Running on short distances(sprint) has the most distribution. This typical exercise for speed is characterized by the maximum intensity of the work of the motor apparatus, and, consequently, by its short duration.

Typical sprint distances are 60, 100 and 200 m. Short distances also include 400 m for men and 300 m for women and boys.

The technique of track and field athletics running at these distances differs from running at other distances, first of all, by the start. Sprinters use a low start. It allows the athlete, straightening up, to produce a strong repulsion, and therefore immediately develop top speed. At the command "Start!" runner takes position low start.

At the command "Attention!" it moves forward somewhat and transfers the weight of the body to the arms, as a result of which the muscles of the legs are largely freed from static stress, which improves the conditions for their further work. To stop the legs, starting blocks or machines are used, and in the absence of them, holes are dug in the ground. Ch. the advantage of the blocks is to ensure the hardness of the support and a higher location of the sprinter's feet, which helps to speed up the exit from the start. At the start signal (a shot or the command “March!”), the runner pushes off with great force with both legs and vigorously swings his arms.

When the runner lifts his hands off the ground, he is in a hard lean position. General Center the weight of the athlete (o.c.t.) is far ahead of the support, and in order not to fall, the runner accelerates his movement forward. He achieves this by using frequent percussive steps: quick knee extension forward and upward, followed by vigorous lowering of the leg down and back - a blow to the ground. With each step, the length of the step increases, the inclination of the torso decreases, and the fulcrum approaches the projection of o. c. t. (in the future, it turns out to be even ahead of it). There is a gradual transition from the shock method of running to the flywheel.

The initial running speed is low, and at a distance it reaches 11 m / s and more. In order to develop the greatest possible speed, the sprinter runs with acceleration from the start. Then the run begins with a relatively constant top speed, which is achieved by using the swing step.

In his sprint characteristic features are: planting the foot with a toe, high hip lift, a sharper take-off angle and a slightly greater torso forward than at other distances.

With an almost maximum amplitude of movement in the joints of the limbs, a very high pace is maintained: the frequency of steps reaches 300 per 1 minute, and the stride length on average varies between 1.8-2.5 m. However, to improve the achievement, it is not necessary to resort to lengthening the running step, because the running speed equally depends on the frequency of steps. Often for the sake of the latter it is necessary to reduce the length of the step.

Hand movements play a big role. An indicator of good technique is the straightness of the athlete's progress. Inexperienced athletes, due to some zigzag running on a 100-meter straight, make a path of 101-102 m. Due to the onset of fatigue at the end of the distance, the runner needs to make great volitional efforts to maintain the highest speed.

To cross the finish line faster, the runner makes a throw at the last step before the end of the distance: he tilts his body forward and throws his arms back (chest throw) or, leaning forward, simultaneously turns sideways to the finish line to touch it with his shoulder.

To achieve the highest speed, it is necessary to master the running technique perfectly and to have the ability to instantly relax the muscles in the swing or flight phase.

The constant improvement of running technique and training methods, as well as the constant increase in the number of sprinters, have led to an extremely high level achievements in this athletics.

Literature

1. Athletics, under the general ed. Vasilyeva G.V. and Ozolina N.G. M., 1952.
2. Athletics, under the general editorship. L. S. Khomenkova. M., 1953.
3. Khinchuk L.L., Mikhailova R.P. Athletics in the USSR. M., 1951.

Encyclopedic Dictionary of physical culture and sports. T. 1. - M .: Physical culture and sport, 1961. - 368 p. pp. 70-71.

Short distance running (sprint) is one of the most popular species athletics. On the largest international competitions in sprint, a total of 10 sets of medals are awarded (including relay race). High sports results in the sprint as well as in others types of light athletics can be achieved with proper running technique. All actions of the runner from start to finish are one continuous exercise, which is based on the desire of the athlete to be the first to reach the finish line in shortest time. In order to analyze the running technique, it is conditionally divided into 4 parts: start, takeoff run, distance running, finishing.

Start. The sprint uses a low start, allowing you to start running faster and achieve maximum speed in a short section. For acceleration at the beginning of the run, starting blocks are used, providing a solid support for repulsion and constant angles of inclination of the supporting platforms. Their location is determined during the training process and depends on the individual characteristics of the athlete, his height, limb length, and the level of development of speed-strength qualities.

There are several low start options. The most common so-called normal start, in which the front starting block is set at a distance of 1-1.5 feet (35-50 cm) from the starting line, and the back - at the same distance from the front block. At close start the back block approaches the starting line and is placed closer to the front block (at a distance of the length of the foot or less). At extended start the front block is set back from the starting line and is at a distance of the length of the foot and less from the back block. At the same time, the angle of inclination of the supporting platforms also changes: as the blocks approach the starting line, it decreases, and when removed, it increases.

The support platform of the front block is usually inclined at an angle of 45-50°, the back - 60-80°. The distance (in width) between the axes of the blocks is 18-20 cm. However, no matter what options for the location of the starting blocks the athlete uses, the arrangement should provide him with a comfortable position on the command “Attention!” and maximum efficiency of repulsion from the pads.

Before the signal to start running, two preliminary commands: "On your marks!" and "Attention!".

At the command "Start!" the runner squats in front of the blocks, resting his hands on the track in front of the starting line. Then he sets the foot standing behind in the block, kneels down, at the same time sets the other foot in the second block. As statistics show, the vast majority of outstanding athletes at the start put their push foot behind. The rationality of this arrangement can be explained, firstly, by the fact that the explosive nature of the work of the standing leg behind is more characteristic of the pushing leg, and, secondly, by the time of the first step, the athlete’s body has not yet reached significant speed, and it is more expedient to perform the greatest load with the strongest leg. Hands rest on the track a little behind the starting line. The thumbs are directed inward, towards each other, the elbows are straightened, the back is slightly rounded. The weight of the body is evenly distributed between all reference points.

At the command "Attention!" you need to smoothly move the body slightly forward, while raising the pelvis slightly above shoulder level. The feet should be firmly pressed against the blocks, the knees slightly shifted, and the heels slightly turned to the sides. The athlete's attention should be focused on the first movement after the shot (for example, on the movement of the leg standing behind), since focusing only on the shot slows down the reaction. Experienced athletes, while waiting for a shot, strain certain muscle groups and begin to put pressure on the stops of the starting blocks. At the moment the signal is given, the muscles begin to work, as it were, on the move, and, thus, the time required for the deployment of motor activity is reduced. The time from the start signal to the start of repulsion (the latent period of the motor reaction) is 0.12-0.2 s, and the total start time is 0.38-0.5 s. Thus, "sprinting in place" is 4-5% of the total result of a 100m run.

Start run. The task of the starting run is to overcome the rest inertia as quickly as possible and create the maximum possible acceleration of the runner's body. Having heard the signal, the runner rushes forward, taking his hands off the track and at the same time pushing off the block with his back standing leg, which performs an active forward movement. This movement is picked up by the standing foot in front and ends with its repulsion from the block. It should, after a powerful repulsion, “run out”, and not jump out of the blocks. The runner must energetically, low above the track, bring forward the fly leg already in the first step. At the same time, the toe of the foot must be “taken over”, which contributes to the elastic setting and the implementation of wide steps.

In the first 2-3 steps, when running from a low start, the athlete's leg is placed behind the projection of the GCMT. In the next 1-2 steps - to the projection of the OCMT, and then - in front of the runner's OCMT. It is considered inappropriate to look at the finish immediately after leaving the start. You need to raise your head gradually along with the rise of the entire body to a normal position. A significant tilt of the torso and head during the first five steps from the start does not prevent a qualified athlete from freely and naturally increasing the length of the steps and contributes to the direction of all efforts straight ahead. With increasing speed, the legs are placed closer to the midline. In essence, running from the start is running along two lines that converge into one by 12-15 steps of the distance.

Simultaneously with an increase in speed and a decrease in the magnitude of acceleration, the inclination of the body decreases, and the running technique gradually approaches the technique of distance running. At the same time, the speed in the starting run increases due to an increase in the length of steps, a reduction in the support time with a practically unchanged time of steps. Trunk straightening and transition to distance running in athletes highly qualified occurs at 25-30 meters (13-15 running steps), when 90-95% of the maximum running speed is reached.

Interestingly, runners of any qualification and age reach 55% of their maximum speed in the first second of running, 76% in the second, 91% in the third, 95% in the fourth, and 99% in the fifth. True, children reach a speed of 6-7 m / s and manage to run 20-30 m, and the best sprinters in the world reach a speed of 10-11 m / s and run 50-60 m during this time.

Distance running. The technique of the strongest sprinters is distinguished by a smooth, outwardly imperceptible transition from the starting acceleration, where the athlete strives to maintain maximum speed for as long as possible, to distance running. To maintain running speed, you need to maintain a rational ratio of length and frequency of steps for a given runner due to less effort and greater freedom of movement, which distinguishes outstanding sprinters. They are characterized by a frequency of 4.5-5.5 steps per second, and the length of the steps reaches 125% of the athlete's body length.

When placing a foot on the track, qualified athletes perform a foot movement towards the ground (raking motion), thereby creating a preliminary tension in the muscles of the foot and lower leg, preceding the depreciation phase. Setting the foot on the track is made on the front of the foot with some emphasis on its outer arch, and the lower leg is almost vertical when landing. In addition, the leg must descend closer to the lifter's MRCC at a high speed, referred to as the foot's "landing" speed. The value of the "landing" speed of the foot is usually measured relative to the body, and ideally it should approach the horizontal speed of the athlete. This ensures the elasticity of the step and is typical for all the strongest sprinters, being in many respects a sign of the rationality of running technique. At the end of the repulsion, the supporting leg does not fully unbend, because. during the decline of the support reaction force, one should not delay the repulsion by extending the leg in knee joint, and actively finish it with a quick extension of the foot. The artificial desire to fully extend the leg at the moment of completion of the repulsion not only does not improve sports result, but it can also cause injuries to the back of the thigh.

After breaking away from the support in qualified sprinters, the leg is strongly bent at the knee joint (the heel almost touches the buttock) and is extended forward and upward with an active free movement. This movement of the leg, and then its rapid lowering, provides the optimal length and frequency of steps.

In the flight phase, the runner should strive to bring the hips together quickly. Moreover, the emphasis of the swing movement is on bringing the hips together before setting the leg (and not on taking it forward when breeding). The criterion for good technique here can be the presence of the fly leg on the same level with the supporting knee when the latter performs the setting. During the period of support, the runner's CMC travels a distance of about 1 m, and the depreciation section is about 40%, and the CMC trajectory itself has the form of a curve that drops by 3.5-4.5 cm at the moment of "sagging", after which it rises and rises in flight by 4-6 cm.

While running along the distance, the arms, bent at the elbows, quickly move forward and backward-outward. At the moment of the vertical, the arm, when moving backward, straightens in elbow joint and, bending again, moves forward. The fingers are free or semi-closed. Throughout the distance, the runner must maintain a slight tilt of the torso, keep his head straight, and look forward.

In the 200 and 400 m runs, the athlete takes the start on the turn. Therefore, in order to run the initial segment in a straight line, the starting blocks are set at the outer edge of the track along the tangent to the turn. When running up to the turn, the sprinter smoothly increases the torso tilt to the left to fight the centrifugal force. The higher the speed and the greater the curvature of the track, the greater the tilt of the torso. Important role plays on the run correct setting stop and hand work. So, the feet are placed with a slight turn to the left, and when the left foot is placed on the ground, pressure on the outer part of the sole prevails, and when the right foot is placed on the inside. Hand movements are also somewhat different from hand movements when running in a straight line: right hand directed more inward, and the left - somewhat outward.

Finishing. Often the term "finish" is misunderstood only as a throw to the finish line, although the finish includes the final effort that the runner exerts in the last meters of the distance in order to maintain the available running speed. To do this, he needs to maintain the length and, especially, the frequency of steps, as well as focus on intensive hand movements. However, in the last 20-15 meters of the distance, the speed decreases by 3-10% due to a decrease in cadence due to an increase in flight time (in this case, an increase in stride length cannot compensate for a decrease in cadence). Qualified runners make a chest throw to the finish ribbon due to a sharp forward lean, and it is necessary to lean at the moment when the leg rests on the ground. Some athletes, while tilting their torso forward, simultaneously turn it slightly to the right or left to touch the finish line with their shoulder. Such movements are undertaken with the aim of a slight, but sometimes decisive advantage over the opponent.

Thus, long gone are the days when it was discussed whether it was profitable or not profitable to jump to the finish line, which some famous sprinters performed so spectacularly. At present, it has become certain that there are only three ways to finish: the first is a throw with the chest on the ribbon, moving the arms back; the second is a shoulder jerk with a turn of the upper body and the third is running behind the ribbon without changing the running technique.

Often novice athletes, in their natural desire to be the first, start the final throw in 3-4 steps, and these last meters run in an uncomfortable, “falling” position, which reduces speed, and sometimes leads to a fall of the runner. Therefore, sprinters who have not mastered the finishing technique are advised to run the finish line at full speed, not paying attention to their opponents, not thinking about throwing or jumping on the ribbon. At the same time, you should run through the finish line as if there were still half a meter left before it. On the next steps after the finish, the runner's body gradually deviates back, the speed drops and the athlete switches from running to walking.

The sprint distance can end as early as 10 seconds after it starts. Even the slightest extra or wrong movement entails the loss of precious time. Victory is achieved only through systematic training and honing each movement. In this article, you can find out which sprinting technique is the most effective, as well as effective exercises for developing it.

What distances do you need sprint running technique for?

The classic sprint distances are the 100m, 200m and 400m races. technically it is not much different from the non-relay, with the exception of some phases of the distance. It should be noted that average or even long distances it will not even be possible to run if you use the technique of running for short distances.

Despite the fact that there is a relatively large difference between the lengths of the distance, the technique is still little different. The only difference will be only the duration of some phases of the distance. So, for example, when running 400 meters, the distance run will be much longer than when running 100. It turns out that with an increase in the length of the distance, only the main phase of passing the distance increases, while the duration of acceleration and finish does not change.

The essence of sprinting technique

Sprinting - power and speed. It requires the athlete to give their best at every meter of the distance. Strength work and training are very important for sprinters. Only now it will be possible to realize and use each muscle of the sprinter as efficiently as possible with correct technique running. There is no question of any economy of sprinting. The main thing here is to develop maximum speed, using every necessary muscle.

In sprinting, as nowhere else, handwork is especially important. With the help of them, the athlete sets the rhythm and frequency of running. Every movement, including arm movements, must be aimed at accelerating and maintaining speed.

Phases of sprinting

It is very difficult to describe the technique of running for short distances without parsing it into phases. The specificity of the sprint lies in the fact that each stage of passing the distance requires a certain technique, which is fundamentally different from the technique of other stages of running. It is impossible to single out the most important phase, because if one fails, it will be very difficult to win back the lost time on the other. Only a few athletes, like Usain Bolt, can afford to lose tenths of seconds on acceleration and win back in full to the finish line.

So, sprinting or sprinting consists of the following steps:

— acceleration;

— distance running (main phase);

Start

The start of sprint races is given from the blocks. Athletes usually take a very long time to train him. At the moment of start, the sprinter is required to “explode” as quickly as possible and start accelerating. At this moment, almost all the muscles of a person are maximally involved, since the athlete will need not only to push off with his feet, but with his hands, and also to help himself with his back and abdominal muscles. We can say that the start is one of the most energy-consuming stages of the race.

The next technical moment is the ability to hit at the moment of a shot or giving a command to start. Initially, the athlete is in the position: push leg on the knee on the track, the knee of the second leg is slightly raised, hands rest on the track without crossing the line. In this position, the athlete must wait for the “Attention” command, after which he takes his knees off the track, the body moves forward, the weight of the body moves forward, so that the hands remain the main support. After the “March” command, the athlete takes his hands off the track and at the same time begins to push off with his feet from the blocks. It is very important to catch the line between falling and effective acceleration. If initially the slope is insufficient, then it will not be possible to accelerate quickly in the future.

Overclocking

The duration of acceleration should not be more than 30 meters, but should not be less than 20-25. If the acceleration is too long, then it will not work out in the future to develop greater speed and connect other muscles. This is the same as if you drive the car all the time in first gear, which is effective only at the beginning of the movement. If the acceleration is too short, then it will be very difficult for the athlete to develop sufficient "cruising" speed in the future. Here again, the example of a car is suitable.

During the acceleration phase, the body should be tilted forward and gradually straighten with each step. This is due to the fact that at the time of the start, the body weight was transferred back. You can not immediately quickly straighten up after the start. By the 30th meter, the athlete should already have a straight back.

In the acceleration phase, it is necessary to push off with your feet as often and powerfully as possible. The hands serve to assist in setting the frequency and stride width. The main thing is to find a middle ground between too long steps and short but powerful ones. Usain Bolt's cadence (frequency of feet touching the ground while running) record run for 100 meters was as much as 254 steps per minute, while the optimal cadence when running long distances is 180 steps per minute.

Distance running

The technique of sprinting at this stage is quite transparent. the main task try to develop the gained speed even more and maintain it for as long as possible. Landing goes on the toe, on the loaded foot. The time of contact with the track is minimal. This requires a powerful push and removal of the hip as far and as high as possible. Unlike, in sprinting, it is possible and even necessary to bring the lower leg forward of the knee, making raking movements.

The arms are bent at the elbows, but can be slightly bent and unbent. They need to work actively, setting the rhythm to the legs. The body should be tense, and the muscles of the back and the press should support it in an even, but slightly tilted forward position.

Finish

The final stage of the sprint distance. Unlike sprints and distances, it is often decisive, since the finish fight and photo finish are common in sprinting. Here the role of chance and the stress resistance of the athlete plays more. Firstly, the winner will be the one who more accurately hits the "foot". That is, it is much more convenient to lunge from the push leg than from the other. Secondly, if the athlete loses his nerve and he lunges earlier than required, then his speed will drop very much just before the finish line.

It turns out that the main feature of the sprint finish technique is to start lunging for the finish at the right moment, but to catch this moment is a real art.

Sprint Slow Motion Technique:

Exercises for sprinting

Teaching sprinting technique takes the lion's share training process. Although the methodology for teaching the technique of sprinting is different for all coaches, there are still a number of typical exercises, which are most effective for generating correct technique running.

Push up running

Such an exercise can also be useful as a running workout for any distance. The athlete must rest his hands against the wall, lean slightly towards it. Then the footwork begins in turn, first a series of repetitions with one foot, then the other. The movements should simulate the movements of the legs while running. Pay attention to the length of the “step”, sufficient raising of the hip and carrying the leg.

Elements of the SBU (special running exercises)

Most effective exercises for the development of sprinting techniques are running with high hips and multi-jumps. When performing these exercises, you need to pay attention Special attention frequency, hip height, and toe landing. Running on straight legs is also performed - “front scissors”. The exercise is performed on a track of about 30-40 meters, then acceleration for the same distance.

"Swimming" through barriers

For this exercise, it is necessary to place athletics barriers in a checkerboard pattern for the length of the step. The athlete needs to walk between them and step over each of them with one foot. The leg that steps over the hurdles must drop as if in a hurdling.

Handwork in front of a mirror

To date, this is almost the most effective and simple way to control hand movements. For this exercise, you need to allocate at least 5-10 minutes daily. The arms are fixed at the elbow, the body is motionless.

Conclusion

Sprinting technique is very important for achieving high results in running. Each of its elements requires systematic practice and repetition in order to transfer the correct movements to running. The exercises for sprinting are not very difficult, but it is better to perform them under the supervision of experienced coaches or athletes. Only after the technique of running short distances is brought to the ideal, it will be possible to count on a fast and beautiful run.

Short-distance running is characterized by a relatively short duration of work (6.5 - 50 seconds) at its maximum intensity (10-12 m / s), which places high demands on the athlete's body. The total time to run the distance depends primarily on the speed that the athlete is able to develop at the distance of the starting run (how quickly the maximum running speed is reached), speed endurance (the ability to maintain the achieved speed until the end of the distance) and the ability to quickly respond to the starter's shot. It should be assumed that the athlete who performs most or all of the listed elements better than his opponents can count on winning the competition.

In well-trained athletes, the latent and motor response periods to a starter shot range from 0.3 to 0.4 seconds. (latent 0.06--0.1 sec., motor 0.24--0.3 sec.). By improving the elements of running, it is possible to improve the overall result by 0.05-0.08 seconds. To achieve an international-class result in the 100-meter race, a sprinter must be able to develop a speed of at least 11.6--12 m / s. Therefore, one of the most important tasks of a sprinter is to increase the absolute speed of running. Overall result essentially depends on the ability to quickly pick up speed. With a good starting run, the speed in the second second of running approaches 76% of the maximum, in the third - to 91%, in the fourth - to 95%, in the fifth, sixth - to 100%. The success of an athlete is determined by the first movements from the start. Usually from 50 to 85 meters, the speed changes in waves, reaching its peak. The overall result also depends on the level of speed endurance of the athlete, which can be judged by the magnitude of the humiliation of running speed in the last meters of the distance.

When evaluating speed endurance by comparing the results in 100 and 200 m runs, we can assume that it is sufficient. If the result for 200 m is equal to twice the result for 100 m + 0.4 s, then it must be taken into account that individual athletes, due to their individual characteristics, have a predominant tendency to run at 100 or 200 m. Some athletes are able to show high results at two distances.

Sprinting is a holistic exercise, but it can be conditionally divided into 4 phases: Start, Starting run, Distance running, Finishing.

In sprinting, a low start is used, which allows you to start running faster and develop maximum speed in a short stretch.

For a quick exit from the start, a starting machine and blocks are used.

They provide firm support for pushing off, stability of foot placement and angles of inclination of the supporting platforms. In the location of the starting blocks, there are three main options:

• 1. In a “normal” start, the front block is set at a distance of 1-1.5 feet of the athlete from the starting line, and the back block is set at a distance of the length of the lower leg (about 2 feet) from the front block;
• 2. With a “stretched” start, runners reduce the distance between the blocks to 1 foot or less, the distance from the starting line to the front block is about 2 feet of the athlete.
• 3. With a “closer” start, the distance between the blocks is also reduced to 1 foot or less, but the distance from the starting line to the front block is 1-1.5 of the athlete’s foot length.

Starting blocks placed close to each other provide the simultaneous force of both legs to start the run and create more acceleration for the runner in the first step. However, the close position of the feet and almost simultaneous pushing off with both legs make it difficult to switch to alternate leg pushing in subsequent steps.

The support platform of the front pad is inclined at an angle of 45--50°, the rear 60--80°. The distance (in width) between the axes of the pads is usually 18-20 cm. Depending on the location of the pads, the angle of inclination of the supporting platforms also changes: as the pads approach the starting line, it decreases, and increases with their removal. The distance between the blocks and their removal from the starting line depend on the physique of the runner, the level of development of his speed, strength and other qualities.

At the command "Start!" the runner stands in front of the blocks, crouches and puts his hands in front of the starting line. From this position, moving from front to back, he rests his foot on the support pad of the starting block, which is in front, and with the other foot, on the back block. The toes of the shoes touch the welt of the track or the first two spikes rest against the track. Kneeling behind the standing leg, the runner brings his hands across the starting line to himself and puts them close to her. The fingers form an elastic arch between thumb and the rest, close together. Straight, relaxed arms are spaced shoulder-width apart. The body is straightened, the head is held straight in relation to the body. The weight of the body is evenly distributed between the arms, the foot of the leg in front, and the knee of the other leg.

At the command "Attention!" the runner slightly straightens his legs, separates the knee from the back of the standing leg from the track. The feet rest firmly on the support pads of the blocks. The body is held straight. The pelvis rises 10-20 cm above shoulder level to a position where the shins are parallel. In this position, it is important not to shift the weight of the body to the hands too much, as this negatively affects the time of the low start.

In the ready position, the angle of flexion of the legs at the knee joints is important. An increase in this angle (within certain limits) contributes to a faster repulsion. In the position of starting readiness, the optimal angles between the thigh and lower leg, leaning on the front block, are 92--105 °; the leg resting on the back block is 115-138°, the angle between the torso and thigh of the front leg is 19-23°. The specified angle values ​​can be used to build the optimal starting pose; first, with the help of a protractor, position the body of the athlete in accordance with the optimal angles of bending of the leading links of the body, and then “substitute” the starting blocks for him.

The position of the runner, adopted by the command "Attention!", Should not be unnecessarily tense and constrained. It is only important to focus on the expected starting signal. The time interval between the command "Attention!" and the signal to start running is not regulated by the rules. The interval can be changed by the starter due to various reasons. This obliges the runners to concentrate to perceive the signal.

Hearing a shot (or other starting signal), the runner instantly rushes forward. This movement begins with vigorous pushing off with the legs and a quick wave of the arms (bending them). Repulsion from the starting blocks is performed simultaneously with two legs with significant pressure on the starting blocks. But it immediately turns into a multi-time work.

The leg standing behind is only slightly unbent and quickly carried forward by the hip; along with this, the leg in front sharply straightens in all joints.

The repulsion angle during the first step from the block is 42--50 ° for qualified sprinters, the thigh of the fly leg approaches the body at an angle of about 30 °. The specified position is convenient for performing a powerful repulsion from the blocks and maintaining the general inclination of the body in the first steps of the run.

Start run

To achieve best result in a sprint, it is very important after the start to quickly reach a speed close to the maximum speed in the phase of the starting run.

The correct and rapid execution of the first steps from the start depends on pushing the body at an acute angle to the track, as well as on the strength and speed of the runner's movements. The first step ends with the full extension of the leg, pushing off the front block, and at the same time lifting the thigh of the other leg. Hip rises higher (more) right angle in relation to the straightened supporting leg. Excessively high lifting of the hip is disadvantageous, as the rise of the body increases and it is difficult to move forward.

This is especially noticeable when running with a slight inclination of the body. With the correct inclination of the body, the thigh does not reach the horizontal and, due to inertia, creates a force directed much more forward than upward.

The first step should be done as quickly as possible. With a large inclination of the torso, the length of the first step is 100-130 cm. It is not necessary to intentionally shorten the length of the step, since with an equal frequency of steps, their greater length provides higher speed, but it makes no sense to deliberately lengthen it.

Simultaneously with an increase in speed and a decrease in the magnitude of acceleration, the inclination of the body decreases, and the running technique gradually approaches the distance running technique. The transition to distance running ends at 25–30 meters (13–15th running step), when 90–95% of the maximum running speed is reached, however, there is no clear boundary between starting acceleration and distance running. It should be borne in mind that high-class sprinters reach the line of maximum speed at the 50--60th meter distance, and children 10-12 years old at the 25-30th meter. Runners of any qualification and age in the 1st second of running reach 55% of their maximum speed, in the 2nd - 76%, in the 3rd - 91%, in the 4th - 95%, in the 5th - 99%.

The speed of running in the starting acceleration increases mainly due to the lengthening of steps and slightly - due to an increase in pace. The most significant increase in the length of the steps is observed up to the 8th - 10th step (by 10 - 15 cm), then the increase is less (4 - 8 cm). Sharp, spasmodic changes in the length of steps indicate a violation of the rhythm of running movements. Important for increasing the speed of running is the rapid lowering of the legs down - back (in relation to the body). When the body moves in each step with increasing speed, the flight time increases and the contact time with the support decreases. Great importance have vigorous hand movements back and forth. In the starting run, they are basically the same as in the distance run, but with a large amplitude due to the wide span of the hips in the first steps from the start. On the first steps from the start, the feet are placed somewhat wider than in the distance run. With increasing speed, the legs are placed closer to the midline. In essence, running from the start is running along two lines converging into one to the 12-15th meter of distance.

If we compare the results in running for 30 meters from the start and on the run, shown by the same runner, then it is easy to determine the time spent on starting and building up speed. At good runners it should be within 0.8--1.0s.

Distance running

If we compare the running movements that a stayer (long-distance runner) and a sprinter make, it becomes clear that the difference in technique lies only in the fact that the sprinter has more energetic movements when leaving the start and a higher running pace.

The basis of the technique of running at any distance is the so-called back push, the strength and direction of which mainly determines the speed of running. The front push is also important, since if the foot is not planted correctly on the ground, forces can arise that slow down the run. This happens when the foot is placed on the track not vertically, but at an acute angle to its surface. The athlete, as it were, stumbles upon treadmill and, of course, reduces the speed. You can avoid this if you put your foot on the track as if with a raking movement, trying to move the foot back, under you.

The leg is placed on the track elastically, from the front of the foot, at a distance of 33--43 cm from the projection of the point hip joint to the distal point of the foot. Next comes flexion at the knee and extension (plantar) at ankle joints. At the moment of greatest damping flexion supporting leg the angle in the knee joint is 140--148°. Qualified sprinters do not have full foot descent. The straightening of the supporting leg occurs at the moment when the thigh of the fly leg is raised high enough and the speed of its rise decreases. The repulsion ends with the extension of the supporting leg in the knee and ankle joints (plantar flexion). At the moment of separation of the supporting leg from the track, the angle in the knee joint is 162--173°. In the flight phase, there is an active, possibly faster reduction of the hips. The leg after the end of repulsion by inertia moves a little back - up. Then, bending at the knee, he begins to quickly move his hip down - forward, which allows to reduce the inhibitory effect when placing the foot on the support. Landing occurs on the front of the foot.

The stride length in sprinting is longer than in long-distance running. For the strongest male runners, it is approximately 200-240 cm, for women it is 180-220 cm. For beginner runners, the stride length is much less (by 40-50 cm). And it's natural. After all, with the development of strength, the length of the step will increase. Therefore, do not seek to artificially stretch the step. This will cause your running to lose its naturalness, and your speed will decrease. When running along a distance with a relatively constant speed, each athlete has characteristic ratios of the length and frequency of steps that determine the speed of running. On the distance section of 30--60 m, highly qualified sprinters, as a rule, show the highest frequency of steps (4.7--5.5 str/s), while the length of the steps changes slightly and is 1.25 ± 0.04 relative to the athlete's body length. Sprinters usually show the highest speed in the distance section of 60-80 m, while in the last 30-40 m of the distance the ratio of speed components changes significantly: the average length of steps is 1.35 ± 0.03 relative to body length, and the frequency of steps decreases. Such a change in the structure of running contributes to the achievement of higher values ​​of running speed.

It is necessary to pay special attention to the movement of the hands in running. Those who believe that athletes run only with their feet are mistaken. No less important for the development of speed and right job hands This helps to maintain balance and control the pace of running.

The angle of flexion of the arms in the elbow joint during running changes somewhat: the movement of the arm forward decreases, and it increases backward. The movement of the hands must be free.

And not be accompanied by raising the shoulders. Frontal axis passing through shoulder joints, should move along with the arms around spinal column, which provides better pushing and relaxation. Bringing the arm forward should be accompanied by bringing forward the shoulder of the same name and pulling back the other.

By the time the highest speed is reached, the runner's torso is slightly (72--80 °) tilted forward. During the running stride, the amount of incline changes. During the repulsion, the inclination of the torso decreases, and in the flight phase it increases.

Turning run

The technique of running on bends is somewhat different from running in a straight line. When entering the turn, the athlete slightly tilts the body to the left in order to maintain balance. The faster the runner develops, the more difficult it is for him to maintain balance, which means that he has to lean into the track more.

Finishing

The finish line should be run at full speed without special throws or ribbon jumps. In the last step, you can tilt the torso forward, but this only matters when the strengths of the participating athletes in the race are equal. Proper execution of this movement can ensure victory over rivals of equal strength.

When training the finish, it is better to orient the athlete so that he finishes not on the ribbon directly, but on 0.5 m of it. For many athletes, the intention to finish directly on the ribbon leads to a decrease in speed on the last steps.

The most common mistake is to increase the inclination of the torso in the last 5-7 m of the sprint distance. This way of finishing not only does not increase the running speed, but even reduces it. The finish itself is expressed in the desire to work more energetically with the hands and in a sharp tilt (throw) forward on the ribbon with the chest at the last step of the distance. Sometimes a sharp forward tilt is carried out first with the chest, and then sideways. If a sprinter runs through the finish line as if it is still 5-10 m away, then in this case his technique is close to optimal.

Short distance running technique

Distance dagger running should be considered as a holistic exercise in which 4 phases are usually distinguished: the position of the runner at the start, starting run, distance running, finishing.

Very often, the incorrect execution of individual elements of the movement is an obstacle to achieving high results in running.

Start. Short distance running starts from a low start position. With the use of (starting) pads, which makes it possible to quickly gain maximum speed. On the command, “To the start!”, the athlete, having made 2-3 deep exhalations and inhalations, puts his feet on the front and back blocks, leans his knee behind the standing leg and sets his hands close to the starting line. Straight arms are placed shoulder-width apart. The foot should be placed so that its front part is on the track. It creates Better conditions for repulsion at the moment of launch. On command, “Attention!”, the athlete smoothly but quickly raises the pelvis above shoulder level. The weight of the body is evenly distributed between the hands and feet on the front block. The angle between the thigh and lower leg, resting on the front block, is usually 92 - 105 degrees, and the other 105 - 140 degrees. The pelvis rises 15 - 20 cm above shoulder level to a position where the shins are parallel, and the angles between the thigh and lower leg reach the above values. The shoulders are brought forward a few cm behind the support of the hands, but not very far. Position on the command "Attention!" should be sustainable.

Start run. When executing the command "Attention!" the athlete must be able to concentrate in order to start running at the same time as the shot. At the command "MARSH!" the athlete, starting running movements with his hands and at the same time pushing off, instantly sends the body forward - up and runs out (and does not turn) from the blocks. Running out is achieved by the fact that after pushing off the feet from the blocks (which provides the initial acceleration of the body), behind standing leg strongly bent at the knee joint, quickly moves forward - up, and standing on the front block at this time is fully unbent. Fixing this position leads to jumping out, so the forward leg should lower smoothly and quickly onto the treadmill, and the arms should continue running movements, ensuring not a jumping, but a smooth continuation of the running movement. The start and the first steps of the run are the most difficult parts of the distance, the implementation of this phase is the most difficult for many athletes, in the process of training different variants: start running with repulsion with hands, pushing with legs from two or one back block. However, in all cases, the exit from the start should end with an energetic and quick repulsion from the first block, with the second leg carried forward. The quality of the starting run is affected by: the length and method of performing the first and subsequent steps of the starting run. Steps that are too short do not provide a quick increase in speed, while steps that are too long lead to bumping into the foot with a subsequent decrease in speed. During the starting run, there should be a gradual increase in the length of the steps and a constant straightening of the torso. The success of running largely depends on the ability to run easily, freely, relaxing those muscles that are not actively involved in the work at the moment.

Finishing. The finish line should be run at full speed without special throws or jumps. At the last step, you can bend your torso forward. When training the finish, it is better to orient the athlete so that he does not finish on the ribbon directly, but 0.5 meters behind it.