To become a good runner is not enough just to conduct daily training. Special running exercises, or, as they are also called, SBU, will be useful. Let's find out what these exercises are and how they help in playing sports.
General characteristics and benefits
So, special running exercises are a training tool that improves performance in this sport. The whole point is that they develop not only running techniques, but also power qualities. SBU favorably influence:
1. Coordination.
2. Straightness of running.
3. Posture, position of the body, arms and head.
4. The breath.
5. Performance of the muscles involved in running.
6. Movement.
7. The muscles of the cortex and back.
These are the main areas that are developing with the help of the SBU. From each exercise, the athlete takes what he needs at the moment. Success depends on the correct choice of the complex, the number of approaches, the distance and coordination of these exercises with other elements of the training.
Special running exercises: difficulties and mistakes
When performing the SBU, it is worth understanding that there will be no visible result the next day. There will be a minimal shift due to power growth, and not an increase in technicality. Problems that arise in athletes with SBU, as a rule, are individual. Each interprets the exercise in its own way and practices it in its own, often rather ridiculous manner.
The most common errors when working with SBU:
1. Improper posture.
2. Stiffness of breathing and movements.
3. A look at the earth.
4. Excessive tension in the body. Tension should be alternated with relaxation.
More detailed errors will be considered in each exercise separately.
Special running exercises are also difficult because the athlete does not see himself from the side. Therefore, he alone cannot give an assessment of his actions and technique.
How is training
You can perform SBU both as a warm-up before jogging, and as a full-fledged workout. You need to do them regularly, carefully monitoring the technique. The distance and the number of approaches depend on the level of your training. Do not rush to complete the entire SBU program at the first training. If you are a beginner, then even one correctly performed exercise will be enough for a strong fit the next day.
So, we will analyze a set of special running exercises for athletes and simple runners.
Shin overrun
Many people remember this exercise from physical education lessons. The bottom line is simple - you need to touch the heels of the buttocks with a maximum step frequency and minimal advance. Hands can move or be closed behind. Typical mistakes: setting the foot to the entire foot, fast advancement (the task is to make as many as possible whips, and not run the distance faster), clasped hands (do not press them tightly against the body), breath holding and small amplitude (it is better to make fewer repetitions, but right).
Thigh Running
There is no hurry here either. When pushing with your supporting leg, you need to raise the thigh of the fly as high as possible. As in the first exercise, it is important to monitor the high frequency of leg lifts. The shoulders should be relaxed while moving, and the arms should be bent at the elbows. The supporting leg and torso should create one line. It is important that the back is always flat. Beginners can work with their hands, and experienced athletes tend to isolate their hands behind their backs. Common mistakes: setting the foot to the entire foot (only socks work), excessive squatting, tightness of the hands.
Straight leg running
The legs work like scissors. It is important that they remain level and that landing occurs on the forefoot. Here, unlike previous SBUs, it is important to move forward quickly. To make it more convenient, the body is slightly fed back. Given that the goal is to move forward, the hands are working actively. Typical errors: bending legs, slow speed, landing on the heel.
Deer run
This exercise is a synthesis of running and jumping. It’s difficult for beginners, but you still need to master it. To make it easier to monitor the work of the legs, imagine a certain obstacle, for example a log. Through it you need to jump with one foot, bending it while at the same time in the knee. The second leg remains motionless. Hands actively help the body move. Typical mistakes: setting the foot to the entire foot, stiffness of the arms, looking down, too fast movement, as a result of which the jumps turn into a simple run.
Bike
This is not the bike that is done lying down and trains the abs muscles. This is a run in which the legs move as if they were pedaling a bicycle. In this case, advancement occurs. When pushing with the supporting leg, you need to move the thigh of the second leg forward and make it a "raking" movement down and back. This most “raking” movement should be very fast. Hands help very actively, as there is a need for good jumping. Typical errors: small leg amplitude, passivity of the hands.
Lunges
Finally, you can take a break from running and jumping. Here you need to do simply the widest possible steps with a deep squat. In this exercise, unlike the previous ones, the front foot is placed on the heel. At the end of the exercise, you can accelerate by 30-50 meters. If you do everything right, the next day your legs will let you know about it with severe pain. However, this "criterion of correctness" is applicable to other special running exercises. Common mistakes: rush, small amplitude, repulsion without lifting, tension in the hands, too long or short steps, a turn of the foot during repulsion.
Minced run
In this exercise you need to take steps no longer than your foot. Landing occurs on the toe. During movement, the whole body is relaxed, hands move freely. As athletes joke, making mincing steps, you need to imagine yourself as sour cream. Errors: excessive tension in the muscles, high speed, long strides, landing on the heel.
Jumping on one leg
Particular attention should be paid to the jogging leg. It should be absolutely straight, while the supporting leg bends at the knee to approximately a right angle. You need to push up, not forward. The speed is small, not in a hurry. Errors: small amplitude, passivity of the hands, jumping forward.
Running with jumping on one leg and landing on both legs
This exercise differs from the previous one only in that you need to land on both legs, and not on one.
Straight leg jumping
As before, the jump is done up on one leg, only now the legs should remain completely straight. That is, the shin works. Hands help. Typical mistakes: bending the legs, setting the foot to the entire foot, haste, looking down, tension in the hands.
Jumping on each leg
This exercise needs strong legs, so if you are a beginner, leave it for later. Technically, there’s nothing complicated. You just need to jump forward, balancing on one leg. The speed should be such that you can control your body. Try to keep a straight line. To make it easier to balance, help with your hands.
Typical mistakes: "sticking" the legs, enslavement of the body and fly leg (all parts of the body, except the supporting leg, should be relaxed), skewed body.
Here she is, a technique for performing special running exercises. As you may have noticed, there is nothing complicated. Nevertheless, doing SBU is not so simple. It is important to follow the correct technique, breathing, straightness of movement. And why is it important, find out below.
Why is technology important?
The technique of special jogging exercises must be followed impeccably. Otherwise, all the mistakes made are memorized and carried forward. It will happen so quickly that you will not even notice. Therefore, if you are aiming for a good result, be careful. Everything must be done clearly, without haste, with full understanding and control of what is happening. Special running exercises in athletics are needed to train the muscles and develop the right running skills in the athlete, so do not neglect them.
Conclusion
So, today we learned what the SBU is, what they give the athlete and how to do it right. In addition to running, special jumping and running exercises were considered. The reason is simple. After all, the same muscle groups work in jumping and running. These are related sports. Therefore, it is worthwhile to comprehensively train jumping and special running exercises. A photo and a detailed description will help you quickly understand this or that exercise. We wish you sporting success! And do not forget that health is always more important than beauty and achievements!