You've probably noticed many times that many high-level athletes start their race with a low start. Thanks to this, they manage to develop a very, very high speed.
What is a low start?
History
All athletes who ran short distances before 1887 always started in an upright position. One day, Charles Sherrill decided to start from a low start. Such a strange decision was very unusual and caused the audience to laugh, but Charles Sherrill, not paying attention to the audience's laughter, still started from this position.
Much to our surprise, he took first place then. And the athlete spied on the idea of starting in this way from animals. They always squat a little before making the fish. This solution helps to reduce air resistance at the start, because the body area is quite large.
Distances
This technique is used only at short distances, since the athlete has very little time to accelerate, even such a thing as air resistance can give a significant increase at the start.
In long-distance races, there is no need for such a technique, since in the end the runner will not be affected by how he initially started, and the distance runners do not make such a strong and high-speed jerk at the beginning. This technique is used only at distances up to 400 meters.
Starting pads
They are represented by small runners with guides, on which there are many notches, which are necessary in order to fix the pads at the required distance from each other. If this is done incorrectly, the athlete will take an uncomfortable posture for himself, which will lead to a violation of the technique at the beginning and most likely a loss.
There are also marks between the metal rails, which help to position the pads as conveniently as possible for the runner.
There are always two blocks, one for the right foot, the other for the left. It should be said that these pads are always coated with anti-slip material. This is necessary in order for the athlete to have excellent grip at the beginning. Also, the height of the pads is different.
The higher the last, the larger the size of the athlete's shoe should be. In general, we can safely say that the entire mechanism is quite compact, but at the same time it carries many functions that are aimed at helping the athlete to improve his performance.
Low start types
There are three main types of this start. The first option is most often used for a regular start. The main feature of this variant is that the forefoot is set at a distance of 1.5 to the starting line.
In order to install the rear block, it is necessary to measure the length of the athlete's lower leg, at this distance the rear block will be located from the front one. This option allows the athlete to gain optimal speed at the start area. Also, the first option is most often used when teaching young athletes, since it is still difficult for them to understand such a small difference between these options.
Also, athletes often resort to using techniques such as a long start. For its implementation, it is necessary to put the front platform at an angle of 50 degrees, and the back one at an angle of 60 - 80 degrees. This method is used a little less often than the first, but the second also has its advantages.
Well, the last option is a close start. With this option, it is necessary to correctly position the pads. The first must be 75 cm from the start line and the back must be 102 cm from the start line.
But do not stick to these numbers rigidly, since each athlete is unique, each has its own characteristics and preferences, so the settings for the settings of the pads can vary significantly, depending on the wishes of the runner.
Short distance running technique from a low start
Start of movement
The first stage is very responsible and important, since it will depend on how the athlete runs. First, the runner should take the pre-start position, in this position, his back knee should be lowered to the ground. In this position, the person has five points of support.
In this case, the hands should be at the starting line, but in no case on it or behind it, since in this case a false start will be counted. Before the start command is heard, the runner must fully ensure that the shoes are correctly fitted.
If something is wrong, the athlete has the right to correct this mistake right before the start. At the first command, you need to get up from your knee, while you need to rest your feet on the pads, your hands also play the role of support, only they should not go beyond the starting line.
Starting acceleration
After the “start” command, an equally important stage begins called acceleration. At the start, the athlete's legs should act as a spring. The athlete, having pushed off sharply, must go forward. It is very important to maintain the original position for the first 30 meters. This is necessary in order to increase the speed as quickly as possible.
You should also pay attention to your hands. At the start, they should be in a bent state. This semi-bent state must be maintained stably for the first 30 meters. Also, do not forget to work with your hands. The arms act as a pendulum, which helps to gain the greatest acceleration in the shortest time frame.
When starting acceleration, the center of gravity must be in front of the legs, only then, you will be able to accelerate correctly. If this rule is not followed, the whole point of a low start is lost. Don't forget about your legs. They also play a very important and significant role. At the time of the start, the runner must actively bring them forward at a slight angle. In this case, a kind of lever is created that helps to gain the necessary speed at the start.
Distance running
After you have passed the 30-meter mark, you can take an upright position. After you have taken an upright position, you should pay great attention to the work of the legs. They have to take long, quick steps. The stride length is different for each person. If a person takes too long steps during the race in an attempt to increase speed, he will not succeed.
On the contrary, he will only lose a lot in speed, since with too long a step, the leg is placed at an obtuse or right angle, which greatly slows down the athlete. Yes, the step should of course be long, but you shouldn't make it gigantic. The optimal stride length should be measured in training with a knowledgeable person who can always correct you in something and give the necessary advice.
When running a distance, you must breathe correctly. Breathing should be even and active. Many inexperienced athletes argue that it is necessary to inhale through the nose and exhale through the mouth. This is of course a delusion. While running, a person should breathe in the most comfortable way. The deeper the breathing, the more oxygen the lungs can absorb, which means that lactic acid will oxidize faster, allowing the athlete to run faster.
It is also worthwhile to properly dispose of your own forces. If you have to cover a distance of 400 meters, do not make too active jerks in the middle of the distance, since you simply will not have the strength to finish the spurt, which is very bad. In the middle it is worth keeping an even pace, with a slight run to the finish line. This tactic will allow you to maximize your potential.
Finish
If you run at a distance of 300 to 400 meters, you should start smooth acceleration 100 meters before the finish line. This will allow you to finish as actively as possible. If you run a shorter distance, then you can start accelerating in the second half of the entire distance. The faster you get to the finish line, the better time you can show.
At the finish, it is also worth helping yourself with active hand work. After crossing the finish line, do not jump to a step right away. Be sure to cool down in the form of a short run at a low pace, this will help you bring your pulse and breathing in order, recovery will be much faster.
We can safely say that short-distance running is a whole science, the study of which takes a lot of time and effort.
