Short-distance running is a group of running types of athletics disciplines with high speed. It includes distances of 60, 100, 200, 400 meters and a group relay 4x100.
Sprinting requires high speed abilities,
coordination of movements, strength qualities of leg muscles. The athlete develops these properties during systematic planned trainings.
The entire short run distance can be divided into four stages:
- start;
- overclocking;
- mileage;
- finish.
At the first stage, running short distances implies a low start. It consists of the athlete’s squat, the footing point in the starting blocks and the support of the spread out fingers of the hands to the ground. This position helps to create the necessary acceleration and acceleration to maximum speed.
The right push at an acute angle to the surface of the treadmill, vigorous hand movements, frequent and quick steps produce a high pace of running at the acceleration stage.
Wide forward movements of the legs with a high knee and quick ejection of the lower leg forward, as well as active hand movements help maintain maximum speed during the run.
At the finishing stage, speed is added, the hull is advanced forward and a reinforced jerk is made.
Athletics (running) - a training complex of exercises
Short-distance running is characterized by maximum intensity physical exercise. To achieve high results in this sport, you need to train throughout the year, regardless of the season. Five workouts of several hours are required per week.
The sprinter's endurance is developed by running exercises: mincing running, running with alternating jumps, throwing the thigh forward or throwing the lower leg back.
The strength of the legs is generated by repulsive jumping exercises: on a skipping rope, on one leg, alternately in different directions, with a small take-off run, triple, five, with the knees raised high forward.
The speed of movements, coordination, as well as the improvement of the musculoskeletal system are formed thanks to exercises with weights and gymnastic apparatus, which are performed at a fast pace using shocks, jumps, jerks, squats and bends.
To develop speed, short-distance running is used with acceleration at the start and finish stages. Speed endurance improves in cross-country runs with climbs uphill, cross country, jogging and maximum speed, sports games (handball, basketball, football).
The most popular type of athletics is running over medium distances from eight hundred meters to two kilometers. In this type of run, the experience of determining the required speed, the use of various running tactics in different parts of the distance is important. The athlete must be able to change the technique of his movements in conditions of body fatigue and increased oxygen starvation, and also have the ability to control the entire process of distance travel.