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Third, do not confuse your legs. When you get to the treadmill, you by inertia put forward the jogging leg. Therefore, submit to your inner feelings. If you swap legs and end up with the jogging leg in the back, it will also waste seconds at the start. Any person has an imbalance in limb development. Always one leg or arm is slightly stronger than the other. This should be used. Therefore, there is a concept - a jogging leg.
Fourth, you need to make a slight forward bend. This is a kind of imitation of a low start. This will help you lift your hip more strongly at the start.
High start movement
The most important thing is to correctly use the correct position of the body. Because even in this position, not knowing the peculiarities of the start, you can start running incorrectly.
- It is necessary to bring the hip of the back leg forward as sharply and quickly as possible. In general, in essence, a sprint is a takeaway hips forward followed by placing the foot on the foot. The faster you move your hip, the faster you run. And especially this must be done at the start in order to accelerate your body from zero speed.
- The supporting jogging leg should push off as much as possible and at a certain moment should fully straighten.
The photo below shows the phase when the athlete has already kicked off and brought the hip forward. That is, the leg, which is currently in front of him, was behind at the start. The supporting leg, which is now in the back, as you can see, is fully extended. No need to think about this straightening. But you need to push off so that she straightens up. This is done automatically.
What NOT to do during the start
- There is no need to shorten the steps. The harder and farther you push your hip, the better. You cannot do this while running, since in this case there is a possibility that you will begin to put your foot in front of you, and not under you. And thus, on the contrary, slow down. But during the start, when your body is tilted forward and with all your desire to move your hip further than the body is located, you cannot. Thus, at the start, extend your hip as much as possible.
- Sleep. And I'm not talking about a late start. The main thing is to explode from the very first seconds. I have often come across the fact that instead of giving all the best from the very start to the fullest, some runners are trying to save energy for acceleration. This is completely stupid. You need to spend all the strength you have on overclocking.
- Do not put your hind leg too far or too close. One and a half feet between the legs is enough. Extending your leg too far will slow your hip extension. And if you put it too close, you will not be able to push off normally.
Try to practice the start. Go to the stadium and run 10-15 meters, practicing the start. Until you bring it to full understanding. It often happens that a person tries to improve his physical qualities in order to pass the standard. And all that is enough for him to deliver technique start.
