In athletics competitions, athletes start running using one of two types of starts - high or low. A high start in athletics is not used in every case. An indispensable condition for decent sports results is the successful development of both the one and the other. It is especially important to start correctly in sprint competitions. An experienced trainer includes the technique of running out in each warm-up during classes with athletes.
High start - technology and features
How to start from a high position? A preparatory step before mastering a high start may be to run out of a “falling” position. What does it consist of? The athlete rises high on the foot and leans forward, without bending at the same time in the hip joints. Thus, he begins to “fall” forward. At the same time, he should actively start.
In the initial training of any athlete, a detailed analysis with an endless repetition of each individual starting command is very important. In order to successfully master the high start, in the first trainings they practice fast running out over short distances (15-20 meters). Later it will be possible to increase the distance to 30-40 meters.
High start training
Athletes, especially young ones, should get used to being in front of the teams at a distance of one and a half to two meters from the start line (no closer). When the trainer says the command “To start”, the athlete should put the pushing leg with his whole foot forward, bringing the sock to the start line itself.
The fly leg is set back halfway and rests on the forefoot. The feet of both legs are parallel to each other along the trajectory of movement. In this case, there should not be strong muscle tension, you need to start in a light relaxed state.
Having heard the “Attention” command, the athlete transfers body weight to the other leg, bends the legs at the knees and leans forward with his body. At the same time, the arms should be bent at the elbows with the forward extension of the one that is opposite to the pushing leg. Remember this is important, as young athletes are able to confuse the position of the hands. Alternatively, the arm, being bent, can be freely lowered down.
Start to move
When the “March” command sounds, the athletes begin to run, using mainly the fly leg, which is bent at the knee. The technique of running from a high start implies the beginning in the form of an active movement, the emphasis of which is placed precisely on the fly leg.
The first steps after the start line affect the runner’s maximum speed set. To start as best as possible, they should be done by elastic setting of the feet under the body, while maintaining the starting slope.
After some time, you need to straighten the body and increase the stride length. If you have to run a distance of more than 400 meters, the command "Attention" is not given. In order to hone the technique of the run-out process at a high start, the training procedure should use the start procedure with both two and three teams. A high start in athletics is also possible with or without support.
Other technique
Low-start athletes are trained in almost the same sequence as high. Each lesson begins with a repetition of the correct technique for starting movement. Athletes in droves are required to master the implementation of each individual starting team. If there are not too many “overpowered” correct equipment among the team of athletes, you should re-train to achieve success. In the process of training, the trainer also involves students in order to show and indicate inaccurate actions.
Like running from a high start, young athletes hone it first themselves, then by the coaching team. After mastering the basic skills by them, the trainer can arrange running out of the race to a small distance (up to 25 meters). In developing low-start techniques, starting blocks are required - without them, training of real athletes is impossible.
If we are talking about physical education classes in droves (for example, at a school lesson), you can use small recesses in the quality of the treadmill to cover them. This will allow students to start in large numbers at the same time. But if a group of young students needs to be prepared for athletics competitions, running pads are indispensable.
As a rule, it is more difficult for students to master a low than a high start. His technique is more complicated. When practicing skills, numerous errors are possible, the main of which we will try to consider below.
Major mistakes
So what can prevent an athlete from starting successfully? The main mistake with a low start is in this position of the back, when athletes start with their heads raised, looking ahead of themselves. This incorrect position leads to excessive muscle tension. To correct the error, the head should be lowered and the back slightly bent.
Another common error is the transfer of body weight to the arms when they are too bent at the elbows. Starting the movement, the athlete will have to actively repulse from the covering with his hands, and the legs will begin to work later than necessary. It will be correct at the start to make the main emphasis on pushing with legs from the block.
If the runner’s shoulders are laid back (behind the starting line), and he’s, as they say, “sits on the heels,” the whole body weight will be on his feet. At the same time, a high quality start cannot be achieved - this angle of bending of the legs requires an extremely strongly developed leg muscle. In addition, the initial movement is likely to be in the upward direction, and not forward, which slows down the starting acceleration. To get up correctly, the athlete should tilt the body, lower his head and arms to place almost vertically.
What else to look for
Mistakes that athletes make often concern the incorrect position of the body. The pelvis can be raised unnecessarily high with almost complete extension of the legs at the knees. Then the first step will come out crumpled, since it is very, very difficult to start from such a position qualitatively. Therefore, you should lower the pelvis lower and keep its position under control. You should pay more attention to bending, but keep your back parallel to the surface of the track.
Another mistake before the start of the start is when the shoulders are too "piled up" on the starting line, body weight passes mainly to the athlete's hands. Starting a run, the latter will have to push mainly with his hands, not with his feet, which is much harder. To avoid this, you should give the body a little back, place your shoulders exactly on the start line, and put your hands upright. But the shoulders should not be taken too far back - a similar error when executing the "Start" command was discussed above.
What to do
Athletes commit most of the wrong actions when the “March” command sounds. The main one is to straighten the body almost immediately to a vertical position. The step with the swing leg turns weak and too shallow. This leads immediately to a significant loss in starting speed. You can correct the situation by starting to start while maintaining the body in an inclined position.
In the process of training, it makes sense to limit the process of straightening the body using additional tools. The latter may be an inclined bar or a rubber band stretched over the track .
If the muscles of the legs (mainly the muscles of the thigh - its front surface) of the athletes are not yet sufficiently developed, you can practice using small jumps from a squat or semi-squat position.
Another widespread mistake is the excessively large first step, which is performed with the fly leg, which automatically causes a short stop and loss of speed in the next step. The first step is advisable to perform more actively, putting the foot under yourself. In the process of training on the track, it makes sense to put the drawn marks for the initial steps.
Remember the legs
When working out this moment, special attention should be paid to the correct setting of both legs. The athlete’s chin pull back at the first step will also be false. This leads to a violation of the rhythm of running and general coordination at the beginning of the movement, in which fast speed gain is impossible. The chin is raised up, which inevitably leads to too quick straightening of the body. To control this moment is also necessary - to monitor the work of the chin, which should be lowered and pressed to the chest.
If at the first step the hips rise too high, then such a step will come out too short and immediately deprive the participant of the advantage. Therefore, the foot should be low in relation to the running surface.
Secrets of sportsmanship
What kind of "chips" will help those who seek to master both low and high start well? The successful running technique contains some secrets that are well known to experienced athletics trainers.
Strengthening the movement of the fly leg during the first step with general acceleration is achieved by actively taking the same arm back. During the first steps at the start, moving your hands should be quick and short. Hands set the pace of movement of the legs, especially at the beginning of the distance.
When accelerating, you should look at the treadmill a little ahead of yourself. Starting, the athlete should monitor the tilt of the body forward, which should be done at an angle of at least 45 degrees, avoid deflection of the back in the lower back, keep your head straight. Reduce the inclination of the body should be gradually at the beginning of the distance. Active hip removal leads to an increase in the length of each step. This rule is true regardless of whether you took a low or a high start. The active removal technique is practiced during the first 12-15 steps, then the run becomes more uniform.