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Middle start in athletics. Low Start Training Method

Advice
12.06.2021

1) Building, the message of the task of the lesson, the surrender of the report;

2) Building:

Turns on the spot

3) Walking:

- "Hands up put!" "On socks-Marsh!";

- "Without a task - march!"

- "Hands for the head put!" "On the heels - Marsh!"

- "Without a task - march!"

- "Hands on the belt!" "On the external country of the foot - march!"

- "Without a task - march!"

- "Hands on the belt!" "On the inside of the foot - march!"

- "Without a task - march!"

- "Hands behind your back!" "Roll with heel on sock - march!"

- "Without a task - march!"

4) Running:

- "Power steps (right and left sideways) - march!"

- "Without a task - march!"

- "With the high lifting of the hip -marsh!"

- "Without a task - march!"

- "Tolen shin - march!"

- "Without a task - march!"

- "jumping from foot to the leg -

- "Without a task - march!"

Acceleration

5) "In a circle step - march!"

6) Out without objects

I.) I.P - O.S, hands on the belt

1 tilt head forward

2- tilt head back

3- tilt head to the right

4- tilt head left

II.) I.P- Feet to Reline, hands on the parties

1-4 - Circular movements in the elbow joint in

5-8 - Circular movements in the elbow joint outward

III) I.p- Hands up palms inside

1-slope in the right side

3- slope to the left side

5- Tilt back

7- tilt forward

IV.) IP - O.S.

1 - Hands Up, Right League Back

3- Hands up, with shift legs

V.) IP - O.S.

1- Emphasis crop

2- stop lying

3- stop fading

VI) I.P - Hands on the belt

1-leap forward

2- Jump back

3- leap leap

4- Jump to the right

1) Low start:

By team: "On the start!" The student comes up to the starting line sighs a hundred feet. Next, the student squats, puts his hands on the line. Then he falls onto the knee of the back leg, pulls his hands for the starting line and puts them close to it in such a way that the body support accounted for the brushes, the thumbs were turned inside, and the rest are outside (you can rely on the brushes with bent fingers).

Hands in the elbows should be straightened, but are not tense, shoulders - drop slightly. The back should be rounded, but not strain. The head freely continues the body line, and the glance is directed forward to a distance of 0.5-1 m from the starting line.

By team: "Attention!" The student breaks the knee of his legs, from the ground, raises the pelvis somewhat above the shoulders and delivers the torso ahead. The severity of the body moves into arms and ahead standing. Go from the position "On the Start!" In position "Attention!" It should be smooth. Then you need to stop all sorts of movements, waiting for a shot or team: "Marsh!".


After a shot or team: "Marsh!" The student takes off his hands from the track and at the same time repels.

2) Starting overclocking:

The starting overclocking is called running at the initial section of the distance after the start, where the student develops the speed close to the maximum, and gradually takes a position characteristic of the run to ensure a smooth increase in the step length and the speed of running. At the beginning of the starting overclocking, the student must maintain a sufficient tilt of the body forward, but not excessive (in order to avoid fall). The better the child has high-speed-force qualities, the more inclined, he will be able to keep the body to secure favorable conditions for repulsion.

Building, summing up the lesson

Task at home

Organized output

Running on short distances is highlighted among other athletics disciplines with its features - increased load intensity, the ability to coordinate their movements in time and the ability to gain high speeds in the shortest temporal intervals. The most common way to overcome sprint distances is running from a low start, which allows you to develop the maximum speed on a short segment.

Features and low starts

When competences in short distances, up to 400 meters, an athlete applies low-start technique. The position at the start will depend on the individual characteristics of the sprinter's physique. To provide a solid support of legs and convenience, special starting pads are used.

There are several varieties of low-start techniques - normal, narrow and stretched. The usual start involves such a layout of the legs, in which the distance from the first block to the starting line is one and a half or two feet of the athlete, the same distance will be from the second to the first block. Beginner runners are recommended to use alignment in accordance with the leg length.

In a narrow start from the first block to the starting line, there will be the same distance as with a regular start, and between the pads - 2 times less (up to half of the foot). With a stretched start from 1 blocks to the start line, there will be 2-3 feet, and between the pads - 1.5-2 feet. Machy leg with a low start rests on the front of the starting pad, the other second leg is on the back. At the same time, there should be a leg to touch the Earth to the toe only a little, but to rely on the starting block - very firmly.

How successful the athlete will perform one or another view of the start, directly depends on its muscular power of the lower limbs and the ability to respond to the signal. A distance of 15-25 cm is set between the pads axes.

Running technique for short distances from low start

Running from a low start to short distances occurs in several stages, on each of which it is necessary to comply with a specific technique, on which the success of the competition will be directly dependent.

Starting

Upon team "On the Start" runner, the runner should persist in the pads, and the hands put to the starting line, while he needs to go down on his knee, located behind. This situation is called "five-level". The head is located in parallel with the corpus, the back is saved by even (some athletes are more convenient to bend it slightly). Hands should be straightened in the elbows and arrange them a little wider shoulders.

The view should be sent to a point that is located at a distance of the starting line. The hands of the hands of hands should be carried out on the index and thumbs, the brush itself is parallel to the starting line. The support stop is carried out on the surface of the starting pads, while the socking part of the sneakers touches the treadmill.

During the "Attention" team, the athlete must tear the knee of the back leg from the support and raise the pelvic region about 10 cm above the level on which the shoulders are located. At the same time, the shoulders should be moved a little forward, for the starting line and rely on the pads and hands. The corner under which legs in the knee joints are bent, is essential. Between the thigh and the shin of that leg, which rests on the front block, the angle should be 95-100 degrees, and between the thigh and the bending of the back leg - 112-139 degrees. Between the housing and the thigh of the front leg, the angle should be 18-26 degrees. During learning, a low start for the correct choice of angles is commonly used wooden rails or transport.

When the runner takes the starting readiness, it can not be too strained and being custodized. At the same time, he needs to show the maximum concentration of attention - to be like a compressed spring, in any moment ready to start moving.

With the starting signal, the runner lightning up from the block with the back leg, and from the line of the start hand, and begins to move forward. The woven movement of the back leg begins simultaneously with repulsion from the front leg. At the same time, ahead of the standing leg should sharply begin to unite in the joints. The hands are moving at the same time at the same time, and the frequency of their movement should be higher than the frequency of the legs so that the athlete first steps performed most actively.

Pushing legs from the pads is carried out at an angle of 45-48 °. The first step is made with an angle between hips, equal to 90 degrees. This will allow to take a low position when repulsing the push foot, and also efficiently control the motion vector of the case.

At the time of the start, it should be remembered that if the housing and the head are arranged incorrectly, then errors in further movements are not avoiding. If the head is too low, and the pelvis is too high, the runner will be difficult to straighten up with the starting signal, it can even fall, if it becomes sharply straightening from such a position. If the basin is too low, and the head is high, the rise will be produced too early, and this will lead to the loss of speed on the starting acceleration.

Starting acceleration

At this stage, the race athlete runs 15-30 meters (it depends on the abilities of the runner). Its main task is a quick set of maximum run speed. So that the first steps from the start were completed correctly, it is necessary to completely push off and start rapidly movement. A few first steps need to run with the inclination of the body, and already from the fifth step, gradually start the lift of the body. The gradiation is very important, since with a sharp rise will be difficult to achieve the optimal effect from the start of movement and starting run. The correct slope involves lifting the thigh at an angle of 90 ° to the straightened front leg, while the greatest effort should be applied to send the thigh not upwards, and go ahead.

In the first steps, it takes the hoof foot back and down to push the body forward with the effort. From this movement will depend the power of the next repulsion. The first step is performed with maximum power and speed - this will allow you to specify the necessary initial speed. Since the housing is inclined, the length of the step during starting overclocking is about 120 cm. It is not necessary to reduce this length, because equal frequency of steps will provide increased speed.

At the beginning of the movement, the center of gravity of the runner should have ahead of the support point, with subsequent steps - on a par with a runner. At this time, the torso straightens and takes a position that will be maintained throughout the race at the distance. Together with speed extension, it is necessary to reduce the acceleration value, up to 30 meters of distance - by this time the speed should be about 95% of the maximum.

During the starting run, an increase in speed is more achieved by lengthening step length, not frequency. At the same time, too broad legged layout is not allowed, as this can lead to the transition to jumps and the failure of the motor rhythm. That this does not happen, you need to carefully control the frequency and the length of the steps, and it is possible to achieve this only in the process of long workouts.

When running on short distances, the leg must be mainly on the sock and not allow it to fall on the heel, especially at the first stage of the race. The speed of running will increase if the legs will quickly rearranged down and back. Hands should be energetic, with a high amplitude that will make your legs to repeat movement with a large scale. Stopping stop is carried out with a greater width than at the subsequent stages of the race, then it is gradually narrowing the distance between the footsteps. But too, it is impossible to put the feet too wide - it will cause a violation of the center of gravity and will lead to the rocking of the body, as well as to a decrease in the effectiveness of repulsion.

Running on distance

During running at the distance, the torso must be tilted by 12-15 ° from the vertical, while the slope changes: when repulsion occurs, the shoulders are slightly discharged, and the tilt increases in the flight phase. The stops need to be put along one line, while the legs touch the surface of the elast, starting with the sock.

When depreciation, the foot bends in the knee and hip joints, and is explifted in ankle. When repulsion, the runner quickly transfers the flying leg up and forth, and the push foot straightens during the high-raised thigh of the second leg. Stripping, the athlete will break up the supporting leg.

In the phase of the Flight of the hips, they are rumped up very quickly, and the leg after repulsion moves up and backward, while the movement of the thigh of the Machova's leg brings an ankle joint sharply up, almost to the buttock. When the mother's leg is removed forward, the shin moves down and forward, while the leg is elastically lowered on the sock.

Hands athlete must bend in elbows at a right angle, the brushes at the same time squeeze into the fist, but without much voltage. The movement of the hands is different, in which the hand moving forward slightly bends inside, and moving back - outward. So that the torso does not swing, it is not recommended to move the hand to the sides.

Finishing

Approximately 20 meters to the finish line, the speed of running inevitably falls. The task of an athlete is to hold out with the maximum speed of running up to the finish line, or eliminate the factors that lead to a reduction in speed. When muscles are tired, the length of the running step decreases. Therefore, closer to the finish line, it is recommended to increase step rate - this is carried out by an increase in the intensity of the movement of the hands.

The termination of the distance occurs at the time of the touch of the finish line. To touch her faster, the athlete must make a sharp turn of the hull forward, while pulling his hands back. You can also deploy a sobble torso and touch the finish tape shoulder. These technicians allow you to speed up the touch of the athlete of the finish line.

One of the most important places in the physical education of students belongs to run. On the lessons of athletics with running technique are connected and other motor actions: jumping in length and height from running out, as well as throwing. Therefore, first of all, it is necessary to solve the tasks of schoolchildren's learning technique.
Scientific data show that about 90% of children of 7-10 years ago there is a number of irrational movements and errors in running, namely: incomplete extension of the support leg when repulsion; Phase support is longer in time than the flight phase; Stopping legs from the heel and the outer arch of the foot; Cross work of the legs, i.e. The track of the right leg comes to the left for the middle line.
In this regard, there is a need to form the right motor skills in running from the first years of school training.
In this article, an attempt was made to help the teacher of physical culture in teaching the technique of spinning run. The proposed exercises are aimed at the formation of the running technology, they do not have dosage - the teacher must define it independently.
The material is not distributed by classes, since according to the principle of variability, the teacher has the ability to select the content of the curriculum in accordance with the age-specific features of students, the material equipment of the educational process, the type of educational institution, regional-focal terms.

Learning Sprinter Running Technology

Running technique is customary to divide into the following phases: start, starting overclocking, running on distance and finishing.

High start

By team: "On the start!" The student comes to the starting line, puts the strongest leg to the toe to the line, without crossing it, the other backwards back, resting his toe into the ground.

Shoulder and hand, multi-legged foot forward, take forward, the other hand is reserved back.

By team: "Attention!" The student flexs both legs so that the body weight is distributed in the direction of the standing leg (the torso is tilted forward).

By team: "Marsh!" The runner is repelled from the soil in front of the standing leg, the mother leg (standing behind) is actively ending the thigh, the hands work cross.

Methodical training sequence of high start

1. Starts while walking in the slope performed by a teacher signal or when approaching a certain mark.

2. The starts "drop" from the position standing on two legs (on socks) and on one (push) leg.

3. Starts "Fall" from the position bent forward (in the slope), hands are lowered down or knees.

4. I.P. - Standing in a wide step in the slope forward, the strongest (push) leg ahead. Hands are semi-bent in the elbow joints, one in front, the other, the same named leg, is reserved back. Imitation of active removal forward from behind standing from the hip in combination with cross-work of hands.

5. High start from the standing position, exhibiting the strongest (push) leg forward.

Start with a support for one hand - a variety of high start

Start with a support for one hand - a high start option - applies, except as an exercise, leading to a low start.

Unlike a high start on the team: "On the start!", The legs are bent here stronger, the body weight is more transferred forward. The hand opposite to the leg is put forward by the soil, the other, bent in the elbow, is reserved back.

By team: "Attention!" The severity of the body is transferred to the arm and the joy.

By team: "Marsh!" The runner produces repulsion from the soil with hand and both legs. The first steps should be done with a great inclination, gradually reducing it.

Methodical training sequence of the starting technique with a support for one hand

1. Adopting a high start position with a support for one hand on the team: "To start!".

2. Transferring the gravity of the body forward with a support for one hand and ahead standing on the team: "Attention!", Return to the position "On the Start!".

3. Running with a high start with a support for one hand without a signal.

4. Running with a high start with a support for one hand across the teacher's signal.

Low start

Low start is the most common way to start sprint running, as it allows you to quickly start running and develop the maximum speed on a short segment. To ensure the convenience and strength of the foot support, starting pads or starting machines are used.

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The most optimal for school practice is this method of installing starting pads, when the front block for the strongest (push) legs are set at a distance of 1.5 feet from the start line, and the rear - at a distance of 1-1.5 feet from the front (or length Sunboards from the front pad). The reference platform of the front pad is tilted at an angle of 45-60 °, the rear - at an angle of 60-80 °. The distance between the pads in width is usually equal to the length of the foot.

By team: "On the start!" The student stepped over the starting line and gets up so that the pads be behind him. Further, the student squats, puts his hands on the ground, rests on the stall of the strongest leg in the rear pad of the rear pad. Then he falls onto the knee legs resting in the rear block, pulls his hands for the starting line and puts them close to it in such a way that the body support accounted for the brushes, the thumbs were turned inside, and the rest - outside (you can rely on the brushes with bent fingers).

Hands in the elbows should be straightened, but are not tense, shoulders - drop slightly. The back should be rounded, but not strain. The head freely continues the body line, and the glance is directed forward to a distance of 0.5-1 m from the starting line.

By team: "Attention!" The student breaks the knee of the leg resting in the back block, from the ground, raises the pelvis slightly above the shoulders and delivers the torso ahead. The severity of the body moves into arms and ahead standing. Go from the position "On the Start!" In position "Attention!" It should be smooth. Then you need to stop all sorts of movements, waiting for a shot or team: "Marsh!".

After a shot or team: "Marsh!" The student breaks his hands from the track and at the same time repels from the pads. The first from the block is broken from behind the standing leg, which is taken forward and slightly inside the thigh. To reduce the time and path of passing the foot from the pad to the place of its placement on the ground, the first step should be fluttered, i.e. It is necessary to rush the foot is possible closer to the ground.

Favorable conditions for increasing the speed of running in perhaps a shorter period are created due to a sufficiently acute angle of repulsion from the blocks and the inclined position of the sprinter body when leaving the start.

Methodical training sequence of low start

1. Starts from various source positions: From the position of standing bent, from the stop lying bent, from the stop standing on the knees, from the stop standing on one knee (Machova), the torso straight, the hands are lowered down.

2. To stand on a strongly bent jog, the torso is horizontally, another leg (straight) to stay back. Hands semi-bent, one ahead, the other behind. From this position, start running, keeping the horizontal position of the body as long as possible.

3. Tilt torso in walking. Ahead standing leg bent, hands are omitted. According to the teacher's signal - a sharp movement forward head and shoulders. The foot, standing behind, the active movement of the hip is made forward through the shortest path, and the leg, standing ahead, with an increasing effort pushes a student forward, he takes a position as when running from a low start at the time of leaving the pads, and moves to run.

4. Complete commands: "To start!" and "Attention!" Without starting pads. The teacher checks the correctness of the start of the starting positions and eliminates errors. Only after all the students will unlighten the starting positions, you can move to learning running from a low start.

5. Running from a low start without pads (without a signal and on a teacher signal). Low start without starting signal is necessary so that students can focus on the correctness of the shape and rhythm of movements, and not on the speed and strength of execution.

6. Installation of starting pads.

7. Completion of teams: "To start!", "Attention!" with pads. Command position: "Attention!" Keep motionless 2-3 sec.

8. Pulling out of the starting pads without a step of landing on hand. Ahead of the pads can be put a mat to mitigate the fall on the brush.

9. Long jumps from the location of the low start from the pad. Exercises 8 and 9 are performed for mastering the repulsion technique.

10. Running with a low start with pads without a signal.

11. Running from a low start from the pads on a teacher signal (Team: "Marsh!", Shot of the starting gun, cotton of starting flap). Students are given a setting to the rapid execution of the first step.

Exercises for fixing and improving low-start technicians

1. Running from a low start with pads in a slide.

2. Running from a low start from pads according to various signals replacing starting commands (for example: "Gop!", "Run!", Etc.).

3. Running from a low start with pads with a tightening of the team: "Marsh!" After the team: "Attention!" for 3-5 seconds.

4. Running from a low start from the pad after performing a knuckle forward.

5. Running from low start from the pad after jumping in length.

6. From the position "On the Start!" Throw a stuffing ball ahead with the subsequent quick start, trying to catch up with a flying ball.

Starting acceleration

The starting overclocking is called running on the initial section of the distance after the start, where the sprinter develops the speed close to the maximum, and gradually takes the position characteristic of the run to ensure a smooth increase in the step length and, respectively, running. At the beginning of the starting overclocking, the runner must maintain a sufficient tilt of the body forward, but not excessive (in order to avoid fall). The better the sprinter has high-speed qualities, the more inclined it can keep the torso to ensure that the favorable conditions for repulsion.

The most important task of the teacher in teaching starting overclocking is to teach the gradual straightening of the body.

Methodical training sequence of starting acceleration

1. Running from a low start under the "gates" made of rope, rubber ribbon or leaps for jumping height by 1.5-2 m from the start line.

2. Running from the low start "on the winding in the harness" with overcoming resistance. The partner holds the starting long rubber ribbon, a rope skipped under the mouses of the running.

3. Running from a low start with partner resistance. Partner, standing face to starting in the slope, one leg in front, rests on straight hands in his shoulders. With the runner running from the start, the partner continues to have moderate resistance, running back forward.

4. Running from a low start (10-15 m) with the preservation of the optimal tilt of the body.

Running on distance (straight)

Feeling that the speed of running approached the maximum possible and run further in the slope becomes uncomfortable, the runner gradually straightens the body and runs along the distance, trying to make running movements freely, without tension.

During the most important phase of the sprint run - repulsion - the runner with a powerful repulsion straightens the push foot in the hip, knee and ankle joints. In this case, an efficient repulsion contributes to an energetic removal of the thigh of the Machova's feet. In the insanid flight phase, the leg, which finished the repulsion and moved first backwards, bends in the knee and continues forward movement. At the same time, the mane leg is vigorously inflict, lowered down and put on the ground. Elastic leg statement is provided by landing on the front of the foot and some leg bending in the knee joint. This allows you to soften the strength of the blow to the soil, reduce the brake phase of the support.

A small slope of the body forward during running at the distance is preserved. At the moment of repulsion, the loin should be slightly fastened and tense. The hands bent in the elbows move forward - back freely and vigorously in accordance with the rhythm of cross-country steps.

Methodical sequence of training Schedule on distance (direct)

1. Walking with a high lift hip, hands on the belt, to keep the body straight.

2. Running with a high lift of the hip:

a) standing still in the stop position at different angles;
b) on site without stop, hands on the belt;
c) with a slight advance, hands on the belt. The thigh rises horizontally, and the support leg is completely straightened at this time;
d) with the "winning" heel under the thigh and the simultaneous knee raising up.

3. Seed jogging (the exercise contributes to mastering the straight line formulation of the foot and full straightening of the leg in the knee joint):

a) on site with a support;
b) without support;
c) with slow promotion forward.

4. Mastering straight movement:

a) running on the "corridor" (narrow track) 20-30 cm wide made from rubber ribbon, cord or twine;
b) running in a straight line 5 cm wide, the feet are set along the line and parallel to it;
c) Running on gymnastic benches.

5. Jumping from foot on foot. This exercise produces a wide step, the correct position after repulsion and the following flight (torso holds vertically, with a slight tilt forward, the movement of the hands - as when running). The foot at the moment of repulsion is completely straightened, and the other, bent in the knee joint, is finished forward.

6. Jumping from legs with the transition to running at a distance.

7. Running on straight legs (exercise "scissors") due to flexion and extension of legs in the ankle joints. Promotion forward with minimal leg flexion in the knee joint.

8. Running at a distance of 10-15 m with a high lifting of the thigh - the transition to running from foot to the length of 10-15 m - the transition to running at a distance of 20-30 m.

9. Running in a smooth, calm pace with the postulation of the foot on the front part, with an increase in the speed at a teacher signal (team, whistle, cotton).

10. Running with acceleration. The speed increases until the freedom of movement is preserved and their proper structure.

11. Running for a while (20 m, 30 m).

Hand work technique when running short distances

Learning the proper work of hands in the sprint race should be paid to special attention. Incorrect, fixed working work has an impact on the violation of the running technique as a whole, leads to a noticeable reduction in the results of running on short distances. Energetic relaxed hands movement contribute to an increase in the speed of foot movement.

Hands when running bent in the elbow joints, the shoulders are somewhat lowered, the brushes are relaxed; The fingers are semi-bent, the thumb touches the middle of the index.

The movements of the hands are performed in a single rhythm with the movements of the legs forward and a little inside, and when moving back - a little out.

Methodical training sequence

1. I.P. - One hand on the belt, the other is bent in the elbow joint, as when running. Movement of a bent hand at a slow pace in the shoulder joint. When moving forward, the brush is taken to the level of the chin, when moving back - until it stops. The same is the other hand.

2. I.P. - put one leg forward, hands bent, as when running. Run running movements with both hands. Combine the tension of the muscles of the shoulder belt and hands with their relaxation. The teacher gives instructions: "tense", "relaxed" - so that the children feel the difference in the state of the muscles and learned to perform the movements with their hands relaxed. The same - when walking, slow and rapid running.

3. Moves with hands - as when running from the initial position: one foot is ahead, the other is rear, the torso is somewhat tilted forward, the hands are bent in the elbow joints.

4. Same at different pace.

5. Running movements with gradual straightening of the body from the initial position of the tilt forward.

6. Standing on a slightly bent legs, hold the ends of the rope, shifted through the neck and shoulders. Move hands like when running.

7. Running in slow, medium and fast pace with an emphasis on the proper work of the hands.

Methodical instructions

Exercises 2-6 to perform a series of 10-15 seconds., Not more. Long-term exercise makes fatigue in students, which leads to excess movements head, torso.

Exercises for fastening and improving the skills of running technique for short distances

Running straight

In lessons of athletics to consolidate and improving data skills, it is advisable to use special running exercises (SBUs), in which the main load falls on the muscles actively participating in the work. It is important to preserve freedom of cross-country movements, to perform them with a maximum speed, but at the same time strictly monitor the observance of the running technique.

For its consolidation and improvement, as well as for the development of speed, the following running exercises can be used:

1. Running at a distance of 10-15 m with a high lift of the thigh followed by the transition to free running.

2. Running with legs on foot with a gradual increase in the pace and the transition to the free running (20-30 m).

3. Signing jogging, but fast and free steps.

4. The same (10-20 m) with the transition to free running.

5. Running with acceleration to maximum speed and subsequent transition to free running (inertia).

6. Variable running with several transitions from the maximum tempo to the run by inertia.

7. Running from the course of 10-20 m with tasks:

a) perform running steps as often as possible;
b) Perform running with the smallest number of steps (for the length of the step).

8. Running with a high, low start on the team with the transition to running at a distance (20-30 m).

A good effect in mastering the structure of cross-country movements gives their execution without the help of hands, as well as in switching mode - with work of hands and without their help.

Running around

When running along the rotation, the body is leaning a little left to overcome the centrifugal force. For better sustainability, the left stop is put on the track unfolded, and the right foot is inside. The amplitude of the right hand is wider than left. At the same time, when moving back, the right hand is given somewhat to the side, and when moving forward - more inside. When running from a low start to increase the segment running in a straight line, the pads are installed at the outer edge of the track.

Methodical sequence of training technique running around

1. Running in a circle with a diameter of 40-50 m, gradually reducing its radius (arguing to 10-15 m), at different speeds. It should be paid to the fact that with a decrease in the rotation radius and increasing the speed of running the tilt of the body increases.

2. Running in direct with the entrance to the turn. Running to turn, to overcome the action of centrifugal force, you need to slightly tilt the body to the left and slightly turn into the same side of the foot foot.

3. Running on the turn with the subsequent exit to the straight distance.

4. Running from a high and low start by turn.

Finishing

Finishing is the effort of the runner in the last meters of the distance. Run is considered complete when the runner affect the imaginary finish plane is some kind of torso. Running first tape ribbons (threads) stretched at the height of the breast above the line indicating the end of the distance. To raise it faster, you need to make a sharp tilt forward, throwing your hands back. This method is called "Throwing".

Another method is applied - finishing the shoulder, in which the runner bends forward, while turning to the finish ribbon sideways so as to touch her shoulder.

Methodical training sequence of finishing technique

1. Standing in step, the left (right) leg to put forward, the hands are omitted down. Run a step forward with a fast tilt of the body forward and assigning hand back.

2. The tilt forward with the assignment of hands back when walking.

3. Tilt forward on a ribbon with hand deficiency and with a slow and fast run.

4. Tilt forward on a ribbon with a turn of shoulders in a slow and fast running individually and in groups.

5. Throw on the ribbon of breasts ahead with small groups of 3-4 people with accelerating run. Each running should run on the same level with the rest (without overtaking them), and for 6-8 m to the finish ribbon across the teacher's signal to speed up to try to touch the ribbon first.

Training schoolchildren finishing, it is important to teach them to finish the run is not at the finish line, but after it. For the success of training, you need to carry out exercises with couples or groups of 3-4 people, selecting equal students or applying Handicap (Obo).

Sergey yes
MOU "Krasnoselskaya Sosh",
Nizhny Novgorod region.

Low start and starting run

Start running (start): Low start is most profitable. It allows you to quickly start running and on a small area to achieve maximum speed. For better stop, the starting machine or pads are applied at the start. The location of the starting pads is in different versions depending on the length of the body and the features of the runner technique. The front block (for the strongest leg) is mounted at a distance of 35 - 45 cm. From the starting line (1 - 1.5 tables), and the rear - 70 - 85 cm (or at a distance of the leg length from the front pad). Some runners reduce the distance between the pads from one foot and less, ifying back the front block (stretched start) or an approaching the back block to the front (prominent start). The reference platform of the front pad is tilted at an angle of 45 - 50 °; And rear - 60 - 80 °. The distance in the width between the axes of the pad is 18--20 cm.

Low start is performed in such a sequence: setting the pads, the runner is moving on 2 - 3 m. Back and focus on the upcoming run. On the team "On the Start! "The runner comes to the blocks, squats and puts his hands on the track. Then, a stall of a weaker leg rests in the supporting platform of the rear pads, a foot of another leg is in the front of the block, and falls on the knee of the rezing leg. Last but he puts hands before the starting line on the width of the shoulders or a little wider. The line of the line is based on a large, index and middle fingers, thumbs are addressed to each other. Hands straightened in the elbows, the look is directed down, on the starting line.

On the team "Attention!" It should be raised the pelvis above the shoulders by 20-30 cm, but the legs in the knee joints do not completely straighten. Regardless of the placement of the pads and anthropometric data of the sprinter, the angles between the thigh and the shin, respectively, 100-130 °. The shoulders are fed forward, the severity of the body is distributed to 4 reference points.

Starting Range is performed on the first 7 - 14 cross-country steps. On this segment, the runner must dial the maximum speed. On the first 2 running steps, the runner seeks to actively straighten his feet when repulsing. The movement is directed forward, while the slope of the body is straightened. The length of the steps gradually increases and depends on the individual characteristics of the runner - the power of the legs, the length of the body, physical fitness. Acceleration ends as soon as the length of the step becomes constant.

Methodik

  • 1. Running from various positions of high start, 15 - 20 m.
  • a) I. P. - Become a face to finish, legs together, hands freely along the body. Execution - Falling forward, start running.
  • b) I. P. - the same. The pushing leg in front, the mother behind. Performing the same.
  • 2. Teach the installation of the starting pads.
  • 3. Teach the execution of commands "On the Start!" And "Attention!". On the team "Attention!" Teach rationally to distribute body weight on legs and hands.
  • 4. Teach running from starting pads.
  • a) try the low start, running segments 20-30 m;
  • b) I. P. - stop lying on the bent hands. Execution - with the simultaneous straightening of the hands to take alternately every leg before the knee touch (6-8 times each foot);
  • c) become in the pads, put hands at a distance of 60 -70 cm ahead from the start line. Performance - to carry out the battle leg to the breast with the simultaneous straightening of the push legs (7-8 times);
  • d) become in the pads, execute the "Attention!" And, strongly pushing, make a triple jump with the transition to the jog:
  • e) put a few mats with a height of 60 cm on the track in 1 m before the starting line. Become a pad, execute the "Attention!" Command. Having pushed himself down, send yourself forward, until the fall on the mats.
  • 5. Send a low start technique in general on segments of 30 m.
  • 6. The same, fixing the time.

Low start on the priese

Starting pads are located at the outer edge of the track, which ensures the running of the start of the distance in a straight line, tangent to the inner edge arc. In the future, the technique is the same as in a low start in a straight line.

Methodology:

  • 1. Explain and show the rational placement of the pads;
  • 2. Starts by dragging at different speeds;
  • 3. Use the Low Start Training Tools in a straight line.

Methodical instructions:

When installing the pads, it is advisable to start learning from the usual low start option. The correct body weight distribution should be monitored by 4 reference points. The arrangement of the shoulders relative to the starting line and the pelvis relative to the shoulders. All starting exercises at the beginning of training are performed on optimal speed and without a command, and then gradually move to group starts with command feeds.

Main errors:

  • 1. The head is trapped back, since the runner looks at the finish, the back is fastened;
  • 2. Hands bent, the center of gravity is shifted back;
  • 3. The shoulders are filled far ahead for the starting line.

Finishing

Finishing is the efforts of the runner in the last meters of the distance.

Run is considered complete when the runner cross the imaginary plane of the finishing system with any part of the body. The finish line runs off at the maximum speed, performing at the last step of the throw in the finishing of the breast or shoulder.

Methodik

  • 1. Walking with the slopes of the body forward and the assignment of hands back;
  • 2. The same, in a calm and fast run;
  • 3. Fielding shoulder with medium and maximum speed

Methodical instructions:

Exercises first independently, and then in a group of 3-5 people.

Main errors:

  • 1. Finishing with a jump;
  • 2. Stop immediately after the finish;
  • 3. Early tilt of the body.

After completing training, the running sprint distances go to its improvement.

Task number 1. Create a correct idea of \u200b\u200ba high start on short distances. Customize the active and conscious study of the technique of this exercise.

Funds:

1. Message of information, where, for what purpose is a high start. Familiarize with the rules of the competition.

2. Story about the technique and basic requirements for the correct exercise in general.

3. Show exercise in full coordination by the teacher or the most prepared student in full coordination and with an emphasis on various details of the technique.

4. Testing.

Methodical instructions:

In the first years, the appearance of athletics was used with the go, like the start in horse races. Then he got the spread of a high start when the athlete retars one leg back and leaked forward. It was at the I Olympiad of our time (1896) a given starter was demonstrated.

High starts are applied in Fig. eleven

running on short, medium and long distances. In a short distance run (up to 600 m inclusive), the high start is served by three teams: "To start!", "Attention", "March!" (or on the starting shot). Training is held frontal for all students.

Task number 2.Learn the position of the runner on the team "On the Start!".

Funds:

1. Give an idea of \u200b\u200bthe technique.

2. High start options (with lowering one and two hands).

3. The execution of the "on the start!" Command.

Methodical instructions:

According to the rules of competition, students are located in one rank at the collection line, which is not more than 3 m from the start line. On the team "On Start!" Conventions run up to the line of the start, the joggest foot is installed ahead, the Machova is rear (Fig. 11).

At the command "Attention", the torso leans, opposite to the silent leg, the hand is removed forward, rice. 12

Another, bent in the elbow joint, is allotted as possible (Fig. 12).

On the Marsh team, the runner begins the starting acceleration, which continues until the maximum speed is reached (Fig. 13). For a high-class athlete - this is 45 m or more, and for beginners - 20-30 m.

There are two options. 13

high start - with the lowering of one and two hands.

First, training is carried out frontal. It is necessary to draw a collection line and start line. Students are built into one rank at the collection line. The teacher specifies the situation engaged by each student. It is possible to use an individual method.

Motor installations:

1) The team "On Start" students run up to the start line, the strongest ("convenient") foot is installed closely in front of the starting line, Machovaya at a distance of 1-2 feet behind it, resting her toe into the ground;



2) a torso straight, the shoulder belt is relaxed, the hands are freely omitted along the body;

3) The severity of the body is distributed on both legs, the feet are parallel, the distance between the footsteps is 20-30 cm.

- on the team "On the start" stop behind the standing leg turned outward. Remind students that the feet are parallel, otherwise at the first step, the knee of the Machova will be directed towards, and not ahead and, accordingly, the step is shortened;

- Feet are located on one straight line. In this case, the position of the runner will be very unstable. Remember that the distance between the footsteps should be 20-30 cm. According to the rules of the competition, any movement will be considered a false, as well as when the "Attention" command, the starting should take the most convenient position to start running;

- The heel behind the standing legs concerns the soil, it means the body weight moved back. This situation in the following commands will be saved and the runner will not be able to tilt the torso in the future, then the first movement will be tight upwards, which will significantly affect the running time of the starting segment.

To correct other errors, recall the motor installations again.

Task number 4. Learn the position of the runner by the "Attention!".

Funds:

1.Recase on the implementation technique followed by the show.

2. Multiple execution of the starting position with error correction.

3. Multiple execution of teams "On Start", "Attention."

Methodical instructions:

Bring to students that when performing "on start" and "Attention" commands, it is necessary to make a steady position.

Motor installations for execution:

1) The "Attention" team is tilted forward to 40-45 degrees, the shoulders are slightly submitted for the start line (no more than 10 cm), the OCM is located closer to the standing leg bent in the knee joint, the shoulder belt is relaxed, the spin is round;



2) The legs are bent in hip and knee joints, the optimal bending angle at the jigsaw leg is 100-140 degrees, in another foot - 90-100 degrees, the legs are parallel;

3) the opposite silent leg, the hand is removed forward, the same name, bent in the elbow joint, is retracted as much as possible;

4) The look is directed forward and down, at a distance of 1-1.5 m in front of the starting line.

Basic mistakes and reaches of their corrections:

- Head is raised, the back is fastened, in such a position of the muscle of the body is unnecessarily tense. To correct the error, it is necessary to lower your head, while maintaining the direction of the look up-forward, and relax the shoulder belt as much as possible. It is necessary to feel that the spin is ruling;

- The shoulders are not rebounded enough, the body weight is located on both legs, i.e. The runner is in a convenient reference position. It is recommended to transfer body weight on ahead of the leg.

- A joke or the Machi leg is completely straightened (the legs are "discharged").

Task number 4. Learn the team "March!" and starting acceleration technique.

Funds:

1. Story about the technique of execution with the subsequent show.

2. Multiple execution of teams "On Start!", "Attention!" and "March!" on segments 10-40 m.

3. The same, with marking steps.

4. "Start Fall" from the position bent forward (in the slope), the hands are freely omitted down or knees. On the team "March!" Perform 3-5 steps in the "drop".

5. The same of and. P. - Feet together.

Methodical instructions:

When performing commands, it is recommended to perform no more than 2-5 times, depending on the preparedness and age of students. At the initial stage of training, the pause between the teams can be specifically lengthened that students manage to take a stable and convenient position and timely start running across the signal.

Motor installations:

1) on the team "March!" Behind the standing leg performing the first running step should the shortest way to touch the soil (the stop is low under the track). It should be attached all the power in the first movement. Ahead standing leg (second step) should "pick up" movement;

2) in the first steps, the leg is put under itself;

3) when leaving the start, perform active pushing in the first steps with energetic work of hands;

4) In the first second step, try to put the leg on the track from behind the projection of the common body mass center (OCS). Body slope decreases after 6-8 steps;

5) It is necessary to maintain the slope of the body in the first steps, and then gradually straighten up and take the natural running position (running posture).

Basic mistakes and reaches of their corrections:

- a sharp straightening of the body after the "march" command. Strengthen the muscles of legs and torso, to develop high-speed-force qualities, perform special exercises, especially in the fall, while maintaining a slope;

- Long first step, violation of the rhythm of runoff. It is recommended to clarify the starting position, do not lift the head, perform special exercises (running in the stop, from the position in the stop lying);

- In the first steps there is a stopping ("sticking") movement of a stop in the ground. It is necessary to teach the stop to be relaxed and a soft swear movement was "under him";

- When leaving the start, the widespread stop, the run is not one straight. Remind that when moving the mask legs, the knee is excreted forward, and not towards-out.

Task number 5.Continue learning starting overclocking.

Funds:

1. Multiple runners on segments 20-70 m from a high start (behind the standing leg relies on the block, which is located at a distance of 2-2.5 feet from the start line).

2. Multiple runners from a high start on segments up to 40 m with error correction.

Methodical instructions:

Starting acceleration continues until maximum speed achieve. For a high-class athlete up to 45 m or more, and for beginners - 10-20 m. Pay attention to active pushing, saving tilt and timely straightening.

Motor installations:

1) on the team "March!" (or on the starting shot) should be attached all the power in the first movement. The reference hand is removed with the simultaneous repulsion of the legs and immediately should be quickly shown the position of the hands;

2) Behind the standing leg performing the first running step should the shortest way to touch the soil (the foot is going low under the path). Ahead standing leg (second step) must "pick up" movement.

3) In the first second step, seeks to put the leg on the track behind the projection of the general center of body mass (OCS). The tilt of the body decreases after 6-8 steps.

Basic mistakes and reaches of their corrections:

b) a long first step, violation of the rhythm of runoff. It is recommended to clarify the starting position, do not lift the head, perform special exercises (running in the stop, from the position in the stop lying).

Task number 6.Secure high start and starting acceleration technique.

Funds:

1. Multiple running from a high start by a traffic teacher with error correction.

2. Adopting the right provisions on the team "On Start!" and "Attention!" With the change of stop distances (from 1-2) at the start.

3. Running from the position of the "stretched" high start (2-2.5 feet from the start line).

4. Running on segments 20-70m from high start (behind the standing leg relies on the block, which is located at a distance of 55-60cm)

5. Running from the partner: on the team "Attention!" The partner originates for the pelvis and slightly lifts, depriving his hands support. On the team "March!" - Hands hands. The starting need to "catch" this moment and in the fall quickly start running

Methodical instructions:

1. Not limited to just starts at 20-30 m, and it is repeatedly averaged from the start of 50-70 m or more.

2. At the stage of improvement, the main thing is the constant coordination of individual movements and elements of running in accordance with physical fitness.

3. Use exercises that contribute to the best maintaining the inclination of the body when running.

4. Create conditions for the loss of equilibrium and lighting low running: the Body is mixed forward, the legs of the runaway should not be too straightened in the knees, there should be no "thighs of heels".

Task number 7. Improve and appreciate the technique of high starts.

Funds:

1. Runners with acceleration from various and. P.:

- legs together, leaning and "falling" forward;

- focus crop;

- focus of lying;

- stop lying, right (left) ahead (lounge position).

2. Increased physical fitness involved. Strengthening the muscles of the foot and legs, the development of cardiovascular and respiratory systems.

3. Running from the start at competitive conditions.

Methodical instructions:

At the stage of improvement, the main thing is the constant coordination of individual movements and elements of running in accordance with physical technical preparedness, as well as individual characteristics of students.

As the equipment is developed, the exercises need to gradually increase the speed, but so that the movements of engaged in their free, without excessive stresses.

Motor installations and errors that occur during running are given above. It is also recommended to remind students basic requirements for running posture.