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Presentation on the topic "Sprinting"
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Sprinting is one of the most popular disciplines of running competitions and represents overcoming distances from 60 to 400 meters. The popularity of the sprint is determined by its dynamism, high speeds throughout the distance and a sharp, intense struggle. The relay race in various options– 4 x 100 or 4 x 200 meters and hurdles.
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Sprinting, despite its apparent simplicity, is one of the most difficult disciplines in running. In a short period of time that an athlete spends at a distance, he must give all his best, demonstrate his best speed qualities and excellent coordination of movements. To win the competition, you need to cover the distance at the highest speed, without reducing it until the finish line. Such races require high speed endurance, the ability to navigate the track and adherence to the rules of running technique on short distances.
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In sprinting, the most common is low start. It makes it possible to group and quickly enter the starting acceleration. First you need to put your feet correctly at a low start - a stronger leg is placed in front, and a weak one, respectively, in the back. Hands are shoulder-width apart, on the starting line. Then, when the command “attention!” sounds, it is necessary to transfer the weight of the body to the hands, and a strong leg, the shoulders should be slightly forward, and the pelvis should be raised to shoulder level. At the command "march!" it is important to push off from the starting blocks as strongly as possible and at the same time begin to work intensively with your hands. The second stage of the distance, the starting run, it is important to start in a deep lean forward, when the entire body weight allows you to gain top speed.
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Starting acceleration is the part of the distance in which it is necessary to maximize the frequency and length of the step. This is facilitated, firstly, by a strong repulsion during the start, and secondly, by the speed qualities of the athlete. During an increase in the number of steps, the body takes vertical position, with a slight forward tilt. The speed that you gain in the first 25-30 meters of the distance must be maintained until the finish line. It is necessary to run only on toes - this makes it possible to powerfully push off the track during the run and gradually increase the intensity of movement. Energetic hand movements also help to increase speed.
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You will need excellent coordination of movements, composure and a good reaction at the finish of the distance. It is important not only to finish at top speed, but also to resist the urge to jump on the ribbon in order to improve your result. Multiple studies have shown that a jump sometimes even reduces the time it takes to complete the distance, as the athlete before performing it reduces speed and loses precious fractions of a second to prepare for the jump. More effective is a throw to the finish line with one shoulder or chest. But for such techniques you need to have great experience and perfectly control your body.
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Sprinting stimulates the work of the heart, helps to train speed endurance, provokes a powerful release of adrenaline. Sprinting is recommended only for trained athletes, and not only runners. Speed qualities are simply necessary in long and high jumps, in throwing, as well as in almost all game types sports.
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Runners on average and long distances often practice sprinting in training, to work out the finishing spurt on high speed and the ability to navigate the track, when running with great intensity. Overcoming segments of 100-400 meters is also used by marathon runners, in the interval training method. These methods, which alternate between running at maximum speed and walking, perfectly train the aerobic abilities necessary for the successful completion of the marathon distance.
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Without a corresponding physical training sprinting is not recommended. It gives an increased load on the heart, makes your body look for additional sources of energy. Elements of sprinting can be included in weight loss workouts, but only after consulting a doctor.
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The health benefits of sprinting are as follows: Development of endurance, coordination and agility; The load on the heart allows you to effectively train the entire cardio vascular system, however, before starting classes, it is recommended to conduct an examination with a doctor to obtain permission to practice this type of running. To sprint, you need to have a good physical form and running training. The efficiency of the lungs due to high load allows you to supply oxygen to all organs and tissues of your body, as well as most actively remove metabolic products and toxins. Raising muscle tone and maintaining them in the most developed and developed state is also a consequence of sprinting. Sprinting is very useful for weight loss, as this level of activity contributes to the rapid burning of fat deposits in your body.
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Presentation on the discipline "Physical culture" on the topic "Technique of running for a long and short distance" student gr. 3GK-5S GBOU SPO KGIS N1 Chistova Elena Instructor: Verkina N. V. 2012-2013slide 2
Short distance running technique Short distance running, or sprinting, includes: running 60, 100, 200 and 400 meters.
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To analyze the technique of sprinting, the following are conditionally distinguished in it: start; starting acceleration; distance running; finishing.
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Start In sprint, according to the rules of the competition, a low start is used, while using starting blocks (machine tools). Having installed the blocks, the runner moves back 2-3m and focuses his attention on the upcoming run.
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At the command "Start!" the runner approaches the blocks, crouches and puts his hands on the track. The foot of the weaker leg rests on the support pad of the rear block, the foot of the other leg rests on the front block and lowers to the knee behind the standing leg. Places hands behind the starting line at shoulder width or slightly wider. Hands at the start line rest on the thumb, index and middle fingers, and thumbs facing each other, and arms straightened at the elbows. The head is held straight, the body weight is partially transferred to the hands.
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At the command "Attention!" the athlete unbends his legs and lifts his knee off the ground, raises his pelvis and brings his shoulders forward. The body is slightly bent, the head is lowered, the gaze is directed down and forward. The runner must keep this position without moving until the next command. The toes of the feet and fingers of the starter must necessarily touch the surface of the track. The runner focuses to perceive the starting signal.
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At the command “March!” (or a shot), the runner vigorously pushes off with his legs and performs quick movements with his arms bent at the elbows. Repulsion is made at an acute angle to the track. Movements at the exit from the start are performed as quickly as possible.
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When starting, it must be remembered that an incorrect position of the head or torso can cause errors in subsequent movements. A low head tilt and high pelvic lift can prevent a runner from straightening up and risk falling or tripping. A high head lift and a low pelvis position can lead to an early rise of the trunk during the first steps and reduce the effect of starting acceleration.
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Start run Start run lasts from 15 to 30 m, depending on the individual capabilities of the runner. Its main task is to gain maximum running speed as quickly as possible.
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At first two or three In steps, the athlete strives to straighten his legs most actively during repulsion and makes sure that the feet do not rise high above the track. The length of the steps gradually increases. The length of the 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 step will be such a step, the length of which is 30-40 cm longer than the length of the body of the runner. The torso is gradually straightened, the movements of the arms gain maximum amplitude.
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Distance running The transition from the starting run to the distance running is performed smoothly, without a sharp straightening of the body and without changing the rhythm of the running steps. Having gained maximum speed, the runner seeks to maintain it throughout the distance.
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You need to run on the forefoot, almost without touching the heel track. The steps are wide and frequent with a powerful repulsion. The thigh is quickly carried forward and upward, which creates the prerequisites for placing the foot on the track with an active raking movement. Vigorous work with the hands should not cause a rise in the shoulders and stoop of the back. When running up to 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 torso leans towards the center of the circle.
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Finishing This is the effort of the runner in the last meters of the distance. The main propulsion system at the finish line is to continue running as fast as possible behind the finish line. Various throws and slopes at the finish can significantly affect the speed of running. The run is considered completed when the runner touches the imaginary finish plane with any part of the body.
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The finish line is run at full speed. However, high-class athletes must take certain actions at the finish line: last step“throw” on the ribbon with the chest or side, a sharp forward tilt with the chest or shoulder, with the aim of an insignificant, but sometimes decisive advantage over the opponent.
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Long-distance running technique Long-distance running includes running at 3000 - 5000 and 10000 m. In order to have enough strength for the entire long distance, you need to develop correct technique running.
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The main element of long-distance running technique is proper footwork. Stayer first puts on the ground part outside feet, and then smoothly rolls the foot over its entire surface.
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LONG DISTANCE RUN is a set of athletics running disciplines in the stadium, combining various distances and hourly running. The classic, Olympic, distances are 5,000 and 10,000 meters.
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Competitions at distances over 10,000 meters are held on the highway. According to the classification, such competitions are classified as "runs"
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The most popular is long-distance running - from 3 to 10 kilometers. To achieve high results it is necessary: to have high-speed endurance to be able to correctly calculate the speed of movement
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Long distance running technique:
The main thing in such a run is the correct work of the legs. The foot should be placed on the front of the arch with further smooth rolling over the entire foot.
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This positioning of the foot requires high work of the hands and a slight inclination of the torso in the direction of movement. In addition, high arm work increases the frequency of movements and, allows you to maximize your running speed. The breathing technique is significantly different from similar techniques when jogging. In addition, it must prevail abdominal breathing. Perfect option when the rhythm of breathing is fully coordinated with the frequency of steps and the work of the hands.
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PROBLEMS AND DISEASES DURING LONG DISTANCE RUN:
IN SPRINTERS: injuries of the biceps femoris, gastrocnemius and soleus muscles of the lower leg, sprains, damage to the Achilles tendon, ligaments of the ankle joint IN RUNNERS FOR MIDDLE AND LONG DISTANCE: inflammatory diseases of the foot and lower leg - tendovaginitis and paratenonitis of the Achilles tendon, myofasciitis, which occurs during training on hard ground , with physical overload of the gastrocnemius and soleus muscles, traumatic neuritis, mainly of the sciatic nerve
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Stayer workouts:
Special types of runner training are carried out to develop endurance and speed qualities. Uses: repeated variable tempo run
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SPEED PERFORMANCE EXCELLENTLY DEVELOPS: hurdling running on various terrain ACHIEVING HIGH ENDURANCE RESULTS: running with weights running uphill on sand or soft ground, as well as running in difficult weather conditions. choosing the right tactics for the distribution of forces
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Everyone knows that 10,000 meters is 10 kilometers. However, in athletics this is not entirely true. The world record in the hour run is 21,285 meters.
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Kenyan KIP LAGAT explained the dominance of his compatriots in long-distance running. The key to success in long-distance running, of course, is endurance.
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INTERESTING INFO FROM THE GUINNESE BOOK OF RECARDS: Long-distance races. The longest distance. In 1929, it took place in the USA, along a 5898 km long track. American JOHNNY SALO overcame it in 79 days, showing a result of 525 hours. 57 min. 20 sec. ( average speed 11.21 km/h).
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Run long distances. The longest distance. The longest distance is the New York 1300 mile run. In September 1995, GEORGE ERMOLAEVE (Latvia) overcame this distance with a record result: 16 days 16 hours. 28 min. 19 sec. Run long distances. Longest Runs. ROBERT SWEETGALL (USA) ran 17,071 km around America, starting and finishing in the US capital of Washington. This run lasted from October 9, 1982 to July 15, 1983.
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Run long distances. Record mileage. DOUGLAS ALISTER GORDON PEERY (Great Britain), who set 5 world records in the 50s, over 40 years sports life(until 1981) ran a total of 347,600 km. Extra long distances (running along the track of the stadium) (women). 6 days. 6 days: 883.681 km SANDRA BARVIK ( New Zealand) Campbeltown, Australia, November 18-24, 1990
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LONG DISTANCE RUN is a set of track and field athletics running disciplines in the stadium, combining various distances and hourly running. Classical, Olympic, are distances on and meters.
Competitions at distances over meters are held on the highway. According to the classification, such competitions are classified as "runs"
This positioning of the foot requires high work of the hands and a slight inclination of the torso in the direction of movement. In addition, high arm work increases the frequency of movements and, allows you to maximize your running speed. The breathing technique is significantly different from similar techniques when jogging. In addition, abdominal breathing should prevail. The ideal option is when the rhythm of breathing is fully coordinated with the frequency of steps and the work of the hands.
PROBLEMS AND DISEASES DURING LONG DISTANCE RUNNING: IN SPRINTERS: injuries of the biceps femoris, gastrocnemius and soleus muscles of the lower leg, stretching, damage to the Achilles tendon, ligament apparatus of the ankle joint. tendons myofasciitis that occurs during training on hard ground, during physical overload of the gastrocnemius and soleus muscles traumatic neuritis, mainly of the sciatic nerve
SPEED PERFORMANCE EXCELLENTLY DEVELOPS: hurdling running on various terrain ACHIEVING HIGH ENDURANCE RESULTS: running with weights running uphill on sand or soft ground, as well as running in difficult weather conditions. choosing the right tactics for the distribution of forces
INTERESTING FACTS: Everyone knows that meters are 10 kilometers. However, in athletics this is not entirely true. The world record in the hour run is meters.
INTERESTING INFO FROM THE GUINNESE BOOK OF RECARDS: Long-distance races. The longest distance. In 1929, it took place in the USA, along a 5898 km long track. American JOHNNY SALO overcame it in 79 days, showing a result of 525 hours. 57 min. 20 sec. (average speed 11.21 km/h).
Run long distances. The longest distance. The longest distance is the New York 1300 mile run. In September 1995, GEORGE ERMOLAEVE (Latvia) covered this distance with a record result: 16 days 16 hours. 28 min. 19 sec. Run long distances. Longest Runs. ROBERT SWEETGALL (USA) ran a km around America, starting and finishing in the US capital of Washington. This run lasted from October 9, 1982 to July 15, 1983.
Run long distances. Record mileage. DOUGLAS ALISTER GORDON PEERY (Great Britain), who set 5 world records in the 1950s, ran a total of km in 40 years of his sports life (until 1981). Extra long distances (running along the track of the stadium) (women). 6 days. 6 days: 883.681 km SANDRA BARVIK (New Zealand) Campbeltown, Australia, November 1990
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Slides captions:
TRACK AND FIELD Short-distance running technique Teacher of physical education MBOU "Progymnasium No. 2", Voronezh Pugovichnikova R.M.
Run - natural way locomotion included in many sports. In athletics, running is divided into smooth, hurdles, relay and cross country.
A characteristic feature of running is the presence of a flight phase. Running is performed with a wide step on the front of the foot, with full extension of the leg at the moment of repulsion from the ground and the removal of the thigh of the other leg forward and upward, the body is slightly tilted forward, arms are bent at the elbows, breathing is free.
Short distance running (sprint) Start; Starting acceleration; Distance running; Finishing.
High start Used for almost all running distances.
The athlete approaches the starting line and places the strongest foot with the toe towards it. The other leg is pushed back, resting on the ground with a toe. The body is straightened, the arms are freely lowered. At the command "START!"
The athlete slightly bends the leg, transferring the weight of the body to the front standing foot. The arms are slightly bent at the elbows. The gaze is directed forward. At the command "ATTENTION!"
Vigorously pushing off the ground with your feet, start running, trying to quickly pick up speed. At the command "MARCH!"
STARTING RUN The athlete vigorously performs running movements feet and hands. The body is tilted forward. With the lengthening of the steps, the body gradually straightens, and the runner gains maximum speed, which is maintained until the end of the run.
RUN ON THE DISTANCE Running on the distance should be rhythmic and free, with a slight inclination of the torso forward (the gaze is directed forward); foot touches the track with the forefoot
The final effort to maintain running speed is FINISHING. You can't finish by jumping. After the finish, you need to gradually, slowing down the run, switch to walking.
The rules in athletics are quite simple: the winner is the athlete or team that has shown top scores in the final heat or the final attempt of technical disciplines.
On the topic: methodological developments, presentations and notes
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