Cross Training: Value, Exercises

Cross-country running requires a good physical shape. Strength and speed - far from all the qualities that are necessary to achieve high results. One of the most important components in this process is cross training. It includes a whole complex of exercises. What are they and their significance in physical education? In these issues, we have to figure it out.

What is the preparation for?

Cross-country running. This is athletics discipline, which is aimed at the harmonious physical development of man. Cross-country classes have a beneficial effect on the body as a whole: develop muscle strength , strengthen the nervous system, improve blood circulation and respiratory work. In addition, the crosses develop a man's intelligence, the ability to overcome obstacles and distribute their forces. Of course, all this is given with time. And to start the cross simply at will is dangerous for an unprepared organism. For this, there is a cross training. Its main tasks are:

• Endurance training;
• The development of speed, strength and agility;
• The upbringing of the need for independent physical pursuits.

Warm up

Lessons of cross training should begin with a warm-up. It can last from 5 to 15 minutes. Do not be zealous to save strength for the main exercises. The warm-up complex includes different types of walking (on socks and on the heels), running by an incremental step on the right and left sides and breathing exercises. As a general warm-up of the muscles of the body, you can use classic head and arm rotations, forward / backward inclinations, lunges and jumps.

Training Tools

Cross training may include certain subjects. They are sticks, dumbbells, stuffed balls, gymnastic wall, bench, skipping rope and even a bar. All these attributes are intended for a greater load on the muscles of the body, the development of attention, dexterity and are included in the training process gradually. It can be pull-ups, jumps with the ball, throws and transfer it between participants in a special way. The main rule of doing exercises with objects is the duration and repetition of approaches.

Exercises

Actually, cross training includes exercises, which for the purpose of training can be divided into three categories:

• On the speed. Such exercises include variable running on segments of 50 and 100 meters. It is necessary to alternate jogging with maximum speed. Also this category includes relay (uninterrupted) running. The segments are 100, 200 and more meters.
• For general endurance. This includes uniform running at a speed of about 5-7 km / h. The duration of the exercise can be 30-90 minutes. Variable running also falls into this category. Its scheme looks like this: 50 m fast, then 50 m slow (like rest), 100 m fast, then 100 m slow. Training on time should not be more than 40 minutes. Another exercise is variable-tempo running. The distance can be from 1 to 3 km. The alternation of speed occurs over time. For example, 3 minutes by fast running, 5 minutes by slow and further by increase.
• For special endurance. This includes only two exercises: variable-repeat and re-tempo running. The first is overcoming short segments with an average speed. Pauses for rest are walking or slow running. The second exercise involves overcoming longer stretches (from 500 m to 5 km) with a light jog with pauses to rest in 5-8 minutes (walking).

School lessons

Cross-training at school begins around the 4th grade and, of course, differs in the degree and complex of exercises from adult (professional) training. As a rule, it takes place in a game form (lanterns, snipers, relay races). This approach allows you to simultaneously support the interest of students in cross-country running, develop their attention, agility and endurance. As an additional motivation, attestation is also used in the form of surrender of standards.

Helpful Tips

Cross - running, which has its own rules and features. Obstacles on the road make it difficult and at the same time interesting. Let's share some useful tips that will be useful for beginners.

Start is very important. The shorter the distance, the higher the speed. As a rule, any cross run begins with a so-called high start. What does it mean? During the command "At the start! Attention! March! "The position of the runner is changing. It produces the slope of the body forward. And the higher the speed, the stronger the slope. Relying on his hand, the runner can make a quick and strong leap forward and win for himself a couple of seconds. At short distances, this technique is especially valuable.

An important role is played by the technique of running. It should be free, fly-away. At the same time, the body should be slightly tilted forward, coordinating the movements of the arms and legs. If the runner is short, he does not need to adjust to the wide, sweeping pace of tall athletes. The main thing is that all movements are natural, easy and at ease.

When running feet should be put first on the toe, then go to the heel. Running on the entire surface of the foot brakes the runner, makes his legs heavy and quickly takes energy. When moving on a soft ground, swampy terrain or sand to maintain speed, you need to take short steps, and put your foot on the entire foot. Steep ascents are best overcome by a step, and when descending the body is retracted and at the foot rest first on the heel.

All these techniques should be worked out on cross training. And do not forget about a comfortable training suit, full sleep and diet.