If you have chosen a path of sport for yourself, such as sprint running, then in order to achieve meaningful results, you need to learn all the techniques of sprinting.
This sport came to us from ancient times as one of the varieties of athletics. In ancient times, Greek runners competed among themselves at the Olympics. Now it is one of the most popular Olympic disciplines. It is due to the intense struggle between the runners, dynamism. The victory is influenced by fractions of a second, millimeters.
With regular exercise in such a run, the circulatory system is strengthened, the lungs are trained. What is important, the muscles of the legs are trained and the pelvis is stretched, for the modern world and its passive work this is almost a priority. As after any other workout, the stress accumulated during the whole day is reduced and serotonin is produced.
Definition and brief description of sprint running
The term sprinting generalizes and as an integral fundamental is in the athletics program. It consists of races at different distances not exceeding 400 meters, a kind of relay race. In the Olympic Games, the following types are held: races at a distance of 100m, 200m, 400m, relay race 4x100m, 4x400m. At youth competitions and in indoor stadiums, there are races for 50m, 60m, 300m.
Short distance sprints are a form of athletics such as jumping, all-around, and a rare form of throwing competition.
The history of sprinting
As mentioned above, this type of competition originated in ancient Greece. He entered as a competitive part of the Olympic Games. Then it consisted of two different distances, the first 193 meters, the second 386 meters. At that time, high and low starts were also used, for this there were stops made of stone or marble.
The runners were assigned to the lanes by drawing lots. After that, a run was carried out on separate tracks and its start was initiated by a special signal. Those of the athletes who made a false start received a punishment in the form of beating with rods and imposing a monetary fine. Competitions for women were also held then, although they had only one distance of 160 meters.
After that, it was revived only in the 19th century. During the first Olympic Games in modern times. They were also held in Greece at the Athens stadium on April 5-14, 1896. The sprint race has already been presented with distances of 100 and 400 meters for men. And women began to compete in this discipline only in 1928, the distance for them was represented by values of 100 and 200 m.
Analysis of sprint running technique
First of all, it includes 4 stages:
- Initial phase, start;
- Initial pickup of speed;
- Distance running;
- End of the race.
Let's analyze the initial phase, start
The sprint is most characterized by a low start, thanks to which speed is most efficiently gained at the start of the race.
The starting machine and pads make an effective start, the runner, with their help, receives support for the start, the most comfortable position of the legs and their angle of inclination.
So there are several types of installation of support pads:
- With the criterion for a normal start, the near support is placed 1.5 feet from the start, and the far support is at least 2 feet from the near one;
- In conditions of an extended start, the distance from support to support is 1 foot, and to the line at least 2 feet;
- In the conditions of a close start, the same distance from support to support remains as in the previous version, and the distance to the line is set at 1.5 stops.
After scoring the command to start! the athlete takes his place in front of the supports, bends down and places his hands behind the starting line. After that, you should rest your feet on the shoes so that the socks rest against the running track. With your back foot, you need to kneel and bring your hands in front of the starting line.
After the sign, attention! It is necessary to straighten your legs, tear your knee off the track. Raise your pelvis, but try not to overextend your hands.
The second phase is gaining speed, which is worth paying attention to. This is one of the most important phases as it sets the speed and timing of the race. If you make a mistake in it, then this will directly affect the result. The most important thing after the start is to straighten the front leg while remaining tilted, after which the hip of the hind leg is raised, and the next step is taken.
It is important to note that the inclination of the body must be gradually reduced during acceleration and by the 15th step it is completely necessary to switch to the standard one.
Distance running
When developing maximum speed, the torso must be positioned slightly forward. The feet must be landed on the front of the foot.
It is also worth noting that many runners have a main leg, this should be eliminated by additional training of the non-main leg. Then a more harmonious running is achieved. Hands must be kept in a bent position and leads out crosswise with the legs.
Features of running technique at various sprint distances
- The 100 meter distance must be covered with maximum speed. Having accelerated at the start, it is necessary to keep the speed until the very finish;
- The 200 meter distance differs in that it will still be necessary to run a turn. To do this, it is advised to run the distance before the turn a little slower than your maximum result. In the turn, the torso should be tilted to the left;
- The 400-meter distance is covered as follows: 1/4 of the distance is the maximum acceleration, and then a gradual decrease in speed.
Method of teaching short-distance running technique
For runners, based on their physical capabilities, technical exercises are selected to correct shortcomings in running. The beginner should perform separate exercises for the technique, this is necessary to establish the correct execution.
After mastering them, do everything sequentially without interruption. Over time, you need to increase the speed for which the exercises are performed only so that the technique does not suffer.
Exercises to improve low start
- We carry out the same exercise with repetition;
- We start the race with weight resistance;
- Static load in position Caution hold for 10-15 seconds;
- An uphill race.
Exercises to improve finishing technique
- You need to sprint 30-50 meters;
- Accelerated running with a bent body;
- Running 400 meters with an increase in pace at the finish line.
Dynamics of changes in running technique with the growth of an athlete's qualifications
Over time, you should increase the speed of all exercises, but this should be done only after mastering the correct technique. Among professional athletes, there is an increase in dynamics with an increase in their qualifications.
Running is one of the most popular activities in the world. He perfectly educates both the body and the spirit of a person. Has a positive effect on health. Recently, it has also been an exercise for the mind, because the entire technique of performing exercises has now been calculated by science and is aimed at maximizing speed indicators.
If you decide to seriously engage in running and reach great heights, then you will need to constantly train hard and follow the technique.
