The "highlight" of the program, when it comes not to the circus, but to athletics, is the men's 100-meter race. The fair sex, a full-fledged participant in all athletics disciplines, pleases fans with beauty and grace, fantastic results in the recent past, purely male species, but ... does not claim to be the fastest man on the planet.
The name Usain Bolt is well-known, and Florence Griffith (world record holder for 100m), to put it mildly, is not so popular, although her achievement lasts almost 30 years.
What is sprint
Less than 10sec. (this is how world-class athletes run 100m) the performance for the spectators and the fight for the athletes lasts. To become a member, one needs to buy a ticket, while others need to spend decades of grueling training.
100m is a classic sprint. Without diminishing the merits of other sprint distances, which include 60m (only in the winter season), 200m, 400m, as well as 110m hurdles, "weaving" is the undisputed leader in the "prestige" category.
The sprint relay races - 4х100 and 4х400m - are interesting and always emotionally held.
Stages and features of 100 meters running technique
Short-term work in a sprint predetermines the peculiarities in the technical and tactical training of athletes. The methods and selection of exercises at various stages of the training process are largely different from the training of stayers.
The 100m run is conventionally divided into the main phases - start, starting acceleration, distance running, finishing spurt.
Each of these phases requires separate specialized technical training.
A holistic picture is formed only after mastering all the elements in the complex.
It is important to lay the foundations of the correct technique for a young athlete, and masters, even of very high qualifications, need to pay constant attention to its improvement.
Start
In sprint disciplines, participants start from the "low start" position using special starting blocks. The athlete chooses the distance from the starting line and between the blocks. The jogging leg is in front. The other leg rests on the knee.
Straightened arms are placed in front of the starting line, slightly wider than the shoulders, the gaze is directed a meter forward. The starter judge gives two commands: 1. "to start", after which it is necessary to take a position in the blocks and lean on your hands. 2. "attention" - the pelvis is brought up, the body moves forward, waiting for the "shot". It is necessary to react to the shot as quickly as possible and push it out of the pads.
In this phase of readiness, the muscles of the lower extremities should not become ensnared, which will allow them to contract at the right time and get the "catapult" effect. Modern pads are equipped with electronic clamps and allow you to determine a false start that is beyond the control of the human eye. False starts in sprints is a regular phenomenon (fractions of a second are very expensive) and have led to disputes and appeals in the past. determination of correctness depended on the subjective perception of the judge at the start.
When the decision passed into the competence of electronics, the issue was removed from the agenda. In 2011, in the final race of the World Championship, W. Bolt was disqualified for a false start - his greatness was not impressed by the automation. A high indicator of "speed of simple reaction" (in this case, to a sound signal) gives a tangible advantage at the start.
One of the most effective auxiliary exercises for practicing the start and takeoff run is the shuttle run, with variations in length and number of turns. Jumping exercises (from standing to length and height, with weights and resistance), running up the stairs, uphill and many others, aimed at developing speed-strength qualities ("explosive" strength).
Starting run
In this phase of running, the athlete needs to quickly reach the speed close to the maximum.
It is important to maintain the correct tilt of the body, because the optimal extension of the hip in the first steps should create a force vector directed more horizontally than up. Gradually, the body “rises” and the running technique resembles “distance”. There is no rigid transition boundary.
Experts believe that after overcoming 30-40m, the runner should achieve the maximum starting acceleration. Changing pace and stride length, gradually increasing phase of flight, wide range of hand movements are characteristic features of the takeoff run. The main load is carried by the extensor muscles of the thigh and lower leg.
Distance running
Research shows that regardless of the skill level of the sprinter, the maximum speed is reached in the 6th second, and after the 8th it drops.
The foot is placed on the track from the toe; lowering does not occur to the entire plantar part of the foot. To achieve rhythm and uniformity of speed, it is desirable that steps from different legs are the same. The arms are bent at the elbows at right angles, they work freely, quickly and synchronously with the legs. The muscles act in an impulse mode (contraction-relaxation) to achieve the maximum free swing in stride.
The body is upright, the body is slightly tilted, the rotation of the shoulder girdle is minimal. It is important to control the preservation of the angle between the pivot point and the shin of the pushing leg in the pivot phase - for cool sprinters, the angle is close to 90 degrees
In the flight phase, hip reduction plays a special role. The analysis of the movements of the hip, lower leg and foot in relation to the hip, knee and ankle joints and their location to the support and trunk makes it possible to evaluate the biomechanics of the running step and improve the technique. Photo and video filming is widely used for a detailed study of the structure of individual elements.
Finish
The crown of the previous stages. It's a shame to lose a race when the finish line is a few meters away and all the rivals are behind. Finishing spurt and how to cross the finish line - these skills should also be in the technical arsenal.
It is necessary to keep enough strength to make the final spurt - the accumulated fatigue creates additional difficulties and "breaks" the technique.
It is recommended to step more often due to more intense arm movements. Modern technology provides for a significant reduction in the take-off angle from the support and at the same time an increase in the forward tilt of the body in the last step. The finish with a "jump" or the passage of the "cage", without changing the foundations of the movement, have not passed the test of time.
Pros use finishing pieces such as pushing the shoulder or chest forward with the arms back.
Often, to determine the winner of the race, the panel of judges resorts to the help of a photo finish.
Performance Tips for Running 100m
Workouts
Mastering the sprint technique, as in any sport, is impossible without fundamental general and special physical training.
General physical training lays the foundations for the body's activity under extreme stress (a 100m sprint is just such a case), and a special one is aimed at developing specific muscle groups and such qualities of a sprinter as strength, coordination, speed, speed endurance, jumping ability. Along with them, tactical and psychological training accompany the athlete throughout his career.
The method of interval training has the greatest effect, when a period of intense loads is replaced by a period of recovery.
The visually apparent ease of running of a highly qualified athlete defeating his opponents indicates a high technique that hides a truly titanic load - the heart rate can exceed 200 BPM, blood pressure rises significantly.
Warm up
The beginner's and experienced sprinter's warm-up patterns differ dramatically. If a standard athlete's warm-up is enough for the first, then the master includes a certain set in the set of exercises.
As a rule, a warm-up begins with various running exercises that exclude a long run (short light jogs of 40-50 m, running with a high hip lift, sweeping the lower leg back, mincing running with a transition to acceleration, etc.), stretching exercises for various muscle groups , swinging, rotational movements, inclinations.
Further, the transition to the jumping part (from a place, triple, jumps on one leg) and again return to running (changing the tasks of the first part of the running tasks). The warm-up part of the workout ends with short runs with smooth acceleration, but not at full strength.
Equipment
Everything is clear here - you need to choose the right footwear.
"Studs" for sprint are made taking into account the subtleties and peculiarities of the technique of this particular type of athletics.
Lightweight, the sole is thin, flexible, with good shock absorption properties. The spikes are attached to the nose, almost under the toes, to improve the repulsion effect.
When trying on shoes, you need to pay attention to the rigid fixation of the foot.
Studs are selected depending on the surfaces on which you will train or participate in competitions.
Results in 100m running are measured in tenths and hundredths of a second. The requirements for progress are focused to the limit here, so even minor flaws in running technique will be an unaffordable luxury.
