Sportspit

Types of running in athletics, what types of running are there? Running as the basis of physical training with primary school students in physical education lessons

Elena Karagaeva
Basic types of walking and running

BASIC TYPES OF WALKING

1. Regular Technique: The foot is placed on a support from the heel, then rolled over the foot onto the toe and goes into repulsion. Hand position: Free.

Simulation of movements: For kids “Our feet are walking.”

2. On your toes Technique: The steps are short, the foot is placed on the forefoot, part of the foot (on the half toes, the heel does not touch the surface.

Hand position: Free. Simulation of movements:"Giants" (tall people).

3. On the heels Technique: The foot is placed on the heel, the toes are raised up. At the same time, you should not turn it too far to the sides. Hand position: Bend at the elbows and clasp behind the back. Simulation of movements:"Penguin"

4. With high knees Technique: The foot is placed on the front part, and then on the entire foot. The leg bent at the knee rises forward and upward. The shin forms an angle with the thigh, the toe is pulled down. Hand position: To the sides, swing your arms. Simulation of movements:"Cockerel" OR Hand position: Hands forward, fingers clenched into a fist and in front of the knee. Simulation of movements:"Horses"

5. Long stridesTechnique:(in older groups) The leg is placed by rolling. Hand position: On the belt. Simulation of movements:"Gulliver"

6. SquatTechnique: Performed with legs completely bent at the knees. The leg is placed on the entire foot. At the same time, try to keep your back straight. Hand position: On your knees. Simulation of movements:"Geese"

7. In a half squat Technique: On half-bent legs. The leg is placed on the forefoot. Performed on half-bent legs. Try to keep your back straight.

Hand position: Elbows bent, fingers spread wide. Imitation of movements"Duckling"

8. With a cross stepTechnique: One leg is brought forward. Placed in front of the other a little to the side. Little progress has been made.

We place our legs on the entire foot. Hand position: On the belt. Simulation of movements:"Rope"

9. Backward forward Technique: One leg is placed back on the forefoot or the entire foot. Look over your shoulder. Hand position: Behind the back. Imitation of movements:"Cancer"

10. Side step Technique: The step begins with either leg. At the same time, one leg is brought forward, the other is placed next to it. Both legs end up together, their heels connected at each step. Hand position: Different positions of the hands (behind the back, on the belt). Simulation of movements:"Centipede"

11. Lunges Technique: The leg brought forward is placed with the knee bent over the entire foot. The remaining leg behind stands on its toe. The push is made with the toe of the standing leg. Hand position: On the knee (raise the leg, move the hands to the other knee). Simulation of movements:"Strongmen"

12. Athletic Technique: The foot is planted from the toe with a wider step. The foot is fully supported. Hand position: Swing your arms back and forth. Arms are bent. Simulation of movements:"Athletes"

MAIN TYPES OF RUNNING

1. Normal Technique: Running is free, easy with natural progress on the toes. The body is slightly tilted forward. The chest and shoulders are turned out. Half bent at the elbows. Hand position: When moving, the arms move forward and up, slightly inward, then are pulled back to the sides by the elbows. Simulation of movements: With animals "Deer", etc.

2. On your toes Technique: Feet should be placed on the front of the foot, without the heel touching the floor. The step is wide. The pace is fast. Hand position: The movement of the hands is free, relaxed in time with the step. Simulation of movements:"Mouse"

3. With high

raising your knees Technique: Raise the leg bent at the knee at a right angle. Place it with a soft, elastic and at the same time quite energetic movement on the forefoot. Hand position: Can be put on your belt. Simulation of movements:"Horses"

4. Retracted

leg bent at the knee Technique: The body is tilted forward. The leg bent at the knee is pulled back after the push (try to reach the buttocks with the heel or put your hands up to your hands). Hand position: Either on the belt or on the fifth point. Simulation of movements: We explain the movements here.

5. Jumping Technique: Done energetically. With a wide sweeping movement. Hand position: The push is done back and forth.

Simulation of movements:"Hares", "Grasshoppers"

6. Fast paced Technique: Performed on the forefoot or on the toes. The step is swift and wide. The body is tilted forward in the direction of movement. Hand position: Active, in rhythm with the running step, bent at the elbows.

Simulation of movements: -

7. Slow Technique: Maintain a slow pace (do not speed up or slow down). The steps are short. The leg is placed on the forefoot bent. Hand position: Calm, arms bent at the elbows. Simulation of movements: -

8. Shuttle Technique: A wide, rapid step alternates with sharp braking at the end. When driving in a straight line and taking frequent steps when turning. Hand position: Natural, helping movement. Simulation of movements: -

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There are different types of running. In sports practice, running is divided depending on the length of the distance: sprint (60-100 m), middle-distance running (400-1000 m), long-distance running (from 2000 m), marathon running. In addition, there are cross-country running, steeplechase running, and hurdling running. In recent years, running at a low pace (jogging), used for health purposes, has gained particular popularity.

Taking into account age characteristics, the following types of running are available to preschool children: regular running at a calm pace, speed running, with obstacles and the inclusion of other movements (climbing, jumping), running at a changing pace, slow running. Types of running and running exercises differ in execution technique. The teacher should know these features in order to prevent mistakes, correct them more easily and quickly, and correctly determine the tasks and teaching methods.

Normal running. The correct technique for such running is considered to be: the ability to run freely, easily, with natural arm movements. The arms are bent at the elbows, the fingers are loosely bent (but not clenched into fists). When running, the arms move forward and upward to approximately chest level, slightly inward, then are pulled back by the elbows to the sides. When running in small steps, the leg slightly bent at the knee is placed on the front of the foot. With wider running steps, the foot is placed from the heel, followed by an elastic lowering to the entire foot. When pushing off, you need to straighten your leg at the knee. The toes of the feet do not point to the sides. The torso is slightly tilted forward, the head is in line with it, the chest and shoulders are turned, the shoulders should not be turned after the arm, so as not to cause excessive rotation of the torso.

Regular running at an average pace is widely used to teach some elements of technique and the skills of proper coordinated movement. With this kind of running, children can better control their movements, feel them well, and can make adjustments to their actions.

Regular running can be carried out in various formations: in a column one at a time, in pairs, in a circle, “snake”, etc. The approximate duration of continuous running increases gradually from 10-15 s in younger groups to 35-40 s in older groups ( repeated 2-4 times with breaks). For children 6-7 years old at the end of the school year, the duration of running can be within one minute, since over the course of the year children master the elements of correct running technique and their functional fitness increases.

Running on your toes. The foot should be placed on the forefoot without the heel touching the floor. The stride is short, the pace is fast. The movements of the hands are calm, relaxed, in rhythm with the steps, do not raise them high, you can put your hands on your belt.

Running with high knees. Run, raising your leg bent at the knee at a right angle, placing it on the floor with a soft, elastic and at the same time quite energetic movement on the forefoot. The step is short, with little forward movement. The body is straight and slightly tilted back, the head is raised high. You can put your hands on your belt. Alternate with regular running or walking.

Running with long strides. Take long steps, increasing the push and flight time (as if jumping over an imaginary obstacle). Place your foot from the heel with a roll over the entire foot. Try to fully straighten your pushing leg, pushing off vigorously. Hand movements are free and sweeping.

Running with the leg bent at the knee. The body is tilted forward slightly more than usual, hands are on the belt. The leg bent at the knee is pulled back after the push (try to reach the buttock with the heel). Alternate with regular running, while relaxing your legs a little more, giving them rest.

Running with a cross step. Perform by overlapping almost straight legs: with the right - to the left, with the left - to the right. The leg is placed on the foot.

Running by jumping. Performed energetically, with a wide sweeping movement. Push forward and upward.

The duration of continuous running on the toes, with the knees raised high, with the leg bent at the knee moving back, is short (10-20 s). As a rule, these types of running are repeated 2-3 times, alternating each type with regular running or walking. Running with a wide step is given at a distance of 10-12 m. For this running, you can use various landmarks - lines, cords, flat hoops, medicine balls.

Running at a fast pace. Performed on the forefoot or on the toes. The step is wide and swift. Hand movements are active, in time with running steps. Do energetic push-offs with your pushing leg, straightening it well. Bring your swing leg forward and upward. The body is tilted forward in the direction of movement, the head is in line with it. Shoulders turned, not tense, look forward. Fast running is most often used in games with elements of competition. The duration of such a run is short - 5-8 s. However, alternating with natural stops - rest, it can be repeated 4-5 times.

Slow running has recently gained great popularity, mainly as a means of developing general endurance and increasing the functionality of the body. In this run, you need to be able to maintain a slow pace, not speed up or slow down, and run rhythmically. Take short steps, place your foot on the forefoot or elastically from heel to toe. The arm movements are calm, the elbows are bent at waist level, the shoulders are slightly relaxed.

Variable tempo running is used in combination with other movements. The main task when teaching this type of running is to teach children to choose the pace and type of running that best suits the content of the task. So, if the run ends with a hop or a long jump, then there is no need to slow down the pace before the push, but move immediately from the last step of the run to an energetic push up or forward. You must be able to quickly and deftly switch from running to another type of movement. For example, crawl under a hoop or rope, walk along a log, and then continue running without stopping, without changing direction. Different exercises can be offered at a variable pace.

Shuttle run. A wide, rapid stride alternates with sharp braking at the end when moving in a straight line and frequent steps when turning. Before changing direction, the pace is faster, the steps are shorter, and the knees are bent more to maintain balance. Hand movements are natural, helping movement in a straight line and when turning.

Running combined with crawling under sticks, climbing through hoops, jumping over, jumping up. Here you need to be able to slow down and speed up your running pace before overcoming an obstacle.

Running in different natural conditions develops the ability to use the type of running that is most appropriate to these conditions, its pace and speed. Running on a winding path is different from running in a straight line, and running on sand requires different technique and effort than running on a dirt path. By changing the conditions familiar to children, selecting different combinations of them, it is necessary to promote the development of a much-needed skill in life - to use the most effective type of running in accordance with the surface conditions (dirt, grass, asphalt path, running on sand, water, uphill and downhill ).

When running uphill, the foot is placed on the toe, the step is short, the torso is tilted forward. When running down, the leg is placed on the entire foot or from heel to toe, the legs are more bent at the knees, and the torso is slightly tilted back.

When running up and down on a board placed at an angle, the feet are placed close to one another, the toes are not pointed out to the sides, and the balance is regulated by hand movements.

One of the long-standing debates in the sports community: which is better – running or walking? To overcome the thorny path from a beginner to a professional, you will have to figure out how both types of movement differ, whether running or brisk walking helps you lose weight, and whether the duration of the load matters. Let's find out how alternating running and walking affects the body and relieves stress.

Running remains one of the healthy lifestyle trends, which is good news. But when choosing a workout to improve and strengthen the body, you need to know the difference between running and race walking, how to run correctly and what type of running has a healing effect. You shouldn't learn to run by trial and error. Proper technique is the basis of progress and the best way to protect against injury.

Among athletes there is such a thing as “correct running handwriting”:

straight back without bending forward;
shoulders dropped and symmetrical;
light step and smooth leg extension;
legs move almost in one straight line;
distribution of load from the center to the entire foot;
average step width;
when the right leg is moved forward, the left arm is swung, and vice versa.

Running is classified according to:

movement speed;
distances;
type of running surface;
elevation angle;
number of participants.

Wellness types include:

:
- characterized by a slow pace and small running steps;
- Suitable for beginners and professionals as an independent physical activity, warm-up before training or as the final stage of training.
Aerobic running:
- running with a pulse of 115–125 beats/min, at which there is enough inhaled air to fully supply the body with oxygen;
- used over long distances, can be alternated with power loads.
Interval running:
- fast running at the limit of your capabilities alternates with jogging or walking according to a pre-determined program (by minutes or meters);
- Suitable for advanced athletes.
:
- extremely fast pace over short distances;
- practiced by experienced athletes.
Fartlek:
- alternating running at different speeds without a predetermined program;
- Suitable for inexperienced runners, used when running on terrain with ups and downs.

Race walking: features and types

Don't know what is more effective: race walking or running? Answer: all together. Walking isn't just for older people. It takes no less time to master its correct technique than to master running technique. The forward movement should be rapid and continuous, but one foot should always be in contact with the running surface. The foot rolls from heel to toe. The body must not be tilted. It is very important to bend your elbows and move them alternately.

Types of race walking:

classic race walking (7–8 km/h);
fast walking (12–14 km/h);
Nordic walking with poles (Nordic).

Walking vs. Running: Comparing the Weight Loss Benefits

The best way to fight excess weight is with proper nutrition: training makes a 15-20% contribution to building a figure, and an adequate diet – 50%. Sports account for a small part of calories burned - 10-30% of total energy expenditure. More energy is expended during the day.

The body also adapts to stress and learns to take energy from fat reserves. In the future, he will stock up on them whenever possible. As a result, a person becomes more prone to obesity. This explains why many ex-athletes are highly obese.

An integrated approach and an active lifestyle are important in losing weight. In addition to aerobic 40-60 minute workouts, strength training is necessary, which will speed up your metabolism and help maintain muscle. If a person is tired after a run and refuses to go out with friends or family, clean up or go shopping, then it will not be possible to lose weight. First of all, it is necessary to combat lack of exercise, overeating, excessive consumption of unhealthy foods and poor water balance.

If we compare the fat-burning effect of walking and running, then high-intensity exercise helps burn more calories in much less time. In this case, it will be interval running, which “melts” extra pounds faster and shifts the metabolism so that calories continue to be consumed even after jogging.

But in untrained people, the pulse easily leaves the “fat burning” zone (50–70% of the maximum heart rate) into a zone dangerous to health. To determine your maximum heart rate, subtract your age from 220. A beginner can get their heart rate up while racing walking, but a marathon runner may still have a low heart rate when running. Therefore, when choosing between walking and running, take into account your health status, physical fitness, and weight.

The effects of running and walking on the body

Running and walking have equally beneficial effects on all systems and organs. If you are in excellent health and are ready to train three times a week, run! If the body is not ready for such loads, give preference to race walking.

The effects of running and walking on health:

The supply of microelements to connective tissues increases.
Blood sugar and cholesterol levels decrease.
The respiratory system is strengthened.
The heart becomes stronger and the resting pulse stops “fractionalizing.”
Immunity is strengthened.
Metabolism improves.
Increases performance and resistance to stress.
The will and faith in one's own strength are fostered.
Emotional stress is relieved.
Recovery processes improve, especially for those who work night shifts.

A study conducted by American cardiologists with the participation of people aged 18–80 years showed that regular running and walking for more than six years reduces blood pressure, bad cholesterol levels, and the risk of developing heart disease and diabetes. However, walking was found to be more beneficial for people over 40 and overweight.

But walking also has a disadvantage - low intensity. This means that a runner will strengthen the immune system, leg muscles, improve heart function, etc. faster than someone who prefers walking. If there are no contraindications to running, it is better to periodically use both types of load or combine them in interval training.

When is running or walking harmful?

Before you start running, see a therapist. Additional consultation with a cardiologist and orthopedist may be necessary. Running is not recommended for people with:

diseases of the circulatory system;
sore back;
knee injuries;
joint diseases;
obesity;
thrombophlebitis of the legs;
during exacerbation of chronic diseases.

If you have the above problems, choose walking. Running will harm a healthy person only if he does not follow the correct technique.

Running and walking are not omnipotent, but they are miraculous. They teach self-control and responsibility. There is an opinion that during such a load a person trains not so much his legs as his heart and lungs, which is absolutely fair. Is it hard to force yourself to exercise? Change your approach to sports. Run or engage in brisk walking solely for your own pleasure, without looking at those around you. Set adequate goals for yourself so that the loads awaiting you tomorrow are manageable and do not frighten you. When the first positive results appear, there will be a desire to progress and improve in this matter.

Walking and running have common principles and their own specific features. The basis is the step and the associated movements of the arms and body. A double step (a step from the right foot to the left) constitutes one repeating cycle of movements. The movements of the arms and legs in race walking and running are coordinated and strictly intersecting. The spine and pelvis perform complex counter movements: flexion, extension, twisting, lateral bending. The movements of the spine, which cause counter movements of the pelvis and upper torso, depend on the coordinated work of many muscle groups. Push-off in both running and walking is performed by overcoming muscle work.

Race walking. The duration of support for each leg is longer than the duration of the transfer, therefore in a double step there are periods of double support and single support, which alternate continuously. But double support in race walking is small.

Phases:

*Backward step (phase boundary - the moment the leg lifts off the support);

*Forward step (phase boundary - the moment of placing the foot on the support);

*Transition of support (from the left leg to the right).

A full cycle contains 6 phases of two periods of single and double support.

The source of driving forces during race walking is the work of the muscles that carry the leg and push off from the support. By extending the hip of the supporting leg (overcoming the work of the hip extensors), the athlete makes an “active roll”, helping to move the body forward over the support. Shifting the other leg moves the body's CG forward from the place of support and gives it some speed (overcoming the work of the hip flexors). Thus, when racing walking, the athlete pushes the body in front upward onto the leg straightened at the knee joint. The frequency of steps depends on the speed of the leg shift when walking, the higher the tempo. Excessive frequency of steps reduces their length and the speed no longer increases.

Run. The time of transfer of the leg in running is longer than the time of support, so there is no double support in running. There is an unsupported position - flight. In a double step there are two periods of support (on one leg) and two periods of flight. The range and speed of movements in running is greater than in walking:

*At short distances the range and speed of movements are greatest;

*For long periods - the smallest.

Phases:

* Extension of the leg in flight (phase boundary - the moment the leg lifts off the support);

*They are separated by the moment of greatest extension of the foot (relative to the pelvis);

*Lowering the leg to the support (phase boundary – the moment of placing the leg on the support);

*Squatting on the supporting leg;

*Push-off with leg straightening.

As the speed of a running athlete increases, energy losses (during depreciation) and their recovery (during repulsion) during support become less. The fact is that the frequency of steps increases and, consequently, their duration decreases.

Types of running: short-distance running, relay running, middle-distance running, long-distance running, ultra-long-distance running, hurdles, steeplechase.

6.Basics of jumping technique.

Athletics jumps are divided into two types: 1) Vertical. 2) Horizontal.

Jumps in their structure are of a mixed type, i.e. There are both cyclic and acyclic elements of movement here.

Components: 1) Run-up and preparation for take-off. 2) Repulsion. 3) Flight. 4) Landing – from the moment of contact with the landing site until the body’s movement completely stops.

Run-up and preparation for take-off. The main tasks are to give the jumper’s body an optimal take-off speed corresponding to the jump and create optimal conditions for the take-off phase.

There are two options for takeoff: 1) Uniformly accelerated takeoff. 2) Running while maintaining speed. The use of one or another take-off run depends on the individual characteristics of the jumper.

The faster and more efficiently the last part of the run is completed, the better the take-off will be performed.

Taking off is the main phase of any jump. It lasts from the moment the pushing leg is placed on the support until the moment it is lifted from the support. In jumping, this phase is the shortest and at the same time the most important and active. The repulsion phase can be divided into two parts: 1) creating and 2) creating. The first part creates the conditions for changing the velocity vector, and the second implements these conditions, i.e. creates the jump itself, its result. One of the factors that determines the efficiency of converting horizontal speed into vertical speed is the angle of the starting leg.

The angle formed by the vector of the initial speed of departure of the jumper’s body and the horizon is called

departure angle. It is formed at the moment of separation of the pushing leg from the place of repulsion.

The main factors determining the effectiveness of jumps are the initial speed of the jumper's GCM take-off and the take-off angle.

Flight. This phase of the integral action of the jump is unsupported, except for the pole vault, where the flight is divided into two parts: support and unsupported. The trajectory of the GCM in flight cannot be changed, but the positions of the body parts relative to the GCM can be changed.

Landing. The goal is to create safe conditions for the athlete to prevent various injuries. In the high jump, athletes first landed in sand, the level of which was raised above the take-off surface. Then came the age of foam rubber, and the landing site became much softer, results increased, a new type of high jump appeared (“Fosbury flop”), and fiberglass poles appeared. It became possible to spend more time on the jumps themselves, without thinking about the landing.

In the long jump, they jump into a sand pit.

A soft landing occurs due to landing at a sharper angle to the surface and on a longer path and due to the shock-absorbing stretch of tense muscles, gradually yielding to the effects of gravity and body speed

8. Steeplechase is one of the most difficult types of athletics, requiring from athletes not only endurance, but also strong technical skills - the ability to overcome obstacles set along the distance in conditions of increasing fatigue.

“Attacking” an obstacle is of great importance for rationally overcoming it. The best place to place a foot in front of an obstacle is 130-185 cm. If an athlete runs close to an obstacle, then he cannot actively move the pelvis and swing leg forward, so the overall center of gravity moves over the obstacle along a steeper trajectory. When taking off farther in front of an obstacle, the flight phase increases, which makes landing behind the obstacle more difficult and reduces the speed when dismounting. The length of the last step before pushing off onto an obstacle should be slightly less than the length of the previous ones, which is achieved by actively bringing the hips together in the flight phase and more quickly placing the foot at the place of the push, and this, in turn, reduces the braking effects of the ground reaction force. Lengthening the last step before an obstacle increases the braking effect, since the foot is placed far ahead of the projection of the general center of gravity. When pushing off onto an obstacle, the steeplechaser’s torso moves forward, and the bent swing leg is carried forward and upward by the knee. As the pelvis moves forward, the pushing leg extends. At the final moment of push-off, the torso and pushing leg form a close to straight line. Extension of the swing leg at the knee joint occurs at the moment when the knee reaches the level of the obstacle. To maintain balance, the hand opposite the swing leg is sent forward. In an unsupported position, the swing leg straightens at the knee joint, the torso leans forward even more, the pushing leg bends, is pulled towards the torso and is carried somewhat sideways over the obstacle. At this time, the hand opposite the swing leg moves down and back, slightly towards the pushing leg. When leaving the barrier, the tilt of the body gradually decreases, and the steeplechaser lands on the forefoot. During landing, the runner assumes a position similar to the position at the moment of “attack”. When steeplechasers run up to an obstacle in a large group, it is difficult to accurately get to the take-off point; sometimes it is more economical to use the “advancing” method of overcoming. It is less time efficient, but more economical in terms of energy costs. Unlike the strongest runners, all low-skilled steeplechasers have a drop in running speed 10-12 m before the obstacle due to determining the right place to push off onto the barrier. This is especially noticeable among steeplechasers with undeveloped visual calculation, among those who constantly overcome obstacles with one leg. The obstacle in the form of a hole with water is the most difficult along the distance. Steeplechasers usually overcome a hole with water using the “stepping” method, although recently many have overcome it without support in the first laps of the distance. There are several opinions about the most rational way to overcome a water hole. Some experts believe that you need to push off from the ground with your weakest leg and place your strongest leg on the obstacle in order to quickly overcome the hole with water and jump further. But most often, steeplechasers push off from the ground with their usual foot, and place their weakest foot on the obstacle, landing in the hole on their strongest foot. This does not knock them out of their usual rhythm, and landing on their strongest leg allows them to start running more quickly after overcoming an obstacle. There are steeplechasers who can equally successfully overcome both ordinary obstacles and a pit with water using both legs. This allows you to run up to an obstacle without changing the rhythm of your steps or running speed. Previously, it was believed that a runner should push off as hard as possible from the barrier and then land in a hole of water. In this case, athletes bring their swing leg far forward and, when landing, bump into it, dampening the horizontal speed. Currently, steeplechasers often land 60-70 cm before the edge of the pit and quickly move to a two-support position, making the first step short. This allows you to maintain a high running speed. The decrease in speed after overcoming a hole with water is significant. Steeplechasers of the highest ranks reach the speed they gained before the obstacle 7-8 m after overcoming the water hole.

Safety measures during athletics training sessions.

General Safety Precautions. Do not start training without first preparing for it (warm-up). Carefully inspect the place and conditions where the training will take place, and if there are any obstacles, remove them. Study the exercise, measure it against your capabilities, and if your capabilities do not allow it, then it is better to choose an easier exercise in order to perform it at a high level. Control your actions during training, especially when fatigue begins to set in and when learning new, complex exercises.

Race walking. In race walking, the greatest load falls on the muscles of the back of the thigh and foot, so use exercises to warm up and stretch them. Always look 4-5 steps ahead, especially when walking outside the stadium, in order to notice uneven spots and holes in time, so as not to put your foot in this place. Control your movements; if you work monotonously for a long time, you can relax and get injured. Pay special attention to comfortable shoes and clothes to avoid scuffs - this is the main problem of walkers.

Run.1) Do not run against the traffic.2) Do not stand on the working path (on which they are running). 3) Always overtake on the right. 4) When overtaking, you should not make a sharp left turn. 5) Remember that the first lane is for all runners.

Jumping. The sand pit must be dug, in high jumps the thickness of the foam mats must comply with the competition rules, the mats must fit tightly together. Do not start your takeoff run while another jumper is at the landing site. Vaulting poles must comply with norms and standards. To avoid injury when landing, teach the jumper how to land correctly first.

Throwing. 1) There should be no strangers in the sector; 2) In the throwing field you cannot stand or walk with your back towards the thrower; 3) You cannot stand on the side of the throwing hand of the thrower (if right-handed, then on the right and vice versa); 4) When throwing in a group line (grenade, ball), you must throw alternately from right to left, if everyone is throwing with their right hand.

Causes of injuries: 1) Incorrect methods of conducting classes, non-compliance with the principles of consistency and gradualness in increasing loads and complexity of exercises. 2) Shortcomings in the organization of classes, overloading of training places, too many students in one group, conducting classes without a teacher, etc. 3) Unsatisfactory condition of training places, equipment, equipment, clothes and shoes of athletes. 4) Adverse meteorological conditions. 5) Violation of the rules of medical supervision, admission to classes without a doctor’s permission. 6) Violation of discipline and established rules by athletes during training and competitions.

Basic walking and running techniques.

Race walking. The duration of support for each leg is longer than the duration of the transfer, therefore in a double step there are periods of double support and single support, which alternate continuously. But double support in race walking is small.

* Back step (phase boundary - the moment the leg lifts off the support);

* Forward step (phase boundary - the moment of placing the foot on the support);

* Transition of support (from left leg to right).

A full cycle contains 6 phases of two periods of single and double support.

Run. The time of transfer of the leg in running is longer than the time of support, so there is no double support in running. There is an unsupported position - flight. In a double step there are two periods of support (on one leg) and two periods of flight. The range and speed of movements in running is greater than in walking:

* At short distances the range and speed of movements are greatest;

* For long ones - the smallest.

* Extension of the leg in flight (phase boundary - the moment the leg lifts off the support);

* They are separated by the moment of greatest extension of the foot (relative to the pelvis);

* Lowering the leg to the support (phase boundary – the moment of placing the leg on the support);

* Squatting on the supporting leg;

* Push-off with leg straightening.

Types of running: short-distance running, relay running, middle-distance running, long-distance running, ultra-long-distance running, hurdles, steeplechase.

Basics of jumping technique.

Athletics jumps are divided into two types: 1) Vertical. 2) Horizontal.

Jumps in their structure are of a mixed type, i.e. There are both cyclic and acyclic elements of movement here.

Components: 1) Run-up and preparation for take-off. 2) Repulsion. 3) Flight. 4) Landing – from the moment of contact with the landing site until the body’s movement completely stops.

Run-up and preparation for take-off. The main tasks are to give the jumper’s body an optimal take-off speed corresponding to the jump and create optimal conditions for the take-off phase.

The faster and more efficiently the last part of the run is completed, the better the take-off will be performed.

Repulsion- the main phase of any jump. It lasts from the moment the pushing leg is placed on the support until the moment it is lifted from the support. In jumping, this phase is the shortest and at the same time the most important and active. The repulsion phase can be divided into two parts: 1) creating and 2) creating. The first part creates the conditions for changing the velocity vector, and the second implements these conditions, i.e. creates the jump itself, its result. One of the factors that determines the efficiency of converting horizontal speed into vertical speed is the angle of the starting leg.

The angle formed by the vector of the initial speed of departure of the jumper's body and the horizon is called the departure angle. It is formed at the moment of separation of the pushing leg from the place of repulsion.

The main factors determining the effectiveness of jumps are the initial speed of the jumper's GCM take-off and the take-off angle.

Flight. This phase of the integral action of the jump is unsupported, except for the pole vault, where the flight is divided into two parts: support and unsupported. The trajectory of the GCM in flight cannot be changed, but the positions of the body parts relative to the GCM can be changed.

Landing. The goal is to create safe conditions for the athlete to prevent various injuries. In the high jump, athletes first landed in sand, the level of which was raised above the take-off surface. Then came the age of foam rubber, and the landing site became much softer, results increased, a new type of high jump appeared (“Fosbury flop”), and fiberglass poles appeared. It became possible to spend more time on the jumps themselves, without thinking about the landing.

In the long jump, they jump into a sand pit.

A soft landing occurs by landing at a sharper angle to the surface and over a longer distance, and by the shock-absorbing stretch of tense muscles, gradually yielding to the effects of gravity and body speed.

Basics of throwing technique.

The main goal of sports throwing is the range of the projectiles, but the projectile must fall in the zone established by the competition rules. The speed of the projectile is imparted on segments of different lengths, located spatially separately from one another. Initially, the speed is imparted to the projectile during the run (javelin - 7.8 m/s), jump (core - 2-3 m/s, disk - 7.8 m/s) or several turns (hammer 20-23 m/s) – this is the preliminary speed. Then the speed is imparted to the projectile in the final force - the final speed. Compared to the preliminary speed, they increase by about 4-5 times when throwing the javelin and shot put, and 2 times when throwing the discus. The preliminary speed is imparted to the projectile due to the work of the legs and torso, the final speed is due to the inclusion of the muscles of the shoulder girdle and arms (spear, core, disc). The optimal launch angle for all projectiles is less than 45°. Core – 38-41°, spear – 27-30°, disc (w) – 33-35°, disc (m) – 36-39°, hammer – 44°. The throwing technique can be divided into parts in accordance with their tasks: 1) Holding the projectile. 2) Preparation for takeoff and takeoff run. 3) Preparation for financial effort. 4) Financial effort. 5) Departure and flight of the projectile.

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