A high start: the technique of execution, the team. Athletics

In athletics competitions, athletes start running using one of two types of starts - high or low. A high start in athletics is not always applied in every case. An indispensable condition for worthy sporting results is the successful development of both ways. It is especially important to start correctly in sprint competitions. An experienced coach includes a technique of running out into each warm-up during classes with athletes.

High start - technology and features

How to start properly from a high position? Preparatory stage before the development of a high start can serve as a runaway from the "falling" position. What is it? The athlete rises high on the foot and leans forward the shoulders, without bending at the same time in the hip joints. Thus, he begins to "fall" forward. In doing so, he should actively start.

In the initial training of any athlete, a detailed analysis with an infinite repetition of each individual starting team is very important. To successfully master the implementation of a high start, at the first training practice a quick run out over short distances (15-20 meters). Later it will be possible to increase the distance to 30-40 meters.

High-tech start-up training

Athletes, especially young ones, should get used to finding themselves at the distance of one and a half to two meters from the start line (not closer) before submitting teams. When the coach says "To start", the athlete should be jogging the foot with the entire step forward, bringing the sock to the very start line.

The flapping leg is set back half way and leans on the front of the foot. The feet of both legs are parallel to each other along the trajectory of motion. At the same time, there should not be a strong muscle tension, it is necessary to start in a light relaxed state.

Hearing the command "Attention", the athlete transfers the weight of the body to the other leg, flexes the legs in the knees and leans forward with the trunk. Hands in this case should bend in the elbows with the forward movement of the one that is opposite to the jogging leg. Remember this is important, as young athletes are able to mistake the position of the hands. Alternatively, the arm, being bent, can be freely lowered down.

Getting Started

When the "Marsh" command sounds, the athletes begin running, using the main leg, which is bent at the knee. The technique of running from a high start implies the beginning in the form of active movement, the emphasis in which is done precisely on the fly leg.

The first steps after the start line affect the set by the maximum speed runner. To start as best as possible, they should be produced by elastic setting of the feet under the body, while maintaining the starting slope.

After a while, you need to straighten the trunk and increase the length of the step. If you have to run a distance of more than 400 meters, the command "Attention" is not served. To sharpen the technique of the run-out process at a high start, in the training sessions you should use the starting procedure with two and three teams. A high start in athletics, in addition, is also possible with or without support.

Other equipment

The low start of the athletes is taught practically in the same sequence as the high one. Each lesson starts with the repetition of the correct technique for starting the movement. Athletes in large numbers are required to master the performance of each individual starting team. If the "overpowered" the right technique among the team of athletes is not too much, you should re-train, achieving success. In the process of training, the coach also attracts students - for the purpose of showing and indicating inaccurate actions.

As well as running from a high start, his young athletes are honed first themselves, then on a coaching team. After mastering the basic skills, the coach can organize running out for a short distance (up to 25 meters). In the development of low-start technology, starting pads are required - without them training of real athletes is impossible.

If it is a question of physical education in large numbers (for example, in a school lesson), in their quality, small indentations can be used to cover the treadmill. This will allow students to start simultaneously in large numbers. But if a group of young students should be prepared for athletics competitions, there is no way to avoid running shoes.

As a rule, it is more difficult for pupils to master a lower than a high start. His technique is more complicated. When training skills, there are numerous mistakes, the main ones of which we will try to consider below.

Top mistakes

So what can stop an athlete from starting successfully? The main mistake with a low start - in this position of the back, when the athletes start with their heads raised, looking ahead of themselves. This wrong position leads to excessive muscle tension. To correct the error, the head should be lowered and the back slightly bent.

Another common mistake is the transfer of body weight to the hands when they are too much bent at the elbows. Starting the movement, the athlete will have to actively push off the covering with his hands, and the legs will start working later than necessary. It will be correct at the start of the main emphasis to make a push from the pads.

If the shoulders of the runner are laid back (behind the starting line), and he, as they say, "sits on the heels", the entire mass of the body will fall to his feet. The high quality of start-up can not be achieved with this - this angle of leg bending requires extremely developed musculature. In addition, the initial movement, rather, will have to go up, and not forward, which slows down the starting acceleration. To get up correctly, the athlete should tilt his body, lower his head and place his hands almost vertically.

What else to pay attention to

The mistakes that athletes make often touch the wrong position of the hull. The pelvis can be raised unnecessarily high with almost complete straightening of the legs in the knees. Then the first step will be crumpled, since it's very, very difficult to start from such a position qualitatively. Therefore, lower the pelvis and keep its position under control. You should pay more attention to the fold, but keep the back parallel to the surface of the track.

Another mistake before the start - when the shoulders are too "piled up" on the starting line, the weight of the body goes mainly to the hands of the athlete. Beginning the run, the last one has to push off with hands, not legs, which is much harder. To avoid this, you should give your body a little back, place your shoulders exactly on the start line, and place your arms vertically. But the shoulders should not be too far back - a similar error with the "Start" command was considered above.

What to do

Most of the wrong actions athletes commit when the "Marsh" command sounds. The main of them - almost immediately straighten the trunk to the vertical position. Step footswitch is weak and too small. This leads immediately to a significant loss of the starting speed. To correct the situation it is possible, starting to start with the preservation of the body in an inclined position.

In the process of training it makes sense to limit the process of straightening the body with additional means. As the latter, a sloping bar or a rubber band stretched above the path may act.

If the muscles of the legs (mainly the muscles of the thigh - its front surface) athletes are not yet developed enough, you can practice with the use of small jumps from the squat or half-squat position.

Another common mistake is the excessively large first step, which is performed by the foot, which automatically causes a momentary stop and loss of speed in the subsequent stage. The first step is expedient to carry out more actively, putting a stop under itself. In the process of training on the track, it makes sense to draw drawn notes for the initial steps.

Remember the legs

When developing this moment, special attention should be given to the correct setting of both legs. It will also be incorrect to take the chin back in the first step. This leads to a violation of the rhythm of running and general coordination at the beginning of the movement, in which a rapid speed dial is impossible. The chin is turned up, which inevitably leads to too fast straightening of the body. It is also necessary to monitor this moment - to watch the chin work, which should be lowered and pressed to the chest.

If, on the first step, the hips rise too high, then such a step will be too short and immediately deprive the party of the advantage. Therefore, the foot should be located low relative to the running surface.

Secrets of sportsmanship

What kind of "chips" will help those who want to master well both low and high start? The technique of a successful run contains some secrets well known to experienced athletes in track and field athletics.

The intensification of the motion of the fly leg during the first step with the general acceleration is achieved by actively withdrawing the same arm backwards. In the process of the first steps at the start, move your hands quickly and shortly. Hands set the pace of movement to the feet, especially at the beginning of the distance.

To look at the acceleration should be a little ahead of yourself on the treadmill. When starting, the athlete should watch the torso of the body forward, which should be made at an angle of at least 45 degrees, avoiding the back deflection in the waist, keeping the head straight. Reduce the slope of the body should be gradually at the beginning of the distance. Active removal of the hip leads to an increase in the length of each step. This rule is true regardless of whether you took a low or a high start. The technique of active removal is practiced during the first 12-15 steps, then the run becomes more even.