Head Start: Run appliances. On what distances applies a head start

Running is one of the natural processes of exercise. Of great importance is the choice of the start, as the high is considered from a strategic point of view, the more acceptable than low.

The use of this position

With high start technique can be achieved at a small interval distance highest possible speed. Besides the fact that this type is used in athletics as a separate start, as it is used as an exercise in preparation for the start of the low.

The last racing technique is used during the relay races, races on short distances and sports games in physical education classes.

On what distances applies a head start? According to the rules of the competition it is applied to the two teams in the medium and long distances.

Features of elementary education

Before you start learning the technique of performing a high-launch, can be carried out running out of "falling" position. To do this, the athlete relies on foot, shoulders forward, without bending presence in the hip joints. This position shows the "fall" forward, after which the start begins.

In the period of initial training needs to produce a detailed analysis of each starting team with an unlimited number of repetitions. The first training session with the high starting position imply the fulfillment of the race on 15-20 meters. In the future, the distance grows to 30-40 meters.

Learning perform high start technique

Before submitting commands athlete must be at 1, 5-2 m from the start line. When the command "On your marks" athlete jogging puts a foot forward of the feet, while the sock is placed directly in front of the starting line.

The other leg, which flywheel is moved half a step back, resting on the front half of the foot. the feet are placed so that they are parallel to each other along the path of movement. Start made in the emancipation of the state of muscles.

When the command "Attention" athlete transfers his weight to the other leg, legs bent at the knees, the body goes forward, arms bent at the elbows, inching forward imposed opposite leg arm. Or bent arm can be pushed down while in a bent position.

Getting Traffic

After the command "March" athletes start. Thus footed base used in running, a flywheel, which is bent at the knee. Head Start technique involves the beginning of the movement active movement with an emphasis on centrifugal leg.

First Steps perform elastic formulation of the feet under the body, the starting slope is not lost. This facilitates the athlete set the maximum possible speed.

Further there is a trunk straightening and increasing the step length. When the length of a distance exceeding 400 m, the "Attention" is not given, but the high start training technique must alternate the use of three or two commands.

When running at a distance of 800 m, which provided the first run of 100 m in its path, release the starting acceleration, which comes in the way of 15-20 m and an active run, which goes to the point where the athlete will run their respective lanes. Active running has a higher speed as compared with running on the total track which aligns speed.

High start in athletics can be carried out using or without a support of its use.

Starting the run

It stands two parts: a rolling and power. In the first type takeoff main work is done by foot and knee. Legs go after a "falling" body. Foot and knee extensors push the body forward. Once there is repulsion, the leg is caught by the thigh, which helps the foot to come to the track at the same time the pelvis. Advantages of this type lies in the fact that the start requires a minimum of effort, thereby increasing the frequency steps. But at sprinting short distances hip does not go forward, especially beginners, and effectively push fails.

When the power type of the takeoff the main work is done by hamstring and foot. The foot is placed on the front of the center of mass support. When run immediately included hamstring muscles. The housing is still maintained in the inclined position. This type provides a powerful run and a good transition into the running for a given distance. But with high probability it can be damaged hamstrings. This type involves a strong spring at the start of charging different hand placement. Mainly suitable for short distances.

Rolling type takeoff can be used for a long sprinting, and it is better to manage with a narrow arrangement of the hands.

The main mistakes while putting a "Ready" command

Forward Bend more than necessary, which makes for a starting line of the shoulders. This error makes it possible to go from the start before the command "March". At the same time on the jogging leg load increases due to the fact that it keeps the torso. In this connection, when the command "March" athlete spends extra effort on the opportunity to start the race.

Knees bent to a greater extent than is necessary. This error leads to the fact that the athlete will have to make extra efforts for a quick start. Thus there is an overrun of forces and loss of time at the very beginning.

The shoulders can be bent backward or body can be tilted and supported vertically. This error leads to the fact that the first steps are short enough because the movement is directed upward, not forward. The maximum possible speed is achieved with a delay from the other athletes.

The main mistakes while putting a "march" command

Centrifugal leg rides up too high when the first step. This error leads to the fact that the first step is short, which hamper progress.

Head rises too quickly and sharply. As a result of this error, the body rapidly turns into a vertical position. The first steps are obtained with very short. The movement was not so much directed forward and upward.

Hands are raised too high, the shoulders are too tight. Hands overstretched and pass some of the pressure foot, cross-country movements become jerky, which leads to unnecessary expenditure of energy and effort at the beginning of the acceleration.

"On your marks" command Error Correction

Here is the correction of errors in the order they were written in the previous sections of this article.

First error correcting rectification of body and a small head on.

To correct the following errors also need to raise his head, in addition to this it is necessary to align the fold a little leg and lift hands.

To correct the third error is slightly tilted shoulders forward, the chin. We look to focus on a point on a length of 3-5 meters from the starting line.

Command Error Correction "Marsh"

The first error is corrected the promise of the foot parallel to the treadmill and tracking to ensure that it is not moved upward and forward.

The second error when running with high start is corrected by lowering the chin to the chest.

When making a third error should be lowered below the wrists and relax your shoulders.

for training exercises described technique

Education Technology Head Start involves performing a series of exercises.

First, you need to learn to take a starting position when articulating commands "On your marks" and "Warning" under the guidance of a coach. The next exercise involves the independent execution of the first exercise.

Continuing education is that the beginner athlete must be in the slope, the body is parallel to the site emphasis is carried out in the wall 1 m +/- 20 cm from it. Performed strongly bent knee touch the chest legs. Legs alternate as you complete workout.

The fourth exercise is performed in a high starting position. In this case, the removal is carried out by centrifugal imitation foot forward. When performing this exercise also covers the development of hand movements.

The fifth exercise involve the adoption of the position, standing on his toes, from which the "fall." When the final balance is lost, you need to make a quick step and make the hip forward and upward, accompanying all active hand movements.

The sixth exercise is final. It is carried out together with a partner who has to offer resistance, and the athlete must overcome it. Running is done at a distance of 10-15 m. The athlete must take a stand with tilt forward, with unfolded arms abut the shoulder mildly reluctant partner.

The rules of the race

How does a head start? We have found that generally take a head start with the races on long and middle distance. After the signal to the beginning of the race participants occupy a position immediately high start, while not moving and not relate limbs starting line or not stand up for it.

The track on which the athletes will run, distributed in advance by drawing of lots, the athletes should not change lanes or borrow someone else's track. In general, the start of the start line locations distributed protocol.

If an athlete started moving before voiced command "March", or even tear off a limb or lose his balance, he counted a false start. Also it is counted in case of failure of previous commands within a reasonable time. Athlete is booked and confirmed his decision by raising their hands. If the number of false starts more than one athlete is suspended from competition.

Finally,

Thus, a high starting technique involves a number of conditions, the main ones are:

• centrifugal foot on the first step must move strongly when retracting the luffing arms, the first steps must be accompanied by a short and quick strides and arms;
• disperse eyes directed forward on the treadmill;
• the body at the start should have an angle of inclination equal to or greater than half of a right angle;
• head must stand erect, back in the lower back should not have depressions;
• bend of the trunk should be reduced gradually in the beginning of the race;
• increased stride length, with the active removal of the thigh that should be applied to the first 15 steps, and then move to an even pace.

We have examined the technique of high start exercise.