Mass recruitment

How to run a shuttle run? Shuttle run. Description, standards, technique Shuttle run 4 times 20 meters

Shuttle running is a kind of cardio load that is widespread all over the world and is aimed at developing the speed-strength qualities of an athlete. When performing a shuttle run, the athlete must run the same distance in the forward and reverse direction several times with a 180-degree turn at the end point of the distance. The most popular among athletes is the shuttle running technique 10x10, 3x10.

Benefit

This training method is useful in that it helps to increase the explosive strength of the leg muscles, improve the functioning of the entire cardiovascular system, develop coordination and strength endurance. Shuttle running standards are used to assess the physical fitness of not only athletes, but also employees of various power structures.

Usually shuttle running is carried out over short distances from 10 to 30 meters, however, in rare cases, the distance can reach the mark of 100 meters. Due to its multifaceted benefits, this exercise has gained popularity in fitness, crossfit, various martial arts, and is also included in the mandatory physical training program in schools, specialized academies under state bodies and in the Armed Forces of the Russian Federation.

Today we will figure out how to properly run a shuttle run, and also what is the practical benefit of this exercise on the human body from the point of view of the all-round development of an athlete.

Exercise technique

The shuttle run technique has several varieties, the choice of which depends on the distance the shuttle run is performed: 10x10, 3x10, 4x9. However, at your own discretion, you can increase the distance several times - be guided by your level of physical fitness and well-being.

One way or another, the shuttle running technique is almost the same for any distance. The only factor that should be taken into account is that in sprinting the athlete immediately begins to perform the exercise with the greatest intensity, using all his power potential; with a longer shuttle run (for example, 10x10 or 4x100), the first 4-6 segments should be performed at a normal pace, trying not to spend a lot of energy so as not to get exhausted ahead of time. It is better to leave in the end most of the speed-strength resources of your body in order to overcome the required distance in the shortest possible time period and show a truly outstanding result.

The exercise should be done as follows:

Starting position

The classic starting position: put the supporting leg forward, try to keep the entire center of gravity above it. The quadriceps of the supporting leg is tense, like a spring, the body is tilted slightly forward, the back is straight, we keep our hands at the level of the ribs. The start should be as explosive and fast as possible in order to overcome the first segment in the shortest possible time. We need strong and well-developed legs for a really explosive start, so pay more attention to exercises that develop explosive strength of the quadriceps: barbell squat with a pause at the bottom, sumo deadlift, box jumps, jump squats, etc.

Another option for the starting position is a low start:

Running speed

During the race itself, we need maximum speed. To do this, after each step, you should not land on the entire foot, but only on the toe. To develop this skill, replace your standard cardio with jumping rope, then the Lisfranc joint will adapt to the constant landing on the toe, and shuttle running will be much easier.

reversal

At the end of each segment, you need to perform a 180-degree turn. To do this, you need to sharply reduce the speed and take a stop step, turning the foot of the front leg 90 degrees in the direction of the turn - this movement will slow you down, but will not completely extinguish the inertia.

Acceleration

On the last stretch, you need to squeeze the maximum out of your body and make the last explosive acceleration, without thinking that you will soon need to stop, you must continue to increase speed right to the finish line.

You can see the shuttle run video below. It very clearly shows the technique of shuttle running:

Common Mistakes

When learning the 10x10 shuttle run technique, many novice athletes encounter the following problems that prevent them from getting the most out of this exercise:

Incorrect load distribution. If you run 10 equal laps in a shuttle run, your endurance usually runs out after the first half. To avoid this, you need to start running with medium intensity, trying to increase speed with each segment, using the explosive power of the leg muscles.
Too much load. Don't go overboard with training volume when it comes to high-intensity cardio like this, especially if you suffer from various types of cardiovascular diseases. Chances are, YOU will do more harm than good.
Too slow to stop before turning. You don’t need to slow down your running speed to calmly turn around, you need to turn around in one movement, sharply turning your leg 90 degrees - this way you save momentum and do not extinguish the speed to zero.
Incorrect breathing rate. During the shuttle run, you should breathe in the "2-2" mode, taking two steps while inhaling and two steps while exhaling. Breathe only through the nose.
Do not forget to properly warm up, as shuttle running involves the inclusion of a huge number of muscles, joints and ligaments.

Training program

This shuttle run program is designed for beginners who are just starting to get acquainted with this exercise. It has only 6 workouts, between which you should take a break of 2-3 days so that the body has time to replenish energy costs. However, by repeating it several times, you can significantly improve your maximum result in the shuttle run. It is best to do these workouts in a running arena or track and field gym. There you can accurately measure the required distance.

Shuttle run standards 10x10

Shuttle running is part of the mandatory physical training program for the military in various units. The table below shows the current standards in force for the military, employees under the contract, and the military from special forces units, approved by orders of the Ministry of Internal Affairs of the Russian Federation.

Shuttle run standards 3x10

The standards for schoolchildren (boys and girls) are presented below. You can download and print the table by.

Age	The level of development of the CS
Age	short	below the average	average	above average	high
boys
7	11.2 and up	11,1-10,9	10,8-10,3	10,2-10,0	9,9
8	11,4 —//—	10,3-10,1	10,0-9,5	9,4-9,2	9,1 —//—
9	10,4 —//—	10,3-10,0	9,9-9,3	9,2-8,9	8,8 —//—
10	9,9 —//—	9,8-9,6	9,5-9,0	8,9-8,7	8,6 —//—
11	9,7 —//—	9,6-9,4	9,3-8,8	8,7-8,5	8,4 —//—
12	9,22 —//—	9,1-9,0	8,99-8,5	8,4-8,3	8,2 —//—
13	9,3 —//—	9,2-9,1	9,0-8,5	8,4-8,3	8,2 —//—
14	9,0 —//—	8,9-8,7	8,6-8,1	8,0-7,8	7,7 —//—
15	8,5 —//—	8,4-8,3	8,2-7,9	7,8-7,7	7,6 —//—
16	8,1 —//—	8,0-7,9	7,9-7,5	7,4-7,3	7,2 —//—
17	8,5 —//—	8,4-8,2	8,1-7,6	7,5-7,3	7,2 —//—
Girls
7	11.7 and up	11,6-11,4	11,3-10,6	10,5-10,3	10,2
8	11,2 —//—	11,1-10,8	10,7-10,1	10,0-9,8	9,7 —//—
9	10,8 —//—	10,7-10,4	10,3-9,7	9,6-9,4	9,3 —//—
10	10,4 —//—	10,3-10,1	10,0-9,5	9,4-9,2	9,1 —//—
11	10,1 —//—	10,0-9,8	9,7-9,1	9,0-8,8	8,7 —//—
12	10,0 —//—	9,9-9,7	9,6-9,1	9,0-8,8	8,7 —//—
13	10,0 —//—	9,9-9,7	9,6-9,0	8,9-8,7	8,6 —//—
14	9,9 —//—	9,8-9,6	9,5-8,9	8,8-8,6	8,5 —//—
15	9,7 —//—	9,6-9,4	9,3-8,8	8,7-8,5	8,4 —//—
16	9,5 —//—	9,4-9,2	9,1-8,4	8,6-8,5	8,4 —//—
17	9,7 —//—	9,6-9,4	9,3-9,1	9,0-8,8	8,7 —//—

Crossfit complexes with shuttle running

If your training process has begun to bore you, try to perform several functional complexes from the table below. This will bring something new to your program and diversify the entire training. The complexes are designed for fairly experienced athletes with good strength endurance, since a beginner simply cannot cope with such a combination of aerobic and anaerobic loads, and even in such a huge volume.

Sometimes, in order to diversify the exercise, they practice shuttle running with carrying 2-3 items.

Shuttle running is one of the running disciplines related to cardio loads and designed to enhance the speed-strength qualities of a person. This is not a separate type of athletics, but a method of training: athletes; employees of various structures passing standards - NFP; amateur athletes; people who take care of their health.

Shuttle running is included in the compulsory physical education program of secondary schools and universities, as one of the most effective ways to maintain physical fitness and develop endurance, before it was included in the delivery of the TRP complex. What is a shuttle run, execution technique, standards and typical mistakes in execution - in detail further.

Answering the question of what shuttle running is, it should be mentioned: this technique got its original name because of the analogy with the movement of a shuttle in a loom. So it is in the shuttle run - the athlete must run the same distance several times back and forth, while performing a 180-degree turn at its end points.

Shuttle running is performed in the following options:

These are the traditional distances that NFP assumes, but in principle there are no restrictions on the combination of an individual distance for training.

The standards for the shuttle run 10x10 for employees of the Ministry of Internal Affairs of the Russian Federation are presented in the table:

What gives a shuttle run

Due to its effectiveness, shuttle running is widely used in a variety of sports: all types of athletics, crossfit, fitness, for the training of martial arts athletes and athletes, winter and team sports, even in the warm-up of swimmers.

The use of shuttle running contributes to:

Increased muscle mass and explosive leg strength.
Strengthening the work of the heart and respiratory system.
Increase the overall endurance of the body.
The development of coordination.
The ability to control the process and properly develop the ability to distribute forces.

The practical benefit of this type of training also lies in the comprehensive physical development of an athlete and an ordinary person, general health promotion, and the ability to quickly improve physical fitness during the recovery period after injuries. It has also been observed that regular shuttle running contributes to rapid weight loss.

Features of shuttle running

Naturally, training requires a special shuttle running technique at each stage:

start;
distance running with acceleration;
preparation for the turn and the turn itself;
finish line.

The continuation of the passage of the distance is performed in one algorithm, only a jerk is added at the finish line.

In principle, for those who use shuttle running in training, its execution technique is the same for distances of different lengths and does not depend on the number of repetitions. The only feature: depending on the length of the run and how many times it will be completed, you need to learn how to choose the optimal pace of movement. The rule is the same as in athletics:

short distances must be immediately performed with great intensity and using the entire power potential;
long distances with a large number of repetitions in the first half should be performed at an average pace, saving energy, and after passing the equator, increase speed and give your best in the last segment of the distance.

These rules are relevant for professional athletes who go for a record, or when it is necessary to pass the standard. When training for general development, shuttle running can be performed at any convenient pace.

Shuttle run technique in stages

As we mentioned, the shuttle run includes 4 stages. Each of them has its own subtleties, and if you understand them, then the effectiveness of training will be maximum. The presented algorithm refers to people with traditional right-handed motor skills. Lefties can do everything in mirror mode.

An important point: before passing the distance, a warm-up must be performed - at least 3-5 minutes, so that the body smoothly switches to high-intensity loads.

Stage 1. Start

The position is executed from a high start. The supporting leg is in front, the center of gravity has been moved to it. The maximum tension falls on the quadriceps.
The body is tilted forward, the arms are bent at the ribs, the back is straight. The start is explosive, which is facilitated by well-developed leg muscles.

Stage 2. Run of the first segment

The first part of the distance must be run quickly, so landing only on the toe is used, and not on the whole foot. The movements are springy and uniform.

Stage 3. Turn 180 degrees

It is performed in the following algorithm:

a meter before the turn, the speed drops sharply;
a stop step is performed when the foot of the leg that is in front is placed 90 degrees and then the other 90 degrees are rotated - this technique preserves the momentum of the movement and provides a quick set of speed for the next segment.

Stage 4. Finishing

It is customary to make the final spurt, that is, the speed of movement should increase to the very finish line, and then slowly slow down.

A video of the shuttle run will help you learn how to run the shuttle run correctly.

Mistakes while exercising

The most common typical mistakes are made by novice athletes, and most often at long distances. They are:

The program for beginners

From the foregoing, it is clear that shuttle running training should be done in increments: both in time, and in the length of the distance, and in intensity. Classes should not be more than 2 times a week for the first month and no more than 3 times thereafter. This is necessary for muscle recovery and replenishment of energy costs.

Training will be equally effective both at the stadium and in the gym.

The algorithm of classes for the first month of training by serial number:

Run 4 to 9 three times.
Run 4 to 9 - five times.
Run twice 4 to 9 and 4 to 15.
Run five times 4 x 15.
Run 4 x 10 twice and run 4 x 20 three times.
Run 4 x 20 once and run 10 x 10 once.
Run 10x10 twice.
Run 10x10 two or three times.

Between runs, there should be a short break of 4-5 minutes with passes or light breathing exercises. If, due to insufficient physical preparation in this mode, it is difficult to complete training, reduce the number of runs, and stretch the program for two months.

Finally. Shuttle running does not belong to independent sports disciplines, but it is an important component of the training of athletes in almost all sports, helps to improve individual performance, and is also effective for the general improvement of the population.

One of the highest priority areas in the Ministry of Internal Affairs and the Ministry of Emergency Situations is physical training of employees.

The conditions of service require from workers not only high professional skills, but also physical endurance.

The readiness check is regular delivery standards, which include pull-ups, push-ups, kettlebell lifting and shuttle running.

Features of passing standards for representatives of the Ministry of Internal Affairs and the Ministry of Emergency Situations

Shuttle running is one of the standards for athletics and fast moving.

Its difference from other types of speed tests is that running exercises are performed 3-6 times with breaks to rest, the duration of which allows repetitions without loss of speed.

Delivery conditions

The task is performed in a stadium, in a sports hall or on a flat area with clearly delineated start and turn lines. Traditionally, when shuttle running length of one line equals 10 m.

Photo 1. Demonstration of the correct shuttle running technique: from the start to touching the pivot point.

Employees of the Ministry of Internal Affairs and the Ministry of Emergency Situations pass the standard in sportswear(casual attire is not allowed) and special sports shoes(in running shoes). In recent years, it has been practiced to pass standards in the uniforms of the bodies of the Ministry of Internal Affairs or the Ministry of Emergency Situations for practicing speed in emergency situations.

Important! Only those employees who passed a medical examination and have no health problems.

Execution technique

Team "On your marks"- stand at the start line in such a way that one foot was on the line, another was allotted 20-30 cm back.

Team "Attention" — tilt the body forward, bend your legs slightly, transfer the weight to the front standing leg. In this case, the shoulder case should be lowered down, bring your hand forward opposite to the exposed leg.

Allowed at the start rest your hands on the ground.

Team "March"- lift off the ground with the supporting leg and start the race. Run 10 m up to the turn mark touch the surface behind the line and run in the opposite direction.

Important! Do not use foreign objects or irregularities above the floor surface as a support on the turn. In the event of such violations result will be cancelled.

Shuttle run 10 × 10, taking into account gender and age

For a qualified check of the physical fitness of employees of the Ministry of Internal Affairs and the Ministry of Emergencies, an assessment is made on a 100-point system. Depending on gender and age, runners need to score a certain number of points to pass the standard.

Photo 2. During the shuttle run, the judge carefully monitors that the runners do not go beyond the marked turn lines.

Norms for employees of the Ministry of Internal Affairs

Table of indicators for men(in seconds):

Table of indicators for women(in seconds):

Norms for employees of the Ministry of Emergency Situations

Useful video

Check out the video, which understands the shuttle running technique in detail.

Consequences of non-compliance with physical standards

In case of non-fulfillment of the requirements for passing the shuttle run, in accordance with federal law "On Police", an employee of the Ministry of Internal Affairs or the Ministry of Emergency Situations will be sent for recertification.

The most common way to keep the body in good shape is running. With its help, you can significantly improve the indicators of physical health. To diversify the training process, some use shuttle running. After such classes, you can quickly notice improvements, both in terms of endurance and speed.

Regularly engaged in shuttle running, the athlete gains speed with the help of a specific technique of constant acceleration. In addition, for the correct execution of such a run, it is necessary to maintain balance and show considerable dexterity in movements. A sharp change in the direction of the run-up contributes to the development of general motor skills of the body, and also helps to develop resistance to a constant change in pace.

Initially, using the shuttle method, goods were transported along the river from one bank to another. Thus, it was necessary to constantly change the direction of movement in order to deliver as many things as possible. In the past, small boats had to make several round trips a day. Shuttle running is built on the same principle. Starting his journey at point A, the athlete must get to point B and return back, he needs to run this distance several times, depending on the established standards.

The standard distance in the shuttle run does not exceed 100 meters in one direction. The athlete must overcome such small segments, periodically reaching the end point of the path, where he needs to make a sharp turn and run back in the other direction. It is important not to lose precious seconds during the touch when changing movement. The main goal is to complete the set number of turns and reach the finish line in the minimum time.

The most common are five types of distance. The shuttle run standards are different in each case, they are usually used in physical education classes in educational institutions or at training camps in sports sections.

Table number 1. Shuttle running regulations for men and women

Distance, in meters	Men (time in seconds)	Women (time in seconds)
3x10	7,3 - 8,2	8,4 - 9,7
4x9	11,4 - 11,8	11,7 - 12,4
5x20	20,2 - 25,0	21,5 - 26,0
10x10	24,0 - 34,4	29,0 - 39,3
4x100	60,6 - 106,0	-

For a change in shuttle running, various auxiliary items are sometimes used, which must be carried from one end of the distance to the other. This method is often used in competitions. This prevents the participants from cheating without reaching the line, since the main task is to transport the item to the other side by running and taking it.

Shuttle running is one of the types of sprint races. However, many athletes prefer to run a longer distance in a straight line, since such a task looks much easier than covering several short distances. During the shuttle run, the athlete needs to have time to develop the maximum possible speed, to be able to brake sharply at the shortest distance, to group correctly and start moving again from a low start. In addition, such a set of exercises has to be repeated several times during one race. Only a highly developed physically person can overcome this path without injury and at the same time spend a minimum of time.

Such training is considered the most traumatic. Since all muscle groups are involved during the shuttle run, it is recommended that you do a good warm-up for several minutes before class to prevent unpleasant injuries. Only after all the muscles are warmed up, you can start the main workout. The load during running goes not only on the body, but also on the internal organs, especially the heart muscle and lungs are involved. Therefore, you should be careful when doing exercises: at the slightest sign of malaise, you should stop training and, if necessary, consult a doctor for help and advice.

With the exact and correct execution of the shuttle running technique, you can see positive results pretty soon. Such training has the maximum positive effect on the entire body as a whole. Shuttle running helps to strengthen all muscles and bones, improves the circulatory system, contributing to the normalization of blood circulation, and develops overall coordination of movements.

Often, shuttle running is used in training in team sports, where the direction of movement of athletes can change dramatically. For example, they include rugby, cricket and others. Thanks to such training, players can quickly improve their speed, improve their coordination, and develop agility. However, such activities will be useful not only for athletes, but also for ordinary people who are fond of an active lifestyle.

Shuttle run technique

In order to get the maximum positive effect from the training, the correct shuttle running technique must be observed. After all, not only the speed of passing the distance can affect the final result, it is also important to overcome obstacles in the form of sharp turns with high quality.

Many coaches recommend that you first practice running at low speeds so that you can build up the pace later. Thus, the athlete will develop a system for passing the distance, and, ultimately, it will be possible to save a couple of precious seconds. For a quality shuttle run, you should know three main points:

- how to start correctly;

- how to run smartly;

How to finish quickly

1.Start

Since the distance is less than 100 meters, the use of starting blocks is optional. Each athlete is independently determined with a stand at the start, it is more convenient for someone to move from a low starting position, and for someone from a high one. In addition, you can choose the starting position, focusing on the flooring. It can be asphalt, a treadmill or a lawn.

To begin with, it is important to decide on the push leg, from which the correct starting position will be calculated. In order to more accurately determine the take-off leg, many trainers use a simple method. At a time when the athlete is in a relaxed state and does not suspect anything, they lightly push him in the back and look at which leg he will fall on first. Thus, you can easily find out about the athlete's jogging leg.

The position of the body at the start should be similar to what a professional skater looks like. The supporting leg is turned about 30 degrees and stands on the start line, being in the most stressful state, the free leg is located behind the toe. The back is straight, the lower back is not tense, it is in a static position, the body is slightly forward.

As soon as the start signal has sounded, it is necessary to push off sharply with the supporting leg and, by inertia, throw the body forward. At this point, it is important to catch the push with your whole body and lift the body up, while maintaining a jerk. It is important for a professional athlete to work out the start technique with high quality, since the pace of the entire run will depend on this.

2. Distance running

To develop the greatest speed, it is necessary to run the distance on the toes, thus saving time that would be spent on the push due to the entire foot. In addition, the right decision would be to increase the number of steps: the more often the athlete runs, the faster his speed becomes. To work on this feature, you can use and perform jumps with maximum frequency.

Mastering the technique of shuttle running is impossible without a qualitative study of the stopping step. It is necessary for the correct turn at the end point of each segment of the distance. The faster and more accurate this step is, the sharper the change of movement will be, which means that less time will be spent. Team games, such as volleyball, football or hockey, can be used to qualitatively work out the correct technique of the stop step.

3.Finish

For beginner athletes, it is recommended to choose the technique of rapid finishing at maximum speed. More experienced runners usually use a spectacular chest and shoulder girdle throw at the finish line, due to which you can take the lead in the last meters of the distance. However, this method is risky in that serious injury can result if performed incorrectly. Therefore, if, nevertheless, coordination is not sufficiently developed, you should pay attention to the first method of finishing.

Conclusion

It is quite simple to master the correct technique and perform a high-quality shuttle run, training videos can be found in the public domain on the Internet, so it becomes possible to most accurately understand all aspects of the workout. Do not forget that any lesson should be based on a thorough warm-up and the right exercises for shuttle running. Thus, it will be possible to more effectively affect the entire body as a whole.

Shuttle running is both the most unusual and most traumatic sprinting. However, if everything is done correctly and exactly following the running technique, then you can not only show good results, but also enjoy the training process. This run is also good because it is universal and useful in many other team sports.

Why else do you need a shuttle run?

LESSON SUMMARY ON PHYSICAL EDUCATION

The date: May 15, Tuesday

School: MBOU NOSH №25

Class: 4

Lesson: 2

Location: Sports ground of school No. 25

Topic: "Shuttle" run 4x9

Target:

Learn running warm-up; repeat the shuttle run technique.

Tasks:

-Educational: Teaching the technique of shuttle running.

- Educational: Develop motor qualities - dexterity, speed of movement, endurance.

- Wellness: Contribute to the strengthening of the cardiovascular and respiratory systems, the musculoskeletal system

INVENTORY: whistle, cubes (4pcs), stopwatch, cone (4pcs).

1. Exit to the street

2. Construction. Greetings. Reporting lesson objectives.

3. Warm-up run.

4. We restore breathing.

5. Rebuilding from one to 2 columns.

6.OSU

1. I.p. - legs apart, hands on the belt, head turns.

1- turn the head to the right, hands to the shoulders.

2- i.p.

3- turn the head to the left, hands to the shoulders.

4- i.p.

1- arms up, right leg back.

2- i.p.

3- arms up, left leg back.

4- i.p.

3. I.p. - legs apart, arms down.

1,3 - hands in front.

2- hands up.

4- i.p.

4. I.p. - legs apart, hands on the belt, tilts

1 - tilt to the right.

2- tilt to the left.

3- lean forward.

4- i.p.

5. I.p. - legs apart, hands below.

1- hands up.

2- tilt forward stretch to the socks.

3- squat hands forward.

4- i.p.

6. I.p. - legs apart, hands on the belt.

1,2 - circular movements of the hip joint to the right side.

3,4 - circular movements of the hip joint to the left side.

7. I.p. - narrow stance, hands on knees.

1,2 - circular movements of the knee joint to the right side.

3,4 - circular movements of the knee joint to the left side.

8. Jumping.

7. Rebuilding from 2 columns to 1.

8. Running warm-up.

1. Side step with the right side.

2. Side step left side.

3. Running with high hips.

4. Running with an overlap of the shins back, hands behind.

5. Small multi-hop.

6. Running backwards with circular movements of the arms back.

7. Big jump right leg in front.

8. Big jump left leg in front.

9. With throwing straight legs forward.

1 minute

2 minutes

1 minute

2 minutes

6 times

1 minute

2 minutes

15-20 m

Organized exit to the street.

"Equal!"

"Attention!"

"Hello!"

"At ease!"

"Pay in order!"

My name is Svetlana Sergeevna.

Lesson topic: "Shuttle" without 4x9.

“To the right, one or two!” At a slow pace "Run march!"

Let's take a step.

"Stand in one line!"

"Left one - two!"

"Pay 1.2!"

1st numbers in place, 2nd numbers 4 steps forward.

"According to the instructions, step, march!"

I.p. to accept.

“Exercises to the right start!”, “Stop!”

The pace is average.

I.p. to accept.

“Exercises with the right leg start!”, “Stop!”

The pace is average.

I.p. to accept.

“Exercise hands forward start!”, “Stop!”

The pace is average.

I.p. to accept.

The pace is average.

I.p. to accept.

“Exercise hands up start!”, “Stop!”

The pace is average.

I.p. to accept.

“Exercises to the right side, start!”, “Stop!”

The pace is average.

I.p. to accept.

“Exercises to the right side, start!”, “Stop!”

The pace is average.

"Round around to your places with a step, march!"

Students line up in one column. The distance between students is 2 steps. They run to the cone and return on foot.

"Step by the right side, march!"

"Added shoom left side, march!"

"Hip high, march!"

"With an overlap of the lower leg back, march!"

"Small multi-hops, march!"

"Back forward, march!"

"Big multi-hop right leg in front, march!"

"Big jump left leg in front, march!"

"Running with direct throwing of legs, march!"

Main part (29min)

1. Technique for performing a 4x9 shuttle run.

Explanation.

Show.

When shuttle running, a high start is used. To do this, you need to stand in the pose of a skater (put the pushing leg forward, and take the fly leg back), the body weight is transferred to the leg that is in front. On the command "march", the student needs to develop maximum speed in just a few seconds. At the same time, it is important to keep the slope of the body, without straightening your back as soon as the command to run sounds. An important component of shuttle running is the presence of turns in which agility is important. When reaching a turn, it is important to slow down a bit, make a stop motion, turn and pick up speed again.

2. Lead-up exercises

3. Completion of the shuttle run 4x9

4. The game "Scarecrow"

5 minutes

2 minutes

10 min

12 min

They run to the cone, fix the stop, return back forward.

Turn with full running technique.

Complete execution of touch technique.

The players form a large circle. In the center stands a scarecrow in a hat. To the music, the children go and sing “In the garden, a stuffed hat is stuffed, waving its sleeves and as if dancing. Well, scarecrow, let's play with us. And the scarecrow replies: “I can’t play now, I need to scare the sparrows” And catches up with the children. Whom caught up becomes a scarecrow.

Final part (6min)

1. Striking techniques.

2. Game for attention.

"Class, Smirno!"

3. Construction, summing up.

4. Travel to school.

1 minute

3 min

1 minute

The teacher gives commands:

"Class in one line become!"

The players stand in line half a step apart from each other, facing the teacher, who gives commands and at the same time performs simple exercises. All students must do exercises after him if the teacher pronounces the word “class” in front of the team. If he did not say this word, then those involved stand motionless. Those who break this rule or do not execute the correct command take a small step forward out of line and continue to play. The game lasts 3-4 minutes. After its completion, only the most attentive remain in the ranks.

What did we study in the lesson?

What was the hardest thing?

The teacher gives commands:

"Left!"

March to school!