Shuttle Run Standards

No physical activity is as natural for the human body as walking and running. Especially running, because it strengthens muscles, heart muscle, lungs and develops endurance.

One of the types of running is shuttle running. The specificity of shuttle running is that the result in the form of energy consumption and training is achieved in less time. This is a great anaerobic exercise.

Shuttle Run Description

This type of running got its name from the analogy with a shuttle that transports goods on one side of the river, then on the other. So, the runner, reaching the destination, suddenly turns around sharply and runs back so several times until he reaches the norm.

Such a ragged way of running perfectly trains endurance, agility, development of speed, develops coordination of movements and adaptability to a sharp change in direction. But they need to be engaged regularly and with increasing intensity, since this is also the most traumatic type of running.

Distances

The linear path along which the runner moves is called the distance. Depending on the degree of preparation, necessity and territorial capabilities, it can be from 9 m to 100 m in length.The maximum intensity of such a run when passing the standards has parameters of 10x10 m.

This means that the distance of 10 m must be covered 10 times. There is an even weaker intensity of overcoming 4 times 9-meter and 3 times 10-meter, it is for schoolchildren and students. With personal training, the distance can increase as the endurance increases.

As soon as the runner feels that he can run easily, then it is time to increase the distance or the number of runs. The distance is limited either by the walls of the building or by artificially created obstacles that need to be touched.

Technics

Classic shuttle running technique:

1. Take a high start position, with support on one hand.
2. At the command "march" or whistle, run to the obstacle, at this moment the stopwatch starts
3. Touch an obstacle or pick up some sports equipment, turn around and run back.
4. When a given number of distances is overcome and the subject crosses the line, stop the stopwatch.

Increase your cadence to increase efficiency. She trains great with jumping rope. While running, you need to direct the body forward and put all the force into pushing the legs off the surface. When making a U-turn after reaching an obstacle, it is important how it is done.

The judges evaluate who came first, in how many seconds he did it and how smoothly and along what trajectory the turns were made. The first one is the one who crossed the last finishing straight first.

The technique can be your own. Her choice is determined by the personal characteristics of the structure of the foot (flat feet), the length of the distance, endurance and how a person is accustomed to running. If it is convenient for him to start from a low start and otherwise transfer body weight and the results are positive, then why not.

Shuttle Run Standards

Such a run is included in the list of sports standards. They are fixed and approved by the unified All-Russian sports classification.

At school

At school, these standards are passed in physical education lessons, receiving an assessment for them. The standards are considered when running a 10-meter distance 3 times by children from grades 1 to 4 and a 9-meter distance 4 times by students in grades 5-11.

The criteria for assessing the result at school are the class of instruction and the gender of the child. And if, for example, a girl from the 5th grade gets "5" for the result of 10.5 seconds, then for the same result the student of the 7th grade will receive only "4", and the boy from the 11th grade will not even reach the mark "3" ...

In universities

Higher educational institutions also conduct physical education lessons with an assessment of the results. Here are the standards for university students. With a run of 10 m3 times, the standards for students are:

Military personnel

Military personnel are also periodically tested for professional fitness. Due to the fact that they constantly train, the requirements for them are high and they are tested at the most intense distance of 10x10m. To confirm prof. suitability they must meet the following standards:
Standards for men

Standards for a woman

Rules and techniques for passing the standard

Before the shuttle run, a prerequisite is a good warm-up. With an emphasis on stretching the calf muscles. The start should be high with a jogging foot. While running, do not lean on nearby objects and people. When bending around, you must be careful at this moment, the probability of falling is too high.

It is important not only to come first, but to finish correctly. At school, in the gym, two lines of 10 m are drawn so that two people can run at once. The teacher blows the whistle, the student runs with the ball in his hands. Each time he takes the ball from the end of the distance. He must bring a ball to the start line for each run. This is done so that the student does not cheat.

A few tips to help you when doing shuttle jogging:

• You need to know your jogging leg and start only with it, as if throwing the bodies forward.
• For excellent results in shuttle running, you need to train with jumping rope.
• For the best performance You need to master the stop step. It is used in sports such as basketball, volleyball and football.
• Any kind of running is contraindicated for overweight people, and especially shuttle running

With regular, high-quality workouts, you can quickly get great results in shuttle running.

Watch the video: Shuttle Run (December 2024).