The 30-meter running standard is one of many requirements that can be surrendered in a large number of sports, from athletics and football to swimming and passing the TRP standards. By the way, in recent years, sport is developing rapidly. Once again, students pass the TRP standards, receive certificates and badges. First, let's get acquainted with the 30-meter running technique and the rules of this standard, because the result of an athlete, at a minimum, depends on it.
Running 30 meters. The right technique
It is worth starting with the fact that at a professional level, this standard either does not give up at all, or it is rarely given up. This is due to the fact that there are longer distances for sprinters, starting from 100 meters and more.
Before the main part of the workout, you should not neglect the warm-up. Particular attention must be paid to the knee joints and feet, because it is they that are subjected to the highest loads. Stretching exercises are best suited.
The correct starting position in this case is the top one. This is due to the fact that in this case, the time taken to disperse will be minimal. The supporting leg, that is, the one with which it is more convenient to start the sprinter, is set forward and bent at the knee. Most of the body weight needs to be transferred to this supporting leg. The body should be at an angle of 45 degrees. The hind leg is slightly bent, almost straightened. The feet are parallel to each other and turned right in the direction of running.
The position of the arms is opposite to the setting of the legs. That arm, which corresponds to the back of the leg, is in front. Both arms are bent at 90 degrees.
Start
As soon as the start signal has sounded, it is necessary to rush forward with all your strength in order to achieve maximum speed in the shortest period of time. Remember that very often a distance of 30 meters is run in less than 5 seconds.
During the run, the hands remain in the same position: the elbows are bent at 90 degrees. You can’t wave your arms straightened, because this will not only not give speed, but, on the contrary, will reduce it. This is due to the fact that if the movements of the hands are too large, the body will "hang" from side to side. And these are precious fractions of a second. The palms do not clench tightly.
It is very important to maintain the maximum speed over the entire distance, which, as a rule, is achieved after 1.5-2.0 seconds after the start. Speed losses should be minimal. But here a lot depends on the athlete’s physical preparation for such loads.
It is important to run as wide as possible, and not flicker. At such short distances, both the width of the steps and their frequency play a large role. The knees should work like machine shock absorbers, that is, spring at each step, throwing the athlete with great force. As soon as the leg reaches a straight position, you must immediately bend it at the knee and move it forward with your hip.
Only one toe is in contact with the surface of the earth, and not the entire foot. This increases explosive power and reduces the likelihood of damage to the ankle and periosteum. The feet themselves are placed not to the sides and not inward, but strictly directly in the direction of running. This greatly reduces the likelihood of injury and increases the speed of the athlete.
Surprisingly, the body should be relaxed during the race, as the presence of tension impedes movement, reduces alertness and, therefore, increases the likelihood of gross errors. However, this does not negate the importance of the fact that maintaining mindfulness and concentration during the race is extremely important.
Finish
Both the start and the finish are equally important, affecting the result of the race. Before crossing the finish line, you need to put the chest forward as much as possible, because time stops at the moment when the sprinter's chest crosses the finish line. This is especially important when the finish line is a stretched tape. But here it is important not to overdo it and not to lose balance at all, because this can lead to the athlete falling.
30 meter running guidelines for students
Standards for secondary and high school students are presented in the picture.
It should be noted that the standards for running 30 meters for grade 9 and older are very high. Students can run the distance in 5 seconds.
GTO 30 meter running standards
If we talk about passing the TRP, then this type of standard fully coincides with the school curriculum. The mark "5" is equal to the gold badge, "4" - to silver, "3" - to bronze.
The GTO running norm of 30 meters can only be passed by students, that is, up to the 5th step, and then 60 and 100 meters go.
Ages by steps:
- 1st stage - 6-8 years;
- 2 stage - 9-10 years;
- 3 stage - 11-12 years;
- 4 stage - 13-15 years;
- 5th stage -16-17 years.
Conclusion
Like any other sports discipline, running 30 meters requires the athlete not only good physical preparation, but also certain knowledge and technical skills. After all, this is important not only for a good result, but also for maintaining the health of the sprinter. During the run, even if it lasts only 5-6 seconds, it is the feet, lower legs, ankles, periosteum and knee joints that are exposed to particularly strong stress.
Therefore, before training and competitions, special attention should be paid to proper warm-up. You should never forget or neglect it as a warm-up, because it is precisely because of this that breaks in the ligaments or severe sprains often occur. It is better to spend time to warm up and show a good result than to harm the body. Keep your mouth open and begin to exercise. Good luck on the treadmills!