There is tons of information on the Internet about how to start from a low start correctly. Detailed video tutorials and entire Ph.D. dissertations on the topic. But there is very little information about how to start from a high start correctly.

Working as a coach, I often encounter the fact that my students cannot complete the running standard for short distances not because they do not have enough strength, but because they spend too much time on starting acceleration, losing up to one and a half seconds in this component.

Therefore, today I will tell you the main features of a high start. I want to note that this technique is suitable for running short distances. When the body position remains the same as described in the article, but the starting movements will be somewhat different.

Correct body position.

The first mistake novice runners make when starting from a high start is that they choose the wrong position of the body and legs.

In the photo you see the start of the race at. The most correct position at a high start was taken by the extreme left athlete.

First, the body and shoulders should be directed in the direction of movement. Common mistake when the body is on the side. This makes you waste time spinning the hull during the start.

Secondly, one arm should be in front in a bent state, and the other wound back in an almost straight position. This will give additional explosive force, namely during the start, quickly thrown out hands will also help to accelerate the body. And do not confuse, if you have a push leg on the left, then the left hand should be wound behind the body, and the right hand will be bent in front of the body and vice versa.

Thirdly, do not confuse your legs. When you approach the track, you push forward by inertia with the leg that is the jogging leg. Therefore, obey your inner feelings. If you switch legs and end up with the take-off leg behind, this will also result in wasted seconds at the start. Any person has an imbalance in the development of the limbs. Always one leg or arm is slightly stronger than the other. This must be used. Therefore, there is a concept - push leg.

Fourth, you need to make a slight tilt forward. This is a kind of imitation of a low start. This will help to carry the hip more strongly at the start.

Start of movement at a high start

The most important thing is to correctly use the correct position of the body. Because even in this position, without knowing the features of the start, you can start running incorrectly.

1. It is necessary to bring the thigh of the hind leg forward as soon as possible and quickly. In general, in fact, a sprint is a forward movement with the subsequent setting of the foot on the foot. The faster you reach your hip, the faster you run. And this should be done especially at the start in order to accelerate your body from zero speed.
2. The supporting push leg should push off as strongly as possible and at a certain moment should fully straighten.

The photo below shows the phase when the athlete has already pushed off and brought the hip forward. That is, the leg that this moment he is in front, at the start was behind. The supporting leg, which is now behind, as you can see, is fully extended. No need to think about this straightening. But you need to push off so that she straightens up. This is done automatically.

What NOT to do when starting

1. You don't have to shorten your steps. The more and further you reach the hip, the better. You can’t do this while running, as in this case there is a chance that you will put your foot in front of you, and not under you. And by doing so, slow down. But during the start, when your body is tilted forward and with all your desire to take your hip further than the body is, you will not be able to. Thus, at the start, take out the hip as much as possible.
2. Sleep. And I'm not talking about a late start. The main thing is to explode from the very first seconds. Not infrequently I came across the fact that instead of giving all the best from the very start, some runners try to save energy for acceleration. This is completely stupid. For overclocking, you need to spend all the forces that you only have.
3. Don't put your back foot too far or too close. One and a half feet between the legs is enough. A leg too far apart will slow down the reach of the hip. And if you put it too close, you won’t be able to push off normally.

Try to work out the start. Go out to the stadium and run 10-15 meters, practicing the start. Until you bring it to full understanding. It often happens that a person tries to raise his physical qualities to pass the standard. And all that is enough for him is to start.
To improve your results in middle and long distances, you need to know the basics of running, such as proper breathing, technique, warm-up, the ability to make the correct eyeliner for the day of the competition, perform the correct strength work for running and others. For readers of the site, video tutorials are completely free. To get them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in a series about the basics correct breathing while running. Subscribe here: . These lessons have already helped thousands of people, and they will help you too.

Teaching high and low start techniques.
Zotina Julia Valerievna, teacher physical education MOU "Dankovskaya secondary school", Moscow region, Serpukhov district, m. Danki. 2015
Teaching the technique of a high start begins with a demonstration of this run. Then they study the basic positions of the runner on the commands “To the start!”, Attention, march and features of the starting acceleration. A group of students should immediately study the starting positions. On the command to start, the student approaches the starting line, puts his strongest foot with his toe to the line, without crossing it, sets the other back, resting his toe on the ground. The shoulder and arm, opposite to the forward leg, are brought forward, the other arm is laid back.
At the command of attention, the student bends both legs in such a way that the weight of the body is distributed in the direction of the front leg (the body is tilted forward). The arms are bent at the elbow joints and one opposite leg is put forward.
At the march command, the runner pushes off the ground with the front leg, the fly leg (standing behind) is actively extended forward from the hip, the arms work crosswise.
At the initial stage of learning, the pauses between pre- and executive teams can be specially lengthened so that novice athletes have time to take a stable posture and start running on a signal from a comfortable position in a timely manner. In the future, the pause is reduced to a normal one.
When learning to exit from the start and start acceleration, first the trainees start separately. The teacher pays attention to the work of the hands, active pushing, maintaining the inclination and timely straightening of the torso with the transition to running over a distance.
As you master the technique of performing a high start, the starting segments lengthen, and the speed of their run increases.
The teacher must monitor the technique and explain that the student does not cross the path to another.
Methods of teaching high start technique.
Starts while walking in an incline, performed at the signal of the teacher or when approaching a certain mark.
Starts "fall" from a standing position on two legs (on toes) and on one (jogging) leg.
Starts "fall" from a position bent forward (tilted), hands down or on your knees.
I.P. - standing in a wide step in an inclination forward, the strongest (jogging) leg in front. The arms are half-bent at the elbow joints, one in front, the other of the same name to the forward leg, laid back. Imitation of active extension of the standing leg forward from the hip in combination with cross work of the arms.
High start from a standing position, putting forward the (jogging) leg.
Start with support on one hand.
Start with support on one hand - a variant of the high start - is also used as an exercise leading to a low start.
In contrast to the high start on the command: “To the start!”, The legs are bent more here, the body weight is more transferred forward. The hand opposite to the leg extended forward touches the ground, the other, bent at the elbow, is laid back.
On command: "Attention!" - the weight of the body is transferred to the arm and the pushing leg.
On command: "March!" - the runner makes a repulsion from the ground with his hand and both legs. The first steps should be done with a large slope, gradually reducing it.
Methodology for learning to start on one hand.
Taking a high start position with support on one hand, on command to start!
Transferring the weight of the body forward with support on one arm and the front leg at the command "Attention!", Return to the position "On the start!"
Running from a high start relying on one hand without a signal.
Running from a high start with support on one hand at the signal of the teacher.
Low start.
The low start is the most common way to start a sprint, as it allows you to start running faster and develop maximum speed in a short section. To ensure the comfort and strength of the leg support, starting blocks or starting machines are used.
The most optimal for school practice is this method of installing starting blocks, when the front block for the strongest (jogging) leg is set at a distance of 1.5 feet from the start line, and the back block is at a distance of 1–1.5 feet from the front (or at a distance of the length shins from the front block). The support platform of the front block is inclined at an angle of 45–60°, the rear one - at an angle of 60–80°. The distance between the pads in width is usually equal to the length of the foot.
At the command: "To the start!" the student steps over the starting line and stands so that the blocks are behind him. Then the student squats, puts his hands on the ground, rests with the foot of the strongest leg against the support pad of the rear block. Then he gets down on the knee of the leg resting on the back block, pulls his hands over the starting line and puts them close to it in such a way that the support of the body falls on the hands, thumbs were turned inward, and the rest - outward (you can lean on the hands with bent fingers).
The arms at the elbows should be straightened, but not tense, the shoulders should fall slightly forward. The back should be rounded, but not strained. The head freely continues the line of the body, and the gaze is directed forward at a distance of 0.5–1 m from the starting line.
On command: "Attention!" the student lifts the knee of the leg resting against the back block from the ground, raises the pelvis slightly above the shoulders and moves the torso forward upwards. The weight of the body moves to the hands and the front leg. Move from the position "On the start!" to the position "Attention!" follows smoothly. Then you need to stop all movements, waiting for a shot or a command: “March!”.
After a shot or a command: "March!" the student takes his hands off the track and at the same time pushes off the blocks. First off the block comes off the back standing leg, which is carried forward and slightly inward with the thigh. To reduce the time and path of the foot from the block to the place of its placement on the ground, the first step should be creeping, i.e. you need to carry the foot as close to the ground as possible.
Favorable conditions for increasing running speed as much as possible short term are created due to a rather sharp angle of repulsion from the blocks and the inclined position of the sprinter's body when leaving the start.
Methodical sequence of teaching low start technique
1. Starts from various starting points: from a standing position bent over, from an emphasis lying bent over, from an emphasis kneeling, from an emphasis standing on one knee (flying leg), the torso is straight, arms are lowered down.
2. Stand on a strongly bent push leg, the torso is horizontal, take the other leg (straight) back. Arms are bent, one in front, the other behind. From this position, start running, keeping the horizontal position of the body as long as possible.
3. Tilts of the torso while walking. The standing leg is bent in front, arms are lowered. At the signal of the teacher - a sharp movement forward with the head and shoulders. The leg standing behind, with an active movement of the hip, is moved forward along the shortest path, and the leg standing in front pushes the student forward with increasing effort, he assumes a position, as when running from a low start at the moment of leaving the blocks, and goes on a run.
4. Execution of commands: "To the start!" and "Attention!" without starting blocks. The teacher checks the correctness of the students' starting positions and eliminates errors. Only after all students have mastered the starting positions, you can proceed to learning to run from a low start.
5. Running from a low start without blocks (without a signal and at the signal of the teacher). Performing a low start without a start signal is necessary so that students can focus on the correct form and rhythm of movements, and not on the speed and strength of execution.
6. Installation of starting blocks.
7. Execution of commands: "To the start!", "Attention!" from the pads. Command position: "Attention!" keep still for 2-3 seconds.
8. Pushing out from the starting blocks without step of landing on hands. A mat can be placed in front of the pads to soften the fall on the hands.
9. Long jump from a place from a low start position from the blocks. Exercises 8 and 9 are performed to master the repulsion technique.
10. Running from a low start from blocks without a signal.
11. Running from a low start from the blocks at the signal of the teacher (command: “March!”, shot of the starting pistol, clap of the starting cracker). Students are given a set to quickly complete the first step.
Exercises to Consolidate and Improve Low Start Techniques
1. Running from a low start from the blocks uphill.
2. Running from a low start from the blocks according to various signals that replace the starting commands (for example: “Hop!”, “Run!”, etc.).3. Running from a low start from the blocks with a delay in the command: "March!" after the command: "Attention!" for 3–5 sec.
4. Running from a low start from the blocks after performing a somersault forward.
5. Running from a low start from the blocks after a long jump from a place.
6. From the position "On the start!" throwing a medicine ball forward, followed by a quick start, trying to catch up with a flying ball.

In athletics competitions, athletes start running using one of two types of starts - high or low. A high start in athletics is not used in every case. worthy sports results is the successful development of both methods. It is especially important to start correctly in sprint competitions. An experienced coach includes the running out technique in every warm-up when training with athletes.

High start - technique and features

How to start from a high position? A preparatory stage before mastering a high start can be running out of a "falling" position. What is it? The athlete rises high on the foot and pushes his shoulders forward without bending in hip joints. Thus, he begins to "fall" forward. At the same time, he should actively start.

In the initial training of any athlete, a detailed analysis with endless repetition of each individual starting team. In order to successfully master the performance of a high start, in the first training sessions they practice fast running out over short distances (15-20 meters). Later it will be possible to increase the distance to 30-40 meters.

Teaching the High Start Technique

Athletes, especially young ones, should get used to being at a distance of one and a half to two meters from the start line before giving commands (not closer). When the coach says the command “To the start”, the athlete should put the pushing leg with the whole foot forward, bringing the toe to the very start line.

The fly leg is set back half a step and rests on the front of the foot. The feet of both legs are parallel to each other along the trajectory of movement. At the same time, there should not be strong muscle tension, you need to start in a light relaxed state.

Having heard the command “Attention”, the athlete transfers the weight of the body to the other leg, bends the legs at the knees and leans forward with the torso. At the same time, the arms should be bent at the elbows with the extension of the one that is opposite to the push leg forward. It is important to remember this because young athletes able to confuse Alternatively, the arm, being bent, can be freely lowered down.

Let's start moving

When the “March” command sounds, the athletes start running, using mainly the fly leg, which is bent at the knee. from a high start implies the beginning in the form of an active movement, the emphasis in which is on the fly leg.

The first steps after the start line affect the runner's set top speed. To get the best start, they should be done by elastically placing the feet under the body, while maintaining the starting slope.

After some time, you need to straighten the body and increase the length of the step. If you have to run a distance of more than 400 meters, the “Attention” command is not given. To hone the technique of the run-out process at a high start, on training sessions you should use the start procedure with both two and three commands. A high start in athletics is also possible with or without support.

Other technique

Athletes are taught a low start in almost the same sequence as a high start. Each lesson begins with a repetition of the correct technique for starting the movement. Athletes in en masse are required to master the execution of each individual starting command. If "overcome" correct technique there are not too many athletes on the team, you should re-train, achieving success. In the process of training, the trainer also involves students - in order to show and indicate inaccurate actions.

Like running from a high start, young athletes hone it first by themselves, then by the coaching team. After they have mastered the basic skills, the coach can organize a run-out race for a short distance (up to 25 meters). In working out the technique of a low start, starting blocks are required - without them, training of real athletes is impossible.

If we are talking about physical education classes in droves (for example, at a school lesson), you can use small recesses in their quality. This will allow students to start at the same time in large numbers. But if a group of young students needs to be prepared for athletics competitions, running shoes are indispensable.

As a rule, it is more difficult for students to master a low start than a high start. His technique is more difficult. When developing skills, numerous mistakes are possible, the main of which we will try to consider below.

Major Mistakes

So what can prevent an athlete from starting successfully? The main mistake at a low start is in such a position of the back, when the athletes start with their heads up, looking ahead of them. This incorrect position leads to excessive muscle tension. To correct the error, the head should be lowered and the back slightly arched.

Another common mistake is to transfer body weight to the arms when they are too bent at the elbows. Starting the movement, the athlete will have to actively push off the cover with his hands, and the legs will start working later than necessary. It will be correct at the start to place the main emphasis on pushing with your feet from the block.

If the runner's shoulders are laid back (behind the starting line), and he, as they say, "sits on his heels", the entire body weight will fall on the legs. High Quality it will not be possible to achieve a start at the same time - this angle of bending the legs requires extremely strongly developed leg muscles. In addition, the initial movement is more likely to be in an upward direction, rather than forward, which slows down the starting acceleration. To stand up correctly, the athlete should tilt the torso, lower the head and place the arms almost vertically.

What else to pay attention to

Mistakes that athletes make often relate to the wrong position of the body. The pelvis may be raised too high with almost full extension of the legs at the knees. Then the first step will come out crumpled, since it is very, very difficult to start qualitatively from such a position. Therefore, you should lower the pelvis lower and keep its position under control. You should pay more attention to the fold, but keep your back parallel to the surface of the track.

Another mistake before the start is when the shoulders are too "littered" on the starting line, the body weight is transferred mainly to the athlete's arms. Starting a run, the latter will have to push off mainly with his hands, and not with his legs, which is much harder. To avoid this, you should move your body back a little, place your shoulders exactly on the start line, and place your arms vertically. But the shoulders should not be laid too far back - a similar error when executing the "Start" command was discussed above.

What should be done

Majority wrong actions athletes commit when the command "March" sounds. The main one is to straighten the body almost immediately to vertical position. The step of the fly leg is weak and too small. This leads immediately to a significant loss. starting speed. You can correct the situation by starting to start with the body in an inclined position.

In the process of training, it makes sense to limit the process of straightening the body with the help of additional funds. As the latter, an inclined bar or a tourniquet stretched over can act.

If the muscles of the legs (mainly the muscles of the thigh - its front surface) of the athletes are not yet sufficiently developed, you can practice using small jumps from a squat or semi-squat position.

Another common mistake is to make the first step too big with the swing foot, which automatically causes a momentary stop and loss of speed in the subsequent step. It is advisable to perform the first step more actively, placing the foot under you. In the process of training on the track, it makes sense to put the drawn marks for the initial steps.

Remember the legs

When working out this moment, special attention should be paid to the correct setting of both legs. It will also be wrong for the athlete to move the chin back at the first step. This leads to a violation of the rhythm of running and general coordination at the beginning of the movement, in which a quick set of speed is impossible. The chin is raised up, which inevitably leads to too rapid straightening of the body. It is also necessary to control this moment - to monitor the work of the chin, which should be lowered and pressed to the chest.

If, on the first step, the hips rise too high, then such a step will come out too short and immediately deprive the participant of the advantage. Therefore, the foot should be located low in relation to the running surface.

Sportsmanship Secrets

What "chips" will help those who seek to master both the low and high start well? Successful running technique contains some secrets well known to experienced track and field coaches.

Strengthening the movement of the fly leg during the first step with a general acceleration is achieved by actively abducting the arm of the same name back. In the process of the first steps at the start, you should move your arms quickly and briefly. Hands set the pace of movement of the legs, especially at the beginning of the distance.

When accelerating, look at treadmill a little ahead of you. When starting, the athlete should monitor the forward tilt of the body, which should be at an angle of at least 45 degrees, avoid arching the back in the lower back, and keep the head straight. Reduce the inclination of the body should be gradually at the beginning of the distance. Active hip extension leads to an increase in the length of each step. This rule is true whether you take a low start or a high start. The technique of active removal is worked out during the first 12-15 steps, then the run becomes more uniform.

ARM-BASED

Task#1. To create an idea of ​​the high start technique based on the arm.

Facilities:

1. Communication of information, where, for what purpose, a high start based on the hand is used. Familiarize yourself with the competition rules.

2. A story about the technique and the basic requirements for correct execution exercises in general.

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

4. Testing.

Guidelines :

A high start with support on the arm is used in the 4x100 m relay race at stages 2,3,4. This allows you to start running faster and develop maximum speed in a short segment, equal to the speed of the relay.

In other running disciplines, the high start with support on the arm is prohibited by the rules of athletics competitions for performances in competitions. However, it is used as a training tool for a high start over long and medium distances and is given to two commands “To the start!”, “March!” or to a low start and is given to three commands: “To the start!”, “Attention!”, “March!”. This start is sometimes referred to as the "one-handed low start".

Task number 2. Teach the position of the runner on the command "To the start!"

Facilities:

1. Give an idea about the technique of performing a high start with support on the arm.

2. Execution of the "Start!" command.

Methodical instructions:

Training is carried out frontally. At the command "Start!" those involved run up to the start line, the jogging leg is set at a distance of 1.5–2 feet from the starting line, the fly leg is also 1–2.5 feet from the jogging toe. The weight of the body is distributed on both legs, the feet are parallel (Fig. 14). At the “Attention” command, the torso leans, the hand opposite to the push leg is placed in front of the start line in the middle Fig. fourteen

torso, the other is retracted as far back as possible (Fig. 15).

Rice. 15 Fig. sixteen

At the command "March!" the runner begins the starting acceleration, which continues until the maximum speed is reached (Fig. 16). For a high-class athlete, this is 45 m or more, and for beginners, 10–20 m.

The propulsion systems and basic mistakes are the same as when performing a high start over short distances.

Task number 4. Teach the position of the runner on the command "Attention!".

Facilities:

1. Story and show.

2. Execution of the command "Start!", "Attention!" with bug fixes.

3. Multiple execution of starting positions.

Methodical instructions:

When executing the commands "Start!" and "Attention!" you need to take a stable and comfortable position. It is important not to transfer excessive weight of the body to the arms and legs.

Propulsion systems:

1) at the command "Attention!" the torso leans, the opposite hand to the push leg is placed in front of the start line, forming a high arch (4 fingers together outward, large inward) in the middle of the torso line, the other, bent at the elbow joint, is retracted as far back as possible.

2) in this position, the legs are bent. The optimal angle of flexion in the knee joint is 90-100 degrees, in the other leg - 100-140 degrees, while the shins are parallel.

3) the gaze is directed forward and down, at a distance of 40–50 cm in front of the starting line. The shoulders are slightly brought forward beyond the line of support of the hands (no more than 5–10 cm).

4) the weight of the body is evenly distributed on three points of support - legs and arm.

The main mistakes and how to fix them:

Shoulders are not sufficiently brought forward. To eliminate the error, bring the shoulders to the perpendicular to the track. Distribute your body weight on your arms and legs.

Guidelines:

At the command "March!" (or according to the starting shot), the supporting arm is removed with simultaneous repulsion by the legs and a quick change in the position of the hands immediately follows.

RELAY RUN

Relay racing is a team sport athletics, which surpasses other species in emotionality and fascination. Relay races are held inside and outside the stadium. The main thing in the relay race is that during the run, the team members alternately run the distance segments determined by the rules of the competition, passing the baton to each other in a dedicated 20-meter zone.

Relay racing as an athletics competition began to be cultivated in the 19th century. For the first time it was included in the IV program Olympic Games(London, 1908). At these competitions, the relay race included various distances - 200 + 200 + 400 + 800 m.

In athletics, the following types of relay races are distinguished:

- relay race held at the stadium (4x100 m, 4x400 m - these are classic, i.e. Olympic sports);

- relay races for any distance and with any number of stages, as well as "Swedish" relay races, for example: 800 + 400 + 200 + 100 (or in reverse order);

- relay races held outside the stadium, for example, on city streets. They differ in different lengths and number of stages, can consist only of men or women, and can also be mixed, where both men and women run.

In terms of speed, the distance running technique in relay races does not differ from the running technique of the corresponding types. A feature of the relay race is the technique of passing the baton in a limited area at high speed. In accordance with the competition rules in the relay race, the baton must be passed in a corridor 20 m long. In the 4x100 m relay race, runners of II, III and IV stages are given an additional run-up from the beginning of the corridor within 10 m, which allows them to gain a higher speed to the place of transfer of the baton . Taking into account the run-up and baton transfer zones, athletes run 110 m at stage I, 130 m at stage II, 130 m at stage III, and 120 m at stage IV. Therefore, when arranging team members in stages, it is necessary to take into account their individual characteristics.

In the 4x400m relay and all other relay races, no extra run-up is given and the competitors must start from within the 20m corridor. The running speed in these relay races is lower and therefore no extra run-up is given.

At stage I of the 4x100 m relay race, the runner starts from a low start into a turn, as when starting at 200 m. The baton is held with three fingers right hand, and the index and thumb are straightened and rest on the track at the starting line. In order for the runner of stage I to run at the edge of the track, he must always hold the stick in his right hand, and pass it to his partner in his left hand. When the passing runner reaches the benchmark, the receiving runner begins the starting run. Running into the transfer zone, both runners approach, the first catches up with the second, the passing runner must give a brief voice command in 2 running steps so that the receiving runner straightens and moves his arm back to pass the baton. After the transfer is completed, the runner who has accepted the baton performs a quick run along his stage, and the runner who has passed the baton, gradually slowing down the run, stops, but does not go beyond the side boundaries of his track. Only after running through the transfer zone by other teams does he leave the track.

The runner of stage II carries the baton in his left hand and passes to the runner of stage III in his right hand. At stage III, the runner runs along the turn as close to the curb as possible and passes the baton at stage IV from the right hand to the left hand. In the transfer zone, runners must run without interfering with each other, i.e. along the edges of the treadmill, depending on the passing hand.

With a rational technique for passing the baton, the receiver of the baton must run and receive the baton without looking back, while maintaining high speed. He usually starts from a high start or from a low start with support on one arm. At a high start, the runner turns his head slightly back to see the reference mark and the runner running up to it. When starting with support on one arm, the runner looks back over the shoulder of the non-supporting arm, or, with his head down, looks back under the non-supporting arm. Highly important element technique at the time of passing - running in the same rhythm, i.e. you have to run in step. It is also important to find the optimal "handicap" for the start of the run, starting the run at such a length of the "handicap" when the speeds of the transmitting and receiving coincide in the middle of the transfer zone.

METHODOLOGICAL CARD №11: