Shuttle 3x10: execution technique, benefits for general physical development

Physical education as a school subject should comprehensively develop immature children's organisms. Unfortunately, the health status of students is unsuccessful. For example, the rate of chronic diseases of various forms is growing, an immobile lifestyle leads to the formation of excess weight. Few people understand the importance of physical development, but elementary exercise in the morning can not only invigorate, but also improve blood circulation, activate the body and give strength for full work for the whole day. And these are not empty words, not a motivation for a healthy lifestyle, which most people ignore, dismissing the standard “I don't have enough time”. This is a fact. Most people are lazy and do not want to engage in physical activity. From this - constant diseases and fatigue, which interfere with enjoying life.

But back to physical education. Elementary exercises can greatly affect the activity of the body. It is necessary to deal with them regularly or at least several times a week.

Physical education and attitude to it

The school program for the entire training period includes many standards for athletics, as well as for basketball, volleyball and more. In fact, the classes are held taking into account the available equipment and a full venue. So, the situation with the above in most schools in small towns is regrettable. Somewhere better, somewhere worse, but that's not the point. Just attitude to physical education in children and some teachers is dismissive. They take it as a lesson where you can sit and do nothing. Nobody wants to run and sweat, but everyone wants to be slim and beautiful. Few people think that an elementary shuttle race, the technique of which is quite complicated, is used to train football players, boxers, karatekas.

This is the development of the vestibular apparatus, a sense of coordination, dexterity. Although, in fact, it looks simple - run from one point to another several times. With what difficulties arise, one can understand if we consider in detail, for example, the 3x10 shuttle race, the technique of which is familiar to most students of secondary schools.

Shuttle Run Features

Strange, but for some, a distance of 100 meters is much easier than a run 3 times 10 meters. This is due to the nature of the movement during the exercise. In a short segment, the student must accelerate, brake, touch the ground (line, floor, cube), turn and do it several more times.

This is a significant burden on the body, in particular the heart, lungs. It exhausts the muscles. It is traumatic, but useful for blood circulation, for coordination. Using a 3x10 shuttle run for warming up, the implementation technique of which seems to everyone elementary, much can be achieved. But it is necessary to educate children to correctly perform the exercise and fix it in practice.

Components of the shuttle run exercise

The execution technique consists of several points.

1. Preparation:

- determination of the distance, choice of venue, marking of the venue;

- warm-up of the student, explanation of the technique, demonstration of performance by example.

2. Execution:

- high start;

- reduced acceleration time;

- braking with the need to touch the ground, line or to pick up a cube;

- U-turn using the stopping step used in football, basketball;

- return to the starting point in a similar way.

Special attention to the finish

Running through the last segment, the student no longer needs to slow down, therefore, he will accelerate in order to finish faster. For starters, as an introduction to this exercise, a normal 3x10 shuttle run is suitable. The technique of execution can be supplemented, it can be varied. Alternatively, the number of segments can be added - 5x10, 10x10, the segment itself is increased or running back-forward is added (for more experienced athletes).

It all depends on the physical preparation of the one who performs the exercise, on the risk of injury, on compliance with safety precautions and on the imagination of the person leading the subject of "physical education". Shuttle run mobilizes the entire human body, but can cause serious damage to the legs, arms, and other parts of the body.

Regulations

Naturally, shuttle running should be evaluated as a component of the subject of physical education. Standards vary by grade and gender. The 3x10 shuttle run, the technique of which affects the time it takes to complete the exercise, provides the following standards:

In general, each of the three segments should take an average of no more than three seconds. Nine seconds to increase the stamina of your body, to improve blood circulation and strengthen immunity.