Methods of teaching the technique of types of athletics. Athletics: training

Athletics: training

• Classification and general characteristics of athletics exercises
• Stages of development of athletics
• Exercise technique athletics
• Jumping (athletics)
• Throwing (athletics)
• Development motor abilities means of athletics
• Health-improving orientation of athletics exercises

Articles are written in accordance with the requirements of the Federal State Educational Standard of Higher Professional Education (FSES VPO) in the direction of preparation 03400.62 "Physical culture". The discipline "Theory and Methods of Teaching Basic Sports" is included in the list of disciplines of the basic part of the professional cycle of the main educational program.

Speaking about the fact that the new education standards are competence-oriented, it should be noted that in the Federal State Educational Standard of Higher Professional Education the requirements for learning outcomes are formulated in the form of competencies as the ability to apply knowledge, skills and personal qualities for successful performance in solving professional problems. Thus, it is the declared competencies that are the goal-setting factor in the development of the content of the discipline (module), the selection of educational technologies and types of control.

The study of athletics as a basic sport is aimed at mastering by students the competencies in the field of pedagogical and recreational activities, namely the ability to: independently conduct physical education classes; develop curricula and programs for specific classes; use athletics means for the development of motor qualities and for recreational purposes in accordance with the condition of those involved and their needs; organize and conduct athletics competitions in educational institutions, children's health camps, clubs at the place of residence; consciously use track and field exercises as a means of restoring and strengthening health, introducing a healthy lifestyle.

Based on the diversity of athletics disciplines, taking into account the tasks set, the authors of this textbook focused on those sports that are recommended for mastering at the levels of general education. These are the components of the natural ways of human movement - running and jumping, as well as throwing and throwing, since they are available for study and can be used for self-study of various directions: training, health, recreation, correction.

The training course as a whole consists of a lecture part, seminars and practical exercises. Practical classes involve mastering the technique of performing track and field exercises; mastering the methodology of training and compiling complexes, athletics exercises are presented for the development of speed-strength qualities and endurance, the methodology for using health-improving running.

The textbook presents the classification of track and field exercises, explains the features of the technique and the methodology for teaching the implementation of their individual types. It shows methods for developing conditioning abilities, offers options for conducting recreational jogging classes. The authors pay special attention to the biomechanical foundations of the technique of running, jumping and throwing. For each sport, the rules for conducting and refereeing competitions are given. Useful for students will be the material on the possibilities of using athletics exercises in general education programs, taking into account the requirements of the Federal State Educational Standard both within the subject "Physical Education", and in the organization of extracurricular sports and recreational activities in order to develop the personality of students, to form a culture of a healthy lifestyle .

The textbook was prepared by the staff of the Department of Theory and easy athletics of the National State University of Physical Culture, Sports and Health. P. F. Lesgaft (St. Petersburg) in accordance with the Federal State Educational Standard in the direction of training "Physical Education" (qualification "Bachelor").

2. Technique of jumping types of athletics.

3. Throwing technique.

Running for medium and long distances includes running 800 m and 1500 m and running from 3000 to 10000 m. Conventionally, running can be divided into start and starting acceleration, distance running and finishing.

Start and starting acceleration. On the command to start! the runner takes his starting position at the starting line. The push leg is at the line, and the fly leg is placed 2-2.5 feet behind. The torso is tilted forward at 40-45 degrees. Hands bent in elbow joints occupy the opposite position to the legs. On the command "march"! the athlete actively starts running. Starting acceleration depends on the length of the distance, and lasts 15-20 m. Running along the distance. The technique of running on straight segments of the distance is somewhat different from the technique of running on. Hands in running are bent at the elbow joints at 90 degrees. The movement of the hands forward inward, backward - outward. The foot is placed from the toe to the outer arch, descending to the moment of the vertical on the entire foot. In running, the inclination of the torso changes within 2-3 degrees. The stride length in running depends on the height of the athlete, physical fitness, distance length. When running along a turn, the body leans slightly to the left, the right arm works in a sweeping manner, the length of the step of the left leg is somewhat less than that of the right, the foot right foot placed with a turn inside. Finishing. In running for medium and long distances, runners perform a finishing throw, the length of which reaches 150-200 m. To analyze the technique of sprinting, the start, starting acceleration, distance running, and finishing are conventionally distinguished. Start In sprinting, the start is low, using starting blocks. There are 4 types of low start (according to the location of the blocks): regular, extended, close, narrow. On the command to start! the athlete rests his feet in the blocks, puts his hands to the start line, kneels behind the standing leg, the head continues the vertical of the body, the back is even or slightly semicircular, the arms are straightened at the elbow joints, located slightly wider than the shoulders. At the command "Attention"! the runner tears off the knee behind the standing leg, raising the pelvis from the support (7-15 cm above shoulder level). On command "March"! the runner instantly starts moving forward, pushing off the track with his hands while simultaneously pushing off the back of the standing leg from the back block. Further, along with the forward swing movement of the standing leg behind, repulsion from the block in front of the standing leg begins, which sharply unbends in all joints. Starting acceleration. The starting run-up lasts from 15-30 m. The first steps the runner runs in an incline (6-7 steps). The first step must be performed as quickly and powerfully as possible in order to create the initial speed of the runner's body. Distance running. The inclination of the torso when running at a distance of 10-15 degrees in relation to the vertical. The leg is placed elastically starting from the front of the foot, there is no complete lowering to the entire foot. The length of a step in distance running is 125% of the athlete's height. The arms are bent at the elbow joints at an angle of 90 degrees. Finishing. The maximum speed cannot be maintained until the end of the distance, approximately 20-15 m before the finish line, the speed usually decreases by 3-8%. The winner is the athlete who crosses the finish plane faster with his torso, for this two methods are used: chest throw and shoulder rotation.

relay race type of athletics. The special feature is the transfer baton in the corridor 20 m. The relay race can be carried out without changing the baton. With shifting the baton. There are 2 ways to pass the baton: from bottom to top and from top to bottom. The runner of the first stage starts from a low start, making a stick grip with three fingers (little, middle and ring fingers). The runners of the subsequent stages start from a high start or from a one-handed start. When the passing runner reaches the reference mark, the receiving runner begins the starting run. The transfer of the baton is controlled by the transmitter and is carried out at his command “HOP”, the baton is passed at a distance of outstretched arms of both athletes, while passing the baton, the receiver of the baton must not turn back.

Technique of jumping types of athletics

The long jump with a running start can be conditionally divided into 4 parts: takeoff, repulsion, flight, landing.

The run in the long jump is used to create the optimal speed of the jumper. p length

run from 10 to 24 running steps. The run itself can be conditionally divided into 3 parts: the start of the run, speed gain, preparation for repulsion. At the start of the run from a place, the athlete starts from the control mark by placing one foot forward, the other behind on the toe. With an honest number of take-off steps, the push leg is placed on the control mark and the movement begins with the fly leg and vice versa. When gaining speed, the jumper performs running steps similar in technique to sprinting. In preparation for repulsion on the last 3-4 running steps, the athlete must develop the maximum speed for himself. The penultimate step in the run is the longest, and the last one is the shortest. Repulsion. The repulsion leg is placed on the entire foot or from the heel. The angle of setting the push leg is about 70 degrees. In the depreciation phase from the moment the foot is placed on the support to the moment of the vertical, in the first fractions of a second there is a sharp increase in the reaction force of the support, then there is a rapid decrease under the action of these forces, bending occurs in the knee and hip joint. The optimal takeoff angle is within 75 degrees, and the optimal departure angle is within 22 degrees.

Flight. The height of the rise of the OCM is 50-70 cm. The take-off in all methods of jumping is basically the same. It represents flight in a step. The simplest flight phase of the jump is "bending the legs". After taking off in the step position, the push leg is bent at the knee joint and brought to the fly leg, the shoulders are retracted slightly back, the arms slightly bent at the elbows rise to the top. When the trajectory of the GCM begins to go down, the shoulders are sent forward, the arms go down, the legs approach the chest, straightening at the knee joint. Landing. Preparation for landing begins in the last part of the flight: the jumper straightens the legs at the knee joint, the shoulders go forward, the arms, slightly bent at the elbow joints, are retracted as far back as possible. After the feet and legs touch the landing surface, the jumper actively sends his arms forward, bending his legs at the knee joints. It must be remembered that bringing the arms forward prematurely will cause the legs to drop down and lead to an early contact with the landing site. High jump in the "stepping over" method. Conventionally, this jump can be divided into 4 main structural phases: run-up, repulsion, crossing the bar, landing. The run consists of 6-8 running steps, performed at an angle of 30-45 degrees to the bar. Repulsion is performed with the foot farthest from the bar at a distance of 70-80 cm from the projection of the bar. The push leg is placed almost straight at the place of repulsion, it should not be too bent at the knee. The swing is performed with a straight leg, which at the highest point can be slightly bent at the knee. The body is held vertically, the arms, slightly bent at the elbow joints, actively rise up - forward to the level of the head. When the swing leg is above the bar, the push leg is pulled up, slightly bent at the knee. The fly leg falls behind the bar, the push leg is transferred through it. At the moment of transferring the push leg, the shoulders turn towards the bar, the push arm is pulled back, helping to take the shoulders and torso away from the bar. Landing is carried out on the fly leg sideways, turning the chest to the bar. You can land in a sand pit raised above the runway surface or, in the conditions of the hall, on a stack of mats.

Athletics throwing technique

Javelin throwing technique.

The holistic action of javelin throwing can be divided into:

run; final effort; braking

Run-up - can be divided into 3 parts: preliminary run-up, steps of retraction of the spear, the final part of the run-up. The length of the entire take-off ranges from 20 m to 35 m, for women it is slightly less, and depends on the qualification of the athlete. The take-off speed for each athlete is individual and should not interfere with the thrower's preparatory actions for the final effort.

The abduction of the spear begins from the moment the left foot is placed on the control mark. Throwers use two methods of retracting the javelin: straight - back with an arc forward - down - back. The first option is simpler, the second is somewhat more complicated in terms of execution technique.

The final part of the run-up consists of the last two steps before the final condition: “cross” step placing the foot at point blank range The “cross” step technique is a forced technique after retracting the spear. The thrower is sideways to the direction of throwing and is forced to take a powerful and fast “cross” step in order to overtake the pelvis and shoulders with his legs. The "cross" step is performed with the foot of the same name as the throwing hand, in this case the right one. An active swing is made with the thigh of the right leg forward and up, the lower leg is bent at the knee joint at an angle of about 120 degrees, the foot is slightly turned outward. Simultaneously with the swing of the right leg, a powerful repulsion is performed with the left leg following the movement of the GCM, when its projection has gone as far as possible from the place of repulsion.

The final effort - after setting the left leg at close range, when the braking of the lower links (foot, lower leg) began, the pelvis continues to move forward - up through the straight left leg. The right leg straightens at the knee joint, pushes the hip joint forward - up. The shoulders and the right arm remain and are behind the projection of the GCM. Then the thrower sharply takes the left arm back through the side, stretching the muscles of the chest, the left shoulder goes back, the athlete passes through the position of the “stretched bow”. Further, the right leg is fully extended, breaking away from the support, the shoulders are actively moving forward, the right arm, still straightened at the elbow joint, is behind. When the projection of the GCM approaches the foot of the left leg, the right arm bends at the elbow joint, the elbow moves forward - up. After passing the right hand past the head, it straightens at the elbow joint, directing the spear at a certain angle. Braking - after the release of the projectile, the athlete continues to move forward, and he needs to stop in order not to step over the throw line. At the same time, the thrower performs a jump from the left to the right leg, moving the left leg back slightly upwards and leaning slightly forward, but then straightens up, pulling the shoulders back, helping himself with his hands. To perform braking, it is necessary to put the left foot in the final effort 1.5-2 m from the throw line.

Bibliography:

1.Athletics: Proc. Allowance for students. higher ped. textbook institutions /, V. S.

Sidorchuk. - 2nd ed., Sr. - M .: Publishing Center "Academy", 2005 (Pages 50-168).

2. Practicum in athletics: Proc. allowances for students. avg. ped. textbook establishments / , . - M .: Publishing Center "Academy", 1999 (Pages 11-115)

3. Dzoz and methods of teaching track and field exercises Ucheb.-method. allowance. :Innovation. Evraz. un-t, 2010.116 pp. (p. 7-39)

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1 Ministry of Education and Science of Ukraine Kherson State University Department of Olympic and Professional Sports Bevzyuk V.S., Kutsegub S.I. Athletics (teaching method) Kherson 2004

2 Bevzyuk V.S., Kutsegub S.I. Athletics. Methodical manual for students of the faculty of physical education and sports of all forms of education. Kherson, This textbook is intended mainly for students of the Faculty of Physical Education and Sports. The material is based on an athletics curriculum designed to study the techniques and methods of teaching athletics by future school teachers, instructors, and coaches. Currently, athletics are becoming the subject of sports hobbies for many schoolchildren. But the methods of mass education are still far behind the progress of sports practice. Many schoolchildren who begin regular athletics classes at the Youth Sports School, universities, have to relearn the technique again, which hinders their further sports growth. Of course, much depends on the skill and dedication of the teacher of physical education. From the ability and desire to combine program material with classes in the school sports section. Only in this case, athletics will bring undoubted benefits to the health of schoolchildren and will make it possible to popularize this exciting sport more widely. The methodological manual was discussed at a meeting of the Department of Sportsmanship of KSU (minutes dated). Approved by the Methodological Council of the University (minutes dated). Recommended for publication by the Academic Council of KhSU (protocol dated). Compiled by: Bevzyuk V.S. Kutsegub S.I. Candidate of Biological Sciences, Associate Professor, Master of Sports. Senior Lecturer of the Department of Sportsmanship, Master of Sports. Reviewers: Grabovsky Yu.A. Malyarenko I.V. Head of the Department of Sportsmanship, Candidate of Pedagogical Sciences, Associate Professor. Head of the Department of Theory and Methods of Physical Education, Candidate of Sciences in Physical Education and Sports, Associate Professor.

3 INTRODUCTION The ancient Greek word "athletics" in translation means "struggle, exercise". In ancient times, athletes were called those who competed in strength and agility. Currently, athletes are called well physically developed and strong people. The name "athletics" is conditional and is based on the external impression of the ease of performing exercises. Athletics combines several types of exercises: walking, running, jumping, throwing and all-around. Each type of athletics has its own characteristics and develops certain psychophysical qualities and skills. Walking is an excellent endurance exercise and is an auxiliary exercise in the training of runners. The effect of walking on the body is easily regulated, the total load can be moderate and very high. Walking is useful as a hygiene exercise for people of all ages. Race walking competitions are held on the tracks of the stadium, on ordinary roads from 3 to 50 km. Running is a simple and natural form of transportation, the most common form of exercise and is included in many sports. Running helps to strengthen the whole body, develops speed and endurance. In athletics, there are: a) smooth running; b) with obstacles; c) relay race; d) running in natural conditions (cross). Jumping, as a way to overcome obstacles, is characterized by short-term, but maximum neuromuscular efforts. Jumping strengthens the whole muscular system and especially the muscles of the legs, abdomen, back. Jumping develops speed and agility. Track and field jumps are divided into two types: 1) jumping over a vertical obstacle (high jump, pole vault); 2) jumping over a horizontal obstacle (long jump, triple jump).

4 Throwing exercises in pushing and throwing projectiles at a distance. Throwing also has a positive effect on strengthening the muscles of the whole body, and especially the arms, abdomen, back, and legs. Throwing develops strength, speed, agility and accuracy. Depending on the method of execution, athletics throwing is performed: 1) with a throw from behind the head (spear, grenade); 2) with rotation (disk, hammer, core); 3) push (core). All-around is a complex of various exercises (running, jumping, throwing) that perfectly affects the physical development of a person. All-around helps to develop all the basic psychophysical qualities to a greater extent than with the help of any one type of athletics. Athletics exercises have a health value. Classes are held in the air, exercises affect all muscle groups: they strengthen the motor apparatus, improve the activity of the respiratory organs, and the cardiovascular system. Thus, with the help of athletics exercises, the problems of harmonic, versatile physical development person. Athletics is of great importance for the formation of a growing organism, the physical education of the younger generation. The educational value lies in the fact that athletics exercises form the character, temper the will of a person, teach him not to be afraid of difficulties, but to overcome them boldly. Athletics in a team, participation in team competition fosters a sense of collectivism, responsibility for the task assigned. Useful skills and knowledge are acquired in the field of building and planning classes, observing the correct regimen, hygiene, and nutrition.

5 The history of the development of athletics Walking, running, jumping, throwing various projectiles (spears, stones, and other hunting tools) have been an integral part of people's lives since ancient times. Naturally, they became the basis for competitions in speed, strength, agility and endurance. Archaeological finds of vases, medallions, coins, sculptures help to imagine today how the ancient Greeks, and later the Romans, held competitions, which are now called athletics. The ancient Greeks called all physical exercises athletics and divided it into “light” and “heavy”. They referred to “easy” as running, jumping, throwing, archery, swimming and some other exercises that develop dexterity, speed, and endurance. Wrestling, fisticuffs, and in general all exercises that developed strength, the Greeks attributed to weightlifting. The name "athletics" today is rather conditional. After all, it is difficult to call, for example, ultra-long distance running or hammer throwing "light" physical exercises. The official beginning of the formation and development of track and field exercises can be considered the 1st Olympic Games of Ancient Greece, which were held in 776 BC. These holidays of friendship and peace were held every 4 years. On I Olympic Games ah, athletes competed only in running (dromos) at a distance of 1 stage (192.27 cm). From 724 BC to the O.I. 2-stage running (diaulos) was included. After 4 years, the first long-distance race (dolichos) 4714.5 m was held, and from 708 BC. began to hold a competition in pentathlon (pentathlon), which included running in 1 stage, long jump, discus and javelin throwing, wrestling. In running at the start, a special plate (balbis) was used to support the legs. The run began on a signal. And there was a penalty for false starts.

6 Competitions in long jumps were held in a somewhat peculiar way. The participants made a run, as in our time, but they jumped holding dumbbells in their hands, which, in their opinion, strengthened the action of the swing with their arms and ensured stability when landing. Discus throwing was carried out from a place from a small elevation, and javelin throwing, according to some data, was carried out at a set target, according to other data - at a distance. Unfortunately, the results in throwing have not reached our times. Among the famous athletes of antiquity, Leonidas of Rados achieved the greatest fame. He was crowned with an olive wreath 12 times. Of the long-distance runners, the sportsman Lalas is called the winner of the Olympic Games of 440 BC, who, after the finish, fell dead from overexertion. The winners of the Olympic Games of that time were awarded an olive wreath, and often released from state duties. The athlete the winner received a lifetime pension, bonuses. In Olympia, statues were erected to the winners, feasts were held, poets composed laudatory odes, etc. Modern athletics, earlier than in other countries, began to be cultivated in England. Back in 1837, running competitions over a distance of about 2 km were held here. The participants of this competition were students of Rugby College. Competitions are soon organized at the colleges of Eton, Oxford, Cambridge, and London. A little later, the competition program included sprinting, hurdles and weight throwing, from 1851 long and high jumps from a run, and from 1864 hammer throwing and shot put. A new stage in the development of athletics began with the annual competition between the universities of Oxford and Cambridge. In 1865, the London Athletic Club was founded, which holds the first national athletics championships. In 1880, an amateur athletics association was founded in England, which received the rights of the supreme body for athletics within the British Empire, as well as in its

7 colonies. In the USA, the first athletic club appeared in New York in 1868. But, perhaps, universities became the center of the development of athletics in America in those years. In the years Athletics as an independent sport is beginning to be cultivated in almost all European countries. The revival in 1896 of the modern Olympic Games had a great influence on the development of athletics throughout the world. The program of the Games of the First Olympiad in Athens (1896) included 12 types of athletics competitions, and in 1996 (Atlanta) athletes competed for 44 sets of awards (this is more than in any sport). Competitions for women at the Olympic Games were included in 1928 (5 types), and at the 1996 Games, women competed in 20 types, and already at the Summer World Championships (1999) and the Sydney Olympics, women took part in jumping competitions from sixth and hammer throw. The official date of birth of athletics in Russia is considered to be 1888. That summer, a group of young people vacationing in the dacha town of Tyarlevo near St. Petersburg created a jogging circle, and on August 6 of that year they held their first running competition. Money for the organization of the competition, for memorable prizes was collected by subscription. The following year, the circle adopted the name "Society of Runners", and since 1893 - "Petersburg Circle of Sports Fans". The members of the circle began jogging in early spring on Petrovsky Island, and with the onset of summer in Tyarlevo. The competition program is supplemented in 1893 by long jumps from a running start, from 1895 by shot put, high jumps, hurdles and steeple chases (steeplechase). A little later, there are competitions in cross-country and pole vaulting, discus throwing and javelin throwing. in the program of the big sports festival, organized by a circle in 1895, which, thanks to free admission, was attended by about spectators, in addition to cycling races, running at different distances, running long jumps, hurdling, throwing a ball and

8 cast iron core. The circle became the center for the development of athletics in Russia. Here the first competition rules were developed, which received general recognition. In 1911, the All-Russian Union of Athletics Amateurs was created. At the insistence famous sportsman and journalist G. Duperron, who visited the Olympic Games in Paris in 1900, all competitions began to be held according to the metric system. In 1908, the circle built the first cinder track in Russia. As the members of the circle recalled, the most famous athletes performed there different countries H. Kolehmainen, A. Stenroos, J. Saaristo, E. Brundage. In the same place in 1908 the circle holds the first championship of Russia. In 1912, 47 Russian athletes took part in the Olympic Games in Stockholm for the first time. Unfortunately, this first performance was unsuccessful, the athletes of our team did not take any prizes. After that, the Russian Olympic Committee decided to hold the annual All-Russian Olympiads, which were supposed to contribute to the development of the sports movement in the country and the best preparation of Russian athletes for international competitions and, above all, for the Olympics. In 1913, the first All-Russian Olympiad, it was played for the first time marathon run and the women's athletics championship. The second All-Russian Olympiad took place in 1914 in Riga. The hero of this Olympics was a young runner from Moscow, Vasily Arkhipov. On the sandy track of the Riga hippodrome, he showed an outstanding result for that time in the 100 m 10.8. I must say that with the same result in 1912, the American sprinter R. Craig won the title of champion of the V Olympic Games. The outbreak of the First World War, then the revolution pushed back sports competitions for many years.

9 The true dawn of athletics came after the revolution. The first post-revolutionary athletics competition was a cross-country race held on May 7, 1918 in Moscow at a distance of 4.5 km. Victory with a score of 15.41 seconds. Muscovite Bocharov won. The first championship of the country in athletics was held in Moscow in 1922, 200 athletes from 16 cities and regions of the country participated. The following fact speaks about the state of sports at that time: at the individual championship of Moscow in athletics in 1921, one of the participants broke a spear, the competition had to be stopped, since there was no second spear in Moscow. In the year, Soviet athletes first appeared on the world stage. In 1923, international competitions between Soviet athletes and representatives of the Finnish Workers' Sports Union took place in Petrograd. start athletics was the first All-Union Spartakiad in 1928. 1280 people participated in the competition. 38 all-Union records were set. In the thirties, the results of our athletes begin to approach the best world achievements. In 1931, the TRP complex was introduced, which included cross-country and throwing. Gorinevsky played an important role in achieving high results among athletes, who scientifically substantiated the "Fundamentals of sports training"and helped start work on the creation of the Soviet school of athletics. Even then, he saw training as an important educational process. For the development of the methodology for training athletes, a great role was played by Birzin's chest "The Essence of Training", which shows the need for comprehensive physical development, sequences of learning processes, the pattern of development of strength, speed and endurance. How to avoid overtraining. In 1939, the results of runners, jumpers, throwers came close to the best world achievements. High results

10 were achieved by women. Nadezhda Dumbadze broke the world record in the discus throw. A new European record in pole vaulting was set by Nikolai Azolin 4, 30. In 1940, employees of the track and field athletics department of the Moscow-Leningrad Institute of Physical Education created the first track and field athletics textbook. According to the level of the best sports results in the world, athletes of the USSR from 28th place in 1925 in 1940 came to 5th place. The Second World War deprived the world of sports at the level of the European Championships, the World Championships, the Olympic Games. For the first time, Soviet athletes took part in the European Championship in 1946 in Norway. In 1947, the All-Union Athletics Section became a member of the International Athletics Federation. Two years later, Soviet athletes at the European Championships in Brussels won the largest number points for awards. In 1952, for the first time after the revolution of 1917, the USSR national team took part in the Olympic Games. The debut was successful: 2 gold, 10 silver and 7 bronze Olympic medals. And the first match of the USSR-USA in athletics, held in 1958 in Luzhniki, brought victory to our athletes (scoring points). Out of 18 match meetings, Soviet athletes won 14. Many outstanding results were shown by both Soviet and American athletes.

11 1. RACE WALKING 1.1. From the history of race walking Race walking was not included in the program of the ancient Olympic Games. But it is known that the athletes of ancient Greece used walking as a means of improving their physical abilities. In Europe, walking competitions began to be held in the 14th century, and in 1483 a 140 km competition was held along the route of Semur Otun Semur. It can be assumed that these were competitions in ordinary walking, and not in sports. The first official competition took place in England in 1866. In 1892, France hosted the first major international walking competition along the Paris Belfort route (496 km). In Russia, the first official race walking competitions were held on April 12, 1892 in St. Petersburg. In pre-revolutionary Russia, walking was not widespread. Competitions were held rarely and with a small number of participants. And the results of Russian runners were much worse than world achievements. After the revolution, competitions began to be held more often, in different cities, respectively, and sports achievements became higher. Improving the training methodology allowed Soviet runners to reach the forefront in the world. In 1954, M. Ukhov became the winner at the European Championship. At the XVI Olympiad in Melbourne, at a distance of 20 km, Soviet runners took the first three places (L. Spirin, L. Mikenas, B. Junk). Olympic champion in 1960 and 1968, bronze medalist in 1964, silver medalist of the 1972 Olympics, repeated champion of the USSR and Europe, V. Golubnichy was an outstanding runner of the 1990s. Between 1960 and 1986 Soviet athletes successfully

12 performed at the European and world championships (N. Smaga, V. Soldatenko, O. Barg, etc.) Analysis of the sports walking technique Walking is a cyclic locomotor movement. In all types of walking there is one and the same feature - the presence of a constant support. This feature distinguishes walking from running, where support and flight periods (flight phases) alternate. In walking, constant support on the ground is carried out either with one or at the same time with both legs. A double step (a step from the left and right foot) constitutes a cycle of movement. Each leg when walking is supporting and fly. The time during which the leg is the support of the body (reference time) is longer than the leg transfer time. This feature determines the two-support period in walking. The movement of the arms and legs in walking is strictly crossed. When walking, the pelvis moves along three axes: transverse, sagittal and vertical. When moving the leg forward, the pelvis descends towards this leg, and when repulsed by the leg, it turns in the hip joint of the supporting leg towards it. Of all the movements of the pelvis, its movement around the vertical axis is the most important, because it increases the length of the step (Fig. 1). Rice. 1. Race walking Achieving high results in race walking is unthinkable without mastering the correct and strong skill of this walk.

13 Going to the start, the runner must solve two problems: 1) go without violating the rules of the competition, i.e. not be disqualified; 2) and at the same time achieve certain indicators (results). By sports walking technique we mean coordinated movements that provide the most appropriate solutions to the motor task (walk correctly and quickly). Race walking has much in common with ordinary walking and at the same time differs from it in its great coordination complexity, efficiency and relative economy. The main characteristic differences of sports walking: a) high speed of movement; b) stride length exceeds 100 cm, and in some walkers it reaches cm; c) from the moment of landing of the leg on the ground to the moment of the vertical, the leg is straightened in the knee joint; d) significant movements of the pelvis around the vertical axis; e) active hand movements in the anteroposterior direction. In race walking, as in normal walking, there is an alternation of single-support and two-support positions. The duration of the two-support period is several times less than the duration of the one-leg support period and depends, first of all, on the walking speed. With an increase in speed, this ratio decreases, which leads to the disappearance of the double support and the appearance of the flight phase, i.e. to run Teaching the technique of sports walking Task 1. To teach the setting of the foot and the roll over the foot. Means: 1) walking in a straight line with the legs straightened at the knee joint, with a roll over the outer part of the foot.

14 Guidelines: hands perform movements as in normal walking. The speed of movement increases gradually due to the frequency of steps. Task 2. Master the movement of the pelvis around the vertical axis in combination with the movement of the legs. Means: 1) standing still, alternately transfer the weight of the body to the supporting leg with the knee of the free leg and pelvis forward; 2) walking in a straight line with a wide step with turns of the pelvis around the vertical axis; 3) walking (as in exercise 1) with the setting of the right foot to the left, and the left to the right of the midline; 4) walking with the “flashing” of the lower leg towards the ground; 5) hand movements alternately forward-inward and back-outward; 6) race walking in a straight line in general; 7) slow athletic walking in a turn with the torso tilted towards the center of the circle. Guidelines: do not raise your knee high. Don't lift or tense your shoulders. Task 3. Master the technique of walking in a turn. Means: 1) performing the previous exercise, but at a fast pace; 2) walking at a fast pace in a circle with a diameter of m; 3) sports walking "snake" in an arc of 5-6 steps on the left side and on the right side in compliance with the rules of walking in a turn; 4) race walking on a turn with access to a straight line. Guidelines: when moving backward, the right hand is taken outward more than when walking in a straight line. Improve the transition from walking on a turn to a straight line. Task 4. Teach the technique of walking on an inclined path. Means: 1) sports walking in a straight line with the entrance to the turn; 2) sports walking up with the torso forward and with an increase

15 bending of the arms than when walking on a horizontal plane; 3) sports walking from a mountain with a deviation of the body back and with a greater bending of the arms than when walking on a horizontal surface. Methodical instructions: to improve the transition from walking in a straight line into a turn. Reduce the length of steps, but increase their frequency. Task 5. Improving the technique of race walking. Means: 1) race walking in segments of m with an average competitive speed; 2) sports walking lasting from 1 to 2 hours at a speed of 8-9 minutes. for 1 km distance; 3) race walking on segments of m at a speed less than average; 4) race walking lasting from 1 to 1.5 hours with an increase in speed on segments of m to the average competitive; 5) sports walking lasting from 2 to 4 hours at a speed of 7-8 minutes. for 1 km distance. Guidelines: rest segments are 1-1.5 times longer than acceleration segments. Exercises for the topic “Walking” Basic: 1. Walking in order to study technique and main phases. 2. Walking to improve technique in general. Leading: 1. Imitation of the setting of the foot. 2. Acceptance of position correct posture. 3. Walking along the separation with side and regular steps. 4. Walking on toes, heels, on the whole foot. 5. Walking with active work of the hands (hands take different positions). Preparatory:

16 1. Squats, leg swings. 2. Rotational movements with arms, shoulders. 3. Strengthening the muscles of the abdomen and lower back (in a standing position, in a hanging position on the gymnastic wall). To improve in technique: 1. Walking uphill, downhill and on the ground (for speed). 2. Walking, alternating with running. 3. Walking long distances (on a hike). 2. MIDDLE AND LONG DISTANCE RUN Middle and long distance running covers all competitive distances from 800 m to m (marathon run) inclusive. Middle-distance running includes running from 800 m to 3000 m, and long-distance running over 3000 m. Along with metric distances, they also run for miles (1 mile \u003d m). Medium and long distances also include distances in yards, widely cultivated in England, USA, Australia, New Zealand: 880 yards = 804.67 m but also for 7 stadia (1346 m), 12 stadia (4412.8 m). Thus, already in those ancient times, running was known not only for short, but also for medium and long distances. The origins of modern athletics in middle and long distance running should be sought in England. Already in the 18th century, professional runners performed here and were very popular. The first world record in the 800m, registered by the IAAF in 1912, belongs to an athlete from the USA, D. Meredith (1.51.9). Subsequently, the record was firmly taken over by representatives of New Zealand and

17 Australia. In 1962, the world record (1.44.3) was set by New Zealander P. Stell. World records for 1500 m previously belonged to representatives of European countries: the Finn P. Nuria (in 1924). In the 70s, European runners lost their championship in the 1500m race, losing it first to the Australian G. Elliot (in 1960), and then to the American D. Ryan (in 1967). Competitions in the 5000m and m were included in the program of the Olympic Games in 1912. After 1964, representatives of the African continent joined the world elite of middle and long distance runners. Olympic champions became our women. In the 800m in 1960 in Rome Olympic champion became L. Lysenko (2.04.3). At the Olympics in Munich, the Soviet athlete L. Bragina (4.01.4) won the world record and the victory in the 1500 m run. The Ukrainian record in the women's 800m belongs to N. Olizarenko (in 1980). In the 1500 m run, the record belongs to S. Popova (in 1980). Analysis of the technique of running for medium and long distances phases of muscle tension with phases of relaxation. In middle-distance running, the stride length can vary from 1 m 80 cm to 2 m 20 cm. For the convenience of analyzing technique, running for medium and long distances can be conditionally divided into four phases: 1. Start and starting acceleration. 2. Distance running.

18 3. Running around the turn. 4. Finishing. Start and start Competitive running starts from the start; in running for medium and long distances, as a rule, a high start is used. At the command "Start!" the runner stands in front of the starting line so that the jogging foot is on the starting line, and the other is half a step back. In this case, the torso must be moved forward, legs bent. The position should be stable and comfortable. Hands take up a running position: the hand opposite to the exposed leg is brought forward. The runner's gaze is directed somewhat forward to the track. After a shot or the command "March!" the athlete starts running, trying to take a place at the curb. From the start, he runs in an inclined position with acceleration and, gradually straightening up, moves on to a more uniform run over the distance. Distance running. Distance running is performed with a swing step with a relatively constant length and frequency of steps. The length and frequency of steps depends on the individual characteristics of the runner, his height, leg length, etc. good technique distance running is characterized by the following main features: the body is slightly tilted forward; shoulders are slightly turned; in the lower back there is a slight natural deflection, which ensures the removal of the pelvis forward; head held straight; chin down; the muscles of the face and neck are not tense. The feet are placed on the ground in such a way that when they touch the ground, the heel is almost perpendicular under the knee. Setting the foot on the ground depends on the speed of running and stride length. The middle distance runner places the foot on the ground initially with the outer edge of the forefoot and then touches the ground with the entire foot. As the distance lengthens, the runner places the foot flatter on the ground.

19 When taking off, the leg is fully extended. The correct take-off angle in middle-distance running is about 50. Turning running. When passing the turn, the runner leans slightly to the left, the movements of the left hand become less intense, and the right hand more intense. The toe of the right foot is placed more inward, and the elbow of the right hand is retracted to the side. When entering a turn, inexperienced runners often make the typical mistake of running away from the curb, thereby lengthening their path. Finishing. Running for medium and long distances almost always ends with a finishing throw. Its length may be different. On average, it is m. During the finish, the running technique changes: the forward tilt of the torso increases, the arm movements become more energetic, the repulsion and swing of the free leg are stronger. After crossing the finish line, the runner does not stop abruptly, but switches to a slow run, then to walking, in order to gradually bring the body into a relatively calm state. Means: 1) explanation of new moments of running in the stadium (running direction, lane length, running speed); 2) demonstration of running on segments of 100, 200, 400 m by a teacher or a qualified runner. Demonstration and analysis of films and posters on running technique; 3) performance by those involved in jogging on segments of m. Methodological instructions: the teacher in the process of running reveals the individual characteristics of the students and at the same time points out the most gross mistakes.

20 Task 2. To teach running in a straight line with a uniform and variable speed. Means: 1) repeated runs of meter segments with acceleration (it is necessary to monitor the smooth increase in speed); 2) when re-running with acceleration, those involved should try to maintain the gained speed, but if tension appears, reduce it; 3) to master the skill of switching from slow running to fast running, jerks are used on command during acceleration; 4) completes the study of the technique of running along the distance, fast running with acceleration by m with the inclusion of "free running". Guidelines: when teaching, the teacher must take into account the basic requirements for the running technique: straightness of the direction, full extension of the push leg in combination with the extension of the thigh of the fly leg forward, overrunning of the lower leg of the fly leg at the moment of the vertical, free and energetic work of the hands, the direct position of the torso and head, quick and soft setting of the foot on the ground from the front. In the learning process, attention should be paid to the correct implementation of these basic elements. Task 3. Teach the technique of running in a turn. Means: 1) jogging around the turn on the track of the stadium; 2) jogging in a circle of various radii; 3) jogging on a turn with access to a straight line; 4) jogging with an entrance from a straight line into a turn; 5) switching and free play. Methodical instructions: when performing these runs, it is necessary to pay attention to the slope towards the turn and to the fact that the hand farthest from the turn works wider and more to the side (as if across). The foot should be turned with the toe in the direction of the turn, and the leg farthest from the turn should be turned inward more. When running into a straight line after a turn, pay attention to

21 free, sweeping run ("free run") while maintaining the gained speed. Having mastered the free and correct running along the distance (in a straight line and in a turn), you should proceed to the study of the start technique. Task 4. Teach high start technique Means: 1) demonstration of running from a high start; 2) study of starting positions, execution of the commands “To the start!”, “March!” and starting acceleration; 3) a high start performed by one athlete on a straight line and a turn; 4) a high start performed by a group on a straight line and a turn; 5) running in slope with acceleration. Guidelines: the study of the starting positions should be carried out by the entire group of athletes at once, paying attention to the position in which the athletes are on the command “To the start!”. Athletes must stand steadily and start running from a comfortable position. To do this, pauses between commands can be specially lengthened. The first starts should not be performed in full force. To create an idea of ​​​​running and tilting, you can offer those involved to run while standing in place at an emphasis on a barrier or wall, at a distance of 1.5-2 steps from the support. For a more emotional conduct of classes during the training in technique, it is desirable to use a relay race. 3. SHORT DISTANCES From the history of sprinting Sprinting is the oldest form of track and field athletics. So at the ancient Olympics, athletes competed in the race for one stage (192.27 m). In modern times, the first sprint competition was held in England in 1860. The distance was 100 yards (91.4 m).

22 The first official world record holder in the 100m was the American D. Lippincott 10.6 (1912). He showed this result in the semi-final at the Olympics in Stockholm. In 1930, Canadian Percy Williams shows 10.3 seconds at the shortest distance. The great American athlete Jesse Owens in 1936 brings the world record in the 100 meters to 10.2 seconds. This record lasted until 1956 and was improved by his compatriot Willy Williams (10.1 sec.). At the Olympic Games in Mexico City (1968), a world record for electronic timing of 9.95 seconds was registered. This result was shown by the American James Hines, who, according to manual timing, had a result of 9.9 seconds. World records in the 200 m track with a full (100-meter) turn have been recorded since 1951. The first official record holder at this distance was the American Andrew Stanfield (20.6 sec.). In 1966, Tommy Sly shows the result of 20.0 seconds. He also at the Olympic Games in Mexico City (1968) brings the world record to sec. Only after 11 years this result can be surpassed by the Italian Pietro Mennea (19.72 sec.). In 1928, women's sprint (100 m) was included in the program of the Olympic Games for the first time. The result of the American winner E. Robinson was 12.2 seconds. In 20 years women's program replenished with a new distance of 200 m, and since 1964, athletes began to perform at a distance of 400 m. The European Championship in 1969 was the beginning of the success of Ukrainian athletes. V. Borzov became the champion of Europe. He successfully performed in meetings with the strongest American and European sprinters. He was European champion in 1969, 1971, 1974. At the Olympic Games in Munich (1972), V. Borzov wins the 100 and 200 m race. Analysis of sprinting technique

23 Short-distance running is a typical speed exercise, which is characterized by the performance of short-term work of maximum power. In sprinting, athletes of various heights and physiques achieve success, but they are well physically developed, strong and fast. Short-distance running for men and women includes 100, 200 and 400 m runs, as well as 4x100 m and 4x400 m relay races. start to finish, are one holistic and inseparable exercise, which is based on the athlete's desire to "come" to the finish line first in the shortest possible time. For the convenience of analyzing running technique, it can be conditionally divided into four phases: 1) start; 2) starting acceleration; 3) distance running; 4) finish. Start A good start instills confidence in the athlete, and this is the first step to success. For a successful start, the runner must take a comfortable position, favorable for the start of the run. For this purpose, a starting machine or pads are used. They provide firm support for pushing off, stability of foot placement and angles of inclination of the supporting platforms (Fig. 2). Rice. 2. Starting machine (a) and pads (b)

24 The starting point should be considered a distance of one and a half feet from the start line and between the blocks. In the location of the starting blocks, three main options can be distinguished (Fig. 3). Rice. 3. Location of the starting blocks 1. The “normal” front block is set 1-1.5 feet from the starting line, the back block is set at a shin distance (about 2 feet) from the front block. 2. "Stretched" distance between the blocks is reduced to 1 foot, the distance from the starting line to the front block is about 2 feet of the athlete. 3. The "close" distance between the blocks is the same as with the "stretched" start, but the distance from the starting line to the front block is 1-1.5 of the athlete's foot length. In each individual case, the athlete finds his starting position, and if this gives him confidence, the benefit is double. The choice of one or another variant of the arrangement of the blocks is determined primarily by the individuality of the athlete. Growth, limb length, leg strength, and speed play a leading role in this. In the process of improvement, the arrangement of the pads may change. This is considered the best

25 option, in which the athlete feels relaxed and can instantly develop greater speed after the signal. At the command "Start!" the runner takes the starting position: crouching, he rests his palms on the track in front of the starting line, then sets the fly leg on the block standing behind, and then on the push leg standing in front of the block, while lowering himself to the knee of the fly leg. Hands rest in front of the start line. The fingers form an elastic arch between the thumb and the rest of the closed fingers. The push leg firmly rests the foot on the block, swinging only with fingers to the lower edge of the block. Elbows are straightened, hands are shoulder-width apart. The back is straight, relaxed. The head is held straight in relation to the body. The weight of the body is evenly distributed between the arms, the foot of the push leg and the knee of the fly leg. At the command "Attention!" the runner slightly straightens the legs, separates the knee of the fly leg from the track, moves the torso up and forward until the pelvis takes a position slightly above shoulder level (10-20 cm). At the same time, the weight of the body is distributed between the arms and the pushing leg, but in such a way that the projection of the MCMT on the track does not reach the starting line by cm. The feet of both legs rest firmly against the solid support of the blocks with their entire surface. The head is held straight, does not fall down and does not throw back. For a rectilinear initial movement, it is necessary to bring the knees together, and the heels located on the blocks should be slightly spread apart. The position of the runner, adopted by the command "Attention!" should not be overly tense and constrained. All attention must be focused on the shot, and not on the movement that needs to be done after it sounds. The movement from the start after the signal must be reflexively connected with the shot. The signal for the start of the run forces the athlete to make an energetic, but free step from behind with his standing foot forward at lightning speed. The foot is carried low over the track. The forward leg picks up the movement created by the swing leg and completes

26 push force from the front pad. The arms are bent at the elbows and move back and forth (Fig. 4). Fig. 4. Starting from a low start. This allows you to put the foot on the track from top to bottom. The foot is placed, albeit quickly, but gently. When the foot is firmly planted on the track, the repulsion turns out to be directed upwards and there is an incomplete hit in the push. The feet on the first steps should not rise high above the track. The setting of the foot occurs slightly behind the projection of the CMCT. This allows you to improve your running speed. Starting acceleration The first athlete performs starting acceleration, trying to gain maximum speed. This is achieved by the correct and rapid implementation of the first steps from the start. The first step ends with the full extension of the leg standing on the front block, and at the same time lifting the thigh of the other leg. The rational technique of the starting run is characterized by a significant torso tilt forward at the beginning of the run, and with an increase in speed and a decrease in the amount of acceleration, the slope decreases and the running technique gradually approaches the distance running technique. The speed of running in the starting acceleration increases

27 by lengthening the steps at a certain pace. Of great importance is the vigorous movement of the hands back and forth. In the starting run, they are performed with a large amplitude due to the wide span of the hips in the first steps from the start. The feet in the starting acceleration are placed somewhat wider than in the distance run. With increasing speed, the legs are placed closer to the midline. Distance running By the end of the starting acceleration and upon reaching the highest speed, the runner's torso straightens and has a slight forward inclination (75-80). The foot is placed on the track elastically, with the front part of the foot directed towards the ground. This movement creates preliminary tension in the muscles of the foot and lower leg, preceding the depreciation phase. It should be noted that this technical detail is typical for all the strongest sprinters and is in many ways a sign of rational running technique. The lower leg is nearly vertical on landing. In the depreciation phase, the runner descends on the entire foot (for qualified sprinters, the full lowering of the entire foot does not occur). The straightening of the supporting leg occurs at the moment when the thigh of the fly leg is raised high enough. The repulsion ends with the extension of the supporting leg at the knee and ankle joints. In the flight phase there is an active reduction of the hips (Fig. 5). Bringing the leg forward and up, and then quickly lowering it provides the optimal length and pace of steps. The frequency of movements of the legs and arms is interconnected. Cross-coordination helps increase cadence by increasing arm movement.

28 Fig. 5. Distance running Finishing Finishing consists in crossing a vertical plane passing through the finish line. The winner is the athlete who first touches with his torso a ribbon stretched at chest height above the line marking the end of the distance. There are two ways to finish: the first way is the "chest throw" when the runner makes a sharp forward tilt with his chest, moving his arms back; the second way is when the runner, leaning forward, simultaneously turns sideways to the finish line so as to touch it with his shoulder. Both finishing methods are almost the same. Runners who are not proficient in finishing throw technique are advised to run the finish line at full speed. Running for 2 0 0, m. Running for 200 and 400 meters differs from running for 100 meters by the location of the start and the passage of the beginning of the distance along the turn of the track. Starting blocks are installed at the outer edge of the track tangent to the turn, which makes it possible to run the initial segment in a straight line.

29 When running along a turn, the runner deviates with his whole body inward, otherwise he will be carried to the side by the centrifugal force created when running along a curve. Increasing the tilt of the body to the left should be gradual. To reduce the distance run when running on the turn of the foot, you need to put it closer to the curb, turning them to the left. The movement of the right hand is more inward, and left hand a few outside. Shoulders turn to the left. As you exit the turn onto a straight line, the inclination of the body gradually decreases, and at the moment you enter the straight line, the body straightens. Teaching the technique of running short distances Task 1. Teach the correct repulsion. Means: 1) running with straight knees, pushing off with the foot; 2) running in jumps with active extension of the thigh of the fly leg forward and pushing forward; 3) running in place with raising the hip and bending the lower leg; 4) running with shortened steps ahead of the push, extending the swing leg and raising the lower leg at the moment of the vertical; 5) running uphill (perform as exercise 4). Methodical instructions: the number of repetitions can be different. It depends on how soon the one who practices learns these exercises. Task 2. Teach free running along the distance. Means: 1) running from the mountain by inertia; 2) running segments m in a straight line, followed by running by inertia; 3) running in a straight line on segments of m with a change in the pace of running at a distance. Guidelines: all running exercises first performed by each individually, then by a group. Perform exercises slowly, finish as soon as excessive tension, stiffness appears. Task 3. Teach running in a turn.

30 Means: 1) running around the turn clockwise and against it with the torso tilted in the direction of the turn; 2) running in a circle with a radius of m (perform as exercise 1); 3) running along a turn in segments of m with a change in the pace of running; 4) running along a turn with access to a straight line; 5) running in a straight line with the entrance to the turn. Guidelines: reduce the turning radius only after mastering the technique of running on a large radius turn. With the entrance to the turn, learn to tilt towards the center of the turn, leveling the occurrence of centrifugal force. The number of repetitions depending on preparedness. Task 4. Teach running from a low start. Means: 1) run with acceleration from a high start; 2) run with acceleration from a semi-low start; 3) execution of the command "Start!", "Attention!" with the next run-out without the “March!” command; 4) running from a low start uphill; 5) running segments from a low start, keeping the slope during the run; 6) running for 30 m from a low start according to the marks, maintaining the optimal slope during the run; 7) running from a low start along the marks through stuffed balls installed between them; 8) running segments of 30, 40, 60 m from a low start on command, followed by running by inertia; 9) running segments of 40 and 60 m from a low start on the turn. Guidelines: if the runner straightens up prematurely from the first steps of the start, it is necessary to increase the distance from the blocks to the starting line or install an inclined rail at the start that limits the rise of premature rise. Shot starts are applied after mastering the correct movements. Pay attention to the ability to move from running at maximum speed to free running without losing speed. Runner Exercises

31 S e c cial ex ercise s 1. Running with high hips. 2. Minching run. 3. Movement of the arms as when running from the SP. legs apart, body tilted forward, arms bent at the elbows at a right angle. Perform hand movements at an average and fast pace in series of seconds. Focus on range of motion and relaxation shoulder joints. 4. Run in place with high hips and hands on the wall. Perform the exercise at an average and fast pace in series of seconds. Pay attention to the straightening of the supporting leg. 5. Running movements with the legs, lying on the back or in a stand on the shoulder blades. Perform movements at an average and fast pace for sec. Pay attention to range of motion. 6. Running with a high raising of the thigh and with the subsequent throwing out of the lower leg (stroke movement). 7. Running on your heels. 8. Jumping run from foot to foot, pushing forward and upward. Pay attention to the full extension of the pushing leg. 9. Running downhill with maximum frequency and increasing speed. 10. Running (15-30 m) from various i.p. lying, sitting, kneeling, etc. 11. Running backwards. 12. Running with acceleration on the move for a while. 13. Running in the wind. 14. Running for the leader. 15. Running around the turn. 16. Running in a straight line

32 1. Walking on toes with high hips. Pay attention to the straight body. 2. Running on marks. Marks at a distance of cm from one another (marks: lines; circles drawn with chalk; flags placed on the side, tennis balls, maces, gymnastic sticks, etc.). 3. Running in a straight line with the feet strictly on the line and parallel to it. 4. Running through objects (medicine balls, baton, snowballs). By changing the distance, the arrangement of objects and the speed of running, you can improve the rhythm and length of the running step. 5. Running with hands behind your back, with a gymnastic stick, jump rope and other items. The exercise is performed: a) holding the stick in the bends of the elbow joints behind the back; b) with a rope thrown over the neck; c) with hands behind the back. 6. Standing still, legs apart, with a slight tilt of the torso forward, imitation of hand movements when running, jumping rope. 7. Running with a high hip lift, holding the gymnastic stick at waist level and alternately touching the stick with your knees, with slow forward movement. 8. Running with throwing the lower leg back with alternately touching the buttocks with the heels, slowly moving forward. 9. Running downhill with a slight steepness (3-5) at a different pace. 10. Running uphill with a slight steepness (5-7) at a different pace. 11. Raising the hip, standing at the support. At the moment of lifting the fly leg, the supporting leg rises to the toe and fully straightens. 12. Running with possibly high raising of the hip and a large torso forward from a high start on segments

33 Relaxation exercises should be applied after performing special and lead-up exercises. 1. Shaking hands with lowering them down and bending forward from ip. standing, hands up. 2. Shaking the legs, bent at the knees, from I.P. lying on your back. 3. Shaking hands laid aside, from ip. legs apart, arms to the side. 4. Mahi with a relaxed leg back and forth with a jump on the toe of the other leg. 5. Shaking the leg, performing the movement in different planes, in I.p. standing on the other leg. 6. Relaxed hand movements back and forth from SP. standing one hand in front, the other behind. 7. Relaxed hand movements from SP. standing, arms crossed in front of the chest with their diversion to the sides. 8. Lowering the relaxed arms to the sides down with the torso tilted forward and cross movement of the arms in front of you. 9. Swinging movements with a relaxed leg forward and backward. 10. Shaking the legs raised up from the I.P. lying on your back. 11. Shaking the legs raised up from the ip. stand on the shoulder blades with the support of the torso with the hands. 12. Alternate jumps on one and the other leg with shaking of the free leg, torso and arms lowered down during the jump. 13. Turns of the body to the left and right (twisting) with relaxed movements of the arms back. 14. Shaking hands with the help of a partner holding his hand in a horizontal position (or holding a hand at the elbow joint in a vertical position). 15. Shaking the legs with the help of a partner (holding the ankle joint) from the I.P. lying on your back.

34 4. COMPETITION RULES IN ATHLETICS (GENERAL) 1 The old structure of the “Competition Rules in Athletics” has been revised to make it more attractive and understandable to the general public. All international athletics competitions are held under the IAAF Rules and this must be emphasized in promotional materials, programs and other publications. IAAF Rules apply to both men's and women's competitions. C h a n d J u d y One Competition Director One Manager (Chief Judge). One Technical Manager (Deputy chief referee for equipment). One Manager responsible for the room (meeting place). Jury of Appeal Panel of Jury One (or more) Track Referees. One (or more) Event Referees. One (or more) All-Around Referees. One (or more) Referees for events held outside the stadium. One Chief Judge and three (or more) Track Judges. One Chief Judge and three (or more) technical judges (jumping, throwing). 1 2001 IAAF Athletics Competition Rules

35 One Chief Judge and five (or more) judges for each of the race walking events that take place in the stadium. One Chief Judge and eight (or more) judges for each of the race walking events that take place outside the stadium. Other Race Walking Judges as required, including lap counters, warning card operators, etc. One Chief Judge and three (or more) Judges for Track events. One Chief Timekeeper and three (or more) timekeepers. One (or more) starter. One (or more) judges responsible for the return of athletes in case of false starts. One (or more) lap counter. One (or more) competition secretary. One (or more) competition commander. One (or more) wind speed measurement operator. One (or more) Photo Finish Chief Judge. One (or more) judge responsible for the room (place) for the gathering of participants. Additional judges One (or more) informants. One (or more) statistics. One advertising commissioner. One (or more) physician. If competitions are held for women, if possible, a female doctor should be appointed. D irector of competition

36 The Competition Director has the responsibility to plan the technical organization of the competition, to ensure that this plan is carried out and to solve in general all technical problems. With the help of the communication system, he is obliged to manage the provision of constant contact between the participants of the competition and all judges. Manager (Chief Referee) The Chief Referee is fully responsible for the correct conduct of the competition. He is obliged to check that all referees arrive at their places to perform their duties, appoint substitute referees (if necessary). The Chief Referee has the authority to suspend any referee who violates the Rules. Together with the commandant of the competition, he is obliged to ensure that only those people who need access to this area are in the center of the arena. Technical Manager (Deputy Chief Referee for Equipment) This referee is responsible for ensuring that lanes, runways, circles, arches technical landings, all equipment and implements were in accordance with the IAAF Rules. M e n e g e r re spon sible for the room (place) of the meeting o c In cooperation with the judges responsible for the gathering place, he is obliged to control the transition between the warm-up area and the competition area, to ensure that the athletes, after checking at the gathering place, are ready to start in their form. General Provisions Judges

37 1. The chief referee in running events and the chief judges in each technical event (jumping, throwing) must divide the duties among judges in separate events. Tracks and races finishing in lane 2. All judges must line up on the same side of the lane and determine the order in which the athletes finish. In all cases where they cannot agree, the matter is referred to the Referee for consideration and a final decision. Note: judges must be located at a distance of at least 5 m from the continuation of the finish line, they must be allocated a tower. Technical events (jumps and throws) 3. Judges are obliged to control the execution and registration of each attempt, to measure the result in each valid attempt in all technical events. In the high jump and pole vault, measurements are taken while the bar is stationary, especially when trying to set a record. Two judges (at least) must keep a record of all attempts, checking their records at the end of each lap. An individual referee must indicate the result of the attempt as “passed” or “failed” by raising a white or red flag, respectively. Judges on the course ( running types) 1. Judges on the course are assistants to the Referee, they do not have the right to make the final decision. 2. The Referee determines the location of the Judges on the course so that they can observe the competition from close range and in the event of a mistake or violation of the Rules by a participant, immediately send a written report to the Referee about this incident. 3. Any violation of the Rules must be indicated by raising a yellow flag. 4. A sufficient number of referees must be appointed for adequate control in the baton exchange areas.

38 Note: If the referee notices that an athlete is not running in his own lane or the baton is passed outside the transfer zone, he must immediately mark the place on the lane where the violation occurred, using some convenient material for this. Timekeepers / Judges and Photo Finishers 1. When manual timing is used, a sufficient number of timekeepers (one of whom is designated as chief) must be appointed, based on from the number of athletes who take part in the competition. The chief timekeeper distributes duties among the timekeepers. These timekeepers must insure the operation of the automated photo finish timing system. 2. When using an automated timing system, a Chief Photo Finish Judge and at least two Assistant Judges must be appointed. S t o r t e r i n d s o u n t i o n s o n s o n s o n s o n s o n o n 1. The starter must have complete control over the actions of the athletes who are on the start line. Before the signal "On the start!" the starter must make sure that the timekeepers, judges and the operator responsible for measuring the wind speed are ready to go. 2. The starter must position himself so that the entire group of runners has a narrow visual angle. In competitions using a low start, he must position himself in such a way that he is sure that all runners have fixed their positions before the shot is fired. 3. One (or more) referees must be assigned to assist the starter in charge of recovering athletes in case of false starts.

39 Assistant Starter 1. Assistant Starters must check that the athletes are running in their heat and that their numbers are correctly attached. 2. They must lead the athletes to their lanes or starting positions. When this is done, they give the starter a ready signal. 3. Assistant starters are responsible for the readiness of baton for athletes who run in the first leg of the relay. Announcer The announcer must provide the spectators with the names and numbers of the competitors in each event, as well as all relevant information about the composition of the heats. The results (place, time, altitude, distance, etc.) in each event must be reported as soon as possible after the information is received. At international competitions, this information is given in English and French. Official measurer The official measurer must check the accuracy of the markings, the accuracy of the location of equipment and inventory, and issue the necessary certificates to the Technical Manager before the start of the competition. For the purpose of control, he must have access to the plans and drawings of the stadium. Referees, Responsible Gathering Areas These referees must ensure that the athletes are dressed in national or club uniform approved by their national governing body. Make sure that the numbers on the clothes correspond to the entries in the start lists, so that shoes, quantity and

40 F I N I S T A R T the size of the studs, advertising on clothing and on the bags of the athletes complied with the IAAF Rules and Regulations, and no unauthorized items were brought into the competition area. 5. RULES FOR RUNNING COMPETITIONS 1. The length of a standard running track should be 400 m. The track consists of two uniform straights and two curves, the radii of which are equal. The inside of the path is fenced with a curb about 5 cm high and 5 cm wide. If a section of the edge must be temporarily removed for technical disciplines, its place is indicated by a white line 5 cm wide and plastic cones or flags with a minimum height of 20 cm, located at a distance of no more than 4 m from each other. 2. Measurements should be taken at a distance of 30 cm from the edge or, if there is no edge, then 20 cm from the line, which means inner part tracks (Fig. 6). Measurement lines for all others All white color lines 5 cm wide measurement Fig. 6. Interior view of the lane Inner edge of the curb 5 cm wide (min.) Measuring line for the inner lane 3. The running distance is measured from the edge of the start line furthest from the finish to the edge of the finish line closest to the start.

41 4. In all competitions up to and including 400m, each competitor must run in his own lane, the minimum width of which is 1.22m and the maximum width of 1.25m, marked with lines 5 cm wide. All lanes must be the same width. Starting blocks-blocks 1. Starting blocks-blocks are used at all competitions at distances up to 400 m inclusive (including at the first stage of the relay race 4x100 m and 4x400 m) and are not used at other distances. When placing starting blocks on the lane, the athlete must be aware that no part of them should go beyond the start line or into another lane. Starting blocks-blocks must be: - rigid in their design and not give preference to any of the athletes; - fixed on the track by a certain number of spikes. Starting block blocks should be quickly and easily removed from the track; - if an athlete uses his own starting blocks, they must comply with the Rules. Start 1. The start must be marked with a white line 5 cm wide. For all distances where competitions are held on a common track, the start line must be curved so that all runners start at the same distance from the finish line. 2. All competitions begin with the starter or approved starting device firing after the starter has satisfied himself that all competitors are in position. correct position and don't move. 3. At all international competitions, the starter gives the following commands in his state language:

42 - in running competitions up to 400 m inclusive (including relay races 4x100 m and 4x400 m) “To the start!”, “Attention!”, And when all the athletes responded to the command “Attention!”, Taking a stationary position, the starter produces a shot from a pistol or includes a starting device; - at distances over 400 m, the command “To the start!” Is given, and when the athletes froze, a shot is given. The competitor must not touch the ground with one or both hands. 4. If, for any reason, the starter is not satisfied with the readiness of the competitors for the start after all the athletes have taken their places, he must give the command that the runners leave their positions, and the starter's assistants line them up again on the start line. 5. At the command "To start!" and "Attention!" athletes must take the appropriate position and fix it. Failure to follow these commands is considered a false start. If an athlete after the command "To the start!" interferes with other competitors by creating noise or other obstructions, this may be considered a false start. 6. If the athlete starts moving before the starter fires or the starting device is engaged, this is considered a false start. 7. If the starter or referee responsible for the return of athletes considers that the start was made in violation of the Rules, he must return the athletes by firing a pistol. Running 1. The direction of running must be left-handed. Tracks are numbered from left to right, starting with the first track. 2. Regardless of who takes part in the competition, a runner or walker who pushes an opponent or interferes with him in any way is subject to disqualification.

43 3. In all races that are held in separate lanes, each participant must keep to his lane from start to finish. This also applies to relay races run in separate lanes. In the event that an athlete does not run in his own lane, he will be disqualified. 4. If an athlete pushes an opponent, forcing him to run out of his lane, and if in doing so the latter does not gain any real advantage, then the athlete will not be disqualified. If an athlete: a) runs at the finish line outside his own lane, or b) runs around a turn outside the outer line of his lane, without gaining a real advantage and without interfering with another competitor, he will also not be disqualified. 5. In competitions at a distance of 800 m, athletes run along their lanes to a line 5 cm wide, which runs across the entire track and is marked on each edge with a flag not less than 1.5 m high, located behind the track. Note: Athletes may run the 800m one or two in each lane, or they may be collectively started from the arc line. 6. An athlete after an unauthorized exit from the track or from the track will not be allowed to continue the competition. 7. Wind speed is measured from the moment the starter is fired at different time intervals depending on the distance 100 m 10 s 100 m s/b 13 s 110 m s/b 13 s At a distance of 200 m, wind speed is measured for 10 seconds from the moment when the leader runs to the finish line. 8. A device for measuring wind speed in cross-country events must be located at a distance of 50 m from the finish line. It should

44 be at a height of 1.22 m and at a distance of no more than two meters from the first track. Instruments for measuring wind speed must be certified by the relevant authorities. Finishes 1. The finish line must be marked with a white line 5 cm wide. 2. The competitor’s place at the finish line must be determined in the order in which the body (but not the head, neck, arm, leg, hand or foot) is “touched” a vertical plane drawn from the nearest edge of the finish line. 3. In competitions where the distance must be covered in a certain amount of time (one hour running, walking), the starter must fire a shot exactly one minute before the end of the competition to warn athletes and judges that the end of the competition is approaching. At the moment of the shot that signals the end of the competition, the judges specially appointed for that purpose must determine the place where each athlete in last time touched the track before the shot sounded or at the moment of the shot. The distance covered by this time is fixed to the nearest meter. Timing 1. Two methods of timing are officially recognized: - manual timing; - Fully automated timing with a photo finish system. 2. The timekeepers must be positioned along the finish line outside the lane, if possible at a distance of 5 m from the outer lane. So that all timekeepers can clearly see the finish line, they make a platform with an elevation.

45 3. Timekeepers use either a chronometer or an electronic stopwatch with digital indications and manual control. 4. The time of all athletes who finished is recorded. In addition, where possible, the time of each lap for races of 800m or more and the time per kilometer in competitions of 3000m or more should be recorded. 5. The countdown starts from the moment the flash or smoke appears after the starting pistol is fired until the moment when any part of the body does not touch the finish line. 6. The time of the winners of each race is recorded by three timekeepers. 7. Each timekeeper is obliged to work independently, without showing his chronometer, without discussing the time recorded by his chronometer with other judges. He is obliged to record his time on an official card and, having signed it, to hand it over to the chief timekeeper. 8. In all lane competitions, manual timing shall round up the time to the nearest 1/10th of a second. In running competitions held outside the stadium, the time is rounded up to the nearest whole second. For example, in a marathon, a time of 2:10.45.3 is rounded up to 2: If the chronometer hands stop between two time lines, the greater time is recorded. 9. If the time of two out of three timekeepers is the same, but the third one is different, then the official time is considered to be the time recorded by the two timekeepers. If all three timekeepers show different times, then the average time is considered official. If the same result is recorded, then the athletes who showed it get into the next round of competition. If this is not practicable, a lottery must be held to determine the competitor(s) who will advance to the next round of the competition.

46 To determine the first place in the final in case of equality of results, the Referee has the right to decide on the organization of a new race for athletes with the same result. If he decides that this is not appropriate, the previous result remains (all athletes are awarded first place). When determining subsequent places, all athletes who have shown the same result receive a higher place. 6. RELAY RUN Relay race is a team type of athletics competition, which can be held both on the tracks of the stadium and on the streets of cities, highways, on the tracks of parks, on the ground. Sprinters usually compete in 4x100m and 4x400m relay races. Middle-distance runners compete in 3-4x800m, 10x1000m, 4x1500m relay races. mixed relays are held at distances of m or m. The program of the Olympic Games and other major international competitions includes 4x100 and 4x400 m relay races for men and women. The rules of the competition introduced a 20-meter transfer zone, where athletes take the baton from their partner not from a place, as it was before, but from a running start. Currently, the baton receiver can start the run-up 10m before the handover zone, but the actual handover only takes place in the 20m zone. For the first time, competitions in the 4x100 and 4x400 m relay races were included in the program of the Olympic Games in 1912. The victory was then won by the teams of Great Britain (42.4) and the USA (3.16.7). Successfully

47 performed in the relay race and Soviet runners. At the Olympic Games in 1956, 1960 and 1972 they were silver medalists in the 4x100 m relay races, at the 1980 Olympic Games the winners in both relay races, and at the 1988 Olympic Games in Seoul they became the first in the 4x100 m relay race. The women's 4x100 m relay race was included in the program of the Olympic Games in 1928. Team Canada won (48.4). The first official record of Soviet athletes in the 4x100 relay (57.9) was set in 1923. In 1953 and in 1956, our athletes held world records in the 4x100 m relay race. At present, the Ukrainian record in the 4x100 m relay race for men is (years), for women (years). each team runs in its own lane. In the 4x400 m relay race, the first stage of the team runs along their lanes, and starting from the second stage, the athletes run the first turn along their lanes, and then move to the common lane. At the first stage, the run begins with a low start. The runner holds the baton in his right hand, squeezing its end with three fingers, and index fingers rests on the ground at the starting line. For the transfer of the baton, a 20-meter zone is established, marked 10 m before the end of one stage and 10 m ahead from the beginning of another stage. The baton receiver has the right to start the run-up 10 m before the start of the transfer zone. This allows you to achieve a higher speed in the initial period of the next stage. In the 4x100 m relay race, 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 to the curb as possible. The waiting second runner stands closer to the outer edge of the track and takes the baton with his left hand, running his second stage on the right

48 to the side of the track, and passes the baton with his left hand to the right hand of the participant of the third stage, running along the left side of the track. The fourth participant runs along right side paths and takes the stick with his left hand. The participant receiving the baton in the second stage takes a low start position with support on one hand. Runners of the second and fourth stages stand at the outer edge of the track, leaning on it right hand and slightly turning the shoulders to the left. The runner in the third stage leans on the surface of the treadmill with his left hand, respectively turning his shoulders to the right. The distance between the runners during the transfer of the baton is equal to the length of the arm pulled back (1-1.3 m). A runner approaching the receiver of the baton gives any sound signal. Hearing him, the athlete running in front immediately takes his hand back. In this case, the transfer of the baton, as a rule, is carried out by moving the hand from the bottom up. The transmitter extends his hand forward and, moving from bottom to front and slightly up, accurately puts the baton into the receiver's hand. For the accuracy of the transfer of the baton, it is important to determine the moment the receiver starts running. To do this, a control mark is made at some distance in front of the transmission zone. At the moment when the passing athlete reaches the control mark, the receiving athlete starts running Teaching Relay Running Techniques Task 1. Create an idea of ​​the relay running technique. Means: 1) provide information about the types of relay race; 2) explain and show the technique of passing the baton in the 20-meter zone; 3) show the film loop of the transfer of the baton by the strongest runners.

49 Task 2. Teach the technique of passing the baton. Means: 1) with the help of explanation and demonstration, create an idea of ​​how to pass the baton; 2) passing the baton with the right and left hands, standing still; 3) Transfer of the baton at the signal of the teacher and when moving in steps; 4) passing the baton at the signal of the teacher during slow and then fast running. Task 3. Teach the start of the runner who takes the relay. Means: 1) start in a straight line from a position based on one hand; 2) start on a separate track at a turn (when entering a straight line) with support on one hand; 3) start on a separate track at the moment the transferor reaches the control mark. Guidelines: when teaching the technique of starting on the lane in the transfer zone, make sure that the receiver runs at the outer line of the lane on the 2nd and 4th stages and at the outer line on the 3rd stage. Task 4. Achieve the correct transfer of the baton at maximum speed. Means: 1) transfer of the baton at maximum speed in the transfer zone; 2) set individual control marks for the start of the run for the host; 3) full-distance team relay race with the participation of two or more teams. Methodical instructions: the technique of passing the baton is improved when running with 1/2-3/4 intensity. 7. RELAY COMPETITION RULES 1. Lines 5 cm wide are drawn across the track to mark the distances of the legs and define the baton handover area.

50 2. Each transfer zone shall be 20 m long, centered in the middle of this zone. They begin and end at the edges of the lines closest to the start line in the direction of running. 3. The 4x100m and 4x200m relay races run entirely in separate lanes, while in the 4x400m relay race the first lap and part of the second lap up to the first turn line the runners must run in separate lanes. Then they can go to a common track. 4. In the 4x100m and 4x200m relays, team members, with the exception of the first runner, may start running no more than 10m before the start of the baton handover zone. 5. In the 4x400m relay, in the first and last legs it is not allowed to start running outside his take-over zone and he starts running in that corridor. Note: in the 4x200m and 4x400m relay races, when no more than three teams start, it is recommended to run only the first turn of the first lap in separate lanes. 6. The baton is a solid, smooth, empty tube made of wood, metal, or other hard material. The length of the stick is cm. Its weight is at least 50 gr., And the circumference is mm. The stick is painted in such a color that it can be seen during the competition. 7. Throughout the run, the baton must be held in hand. If she fell, then the athlete who dropped the stick should pick it up. He may step off the track to pick it up, provided he does not shorten the distance in doing so. If this procedure is performed correctly and no injury is caused to the athlete of the other team, the fall of the baton will not result in disqualification. 8. In all types of relay races, the baton must be passed only in a special area. The passing of the baton begins the moment the receiving runner touches it. In the transfer zone, only the position of the baton is decisive, and not the body or limbs of the athletes.

51 9. After passing the baton, athletes must remain in their lanes or in the area until the lane is clear so as not to interfere with other participants. If an athlete deliberately interferes with a member of the other team by occupying someone else's lane at the finish segment of his stage, his team is disqualified. 10. Obtaining an advantage by pushing an athlete of "their" team, or other similar actions, leads to disqualification. 11. If a relay team has started in a competition, only two athletes may be substituted for the following events. A replacement in a relay team can only be made from among the athletes already entered for this or another event. 12. If an athlete who started in the previous round has been replaced by a substitute, he can no longer return to the team. 8. HARDER RUN 8.1. From the history of hurdling The first competition in hurdling dates back to 1837, and the first recorded record dates back to 1864. Initially, the barriers were poles firmly dug into the ground, painted like a zebra. Moreover, the barrier was common to all runners. These barriers were replaced by barriers resembling an inverted "T", and the barrier became "individual". In 1935, L-shaped barriers were used for the first time. This helped improve the world record to 13.7 seconds. (F. Towns, USA). Men's 110m hurdles have been running since 1896. Women's hurdles have been run at different distances and with different hurdle heights. Since 1968, athletes have competed in the 100m hurdles.

52 The 400 m hurdles distance for men has been included in the program of the Olympic Games since 1900, and for women in the mid-70s. Two main points determine the success in hurdling: the speed of running between the hurdles and the technique of overcoming them. Hurdles are held at distances of 110 m (men), 100 m (women) and 400 m (men and women). Indoor competitions are held both for classic distances (110 and 100 m) and for short distances (50-60 m). For effective training in hurdling, the following phases can be distinguished: 1) start; 2) starting run; 3) hurdle running and 4) finishing. Start. Running begins with a low start using starting blocks. The low start in hurdling is harder than the flat start. Its features lie in the fact that the length of the runner's steps to quickly overcome the first barrier must be accurately calculated. The distance to the first barrier is 13.72 m (for men) and 13.00 m (for women). Most often, the distance to the first barrier is run in 8 steps. High runners after special training overcome this distance in 7 steps. Overcoming the first barrier is the most important part of passing the distance. The success of the entire run often depends on the technique of overcoming the first barrier. The penultimate step should be slightly larger than the last one. This makes the push more powerful and therefore allows the first hurdle to be overcome faster. C o m p e r o f ob stacles. In the technique of overcoming an obstacle, attention should be paid to two main provisions: “attacking the barrier” and “leaving the barrier”. After the start, the athlete runs the distance to the first barrier with maximum speed. "Attack" of the barrier starts from the moment of setting

53 feet for the clean and jerk and ends in a sit-over-barrier position. An important element when "attacking" the barrier is the movement of the fly leg. It is carried out bent leg(in the knee) and directed forward and upward. During the “attack”, the fly leg, arms, shoulders and body are directed forward by the runner (Fig. 7). After the completion of the “attack”, the “descent from the barrier” begins, ending with a landing on the fly leg. Landing is carried out elastically on the front of the foot of the straightened leg. The knee of the jogging leg is quickly carried forward and upward. This movement is combined with a sharp lowering of the swing leg behind the barrier and a “raking” movement with the hand (the push leg of the same name) down and back. After landing behind the barrier, the athlete must maintain the speed gained. Thus, the clarity and speed of overcoming the barrier is the first necessary condition for the entire run (Fig. 7). Rice. 7. Overcoming the barrier in the run at 110 m. Running between the hurdles. Running between barriers is done in 3 steps. The ratio of the length of running steps remains almost constant in distance running and characterizes the rhythm of hurdling. The first step, after the exit, is the shortest, the second is the largest, the third is a cm shorter than the second.

54 Finishing Finishing begins after the last hurdle has been crossed. The finish in hurdling is essentially no different from the finish in a smooth sprint run Teaching the technique of hurdling Task 1. Creating an idea of ​​hurdling. Means: 1) storytelling, demonstration of hurdling technique using video recording, conograms, horns, etc. Methodological instructions: the teacher should comment on all this, paying attention to important points in hurdling. Task 2. To teach the technique of overcoming the barrier. Means: 1) standing in front of the barrier on the push leg at a distance of cm, raise the thigh of the fly leg to the horizontal, rise on the toe of the push leg and, straightening the fly leg, lower it beyond the barrier. At the same time, move the push leg bent at the knee through the barrier with the knee moving forward; 2) the same, but from the approach (2-3 steps); 3) the same through 4-5 barriers (the distance between them is 2-3 m). Methodical instructions: monitor the synchronism of the movements of the fly and push legs. When lowering the fly leg, perform a raking motion, keeping the torso tilted forward. Task 3. To teach the rhythm of running between hurdles. Means: 1) running with hurdles in 3 steps (with close spacing); 2) running through 3-4 hurdles with 6-7 run steps; 3) also from 7-8 take-off steps with overcoming 4-5 barriers. In all exercises, the height of the barriers is underestimated (training). Methodical instructions: keep track of the repulsion distance from the barrier. The push is not directed upwards, but only forward. Timely change the distance between the barriers.

55 Task 4. Teach running from the start. Means: 1) running from a high start through 2-3 barriers; 2) running from a low start to the first hurdle; 3) the same with overcoming 2-3 barriers. Methodical instructions: pay attention to the acceleration of steps before repulsion. Mark the place of repulsion in front of the first barrier. Task 5. Teaching the technique of hurdling in general. Means: 1) running from a low start through 3-4 barriers at a close and normal distance; 2) running from a high start through 5-6 barriers; 3) running from a high start with overcoming 7-12 barriers; 4) group starts. Methodological instructions: before each lesson, you should perform special exercises hurdler. Fig. 8. Special exercises of the hurdler

56 9. 3000M OBSTACLES The hurdle races are held at distances of 1500, 2000 and 3000m. Each lap has 5 obstacles: four heavy non-tipping barriers and a water pit. The total number of obstacles at a distance of 1500 m is 15, at a distance of 2000 m 23 and at a distance of 3000 m 35. The pit with water is overcome 3, 5 and 7 times, respectively. The distance between the obstacles is 80 m. From the history of hurdle races Obstacle racing appeared in the middle of the 19th century in England, where it was called "steeplechase". The first steeplechase competition was held in 1864. And the first competition in running at 3000 m s / n took place at the VI Olympiad in 1920. The victory was then won by the Englishman P. Hodges (). The first official world record was set by the Hungarian athlete S. Rozhnei (8.49.6) in 1954. The distance of 3000 m s / n was first included in the program of the championship of the USSR in 1936. Then V. Belitsky set the USSR record (). G. Stepanov, G. Ermolaev, A. Lyubimov were outstanding athletes at this distance. V. Kazantsev ran this distance for, setting a new world record, and at the Olympics in Helsinki he won silver medal. In 1969, the world record was set by the Soviet runner V. Dudin (8.22.2). In 1973, the world record was set by the Chinese athlete B. Dchipcho (8.14.0). Over the past 20 years, representatives of Russia and Ukraine have lost their dominance on the world stage in the 3000 m hurdles

57 The 3000 m s/n run consists of running between obstacles and overcoming obstacles. The technique of running between obstacles is no different from the technique of running for long distances. The obstacles set at a distance of 3000 m s / n are the same height as in the 400 m hurdles. They are overcome by the usual barrier step. The second way to overcome obstacles is to step on them. In this case, the athlete, pushing off the track and stepping on the barrier with his bent leg, immediately jumps off it and continues to run. It is much more difficult to overcome a hole with water. An athlete 8-10 m before the obstacle slightly increases the speed of running. Then he jumps onto the barrier in front of the water pit, placing his bent leg on it, and then, pushing off the barrier, makes a low long jump in a wide step position, landing at the end of the pit. At the moment of landing, the jogging leg is pulled up to the swing leg and the next running step immediately begins. Teaching the technique of running at 3000 m s / n Task 1. Create an idea of ​​the technique of running at 3000 m s / n. Means: 1) a story, showing the technique of running with obstacles, a pit with water; 2) showing and telling about the technique of overcoming obstacles. Task 2. To teach the technique of overcoming obstacles. Means: 1) performing special exercises of the hurdler (attacking the hurdle, transferring the push leg and then the swing leg through the hurdles, running to the side of the hurdle; 2) overcoming the usual barriers of 76.2 cm and 91.4 cm; 3) overcoming barriers at a distance of 3000 m s/n; 4) overcoming barriers in the "advancing" way. Task 3. Teaching the technique of overcoming a hole with water. Means: 1) overcoming a conditional pit marked on the running track or on the stadium field; 2) overcoming a normal hole without water and with water.

58 Guidelines: when training, make sure that the trajectory of the jump is not excessively high. Task 4. Improvement in running technique and overcoming obstacles. Means: 1) running at various distances with overcoming barriers, a barrier and a hole with water located in a circle of a treadmill Methodological instructions: when improving technology, ensure that obstacles are overcome economically, quickly, without stopping in front of them. 10. RULES OF COMPETITION IN HURBLING AND OBSTACLES Rules for competition in hurdles 1. The standard distances in hurdles are: Men and boys: 110 m, 400 m Women and girls: 100 m, 400 m In each lane 10 hurdles are set up in the order shown in the following table: Distance Distance to 1st Distance between Distance from the competition hurdles from the start hurdles of the last hurdle to the finish line Men and Youth 110m 13.72m 9.14m 14.02m 400 m 45 m 35 m 40 m Women and girls 100 m 13 m 8.5 10.5 m 400 m 45 m m

59 HEIGHT 2. Each hurdle shall be positioned on the lane so that its footrests point in the direction opposite to the running direction and the edge of the bar coincides with the markings on the lane. Barriers (barrier construction Fig. 9) are made of metal or other durable material, while the top bar should be made of wood or similar material. The barrier consists of two bases and two vertical posts, which form a rectangular frame. Racks are attached to the most extreme point of each footrest. The barrier has such a weight that for its overturning, a force applied to the middle part of the upper bar, not less than 3.6 kg, is required. The barrier is adjustable in height for each distance. In this case, counterweights are necessary so that the overturning of the barrier occurs only when a force of not less than 3.6 kg and not more than 4 kg is applied. Plank thickness Fig. 9. Model hurdle 3. Standard hurdle parameters: Distance Height of hurdles for men for women for boys for girls 110 (100) m 1.067 m 0.84 and 0.914 m 0.762 m 400 m 0.914 m 0.762 m 0.84 m 0.762 m Barrier width from 1.18 m to 1.20 m. The maximum length of the footboard is 70 cm. The total weight of the barrier is not less than 10 kg.

60 4. The width of the upper bar is 7 cm, the thickness varies from 1 to 2.5 cm; its ribs should be rounded. The bar is firmly attached to the edges of the uprights. 5. The top bar is painted in black and white or other bright contrasting colors, lines. Lighter lines, at least 22.5 cm wide, are located along the edges. 6. In hurdling, all competitions are held in separate lanes throughout the distance. 7. If an athlete brings his foot or leg past the barrier below the horizontal bar or deliberately knocks down the barrier with his hand or foot, then he is disqualified. Rules for competitions in steeplechase (steeple chase) 3000m, the total number of barrier obstacles is 28, and water holes are 7; at 2000 m, respectively, 18 and 5 (Fig. 10). Rice. 10. Model Hurdles 3. In a steeplechase competition, there shall be 5 hurdles on each full circuit, with the fourth placed in front of the water pit. Obstacles are distributed evenly so that the distance between them is 1/5 of the nominal length of the circle.

61 4. In the 3000m competition, the distance from the start to the start of the first full lap does not include any obstacles, but they are placed only when the athlete starts running the first full lap. 5. The obstacles must have a height of 0.914 m for the competitions for men and 0.762 for women. The width of the obstacle is 3.96 m, and the area of ​​the transverse top bar is 12.7 x 12.7 cm. The top bars are painted with black and white stripes or other bright contrasting colors. Each barrier weighs from 80 to 100 kg and has stands on each side of 1.20-1.40 m in size. The obstacle is installed on the track so that 30 cm of its upper bar protrude into the middle of the track beyond the curb. 6. The water pit, including the obstacle, measures 3.66 m for men and 3.06 for women in length and 3.66 (± 2 cm) for men and women in width. The water level (Fig. 11 and 12) must not exceed the level of the track. The maximum depth from the edge of the obstacle is 70 cm for 30 cm. From this point, the bottom begins to rise to the level of the path at the far end of the water pit. The obstacle must be well secured in front of the water hole and have the same height as the others. Fixed barrier Surface Water level Continuation of the track under water Approx. 11. Water pit for men's competitions

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Running 30, 60, 100 meters. Running is carried out along the tracks of the stadium or on any flat hard surface. The 30m run is performed from a high start, the 60m and 100m runs from a low or high start.

Athletics ranked great place in the system of training schoolchildren. It has an extremely versatile effect on the development of motor qualities, improves vital motor skills.

IN methodological development not only all the stages of learning to run for short distances are analyzed in detail, but it is also especially valuable that the mistakes often made when performing certain athletic elements are described.

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METHODOLOGICAL DEVELOPMENT ON THE TOPIC:

"METHOD OF TEACHING THE TECHNIQUE OF RUNNING FOR 100 meters".

100m run . - one of the most popular types fleeting athletics exercises that require maximum effort, intensive work of the body. All actions of a runner - from start to finish - are, in fact, one holistic exercise, performing which the competitor or trainee seeks to cover the distance in the shortest possible time.

The speed of a runner is determined both by his natural data and the skills acquired in the process. systematic studies physical culture and sports, as a result of improving the technique of performing the exercise. In other words, - the length and frequency of steps; the ability to run freely, naturally, creating the most favorable conditions for efficient muscle work; fitness; trying to make the most of the potential individual opportunities to achieve the goal, etc.

Compliance with the standards in the 100m requires regular training, the development of speed, strength, coordination of movements and, of course, the mastery of rational sports techniques.

For the convenience of teaching technique, the entire 100-meter run is conditionally divided into four phases: a) start, b) starting run, c) distance running, d) finish.

Each of these phases has its own specific feature.

Besides, In teaching running technique, you must adhere to the following sequence:1) create a correct idea of ​​running technique; 2) to teach: a) the correct repulsion when running, b) a low start and a starting run, c) the transition from a start run to a distance run, d) accelerating run, e) running along a straight distance, f) finishing; 3) improve running technique in general.

START AND STARTING RUN. As you know, the final result in running, first of all, depends on the correctness of the start. The 100m run is performed from a low start position. Better to start with starting blocks. As a solid support, they make it easier to start, more confident run-out and quickly achieve maximum speed over a relatively short distance. In order for the repulsion to be carried out correctly, and the pads not to tip over, they are installed strictly in the direction of running, firmly driving the tracks into the ground. The front block (for the push leg) is set at a distance of 1-1.5 feet from the start line, and the back block (for the flywheel) - at a distance of the length of the lower leg from the front. In addition, the rear block is set aside from the front to the right or left, depending on which leg is located behind. The distance between the pads in width does not exceed 15-20 cm.

At the command "Start!"the student needs to approach the starting blocks and take the starting position: sit down, lean with his palms on the track in front of the starting line, set the starting block at point-blank range, first the push and then the fly legs, and at the same time kneel down on the knee of the leg standing behind. The arms should be straightened, the hands moved back behind the starting line to point-blank a little wider than the shoulders. At the same time, the thumbs are directed inward, the rest, connected together, are directed outward. The back is slightly bent, rounded and relaxed, the head is lowered, held freely without tension in the muscles of the neck. The gaze is directed to the track forward - down - 50 - 100 cm from the starting line. In this position, the student waits for the next command.

At the command "Attention!"you should tear off the knee of the leg behind the track, smoothly move the torso forward and upward until the shoulders go beyond the start line, and the pelvis rises slightly above shoulder level. A significant part of the body weight is transferred to the hands. The head remains in the same position. Shoulders move slightly forward. In this position, the student should feel well the support of the feet on the starting blocks and the increase in pressure on the hands. While waiting for the next command, he should not make any movements. All attention is focused on the starter's shot or the "Go!" command, and not on the movement to be made after this command.

At the command "March!"or starter shotthe student abruptly takes his hands off the track, kicks off powerfully from the starting blocks with his feet and starts a rapid run, performing coordinated fast, as well as energetic movements with his arms bent at the elbows (angle - about 90 °) back and forth. The back leg takes off from the blocks a little earlier and begins to push forward with the knee while the other leg continues to push off. The leg standing on the front stop is fully extended by the moment when the other thigh is brought forward to the limit. At the same time, the strongly inclined torso begins to straighten and lean forward.

The first step from the start is done with the fly leg, standing on the back block. On the track, it is placed with the front of the foot from top - down - back. The toe of the foot at this time is brought forward.

The length of the first step after the start is small - approximately 3.5 - 4 feet. The length of each subsequent increases by 0.5 feet. They are performed with the utmost frequency. At the same time, the feet do not raise high above the track. They are placed behind the projection of the general center of gravity of the body, which allows you to dramatically increase the speed of running with each step. With an increase in the length of the step, the slope gradually decreases: the body unbends up to 72 - 80 ° to the horizontal. The speed of movement during the starting run increases mainly due to a strong repulsion from the track. And the leading ones are movements with a fairly high rise of the thigh of the fly leg. It is also necessary to fully extend the hip, knee and ankle joints of the jogging leg.

DISTANCE RUNNING. After the end of the starting run, the student proceeds to run along the distance. There is no clear line in this transition. It is expressed in a noticeable cessation of the increase in speed, stabilization of the stride length and forward tilt of the torso, which takes a more vertical position compared to the slope in the starting run.

The task of the runner in this part of the distance is to maintain the maximum speed achieved in the starting run and, if possible, to increase it. The swing step remains the most advantageous, but in order to maintain speed, the student must, in addition, find the optimal frequency of successive kicks and the most advantageous stride length.

When running at a distance, the leg behind the leg during the repulsion is fully extended at the knee and carried forward by the hip. The foot of the flywheel is placed on the track gently, in a straight line. You can not put a foot, throwing a foot far forward. Running should be free and rhythmic, with the necessary relaxation and a slight torso forward - within 75 - 80 ° to the horizontal.

Keeping the speed achieved in the starting run, the student moves forward along the distance due to the back push of the leg on the track, which is the basis of the technique (the speed of running depends on the strength, direction and speed of the back push).

With the rear push, a quick forward-upward movement is combined almost to the horizontal position of the fly leg bent at the knee, which, after the flight phase, descends onto the track with a raking downward-backward movement, straightening at the knee joint. It is placed with the front of the foot with some emphasis on its outer arch. The heel is located low above the track. At the moment of touching, in order to absorb the shock, the leg should be slightly bent at the knee.

The speed of running a distance also depends on the degree of speed endurance, the ability to run easily, freely, without tension. At the same time, it is important that the student correctly uses his individual characteristics, moves in a straight line, without deviations. This keeps the running rhythm and balance throughout the distance.

Hands while running along the distance, it is necessary to keep, as in the starting run, bent at the elbow joints at an angle of approximately 90 °. Although the angle of flexion may vary somewhat, decreasing in front and increasing in the back. Hand movements should be carried out smoothly, softly and rhythmically, in strict accordance with the movement of the legs (the movement of the right leg back corresponds to the movement of the left arm forward and vice versa). The arms move in a pendulum-like fashion, not a circular motion. When directed forward, they move inward, backward - somewhat towards the outside. The hands should be relaxed all the time and turned inward, the fingers bent (the thumbs are in contact with the index fingers).

We also note that the main purpose of the movement of the arms when running is to maintain a stable balance of the body. In addition, at certain moments, during the starting run, acceleration at a distance and finishing, the hands take an active part in accelerating the movement. In these cases, they must work more energetically, the range of motion increases, the active movement is done mainly backwards. Moreover, the bending of the arms is the stronger, the faster the movement of the runner.

Permissible mistakes: a) the head is thrown back, the back bends; b) non-linear running, top part the torso sways to the sides, the arms move across the body; c) in the hip joint, the leg does not fully straighten - the upper part of the body is excessively tilted forward; d) the upper part of the body is too high, the hip joint is not straightened enough, running takes place in a “sitting” position; e) the student puts his foot on the whole foot; f) the track is too wide, the student's feet are placed on the track in a non-straight line, the socks are turned outward.

FINISH . The run ends when the chest or shoulder crosses a vertical plane passing through the finish line, but the finish begins 10 more - 15 m to the end of the distance. It includes the final volitional and physical effort that the student makes in order to maintain maximum running speed.

Particular attention in this segment of the distance is drawn to the full repulsion, the rapid extension of the fly leg forward, the maximum frequency of steps and, accordingly, the movements of the hands. The finish line must be run with top speed, collected at a distance.

In addition, in a race during an acute sports struggle, in order to cross the finish line a few hundredths of a second earlier than the opponent, the finishing throw is performed with a sharp inclination at the last step with the chest forward while simultaneously throwing the arms back.

Many runners also use another method: at the same time as they tilt their torso forward, they turn it to the right or left and touch the finish line with their shoulder. This movement should be started at the moment when one foot has a support on the track, and the other simultaneously makes an energetic swing forward movement, since an excessive forward tilt of the body will cause a fall.

After the finish, the running speed decreases gradually.

For the final throw, the student mobilizes all his strength, because in the last meters of the distance the question is often decided whether he will fulfill or not fulfill the standard, win or not win the competition. Therefore, the volitional qualities of students are of great importance here. Under equal circumstances, the more strong-willed race wins.

Practicing the finishing techniqueneed to masterthe following elements: tilting the torso forward on the ribbon with the arms pulled back during slow and fast running; torso tilt forward on a ribbon with a turn of the shoulders during slow and fast running individually and with a group.

The teacher should teach schoolchildren to finish running not at the finish line, but after it.

Lessons become more effectivein the event that students perform the exercise together, and the pairs must be equal in strength.

Helping to work out the finishing technique, the teacher should draw the attention of students to such possible mistakes, like jumping for the finish line; premature tilt of the body forward two or three steps before the finish line; excessive tilt of the body forward, causing a fall.

To study and improve running techniquefor short distances, the development of speed is recommended to use:

• 10-15 m run; from a low start with acceleration;
• running 20-30 m from a high start with acceleration.

In the first training sessions, these special sprinter exercises are performed in 3 / 4 strength. Running speed increases gradually. Muscles of the hands and shoulder girdle work freely, without tension. Having reached maximum speed, it is not recommended to end the run with an abrupt stop. It is necessary to continue moving further by inertia, without making great efforts, moving on to free running, and then walking.

When conducting classes, they also use:

• run for 30 - 40 m from the move in a straight line with possible big amount steps;
• 30, 40, 50 m with acceleration to maximum speed and subsequent transition to a free, sweeping step;
• running segments at incomplete strength;
• repeated run 6x30 m; 3X50 m; 3x80 m; 2X100 m,
• finishing acceleration;
• relay run.

With excessive tension and stiffness, these exercises should be stopped and switched to mincing running. It is performed at 20-30 m with the fastest free, not tense movements of the legs with a small step length. When taking out the thigh, the shin moves forward by inertia and actively, together with the thigh, down - back with a raking movement of the foot until the leg is fully extended at the knee. When performing a mincing run, students must take more steps per unit of time than in the fastest ordinary run.

In accelerations, it is necessary to achieve a powerful repulsion with simultaneous vigorous extension of the thigh of the fly leg forward and upward. Running with acceleration is recommended to start at a low speed. Then the speed is increased until free running movements are maintained. At the end of acceleration, the speed must be reduced gradually, without special braking.

To work out the elements of 100-meter running technique, various other exercises for runners are also used, performed on the spot and on the move. Perform them at the fastest pace, but freely without undue stress. Among these exercises, students can recommend the following:

1. Running in place with a high hip lift (5-6 times for 8-10 s).
2. Running in place with a high hip lift, leaning your hands on a barrier, a gymnastic wall or a tree (5-6 times for 8-10 seconds).
3. Running with high hips moving forward (5-6 times for a distance of 20 m). The pace of movements during this run is extremely fast, the number of repetitions is up to the onset of fatigue (usually 5-6 times). The hip rises not lower than the horizontal position, when pushing off the track, the leg straightens completely at the knee, the torso is held vertically or slightly tilted forward. As the movement is mastered, advancement can be increased, and later brought to the transition to running with acceleration.
4. Jogging with active repulsion. This exercise is performed 5-6 times at a distance of 15-20 m until fatigue occurs. When pushing off, attention should be paid to straightening the leg at the knee and maximum extension of the foot. Students are encouraged to develop the ability to take 50-60 jump steps in a row and perform such series 1-3 times in one lesson.
5. Running downhill with a sweeping step (5 times).
6. Running up an incline track with a high hip lift (5 times).
7. Running with high hips on the sand (6-8 times)
8. Running with straight knees, pushing off with the foot (6-8 times).
9. Jumping from line to line (8 - 10 times).
10. Jumping from foot to foot with active bringing the thigh of the swing leg forward (5-6 times for a distance of 20 m).
11. Jumping on one leg with moving forward (5 series of 50 times).
12. Double, triple, quintuple and other jumps from foot to foot and on two legs.
13. Running from a low start with overcoming resistance (5 - 6 times).

14. Jumping from foot to foot over balls or other small obstacles (10 - 12 times). At first, the distance between the balls is a little more than 1 m. Then you need to try to place obstacles further from one another.

15. Jumping from foot to foot on the steps at a fast pace, overcoming several steps in one jump (8-10 times).

16. Jumping from foot to foot at a certain distance: between trees, buildings, along the penalty area football field etc. (6 - 8 times).

17. Jumping from foot to foot in gymnastic hoops, which lie in a straight line and in zigzags (8-10 times).

Jumping from foot to foot is especially effective, since these movements are very similar to running. The only difference is that each step is accompanied by an energetic jump. These exercises are usually performed at a distance of 20-30 m. Depending on the goal, you can achieve different results. Overcoming the distance quickly contributes primarily to the development of speed, and long-distance jumps contribute to the development of speed-strength qualities in students.

It is very useful to include various gymnastic exercises in training sessions.for the development of flexibility and other physical qualities:

1. Lying on your back, legs up, leg movements, as when running.

2. Circular rotations of the arms forward and backward.

3. Tilts of the body forward, backward, left, right: when straightening - inhale, when tilted - exhale.

4. In the stand on the shoulder blades - breeding and bringing the legs together.

5. Springy forward bends while sitting and standing. Do not bend your legs at the knee joints.

6. Tilts back until the hands touch the heels from a standing position, feet shoulder-width apart.

7. Straightening of the supporting leg from the starting position standing with a bent leg on the rail of the gymnastic wall, the other leg is freely lowered, holding the rail above the shoulders with hands.

8. Exercises for stretching the muscles of the legs in the anteroposterior direction.

9. Exercises that develop mobility hip joints to increase stride length.

To relieve excessive tension in running - in training sessions, it is necessary to use mincing running with small, but as fast as possible free steps, running with throwing the heel, shins back, springy running and other running exercises. It is best to alternate these exercises with running with acceleration. At the same time, it is necessary to monitor the gradual increase in speed and the technique of running with a swing step. When the student masters the technique of running, he will have freedom of movement and develop the so-called feeling of running.

The leading factors that determine the sports results of athletes are physical and functional fitness, however, great importance in sports achievements has technical and tactical readiness.

IN sports school In athletics, children often come who are physically well developed, functionally healthy and in some ways ahead of many peers in their development. These children are already in the first months of classes ready to fulfill the discharge standards. They are able to show these results only on their natural abilities. But for the further growth of sports results, it is necessary not to force their training, but on a general basis to give them a full course. initial training. And it's important to lay the foundations correct technique execution of movements in different types of athletics.

Running is a simple and natural movement, so children learn this exercise before they come to sports school. If we consider running as one of the athletic disciplines, then it is very important correct execution This is a simple exercise that requires some preparation.

When working on running technique, you must follow the basic requirements:

• straightness of the running direction;
• full extension of the push leg in combination with the extension of the fly leg forward;
• quick and soft setting of the foot on the ground from the forefoot;
• free and energetic work of the hands;
• straight position of the body and head.

During the initial training period, one should be guided only by these basic requirements, and already at the end of this period, when the child’s ability to sprint, hurdle or run over medium and long distances will be manifested, more detailed work will follow on the running technique, taking into account the specifics of the above types of running.

Footwork while running.

The main element in running is the moment of repulsion, because. the speed of running depends on the power of effort, the angle of repulsion and the frequency of steps. At the initial stage of work with children, it is important to understand that the repulsion should be directed only forward and strictly coordinated with the tilt of the body. Teach children to identify the push and fly leg for the most effective repulsion. Pay great attention to the rectilinear movement of the legs and the correct placement of the leg on the track - slightly bent at the knee joint, which reduces the braking effect at the time of setting and contributes to a more even and smooth run.

Hand work while running.

The movements of the arms while running are rhythmically combined with the movements of the legs. Hands, while maintaining balance, contribute to a decrease or increase in the frequency of steps. Children should be taught to bend their arms correctly at the elbow joints, approximately at a right angle, the hands should be freely clenched into a fist. The movements of the hands are directed forward and upward to the chin and back somewhat to the side. When moving backwards, the hands should not extend beyond the torso. The amplitude of the movement of the hands depends on the speed of running: the higher the speed, the higher the pace and the wider the movements of the hands.

At the initial stage of preparation, children are given the concept of the types of starting movement - a high start and a low start. During this period, it is necessary that the children learn the correct position of the legs at the starting line and the position of the hands relative to the push and fly leg. Teams given at the start. The position of the torso before the starting command "attention" and an increase in the forward-downward tilt of the torso after this command. Pupils of elementary training groups generally start from a high start. In the second year of study, it is possible to apply the low start technique without blocks, and at the end of the second year, begin teaching the most capable children who have mastered the basics of the low start technique, the use of starting blocks.

Finish and stop after the run.

Final acceleration, i.e. running in the last segment of the distance is characterized by an increase in the frequency of steps, more energetic work of the hands and a slight increase in the torso forward. It is necessary to teach children after crossing the finish line not to stop abruptly, but to switch to a slow run, and then to walking. Often children make the mistake of starting to slow down a few meters before the finish line and actually stop there, significantly worsening their results. This is especially true for younger age, newcomers. Therefore, work on correcting this error should be carried out from the very first lessons.

In addition to working on the technique of running in the initial period of athletics, children must master the basics of the technique of long jumps, height jumps, hurdling (using training barriers of low height), as well as throwing the ball. In the second year of training, children should be ready to participate in children's triathlon or quadrathlon competitions and, after the end of this period of training, move on to the stage of initial sports specialization.

In CO groups, students get acquainted with the technique of long jump from a place, master preparatory movements in preparation for the push, long jump from place to technique and to the result. During the same period, there is an acquaintance with the technique of a long jump with a run-up by the methods of "bending legs" and "scissors", training in the technique of repulsion, landing technique, repulsion in combination with a run. Jumps in a "step" from a place from 1,3,5 steps, jumps in a "step" from 5,7,9 steps are used, but with the use of this exercise you need to be very careful when using it in the second year of study, because. in an earlier period, the musculoskeletal and articular-ligamentous system of children is not formed and there may be serious injuries. Jumps from a small run-up with an emphasis on tucking in flight and throwing the legs forward to a sitting position.

If the school has conditions for high-quality training in high jumps, then at the initial stage there is an acquaintance with the technique of jumping in the ways of “stepping over” and “fosbury flop”. The simplest of them is the “stepping over” method. Training in repulsion in combination with a swing with a straight leg, training in setting the leg for a push, training in a combination of repulsion with a run-up, landing. It is advisable to use at the beginning of training not a bar, but a rubber shock absorber, mounted on two racks, gradually increasing the height. As special preparatory exercises, jumping up is used, pushing with two legs without weights and with a slight weight, various types of jumping, jumping, jumping up, pushing off with one foot from 1-5 steps, reaching objects or tree branches suspended at different heights.

From the Work program for sports and recreation groups of the Berezovskaya Youth Sports School Olympus