Everyone can run, but only professionals can run properly. Moreover, each athlete has his own individual style.

Running technique is mainly different for long and short distance athletes, jumpers, and, for example, firefighters. They have different goals, and different ways to achieve them. Some people land softly on the ground, others hard. Someone runs with a forward tilt, someone keeps their back straight. Someone saves strength, someone tears the veins. As a result, they discuss the best, champions, trying to do like them. But this is not quite the right approach. Each person is individual, each has its own anatomy, its own internal sensations, processes. Running technique needs to be learned. It is the knowledge of the basics of technology that will give you the opportunity to acquire your own unique running style, the most effective and useful for you.

No matter how much I tried to tell people about running technique, I never managed to convey in words the correct execution of it. Special running exercises designed specifically for the formation and adjustment of technique can make a person understand about the correctness of running.

To begin with, nevertheless, a little theory, the basic postulates. Try running at a slow pace and leaning forward. Your speed will instantly increase, as the efforts of the legs will be directed in a more favorable plane for speed. Leaning forward is what every athlete should strive for. This gives acceleration, and also contributes to the correct setting of the foot on the ground. Landing on the heel, and even with a straight leg, in a cyclic sport, which is running, with regular training, very often leads to knee injuries. Therefore, the desire to put the foot on the toe will always be welcomed by your joints. This is difficult to do, especially during long distances.

With maximum acceleration of sprinters, when the body leans forward as much as possible, it is easier to put the foot on the toe. On the contrary, during marathons, the speed is low, so the forward lean is not so strong. Putting a foot on a toe is an aspiration, or rather a vivid metaphor (far from which it is better not to go). In fact, most often the foot is placed on the front of the heel. With this setting of the foot, the likelihood of injury is significantly reduced, and running begins to bring much more benefit and joy.

However, only special exercises (S/U) can set the technique, feel the movements. For professionals, they are included in training at various periods, mainly during training with a reduced load, but at least two training sessions in two weeks. Most often, Su are placed after an average distance, with well-warmed muscles, before a hitch. Correct, precise performance of special exercises gives a clear idea of ​​the correct running technique, develops “muscle memory”. Muscles at the same time not only remember the strength and direction of movement, they are intensively trained. You can dose C / Y by the distance and number of runs: for example, one exercise is performed 1 time for 40 meters, or 3 repetitions of exercises for 30 meters, or 2 for 60. There are not many basic exercises, but most athletes in our country use this complex. Of course, there are variations on the theme (exercises for the same firefighters, for example, differ from the actions of marathon runners), but this time it's superfluous.

I’ll go a little off topic, noting the fact that track and field training is planned according to the rules that characterize all training sessions of all sports: mandatory warm-up, reinforced middle part, subsequent cool-down, preferably with stretching. I wrote about these principles.

• Exercise 1 High hip raise. The exercise is performed with the most frequent footwork, and at the same time minimal progress. The task is to alternately raise the legs bent at the knee. The back is straight, for this, put your hands on your belt during the first executions. The leg is placed on the toe, the thigh rises straight in front of you, each time stretches as high as possible. After studying the exercise, add active hand work.
• Exercise 2 Overlapping the lower leg. Throwing the lower leg back until the buttocks touch the heels. The speed of progress is minimal, the most frequent work with the feet. The back is straight, avoid leaning forward.
• Exercise 3 Running on straight legs. Practically running on toes with straight legs. The push leg, the straight line is carried forward and lands on the toe, the next leg starts moving already from the toe. The legs must be straight, tilting back with this exercise is almost welcome.
• Exercise 4 Mining run. Hands hang like whips. Short fast steps with maximum frequency. The foot first lands on the toe, then rolls onto the heel. Tilt forward, a short but quick push forward and up.
• Exercise 5 Jumping. Each step is, as it were, a forward-upward jump, while the fly leg, bent at the knee, is carried as high as possible; toe landing.
• Exercise 6 Jumping with a swing of the legs. Start in the same way as in the previous exercise. At the moment of reaching the highest point of the flight, the fly leg from the position of the knee stretched forward produces, as it were, a push against the air, sharply carried back and down. Landing occurs on the supporting leg. Such a jump with a swing of the legs. The same is repeated with the other leg.
• Exercise 7 Acceleration. Performed immediately after C / C, they reinforce skills in the process of running. Usually do 2-3 maximum accelerations for short distances.

These are exercises for the development of running technique. There are also C/C for developing flexibility, strength, as well as exercises for team sports, fire-applied, etc., even martial arts specialists use their own special exercises. Each sport has a set of special running exercises with its own specifics and nuances. A feature that distinguishes it from other groups of exercises is the ability to quickly transfer the skills of proper running to the trainee within just a few workouts.

Compiled by: Viktor Grigorievich Zavoloka, trainer-teacher of the athletics department of the MBUDO Youth Sports School

The most natural form of exercise is running. Running is the foundation of many sports. It is impossible to imagine a basketball player, volleyball player, tennis player, football player and representatives of many other sports who cannot run.

Correct and rational running is necessary for representatives of many sports to improve their professionalism.

Correcting inaccuracies in running technique with the help of running itself is difficult, and sometimes impossible. To highlight the individual phases of running and correct errors in individual movements of the running step, special running exercises are used.

Special track and field athletics running exercises (SBU) should be understood as those exercises that, by their nature, motor structure and dynamics, are closest to running or reproduce it.

Some exercises that are closest to running (running with a high hip lift, running with shin whipping, jumping from foot to foot, mincing run, jumps, etc.) contribute not only to the formation of running technique, but also to the development of the necessary qualities for a runner.

These exercises are the main means of preparing the musculoskeletal system for the loads in the main part of the lesson. And although some of these exercises are running, and some are jumping, they are called for brevity "special running exercises of an athlete" (SBU).

Novice coaches and physical education teachers show a number of problems in their athletics classes. Among them - poor knowledge of the terminology and technique of special running exercises in athletics, the use of monotonous means to prepare for a lesson or training session, which leads to a loss of interest in this sport.

In the preparatory part of the lesson, athletes-athletes most often use a wide arsenal of special running exercises of an athlete and perform from 4 to 20 exercises. The number of meters during the exercise is from 30 to 100. The intensity of the exercises in the complex increases gradually and ranges from 50 to 90%.

The most commonly used exercises for athletes:

- jumping with a roll from heel to toe, jumping with side steps with the right (left) side;

- running with cross steps on the right (left) side;

- jumps "in a step" through a step (after 2, 3 steps);

- running with the shin overwhelm with the thigh forward, running with the shin overwhelm after 2 steps;

- running with a high hip lift at a slow and fast pace, running with a high hip lift with the shin forward, running with a high hip lift with a transition to running with acceleration;

- running on straight legs, running with straight legs forward with the maximum frequency of movements, running with straight legs forward with the widest possible step;

- jumps, jumping from foot to foot, pushing forward;

- running with an overflowing of the lower leg, at an increasing pace with the transition to running with acceleration.

It should be noted that the number of exercises in the complex for each athlete depends on the weather conditions, well-being, the specific type of competition and the recommendations of the coach.

Most athletes perform special running exercises alternating with walking and only sometimes with running.

For beginners in physical culture and sports, we will present some recommendations for compiling sets of special running exercises.

In the preparatory part of a training session or a lesson in athletics, the moment of the sequence of performing exercises is very important: first of all, you need to perform slow running, then general developmental exercises, and only after that do you start special running exercises of an athlete. This is due to the fact that special running exercises require active work and high muscle tension from the musculoskeletal system and are therefore performed only after careful preliminary stretching.

Young specialists very often make a serious mistake - non-observance of the sequence of exercises in the preparatory part of the lesson. The order of the exercises is a very important point that must be observed in order to effectively prepare for the main part of the lesson and prevent injury to those involved.

The criterion for selecting exercises for complexes should be the correspondence of the main parameters of the performed special exercises (kinematic, dynamic and rhythmic structures) to the main exercise, which is started at the beginning of the main part of the lesson.

If, after warming up, they begin to study jumps, more attention is paid to jumping exercises. If you are preparing for a run - running exercises, etc.

Special running exercises are performed in a certain sequence. At first, exercises of lesser intensity are performed, then gradually, depending on the readiness of the muscles, exercises of greater intensity can be included. Or at first we can do exercises at half strength, then gradually increase their intensity.

The selection of exercises should provide a gradual increase in load from minimal to significant.

At first, you can perform such exercises as:

- running with cross steps, mincing run;

- jumping with side steps, running with shin overwhelm;

- jumping from heel to toe;

- running straight legs forward.

Then more intense ones:

- running with high hips, jumping from foot to foot pushing forward, jumping in step after step, jumps, etc.

After intense exercise, it is advisable to perform stretching and muscle relaxation exercises. Walking and running at a slow pace also contribute to the fastest recovery of muscles after exercise.

Examples of some complexes.

A set of special running exercises for the preparatory part of the training session for athletes on the topic: sprinting (at the stage of preliminary training):

Running with overrunning of the lower leg at an average pace of 2 x 20 m.

Jumping from foot to foot, pushing up with advancement of 1 foot 1 x 20 m.

Jumping from foot to foot, pushing up with advancement of 2 feet 1 x 20 m.

Running with high hips at a slow pace 1 x 20 m.

Jumping from heel to toe (intensity 80%) 1 x 20 m.

Jumping from foot to foot, pushing forward 1 x 20 m.

training session for sprinters

Jumping from heel to toe to the floor of strength 1 x 20 m.

Mining run at a slow pace 1 x 20 m.

Jumping from foot to foot, pushing up with the advancement of 1-1.5 feet 1 x 20 m.

Running with high hips at an average pace of 1 x 20 m.

Jumping from foot to foot 1 x 30 m.

Mining run with the transition to running 1 x (10 m + 20 m).

Minching run with transition to running with acceleration 1 x (10 m + 40 m).

Running with overrunning of the lower leg with bringing the hip forward at a gradually increasing pace with the transition to running with an acceleration of 1 x (20 m + 30 m).

Running in jumps, pushing forward, with the transition to running with accelerated. 1 x (20 m + 30 m).

Running with a high hip lift with the lower leg forward at a gradually increasing pace of 1 x 30 m.

Run with a high hip lift with a gradually increasing pace, bringing the pace to a maximum of 1 x (30 m + 30 m).

At the same time, there is no need to use a lot of different exercises in the preparatory part of one lesson when teaching new special running exercises. If the exercise is not performed correctly, it is necessary to correct the errors with the help of the demonstration and methodological recommendations, and re-perform the exercise.

Before performing the exercise, it is necessary to warn those involved about possible errors.

A set of special running exercises for the preparatory part of the lesson with children 7-8 years old on the topic: "Short distance running":

Running with shin whipping 3 x 25 m.

Running straight legs forward 3 x 25 m.

Running with high hips 3 x 25 m.

For classes with a small area of ​​\u200b\u200bthe hall, you can perform running exercises in the amount of 10-12 (10-15 m). On the street, you can increase the number of meters (up to 30 m), but you need to reduce the number of exercises.

A set of special running exercises for the preparatory part of the lesson with students aged 9-10 on the topic: "Short distance running"

(held in the gym):

Jumping with side steps with the right (left) side 2 x 10 m.

Two jumps with side steps with the right side, two jumps with side steps with the left side 1 x 10 m.

Jumping from heel to toe with the rotation of the arms back 2 x 10 m.

Running with overrunning of the lower leg 1 x 10 m.

Running with high hips 2 x 10 m.

The number of special running exercises in one lesson depends on the type of upcoming sports activity, weather, conditions, age, functional and psychological state of those involved.

Running exercises can be used in different parts of the lesson. It depends on the tasks set before the lesson.

Different sets of special running exercises are used in preparation for classes with different topics and content.

A set of special running exercises for the preparatory part

training session for long jumpers

(at the stage of narrowly focused specialization):

Jumping from heel to toe to the floor of strength 1 x 30 m.

Jumping from foot to foot, pushing up, (intensity 70%) 1 x 30 m.

Jumping from foot to foot, pushing up with a push leg after 2 steps, (intensity 80%) 1 x 30 m.

Running with high hips 1 x 20 m.

Run with overrunning of the lower leg with bringing the thigh and lower leg forward with the transition to running with an acceleration of 1 x (25 m + 25 m).

Running with high hips in place, with the transition to running with an acceleration of 1 x (15 m + 30 m).

Jumping from foot to foot, pushing forward - up 1 x 25 m.

Jumps "in a step" through a step, pushing right (left) forward and up 2 x 25 m.

Jumps "in step" after 3 steps, pushing with a push leg 1 x 40 m.

Jump "in step" with running by inertia, pushing with a pushing leg 1 x 40 m.

After special running exercises in the preparatory part of the lesson, running with acceleration is performed. The number of accelerations and intensity depend on the tasks set in the lesson.

A set of special running exercises for the preparatory part of the training session for sprinters (

at the stage of narrowly focused specialization):

Jumping from heel to toe to the floor of strength 1 x 25 m.

Run with overrunning of the lower leg with bringing the hip forward 1 x 30 m.

Running with high hips through 2 running steps of 1 x 30 m.

Jumps "in a step" through a step, pushing with the right (left) 2 x 40 m.

Running with overrunning of the lower leg after 2 steps at a fast pace of 1 x 40 m.

Jumping from foot to foot, pushing forward 1 x 30 m.

Running with high hips at a high pace 1 x 20 m.

Running with acceleration 5 x 120 m.

Special running exercises of an athlete are used by representatives of many sports. They are intended for setting running technique, developing physical qualities, and they are also used in the preparatory part of the lesson.

It is important for teachers of physical culture and sports to have a wide arsenal of exercises, to master their terminology, techniques and skills to compose complexes for various activities.

Methodically competent compilation of complexes will help prevent possible injuries, and a wide arsenal of exercises will diversify the training process, which will help trainees get more positive emotions from training.

Requirements for performing special running exercises.

Special running exercises (SBU) are used in training sessions or physical education lessons in the preparatory part of the lesson after performing general developmental exercises for a special warm-up, as well as in the main part as preparatory exercises.

The length of the segment for performing the SBU depends on the purpose of the exercise and the preparedness of the students: for a special warm-up from 20m to 40m, for training from 40m to 60m.

The number of repetitions is from 1 to 6 times. The segment is conditionally divided into 3 parts: in the first third, the exercise is performed at a calm pace with full amplitude, in the second, the frequency gradually increases to the maximum, and in the last 2-3 steps are taken rapidly, and ends with a free, elastic run by inertia.

The starting position for all SBUs is the same: the feet are parallel, shoulder-width apart, the heels do not touch the support, the legs are slightly bent at the knees, the posture is straight, the arms are lowered or bent.

Hands work as in running (with the exception of minced running): bent at the elbows at an angle of approximately 90 °, oppositely, along the body. One is carried forward: a brush to the level of the chin, in the middle of the body; the other is retracted, not unbending back. The fingers are bent, the hand is relaxed.

Exercises	Guidelines for implementation
1) Minching run with forward movement.	The torso is slightly tilted forward, resting on a straight leg, the heel should not touch the ground, the muscles of the arms and torso are relaxed. More active foot movement.
2) Running with shin whipping: a) hands on the buttocks; b) the arms move in the anteroposterior direction, bent at the elbow joints.	The thigh of the fly leg should not be extended (strictly in the vertical plane). Put your foot on the front of the foot, then overwhelm the lower leg, touch the buttocks with the heel.
3) Running with high hips: a) arms, elbows pressed to the body, palms down; b) arms move as if running;	The body is closer to the vertical, without leaning back. The maximum bend of the fly leg in the knee joint, it moves forward - down - back. Raise your knees high. When lowering the fly leg, follow the raking position of the lower leg under you on the front of the foot. Keep your feet high. Achieve a high frequency of movements. In option “a”, touch the palm of your knee with your knee.
4) Running with a high raise the hips, changing the pace of movements.	Maximally bend the swing leg at the knee joint with an increase in pace, tilt the torso forward more.
5) Running with a high raise the hips, gradually moving to a regular run.	Transition by increasing the length of running steps.
6) Jumping side steps, right / left side, hands on the belt.	Keep on toes, back straight.
7). Jumping from heel to toe with repulsion up. 7a) Jumping from heel to toe with pushing forward.	The leg that performs the repulsion is straight at the knee joint. Repulsion is directed forward, to push with the toe of the foot. The leg that performs the repulsion is straight at the knee joint. Repulsion directed upwards, touch with the toe of the foot.
8) Running with a swing of straight legs forward.
9) Running with straight legs back.	Try to keep your torso upright.
10) Running right / left side forward.	Active swing of the hip up, movements of the hands in front of the chest.
11) Running with a cross step with the right / left side, arms bent at the elbow joints to the sides.	Greater twisting in the hip, shoulder joints
12) Jumping on two legs.	After the rebound, quickly swing your arms.
13) Spring	Push off with both legs at the same time, the upper shoulder girdle is relaxed.
14) Jumping from foot to foot.	Attention to the elastic setting of the fly leg to the place of repulsion, with a raking movement with an emphasis on the quick transition of the foot from the heel to the front. Swing from the hip, swing from the shoulders.
15) Jumping from foot to foot with throwing straight legs forward.	The trunk is slightly tilted back, the fly leg is extended. Do not bend your knees.
16) Jumping from foot to foot with active forward movement.	Gradually increase the pace, put the supporting leg on the ground with an active raking movement.
17) Jumping from foot to foot to the side	Promotion maximally to the sides, minimally forward.
18) Jumping on one leg, the other stretched horizontally forward.	The body is tense, the heel of the supporting leg does not touch the ground.
19) Jumping on one leg, the other is laid back.	The body is slightly inclined forward.
20) Jumping on the foot with moving forward.	Change of pushing leg after 4 - 6 repulsions. Large range of motion in the ankle joint.
21) Jumping on the right / left foot.	Less bend the supporting leg at the knee joint, keep the torso straight, put the leg on the support elastically from the front of the foot.
22) Running backwards.	The trunk is straight. Look forward over your left shoulder.
23) Jump Run	Put your foot on the front of the foot.
24) I.p. - OS: Falling forward, starting acceleration followed by a run.	Do not raise your head during starting acceleration. Follow the active movement of the fly leg when placing it on the ground.
25) Running with a gradual increase in speed.	Putting the foot on the support with a raking movement. Maintain freedom of movement. At the end of the exercise, the speed is maximum.
26) Running with acceleration.	Run freely without straining. Perform a starting acceleration, maintain speed and run by inertia.

Bibliography:

1. Zaitsev. N. A. Running 400 meters. - M .: Physical culture and sport, 1955. - S. 50
2. Ilyina I. A. Special exercises for an athlete: study method, manual. - St. Petersburg: Leningrad State University im. A. S. Pushkin, 2013. - 92 p.

This exercise is carried out by many athletes and multi-jumping (jumping from foot to foot, also known as "deer running") are included in the program as an educational standard. Preparing students for the implementation of this standard contributes to the development of speed-strength qualities and improvement in the technique of repulsion in jumps.

What are the types of multiples?

• bipedal multi-jumping - Jumping exercises performed with two-legged take-off and landing on two legs;
• multi-jumping on one leg - Jumping exercises performed on the right or left leg;
• multi-jumping from foot to foot - Jumping exercises performed alternately from one foot to the other.

Methodical instructions for teaching in schools. It should be noted that if the multi-hops are performed incorrectly, an overload of the musculoskeletal system is possible. In this regard, the sequence of application of exercises in multi-jumping is of particular importance. At first, the length of the jumps should only slightly exceed the size of the running step. In the future, the length of the jumps gradually increases. However, such a task can be given to students only if this exercise is performed correctly (setting the leg “from above”, taking out the hip, maintaining balance in the flight phase). Using markings and other equipment for landing sites, the teacher must take into account the difference in the physical development of schoolchildren of this age.

Video of correct execution

Exercises for mastering the technique of multi-jumping:

1. Jumps on “bumps” (markings) located at a distance of 10 cm from each other exceeding the length of the running step (60-90 cm). Students perform marking exercises that correspond to their physical fitness.
2. After 3-4 steps of a run, jumps over “bumps” located at a distance for the 1st group of students - 70 cm, 2nd - 90 cm, 3rd group - 120 cm.
3. The same, but with a gradual increase in the distance between the “bumps” for students of the 1st group from 60 to 75 cm, the 2nd group - from 90 to 110 cm, the 3rd group - from 120 to 140 cm.
4. Control multi-hops (8 jumps) from a place to the results provided for by the training standards, the result is measured in meters.

Technique and preparation for the exercise (deer run).

When performing this element of the exercise according to the physical education program, the pushing leg is fully extended in all joints during repulsion, the swing leg is bent at the knee joint, and at the same time it is energetically sent with the knee forward and slightly up, the body is tilted forward, the arms bent at the elbow joints move vigorously back forward.

The position of the torso in these exercises is kept strictly vertical, the steps are springy, there is active work with the hands, without the work of the hands there will be no maximum effect.

Start:
- lunges on the spot;
- springy swings in a lunge;
- the same with changing the position of the legs by jumping;
- walking lunges with different positions of the hands;
- springy jumps without changing the position of the legs with a slight advance forward.
The position of the torso in these exercises is kept strictly vertical, the steps are springy, active work with the hands takes place.

In the senior classes, a more complex type of jumps is used: multi-jumps on one leg with pulling the push leg forward and upward. As a test, a triple jump from a place is used. Pushing off with two legs, land on the flywheel, then on the push; after pushing off, you need to land on both feet.

You can start mastering this exercise in elementary grades, but as a test, the standing triple jump is best used in middle and high school.

Used materials from the works:

• BSEI secondary school No. 347, Teacher of physical education, Bushumova I.V.
• Teacher of physical culture, school No. 59, Menshchikova Yu.V. (Saint Petersburg)
• as well as a video from youtube

Special running exercises (SBU) are used at physical education lessons in the preparatory part of the lesson after performing general developmental exercises for special workout, as well as in the main part as preparatory exercises. The length of the segment for performing the SBU depends on the purpose of the exercise and the preparedness of the students: for a special warm-up from 20m to 40m, for training from 40m to 60m. The number of repetitions is from 1 to 6 times. The segment is conditionally divided into 3 parts: in the first third, the exercise is performed in leisurely pace with full amplitude, in the second frequency gradually rises to the maximum, and in the last 2-3 steps are done rapidly and the exercise ends free, elastic run by inertia.(fig.1)

Initial position for all SBUs the same: the feet are parallel, shoulder width apart, the heels do not touch the support, the legs are slightly bent at the knees, the posture is straight, the arms are lowered or bent. Hands are working as in running (with the exception of mincing run): bent at the elbows at an angle of approximately 90 °, oppositely, along the body. One is carried forward: the hand is up to the level of the chin, in the middle of the body (photo 1a); the other is retracted without unbending. The fingers are half-bent, the hand is relaxed (photo 1b).

In physical education lessons, we use the following special running exercises.

mincing run(photo 2).

It serves to warm up and strengthen the ankle joint and foot muscles.

Performed elastically on the forefoot:

1) p leg work: alternating, small, rapid flexion of the free leg in the knee and hip joints (Fig. 1a) with the transfer of body weight to the supporting leg. The foot of the bent leg fully straightens and only after that it slightly breaks away from the support (Fig. 1b) for a small step (0.5-1 stop). The setting begins with a “toe” with a roll until the supporting leg is fully extended in the knee joint, the frequency of steps is high;

2) body position (posture): vertical;

3) hands lowered, shoulders relaxed.

Possible mistakes:

1. lowering on the whole foot;

2. incomplete extension of the supporting leg;

3. violation of posture;

4. "enslaved" movements.

Running with high hips(photo 3).

Meaning: with It is used to warm up the muscles of the front surface of the thigh, feet, increase the frequency of movements, train the muscles that lift the thigh.

1) Footwork: thigh rises parallel to the ground (fig. 3a), heel goes under the pelvis(Fig. 3b). The change takes place in the air, the pushing leg is placed elastically on the support. The movement is directed towards withdrawal legs from the support, and not to the setting.

2) Posture slightly stooped, GCM shifted slightly forward.

3) Hand work like running.

Performance: running with a slight advance forward (0.2m-0.4m at each step).

Possible mistakes:

1. thigh not parallel to the ground;

2. the heel leaves from under the large trochanter;

3. violation of posture and work of hands;

4. lack of elasticity;

5. the leg is "placed" on the support.

Running with shin whipping(photo 4) .

Meaning: warm-up of the knee joint and muscles of the back of the thigh.

1) Footwork: elastic run, the leg is bent at the knee joint and the lower leg is thrown back (the heel tends to the buttock),

2) posture: the torso is tilted forward a little more than in exercise 2.

3) the work of the hands as in running, the shoulder girdle is relaxed.

Performance:

Pay attention to the soft, silent removing the leg from the support.

Possible mistakes:

1. lack of elasticity;

2. emphasis on placing the foot on the support;

3. hip extension forward beyond the vertical with

leg folding;

4. excessive tilt of the torso;

5. incomplete folding of the leg;

6. enslaved shoulder girdle, wrong

naya work of hands.

Running on straight legs(photo5).

Meaning: 1. warm-up and foot training;

2. training of the muscles responsible for the mixing-breeding of the hips.

Performance: advancement occurs in small elastic jumps of 1-1.5 m

1. 
   Footwork: active “raking” setting of a straight push leg on an elastic foot under a support and a quick removal of the flywheel (approximately at an angle of 45 °, the “toe” is stretched).
2. 
   Posture: the body is close to the vertical.
3. 
   Hand work: hands work like running

Possible mistakes:

1. sluggish, inelastic repulsion;

2. bent legs;

3. deviation of the body back;

4. incorrect work of the hands.

« Wheel"(photo 6)

Difficult in coordination, requiring great physical exertion, an exercise that combines a high hip lift and shin whipping.

Meaning: is a leading exercise for learning running technique, it strengthens the foot well.

1) Footwork: the leg folds, the thigh rises parallel to the ground or slightly higher (photo 6a). Further, the lower leg is carried forward (photo 6.b) and the leg begins to descend with a raking movement down onto the support under the center of gravity (photo 6c, d, e). The pushing leg is swept back (photo 6d) and the movement is repeated from the other leg (photo 6e).

These are the main SBUs used in physical education lessons. With the help of these exercises, students master the consistency in the work of hands and feet, the ability to alternate
the maximum tension of the working muscles with their complete relaxation in the relatively passive phase of flight. The further successful assimilation of educational material largely depends on the high-quality implementation of the SBU.

1. 
   Athletics: Proc. for in-t nat. cult.// Ed. N.G. Ozolina, V.I. Voronkin. M.: Physical culture and sport, 1989. - 671 p.
2. 
   Ozolin E.S. Sprint run. M.: Physical culture and sport, 1986. - 159 p.
3. 
   VG Alabin, MP Krivonosov: Simulators and special exercises in athletics. M.: Physical culture and sport, 1982.-222p.
4. 
   Romanov N.S. Posny method of teaching running technique. Methodical development. Cheboksary, 1988
5. 
   Livanov V.K. From general to complex. // Physical culture at school, No. 12, 1991

How to improve the mechanics and move to a natural running technique? I will answer this question in this chapter and show you how to do it, and in the next chapter I will offer you a set of exercises and an eight-week training plan that will help you develop into a healthier and more rational runner.

It will be easier than you think, although it will take some time. But, once you make the necessary changes, you will then reap their benefits for a lifetime. Special running exercises highlight specific aspects of proper running technique and train them.

Group 3

1. Jumping exercises.

While it is difficult to quantify natural running technique, every runner can and should regularly work to improve running technique based on the various elements of natural running. This will not only increase its efficiency, but also lower the fatigue threshold, allow you to recover faster after hard training and competition.

During the first two weeks of transitioning to natural running, I recommend running on natural surfaces with no shoes on for more than 5-10 minutes per workout.

The greatest benefit will come from running in lightweight shoes with a flexible sole and a low heel-to-toe angle (from 0 to 5 mm), which allows you to feel and interact with the surface, maintaining the foot-brain-body connection. If you're running in traditional shoes, gradually transition to a lighter shoe that allows you to feel the ground before you even start running barefoot. By “transition gradually,” I mean that you should change the shoes themselves immediately, but start by running in them for short distances. At the same time, the transition to new shoes should be final and irreversible: shying from old sneakers to new ones and back again will only increase the duration of the transition and prolong the life of bad habits.