High start technique in athletics briefly. Low start technique training. Training in sprinting technique
SHORT DISTANCE RUNNING
Low start
Executing start commands
Executing the command “Go!”
On the command “Start!”:
go to the blocks and stand behind them;
lean forward and place your hands on the path behind the pads;
place the pushing (strongest) leg on the front block, place the weaker leg on the back block;
lower the knee behind the standing leg onto the track;
put your hands to the starting line;
four fingers joined together and facing outwards;
thumbs facing outwards;
arms are shoulder-width apart;
shoulders above the starting line;
the weight of the body is distributed evenly between the support points;
the head is held freely;
the gaze is directed forward and down about 1.5–2 m from the start line.
Executing the command “Attention!”
On the command “Attention!”:
the knee of the back leg comes off the ground;
the pelvis rises above the shoulders;
the knee joint of the front leg forms an almost right angle;
the back is slightly raised;
the head is lowered, as with the command “To start!”;
the weight of the body is transferred to the hands.
Executing the command “March!”
On the command “March!”:
try to put all your strength into the first movement;
the body straightens up and forward at lightning speed;
the rear leg takes the first step and touches the ground in the shortest way;
the brushes are slightly pushed off the ground;
hands alternately perform short and quick movements;
gaze directed slightly forward treadmill, the body tilt decreases only after 6–8 steps.
Starting run:
touch the ground with the front of the foot;
move your feet in one line;
take long and quick steps;
push off vigorously with your feet;
raise the swing leg high;
arms, bent at the elbows, work vigorously back and forth (not obliquely, not across the body);
do not clench your hands into fists;
tilt your body slightly forward, but do not bend at the waist;
do not clench your teeth, do not strain your mouth.
Mistakes made at a low start
The head is thrown back because the runner is looking towards the finish line - the back arches.
The arms are not straightened - the center of gravity is too far back.
The arms are not vertical, at an angle - the weight of the body is excessively transferred back.
The back bends.
The runner “sits”, leaning his body too far back, his arms resting at an angle.
The pelvis is raised very high - the legs are almost straight.
The runner leans too much on his arms, which are also not vertical.
The straightening occurred before the legs made the first movement.
The swing leg rises excessively high.
Both arms are too far back.
High start
On lessons physical culture students begin to run sprint distances usually with high start, since there are no conditions for installing starting blocks, there are no starting blocks. When students start sprinting from a low start, the running result is significantly worse than after a high start.
High start technique
Technique for executing the “Start!” command:
place your strongest leg close to the starting line;
turn the toe slightly inward;
the other leg is 1.5–2 feet behind;
the weight of the body is evenly distributed on both legs;
the body is straightened;
arms are freely lowered.
Technique for executing the “Attention!” command:
tilt your torso forward at an angle of 45°;
transfer the weight of the body to the strongest leg.
Technique for executing the command “March!”:
the runner rushes forward;
accepted after 5–6 steps vertical position bodies.
Distance running
Correct positioning feet: forefoot - toe
Wrist position when running
One running step over a short distance
Short distance running technique:
the speed achieved at the start is maintained throughout the distance;
running should be rhythmic and free, with relaxation and a slight tilt of the torso forward;
when pushing off, the leg behind is fully straightened;
Having completed the push-off, the leg is relaxed at the knee and carried forward by the hip;
the foot touches the track with the front of the foot;
throughout the entire support phase, the foot does not fall on the heel;
feet are placed in a straight line;
you should not throw your feet far forward;
while running, arms are bent at the elbows;
the arms help maintain balance and maintain or change the pace of movements.
In sprinting technique, the ability to run freely is of particular importance.
THROWS
Holding the ball, grenades
The index, middle, and ring fingers are placed behind the ball, and the thumb and little finger support the ball from the side.
The grenade is held with a tight grip; it is most convenient to hold the projectile closer to the end, so that the little finger rests on the end of the handle.
The hand holding the projectile is not tense.
Takeoff run
When performing a run-up:
the run-up is carried out strictly in a straight line from 10–12 m (the length of the run-up is strictly individual);
the run-up is performed with acceleration, but it should be remembered that it is too high speed makes it difficult correct execution throw.
Swing
When performing a swing:
at the end of the run, straighten your arm and swing back;
simultaneously turn your torso to the right;
then a “cross step” is performed, i.e. a step is performed with the right foot with the toe outward, with the pelvis turning in the same direction;
this step is performed much faster than others in order to overtake the torso.
Throw
When throwing:
the left foot is placed slightly to the left of the takeoff line;
the body vigorously turns its chest towards the direction of the run;
the hand, slightly bent at the elbow, passes over the right shoulder, and the projectile is thrown up and forward.
Particular attention should be paid to ensuring that the hand with the projectile first lags behind the body, thereby creating conditions for the throw. These movements, combined with leg straightening, promote a powerful throw.
Throwing a tennis ball or grenade
IN school curriculum In chapter " Athletics» students learn the technique of throwing a ball (weight 150 g) and grenades (weight 500 and 700 g).
The technique of throwing these two projectiles is no different from each other. The only difference in technique is the holding of the projectiles.
Ball or grenade throwing technique
The ball throwing technique consists of:
holding a ball or grenade;
Throwing a grenade
Throwing must be done on the move, without stopping.
After the projectile leaves the hand, a step is taken with the right foot, on which the thrower rests at the limit line (you cannot step on it).
As you master the technique of movements, the amplitude increases.
Tilt of the torso back and abduction of the arm are performed with a greater transfer of body weight to the right leg.
Then the main attention is paid to the springy movements of the legs and the whole body, to moving the chest forward with a leading movement of the throwing arm.
When studying the final effort, you need to pay attention to passing through the “stretched bow” position with the elbow moving up.
To avoid injury, before throwing projectiles, it is necessary to perform special and preparatory exercises to warm up and improve mobility, especially in the shoulder and elbow joints.
Mistakes made when throwing
Holding the ball too tightly or too loosely.
The pelvis and right leg are turned too far to the right.
The throwing arm is not fully extended.
When throwing, the throwing arm is moved too far away from the body.
When throwing the head and top part the torso deviates to the left.
Left leg“stops”, causing the thrower to bend at the waist.
The right leg is placed forward, so normal transfer of force is impossible.
Some special exercises, developing strength and flexibility
One of the most important places in physical education students belong to running. On easy lessons In athletics, other motor actions are also associated with running technique: long and high jumps with a running start, as well as throwing. Therefore, first of all, it is necessary to solve the problems of teaching running techniques to schoolchildren.
Scientific data show that approximately 90% of children aged 7–10 years have a number of irrational movements and errors in running, namely: incomplete extension of the supporting leg when pushing off; the support phase is longer in time than the flight phase; placing the foot from the heel and outer arch of the foot; cross footwork, i.e. the footprint of the right foot extends to the left beyond the midline.
In this regard, there is a need to develop correct motor skills in running from the first years of school.
This article makes an attempt to help a physical education teacher when teaching sprint running techniques. The proposed exercises are aimed at developing running technique; they do not have a dosage - the teacher must determine it independently.
The material is not distributed among classes, since, according to the principle of variability, the teacher has the opportunity to select the content of educational material in accordance with age and gender characteristics of students, material and technical equipment of the educational process, type of educational institution, regional climatic conditions.
Training in sprinting technique
Running technique is conventionally divided into the following phases: start, starting acceleration, distance running and finishing.
High start
On command: “To the start!” the student approaches the starting line, places his strongest foot with his toe to the line, without crossing it, puts the other one back, resting his toe on the ground.
The shoulder and arm opposite the forward leg are brought forward, the other arm is pulled back.
On command: “Attention!” the student bends both legs so that the body weight is distributed in the direction of the leg in front (the body is tilted forward).
On command: “March!” the runner pushes off the ground with the front leg, the swing leg (standing behind) is actively moved forward from the hip, the arms work crosswise.
Methodological sequence of teaching the high start technique
1. Starts while walking in an incline, performed at the teacher’s signal or when approaching a certain mark.
2. Starts by “falling” from a standing position on two legs (on toes) and on one (jogging) leg.
3. “Fall” starts from a position bent forward (inclined), hands down or on the knees.
4. I.p. - standing in wide strides leaning forward, the strongest (push) leg is in front. The arms are half-bent at the elbow joints, one is in front, the other, the same as the leg placed forward, is laid back. Imitation of active extension of the standing leg from the hip forward in combination with cross work of the arms.
5. High start from a standing position, putting your strongest (push) leg forward.
Start with support on one hand - a type of high start
Starting with support on one hand - a variant of a high start - is also used as an exercise that leads to a low start.
In contrast to a high start on the command: “Go!”, the legs here are bent more strongly, the body weight is transferred more forward. The hand opposite the leg extended forward touches the ground, the other, bent at the elbow, is pulled back.
On command: “Attention!” the weight of the body is transferred to the arm and pushing leg.
On command: “March!” The runner pushes off the ground with his hand and both feet.
The first steps should be taken with a large inclination, gradually reducing it.
Methodological sequence of teaching the technique of starting with support on one hand
1. Assuming a high start position with support on one hand at the command: “To the start!”
2. Shifting the weight of the body forward with support on one hand and the leg in front, on the command: “Attention!”, return to the “Start!” position.
3. Running from a high start with support on one hand without a signal.
Low start
4. Run from a high start with support on one hand at the teacher’s signal.
A low start is the most common way to start sprinting, as it allows you to start running faster and develop maximum speed over a short period. To ensure comfort and strength of foot support, starting blocks or starting machines are used.
The most optimal way for school practice is to install starting blocks when the front block for the strongest (jerk) leg is installed at a distance of 1.5 feet from the starting line, and the rear block is installed at a distance of 1–1.5 feet from the front (or at a distance of the length shin from the front pad).
The support platform of the front block is inclined at an angle of 45–60°, the rear one – at an angle of 60–80°. The width of the distance between the pads is usually equal to the length of the foot. On command: “To the start!” The student steps over the starting line and stands so that the blocks are behind him. Next, the student squats, places his hands on the ground, and rests the foot of his strongest leg on the support pad of the rear block. Then he lowers himself to
knee leg
, resting on the back block, pulls his hands behind the starting line and places them close to it so that the body is supported by the hands, the thumbs are turned inward, and the rest are turned outward (you can lean on the hands with bent fingers).
The elbows should be straight, but not tense, and the shoulders should fall slightly forward. The back should be rounded, but not tense. The head freely continues the line of the body, and the gaze is directed forward at a distance of 0.5–1 m from the starting line. On command: “Attention!” the student lifts the knee of the leg resting on the back block from the ground, raises the pelvis slightly above the shoulders and moves the torso forward upward. The weight of the body moves to the arms and the front leg. Move from the position “To the start!” to the “Attention!” position follows smoothly. Then you need to stop all movements, waiting for a shot or the command: “March!”
After a shot or command: “March!” the student lifts his hands off the track and at the same time pushes off from the blocks. The first to come off the block is the back standing leg, which is carried forward and slightly inward by the thigh. To reduce the time and path of the foot from the block to the place where it is placed on the ground, the first step should be creeping, i.e. You need to bring your foot as close to the ground as possible.
Favorable conditions for increasing running speed as quickly as possible
1. Starts from various starting positions: from a standing position bent over, from a position lying bent over, from a position standing on your knees, from a position standing on one knee (swing leg), body straight, arms down.
2. Stand on a strongly bent pushing leg, torso horizontally, take the other leg (straight) back. The arms are bent, one in front, the other behind. From this position, start running, maintaining a horizontal position of the torso for as long as possible.
3. Tilts of the torso while walking. The front leg is bent, arms are lowered. At the teacher’s signal, a sharp movement forward with the head and shoulders. The leg standing behind, with an active movement of the hip, is carried forward along the shortest path, and the leg standing in front pushes the student forward with increasing effort, he takes a position as when running from a low start at the moment of leaving the blocks, and starts running.
4. Execution of commands: “To the start!” and “Attention!” without starting blocks. The teacher checks the correctness of the students’ starting positions and eliminates errors. Only after all students have mastered starting positions
, you can move on to learning to run from a low start.
5. Running from a low start without pads (without a signal and at the teacher’s signal). Performing a low start without a start signal is necessary so that students can focus on the correct form and rhythm of the movements, and not on the speed and strength of the execution.
6. Installation of starting blocks.
7. Execution of commands: “To start!”, “Attention!” from the pads. Position on command: “Attention!”
keep motionless for 2-3 seconds.
8. Pushing away from the starting blocks without landing on your hands. You can put a mat in front of the pads to soften the fall on your hands.
9. Standing long jump from a low start position from the blocks. Exercises 8 and 9 are performed to master the push-off technique.
10. Running from a low start from the blocks without a signal.
11. Running from a low start from the blocks at the teacher’s signal (command: “March!”, shot of the starting pistol, clap of the starting clapper). Students are instructed to quickly complete the first step.
Exercises to consolidate and improve low start technique
1. Run from a low start uphill from the blocks.
2. Running from a low start from the blocks using various signals that replace starting commands (for example: “Hop!”, “Run!”, etc.).
5. Running from a low start from the blocks after a standing long jump.
6. From the “Start!” position throwing a medicine ball forward and then quickly starting to try to catch the incoming ball.
Starting acceleration
Starting acceleration is called running in the initial section of the distance after the start, where the sprinter develops a speed close to maximum and gradually assumes a position characteristic of distance running in order to ensure a smooth increase in step length and, accordingly, running speed. At the beginning of the starting acceleration, the runner must maintain a sufficient forward lean of the body, but not excessive (to avoid falling). The better a sprinter’s speed-strength qualities are developed, the more inclined he will be able to hold his torso in order to provide himself with favorable conditions for repulsion.
The most important task of the teacher when teaching starting acceleration is to teach gradual straightening of the body.
Methodological sequence of teaching the starting acceleration technique
1. Running out from a low start under a “gate” made of rope, rubber band or high jump bars 1.5–2 m from the start line.
2. Running out from a low start “on the reins in a harness” overcoming resistance. The partner holds the starter with a long rubber band, a jump rope passed under the runner’s armpits.
3. Running out from a low start with resistance from a partner. The partner, standing facing the starter in a tilted position, one leg in front, rests his straight arms on his shoulders. As the runner runs out from the start, the partner continues to provide moderate resistance, running backwards.
4. Running from a low start (10–15 m) while maintaining an optimal torso tilt.
Distance running (straight)
Feeling that the running speed has approached the maximum possible and it becomes uncomfortable to run further while bending over, the runner gradually straightens his torso and runs along the distance, trying to make running movements freely, without tension.
During the most important phase of sprinting—the push-off—the runner uses a powerful push-off to straighten the pushing leg at the hip, knee, and ankle joints. In this case, effective repulsion is facilitated by the energetic forward upward movement of the thigh of the swing leg. In the unsupported flight phase, the leg, which has completed the take-off and was initially moving back up, bends at the knee and continues moving forward up. At the same time, the swing leg is vigorously extended, lowered down and placed on the ground. An elastic stance of the leg is ensured by landing on the forefoot and slightly bending the leg in knee joint. This allows you to soften the force of impact on the ground and reduce the braking phase of the support.
A slight tilt of the torso forward while running along the distance is maintained. At the moment of repulsion, the lower back should be slightly arched and tense. Arms bent at the elbows move forward and backward freely and energetically in accordance with the rhythm of running steps.
Methodological sequence of teaching distance running technique (straight)
1. Walk with your hips raised high, hands on your waist, keep your torso straight.
2. Running with high hips:
a) standing still in a rest position at different angles;
b) in place without support, hands on the belt;
c) with a slight advance, hands on the belt.
The thigh rises horizontally, and the supporting leg at this time fully straightens;
d) with “throwing” the heel under the thigh and simultaneously raising the knee up.
3. Mincing running (exercise helps to master straight planting of the foot and full straightening of the leg at the knee joint):
a) in place with support;
b) without support;
c) with slow progress. 4. Mastery:
rectilinear movement a) running along the “corridor” ( narrow path
) 20–30 cm wide, made of rubber band, cord or twine;
b) running in a straight line 5 cm wide, feet placed along the line and parallel to it;
c) running on gymnastic benches.
5. Jumping from foot to foot. This exercise develops a wide step, the correct position after pushing off and the subsequent flight (the torso is held vertically, with a slight tilt forward, arm movements are like when running).
7. Running on straight legs (exercise “Scissors”) due to flexion and extension of the legs at the ankle joints. Moving forward with minimal bending of the leg at the knee joint.
8. Running for a distance of 10–15 m with a high hip lift – switching to running from foot to leg for a distance of 10–15 m – switching to running for a distance of 20–30 m.
9. Running on level ground at a relaxed pace with the foot placed on the front part, with an increase in speed at the teacher’s signal (command, whistle, clap).
10. Running with acceleration. The speed increases as long as freedom of movement and its correct structure are maintained.
11. Timed run on the run (20 m, 30 m).
Hand technique when running short distances
Particular attention should be paid to teaching the correct use of hands when sprinting. Incorrect, constrained hand work affects the overall running technique and leads to a noticeable decrease in short-distance running results. Vigorous, relaxed arm movements help increase leg speed.
When running, your arms are bent at the elbow joints, your shoulders are slightly lowered, your hands are relaxed; fingers are bent thumb
touches the middle of the index finger.
The movements of the arms are performed in the same rhythm with the movements of the legs forward and slightly inward, and when moving backward, slightly outward.
Methodological sequence of teaching hand movement techniques 1. I.p. – one hand on the belt, the other bent in elbow joint
like when running. Movements with a bent arm at a slow pace in the shoulder joint. When moving forward, the hand is brought out to the level of the chin, when moving back - all the way. The same thing - with the other hand. 2. I.p. – put one leg forward, arms bent, as if running. Perform running movements with both hands. Combine muscle tension shoulder girdle and hands with their relaxation. The teacher gives instructions: “Tense”, “Relaxed” - so that the children feel the difference in the condition of the muscles and learn to perform movements with their hands in a relaxed manner. The same goes for walking, slow and.
running fast
3. Movements with the arms - as when running from the starting position: one leg in front, the other behind, the torso slightly tilted forward, arms bent at the elbow joints.
4. The same at a different pace.
5. Running movements with the arms with gradual straightening of the torso from the starting position, bending forward.
7. Run at a slow, medium and fast pace with an emphasis on proper hand function.
Perform exercises 2–6 in series of 10–15 seconds, no more. Performing exercises for a long time causes fatigue in students, which leads to unnecessary movements of the head and torso.
Exercises to consolidate and improve short-distance running technique skills
Running in a straight line
In athletics lessons, to consolidate and improve these skills, it is advisable to use special running exercises(SBU), in which the main load falls on the muscles actively involved in the work. It is important to maintain freedom of running movements, perform them at maximum speed, but at the same time strictly monitor compliance with running technique.
To consolidate and improve it, as well as to develop speed, the following running exercises can be used:
1. Run for a distance of 10–15 m with a high hip lift, followed by a transition to free running.
2. Running by jumping from foot to foot with a gradual increase in pace and transition to free running (20–30 m).
3. Alternate running with small, but fast and free steps.
4. The same (10–20 m) with the transition to free running.
5. Running with acceleration up to maximum speed and subsequent transition to free running (by inertia).
6. Variable running with several transitions from maximum pace to running by inertia.
7. Running on the run for 10–20 m with tasks:
a) perform running steps as often as possible;
b) run with the least number of steps (per stride length).
8. Running from a high, low start on command with the transition to running over a distance (20–30 m).
Good effect in mastering the structure of running movements, it is possible to perform them without the help of hands, as well as in switching mode - with the work of hands and without their help.
Running around a turn
When running around a curve, your torso leans slightly to the left to overcome centrifugal force.
For better stability, the left foot is placed on the track turned outward, and the right foot turned inward. The range of movement of the right hand is wider than that of the left. In this case, when moving backward, the right hand is moved slightly to the side, and when moving forward, it is moved more inward. When running from a low start, to increase the distance run in a straight line, the blocks are installed at the outer edge of the track.
1. Run in a circle with a diameter of 40–50 m, gradually reducing its radius (bringing it to 10–15 m), at different speeds. It should be noted that as the turning radius decreases and running speed increases, the torso tilt increases.
2. Running in a straight line entering a turn. When approaching a turn, to overcome the centrifugal force, you need to smoothly tilt your torso to the left and slightly turn your feet in the same direction.
3. Run around a turn and then enter a straight distance.
4. Running from a high and low start around a turn.
Finishing
Finishing is the runner's effort in the last meters of the distance. The run is considered finished when the runner touches the imaginary finish plane with any part of the body.
The runner will be the first to touch the ribbon (thread), stretched at chest height above the line marking the end of the distance. To touch it faster, you need to make a sharp lean forward at the last step, throwing your arms back. This method is called the "chest throw".
Another method is also used - shoulder finishing, in which the runner leans forward while simultaneously turning sideways towards the finishing ribbon so as to touch it with his shoulder.
Methodological sequence of teaching finishing techniques
1. Standing in a step, put your left (right) leg forward, arms down. Take a step forward with a quick tilt of the torso forward and moving your arms back.
2. Bend forward with arms moving back when walking.
3. Bend forward on the ribbon with your arms moving back while running slow and fast.
4. Bend forward onto the ribbon with shoulder rotation in slow and fast running individually and in groups.
5. Throw the chest forward onto the ribbon in small groups of 3-4 people at an accelerating run.
Each runner must run at the same level as the others (without overtaking them), and 6–8 m before the finishing ribbon, at the teacher’s signal, speed up their running in order to try to touch the ribbon first.
When teaching schoolchildren how to finish, it is important to teach them to finish their run not at the finish line, but after it. For successful training, you need to carry out exercises in pairs or groups of 3-4 people, selecting students of equal strength or using a handicap (handicap).
Sergey NAPREEV,
Municipal educational institution "Krasnoselskaya Secondary School", Nizhny Novgorod region. Running is one of the natural processes of physical activity.
Great importance
Using the high start technique, it is possible to achieve the maximum possible speed over a short distance. Besides that this type used in athletics as a separate start, it is also used as an exercise in preparation for a low start.
The last sports technique is used during relay races, short-distance races and sports games in physical education lessons.
At what distances is high start used? According to the competition rules, it is used for two teams at medium and long distances.
Features of initial training
Before you start learning the technique of performing a high start, you can run out of a “falling” position. To do this, the athlete rests on his feet, shoulders in front, without any bending in the hip joints. This position shows the "fall" forward, after which the start begins.
During the initial training period, it is necessary to carry out a detailed analysis of each starting command with an unlimited number of repetitions. The first training sessions from a high start position involve running a 15-20 meter race. Subsequently, the distance increases to 30-40 meters.
Mastering the technique of performing a high start
Before giving commands, the athlete must be at a distance of 1.5-2 m from the start line. When commanding “Go to the start”, the athlete places the starting leg forward with the foot, while the toe is placed directly in front of the starting line.
The other leg, which is the fly leg, moves half a step back, resting on the front half of the foot. The feet are placed so that they are parallel to each other along the trajectory of movement. The start is carried out in a relaxed state of the muscles.
With the “Attention” command, the athlete transfers his body weight to the other leg, his legs bend at the knees, his torso goes forward, his arms bend at the elbows, and the arm opposite the pushing leg is brought forward. Or the bent arm can be lowered down while in a bent position.
Start of movement
After the “March” command, the athletes start. In this case, the basic leg used in running is the fly leg, which is bent at the knee. The high start technique involves starting the movement with an active movement with an emphasis on the swing leg.
The first steps are performed by placing the feet elastically under the body, while the starting inclination is not lost. This helps the athlete gain the maximum possible speed.
Subsequently, the body straightens and the step length increases. When the distance exceeds 400 m, the “Attention” command is not given, but when teaching the high start technique, you need to alternate the use of three and two commands.
When running at a distance of 800 m, which involves running the first 100 m along your own track, there is a starting acceleration, which goes on a path of 15-20 m, and active running, which goes on until the moment when the athlete runs out onto the common track. Active running is characterized by more high speed compared to running on a common track, where the speed is evened out.
A high start in athletics can be done using a support or without using it.
Starting run
It has two parts: rolling and power. In the first type of takeoff, the main work is done by the foot and knee. The legs follow the “falling” body. The foot and knee extensors push the body forward. After the push-off occurs, the leg is picked up by the thigh, which helps the foot to come to the track at the same time as the pelvis. The advantages of this type are that starting requires a minimum of effort, resulting in an increase in step frequency.
But when sprinting over short distances, the hip does not come forward, especially in beginner athletes, and effective pushing is not possible.
With the power type of run-up, the main work is done by the back of the thigh and foot. The foot is placed on a support in front of the center of mass. When you run, your muscles immediately turn on. back surface hips. In this case, the body is still supported in an inclined position. This type provides a powerful take-off and a good transition to running over a given distance. But at the same time, there is a high probability of damaging the muscles of the back of the thigh. This type involves powerful charging of the spring at the start with different hand placements. Mainly suitable for short distances.
The rolling-out type of run-up can be used for long sprints and works better with a narrow arm spacing.
Basic mistakes when issuing the “Start” command
The forward bend is greater than necessary, which pushes the shoulders beyond the starting line. This error makes it possible to leave the start line even before the “March” command. At the same time, the load on the pushing leg increases due to the fact that it holds the torso. In this regard, with the “March” command, the athlete spends extra effort on being able to start the race.
The knees are bent more than necessary. This error leads to the fact that the athlete will need to make extra efforts to get a quick start. In this case, there is an overexpenditure of effort and loss of time at the very beginning.
The shoulders may be tilted back or the torso may not be tilted but supported upright. This error leads to the fact that the first steps will be quite short due to the fact that the movement is directed upward, and not forward. The maximum possible speed of movement is achieved with a delay from other athletes.
Basic mistakes when issuing the “March” command
The swing leg lifts too high during the first step. This mistake causes the first step to be short, which will slow down progress.
The head rises up too quickly and abruptly. As a result of this error, the body abruptly moves to a vertical position. The first steps are very short. The movement is mostly directed not forward, but upward.
The arms are raised too high, the shoulders are too tense. The arms are overextended and transfer part of the tension to the legs, running movements become convulsive, which leads to unnecessary expenditure of energy and strength at the beginning of acceleration.
Fixing errors in the “Start” command
We present the corrections of errors in the order they were written in the previous sections of the article.
We correct the first mistake by straightening the torso and slightly raising the head.
To correct the following mistake, you also need to raise your head, in addition to this, you need to slightly straighten the bend of your legs and raise your arms.
To correct the third mistake, tilt your shoulders forward a little and lower your chin. We focus our gaze on a point located at a length of 3-5 m from the starting line.
Fixing bugs in the "March" command
We correct the first mistake by placing the foot parallel to the treadmill and making sure that it moves forward rather than upward.
The second mistake when running from a high start is corrected by lowering the chin to chest level.
When making the third mistake, you need to lower your hands below your hands and relax your shoulders.
Exercises for teaching the described technique
Learning the high start technique involves performing a number of exercises.
First, you need to learn how to take the starting position when voicing the commands “To start” and “Attention” under the guidance of a coach.
The next exercise involves doing the first exercise yourself.
Continuation of training is that the beginning athlete should be inclined, the torso is parallel to the platform, the emphasis is placed on the wall 1 m +/-20 cm from it. The knee is touched strongly bent leg breasts The legs alternate as the workout progresses.
The fourth exercise is performed in a high start position. In this case, an imitation of moving the swing leg forward is carried out. By doing this exercise hand movements are also developed.
The fifth exercise involves taking a position, standing on your toes, from which a “fall” occurs. When you completely lose balance, you need to take a quick step and move your hip forward and up, accompanying all this with active movements of your arms.
The sixth exercise is the final one. It is carried out together with a partner, who must provide resistance, and the athlete must overcome it. The run is carried out at a distance of 10-15 m. The athlete must take a position leaning forward, while resting his unbent arms on the shoulder of a moderately resisting partner.
Rules for the race
How is a high start performed? We have already found out that mainly high starts are used in long and medium distance races. After the signal to start the race, participants immediately take a high start position, without moving or touching the starting line or stepping beyond it.
The lanes along which athletes will run are allocated in advance by drawing lots, and athletes should not change lanes or occupy other people's lanes. During the general start, places along the starting line are distributed according to the protocol.
If the athlete begins to move before the command “March” is sounded, or even tears off a limb or loses balance, he is counted as a false start. It is also counted if previous commands are not completed within a reasonable time. The athlete receives a warning and confirms acceptance by raising his hand. If the number of false starts exceeds one, the athlete is removed from the competition.
Finally
Thus, the high start technique requires the fulfillment of a number of conditions, the main of which are:
- During the first step, the swing leg should move vigorously when the swing arm is pulled back, the first steps should be accompanied by short and quick swings of the arms;
- when accelerating, the gaze is directed forward to the treadmill;
- the torso at the start must have an angle of inclination equal to or greater than half a right angle;
- the head should be held straight, the back should not sag in the lower back;
- The inclination of the torso should decrease gradually at the very beginning of the distance;
- The step length increases with active hip extension, which must be applied up to the first 15 steps, after which you switch to a steady run.
We analyzed the technique of the high start exercise.
There is tons of information on the Internet about how to start correctly from a low start. Detailed video tutorials and entire PhD dissertations on the topic. But there is very little information about how to get off to a good start.
Working as a coach, I often encounter the fact that my students cannot fulfill the standard for short-distance running, not because they do not have enough strength, but because they spend too much time on starting acceleration, losing up to one and a half seconds in this component.
Therefore, today I will tell you the main features of a high start. I would like to note that this technique is suitable for short distance running. The body position remains the same as described in the article, but the starting movements will be slightly different.
Correct body position.
The first mistake novice runners make when starting from a high start is that they choose the wrong position of their body and legs.
In the photo you see the start of the race at. The most correct position at the high start was taken by the leftmost athlete.
First, the body and shoulders should be directed in the direction of movement. Common mistake when the body is positioned sideways. This makes you waste time spinning your body during the start.
Secondly, one arm should be in front in a bent state, and the other should be brought back in an almost straight position. This will give additional explosive force, namely during the start, quickly throwing out the arms will also help speed up the body. And don’t be confused, if you have a pushing leg on the left, it means left hand should be placed behind the body, and the right one will be bent in front of the body and vice versa.
Third, don't get your legs mixed up. When you approach the treadmill, you, by inertia, put forward the leg that is the pusher. Therefore, obey your inner feelings. If you switch your legs and end up with your push leg behind you, this will also cause you to lose seconds at the start. Every person has an imbalance in the development of their limbs. One leg or arm is always slightly stronger than the other. This must be used. That is why the concept of a push leg exists.
Fourthly, you need to lean forward a little. This is a kind of imitation of a low start. This will help you extend your hip more when starting.
Getting started at high start
The most important thing is to use it wisely correct position housings. Because even in this situation, without knowing the specifics of the start, you can start running incorrectly.
- It is necessary to move the thigh of the back leg forward as quickly and as quickly as possible. In general, in essence, a sprint is a movement forward followed by placing the foot on the foot. The faster you extend your hip, the faster you run. And this especially needs to be done at the start in order to accelerate your body from zero speed.
- The supporting pushing leg should push off as hard as possible and at a certain moment should fully straighten.
The photo below shows the phase when the athlete has already pushed off and brought his hip forward. That is, the leg that is currently in front of him was behind him at the start. The supporting leg, which is now behind you, as you can see, is completely straightened. No need to think about this straightening. But you need to push off so that it straightens. This is done automatically.
What NOT to do during the start
- There is no need to shorten your steps. The more and further you extend your hip, the better. You can’t do this while running, as in this case there is a chance that you will put your foot in front of you, and not under you. And thereby, on the contrary, slow down. But during the start, when your body is tilted forward and, no matter how much you want, you cannot move your hip further than your body is. Thus, at the start, extend your hip as much as possible.
- Sleep. And I'm not talking about a late start. The main thing is to explode from the very first seconds. I have often encountered the fact that instead of giving all my best from the very start full blast, some runners try to save energy on acceleration. This is completely stupid. You need to spend all the energy you have on overclocking.
- Don't put your back foot too far or too close. One to one and a half feet between the legs is enough. Setting your foot too far will slow your hip extension. And if you put it too close, you won’t be able to push off normally.
Try to practice the start. Go out to the stadium and run 10-15 meters, practicing your start. Until you bring it to full understanding. It often happens that a person tries to raise his physical qualities to pass the standard. And all he needs to do is set the start.
To improve your performance in running intermediate and long distances, you need to know the basics of running, such as proper breathing, technique, warming up, the ability to make the right approach for race day, perform the correct strength work for running and others.. For site readers, video lessons are completely free. To receive them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in the series about the basics correct breathing while running. Subscribe here: . These lessons have already helped thousands of people, and they will help you too.
