Introduction

The Greek word “athletics” means wrestling, exercise. In ancient Greece, athletes were those who competed in strength and agility. Currently, athletes are called physically developed, strong people.

Modern athletics is a sport that includes exercises such as walking, running, jumping, throwing, and all-around events made up of the listed exercises. Sports competitions are held for numerous track and field events, and training for athletes is organized. Athletics is an important means of physical education for young people.

The topic of my essay is relevant at the present time, since millions of people are involved in athletics. The variety of exercises and their high efficiency, ample opportunities for regulating physical activity, simple equipment - all this has allowed athletics to become a mass sport accessible to every person. It is no coincidence that athletics is called the “queen of sports.”

Walking, running, jumping and throwing develop strength, speed, endurance, improve joint mobility, and contribute to the development of strong-willed qualities. Athletics exercises increase the functionality of the body and its performance. Classes are usually held outdoors - at a stadium, in a park, in a forest. Hence the highly effective health-improving effect of athletics exercises. Athletics are of great educational importance. They contribute to the formation of character and healthy habits. Participation in athletics competitions instills in athletes willpower, a sense of teamwork and responsibility.

The applied and defense significance of athletics is determined by the fact that the qualities and skills acquired with its help are vitally necessary for a person in his daily work activities, and for young men, in addition, in the service in the Soviet Army.

The positive impact of athletics exercises on the health and physical development of those involved predetermined their widespread inclusion in the physical education program for students in secondary specialized educational institutions.

The topic of my essay deeply covers such athletics competitions as running over various distances, throwing various equipment, and jumping.

Running technique for short, medium and long distances

Short distance running (sprint). Relay race

Short-distance running (sprinting) is characterized by short-term work of maximum intensity. This includes running at distances from 30 to 400 m. For ease of study, running technique is usually divided into four parts: the beginning of the run (start), the starting run-up, running along the distance and finishing.

The start of the run (start) is performed as quickly as possible. The fractions of a second lost at the start are difficult, and sometimes impossible, to win back over the distance. A low start is most beneficial. It allows you to quickly start running and reach maximum speed over a short distance (20-25 m).

For better support with your feet when starting, a starting machine or blocks are used. Depending on the length of the body and the characteristics of the runner’s technique, the front block (for the strongest leg) is installed at a distance of 35-45 cm from the start line (1-1.5 feet), and the back block - 70-85 cm (or at a distance of the length of the shin from the front pads). Starting blocks located close to each other ensure simultaneous push-off with both feet when starting to run. The support platform of the front block is inclined at an angle of 45-50°, and the rear one - 60-80°. The distance (width) between the axes of the pads is usually 18-20 cm.

A low start is performed in the following sequence: having installed the blocks, the runner moves 2-3 m back and focuses his attention on the upcoming run. At the command “Start!” The runner approaches the blocks, squats and places his hands on the track. Then the foot of the weaker leg rests on the support platform of the rear block, the foot of the other leg - on the front block and lowers onto the knee behind the standing leg. Lastly, he places his hands behind the starting line at shoulder width or slightly wider. Hands at the starting line rest on the thumb, index and middle fingers, with the thumbs facing each other, and the arms are straightened at the elbows, the head is held straight, the body weight is partially transferred to the hands,

At the command “Attention!” the athlete extends his legs and lifts his knee off the ground, lifts his pelvis and pushes his shoulders forward. A significant part of the body weight is transferred to the hands, while the emphasis of the feet on the pads remains quite strong. The torso is slightly bent, the head is lowered, the gaze is directed downward - forward. The runner must maintain this position without moving until the next command. The starter's toes and fingers must touch the surface of the track. The time interval between the command “Attention!” and the signal to start running is not regulated by the rules. The interval is determined by the starter. This forces the runner to concentrate to perceive the starting signal.

On the command “March!” (or shot), the runner pushes off energetically with his legs and performs quick movements with his arms bent at the elbows. The repulsion is made at an acute angle to the track. Movements when leaving the start are performed as quickly as possible.

The starting run is performed during the first 10-14 running steps. During this part of the distance, the runner should gain the greatest speed. In the first two or three steps, he strives to straighten his legs most actively when pushing off and makes sure that his feet do not rise high above the track. The length of steps gradually increases. The length of the first step will be 4.5-5 stops, if measured from the back block, the second step - 4.5, the fifth - 5, the sixth - 5.5 stops, etc. And so on up to 8-9 stops in a step. The length of steps largely depends on the individual characteristics of the runner: leg strength, body length, physical fitness, etc. Acceleration ends as soon as the step length becomes constant. A good running stride would be one whose length is 30-40 cm longer than the runner’s body length. At the same time, the torso gradually straightens, arm movements gain maximum amplitude.

Running the distance. Having gained maximum speed, the runner strives to maintain it throughout the entire distance. The transition from the starting run to running along the distance is performed smoothly, without sudden straightening of the body and without changing the rhythm of running steps. Running along the distance of a master sprinter is characterized by wide and frequent steps with a powerful push-off. An important role in this is played by the rapid movement of the hip forward and upward, which creates the prerequisites for placing the foot on the track with an active raking movement. When mastering the sprint running technique, an athlete should strive from the first lessons to run on the front of the foot, almost without touching the track with the heel. Vigorous hand work should not cause the shoulders to rise and the back to stoop.

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. They run across the finish line at full speed, performing a “throw” onto the ribbon with their chest or side at the last step. Beginners are advised to run at full speed across the finish line without thinking about throwing for the ribbon.

In the 200 and 400 m races, the start is usually taken on the turn of the running track. This allows you to run the initial part of the distance in a straight line: it is easier to reach maximum speed. When approaching a turn, to combat centrifugal forces, the sprinter smoothly tilts his torso to the left and slightly turns his feet in the same direction. The higher the running speed and the greater the curvature of the turn of the track, the more the body tilts towards the center of the circle.

Relay race

Relay running is a team competition in which participants take turns running sections of the distance, passing the baton to each other. According to the rules of the competition, the relay baton has a mass of at least 50 g, a length of 30 cm and a diameter of 4 cm. The transfer of the baton is allowed only in a zone with a length of 20 m. The technique of running with a relay baton is practically no different from running along a distance. The technique of passing the baton, which occurs at high speed in a limited area, is important in relay racing.

A team is considered to have completed the running distance if the relay baton is carried from start to finish without violating the rules of the competition. It is passed from hand to hand; throwing it or rolling it along the path is not allowed. If during the transfer the baton is dropped, the transmitter must pick it up. When passing the baton, any assistance from one participant to another is prohibited.

Participants in the first stage, as in sprinting, can start running from a low start position. The person receiving the relay can make a control mark on the track on the side of the transmitter at a distance of 7-9 m from his starting point. This distance is specified during the training process. Having made the mark, the receiver stands at the beginning of the passing zone in a high or semi-low start position and, focusing on the control mark, waits for his team's runner.

In stages up to 200 m long, when running on separate tracks, the recipient of the relay is allowed to start 10 m before the start of the transfer zone. The control mark in this case is made 7-9 m from the starting point of the receiving runner.

It is very important for the relay receiver to correctly calculate the start of his run so that the baton is passed in the handover zone and at full speed. As soon as the receiver notices that the sender has reached the control mark, he quickly begins to run, developing the highest possible speed. By the middle of the zone, the person passing the baton should get closer to the receiver at arm's length, and the running speed of both should be equal. This position is the best for passing the baton. The person transmitting by voice gives a conditioned signal (“Gop!” or others). At this signal, the receiver, without reducing his running speed, lowers his hand back. In this case, the palm should be lowered and the thumb should be directed towards the thigh. At this moment, the transmitter, with a movement from below, places the baton into the palm of the recipient. The ideal transfer will be when the runners, walking in step, at full speed and without disturbing the rhythm of the hands, without taking a single step with outstretched arms, will pass the baton in an instant.

The athlete who has completed the stage must remain in his lane. He can get off only when he is sure that he will not disturb the other runners. In short relay races (4X60, 4X100), the baton is carried in the hand in which it is received, without transferring it from hand to hand. In this case, the following method of passing the baton is used: the starter at the first stage holds the baton in his right hand and runs as close as possible to the inside line of the track; the second runner waiting for him stands closer to the outer edge of his lane and takes the baton with his left hand; he runs the straight (second 100 m) along the right side of his track and passes the baton with his left hand to the right hand of the third participant running on the left side of the track; the fourth takes the baton with his left hand and finishes.

In other types of relay racing, the athlete, having accepted the baton with his right hand, transfers it to his left during the run; The baton is passed from the left hand to the right hand of the recipient.

Running in athletics has been and remains the foundation on which this sport rests. The simplicity that, at first glance, is inherent in this sport is so deceptive that only a person who has ever practiced running disciplines can appreciate the complexity of this sport. The history of running dates back to Ancient Greece. The first Olympic Games consisted of one competition, and it was a one-stage race (192.27 m). Over time, running disciplines expanded their list, running techniques, athletes’ equipment, and competition venues changed. One thing remained unchanged - running in athletics, this is the basis without which this type simply would not exist.

If we analyze individual types of running in athletics, then, of course, we should start with the most spectacular disciplines. Short-distance running, or to use the official name sprint running in athletics, includes the following disciplines: smooth running of 100, 200 and 400 meters, as well as relay running of 4x100 and 4x400 for men and women. These distances are so spectacular and fleeting that the winner is often revealed using a photo finish. A photo finish is a special electronic system installed at the finish line that takes an accurate photo of athletes crossing the finish line. Often in sprint running situations arise where athletes are separated by hundredths of a second. The king of sprints is undoubtedly the 100-meter dash. The 100-meter dash is considered the most prestigious of the athletics disciplines. The names of such sprinters as Ben Johnson, Carl Lewis, Asaffa Powell, Justin Gatlinn will forever go down in the history of world sports. And for some time now the name of Usain Bolt, the Jamaican sprinter, can even be considered a household name. It is he who holds the unspoken title of the fastest man on Earth. He completed the 100-meter race in 9.57 seconds, which is currently a record in the 100-meter race. In women's sprinting, the world record currently belongs to American Florence Griffith Joyner. This record was set in 1988 and is equal to 10.48 s.

There are different types of running in athletics, but the preparation is almost the same, training, training, training...

The standards in athletics clearly separate running from walking; the presence of a flight phase is a direct path for walkers to elimination, while for runners it is a path to victory.

Sprint running

The sprinting technique in athletics consists of two phases:

• stance phase;

• flight phase.

The time that the athlete spends on both phases is the stride time. Such nuances as starting acceleration, hand work, and finishing jerk also play a huge role. The combination of these elements allows you to achieve maximum results.

Relay race

Relay running in athletics includes two classical disciplines: 4x100 meters and 4x400 meters. There are also a number of running relay races, but they are less popular in the athletics world and are not included in the programs of the Olympic Games and World Championships. The main nuance of the relay race is the correct passing of the baton. The transmission takes place in a special corridor (20 meters). The technique of passing the baton is practiced until it becomes automatic. Given the value of every fraction of a second, over such a short distance, the slightest hitch can cost the team a high place.

Hurdling

Hurdling is a rather difficult discipline in athletics; you need to not only “step over” the obstacle, but also “pass it” correctly, and at the same time there are other barriers ahead. The higher you are to the record, the more barriers you have to overcome, while the distance between them decreases

One of the most technically difficult disciplines in the running part of athletics is hurdling. It is often confused with steeplechase, but for all their similarities, these are two completely different athletics disciplines. Hurdling is carried out at a distance of 100 meters for women and 110 meters for men, with the height of the barrier in the women's section being 76.2 centimeters and 106 centimeters in men. A special reason for pride can be the fact that the title of current world champion in hurdles belongs to our compatriot, a native of Barnaul, Sergei Shubenkov.

A woman's running technique is no different from a man's running.

A woman’s running technique is no different from a man’s; the women themselves are simply more beautiful...

Running with obstacles

Steeplechase or steeplechase takes place over a distance of 3000 meters. In a circle of 400 meters, at the same distance from each other, there are five barriers, 91.4 centimeters high, and behind one of them there is a pit, 76 centimeters deep, filled with water. The specificity of overcoming this distance lies in the need for the runner to develop a sense of the take-off point in front of the barrier, so as not to disrupt the required running pace and not lose precious seconds.

Obstacle running is usually remembered with funny moments of falling... In fact, it is a difficult sport, and falls are due to severe fatigue and lack of coordination of the whole body at this moment. Records are hard...

Marathon running

The birth of the next athletics discipline occurred thanks to the historical victory of the Greeks at the battle near the settlement of Marathon. The marathon distance is the longest in the athletics program. Its length is 42 kilometers 195 meters. Another pleasant tradition is associated with marathon running. The men's marathon is the last sport on the program of the Summer Olympic Games. The world record for marathon running is 2 hours 3 minutes and 59 seconds for men. This result was shown in 2008 by the Ethiopian stayer Haile Gebrselassie. In the women's marathon, the world record is held by English runner Paula Radcliffe, 2 hours 15 minutes 25 seconds. Marathon running is the most labor-intensive and energy-consuming. It is enough to watch a video from any marathon finish to be convinced of this. Many athletes quit the race, unable to withstand such a load.

Shuttle run

Shuttle running in the line of running types in athletics is presented as a lead-in to sprint running in athletics. The main difference between shuttle running and regular running is that you cover one distance several times, back and forth. This running in athletics often serves as a test event, with the help of which it is possible to determine the level of speed of the test subject. There is even a list of standards for this running in athletics.

Shuttle running is most often used at the school level.

It is with these movements that runners accumulate “muscle memory” day after day. Special exercise for practicing running technique

Running rules

Running competitions in athletics are held according to certain rules. There are rules both common to all running competitions and separate for each type. The basic rules of running include the following points: in short-distance running, each athlete must stay only in his own lane; it is prohibited to cross into the opponent’s lane while running. The start is made when the starter fires; in case of an earlier start (false start), the athlete receives a warning; a repeated warning leads to the athlete’s removal from the competition. The rules for middle and long distance running in athletics determine the participation of athletes in the race on a common track. The exception is the 800-meter run, where participants run the first 100 meters along their own track and only then regroup into the general group. Any physical contact during the course is also prohibited. The panel of judges has the right to disqualify an athlete who has violated these rules.

Running records will be determined by a photo finish. So... Let's start...

It is safe to say that short or sprint distances are the most popular distances in athletics. Many people associate sprinting with Usain Bolt, who is known all over the world not only by athletics fans, and his signature distance of 100 meters. But short distances are not only 100 and 200 meters. Each sprint distance is different and has its own characteristics.

Dynamism, tension, passion, lean and muscular athletes - all this applies to sprinting. Unlike other athletics disciplines, sprint is one of the most fleeting, but at the same time dynamic. It happens that the leaders of a race can change several times in just 10 seconds, and the winner is determined not even by tenths, but by hundredths of seconds. The intensity of passions begins to rage in the stadium even before the starting shot, and the emotions that the athletes experience seconds before the start cannot be expressed in words. Willpower and motivation play one of the most important roles here.

You can continuously admire the refined movements of sprinters, watch the video>>>

Usain Bolt is a legend, the most famous runner in the world, the face of sprinting, if not athletics in general. In 2002, he competed at the Junior World Championships in his homeland, where he won 1 gold and 2 silver. From that moment he began his career in big sports. So, in the period from 2003 to 2016, he was a silver medalist only once. All other medals were exclusively of the highest standard (first places).

If we talk about the popularity of athletics, then this is almost entirely the merit of Usain Bolt. He became the idol of many athletes and a symbol of Jamaica. Usain Bolt is the one who makes everyone love athletics. The whole world has heard about his brilliant victories. People who have nothing to do with sports have heard about him at least once. His snow-white and sincere smile is an asset to any major competition where Bolt wins.

The dynamism of short-distance competitions is determined by the high speeds that athletes achieve during the races. Due to this, sprint competitions are so spectacular and unpredictable. If, for example, the finishing showdowns in 3000-meter races begin 100-400 meters away, then at distances of 100 and 200 meters the winner is often determined in the last meters of the distance. The specificity of sprinting requires athletes to have truly nerves of steel. Sprint training is all about working hard on speed, strength, coordination and technique.

Sprint distances

We can say with complete confidence that the most popular distances among sprints are 100 and 200 meters. It's funny, but some people don't even know about others. Sprint distances range from 60 to 400 meters, including 4x100m and 4x400m relays. Standard distances are 60, 100, 200, 400 meters and the above relays. All of them are included in the Olympic program, with the exception of the 60-meter smooth race. Official competitions in this discipline are held only indoors.

Table No. 1. Sprint distances

*IAAF (IAAF) - International Association of Athletics Federations

Competitions at non-standard distances can be held at various regional and amateur competitions. The International Athletics Association does not take into account records and results shown in these competitions.

In most sprint distances, black athletes hold the lead. This is primarily due to their genetic characteristics. But Russian athletes also have several world records behind them. For example, Irina Privalova is the current world record holder at a distance of 60 meters, which was set in 1995.

Athletes prepare differently for almost every distance. Almost identical is the preparation for races of 60, 100, 200 meters. Usain Bolt's record-breaking 100-meter race can serve as proof. When he completed the 100-meter dash in 9.58 seconds, he also covered 60 meters in 6.31 seconds. An interesting fact is that the official world record for 60 meters is 6.39 seconds. For objective reasons, Bolt's time at 60 meters was not officially included in the record table. The world record for two hundred meters also belongs to a Jamaican legend.

Not only the methods of preparing for certain distances differ, but also the technique of sprinting. This applies to a greater extent to the 400-meter race, since running this distance should be more economical than running 60, 100, or even 200 meters. Among athletes there is also such a thing as a long sprint. This is the definition used to call a distance of 400 meters. For men, the leaders at this distance are again black athletes, but for women, world records were set by European athletes, even in the last century.

The sprint technique is very different from the technique required by athletes in other athletic disciplines. Although there are partial similarities with . The nature of the difference lies in the distance and speed that the sprinter develops. If a marathon runner needs an economical technique in which the muscles would not become sour for a long time, then during a sprint race the blood does not have time to go through even one full circulatory cycle, which means that the sprinter does not need economy. A short-distance runner needs to realize the maximum of his strength and speed abilities.

Although a sprint race can end in less than 10 seconds, there are 4 phases of sprinting that each have their own effective running technique:

— acceleration;

- distance running;

Each athlete must work out all phases equally. Still, each person has his own characteristics, and a certain phase of the sprint for one or another athlete may sag a little. For example, the invincible Usain Bolt, after the start and the start of acceleration, may not even be in the top three, but during the course of the race and at the finish he will win back precious fractions of a second lost in the first phases.

Phase 1: start

The start in sprinting is always low and from the blocks. This allows athletes to maximally charge their muscles and develop maximum speed at the very beginning of the distance. The exception is. In relay races, only the first stages start from the blocks. Those who follow receive the baton on the move, after a short acceleration.

There is a certain low start technique. First, you need to decide on your pushing leg. Most often it is identical to the working hand. For example, in right-handed people, the pushing leg is the right one. It is the pushing leg that should be placed in front. The distance between the pads is determined by the athletes themselves, depending on their anatomical features and individual preferences.

The second important point at the start is the hands. They should be placed shoulder width apart. Moreover, arms, like legs, should not protrude beyond the starting line. Hands play an important role in acceleration. After the start, due to the large amplitude of arm movement, the frequency and length of the running stride will increase, which in turn will have a positive effect on the athlete’s speed.

At the “Attention” command, the athlete needs to raise the pelvis slightly above shoulder level, charge the legs even more and move the center of gravity forward. The preliminary command “Attention” and “March” will be separated by about a couple of seconds. After the starting pistol fires, the athlete must push off strongly with both feet from the blocks and begin acceleration. This ends the first phase of sprinting.

Phase 2: acceleration

The duration of acceleration should be approximately 25-30 meters, regardless of the length of the distance. In this phase, the frequency and length of the step should be maximum. Only through this will it be possible to develop high speed. The body should be tilted forward. In this case, the legs will seem to “catch up” with the main body weight, and the speed will gradually increase. One of the best starters, Asafa Powel, is distinguished not only by the length of his stride, but also by its width in the first meters of acceleration.

After the speed is gained, the athlete straightens up. Only he does this not immediately, but gradually. It is very important to “straighten up” on time. If the athlete straightens up early, he will not have time to develop maximum speed, and if he straightens up late, he will not be able to maintain the speed in this position. After full straightening, the next phase of the sprint begins - running along the distance.

Phase 3: distance running

The main phase is distance running. There are no special secrets in this phase, and the main task is to try to maintain the speed gained during acceleration. The entire distance is covered by athletes on their toes without touching their heels. A charged foot springs better, which means your running speed will be higher. A long stride, a powerful push with the foot and extension of the hip are the keys to good sprinting technique. Maximum speed is achieved and maintained within 6-8 seconds. After the eighth second, all the criatine phosphate, the fuel in sprinting, is burned in the muscles.

Phase 4: finish

Finishing a sprint is not a matter of muscles, but of psychology. You need to finish smoothly and not try to jump. This will in no way increase the speed, but on the contrary will dampen it. The only acceptable finishing technique is body tilt. It will allow you to win back hundredths of a second at the finish line, but not everyone can effectively use this technique. If you lean too early, your speed will drop significantly. In addition, preparing to tilt can also take away precious fractions of a second. Mastery comes with experience.

Beware of injuries!

Sprinting is very dangerous. It happens that the favorites of the competition retire in the final races literally a few seconds before the long-awaited victory. Due to the high load on the legs, especially the back of the thigh, muscle strains are common. Therefore, you should pay attention to a quality warm-up before competitions or training. In just a few seconds, you can get a serious injury that will put the athlete out of action for several months or will torment the sprinter for the rest of his sports career.

Conclusion

Sprint running is a dynamic and spectacular sport that has gained many fans around the world. He glorified many athletes and made them world stars, whom almost everyone knows. But few people know that behind the great achievements in sprinting lies the titanic work of these athletes, in honing each phase of the distance. If in middle and long distance running an athlete has a chance to correct a mistake made during the distance, then in a sprint there is simply not enough time for this.

Running is a natural way of moving a person, performed by pushing off the ground, in which single-support and flight phases alternate. In running, there is a constant repetition of movements - cyclicality. Consequently, running is a cyclic type of athletics.

The movement cycle is a double step. During the execution of two steps, the right and left legs alternately perform the supporting and swing functions. The most active period in leg movement is the supporting period. At this time, due to the movement of the supporting leg, the athlete’s body moves along the distance.

A double step contains two periods of support and two periods of flight. Each period has two distinct phases. During the support period: depreciation and repulsion, during the flight period: rise in the total center of mass of the body (GCMT) and decrease in GCMT (Table 3.1, Fig. 3.1).

Depreciation phase begins from the moment the leg is placed at the place of repulsion and continues until the moment of maximum flexion of the supporting leg at the hip and knee joints and extension at the ankle. This moment coincides with the moment of the vertical position and with the moment of the lowest position of the center of gravity. Stretching of tense muscles occurs.

Repulsion phase begins from the moment of maximum bending of the supporting leg in the joints and continues until the moment the leg is lifted from the support. The pushing leg, after passing the vertical, extends at the hip and knee joints and bends at the ankle. Stretched muscles contract and extend the hip and knee joints.

WCMT rise phase begins from the moment the leg lifts off the support and continues until the highest point of the GCMT trajectory is reached.

Phase of reduction of CBMT begins from the moment the highest point of the GCMT trajectory is reached and continues until the moment the leg is placed on the support (the beginning of the support period).

Table 3.1. Double step cycle

Rice. 3.1. Phases and boundary postures of running

According to the first law of dynamics, any movement occurs as a result of the interaction of forces. The source of movement in running is the internal forces created by the muscles and applied to the moving parts of the body.

Regardless of the actions in running, external forces act on a person (Fig. 3.2).

The force of gravity is constantly directed downward and plays a different role: when the body moves downward, it is driving, and when moving up, it is braking.

The resistance force of the external environment is braking. It increases in proportion to the square of the speed.

The ground reaction force in running is variable in both magnitude and direction. It depends on the runner’s body weight, running speed and the amount of muscle effort.

External forces acting on the athlete’s body interfere with the straightness and uniformity of the forward movement of the center of gravity. In addition to moving forward, the OCMT makes vertical and lateral oscillations.

Rice. 3.2. Forces acting on a person while walking and running: G - gravity; P - body weight; Rct Rdin - static and dynamic components of the support reaction; F - pressure force on the support; FB - air resistance force

Lateral movements mainly occur due to the transfer of body weight from one leg to the other, and they are insignificant. Vertical fluctuations of the GCMT are more significant and can reach up to 3.9 ± 1 cm.

Thus, the trajectory of the GCMT movement in running is a sinusoidal straight line with simultaneous movement in the lateral plane.

Placing the foot on the ground is carried out on a support in front of the center of gravity (depending on the running speed and the individual characteristics of the runner’s technique).

The subsequent phase occurs due to bending of the leg at all joints. During the take-off phase, a sharp extension of the leg occurs, which ensures that the runner moves forward.

During the flight period, which characterizes the length of the running step, the legs spread and retract. The spread of the legs continues after the supporting leg has been lifted from the support. The bringing together of the legs during the flight period begins at the moment of reaching the highest point of the GCMT trajectory. This movement helps increase your running stride frequency.

The movement of the pelvis in running is not only translational, but also rotational: there is a rotation towards the supporting leg around a vertical axis, as well as an inclination of the pelvis relative to the sagittal axis.

The movement of the arms is carried out in the anteroposterior direction, with a change in the angle in the shoulder and elbow joints. There is also a slight movement of the axis of the shoulder joints around the vertical axis.

During running, the angle of inclination of the body also changes, which is slightly tilted forward in the push-off phase, and almost vertically in the flight phase.

The time spent in the stance and flight phases constitutes stride time. The distance a runner covers in one step is called stride length. The ratio of stride length to stride time represents stride speed. The number of steps per unit time is called cadence. Running speed is equal to the derivative of the length and frequency of steps. Therefore, the length and frequency of steps are called components of running speed.

The speed of movement in running depends on the ratio of the length and frequency of steps. An increase in movement speed from 0 to 50% of the maximum individual speed is achieved mainly due to the length of steps. An increase of up to 75% of the maximum speed is achieved due to the frequency of steps and the length of steps; its further increase occurs due to the frequency of steps with a constant step length. However, when running at or near maximum speed, there is a competitive relationship between step length and step frequency: increasing step frequency reduces or blocks step length and vice versa.

Running can be recreational and sports, performed over rough terrain (cross) or in a stadium.

Sports running, in turn, is divided into smooth running and steeplechase running. Smooth running is speed/speed running (100 m, 200 m, 400 m, 60 m) and endurance running (800 m, 1500 m, 3,000 m, 5,000 m, 10,000 m, marathon). The main task of a runner over any distance is to run it in the shortest time. The short-distance running technique is characterized by the greatest amplitude and frequency of movements, and the medium- and long-distance running technique is characterized by the economy of movements.

The technique of any running can be divided into the following phases: start, starting acceleration, running along the distance and finishing.

Running any distance begins from the start. At the start, the runner takes the most comfortable position for himself to start running. In short-distance running this is a low start, in middle and long-distance running it is a high start. Running from a low start is performed from the starting blocks (there are three types of their placement); running from a high start - taking a comfortable starting position. In short-distance running, three starting commands are given - “To the start!”, “Attention!”, “March!”; in middle and long distance running - two: “To the start!”, “March!”.

During the starting acceleration, the athlete runs with the torso tilted forward, and the shorter the distance, the greater the tilt. The foot is placed quickly and elastically from the front, followed by active repulsion near the projection of the center of gravity, which allows you to more actively gain speed. Vigorous movement of the arms contributes to both the activation of leg movements (step frequency) and the increase in repulsion force. Gradually, with increasing speed in the starting acceleration, the characteristic features of the starting steps in the movements of the runner’s legs decrease. The inclination of the torso becomes smaller, and the runner switches to running along a distance: in a straight line (60 m, 100 m) and along a turn (at distances of 200 m or more). Running around a turn is more difficult, as it requires additional energy expenditure. The runner tilts his body in the direction of the turn, which changes the direction of take-off. The degree of body inclination depends on the running speed: the higher it is, the greater the body inclination.

The running of the distance ends with finishing, during which the athlete strives to increase or maintain running speed. It is performed by throwing the chest or shoulder towards the finish line.

A type of running is cross-country running, in which the athlete has to run over rough terrain. Along the distance there are descents, ascents, ditches, etc. The technique of such running has its own characteristics: when descending on a slope, the foot is placed from the heel, the body is slightly tilted back; when lifting, the leg is placed on the front of the foot, the body is strongly tilted forward, and the greater the angle of lift, the greater the tilt. Obstacles encountered are overcome in various ways (by jumping, climbing, stepping, etc.).

Athletics is a sport that combines natural physical exercises for humans: running, jumping and throwing. At the same time, athletics is a scientific and pedagogical discipline. It has its own theory, which considers issues of technology, tactics, training, and education.

Athletics includes 5 types of exercises: walking, running, jumping, throwing and all-around. Each of these types has its own varieties and options. The competition rules define the distances and competition conditions for men, women, athletes of various age groups. Basic athletics exercises are included in the program of the Olympic Games, national championships, and school sports competitions. Sports categories and titles are assigned based on these exercises.

Walking is a natural way for humans to move. Race walking differs from normal walking both in its greater speed and in its unique technique, which ensures significant speed and efficiency of movements. With systematic training in race walking, the activity of the cardiovascular, respiratory and other systems of the body is activated, endurance is developed, and such valuable qualities as perseverance, will, perseverance, the ability to endure difficulties, and fight fatigue that inevitably arise during long-term competitions are cultivated.

Race walking is classified depending on the location of the competition (stadium track, road, highway). At the stadium, walkers compete at distances of 3, 5, 10, 20, 50 km and an hour walk, and on the highway at 15, 20, 25, 30 and 50 km.

Participants in race walking competitions are required to adhere to certain rules, the main one of which is the athlete’s constant contact with the track (support with one or both feet). If an unsupported position appears, when the athlete actually starts running, according to the rules, he is removed from the competition.

Running is the basis, the main form of athletics. Usually running is the central part of all competitions. In addition, running is an integral part of many other athletics exercises, such as long jump, high jump, pole jump, and javelin throwing.

Running, depending on its nature, has different effects on the human body. A slow, long run in a park or forest (jogging) has primarily hygienic and health benefits.

Fast sprinting helps improve speed and strength qualities, middle and long distance running helps improve endurance, and hurdling helps improve agility and the ability to highly coordinate movements.

Running is divided into smooth (on the stadium track), with natural obstacles (cross), with artificial obstacles and relay. In turn, smooth running is distinguished: short-distance running - from 30 to 400 m; for medium distances - from 500 to 2000 m; for long distances - from 3000 to 10,000 m for ultra-long distances - 20,000, 25,000 and 30,000 m hourly, daily running. Cross-country running is carried out over a wide variety of distances (from 500 m to 14 km), and road running is carried out at 15, 20, 30 km and 42 km (marathon running).

Relay running is divided depending on the length and number of stages. It can be carried out over short distances - 4X60, 4X100, 4X200, 4X400 m; for medium distances - 5 X 500, 3 X 800, 4 X 800, 10 X 1000, 4 X 1500 l and for mixed distances -400 + 300 + 200 + 100 m and 800 + 400 + 200 + 100 m.

Steeplechase includes hurdling and steeplechase. Hurdling is carried out at 60, 80, 100, 110, 200, 300 and 400 m, steeplechase at 1500, 2000 and 3000 m.

Race walking

Race walking allows you to cover significant distances at a relatively high speed. The high speed of race walking compared to normal walking is achieved due to greater efficiency and expediency of movements. The main race walking distances are 20 and 50 km. Walking competitions for boys, 14-15 years old are held at 3 and 5 km, for boys, 16-17 years old - at 3, 5, 10 and 15 km, for women - at 5 and 10 km.

Race walking technique

Distinctive features of race walking are more energetic movements than during normal walking, mandatory full (at least momentarily) straightening of the supporting leg, more powerful push-off, which ensures high speed of movement. If during normal walking a person moves at a speed of up to 5-6 km/h and takes no more than 100-120 steps per minute, then in sports walking these figures increase to 12-14 km/h and 180-210 steps per minute. The length of steps increases accordingly - from 70-80 cm to 110-120 cm.

This increase in the speed and amplitude of the walker’s movements is achieved by placing the leg on the ground, straightened at the knee joint, rotating the pelvis around a vertical axis, active movements of the shoulder girdle and arms, high coordination and efficiency of all movements.

The main requirement for a walker by the rules of the competition is the presence of constant contact with the ground, and a straightened position of the leg when resting on the ground. In Figure 1, made from the filmogram of Olympic champion V. Golubny-chego, the distinctive features of race walking are clearly visible. At the moment when the supporting leg, finishing the push-off, is still in contact with the ground with its toe, the other, free leg, already fully straightened, is placed on the ground on the outside of the heel (frames 4-6). In a two-support position, it remains straight until it reaches the vertical.

The leg that has completed the push-off first moves up and back, and then, passing low above the ground, moves forward (frames 7-11). Race walking is characterized by pushing off primarily through extension of the leg at the hip joint, rather than at the knee or flexion at the ankle. The forward movement of the swing leg is accompanied by rotation of the pelvis around the vertical and anterior-posterior axis. The greatest amount of pelvic rotation is observed in a two-support position (frame 6).

To reduce lateral vibrations, the walker tries to place his feet closer to the middle line. As a rule, during race walking the torso is held vertically. However, at the moment of push-off, some athletes can see a slight forward lean. As a result of rotations of the shoulder girdle and pelvis in opposite directions, the walker has a very pronounced twisting of the torso (frames 5-7).

When walking, the arms help maintain balance and move in the lateral plane without crossing the midline of the body. The angle of flexion in the elbow joint changes during walking, increasing at the vertical moment. Of great importance in race walking is the athlete’s ability to create favorable conditions for resting idle muscles. So, at the moment of the vertical, when the knee of the swing leg is lowered below the knee of the supporting leg, conditions are created for resting the muscles that perform the main work when walking (frames 9 - 11). The muscles also receive a certain amount of rest in the anterior support phase, when the leg is placed on the ground straightened at the knee joint.

Picture 1.

Sprinting

The main distances in sprint running are 100, 200, 400 m, 4X100 and 4X400 m relay races. However, running competitions are also held at shorter distances, for example 30 and 60 m. Shortened sprint distances have become especially widespread in connection with the transition of athletes to year-round training and competitions in winter in athletics arenas.

Sprinting technique

A sprinter's running can be divided into the start, starting acceleration (or starting acceleration), running along the distance and finishing.

Start. When running short distances, a low start is used using starting blocks (Fig. 2). The location of the pads is determined empirically and depends on the individual characteristics of the athlete, his height, limb length, and level of development of speed and strength qualities. The angle of inclination of the supporting pads of the starting blocks for the front block is 40 - 50°, and for the rear - 60-75°. The distance between the pads in width usually does not exceed 18 - 20 cm. One and a half feet from the starting line, and the back one is at the distance of the shin from the front. With an extended start, both blocks are placed further back from the starting line, with the first one being up to two feet or more away from it. With a close start, the rear block is close to the front and the distance between them does not exceed the length of the foot.

The placement of the blocks in relation to the starting line and to each other can vary. The most common are regular, close and extended start options. In a normal start, the front block is placed approximately one and a half feet from the starting line, and the rear block is placed a shin distance from the front. With an extended start, both blocks are placed further back from the starting line, with the first one being up to two feet or more away from it. With a close start, the rear block is close to the front and the distance between them does not exceed the length of the foot.

When choosing one or another option for placing starting blocks, you must keep the following in mind. If the blocks are located too far from the starting line, then at the command “Attention!” the runner will have to significantly straighten his legs at the knee joints, and this will not allow him to fully use the strength of the leg muscles when pushing off. If the blocks are too close to the starting line, then the runner's body and legs will be excessively bent and he will have to spend too much time on the starting movements. Excessively close placement of the pads from one another will lead to a disruption in the rhythm of running movements and a kind of jumping from the start, rather than a smooth run out.

Figure 2.

At the command “Start!” the runner stands in front of the blocks. Crouching down and placing his hands on the ground in front of the starting line, he pushes on! with your strongest foot into the support area of ​​the front block, and then with the other foot into the support area of ​​the rear block. Lowering himself onto the knee of the leg behind him, the athlete places his hands behind the starting line, close to it. The thumbs are directed inward, the rest are directed outward. Elbows are straight, shoulders are slightly forward. The back is slightly rounded and not tense. The head is held naturally, being like a continuation of the body. The gaze is directed forward - down to an imaginary point (40-50 cm ahead of the starting line).

At the command “Attention!” the runner smoothly moves his body forward and upward, separating the knee of the back leg from the ground, and raises the pelvis slightly higher than the shoulders. At the same time, the legs are slightly straightened, and the angle of flexion in the knee joint of the leg resting on the front block reaches approximately 80-100°, and in the back - 110-120°. The arms remain straight and a significant portion of the body weight is now transferred to them. In this position, it is important not to transfer excessive weight of the body to the hands, as this can lead to an increase in the time required to lift the hands from the support. The feet are pressed tightly against the pads of the pads.

The height of the pelvis lifting at the command “Attention!” largely depends on the level of development of the sprinter’s speed-strength qualities: the higher this level, the sharper the pushing angle. However, even world-class runners have a pelvis positioned slightly higher than their shoulders at this point. At the same time, it is very important for the athlete to maintain a natural and relaxed body position, which is achieved primarily by the correct distribution of weight between the hands and the leg in front. The head is in the same position. At the command “Attention!” You cannot raise your head and shift your gaze towards the finish line, as this leads to tension in the muscles of the neck and shoulders, as well as to premature straightening of the body after the start.

Hearing a shot, the runner, lifting his hands off the ground, simultaneously pushes off from the blocks. An energetic and quick swing of the arms, bent at the elbow joints, promotes a powerful push-off, which is carried out due to instant straightening in the hip, knee and ankle joints. The leg standing behind comes off the block first and is energetically carried forward and slightly inward by the thigh. The foot is kept low from the ground, which makes it possible to shorten its path from the block to the place where it is placed on the ground behind the starting line (Fig. 3).

A relatively sharp take-off angle requires a more inclined position of the runner when exiting the start, which generally creates favorable conditions for a rapid increase in speed. It must be borne in mind that if the energetic movement of the arms contributes to a powerful push-off, then excessive throwing of the arm up can lead to premature straightening of the torso, and excessive throwing of the arm back can lead to deviation of the shoulders from the line of movement of the runner.

Figure 3.

Starting acceleration. The starting acceleration (run-up) is the sprinter's overcoming the initial part of the distance, at the end of which he reaches a speed close to the maximum, and, taking a normal running position, proceeds to run along the distance. As special studies have shown, an athlete reaches maximum running speed 5-6 seconds after the start.

It is known that running speed depends on the frequency (tempo) and length of steps. After reaching the maximum step frequency during the starting acceleration, a further increase in running speed occurs due to an increase in the length of steps. The length of the first step, counting from the front block, is approximately 100-130 cm. In order to quickly move to running and maintain the desired inclination, the athlete must instantly and actively lower his foot onto the track behind the projection of the body's central gravity. The subsequent increase in step length should be gradual and rhythmic. The first steps from the start increase by 10-15 cm, then the increase in their length decreases.

The running technique during the starting acceleration is characterized by a significant inclination of the runner's torso, which provides the most favorable conditions for take-off. Increasing the sprinter's speed and strength allows him to slightly increase the slope of his starting acceleration. However, the magnitude of this slope is limited. Excessive leaning can lead to loss of balance, so-called falling running. During the starting acceleration, the hands work energetically with a slightly shortened amplitude. Along with the increase in the length of steps, the amplitude of arm movements also increases.

During the first steps from the start, the runner’s feet are placed along two imaginary lines, converging into one after 12-15 m. In order to provide better conditions for the transition to running along one line, the pads are installed slightly facing inward, and in the position occupied by the command “ Attention!”, the athlete brings his knees together accordingly. Recently, in order to achieve greater stability for the runner during the first steps from the start, some foreign coaches have suggested a wider placement of the pads.

Running the distance. At the end of the starting run, the runner seems to stop using the maximum efforts that were necessary to increase speed. Previously, it was believed that at this moment it was necessary to switch to the so-called free motion, taking several steps by inertia. Such a sharp transition from the starting run to running along the distance is not justified. It must be done gradually. An athlete must remember that success in sprinting is determined primarily by the ability to freely, without tension, perform running movements, relaxing those muscles that are not currently involved in active work.

The most important phase of sprinting is the take-off. With a powerful movement, the pushing leg straightens at the hip, knee and ankle joints. The thigh of the swing leg is energetically moved forward and upward, facilitating effective repulsion. During the flight phase, active contraction of the hips occurs. The leg, having completed the push-off and first moving back and up, then bends at the knee and begins to move forward. At the same time, the swing leg, unbending, energetically lowers down and is placed on the ground not far from the GCT projection. The position of the leg should be elastic. This is achieved by landing on the forefoot and bending the leg at the knee joint, which significantly absorbs the force of impact on the ground and reduces the braking phase of the front support (Fig. 4).

While running, the torso maintains a slight forward tilt. At the moment of repulsion, the lower back is slightly arched. The arms, bent at the elbows, move in the lateral plane according to the rhythm of the steps. The hands are not tense and the fingers are bent. The angle of flexion of the arms is not constant: it increases towards the vertical moment. Both the pace and character of running largely depend on the nature of the work of the hands. It is a well-known fact that vigorous arm movements help to increase the speed of leg movements while running, but at the same time you need to maintain freedom of movement and ease of running.

8 7 6 5 4 3 2 1

Figure 4.

Finishing. The most effective way to finish is to sharply lean (throw) your chest forward on the last step or lean forward and turn sideways towards the finish line (shoulder jerk). These finishing methods, of course, cannot speed up the overall forward movement of the runner’s body, but they allow him to bring the moment of contact of the body with the finish line or cross the finish line closer.

Approaching the finish line, the athlete should try to maintain the length and frequency of steps achieved during the distance, while at the same time focusing on energetic arm movements. You need to run the finish line as if there is at least another 5-10 m left before it. At the same time, you should not throw your head back, raise your arms high, or stop immediately after finishing.

Features of running at 200 and 400 m. One of the main features of running at 200 and 400 m is the need to overcome part of the distance along the turn. To do this, the starting blocks are installed at the outer edge of the track, which allows the athlete to run in a straight line for 8-10 m, and then smoothly enter the turn. When running around a turn, you need to lean slightly to the left and forward, while simultaneously increasing the frequency of movements. The left foot is placed on the ground turned outward, and the right foot turned inward. When moving back, the right hand is moved slightly to the side, and when moving forward, it is directed more inward.

In the 200m race, the sprinter's main task is to maintain high speed throughout the distance. This is achieved through the athlete’s ability to run freely, with the least amount of effort. As he exits the turn, he must release tension and begin running in a straight line. Currently, the strongest sprinters in the world overcome 200 m, not only without reducing their running speed, but also increasing it. Moreover, they usually run the first 100 m around a turn 0.2-0.3 s worse than their personal best in straight running.

The 400 m running technique is characterized by lower intensity of movements, greater freedom and rhythm. The 400m runner is characterized by a low arm position and a softer movement of the foot on the ground. Usually the second 100 m is the fastest to run (which is explained by the loss of time at the start). On the third and fourth hundred-meter segments, the speed decreases slightly. Athletes who have achieved a high level of speed endurance run the first 200 m approximately 2 seconds better than the second.

Breathing plays an important role in sprinting. Before the start, regardless of the length of the distance, the sprinter takes several deep breaths. At the command “Attention!” the inhalation is delayed until the shot is fired, which contributes to better fixation of the adopted position and more energetic subsequent actions. The start of running is accompanied by an involuntary half-exhalation and inhalation. While running along a distance, especially at distances over 200 m, given the body’s high need for oxygen, the athlete breathes frequently and shallowly.

Middle and long distance running

Middle distance running competitions are usually held at 800 and 1500 m. However, athletes often compete at a distance of 1000 m, where records are also recorded. The distance of stayer running is running from 3000 to 10,000 m. The main ones here are 5,000 and 10,000 m.

Ultra-long distances include distances from 15 to 30 km, as well as hour and marathon running (42 km 195 m). Ultra-long distance running is carried out on roads with asphalt or other surfaces. Due to the different conditions for holding competitions in one area or another, world records in ultra-long distance running (except for one-hour running) are not recorded.

Medium and long distance running technique

The main criterion for a good running technique for medium and long distances is the efficiency and economy of the athlete’s movements, who spends a minimum of effort moving forward and is able to alternate phases of muscle tension with phases of relaxation. The external signs of such running are its straightness, softness and smoothness, the absence of any impetuous and convulsive efforts. While running, the athlete's torso is slightly tilted forward. The angle of inclination does not exceed 85°. A greater inclination will inevitably lead to a reduction in step length. As your running speed changes, your torso tilt will also change. For middle- and especially long-distance runners, the body position approaches vertical. The tilt when running should not be due to flexion at the hip joint, but due to the deviation of the entire body from the vertical. When running, the pelvis, especially at the moment of push-off, moves forward somewhat, which is characterized by a slight deflection in the lower back and ensures a more efficient application of effort when pushing off.

The take-off angle in middle-distance running is less acute than in sprint running (no more than 50-55°), but the power of take-off and its effectiveness are no less important. A sign of a good push-off is full straightening in all joints of the leg performing the push. This is greatly facilitated by the energetic movement of the swing leg forward and upward. The longer the distance, the lower the lifting height of this leg.

Running from the start, at the finish and turns. The running technique described above is typical for movement over most of the distance, after the runner has gained speed. A distinctive feature of this technique is the placement of the feet in front of the projection of the body's central gravity.

The technique of running from the start (start acceleration) and finishing is somewhat different from the technique of running over a distance, and these differences are more noticeable the shorter the distance.

The purpose of the starting acceleration is to gain high speed in the shortest possible time, facilitate the transition to swing running, using the resulting inertia, and also take an advantageous position on the track.

To obtain the required speed in running over medium and long distances, under normal conditions, 30-40 m is enough, but often in practice, the starting acceleration lasts much longer. It depends on the strength of the participants and their determination to fight for the best place. When running long distances, the starting acceleration lasts much less time and is less important from a tactical point of view.

During starting acceleration, the length of steps is noticeably shorter than when running at a distance, but their pace is much higher and reaches 4 or more steps per second. The runner's movements are energetic, the body tilt is greater, the back push is more powerful, and the push-off is performed at an acute angle.

Before starting acceleration, the runner assumes a low or high start position.

Low start is used when running 800 m, and even then not by everyone. Many 800 lido runners today prefer a high start, although they start in separate lanes. The high start is determined by the next position of the runner. The strongest leg is placed bent at the starting line, the body is leaned forward and the center of gravity of the body is above the toe. The other leg is set 10-15 cm back and a few centimeters to the side. She is also bent at the knee joint and rests her toe on the ground. Feet are parallel. The arm of the same name on the exposed leg is bent and pulled back, the opposite arm is forward. The head is slightly raised to see the path 5-10 m ahead. The shorter the distance, the more the legs bend, the more the body leans forward.

In running 800 m, and sometimes even 1500 m, with a high start, the center of gravity of the body is brought forward so far that there is a need for additional support on the ground with the hand opposite the extended leg. In this case, the hand is placed parallel and close to the starting line, as with a low start (the thumb is facing the exposed leg).

When finishing, as well as during jerks and accelerations over a distance, the body tilt increases, arm movements become more energetic, and the push-off and swing of the free leg are stronger.

When running, while turning, the torso leans slightly to the left, the toe of the right foot is placed more inward and the elbow of the right hand is moved to the side.

Breath. When running medium and long distances, the body's need for oxygen increases sharply. The amount of air passing through the lungs in the same period of time increases compared to rest by 10-15 or more times and can exceed 100 l/min. This increase in pulmonary ventilation is achieved by increasing the frequency and depth of breathing.

Breathing when running should be natural, rhythmic and deep. Running conditions provide unlimited opportunities for the runner to achieve just such breathing during training, taking into account individual characteristics. Breathing is done simultaneously through the nose and mouth or, more often, only through the mouth. The breathing rate at the beginning of a run is relatively low. Typically, 4-6 steps are taken for each breathing cycle. With the onset of fatigue, breathing becomes more frequent; inhalation can be done one step and exhale another.

When establishing breathing during training, it is recommended to emphasize exhalation, since inhalation is performed automatically and its depth is determined by the completeness of exhalation. The rhythm of breathing is consistent with the rhythm of running, however, while running, the breathing rhythm should not be kept at the same level, i.e., made dependent on a particular number of steps. Whenever necessary, the breathing rhythm should be changed towards faster speeds in order to meet the increasing need for oxygen.

Relaxation. Above, the technique of the runner’s movements was discussed mainly in terms of their external form. However, it would be wrong to assume that mastering the external form of movements puts an end to improving technique, that you should no longer pay attention to this and you can completely switch to solving other problems. Technical mastery is not limited to the correct form of movements. The main thing is how, at what cost, and with what effort these movements are achieved.

A skilled, well-trained runner puts in effort in a timely manner and in the right direction and immediately stops it as soon as it is no longer necessary, leaving further movement to the force of inertia, giving rest to the working muscles. In this case, only those muscles that provide the desired movement are involved in the work, while the non-working muscles are completely relaxed.

Timely inclusion of muscles in work and their switching off, precise dosage of efforts ensures a smooth transition from one movement to another. When all the runner's movements are coordinated and directed in the same direction, the running is smooth, the runner is said to “float” or “roll.”

Mastering relaxation is the most difficult and important task for athletes. Every runner - beginner, advanced, master - must continuously improve the technique of his movements, his running technique, and this is achieved with a lot of practice.

Features of running on a stadium track. In running distances from 800 to 10,000 m, the start is given at the beginning of the turn (except for the 1,500 m run), where the runners are positioned along a curved line that equalizes their ability to quickly reach the edge. Athletes start running from a high start. Approaching the starting line at the judge’s command, they place their strongest leg forward, placing the other leg back one and a half to two feet. At the command “Attention!” the legs are bent, the weight is transferred to the leg in front, the torso leans forward. The arms, slightly bent at the elbows, are moved one forward and the other back (at the same time as the legs).

In order to take the most advantageous position in the run and quickly reach the edge, which is of particular importance in the 800 and 1,500 m races, athletes begin running at a relatively high pace, maintaining it for at least 30-40 m and maintaining it at In the first meters of the distance there is a significant tilt of the body and a high frequency of movements.

When running around a turn, the left leg is placed more on the outside of the foot, and the right on the inside with the toe pointing slightly inward. The right arm moves with the elbow pointed to the right. The tilt of the body towards the turn is much less than during sprinting and depends on the speed that the runner develops when turning.

The longer the running distance, the earlier the finishing begins. 800 and

1500 m usually begin their finishing acceleration 200-300 m before the finish, and stayers 300-400 m. The maximum possible speed is “switched on” when entering the last straight. There may be exceptions to this rule. Some stayers speed up their running not one lap before the end of the run, but much earlier. Others, with high absolute speed, try to decide the outcome of the race only on the last straight line.

Running on terrain and on roads. Nowadays, one of the main means of training a runner is cross-country running on various, often very rough, terrain. At the same time, middle and long distance runners have to take part in cross-country competitions at certain stages of their training. That is why they need to master the technique of cross-country running, have the skills to overcome certain obstacles, and have the skills to run on dirt of various types. The acquisition of these skills is only possible if the athlete has previously mastered the technique of smooth running on a stadium track or flat terrain.

In cross-country running, first of all, you need to keep in mind the characteristics of the soil and terrain. When running on sand and other loose soil, you should slightly reduce your step, compensating for this by increasing the frequency of steps. On hard ground, you need to avoid a sharp landing, trying to place your foot as softly as possible. Slippery clay soil will require increased attention to maintaining balance. In this case, the legs are placed slightly wider than usual. When running through water or tall grass, your legs rise higher.

Running on different terrain requires certain skills. It is best to overcome inclines by shortening your step length and leaning your torso forward. The foot is placed on the toe. On the contrary, when going down the mountain, the athlete must tilt his torso back and slightly increase the length of his step.

Gentle slopes are used to maximize speed.

You need to be able to overcome various obstacles encountered on the path of a crossman. Small obstacles (tree trunks, shallow ditches) can be overcome with wide jumping steps, without significantly disrupting the running rhythm. The ditches will require an accelerated run-up and landing on both feet. In some cases, it is more convenient to overcome obstacles by stepping on them and even leaning on them with your hand.

When running on terrain, depending on the ground, you need to use special cross-country shoes - sneakers or shoes with shortened spikes.

Often, runners, especially ultra-distance runners, have to train and compete on hard ground, on asphalt roads. Such running has an adverse effect on the condition of the muscles and can lead to various injuries, muscle pain, and sometimes inflammation of the periosteum. To some extent, special shoes with thick soft padding can protect the athlete from these unpleasant consequences of running on the roads. However, the main thing is to gradually increase the length of distances and especially the speed of running on hard surfaces. It is very important to relax the muscles well in the non-working phase, achieving maximum economy of strength and rhythmic soft movements throughout the distance.

In all cases, when the first signs of pain and “cloggedness” of the leg muscles appear, it is necessary to immediately return to training on soft ground.

Relay race

Relay running is a team type of athletics competition that can be held both on a stadium track and on city streets, along highways and on the ground.

Sprinters usually compete in the 4X100, 4X200 and 4X400 m relay races, while middle-distance runners compete in the 3-4X800, 10X1000, 4X1500 m relay races.

In competitions for schoolchildren, relay races are also used at shorter distances, for example, 4X50 m.

Relay running technique

Passing the baton in a middle-distance relay race is not difficult, as it occurs at a relatively low speed. The person receiving the baton takes a high start position and, when the person transmitting approaches him at a distance of 3-5 m, begins to run, taking the baton already on the move. The baton is passed from the left hand to the right. The one who has accepted the baton, having reached the required speed, transfers it to his left hand (Fig. 5-6).

Figure 5.

Significantly greater difficulties are presented by passing the relay at sprint distances, especially in the 4X100 m relay race, where the running speed is very high. Here the task of the athletes is to not lose the speed achieved during the pass. In sprint relay races, each team runs in its own lane. At the first stage, the run begins from a low start, at subsequent stages - from the run in the transfer zone. The zone begins 10 m before the start of the stage and ends 10 m in front of it.

Figure 6. Figure 7.

To receive the relay, runners in the 2nd, 3rd and 4th stages take a position close to the low start, and, turning their heads to the right or left (depending on the position of their legs), wait for their teammate to approach (Fig. 7).

Figure 8.

In order to achieve the highest possible speed at the moment of transmission and receive the relay approximately at the 15-17th meter of the zone, it is necessary to start running in a timely manner. To do this, a control mark is made on the track approximately 6-8 m from the transmission zone (Fig. 8). When the athlete approaching the zone reaches the control mark, the person receiving the relay begins to run. It is best for both runners to have the same speed during the pass and to keep pace.

When the runner approaches the receiver at arm's length (1-1.5 w), he gives the signal “Hop!”, according to which the athlete running in front moves his hand back with an open palm and a thumb pointed to the side. When the hand is fixed in this position, the passer from below places the baton in the palm of his partner.

The most common way to pass the baton is “without passing”. The runner in the 1st stage holds the baton in his right hand and passes it to the second runner, located at the outer edge of the track, in his left hand. The second athlete passes the baton to the third, who runs along the inner edge of the track, from his left hand to his right, and the third to the fourth, from his right hand to his left.

In the 4X200 and 4X400 m relay races, where the speed ratio between the receiver and the sender is slightly different, appropriate adjustments must be made to the pass markings, and the distance from the control mark to the pass zone is reduced.

Hurdling

Hurdling technique

The main features of a good hurdle running technique are not only fast and rational overcoming of obstacles, but also speed, rhythm, straightness of running over a distance, minimal vertical oscillations of the central body at the moment of crossing the barrier. The level of technique of a hurdler can be judged by the difference in the time it takes to run a distance with and without obstacles. The best athletes in the world in the 110 m sprint take 1.8-2.0 seconds to overcome barriers, and at a distance of 400 m approximately 3 seconds.

In the technique of hurdle running at any distance, a distinction is made between the start and the starting acceleration, crossing the barrier and running between barriers.

Start and starting acceleration. The position of the hurdler at the start is similar to that of a sprinter. The distance to the 1st barrier in the 110 m sprint is covered in 7 or 8 steps. In the first case, the fly leg is placed in front at the start, and in the second case, the pushing (strongest) leg is placed in front. With an eight-step starting acceleration, the length of steps is approximately as follows: 65, 100, 135, 150, 165, 180, 195 and 180 cm. It will change slightly with a seven-step acceleration: 80, 125, 155, 185, 200, 215 and 200 cm. Last step should be 10-20 cm shorter than the previous one, and the take-off point should be 195-220 cm from the barrier.

In contrast to the starting acceleration in sprint running, an athlete starting at 110 m s/b should already by the 10th m have taken an almost normal running position, with a sufficiently high location of the central gravity, providing him with a successful “attack” of the barrier.

The start for 200 and 400 m s/b is accepted in the same way as in smooth running at these distances. The blocks are installed on a bend at the outer edge of the track. Obviously, the lower the height of the barrier, the closer the starting run will be to running at a smooth sprint distance. This is especially true for the 200 m sprint, where the low height of the obstacles (76.2 cm) makes them easier to overcome. The distance from the start to the 1st barrier at a 200-meter distance is usually covered in 10 running steps: 60, 126, 162, 164, 185, 189, 195, 195, 190 176 hedgehog and push to the barrier in 197 cm. At a distance of 400 m this distance is covered in 22 steps. If in running at 110 and 200 ms/b the athlete strives to achieve maximum speed at the moment of “attack” of the 1st barrier, then in running at 400 ms/b - only the optimal speed in order to then maintain it throughout the entire distance. In this regard, the increase in the length of steps in the starting acceleration at a long hurdle distance occurs up to 13-14 steps, and then this length becomes constant.

The 100m sprint places high demands on female athletes and provides certain advantages to high hurdlers.

Just like men in the 110-meter sprint, women in the 100-meter hurdles cover the distance to the 1st barrier in 7 or 8 steps. The approximate length of steps for an eight-step starting acceleration is: 60, 90, 120, 135, 150, 175, 190, 180 cm and a hurdle push beyond 200 cm.

The 200m sprint, included in the competition program since 1967, is accessible to a wider range of hurdlers due to the low height of the obstacles (76.2 cm). The relatively large distance to the 1st barrier (16 m) allows athletes to achieve great speed here. This distance is usually covered in 10 running steps: 50, 100, 125, 140, 150, 160, 165, 170, 175, 165 cm and a hurdle push of 190-200 cm. Due to the fact that in the 200 m race ( just like in the 400 m race), half the distance is run around a turn, it is better to push off onto the barrier with your right foot. In this case, it will be possible to stay closer to the edge without risking being disqualified for moving your leg or foot outside the barrier.

Crossing the barrier. In order to ensure effective repulsion and an energetic attack on the barrier, the last step is shortened by 15-20 cm, and the pushing leg is placed on the ground closer to the projection of the central center of the foot from the front of the outer arch of the foot. The above filmogram of running at 110 w/b (Fig. 9) shows that the “attack” of the barrier begins with a rapid forward and upward movement of the swing leg bent at the knee (frame 1).

At the final moment of repulsion, the torso and the pushing leg form one straight line. Extending the swing leg, the athlete sends his opposite hand forward. The other arm, bent at the elbow, is pulled back.

Figure 9.

In the unsupported phase of the hurdle step, the athlete leans forward significantly. The pushing leg bends at the knee and is immediately pulled towards the body. At the same time, the swing leg begins to actively move down over the barrier (frames 3-5). When arching the pushing leg over the barrier, the arm of the same name makes a counter movement. It is necessary to pay special attention to the synchronicity and interconnectedness of the lowering of the fly leg and the transfer of the pushing leg through the barrier. Landing is performed not far from the barrier: 130-150 cm (men) and 105-115 cm (women) on the forefoot of the straight leg, which then lowers almost the entire foot, slightly bending at the knee joint. In order to speed up the start of running between barriers, you need to strive to maintain an inclination during landing and actively move your pushing leg (frames 5-7).

In the 400 m sprint, the take-off takes place 200-220 cm from the barrier. The torso leans forward somewhat less, and the pushing leg is not carried so high over the obstacle. At a 200-meter distance, the barrier is overcome with a long running step (Fig. 10).

Figure 10.

The relatively low height of the obstacles allows you to maintain rhythm and coordination of movements close to smooth short-distance running.

Running between hurdles. The distance between hurdles in 80 and 110 m s/b running is covered in 3 running steps. The 1st step is the shortest, the 2nd the longest and the 3rd shorter than the second (15-25 cm). If we take into account that in a 110 m sprint the landing occurs 140-155 cm from the barrier, then the length of subsequent steps will be approximately 175, 200 and 190 cm. At a distance of 80 m s/b the landing occurs at 100-110 cm behind the barrier. The length of the steps is 150, 180 and 170 cm. These values ​​will change slightly at a distance of 100 m with / b, where the distance between the barriers is 50 cm greater. Landing here occurs 110-120 cm behind the barrier, and the length of the steps is approximately 165, 190 and 180 cm.

When running between hurdles, the athlete's attention should be focused on maintaining a high pace and correct rhythm of movements. It is necessary to maintain straightness of running, maintain a high position of central gravity and, when leaving the barrier, aim yourself at overcoming the next obstacle.

At a distance of 200 m, women's distance. Between barriers, equal to 19 m, is covered in 9 running steps, and for men, a distance of 18 m 29 cm is covered in 7 running steps. The approximate length of steps between barriers is as follows: for women - 145, 170, 175, 180, 185, 185, 190, 180, 170 cm and take-off to the barrier beyond 195 cm; for men - 170, 200, 220, 225, 225, 230, 220 cm and take-off on the hurdle for 209 cm.

The distance between hurdles in the 400 m sprint (35 m) is covered in 15 running steps. The length of the step in this case is on average 220 cm. The take-off point is at a distance of 200-230 cm from the barrier, and the landing point is 100-125 cm behind it. Highly qualified runners, who are also tall, run the distance between barriers in 13 steps, and beginner athletes - in 17 and 19 steps. Even experienced hurdlers find it difficult to maintain the same running rhythm over the entire distance. Therefore, if in the first half of the distance the distance between barriers is covered in 15 steps, then in the second - in 17 steps, or the first half of the distance in 13 steps, and the second - in 15 steps.

3000 meter steeplechase

Steeplechasing is one of the most difficult types of athletics, requiring from the athlete not only endurance, but also strong technical skills - the ability to overcome obstacles set along the distance in conditions of increasing fatigue.

Steeplechase competitions are held at 1500, 2000 and 3000 m. At all-Union youth competitions and school sports days, athletes compete at a distance of 2000 m. Competitions in steeplechase are held on a stadium treadmill with individual sections running inside or outside the track, which is due to the location of the pit with water. On each lap there are five obstacles: four heavy non-tipping barriers and a water pit 3.66 m wide. The total number of obstacles at a distance of 1500 m is 15, at 2000 m - 23 and at 3000 m - 35. Of these, the water pit is overcome accordingly 3, 5 and 7 times. The distance between obstacles is 80 m.

Technique for running 3000 m s/p

The 30.00 m sprint consists of running between obstacles and overcoming obstacles. Considering the large number of barriers installed at the distance, it is not difficult to understand that the success of running will largely depend on the ability to overcome them. A loss of at least 0.1 seconds at each barrier will result in a deterioration in the total time of 3.5 seconds. It is estimated that average-skilled runners spend up to 40-45 seconds overcoming barriers and water holes.

Overcoming barriers. The obstacles installed at the 3000 m distance are the same height as the barriers at the 400 m distance (91.4 cm). They are overcome, as a rule, with a regular hurdle step, with the only difference being that due to the lower running speed, the obstacle is attacked from a distance of 150-170 cm (instead of 195-205 cm in the 400 m run), and the landing occurs in the 120 cm (instead of 120-140 cm) from the barrier (Fig. 11).

There is a second way to overcome the barrier - by stepping on it. In this case, the athlete pushes off 115-125 cm from the obstacle and, leaning forward, places his bent fly leg on the barrier, trying to pass over it as low as possible. Only after passing the vertical moment, he pushes off from the barrier and lands 100-130 cm away on his other leg.

The large distance between the barriers (80 m) and the conditions of running on a common track do not allow the runner to accurately calculate the number of steps and the take-off location. Therefore, you need to be able to “attack” barriers from any foot and in any way.

Overcoming the water hole is the most difficult. 8-10 m before the pit you need to slightly increase your running speed, running up to the barrier, push off from the ground and place your bent leg on the barrier with the front of your foot. In this case, the torso leans forward significantly. Pulling the fly leg to the supporting leg, the athlete pushes forward and overcomes the water hole with a jump in a wide stride position. At the moment of landing, the pushing leg is pulled towards the fly leg and immediately begins the next running step.