- usually aimed at starting movement and quickly increasing speed. Starting actions begin to overcome all distances in cyclic sports, as well as the beginning of movement in sports games, martial arts and other sports. Starting actions consist of the following components: 1) starting positions; 2) starting movements; 3) starting acceleration.
Starting positions – these are the initial postures for subsequent movement, which provide the best conditions for the development of starting acceleration. Starting actions (when starting from a place) begin from the starting position. It is usually determined by the rules of the competition and corresponds to the biomechanical requirements arising from the tasks of the start.
The starting action ensures that with the first movement of the athlete, the acceleration of the GCM of the body in a given direction. To do this, the projection of the GCM of the body on a horizontal surface should be close to the front boundary of the support area (at the command "attention"). The tilt of the body contributes to a stronger push forward, which is why sprinters start from the blocks and start low. The torso inclination of the strongest sprinters was in the range of 12-20˚. The location of the CG in the starting position as close as possible to the starting line was the factor most closely related to the time required to overcome the first 5.5 meters.
The joint angles in the starting position should correspond to the individual characteristics of the athlete, his speed-strength readiness and the conditions of the starting action.
Starting moves – these are the first movements from the starting position, which provide an increase in speed and a transition to the subsequent starting acceleration. At the start, the GCM of the body has an acceleration due to muscle efforts. As internal forces, they are directed in opposite directions: forward upwards, accelerating the movable links and backward downwards, pressing the supporting links.
Drawing. Starting force and its moment (s)
During the first starting movements, the acceleration is maximum possible, and then, as the speed increases, it decreases accordingly and becomes equal to 0 when the distance speed is reached.
Starting acceleration- provides an increase in speed to the maximum possible at sprint distances, and at other distances to such a speed as is required for movement at a given distance by a particular athlete.
In this regard, acceleration in a sprint is carried out at a greater distance and longer in time (up to 3–4 s.) than at longer distances, where the task of starting acceleration is to achieve the optimal speed for a given distance and a particular athlete. Therefore, the longer the distance, the starting acceleration is carried out in a shorter segment and, accordingly, in less time.
In the starting acceleration from cycle to cycle, the system of movements changes from starting to optimal for a given distance. For example, in sprinting, this manifests itself in an increase in the length of steps and a decrease in the overall inclination of the body. All starting actions are distinguished by particular features of movements, depending on the type
Short-distance running is characterized by the performance of short-term work of maximum intensity. The technique of sprinting is characterized by the placement of the foot on the ground and the subsequent work of the legs, the position of the torso and head, the movement of the arms, the frequency and length of the step. Structurally, the technique of sprinting consists of four sequentially connected phases:
Position at the start and start;
Starting run (acceleration);
Distance running;
Finishing.
Start position and start. Short-distance running can start both from a low start and from a high one. This allows you to quickly start running and reach maximum speed in a short period. At the same time, a high start is used as one of the types of start and as a preparatory exercise when teaching a low start. In addition, it is widely used in the process of physical education lessons during relay races, outdoor games and mass races for short distances.
High start technique: the strongest leg is put forward, with the toe close to the start line, the other is set back from the line by 1.5 - 2 feet back, while the feet of both legs should be parallel or slightly turned inward and be no more than the width of the foot from each other.
At the “Attention” command, the weight of the body is transferred to the front of the foot of the leg in front, the other leg rests on the ground with its toe. Both legs are slightly bent at the knees, the body leans forward (the head and shoulders are slightly lowered down), the arms are bent at the elbows, and the arm opposite the exposed leg is extended forward (you can bring it closer to the surface of the treadmill), and the other arm is retracted . Maintain maximum relaxation of the muscles involved in taking the starting position.
At the command "March!" the run begins with a wide and quick swing of the arms with a simultaneous and energetic repulsion with both legs. Having finished the repulsion, the leg standing behind is quickly carried forward with the hip - up, strongly bending at the knee joint. The leg in front with a powerful extension finishes the repulsion. Without fixing this position, the forward leg quickly falls onto the treadmill with the front of the foot, the other - at this moment, bending at the knee joint, quickly moves forward - up, and then the cycle repeats. The starting run-up (acceleration) phase begins.
To teach the high start technique, a series of exercises are used that are performed in a certain sequence.
Exercise 1. Fulfillment of the starting position on the commands "To the start!" and "Attention".
Exercise 2.
Exercise 3 Standing in an incline, the torso is parallel to the surface of the site with an emphasis on the wall 80 - 120 cm from it, alternately energetic extension of a strongly bent leg forward until the knee touches the chest.
Exercise 4 Standing in a high start position, imitation of the active extension of the leg standing behind in combination with the movement of the arms.
Exercise 5 Starts "fall" from a position, standing on toes. At the moment of the final loss of balance, perform a quick step with an accentuated forward and upward movement of the hip with an active swing of the arms.
Exercise 6 In pairs - running, overcoming the resistance of a partner, in segments of 10 - 15 m. When performing this exercise, the student from a position, standing in an inclination forward, rests with his straight arms on the shoulder of a partner who provides moderate resistance.
Low start technique. With a low start, it is advisable to use a starting stop or blocks for better foot support. Depending on the length of the body and the characteristics of the runner’s technique, the front block is set at a distance of 1 - 1.5 feet from the start line, and the back 1.5 feet from the front. When taking the start, the runner puts his hands on the track behind the start line, with the foot of one foot rests on the support platform of the rear block, with the foot of the other - on the front block and falls on the knee of the leg standing behind. After that, the hands are placed behind the starting line as close as possible to it at shoulder width or slightly wider and rest on the thumb, index and middle fingers. The arms are straightened at the elbows, the head is held straight, the body weight is partially transferred to the arms, the head is lowered down (Fig. A).
At the “Attention” command, the runner raises the pelvis 20–30 cm above the shoulders, but does not fully straighten the legs in the knee joints. At the command "March!" the starter vigorously pushes off with his feet and performs quick movements with his arms bent at the elbows. Repulsion is made at an angle to
track. Exit from the start should 
end with an energetic and quick repulsion from the first block with an active extension of the second leg forward. The phase of the starting run (acceleration) begins - fig. B. The sequence of learning the technique of low start.
Exercise 1. Fulfillment of the starting position on the commands "To the start!" and "Attention". Hold position Fig. B
for 5, 10, 15 sec.
Exercise 2. Repeated fulfillment of the starting position by trainees independently.
Exercise 3 Jumping from the blocks in a deep squat position without command and on command.
Exercise 4 Repeated execution of actions on the commands “To the start!”, “Attention”, “March!”.
Exercise 5 Multiple start from different starting positions (with support on hands).
Starting run (acceleration). The effectiveness of the starting run depends on the developed power and rational technique of movements, the elements of which are:
Torso forward;
Full extension of the leg during repulsion at the beginning of the run;
Change in the length and frequency of steps;
Smooth transition from the starting run to the distance run.
The starting run is performed on the first 10-15 running steps. The length of the steps increases gradually, while the first step from the start should be about 3 - 3.5 feet long, and each subsequent step should increase by 0.5 feet. During the starting run, the structure of movements changes significantly. If in the first 2 - 4 steps the main role is played by the speed and repulsion force, then in the subsequent steps the tempo, that is, the frequency of steps, takes the leading role. The torso gradually straightens, the movements of the arms reach the maximum amplitude, and at the 14th - 15th running step the final straightening of the torso occurs and the transition to running along the distance (see Fig.).
When teaching the technique of the starting run, much attention should be paid to special exercises aimed at strengthening the muscles involved in the starting run.
Exercise 1. Running from a low start under
"horizontal obstacle"
at a distance of 2 - 3 meters from the start line
(see fig.).
Exercise 2. Running from a low start "in harness" with overcoming resistance. The partner holds the starter with a long rubber band, superimposed on the chest and passed under the armpits of the runner.
Exercise 3 Running from a high start, overcoming the resistance of a partner. The partner, facing the starter, one leg in front, rests with straight arms on his shoulders, while he exerts moderate resistance, after 6-10 running steps, removes his hands from his shoulders, quickly steps aside, allowing free running.
Exercise 4. The same, but run from a low start.
Exercise 5. Running from a low start on special marks while maintaining the optimal torso inclination. The first mark is 3 to 3.5 stops from the front block, each subsequent mark is 0.5 stops further.
Exercise 6. Running from a low start through stuffed balls placed on the first five to six steps, taking into account the increase in the length of the steps. The balls are set in places that determine the middle of the running step; the ball is not placed at the first step.
Exercise 7. Running from a low start of 10 - 15 m while maintaining the optimal inclination of the torso.
When teaching the technique of the starting run, the following circumstance must be taken into account. Taking the first steps after the start, many students straighten up prematurely. It depends not only on the technique of running from the start, but also on the level of development of speed-strength qualities. Therefore, with insufficient preparedness of students, premature straightening of the body should not be considered as an error in the technique of the starting run (acceleration).
Distance running. The speed of distance running largely depends on the rational form of movement, the ability to run without undue stress, the frequency and length of steps, and the level of speed endurance.
There is no clear boundary between the starting run and distance running, since this transition must be performed smoothly, without a sharp straightening of the body and without changing the rhythm of running steps. Having gained maximum speed, the runner seeks to maintain it throughout the distance.
An important element of running is active pushing (rear push), combined with an anticipatory push and a quick forward - upward, strongly bent at the knee of the fly leg. In the vertical phase, the foot almost touches the path with the heel, the supporting leg is bent at the knee, the body is slightly tilted forward. During the phase of flight following the push, the fly leg actively descends and straightens at the knee joint, meeting the track with the front part of the foot, and the push leg bends and actively pulls up to the fly leg.
When running, the arms are bent at the elbow joints at an angle of approximately 90º, while the angle of flexion of the arm at the elbow joint during the run changes somewhat: when the arm moves forward, it decreases, while it increases backward. The movement of the arms should be free and not accompanied by the movement of the shoulders. The frontal axis, passing through the shoulder joints, should move along with the arms around the spinal column, which ensures better pushing and relaxation, that is, bringing the arm forward should be accompanied by bringing forward the same shoulder and pulling back the other (see Fig.). The success of running largely depends on the ability to run easily, freely, relaxing those muscles that are not actively involved in the work at the moment.
The pace of movement and the nature of the run also depends on the correctness of hand movements. Active and frequent work with hands allows you to keep the frequency in the movement of the legs (steps), and with it the speed of running. Based on this, training in distance running technique is carried out in the following sequence: first, the technique of arm movements is studied, and then legs.
The sequence of teaching the technique of hand movement.
Exercise 1. In the main stance or putting one leg forward, the arms are bent at the elbow joints at an angle of 90 °, perform quick hand movements as if running.
In this case, it is necessary to control the position of the shoulders and the movement of the elbows back. A typical mistake is that the exercise is performed tensely: the shoulders are raised, the fingers are convulsively straightened or strongly clenched into a fist. To eliminate it, an instruction is given to relax the muscles of the arms and shoulder girdle. If the trainees cannot immediately correct this mistake, then it is proposed to do the following: the trainees strain the muscles of the shoulder girdle and arms to the limit and then the command is given to relax the muscles and continue to move freely, without tension. During the exercise, several instructions are given: “tense”, “relaxed”. Then the exercise is repeated in walking, slow and fast running. Repeated exercise leads to the formation of the ability to relax the muscles.
Exercise 2. Tilt the torso forward, perform hand movements as if running, with a gradual straightening of the torso.
Exercise 3 Put one leg (the strongest) forward, the other behind, perform movements with straight arms with a large amplitude, with a gradually increasing frequency with a slight reduction in amplitude.
Exercise 4 I.p. the same as when performing the previous exercise, perform movements with straight arms with a large amplitude, alternate with work with bent arms, but with maximum frequency and reduced amplitude.
Exercise 5 Run at a slow pace, maintaining the necessary angle of bending of the arms and correct posture.
The sequence of learning the technique of movement of the legs.
Exercise 1. Walking with high hips. Hands on the belt or lowered down, the body is straightened (do not reject).
Exercise 2. Running with a high hip lift, maintaining the correct posture and fulfilling the following requirements: the angle between the hip and the body is not more than 90º; lower and put your foot on the front of the foot faster; maintain a high frequency of movement of the legs; stay higher on the foot (do not fall on the heel); put the foot firmly.
This exercise can be performed standing still in the stop position at different angles or without stop, as well as moving forward.
Exercise 3 Mastering the straightness of movement, setting the feet without turning the socks. To do this, the following exercises are performed: running along a narrow track 20–25 cm wide; running in a straight line wide.
Exercise 4 Jumping run. This exercise helps increase stride length. During the repulsion period, the leg is fully extended in all joints, and the other, bent at the knee joint, is extended forward - up, the body leans slightly forward, the arms are bent at the elbow joints at a slight angle and carry out movements in a coordinated way, as during running.
Exercise 5 Running with high hips for a distance of 10 - 15 m with the transition to running with acceleration.
Exercise 6 The same, but the exercise is performed in a straight line with a width.
Exercise 7 Running jumps 10 - 15 m with the transition to running with acceleration.
Exercise 8 Running with the foot on the front (minching run).
Exercise 9 Running with the foot on the front (minching run) at an even, calm pace with the transition to running with acceleration from a certain mark or on a signal.
Exercise 10 Running with acceleration (gradual increase in speed). Running speed is increased as long as freedom of movement and their correct structure are maintained.
Exercise 11 Running with acceleration for a distance of 20, 30 m from walking or slow running.
Finishing. The finish line is run at maximum speed without special throws or ribbon jumps. In the case of intense competition (when the strengths of the participating athletes are equal), when finishing, you can tilt your torso or turn your shoulder forward, and you need to finish not on the ribbon directly, but 0.5 m behind it, so that the speed does not decrease when crossing the finish line.
The sequence of learning the finishing technique.
Exercise 1. Breast finish. When moving in steps towards the stretched finish line or an imaginary vertical plane emanating from the finish line, it is necessary to take the last step quickly and tilt the torso forward.
Exercise 2
Exercise 3. Shoulder finish. The beginning of the movement is the same as in the first exercise, but, making the last step, it is necessary to tilt and turn the torso to send the shoulder opposite the front leg forward to the finish line.
Exercise 4. The same, but when moving at a slow pace.
Exercise 5. Running from the start on a segment of 30 - 40 m, followed by finishing.
The sequence of improving the technique of running for short distances.
For improvement, it is advisable to use running exercises, in which the main load falls on the muscles that are actively involved in the work. First of all, there should be special cross-country and exercises with the transition to running. The main requirement when performing exercises aimed at improving running technique is to maintain the freedom of running movements performed at maximum speed. In addition, various kinds of game exercises, games and relay races can be used.
Short-distance running stands out among other athletics disciplines with its features - increased intensity of loads, the ability to coordinate one's movements in time and the ability to gain high speeds in the shortest time intervals. The most common way to overcome sprint distances is to run from a low start, which allows you to develop maximum speed in a short stretch.
Features and types of low start
When competing in running for short distances, up to 400 meters, the athlete uses a low start technique. The position at the start will depend on the individual physique of the sprinter. To ensure a solid foothold and comfort, special starting blocks are used.
There are several varieties of low start technique - regular, narrow and stretched. The usual start involves such an arrangement of the legs, in which the distance from the first block to the starting line is one and a half to two feet of the athlete, the same distance will be from the second to the first block. Beginning runners are advised to use a calf-length spacing.
With a narrow start, from the first block to the starting line there will be the same distance as with a normal start, and between the blocks - 2 times less (up to half a foot). With a stretched start from 1 block to the start line there will be 2-3 feet, and between the blocks - 1.5-2 feet. The fly leg at a low start rests on the front of the starting block, the other second leg on the back. At the same time, the foot should touch the ground with the toe only a little bit, and lean against the starting block - very firmly.
How successfully an athlete will perform one or another type of start directly depends on his lower limb muscle strength and ability to respond to a signal. A distance of 15-25 cm is set between the axes of the pads.
Short distance running technique from a low start
Running from a low start for short distances takes place in several stages, at each of which it is necessary to observe a certain technique, on which the success of the competition will directly depend.
Start of movement
With the command “To start”, the runner must rest with his feet on the blocks, and put his hands to the starting line, while he needs to kneel on the leg located behind. This position is called “five-legged”. The head is parallel to the body, the back is kept straight (some athletes find it more convenient to bend it slightly). The arms should be straightened at the elbows and positioned slightly wider than the shoulders.
The gaze must be directed to a point that is one meter behind the starting line. The support of the hands should be carried out on the index and thumb fingers, the brush itself should be placed parallel to the starting line. The support of the feet is carried out on the surface of the starting blocks, while the toe of the sneakers touches the treadmill.
During the “Attention” command, the athlete must lift the knee of the hind leg from the support and raise the pelvic region approximately 10 cm above the level at which the shoulders are. At the same time, the shoulders should move slightly forward, beyond the starting line and rest on the blocks and hands. The angle at which the legs are bent at the knee joints is of paramount importance. Between the thigh and lower leg of the leg that rests on the front block, the angle should be 95-100 degrees, and between the thigh and lower leg of the back leg - 112-139 degrees. Between the body and the thigh of the front leg, the angle should be 18-26 degrees. During low start training, wooden slats or a protractor are usually used to select the correct angles.
When a runner gets ready to start, he should not be too tense and be constrained. At the same time, he needs to show maximum concentration of attention - to be like a compressed spring, ready to start moving at any moment.
With the start signal, the runner immediately pushes off the block with his back foot, and from the start line with his hand, and begins to move forward. The swinging movement of the hind leg begins simultaneously with the repulsion from the block with the front leg. At the same time, the front leg should sharply begin to unbend at the joints. At the same time, the arms move simultaneously, and the frequency of their movement should be higher than the frequency of the legs, so that the athlete performs the first steps most actively.
Repulsion of the legs from the blocks is carried out at an angle of 45-48 °. The first step is made with an angle between the hips equal to 90 degrees. This will allow you to take a low position when pushing off with a pushing leg, as well as more effectively control the vector of movement of the body.
At the time of the start, it should be remembered that if the body and head are located incorrectly, then errors in further movements cannot be avoided. If the head is too low and the pelvis too high, it will be difficult for the runner to straighten up with the start signal, and he may even fall if he suddenly starts to straighten up from this position. If the pelvis is too low and the head is too high, the rise will be made too early, and this will lead to a loss of speed during the starting acceleration.
Starting acceleration
At this stage of the race, the athlete runs 15-30 meters (it depends on the ability of the runner). Its main task is to quickly set the maximum running speed. In order for the first steps from the start to be performed correctly, it is necessary to push off strongly and start moving quickly. For the first few steps, you need to run with a tilt of the body, and already from the fifth step, gradually begin to lift the torso. Graduality is very important, as it will be difficult to achieve the optimal effect from the start of the movement and the starting run during a sharp climb. Proper lean involves raising the hip at a 90° angle to the straight front leg, with the greatest effort being applied to point the hip forward rather than up.
In the first steps, it is required to put the fly leg back and down in order to push the body forward with effort. The power of the next repulsion will depend on this movement. The first step is performed with maximum power and speed - this will allow you to set the required initial speed. Since the body is tilted, the stride length during the starting acceleration is about 120 cm. It is not necessary to shorten this length, because an equal stride rate will provide increased speed.
At the beginning of the movement, the center of gravity of the runner should be in front of the fulcrum, with subsequent steps - on a par with the runner. At this time, the body straightens and assumes a position that will be maintained throughout the entire race over the distance. Along with the increase in speed, it is necessary to reduce the amount of acceleration, up to 30 meters of distance - by this time the speed should be about 95% of the maximum.
During the take-off run, the increase in speed is more achieved by lengthening the stride length rather than the frequency. At the same time, too wide setting of the legs is not allowed, since this can lead to a transition to jumps and a failure of the motor rhythm. To prevent this from happening, you need to carefully control the frequency and length of steps, and this can be achieved only in the process of long training.
When running short distances, the foot should be mainly on the toe and not allowed to fall on the heel, especially at the first stage of the race. Running speed will increase if the legs are quickly rearranged down and back. The movements of the arms should be energetic, with a high amplitude, which will make the legs repeat the movements with a large scale. The setting of the feet is carried out with a greater width than in the subsequent stages of the race, then it gradually narrows the distance between the feet. But you can’t put your feet too wide either - this will cause a violation of the center of gravity and lead to swaying of the body, as well as a decrease in the efficiency of repulsion.
Distance running
During a distance run, the torso should be tilted 12-15 ° from the vertical, while the slope changes: when repulsion occurs, the shoulders are slightly retracted, and in the flight phase the slope increases. The feet should be placed along one line, while the legs touch the surface elastically, starting from the toe.
During depreciation, the leg flexes at the knee and hip joints, and unbends at the ankle. When repulsed, the runner quickly moves the swing leg up and forward, and the push leg straightens during the high thigh of the second leg. Pushing off, the athlete unbends the supporting leg.
In the flight phase, the hips come together very quickly, and the leg, after repulsion, moves up and back, while the movement of the thigh of the fly leg brings the ankle joint sharply upward, almost to the buttock. When the swing leg is brought forward, the shin moves down and forward, while the leg elastically falls on the toe.
The athlete should bend his arms at the elbows at a right angle, while clenching his hands into a fist, but without much tension. The movement of the hands is opposite, in which the arm moving forward is slightly bent inward, and the arm moving backward is outward. To prevent the body from swinging, it is not recommended to move the arms strongly to the sides.
Finishing
Approximately 20 meters before the finish line, the running speed inevitably drops. The task of the athlete is to hold out at maximum running speed until the finish line, or to eliminate the factors that lead to a decrease in speed. When the muscles get tired, the stride length decreases. Therefore, closer to the finish line, it is recommended to increase the step frequency - this is done by increasing the intensity of hand movement.
Completion of the distance occurs at the moment of touching the finish line. To touch it faster, the athlete must make a sharp turn of the body forward, while moving his hands back. You can also turn your torso slightly to the side and touch the finish tape with your shoulder. These techniques allow you to speed up the touches of the athlete to the finish line.
Short distance running: technique, tactics, training
Short-distance running refers to running up to 400 m and various types of relay races, including stages of sprinting. 100m, 200m and 400m relay races 4? 100 and 4? 400 meters for men and women are included in the program of the Olympic Games. Running at a distance of 30, 50, 60 and 300 m can only be seen indoors and at competitions for young athletes. In addition, sprinting is an integral part of the all-around competition.
In men's and women's sprint, athletes of various heights and builds, well-developed, strong and fast achieve success. Both in the history of running and in modern sprinting at the highest level, black representatives of the USA and Britain, the Caribbean countries are the most successful. The reason lies in the genetic features of the work of the muscles of these athletes and, of course, in the methods, the school of running in these countries, in the work of specialists. Of course, this does not mean at all that a European or an Asian has no chance in the sprint. An example is the success of Chinese sprinters, the Olympic victories of our Valery Borzov and other non-Africans in the short run. The achievements of European athletes at a distance of 400 m are also impressive.
Nevertheless, the exploits of Usain Bolt in the 100 and 200 m are so amazing that it now seems to many that only a black representative of Jamaica, in extreme cases, the United States, can win the sprint. Of course it isn't. In sports, everything changes, and years of hard training, an advanced running school, the talent of a coach and an athlete bring victory.
Short-distance running is characterized by the maximum intensity of running over the entire distance in anaerobic mode. At distances up to 200 m, athletes strive to gain maximum speed in the shortest possible time and maintain it until the finish line. Running tactics are kept to a minimum here and concern more the start than the rest of the distance.
Sprint technique
Short-distance running, or sprinting, is conventionally divided into four phases:
the beginning of the run, or start;
starting run;
distance running;
finishing.
Below are the technical features of each stage.
The start of the run. The sprint uses a low start, which allows you to quickly start running and develop maximum speed in a short initial segment of the distance. With a low start, the general center of mass of the body immediately - as soon as the athlete separates his hands from the track - is far ahead of the support. This contributes to the powerful expulsion of the body at the start.
To quickly get off the start, a starting machine and blocks are used. They provide firm support for pushing off, stability of foot placement and angles of inclination of the supporting platforms. On fig. 2.1 shows, of course, not those complex electronic-mechanical devices that are used in big-time sports, but those that you are likely to meet in training.
Rice. 2.1. starting machine (A) and pads (b)
In the location of the starting blocks, three main options must be distinguished (Fig. 2.2).
At normal start the front block is installed at a distance of 1–1.5 feet of the athlete from the starting line, and the back block is set at a distance of the length of the lower leg (about two feet) from the front one.
At extended start runners reduce the distance between the blocks to one foot or less; the distance from the starting line to the front block is about two feet of the athlete.
At close start the distance between the blocks is also reduced to one foot or less, and the distance from the starting line to the front block is 1–1.5 times the length of the athlete's foot.
Rice. 2.2. Location of starting blocks: 1 - for a normal start; 2 - for stretched; 3 - for close
Starting blocks that are close together provide the simultaneous force of both legs to start the run and give the runner more acceleration in the first step. However, the close position of the feet and almost simultaneous pushing off with both legs make it difficult to switch to alternate leg pushing in subsequent steps.
The support platform of the front block is inclined at an angle of 45–50°, the rear one - 60–80°. The distance (width) between the axes of the pads is usually 18–20 cm.
Depending on the location of the pads, the angle of inclination of the supporting platforms also changes: as the pads approach the starting line, it decreases, and as they move away, it increases. The distance between the blocks and their removal from the starting line depend on the physique of the runner, his speed, strength and other qualities. It is selected individually.
At the command "Start!" the runner stands in front of the blocks, crouches and puts his hands in front of the starting line. From this position, moving from front to back, he rests his foot on the support pad of the starting block, which is in front, and with the other foot, on the back block. The toes of the shoes touch the welt of the track, or the first two spikes rest against the track. Standing on the knee of the leg standing behind, the runner brings his hands across the starting line to himself and puts them close to her. The fingers of the sprinter's hands form an elastic arch (between the thumb and the rest, closed together). Straight, relaxed arms are spaced shoulder-width apart. The body is straightened, 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 leg in front, and the knee of the other leg.
At the command "Attention!" the runner straightens the legs slightly and separates the knee behind the standing leg from the track. By this, he somewhat moves the center of mass of the body up and forward. Now the weight of the body is distributed between the arms and the leg in front, but in such a way that the projection of the center of mass of the body on the track does not reach the starting line by 15–20 cm. The feet rest firmly on the support pads of the blocks. The body is held straight. The pelvis rises 10–20 cm above shoulder level to a position where the shins are parallel. In this position, it is important not to shift the weight of the body excessively onto the arms, as this will adversely affect the timing of the low start (Fig. 2.3).
Rice. 2.3. The position of the runner, adopted by the commands "To the start" (left) and "Attention!" (on right)
In this position, the angle of bending of the legs in the knee joints is important: its increase (within certain limits) contributes to a faster repulsion. In the position of starting readiness, the optimal angles are equal: between the thigh and shin of the leg resting on the front block - 92–105 °; between the thigh and shin of the leg resting on the back block, 115–138°; between the torso and thigh of the forward standing leg - 19–23°.
In the position taken on the command “Attention!”, the body should not be overly tense and constrained. It is only important to focus on the expected starting signal. The time interval between the command "Attention!" and the signal to start running is not regulated by the rules. The interval can be changed by the starter for various reasons. This obliges runners to focus on starting on time and avoiding false starts.
Hearing the shot, the runner instantly “shoots” himself forward. This movement begins with vigorous pushing off with the legs and a quick wave of the arms (their bending). Repulsion from the starting blocks is performed simultaneously with two legs. But this surge of strength immediately develops into multi-time work. The leg standing behind is only slightly unbent and quickly carried forward by the hip; at the same time, the leg in front straightens sharply in all joints (Fig. 2.4).
The angle of repulsion during the first step from the block for qualified sprinters is 42–50°, the thigh of the fly leg approaches the body at an angle of about 30°. This provides a lower position of the center of mass of the athlete's body, and the force of the straightening leg will be directed more towards moving the runner's body forward. This position is convenient for powerful repulsion from the blocks and maintaining the overall tilt of the body in the first steps of the run.
Rice. 2.4. The dynamogram of the efforts developed by the runner when pushing off the blocks: 0 - the moment of the shot; f 1 - pressure force on the pads at the command "Attention!"; f 2 – force extremum at repulsion from the rear block; f 3 – force extremum at repulsion from the front block; t 1 - latent period of the reaction; t 2 - motor period of the reaction; t 1 + t 2 - total start time
Start run. In order to achieve a good result in the sprint, it is very important to reach the speed close to the maximum as soon as possible in the start-up phase.
The correct execution of the first steps from the start depends on pushing the body at an acute angle to the track, as well as on the strength and speed of the runner's movements. The first step ends with the full extension of the leg, pushing off the front block, and at the same time lifting the thigh of the other leg. The thigh rises above (more than) a right angle in relation to the straightened supporting leg. Raising the hip too high is unprofitable, as this increases the lift of the body up and makes it difficult to move forward. This is especially noticeable when running with a slight inclination of the body. With the correct inclination of the body, the thigh does not reach the horizontal and, due to inertia, creates a force directed much more forward than upward. The first step ends with an active lowering of the leg down and back and turns into an energetic repulsion (Fig. 2.5). The faster this movement, the sooner and more vigorously the next repulsion will occur.
Rice. 2.5. Starting from a low start
The first step must be done as quickly as possible. With a large inclination of the torso, the length of the first step is 100–130 cm. It should not be deliberately reduced, since with an equal frequency of steps, their greater length provides a higher speed. But it also makes no sense to deliberately lengthen the first step.
The best conditions for building speed are achieved when the center of mass of the runner's body in most of the stance phase is in front of the fulcrum. This creates the most favorable angle of repulsion, and a significant part of the efforts developed during repulsion goes to increase the horizontal speed.
With perfect mastery of the running technique and with sufficient speed of the first movements, the sprinter in the first or in the first two steps manages to put his foot on the track behind the projection of the center of mass. With subsequent steps, the leg is placed on the projection of the center of mass of the body, and then in front of it.
Simultaneously with an increase in speed and a decrease in the magnitude of acceleration, the inclination of the body decreases and the running technique gradually approaches that used when running over a distance. The transition to distance running ends by the 25–30th meter (13–15th running step), when 90–95% of the maximum speed is reached. However, there is no clear boundary between starting acceleration and distance running. It should be borne in mind that high-class sprinters reach the line of maximum speed by the 50-60th meter of the distance, and children 10-12 years old - by the 25-30th meter. Runners of any qualification and age in the first second of running reach about 50-60% of their maximum speed, in the second - 70-76%, in the third - 90-91%, in the fourth - 95%, in the fifth - 99%.
The running speed in the starting acceleration increases mainly due to the lengthening of the steps and slightly - due to the increase in pace. The most significant increase in the length of the steps is observed up to the 8th–10th step (by 10–15 cm), then the increase is less (4–8 cm). Sharp, spasmodic changes in the length of steps indicate a violation of the rhythm of running movements. Of great importance for increasing the speed of running is the rapid lowering of the legs down and back (in relation to the body). When the body moves in each step with increasing speed, the flight time increases and the contact time with the support decreases.
Vigorous hand movements back and forth are essential. In the starting run, they are basically the same as in the distance run, but with a large amplitude due to the wide span of the hips during the first steps from the start. On these steps, the feet are placed somewhat wider than in distance running. With increasing speed, the legs are placed closer to the midline. In essence, running from the start is running along two lines converging into one to the 12-15th meter distance.
If we compare the results in running for 30 meters from the start and on the run, shown by the same runner, then it is easy to determine the time spent on starting and building up speed. For good athletes, it should be in the range of 0.8–1.0 s.
Distance running. By the time the highest speed is reached, the runner's torso is slightly (by 72–80°) tilted forward. During the running stride, the amount of incline changes. During the repulsion, the inclination of the torso decreases, and in the flight phase it increases.
The foot is placed on the track elastically, from the front of the foot. Next, there is flexion at the knee and extension (plantar) at the ankle joints. At the moment of the greatest depreciation flexion of the supporting leg, the angle in the knee joint is 140–148°.
Qualified sprinters do not have full foot descent. The runner, taking a position for repulsion, vigorously brings the fly leg forward and upward. The supporting leg straightens at the moment when the thigh of the fly leg is raised high enough and the speed of its lifting decreases. The repulsion ends with the extension of the supporting leg in the knee and ankle joints (plantar flexion). When the supporting leg is separated from the track, the angle in the knee joint is 162–173°.
In the flight phase, there is an active, as fast as possible reduction of the hips. The leg after the end of the repulsion by inertia moves slightly back and up. Then, bending at the knee, he begins to quickly move his hip down and forward, which makes it possible to reduce the inhibitory effect when placing the foot on the support. Landing occurs on the front of the foot.
When running at a distance with a relatively constant speed, each athlete has a characteristic ratio of the length and frequency of steps, which determines the speed of running. In the distance section from 30–60 m, highly qualified sprinters, as a rule, show the highest step frequency (4.7–5.5 str/s), while the length of steps changes insignificantly and amounts to 1.25 ± 0.04 relative to body length. athlete. Sprinters usually show the highest speed in the distance section of 60–80 m, while the ratio of speed components changes significantly in the last 30–40 m of the distance: the average length of steps is 1.35 ± 0.03 relative to body length, and their frequency decreases. Such a change in the running structure contributes to the achievement of a higher speed and, most importantly, to its retention in the second half of the distance.
The steps on the right and left legs are often not the same: on the strongest leg they are slightly longer. It is desirable to achieve the same length of steps from each leg so that the run is rhythmic and the speed is uniform. This can be achieved by developing the strength of the muscles of the weaker leg. This will increase your running pace.
In sprinting in a straight line, the feet should be placed with the toes straight ahead. If they are turned outward too much, repulsion worsens.
Both during the starting run and during the distance run, the arms bent at the elbow joints quickly move back and forth in the same rhythm with the movements of the legs (Fig. 2.6). Hand movements forward are performed somewhat inward, and backward - somewhat outward. The angle of flexion in the elbow joint is not constant: when carried forward, the arm bends the most, and when pulled back and forth, it slightly unbends.
During the run, the brushes are half-compressed or unbent (with straightened fingers). It is not recommended to either tensely straighten the brush or clench it into a fist. Vigorous arm movements should not cause the shoulders to rise and stoop - the first signs of excessive tension.
The frequency of movements of the legs and arms is interconnected. Cross-coordination helps increase cadence by increasing arm movement.
The running technique is broken if the sprinter does not relax the muscles, which at any given moment do not take an active part in the work. Success in developing running speed largely depends on the ability to run easily, freely, without undue stress.
Rice. 2.6. Dynamic characteristics of the interaction of a sprinter with a support in a distance run: f s - vertical, f n - horizontal components (V.V. Tyupa et al., 1981)
If you watch a video of the world's leading sprinters running, you will see all the dynamics of movement along the distance, characterized by a powerful start, running without unnecessary tension and the ability to maintain speed by the end of the distance precisely due to the fact that the muscles involved in the run work without enslavement, freely, and those muscles , which are not involved in running (for example, facial muscles), are absolutely free and relaxed, do not take away excess energy. On the video replay, you can see how obviously the runners who have tense faces lose - which means that other muscles are also unnecessarily tense, affecting both the speed of running and maintaining it to the finish line.
Finishing. Athletes try to maintain their maximum speed in the 100 and 200 m runs until the end of the distance, however, in the last 20–15 m, the speed usually decreases by 3–8%.
The run will end at the moment when the athlete's body touches the vertical plane passing through the finish line. The runner first touches the ribbon (thread), or the runners cross the electronic (invisible) finish line, the plane above the line marking the end of the distance. In order to touch it faster, at the last step you need to make a sharp tilt with your chest forward, throwing your hands back. This method is called "breast throw".
There is another way in which the runner, leaning forward, simultaneously turns sideways to the finish plane so as to touch it with his shoulder.
With both methods, the ability to reach the finish plane is almost the same. It is determined by the maximum removal of the general center of mass of the body forward at the moment of the finishing throw. When throwing “on the ribbon”, it is not the advancement of the runner that accelerates, but the moment of its contact with the finish plane due to the acceleration of the movement of the upper body with a relative slowdown of the lower one. The danger of falling when throwing at the finish is prevented by quickly putting the fly leg far forward after contact with the finish line.
The finishing throw accelerates the touch of the athlete to the finish line if he always takes the same number of steps at a distance and makes the throw from the same foot, from approximately the same distance (for 100–120 cm). Sprinters who have not mastered the finishing throw technique are advised to run the finish line at full speed without thinking about the ribbon throw.
Changing the running technique with the growth of the athlete's qualification
With the improvement of the sprinter's qualifications, changes in the running technique at all stages of the distance are noted.
In particular, the starting position can be changed by reducing the distances between blocks, as well as between the first block and the starting line.
With the development of mobility of the joints, especially those involved in the abduction of the hip back, favorable conditions are created for increasing the length of the step. As a result, running speed increases even if cadence is maintained.
The masters of sprinting are characterized by the active movement of the fly leg after the end of the repulsion. This guarantees a faster setting of the foot with a decrease in the opposite speed of the foot in relation to the surface of the treadmill and, consequently, a decrease in the braking effect at the beginning of the support period.
The coordination of the work of the muscles of the whole body improves (this is typical for the best masters of running), which ensures less fatigue, which means the ability to maintain speed to the finish line when running short distances and its minimal decrease in the “long” sprint.
High skill is characterized by the constancy of the length of the steps. The athlete ends the run with the same foot each time, timely and effectively making a throw to the finish line.
Features of the technique and tactics of running at various sprint distances Running for 100 m. This distance must be run as fast as possible. A quick jerk from the start turns into a rapid acceleration in order to quickly reach the highest speed and, if possible, not to reduce it to the finish line.
200m run It differs from the 100-meter run in the location of the start and the passage of the first half of the distance along the turn of the track. In order to run a longer segment in a straight line from the start, the starting blocks are set at the outer edge of the track tangent to the turn (Fig. 2.7).
Rice. 2.7. The location of the starting blocks on the turn
When running along a turn, the athlete needs to lean inward with his whole body, otherwise he will be carried to the side by the centrifugal force created when running along a curve. At the same time, the right leg at the moment of the vertical is bent at the knee less than the left. Increasing the tilt of the body to the left and inward should be gradual. Only having reached the maximum possible speed in the starting run, the runner stops increasing the inclination of the body and keeps it on the remaining part of the turn. To reduce the distance you run, when running on the turn of the track, it is better to place your feet as close to the curb as possible, turning them to the left, towards it.
The movements of the arms are also slightly different from their movements when running in a straight line. The right hand is directed more inward, and the left hand is somewhat outward. At the same time, the shoulders slightly turn to the left.
On the last meters of the turn, you should gradually reduce the inclination of the body and straighten up at the moment of entering the straight line.
During a 200-meter run, a runner can take 2-3 steps when exiting a turn, as if turning off from maximum effort, after which he must again run at full intensity until the finish line.
400m run The basis of the 400-meter running technique is the sprint free step (Fig. 2.8). Running is carried out with less intensity than at distances of 100 and 200 m. The inclination of the body on turns decreases slightly; hand movements are performed less energetically; stride length is reduced to 7-8 feet. At the same time, the runner should not lose the sweep and freedom of movement.
Rice. 2.8. Straight 400m run
Running from the start begins in the same way as with a 200-meter distance. Having developed the necessary speed, the athlete switches to a free step and strives to maintain the acquired speed for as long as possible. It is desirable to overcome the distance at a relatively uniform pace.
The running speed curve rises very quickly and high at the beginning of the first 100 m, stays at about the same level for the second 100 m, then gradually decreases in the third 100 m and sharply in the last 100 m, especially 70–50 m before the finish line.
The athlete must overcome the first 100 meters only 0.3-0.5 seconds slower than he can run a 100-meter distance, and the first 200 meters - 1.3-1.8 seconds worse than his personal record in running this distance .
Running technique for the first 300 m changes little. In the last 100 m, due to rapidly progressive fatigue, it changes significantly: the speed drops due to a decrease in the frequency of steps (due to an increase in the support and flight time) and, to a lesser extent, their length.
Teaching sprinting technique
When running short distances, maximum efforts develop, and this causes stiffness, distortion of rational body movements, and impaired coordination. Muscles that are not involved in running movements are tensed. All this is accompanied by unnecessary energy consumption and reduces the frequency of working movements.
From the very first lessons, more attention should be paid to maintaining freedom of movement and preventing the occurrence of stiffness. The beginner's desire to show his best side leads to excessive tension and distortion of natural movements. This must be dealt with from the very beginning so that the wrong technique does not become habitual.
First of all, it is necessary to get acquainted with the peculiarities of the running of each athlete, determine the main shortcomings and ways to eliminate them. This is achieved by repeated running for 60–80 m (3–5 times).
Teaching the technique of running in a straight line
1. Running with an acceleration of 50–80 m with an intensity of 3/4 of the maximum.
2. Running with acceleration and running by inertia (60–80 m).
3. Running with a high hip lift and raking foot placement on the track (30–40 m).
4. Minching run with raking foot placement (30–40 m).
5. Running with hip retraction and shin throw (40–50 m).
6. Running with jumping steps (30–60 m).
7. Hand movements (similar to those made while running).
8. Perform 3rd, 4th and 6th exercises at an increased pace and switch to normal running.
Running with acceleration is the main exercise for learning the technique of sprinting.
When running with acceleration, you need to gradually increase the speed, but so that the movements are free. The increase in speed should be stopped as soon as excessive tension, stiffness appears.
Having reached maximum speed, you cannot finish the run immediately - you need to continue it for some time without making maximum efforts (free running).
All running exercises must be performed freely, without undue stress. When running with high hips and mincing run, you can not lean the upper body back. It is more expedient to carry out running with throwing of a shin in shoes with spikes. In this exercise, you should avoid leaning forward.
Teaching cornering technique
1. Running with acceleration at the turn of a track with a large radius (on lanes 6–8) 50–80 m each at a speed of 80–90% of the maximum.
2. Running with acceleration on the turn on the first lane (50-80 m) with an intensity of 3/4 of the maximum.
3. Running in a circle with a radius of 20–10 m at different speeds.
4. Running with acceleration on a turn with access to a straight line (80-100 m) at different speeds.
5. Running with acceleration in a straight line with the entrance to the turn (80–100 m) at different speeds.
It is necessary to run freely at the turn of the track. The turning radius should be reduced only when a sufficiently correct running technique on a large radius turn has been achieved.
When running with the entrance to the turn, it is necessary to teach athletes to start tilting the body to the center of the turn, ahead of the emergence of centrifugal force.
Teaching high start technique and starting acceleration
3. Start running without a signal, on your own (5-6 times).
4. The beginning of running without a signal with a large forward inclination of the torso (up to 20 m, 6–8 times).
5. The start of running on a signal and starting acceleration (20–30 m) with a large inclination of the torso and vigorous extension of the hip forward (6–8 times).
Starting training in running technique from the start should be when the student has learned to run at maximum speed without stiffness. It is necessary to ensure that students at the start bring their shoulder and arm forward, opposite to the forward leg. As the start technique is mastered, it is necessary to gradually increase the inclination of the torso, bring it to a horizontal position and try to maintain it for as long as possible.
You can proceed to the start on a signal only after the confident assimilation of the start technique.
Teaching low start technique and takeoff run
1. Execution of the command "To the start!".
2. Execution of the command "Attention!".
3. Start running without a signal, on your own (up to 20 m, 8–12 times).
4. Start running on a signal (on a shot).
5. The start of running on a signal following at different intervals after the command "Attention!".
If the runner straightens up prematurely from the first steps after the start, the distance from the blocks to the starting line should be increased. A good exercise to eliminate premature straightening of a runner from the start is to start running from a high starting position with the support of the hand and the horizontal position of the torso.
When teaching a low start, it is necessary to exclude false starts.
When performing exercises, the number of repetitions can range from 3 to 15.
Teaching the transition from the starting run to the distance run
1. Running on inertia after running a short distance at full speed (5-10 times).
2. Increasing speed after free running by inertia with a gradual decrease in the length of free running up to 2–3 steps (5–10 times).
3. Transition to free running by inertia after a run from a low start (5–10 times).
4. Increasing speed after a free run by inertia, performed after a run from a low start (6–12 times), with a gradual decrease in the free run segment to 2–3 steps.
5. Variable running. Running with 3-6 transitions from maximum effort to free running by inertia.
First, you need to teach free running by inertia on straight sections 60–100 m long. Particular attention should be paid to the formation of the ability to move from running at maximum speed to free running without losing speed.
Learning how to run correctly when exiting a turn onto a straight part of the track
1. Running with acceleration in the last quarter of the turn, alternating with running by inertia when entering a straight line (50–80 m, 4–8 times).
2. Increasing speed after running by inertia with a gradual reduction in the length of free running to 2–3 steps (80–100 m, 3–6 times).
3. Running around a turn with an increase (if possible) in speed before entering a straight line.
It is necessary to reduce the duration of free running by inertia gradually, as you master the art of switching the intensity of efforts while running.
Low start training
1. Install pads to start on the turn.
2. Starting accelerations with an exit to the curb in a straight line and entry into the turn.
3. Performing a start acceleration at full speed.
Training for the finishing throw "on the ribbon"
1. Tilt forward with the arms pulled back while walking (2-6 times).
2. Tilt forward "on the ribbon" with the arms back with slow and fast running (6-10 times).
3. Tilt forward to the finish plane with a turn of the shoulders during slow and fast running individually and in a group (8-12 times).
When teaching finishing with a throw to the finish plane, it is necessary to cultivate the ability to show strong-willed efforts necessary to maintain the achieved maximum speed until the end of the distance. It is also important to teach athletes to finish running not at the finish line, but after it. For the success of training, it is necessary to carry out exercises in pairs, selecting runners of equal strength, or applying handicaps.
Further improvement of running technique in general
To further improve running technique, the following steps are applied.
1. All exercises used for training, as well as running along an inclined track with access to a horizontal one, running up an inclined track.
2. Use of simulators: traction and braking devices, light and sound leader, etc.
3. Full distance run.
4. Participation in competitions and estimates.
Sprinting technique is best improved by running at a steady pace with less than full intensity; when running with acceleration, when the speed is brought to maximum; at exits from the start with different intensity.
The desire to run at maximum speed with undeveloped technique and insufficient preparedness almost always leads to excessive tension. To avoid this, at first, running should be used mainly with an intensity equal to 1/2 and 3/4 of the maximum: with a light, free, relaxed run, it is easier for an athlete to control movements.
With each subsequent lesson, the running speed should increase. But as soon as the sprinter feels tension, enslavement of muscles and connectedness of movements, the speed must be reduced. As a result of improving skills, excessive tension will appear later and the athlete will begin to develop more and more speed, moving easily and freely.
It is necessary to constantly monitor the technique of a low start. Particular attention must be paid to reducing the reaction time to the start signal, while avoiding premature start of the run. It is imperative to give a signal for the return of runners if someone started off before the signal.
In the section "Teaching sprinting technique" the number of repetitions of each exercise for one lesson is indicated. When you include more exercises, the number of repetitions should be reduced.
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Sprinting is an incredibly spectacular and emotional type of athletics program. Fantastic speeds and constant fierce competition on the track have made this sport one of the most popular in athletics.
At the beginning of 2016, the fastest man on the planet is Usain Bolt. Phenomenal records in the 100m and 200m rightfully made the Jamaican athlete one of the most recognizable figures not only in the world of athletics, but in the sports world in general.
How to succeed in the sprint, if you are not born in Jamaica, you ask?
To answer this question, you need to systematically approach the analysis of sprinting. In almost every sport, three components of sports training can be distinguished: physical training, technical training and tactical training.
So, in order.
Physical training.
Strength, speed, explosive abilities. If sprinter were a dish, then these ingredients would be its basis. Behind each physical quality there are always features of human anatomy and physiology, and in order to develop one or another physical quality, one must understand the changes that occur at the lower levels of our body. So first let's try to understand these features.
Imagine a racing car. It has a powerful, fast engine, but for such power, it has to pay the price of fast fuel consumption.
In the body, everything is exactly the same:
If we take our muscles and do a special examination of the composition of muscle fibers, which is called a biopsy, we will see that our muscles can be roughly divided into two groups - fast-twitch fibers and slow-twitch fibers.
These names directly reflect the essence of these fibers - after all, fast-twitch fibers reach the peak of tension twice as fast as slow fibers. The main reason for this difference is in the more developed structures and enzymes of the cell, which allow you to quickly receive energy and conduct a nerve impulse to activate the fiber.
In fact, the amount of force produced by slow and fast muscle fibers is almost the same! Then what's the catch?
Each muscle fiber must be set in motion by a nerve impulse. Such an impulse is transmitted by a muscle neuron or motoneuron. So, the motor neuron of fast muscle fibers can simultaneously set in motion from 300 to 800 muscle fibers, while the motor neuron of slow fibers can only internalize a small number: from 10 to 180.
Then everything converges: due to cellular features, fast fibers can be activated faster, which gives a FAST manifestation of strength, and at the same time, the motor neuron of fast fibers can activate more of them, due to which we achieve GREAT strength.
Unfortunately, muscle composition is genetically predetermined and very difficult to train, but this does not mean at all that your speed will not increase!
Energy for sprinting
Remember our car? Do you think he will go without fuel? Right! No. Just like a person.
During physical work, metabolic processes are constantly taking place in our body, due to which energy is generated that allows our muscles to work.
The main energy substrate of our body is ATP. Thanks to it, our cells function and it is ATP that is formed from energy sources.
All sources of energy supply can be divided into: alactic anaerobic, anaerobic-lactate, aerobic.
In this article we will consider only the first of them.
Alactate source - means that when it is used, lactic acid is not formed, due to which we feel a burning sensation in our muscles.
Anaerobic source means that it does not require oxygen to use it.
Putting the two words together we get a source that does not require oxygen and does not produce lactic acid.
Such a source is called Creatine Phosphate.
It would be great if such a source was infinite ... but no, its reserves are limited and they last up to a maximum of 15 seconds. At the same time, they are just enough to run a sprint distance, up to 200 meters.
The amount of creatine phosphate in our orgasm is trainable and can be significantly increased, especially when combined with the use of sports nutrition containing creatine.
Now let's imagine that we have two athletes with the same muscle composition and Creatine Phosphate reserves. But with a probability of 99%, if you ask both applicants to perform at a distance of 100 meters, then only one will win. Why will this happen?
In fact, there can be many options: perhaps one made a faster start or another made a false start, perhaps one could not relax the muscles along the distance, or, on the contrary, could not produce enough muscle tension.
Everything that we wrote about above will depend on the characteristics of the nervous system.
Excitability and mobility are the main properties of the nervous system of any sprinter.
Thanks to the excitability of the nervous system, the nerve impulse that occurs in our brain in response to the start signal is transmitted faster to our muscles, and thanks to the mobility of the nervous processes, we can regulate the alternation of relaxation and tension of our muscles during running.
Why is it important to relax your muscles while running? First, because not all of our muscles are involved while running. Excessive enslavement of the muscles of the body, arms and legs not only become a source of unnecessary energy consumption, but also limit the range of motion of the sprinter. Secondly, rapid tension and relaxation is a necessary condition for a high frequency of movements. The faster an athlete can move his limbs, the faster his running speed!
Another important role of the nervous system is the synchronization of muscle fibers. Remember our motor neurons that set the muscle fibers in motion? I think that the strength of the muscle will not be so high if each motor neuron contracts separately. Through training, we train our motor neurons to fire in sync, thereby achieving greater strength in our muscles.
The more motor neurons will be included in the work in the shortest period of time - the more power the sprinter has.
Briefly summing up all that has been said, we can say that the sprinter has:
1) Large reserves of creatine phosphate, which supplies his muscles with energy
2) A larger composition of fast muscle fibers that can produce fast contractions and recruit more muscle fibers.
3) An excitable and mobile nervous system, thanks to which he can quickly leave the start and alternate tension and relaxation of his muscles.
4) Synchronized muscle fibers, allowing you to produce more powerful muscle tension.
Running technique
The entire sprint distance can be divided into four main components: start, starting acceleration, distance running and finishing.
Each of these sections requires proper technical execution.
Start
The start is where the sprint always starts. This segment of the distance immediately brings someone to the leading position, and leaves someone far behind. Let's deal with the features of this element of running.
According to the rules of the competition at distances up to 400 m inclusive, runners perform a low start.
To perform a low start in athletics, special blocks are used.
The construction of the starting blocks is quite simple:
1) First pad element- This is a special starting machine. At the bottom of the machine are spikes for attaching to the treadmill. If you look from above, you can see special divisions and slots for attaching the pads themselves. This number of slots is necessary for individual selection of the distance between the pads.
2) The second element of the pads- these are the pads themselves. In the design of the pads, you can see two fasteners that allow you to attach the pads to the frame. Also on the back side of the pads there is its own tilt angle adjustment system, which allows you to choose the required take-off angle depending on the athlete's preferences. As a rule, the most acute angle is set at the rear block, and on the contrary, a more blunt one is set at the front block. The lining of the pads itself is made of rubber, which allows athletes to perform repulsion without hindrance.
As a rule, before the race itself, athletes are given time to set the starting blocks, make a slight acceleration to check the correct installation of the blocks and remove the warm-up suit.
In sprinting, there is no single correct way to set the starting blocks, since each person has an individual size of legs, torso, arms, and generally feels the most comfortable position of the legs in the blocks in different ways. But! There are certain rules that will make it easier for you to install starting blocks.
Installing start blocks
If you are a beginner and just starting to sprint, then you can use the simplest and most effective way. First, you need to determine your push leg. How to do it? You can remember which leg is stronger or which leg is more comfortable for you to push off, or do a simple test: get into a stance with your legs together and tilt your torso forward until you start to fall. As soon as you start to fall, you will instinctively put your foot forward in order to avoid falling. The leg that you put forward is your pushing leg.
Do you remember where your feet are? This will be the location for your starting blocks. This method of installing the starting blocks can be called normal, when the blocks are proportionally the same from the line and from each other.
In the sprint, you can also meet at least two types of start:
1) Stretched start- with this type of start, the rear block remains in the same place, and the one in front moves back one foot. With this way of performing the start, the athlete's body weight will be more forward, which can contribute to a faster start, but can also cause an error if the athlete does not have time to react quickly enough to the fall.
2) close start- with this method of starting, the opposite method of installing the blocks is used. The forward block remains in the same place, and the rear block moves forward on the foot. By setting the blocks this way you will feel more charge in your feet, but on the other hand, placing your feet too close can cause you to fall if you fail to take your starting steps quickly and stumble when you exit the blocks.
In any case, when training in sprinting, practicing the exit from the start will become an integral part of the preparation for you, during which you will be able to choose your individual block setup and work out an error-free exit from the start.
We figured out the installation of the pads. Let's get to the start.
According to the rules of the competition, three teams are given when running from a low start.
1) On the command “Start!” the athlete approaches the starting point and takes the starting position. In the initial position, the athlete sets his feet in the starting blocks, and his hands are positioned in such a way that his thumb and forefinger rest on the treadmill, and the hand is almost perpendicular to it. It is important to remember that the hands must not cross the starting line, as otherwise the referee may give you a warning and ask you to take the correct position. Having set your hands, you must bring the level to lie down to the position of the parallel with the starting line. Having done all the above elements, you should freeze and prepare for the next command.
2) Team "Attention!". The most exciting command, when you want to start running as soon as possible, can be fraught with the danger of a false start. Unable to cope with emotions, an athlete can make a mistake and start running before the starter's signal. The most severe punishment for this violation is disqualification from the competition. There is no right to make a mistake - but the rules are the same for everyone.
Let's get back to technology. At the “Attention” command, you should move your shoulders slightly forward, thereby shifting the center of body mass, which will give you acceleration in the first meters of the distance, and by straightening your knees slightly, move your pelvis up and forward, thereby causing pre-launch tension in the legs.
In this position, you need to freeze and be ready to start your run at the signal of the starter.
3) Starter signal command. Depending on the level of competition, the third team may differ from each other, but its essence does not change. If there is a starting pistol, then a shot from a pistol will become such a signal for you, if there is no pistol, then the starter can give a voice command, saying “March!”.
The main task of the athlete at this moment is to respond to the signal as quickly as possible and complete the first starting steps.
From the first steps after the starting signal of the starter, the starting acceleration begins. The purpose of this stage is to gain speed in order to continue running. During acceleration, the sprinter runs in an inclined state. Such a tilt, with the center of mass of the body moved forward, allows the sprinter to gain speed faster. One of the biggest mistakes beginner runners can make is premature straightening of the torso. Don't make this mistake - it will destroy all the benefits of incline running! The duration of the starting acceleration for each sprinter is individual, but usually for everyone the end of the acceleration is marked by the straightening of the torso. 
Successful overclocking requires the correct implementation of the very first steps. The first steps need to be done fairly quickly and briefly. Should an athlete stretch his step, that is, make it too long, then he risks falling or slowing down his run. It is no coincidence that many exercises in the sprint are aimed at running the first 30 m of the distance, because it is this segment that can conditionally reflect the distance of the athlete’s starting acceleration.
Distance running
After the successful completion of the starting acceleration, the athlete begins to run along the distance. The ability not to tighten up and alternate muscle tension and relaxation in time will allow the sprinter to enter the rhythm of running and produce not only more powerful movements, but also allow him to develop the necessary frequency of movement. Relaxed facial muscles and mobility of the shoulder girdle - all this is worked out in training.
Finishing
Sprint distance is the kind where the winner is determined by tenths, or even hundredths of a second. The ability to snatch precious time in the finishing cages can help an athlete climb to the podium many times.
Watching sprinters, you can see that at the end of the distance, most runners prefer to make a finishing dash. This can be a jerk with the chest forward or a slight turn of the torso with one shoulder forward. All these tricks are done with one single goal - to try to push the shoulder forward on the last meter of the distance in order to cross the finish line earlier, because according to the rules of the competition, the finish of the participant is determined by crossing the finish line with his body and shoulders.
If you are just starting to engage in sprinting, then at the initial stage it is worth abandoning this technique. Overemphasizing the finishing dash can, on the contrary, reduce your speed. The best way out would be to simply run the distances without focusing on any slowdown or takedown before the finish line.
Tactics
Are there tactics in the 100m and 200m?
Sometimes it seems that sprinting is easy, get up and run with all your might ... But this is not entirely true. If the athletes do not have to conduct any tactical struggle directly on the track, then they have to competently distribute their forces throughout heats, semi-finals and finals. Getting to the final with the least blood will allow the athlete to give all his strength in the decisive final race.
conclusions
Let's summarize all of the above:
Divide your training into several components: physical, tactical and technical.
In your physical preparation, pay attention to the development of the following structures:
1) Develop creatine phosphate stores to provide energy to your muscles.
2) Develop fast muscle fibers, because they will produce quick contractions and use more muscle fibers.
3) Develop excitability and mobility of the nervous system, thanks to which you can quickly leave the start and alternate tension and relaxation of your muscles.
4) Achieve the best synchronization of muscle fibers, which will allow you to produce more powerful muscle tension.
Divide your technical background into four logical parts.
1) Running from the start - understand the rules for setting the starting blocks and select your individual setting. Understand the starting commands and starting positions in each of them. Get ready to react immediately!
2) Starting acceleration - include exercises with running out of the starting blocks in your workouts. Proper execution of the first steps will help you not only gain the desired speed, but also save you from falling at the start.
3) Distance running - learn to feel your muscles and relax them while running. Relaxed muscles will allow you to avoid unnecessary energy costs, increase the amplitude and frequency of your movements.
4) Finishing - a competent jerk in the finish line will allow you to win a few hundredths of a second, but inept use of it can, on the contrary, worsen your result. Use normal running in the first stages of your preparation.
As soon as competitions with several rounds of selection begin to appear in your practice, you can think about the tactics of passing the preliminary races. Proper distribution of forces will allow you to come fresh to the final race.
