The 60m distance is one of the sprint distances. It is used during classes and competitions indoors, in the standards of the TRP, in youth competitions. In addition, sprinting is integral part long and high jumps, all-around, throwing grenades and balls, football, basketball, rugby and other sports.

See the records for this distance

GTO standards in the 60-meter run.

at 60 meters	boys
II stage (9-10 years)	10,5	11,6	12,0	11,0	12,3	12,9
Stage III (11-12 years old)	9,9	10,8	11,0	10,3	11,2	11,4
IV stage (13-15 years old)	8,7	9,7	10,00	9,6	10,6	10,9

Standards for running 60 meters at school by class(data may vary by school)

Standards in running 60 meters for students in grades 4-11	boys			Girls
4th grade	10,6	11,2	11,8	10,8	11,4	12.2 s
5th grade	10,0	10,6	11,2	10,4	10,8	11,4
6th grade	9,8	10,2	11,1	10,0	10,7	11,3
7th grade
8th grade
Grade 9
Grade 10	8,2	8,6	9,0	9,7	10,0	10,4
Grade 11	8,2	8,4	8,8	9,6	10,0	10,4

Bit standards for running among men and women. In the 60 meters run, a master of sports is awarded international class(MSMK), as the highest category.

in men:
	Ranks			Youth ranks			Junior ranks
60			6,80	7,1	7,4	7,8	8,2	8,7	9,3
60 cars	6,70	6,84	7,04	7,34	7,64	8,04	8,44	8,94	9,54
for girls:
60				8,0	8,4	8,9	9,4	9,9	10,5
60 cars	7,30	7,50	7,84	8,24	8,64	9,14	9,64	10,14	10,74

As an example, the norms in the 60-meter run are adopted in the Crimean Cadet Corps (http://kril-kkk.ru).

It is noteworthy that in schools a high start is used in running at this distance, in adults a low start is used using a machine.

Required physical data

For successful classes running 60 meters requires speed, strength and good physical development. There are no special requirements for height and body weight, but outstanding results were shown by female sprinters with a height of 165-181 cm, weighing 54-70 kg, men with a height of 180-188 cm, weighing 72-82 kg. The peculiarity of this distance is running in anaerobic mode with maximum intensity of the entire distance. Anaerobic mode It is characterized by the inability of an untrained body to absorb atmospheric oxygen during intense exercise, which leads to difficulty breathing, a feeling of heaviness in the muscles, and numbness of the extremities. In order to generate the necessary energy, the body starts an emergency process of burning fuel (glycogen) with a lack of oxygen, but glycogen in this mode does not completely break down into water and carbon dioxide, but half-life products are formed that accumulate in the muscles and blood and impede their work.

Sprint technique

Sprint running includes 4 stages: start, run-up, run and finish.

Start should provide an opportunity to quickly develop maximum speed. This opportunity is best provided low start using a starting machine and pads, the location of which can be carried out in 3 ways:

1. normal start - one block is set in front of the start line at a distance of 1 to 1.5 feet of the athlete, depending on the weight, speed and strength of the athlete, and the back block is 2 feet away from it;
2. extended start - from the front block to the start line of the 2nd foot, between the blocks of the 1st foot;
3. close start - the front block is located, as in a normal start, and the distance between the blocks, as in an extended start.

The angle of inclination of the front block with a normal and close start is 45-48 °, with an extended start 50 °. The angle of inclination of the rear block with a close start and the location of the front block at a distance of 1 foot from the start line is 60 °, and at a distance of 1.5 feet from the start line is 70 °. The angle of inclination of the rear block with an extended and normal start with the front block located at a distance of 1 foot from the start line is 75 °, and with a normal start and the front block is located at a distance of 1.5 feet from the start line 80 °. General rule: The closer the pads are to the starting line, the smaller their angle of inclination. The axes of the front and rear pads are located at a distance of 20 cm between them.

Performing the “start” command, the athlete stands in front of the blocks, crouches, puts straightened, relaxed hands in front of the starting line at shoulder width. 4 fingers of each hand closes, and thumbs form an elastic vault with closed ones. One foot rests on the front block, the second - on the back, the toes of the shoes touch the track. The hind leg drops to the knee, the arms are pulled over the start line close to it. The body is straightened, the head is in a straight line with the body. In this state, the weight of the body is evenly perceived by the foot of the front leg, the back knee and hands evenly.

After the “attention” command, the knee of the hind leg rises, the legs straighten slightly, which leads to the transfer of the center of gravity of the body forward and upward and its distribution between the arms and the front leg. The feet rest against the pads, the torso is straight, the pelvis is located 15 cm above the shoulders, the shins of the legs are parallel. The following arrangement of body parts in the start position is considered optimal: the angle between the lower leg and thigh of the front leg is 92-105 °, and the back leg is 115-138 °, between the body and thigh of the front leg is 19-23 °. During training, the optimal posture is checked by a protractor and the exact place for installing the blocks is selected. The athlete makes sure that the body does not tense up and is not constrained and concentrates on waiting for the “start” signal.

At the “start” signal, the athlete vigorously pushes off the blocks with both legs, bends his arms, slightly unbends his back leg and directs his hip forward, straightens his front leg. The most powerful repulsion is achieved at an angle of repulsion of 42-50° and an angle between the body and thigh of the fly leg approaching it of 30°.

takeoff run should provide maximum running speed in the minimum time. This is achieved by the swiftness and correctness of the run-up steps. The body should be pushed at an acute angle to the treadmill, the movements should be fast and strong. At the first step, the front leg straightens out, the thigh of the back leg rises a little more than 90 ° in relation to the front leg. At the same time, the thigh of the front leg rises to the same angle with respect to the straightened back leg. The body should be tilted so that the thigh does not reach the horizontal line. To move to the second step, the leg is actively and quickly lowered and vigorously pushed off. The length of the first step should be within 1-1.3 m. When approaching the speed of running at a sprint distance, the inclination of the body decreases, this occurs at the 5th second of the run. In the run-up, the speed increases mainly due to an increase in step length, first by 15 cm, then by 8 cm. The rhythm of movement is provided by a gradual, not sharp increase in step length. By accelerating the lowering of the leg down, the flight time increases and the contact time with the track decreases. Hands in the run move with a greater amplitude than in the subsequent run, and the feet are placed wider, approaching the end of the run. middle line.

Video example from the competition

Running a distance- by the beginning of this stage, the athlete's torso reduces the inclination to 80 °, when repulsed, the inclination decreases, and when flying, it increases. The foot falls on the track on the forefoot and does not fall on the foot completely. When repulsed, the swing leg moves forward and upward, when its thigh reaches a height at which the speed begins to decrease, the supporting leg straightens, moves back and forth, then bends at the knee and quickly moves the thigh down and forward and lowers onto the front of the foot. Running speed determines the ratio of the length and frequency of steps. The master of running at a distance of 60 m has a step frequency of 4.7-5.5 steps / sec., the step length depends on the athlete's height and is determined by adding 4% of his body length to 1.25 m. The muscles of the weaker leg develop more in training in order to achieve the same stride length on both legs and the rhythm of the run. Bent arms move rhythmically with the movement of the legs, when the arm is directed forward, the angle in the elbow joint is reduced, when moving backward it increases. The hands are half clenched without tension. Those muscles that this moment not active, must relax. Running speed increases with the skill of running easily, with relaxation of inactive muscles.

Finish provides for touching the athlete's body with a ribbon stretched over the finish line. Acceleration of the touch of the ribbon is achieved by throwing the chest (tilting forward on the last step of the chest) or leaning forward and turning to touch the ribbon with the shoulder. In this case, it is necessary to prevent a fall by putting forward the fly leg.

Technological map of the lesson grade 1.

Run 60 meters

Subject : Running 60 meters

Target: O-s to ensure the development of the technique of running with acceleration, 60 meters.

Educational tasks(subject results):

1. Improve the technique of running 60 m;
2. Develop strength qualities;
3. Cultivate courage and the ability to overcome difficulties.

Development tasks(metasubject results):

1 .Possession of skills to perform motor actions and exercise basic sports and health physical culture, to actively use them in independently organized sports and health and fitness activities.(cognitive UUD)

2. To form the ability to communicate with peers in competitive activity, planning of educational cooperation – to determine common goal and ways to achieve it; agree on the distribution of functions and roles in joint activities (communicative UUD).

3. Develop the ability to plan, control and evaluate your motor actions, planning - to choose actions in accordance with the task and the conditions for its solution.(regulatory UUD).

Educational tasks(personal results):

1. The internal position of the student based on a positive attitude towards the lesson of physical culture;

2. The ability not to create conflicts and find ways out of controversial situations.

Location: gym.

Inventory and equipment: _________________________________________________________________________________

Lesson time: 35 min.

Teacher: Ekimkov Gennady Vasilievich

ORGANIZATIONAL STRUCTURE OF THE LESSON

Lesson stages	Educational and developmental components, assignments and exercises	Teacher activity	Student activities	Formed UUD
I. Organizational moment	Emotional, psychological and motivational preparation of students for the assimilation of the studied material	Conducts construction. Checksthe readiness of students for the lesson, voices the topic and purpose of the lesson, creates an emotional mood for learning a new subject	Under construction in one line. Listen and discuss the topic of the lesson	Personal: understand the value of knowledge for a person and accept it; have a desire to learn; speak positively about the school; strive to study well, are oriented to participate in the affairs of the school; correctly identify themselves with the position of the student
II. Knowledge update.	Making turns around. Walking under the account, running on the heels. Breathing exercises.	Gives the command: “To the right, to the left”, “Turns around”. Makes sure that turns around are performed over the left shoulder. Formulates the task, controls its implementation. Gives commands to walk, then run. Conducts breathing exercises.	Perform turns on the spot on the command "Circle"(repeatedly) . Perform exercises. Perform breathing exercises.	Personal: show positive personality traits and manage their emotions; show discipline, diligence and perseverance in achieving their goals. Regulatory: are able to evaluate the correctness of the performance of an action at the level of an adequate retrospective assessment; make the necessary adjustments to the action after its completion, based on its assessment and taking into account the nature of the errors made;plan their actions in accordance with the task; carry out step-by-step control of their actions, focusing on the demonstration of movements by the teacher.
III. Learning new material	Run 60 meters.	Introduction to running technique	Perform a run.	Regulatory: perceive and save the learning task, plan their actions in accordance with the task; carry out step-by-step control of their actions, focusing on the demonstration of movements by the teacher. Communicative: know how negotiate and come to a common decision in joint gaming activities
IV. Primary comprehension and consolidation	Mobile game "Cunning Fox"	Explains the rules of the game, monitors their implementation	Participate in the game.	Regulatory: perceive and save the learning task, plan their actions in accordance with the task
V. The results of the lesson. Reflection	Summarize information learned in class	Building in one line and summing up the lesson. Well done! Today you have shown that the class is indeed very prepared. There was good discipline in the lesson. Praise all children, highlight especially distinguished ones. Homework	Evaluate the process and results of your activities Determine their emotional state in the lesson. Exercise control and self-control, put an assessment.	Regulatory: adequately perceive the teacher's assessment, predict the results of the level of assimilation of the studied material. Personal: analysis of their own activities in the lesson

PROJECTED RESULT:

subject (volume of development and level of competencies):

will learn: fulfill drill exercises, mixed visas;

will have the opportunity to learn:comply with safety requirements.

Metasubject (components of cultural competence experience/acquired competence):

cognitive -they will master the ability to evaluate their achievements, answer questions, correlate learned concepts with examples;

communicative -express readiness to listen to the interlocutor and conduct a dialogue; master the dialogical form of speech, the ability to enter into verbal communication, the ability to use a textbook;

regulatory - master the ability to understand the learning task of the lesson and strive to fulfill it.

Personal: acceptance and development of the social role of the student; development of motives for learning activities and the formation of the personal meaning of learning; development of cooperation skills with adults and peers in different social situations

Sprinting, or fast sprinting, can be fun. However, being a good runner does not mean just moving your feet quickly and making lightning dashes forward. To become a good sprinter, you need to take care of yourself and exercise regularly. You will need to learn how to properly expend energy and keep the body in great shape. The combination of these three factors will help you develop speeds that you could not even dream of before.

Steps

Training mode

Start with a warm up . Warm up before running. To do this, they usually use a combination of light running and dynamic exercises stretching, and then you can move on to sprint exercises.

Do some exercises. When the muscles are warm and flexible, do some exercises to prepare the heart and the whole body for serious stress. Can be performed running exercises(first you need to run just fast, and then accelerate to sprint speed). There are other exercises that are suitable for sprinters:

Create a workout plan that's right for you. There is no perfect plan that fits everyone, as each person has their own needs and schedule. However, ideally, you should set aside at least three days a week for speed work and at least two more days for strength training. Below is an example of a training schedule:

• Monday (work on speed): run ten times 80 meters (i.e. run 80 meters 10 times, resting 2 minutes between races), run six times 70 meters, run four times 60 meters, run three times 20 meters and once 100 meters.
• Tuesday (day power loads) : go to the gym and work out all the muscles. Try to give a load on all the muscles - all of them will be useful to you in running, especially in sprinting.
• Wednesday (work on speed and endurance): Run four times 300 meters. It is important to give your all in these exercises. They strengthen your heart, so you can run much faster.
• Thursday (work on speed is not in full force): run five times 200 meters, three times 100 meters, two times 50 meters.
• Friday (strength day): go to the gym and increase the load. When you feel that you know how to use the simulators, increase the load. When the body gets used to certain actions, it copes with them more efficiently, that is, a person has to make less effort, and a plateau sets in - a stage when there is no visible progress. To prevent this, make your workouts as varied as possible.
• Remember to warm up before each workout and cool down after.
• Rest on the weekend. Your muscles need time to rest and recover.

Work on technology

Try running on your toes. Although there is no clear data to support the effectiveness of this method, many believe that tiptoeing helps you move faster. The less time your foot is on the ground, the better.

Take more frequent steps. It may seem that long strides mean faster running, but this is not true, because you cannot move forward while your feet are in the air. Short steps will allow you to develop great speed(with the right technique).

• When you do big step, you lose the composure of the body. One leg comes forward and works as a brake for the whole body. You then need to shift your body weight onto your foot, which results in a bouncing motion that slows down your speed.
• If you take normal size steps, you will tire more slowly.

1. Lean forward slightly. Just two degrees of lean can separate you from a brilliant sprint.

   • This does not mean that you need to transfer all the weight forward and try not to fall. It will be enough to lean slightly to be able to move faster without losing balance.
   • It is also important not to lean back. When approaching the finish line or looking back at your opponents, you can lean back slightly or look up, which will change your body position. It will also slow you down. It's better to look back when you reach the finish line.

2. Use your hands. Hands can push forward if you know how to move them correctly. They have to work with your legs, and this will allow you to run faster.

   • Bend your knees at a 90 degree angle. Relaxed fists should reach the chin and come back at the expense of the elbows.

3. Run as far as you can. Never slow down while sprinting. If you are moving at less than the maximum speed, you are wasting valuable time. If you feel like you need to slow down, pull yourself together and fight that thought. If that doesn't work, reduce initial speed. You must reach the finish line with greater speed.

   • If you are competing, a slow start can be a psychological reason to speed up. Runners who start with high speed and tire quickly, sometimes thinking that they have already won, and do not expect to be overtaken by someone who was first in the tail.

4. Eat well. It is very important to follow the recommendations of nutritionists - this will be useful. However, athletes have special nutritional needs.

   Drink plenty of fluids. You will lose fluid through sweat, so you will need to drink more to keep your body hydrated. If you train in the sun, the importance of water increases.

   • You should drink half a liter of water for every 500 grams of weight that you lose during a workout. Weigh yourself before and after your workout so you know how much water you should be drinking. For example, a football player can become lighter by 2.5 kilograms per training session only due to fluid loss.

5. Exercise regularly in the gym. Competent training with the use of strength training equipment with correct breathing can increase your speed, so you should go to the gym at least twice a week.

   • Strength training that pushes you to your limits (but where your muscles don't tremble and hold up) will prepare your muscles for running, increase their size, and build endurance.
   • All gyms are different, and the simulators are different everywhere. Look for machines that will help you work your legs.
   • Do not overwork yourself as this can lead to injury. Increase the weight of weights gradually.
   • If you are not sure you are ready for strength training equipment in the gym, start exercising at home.

6. Work on your leg muscles. Of course, it is the leg muscles that will help you develop greater speed. Find a machine that will allow you to work out all the muscle groups of the legs. Do the most different exercises: jump from squat, lift weight with leg muscles. There are many exercises with dumbbells that will strengthen the legs:

   Work your abdominal muscles . It will take a long time to strengthen the abdominal muscles, however strong muscles body will make training easier, so you can succeed. In addition, developed muscle corset help you avoid injury.

   Work your shoulders. It is also important for a sprinter to have strong shoulders. They help you run, allowing you to pick up speed faster and better control your body position. If your gym has a shoulder or bench press machine, use it.

   • The bench press will strengthen the chest muscles, which is also important.
   • Be careful when working on the muscles of the shoulders and neck. Injury to these areas can cause severe pain and stop your workouts as you need time to recover.

7. How to improve the result

   1. Buy the right clothes and shoes. If you just want to run a little faster, don't spend huge sums on running clothes and shoes, but it's useful if you're competing (and intending to break a world record).

Run - ancient species sports. Popularization of running competitions began in Ancient Greece. A positive effect on the body, lightness, speed, a sense of flight, attract both professional runners and beginner athletes. Running is not only an independent sport, but also included in many athletics exercises. Let's try to figure out how to learn how to run fast 60 meters and how to overcome this distance correctly.

There are a large number of running types. One of them is sprinting, that is, running on short distances from 60 to 400 meters. Our first stage is a distance of 60 meters.

Story

Running at a distance of 60 meters was included in the program of the Olympic Games in 1900 and 1904. In modern Olympic Games we will no longer see such short races, however, in the World and European Championships one can still observe running competition at 60 meters. Usually competitions are held indoors. All distance athletes run straight, the turn of the stadium ring is not used.

Technique for running 60 meters

A competent combination of theory and practice, the harmony of body and spirit will help you achieve amazing results. Do not endlessly test yourself for endurance, winding the next kilometer. Important be patient and observe a certain systemic approach while performing exercises. This approach will help you get the most out of your workouts.

So, you have decided to master the technique of sprinting. Where to begin? What's so difficult about running such a short distance? You won't even get tired. Another thing - . Here, good physical preparation is needed, and endurance, and willpower ... But everything is not as simple as it seems at first glance.
Every coach will tell you with confidence that running 60 meters is excellent. develops a fast response, the speed of athletes. This helps in preparing for big races.

If you stand at a distance of 60 meters, you have to go through four steps:

1. Starting stage
2. Acceleration moment
3. The main stage of running
4. Finishing stage

Let's dwell on each stage in more detail.

Starting stage

Low start- the best solution when running 60 meters. Usually performed from the starting blocks. In this case, you can push off sharply and gain the desired speed in the first seconds. On the command "Start", put your strong foot forward. Back knee leaning standing foot, place your hands on the track surface. By the way, many athletes try to avoid such a thing as "strong leg". It is worth developing your running abilities harmoniously, if one leg seems weak to you, then you need to give it additional load.

At the command "Attention" move the center of gravity forward, lifting the pelvis. When you hear the “March” command, push off vigorously and begin to actively work with your hands. Do not forget bend your arms at the elbows.

Acceleration moment

Acceleration will be more effective if your body is tilted forward. In this case, the mass of the body will help the acceleration. Try gradually increase stride length and frequency, but do not lift your feet too high. The main emphasis should be on the forefoot, and with your heel you can only slightly touch the track. Remember about active hand movements! Do you feel how quickly you picked up speed?

The main stage of running

Acceleration stopped if your steps stopped changing, become permanent. The culminating moment of overcoming the distance has begun. At this time, which must be held until the very finish line.

Finishing stage

At the last stage, it is important to remain calm. Run must be completed on the top speed . Don't jump to the finish line trying to save time. On the contrary, you will spend precious seconds on the jump.

How to prepare your body for running 60 meters?

The goal of any training– improvement physical qualities athlete. Systematic repetition, gradual complication of exercises will help to achieve good results.

During overcoming the 60-meter race, speed is important. If you decide to learn how to run such a distance, you need to develop in yourself speed qualities. The muscles of the legs and arms should be trained as much as possible.

Special exercises for the development of speed skills:

• jumping run
• Running on straight legs
• Forward bends, lunges
• Mahi hands

Each exercise is recommended to be repeated three to seven times.
Do not try to run fast without completing preparatory exercises, not familiar with the technique of running 60 meters. This will not bring you closer to victory, but will only lead to quick fatigue.

Safety while running

Remember about safety during training and at competitions. Start training. Jog, . Increase the load gradually. Don't try to get results right away. In this case, your actions will only lead to injuries, because you can damage your knees and joints.

Choose Responsibly sports shoes. Proper footwear will help to avoid injury, unnecessary fatigue. Shoes should have good cushioning. It is important for a runner that the leg well fixed. If you're taking the time to position your foot more comfortably in your shoes, it's worth considering choosing a more appropriate pair of running shoes. Check your lacing before running.

Pay close attention to the condition of your heart. Don't overload yourself with workouts. Take time to rest and strengthen.

For such training you will be suitable:

1. Climb uphill. You can use Finnish walking sticks.
2. Alternating and running at high speed.
3. Running on uneven surfaces.
4. Football, basketball, volleyball. Any sport games - a great workout for the whole body.

Running 60 meters: standards

If you are confident in your physical training, you can try your hand at competitions and get . To do this, you need, which are shown in the table. The time is in seconds.

	1 rank	2nd category	3rd category	Candidate to master sport
Youths	8.2 s	8,7	9,3
girls	9,4	9,9	10,5
Men	7,1	7,4	7,8	6,8
Women	8 s	8,4	8,9	7,6