Methods of teaching athletics. Methods of teaching athletics Structure of the learning process in athletics

2.Technique of jumping types of athletics.

3. Throwing technique.

Running for medium and long distances includes running 800 m and 1500 m and running from 3000 to 10000 m. Conventionally, running can be divided into start and starting acceleration, distance running and finishing.

Start and starting acceleration. On the command “to start”! The runner takes his starting position at the starting line. The pushing leg is located at the line, and the swing leg is placed 2-2.5 feet behind. The body is tilted in front by 40-45 degrees. The arms are bent at the elbow joints and occupy the opposite position to the legs. On the command “march”! the athlete actively starts running. The starting acceleration depends on the length of the distance, and lasts 15-20 m. Running along the distance. The technique of running on straight distances is somewhat different from the technique of running on. When running, your arms are bent at the elbow joints at 90 degrees. Movement of the arms forward to the inside, back to the outside. The foot is placed from the toe onto the outer arch, lowering to the vertical point along the entire foot. When running, the inclination of the torso changes within 2-3 degrees. The length of a running step depends on the athlete’s height, physical fitness, and distance length. When running around a turn, the torso leans slightly to the left, the right arm works in a sweeping manner, the step length of the left leg is slightly less than the right, the foot of the right leg is placed with a turn inward. Finishing. In middle and long distance running, runners perform a finishing throw, the length of which reaches 150-200 m. To analyze the technique of sprint running, the start, starting acceleration, running along the distance, and finishing are conventionally distinguished. Start In short-distance running, the start is low, and starting blocks are used. There are 4 types of low start (according to the location of the pads): regular, extended, close, narrow. On the command “to start”! the athlete rests his feet on the pads, puts his hands to the starting line, lowers himself to the knee behind the standing leg, the head continues the vertical of the body, the back is flat or slightly semicircular, the arms are straightened at the elbow joints, positioned slightly wider than the shoulders. At the command “Attention”! the runner lifts the knee behind the standing leg, lifting the pelvis from the support (7-15 cm above shoulder level). On the command "March"! the runner instantly begins to move forward, pushing off the track with his hands while simultaneously pushing the back foot away from the back block. Next, along with the forward swinging movement of the rear leg, repulsion begins from the block of the front leg, which sharply extends in all joints. Starting acceleration. The starting run lasts from 15-30 m. The runner runs the first steps in an inclined position (6-7 steps). The first step must be performed as quickly and powerfully as possible in order to create the initial speed of the runner’s body. Running the distance. The tilt of the body when running along a distance is 10-15 degrees in relation to the vertical. The leg is placed elastically starting from the front of the foot; complete lowering of the entire foot does not occur. The stride length in distance running is 125% of the athlete’s height. The arms are bent at the elbow joints at an angle of 90 degrees. Finishing. It is not possible to maintain the maximum speed until the end of the distance; approximately 20-15 m before the finish, the speed usually decreases by 3-8%. The winner is the athlete who crosses the finish line with his body faster; two methods are used for this: chest throw and shoulder rotation.

Relay running is a type of athletics. A special feature is the passing of the relay baton in the 20 m corridor. The relay race can be carried out without changing the baton. With the passing of the baton. There are 2 ways to pass the baton: from bottom to top and from top to bottom. The runner of the first stage starts from a low start, grasping the stick with three fingers (little, middle and ring fingers). Runners in subsequent stages start from a high start or from a one-arm start. When the runner passing the baton reaches the control mark, the receiving runner begins the starting acceleration. The transfer of the baton is controlled by the transmitter and is carried out at his command “HOP”, the baton is passed at arm’s length from both athletes, and when passing the baton, the person receiving the baton should not turn back.

Techniques for jumping athletics

A running long jump can be divided into 4 parts: run-up, take-off, flight, landing.

The take-off run in the long jump serves to create the jumper’s optimal speed. Length p

run-up from 10 to 24 running steps. The run-up itself can be roughly divided into 3 parts: the beginning of the run-up, gaining speed, and preparing for take-off. When starting a running start from a standing position, the athlete starts from the control mark with one foot forward and the other behind on the toe. With a fair number of take-off steps, the starting leg is placed on the control mark and the movement begins with the swing leg and vice versa. When gaining speed, the jumper performs running steps similar in technique to short-distance running. In preparation for take-off, in the last 3-4 running steps, the athlete must develop his maximum speed. The penultimate step in the run-up is the longest, and the last is the shortest. Repulsion. The push-off leg is placed on the entire foot or from the heel. The angle of the pushing leg is about 70 degrees. In the depreciation phase, from the moment the foot is placed on the support until the vertical moment, in the first fractions of a second there is a sharp increase in the support reaction force, then there is a rapid decrease under the influence of these forces and flexion occurs in the knee and hip joint. The optimal take-off angle is within 75 degrees, and the optimal take-off angle is within 22 degrees.

Flight. The lifting height of the GCM is 50-70 cm. The take-off in all jumping methods is basically the same. It represents flight in step. The simplest flight phase of a jump is “bending your legs”. After take-off in the step position, the pushing leg is bent at the knee joint and brought to the swing leg, the shoulders are pulled back slightly, the arms are slightly bent at the elbows and raised to the top. When the GCM trajectory begins to fall down, the shoulders are sent forward, the arms drop down, the legs move closer to the chest, straightening at the knee joint. Landing. Preparation for landing begins in the last part of the flight: the jumper straightens his legs at the knee joint, his shoulders go forward, his arms, slightly bent at the elbow joints, are moved back as far as possible. After the feet and legs touch the landing surface, the jumper actively sends his arms forward, bending his legs at the knee joints. It must be remembered that bringing the arms forward prematurely will cause the legs to drop down and lead to an early contact with the landing site. High jump using the “stepping over” method. Conventionally, this jump can be divided into 4 main structural phases: run-up, take-off, crossing the bar, landing. The run-up consists of 6-8 running steps, performed at an angle to the bar of 30-45 degrees. The push-off is performed with the foot farthest from the bar at a distance of 70-80 cm from the projection of the bar. The pushing leg is placed almost straight at the place of repulsion; it should not be bent too much at the knee. The swing is performed with a straight leg, which at the highest point can slightly bend at the knee. The torso is held vertically, the arms, slightly bent at the elbow joints, actively rise up - forward to the level of the head. When the swing leg is above the bar, the pushing leg is pulled up, slightly bent at the knee. The swing leg is lowered behind the bar, the pushing leg is transferred over it. At the moment of transferring the pushing leg, the shoulders turn towards the plank, the pushing arm is pulled back, helping to move the shoulders and torso away from the plank. Landing is carried out on the swing leg sideways, turning your chest towards the bar. You can land in a pit with sand, raised above the take-off surface or, in a hall environment, on a stack of mats.

Athletics throwing technique

Javelin throwing technique.

The holistic action of javelin throwing can be divided into:

run-up; final effort; braking

Run-up – can be divided into 3 parts: preliminary run-up, javelin retraction steps, final part of the run-up. The length of the entire run ranges from 20 m to 35 m, for women it is slightly less, and depends on the qualifications of the athlete. The take-off speed is individual for each athlete and should not interfere with the thrower’s preparatory actions for the final effort.

Retraction of the javelin begins from the moment the left foot is placed on the control mark. Throwers use two methods of retracting the javelin: straight - back, arc forward - down - back. The first option is simpler, the second is somewhat more complex in execution technique.

The final part of the run-up consists of the last two steps before the final condition: “cross” step, placing the foot at point-blank range. The “cross” step technique is a forced technique after retracting the spear. The thrower is located sideways to the direction of throwing and is forced to take a powerful and fast “crossing” step in order to overtake the pelvis and shoulders with his legs. The “cross” step is performed with the foot of the same name as the throwing hand, in this case the right one. An active swing of the thigh of the right leg is made forward and upward, the shin is bent at the knee joint at an angle of approximately 120 degrees, the foot is slightly turned outward. Simultaneously with the swing of the right leg, a powerful push-off is performed with the left leg following the movement of the GCM, when its projection has gone as far as possible from the place of take-off.

The final effort - after placing the left leg at point-blank range, when the braking of the lower links (foot, shin) has begun, the pelvis continues to move forward - upward through the straight left leg. The right leg straightens at the knee joint and pushes the hip joint forward and upward. The shoulders and right arm remain and are located behind the GCM projection. The thrower then sharply pulls the left arm back across the side, stretching the chest muscles, the left shoulder goes back, the athlete goes through the “drawn bow” position. Next, the right leg straightens completely, lifting off the support, the shoulders actively move forward, the right arm, still straightened at the elbow joint, is behind. When the projection of the GCM approaches the foot of the left leg, the right arm bends at the elbow joint, the elbow moves forward - upward. After passing the right hand past the head, it straightens at the elbow joint, directing the spear at a certain angle. Braking - after the projectile is released, the athlete continues to move forward, and he needs to stop in order not to step beyond the throwing line. In this case, the thrower jumps from the left to the right leg, moving the left leg back slightly up and slightly leaning forward, but then straightens up, pulling his shoulders back, helping himself with his hands. To perform braking, you need to place your left foot in the final effort 1.5-2 m from the throwing line.

Bibliography:

1. Athletics: Textbook. A manual for students. higher ped. textbook establishments /, V.S.

Sidorchuk. – 2nd ed., erased. – M.: Publishing Center “Academy”, 2005 (Pages 50-168).

2. Workshop on athletics: Proc. benefits for students avg. ped. textbook establishments / , . – M.: Publishing Center “Academy”, 1999 (Page 11-115)

3. Dzoz and methods of teaching athletics exercises. Educational method. allowance. :Innovats. Evraz. univ., 2010.116 pp. (Page 7-39)

Source:
Theory and methods of teaching athletics .
Editor: G.V. Gretsov Ed.: Academy, 2013.

Athletics: Training

Chapter 2. Stages of development of athletics

Chapter 3. Technique of exercises in athletics

Chapter 6. Jumping (athletics)

Chapter 7. Throwing (athletics)

Chapter 8. Development of motor abilities through athletics

Chapter 9. Athletics exercises in the curriculum of general education institutions

9.1. Athletics program material for grades 1-4.

9.2. Program material on athletics for grades 5 - 9.

9.3. Athletics program material for grades 10-11

10.1. General characteristics of classes

10.2. Small forms of classes

10.3. Large forms of classes

10.4. Competitive forms of training

Chapter 11. Health-improving orientation of athletics exercises

11.4. Choosing places and runner equipment

The articles were written in accordance with the requirements of the Federal State Educational Standard of Higher Professional Education (FSES HPE) in the field of training 03400.62 “Physical Education”. The discipline “Theory and Methods of Teaching Basic Sports” is included in the list of disciplines in the basic part of the professional cycle of the main educational program.

Speaking about the fact that the new education standards are competency-based, it should be noted that in the Federal State Educational Standard for Higher Professional Education, the requirements for learning outcomes are formulated in the form of competencies as the ability to apply knowledge, skills and personal qualities for successful activities in solving professional problems. Thus, it is the declared competencies that are the goal-setting factor in developing the content of the discipline (module), selecting educational technologies and types of control.

The study of athletics as a basic sport is aimed at students mastering competencies in the field of pedagogical and recreational activities, namely the ability to: independently conduct physical education classes; develop curricula and programs for specific classes; use athletics facilities for the development of motor skills and for recreational purposes in accordance with the condition of the athletes and their needs; organize and conduct athletics competitions in educational institutions, children's health camps, and community clubs; consciously use athletics exercises as a means of restoring and strengthening health, introducing a healthy lifestyle.

Based on the variety of athletics disciplines, taking into account the assigned tasks, the authors of this textbook focused on those sports that are recommended for mastery at the levels of general education. These are components of the natural ways of human movement - running and jumping, as well as throwing and throwing, since they are available for study and can be used for independent training in various areas: training, health, recreation, correction.

The training course as a whole consists of lectures, seminars and practical classes. Practical classes involve mastering the technique of performing athletics exercises; mastering the methodology of training and compiling complexes, athletics exercises for the development of speed-strength qualities and endurance, and methods of using recreational running are presented.

The textbook presents a classification of athletics exercises, explains the features of the technique and teaching methods for performing individual types. It shows methods for developing conditioning abilities and suggests options for conducting recreational running classes. The authors pay special attention to the biomechanical foundations of running, jumping and throwing techniques. For each sport, the rules for conducting and judging competitions are given. Material about the possibilities of using athletics exercises in general education programs, taking into account the requirements of the Federal State Educational Standard both within the framework of the subject “Physical Culture” and when organizing extracurricular sports and recreational activities in order to develop the personality of students and create a culture of a healthy lifestyle, will be useful for students. .

The textbook was prepared by employees of the Department of Theory and Methodology of Athletics of the National State University of Physical Culture, Sports and Health. P. F. Les-gafta (St. Petersburg) in accordance with the Federal State Educational Standard in the field of training “Physical Culture” (qualification “Bachelor”).

Send your good work in the knowledge base is simple. Use the form below

Students, graduate students, young scientists who use the knowledge base in their studies and work will be very grateful to you.

Posted on http://www.allbest.ru/

Ministry of Education and Science of the Russian Federation

Federal State Autonomous Educational Institution of Higher Education

"National Research Nizhny Novgorod State University named after. N.I. Lobachevsky"

Arzamas branch

Faculty of Psychology and Education

Essay

On the topic: “Methods of teaching athletics”

Completed by: 1st year student, gr. 85163B-4PO

Bubnova M.B.

Arzamas 2017

Introduction

1. Method of running short distances

1.1 Low start and starting run-up

1.2 Low start on a bend

1.3 Distance running

1.4 Running on a bend

1.5 Finishing

2. Long jump technique

2.1 Bent-legged long jump

2.3 Landing

3. Working with projectiles

3.1 Exercises with small balls

3.2 Throwing a grenade (ball)

Conclusion

Introduction

Athletics is a sport that combines naturalhuman physical exercises: running, jumping, throwing. At the same time, athletics is a scientific and pedagogical discipline. She has her own theory, which considers issues of technology, tactics, training, and education. Athletics is based on a number of related sciences - physiology, psychology, anatomy, biomechanics, medicine, etc. Athletics includes five types of exercises: walking, running, jumping, throwing and all-around.

Walking- a natural way of human movement. Race walking differs from normal walking in both its high speed and unique technique, which ensures significant speed and efficiency of movement. When systematically practicing race walking, the activity of the cardiovascular, respiratory and other body systems is activated, and valuable qualities are developed: focus, perseverance. Ability to endure difficulties. Fight the fatigue that inevitably arises during long competitions. Race walking is classified depending on the location of the competition (stadium track, roads, highways). At the stadium, fast walkers compete at distances of 3.5, 10, 20, 50 km and an hour's walk, and on the highway at 15, 20, 25, 30 and 50 km. Participants in the competition are required to adhere to certain rules, the main one of which is the athlete’s constant contact with the track (support with one or both feet). When an UNSUPPORTED POSITION appears, when the athlete actually starts running, according to the rules, he is removed from the competition.

Beg- is the basis, the main type of athletics. Usually running is the central part of all competitions. In addition, running is an integral part of many other athletics exercises, as well as long jump, high jump, pole jump, and javelin throw. Running, depending on its nature, has different effects on the human body. Slow running (long) in a park or forest (jogging) has primarily hygienic and health benefits. Fast running, sprinting helps improve speed and strength qualities.

Middle and long distance running - endurance. Hurdling - agility, ability for high coordination of movements. Running is divided into: smooth, cross-country, relay, and with artificial obstacles.

Pburpsdivided according to their purpose - in length, inheight. They are performed from a place and from a running start. Standing jumps are not included in competitions, but are used as a training tool and as tests to determine fitness level. Jumps are performed in various ways and options.

Long jumps - using the “legs bent” method, “bending over”, “scissors” in height - “stepping over”, “rolling”, “wave”, “flip”, “foster flop”. For example, in the “roll” method there are several options: it can be performed with or without diving behind the bar, crossing the bar sideways and with your back, landing on the push and swing leg, etc. A triple jump consists of a jump, a step, and a jump performed in sequence. A pole vault is performed using a moving support - a pole. Jumping contributes to the development of speed and strength qualities and the all-round development of a person. They develop speed, agility and courage, the ability to navigate in space and control their body.

Throwing- this is a speed-strength exercisecharacter the purpose of which is to move projectiles in space to the greatest possible distance. Throwing is characterized by powerful, short-term (explosive) efforts. Throwing classes develop, first of all, strength, improve qualities: speed, agility, coordination of movements. Throwing is classified depending on the nature of the run-up and the way the projectile is held. From the acceleration of the projectile, a disk or hammer is thrown by rotation. The shot put is performed from the jump. From a running start - throwing a spear, grenade, ball.

Malloyathlon- consists of several typesathletics. All-around events are called by the number of events included in them. (7 wrestling, 10 wrestling).

1. Method of running short distances

For ease of study, running technique is conventionally divided into 4 parts: start, starting run-up, distance running and finishing.

1.1 Nlow start and take-off run

Technique. Start of running (start): a low start is most beneficial. It allows you to quickly start running and reach maximum speed in a short area. For better support with your feet when starting, a starting machine or blocks are used. The location of the starting blocks varies depending on the length of the body and the characteristics of the runner’s technique. The front block (for the strongest leg) is installed at a distance of 35-45 cm from the starting line (1 - 1.5 tables), and the back block - 70 - 85 cm (or at a distance of the length of the shin from the front block). Some runners reduce the distance between the blocks by one foot or less, moving the front block back (extended start) or bringing the back block closer to the front (close start). The support platform of the front block is inclined at an angle of 45 -- 50°; and the rear - 60 80°. The width distance between the axes of the blocks is 18-20 cm. A low start is performed in the following sequence: having installed the blocks, the runner moves 2-3 m back and focuses on the upcoming run.

At the command “Start!” “The runner approaches the blocks, squats and places his hands on the track. Then, the foot of the weaker leg rests on the support platform of the rear block, the foot of the other leg - on the front block, and lowers onto the knee behind the standing leg. Lastly, he places his hands in front of the starting line at shoulder width or slightly wider. Hands at the line rest on the thumb, index and middle fingers, thumbs facing each other. The arms are straightened at the elbows, the gaze is directed downwards to the starting line. At the command “Attention!” You should raise your pelvis above your shoulders by 20-30 cm, but do not completely straighten your legs at the knee joints. Regardless of the placement of the pads and the anthropometric data of the sprinter, the angles between the thigh and lower leg are 100-130°, respectively. The shoulders lean forward, the weight of the body is distributed over 4 support points. The starting run-up is performed during the first 7-14 running steps. During this part of the distance, the runner must reach maximum speed. During the first 2 running steps, the runner strives to actively straighten his legs when pushing off. The movement is directed forward, while the torso tilt is straightened. The length of steps gradually increases and depends on the individual characteristics of the runner - leg strength, body length, physical fitness. Acceleration ends as soon as the stride length becomes constant.

Methodology:

1) Running from various high start positions, 15-20 m.

a) I.P. - stand facing the finish line, legs together, arms freely along the body. Execution - falling forward, start running;

b) I.P. - the same. Push leg in front, swing leg behind. Execution is the same.

2) Teach how to install starting blocks.

3) Teach how to execute the commands “Get started!” and “Attention!” At the command “Attention!” teach rationally how to distribute body weight on legs and arms

4) Teach running out of the starting blocks

a) try a low start, running segments of 20-30 m;

b) I.P. - emphasis, lying on bent arms. Execution - with simultaneous straightening of the arms, lift each leg in turn until the knee touches the chest (628 times with each leg);

c) stand in the blocks, place your hands at a distance of 60 -70 cm in front of the starting line. Execution - bring the swing leg with the knee to the chest while simultaneously straightening the pushing leg (7-8 times);

d) stand in the stocks and execute the command “Attention!” and, pushing off strongly, do a triple jump with a transition to running;

e) place several mats 60 cm high on a path 1 m in front of the starting line. Stand in the stocks and follow the command. "Attention!". Push yourself hard and send yourself forward until you fall onto the mats.

5) Master the low start technique in general on segments of 30 m.

6) The same, recording the time.

1.2 Nslow start on a bend

Technique. The starting blocks are located at the outer edge of the track, which ensures that the beginning of the distance is run in a straight line, tangent to the arc of the inner edge. In the future, the technique is the same as in a low start in a straight line.

Methodology:

1) Explain and show the rational placement of the pads;

2) Starts on a turn at different speeds;

3) Use training tools for low straight starts.

Guidelines. When installing pads, it is advisable to start training with the usual low start option. The correct distribution of body weight over the 4 support points should be monitored. The position of the shoulders relative to the starting line and the pelvis relative to the shoulders. At the beginning of training, perform all starting exercises at optimal speed and without a command, and then gradually move on to group starts with commands.

Basic mistakes:

1) The head is thrown back, because the runner is looking at the finish line, his back is arched;

2) Arms are bent, center of gravity is shifted back;

3) Shoulders are pushed far forward beyond the starting line.

1.3 Beg by distance

Technique. Having gained maximum speed, the runner strives to maintain it throughout the entire distance. The transition from the starting run to running along the distance is performed smoothly, without sharp straightening of the body, without changing the rhythm of running steps. You should strive to run along the distance with wide strides, with active pushing.

An important role is played by the active movement of the hip forward and upward, which creates the prerequisites for placing the foot on the track with an active raking movement. When mastering the running technique, you need to strive from the first lessons: to run on the front of your foot, your arms should work along the body in the direction of movement, your hands should be relaxed, half-bent, your gaze directed forward, your breathing rhythmic.

Methodology. Running at different speeds for segments of 40 - 80 m. Special exercises for mastering the technique:

a) running against the gymnastic wall;

b) work of hands on the spot;

c) running with high hip lifts;

d) mincing run;

e) running with the shin choking. Running with acceleration and increasing rhythm Running at 80% of the maximum speed in segments of 40-- 60 m. Running at full speed for 40-- 60 m.

Guidelines. Perform all running exercises and accelerations without tension, freely. The number of repetitions depends on the level of physical fitness. After each acceleration, the teacher draws attention to the main mistakes, offering to eliminate them in the next run. Instructing a student to correct 4-5 errors at the same time will not allow him to correct even one.

Main mistakes:

The head is thrown back;

Non-linear running, the upper body sways, arms move across the body;

The upper body is tilted excessively forward;

Positioning the foot from the heel;

The legs are placed on the ground in a non-straight line; the seat is wide;

Toes turned outward;

The foot becomes either behind or at the level of the knee joint;

There is no active raking with the foot;

Shoulders are raised, hands are steadied;

The push is directed upward, not forward.

1.4 Beg on the bend

Technique. The technique of running along a bend differs from running along a straight distance in the following features: when running along a bend, in order to overcome the action of the centrifugal force, it is necessary to tilt the torso to the left, place the feet with a slight turn to the left; the right hand moves more inward, the left outward; exiting the turn onto the straight line is accompanied by a smooth decrease in slope.

Methodology:

1) Imitation of hand movement in place (active, wider movement of the right hand inward);

2) Snake running, running in a circle with a radius of 10 - 20 m.

3) Running with acceleration along a bend with acceleration in segments of 60 - 70 m. Repeat acceleration at different speeds when entering and exiting the bend;

4) Running with acceleration along a bend along a large and small arc (1st and 8th lanes).

Guidelines. Pay attention to the need to run freely and unconstrained, monitor the timely tilt of the body to the center of the turn, changes in the Movements of the arms and legs, turning the feet to the left, wider and freer work of the right hand.

1.5 Finching

Finishing is the runner's effort in the last metersdistances.

Technique. The run is considered completed when the runner crosses the imaginary plane of the finish line with any part of the body. They run across the finish line at maximum speed, performing a chest or shoulder throw at the finish line at the last step.

Methodology:

1. Walking with the torso tilted forward and arms moving back;

2. The same, in a calm and fast run;

3. Finishing with the shoulder at medium and maximum speed

Guidelines. Perform the exercises first independently, and then in a group of 3-5 people.

Basic mistakes:

1. Finishing with a jump;

2. Stop immediately after the finish;

3. Early bending of the body.

After completing training in sprint running, they move on to improving it.

2 . Long jump technique

2.1 Plong jump with legs bent

The take-off run is used to create the initial speed of the body's flight. It is characterized by a certain angle of steps, changes in their length and pace, running speed and overall length. The length of the run-up depends on height, gender, preparedness in jumping and, most importantly, the ability to accelerate while running. The starting position and the start of the run should ensure that the steps are standard in length. The amplitude of the first step is limited, the beginning of the movement is characterized by falling forward, i.e. always with the same effort and acceleration. The highest take-off speed should be at the moment of take-off. running turn jump throwing

When selecting a run, students begin to run from a common mark set by the teacher, from the same foot. Observing the place of take-off, the teacher indicates how far to bring or carry the run-up. Thus, the student correctly determines the length of his run. Students measure their run-up with their feet and later refine it. The length of the run can vary depending on the runway, wind direction, and the physical condition of the jumper.

Methodology:

1. Run evenly over segments of 20-25 m, starting with a high hip lift; the same, with a gradual transition to acceleration.

2. Running with a high frequency of movements with the transition to acceleration.

3. Running segments of 15-20 m on the move with increasing tempo of movements (without taking into account time and against time).

4. Running a segment of 20-30 m on the run against time.

5. Perform 7-11 steps with increasing the tempo of movements at the end and placing the pushing leg in the take-off zone 60X60 cm.

6. Running through medicine balls, changing the distance between them.

7. Relay races overcoming horizontal obstacles.

Guidelines. Finish all exercises with a free push-off from the ground. In exercise No. 5, the run-up is pre-marked. Pay attention to the placement of the foot (on the front part). Do not fasten the upper shoulder girdle. The muscles of the neck and face should not tense. The repulsion is performed very quickly and sharply. It is accompanied by coordinated and energetic movements of the swing leg and arms: the swing leg, bent at the knee joint, is carried forward and upward until the thigh is horizontal, the shoulders rise, the arms make an energetic swing - one forward and somewhat inward, the other to the side and back . The push-off ends with full straightening of the pushing leg in all joints.

The foot is placed on the block with a quick raking movement from above, down and back in relation to the body, touching the heel with a quick roll to the toe. In relation to the ground, the foot is always placed down and forward, almost straight, at an angle to the track of 65-70°. Under the influence of the inertia of the body weight, the leg bends slightly at the knee joint, followed by straightening to the vertical moment. With the straightening of the pushing leg, the swing leg is moved forward and upward from the hip with an active movement to a horizontal position of the hip. The hand of the same name to the pushing leg is extended up and forward, slightly inward, the other hand to the side, slightly back.

Methodology:

1. From a standing position, the pushing leg is in front of the entire foot, the swing leg is set back 30-40 cm, arms are lowered. Bring the swing leg bent at the knee forward and upward, rising on the pushing leg; lift the arm of the same name as the pushing leg (bent at the elbow joint) forward and upward, and move the other back (imitation of repulsion).

2. The same, in one step.

3. From 3 to 5 steps of the run, take off, taking a “step” position, land on the swing leg and continue running.

4. The same, but before landing, pull the take-off leg to the swing leg and land on both in the sand.

5. From a running start, jump onto a raised surface (on mats, a stand, a horse), pushing off from 1.5 - 2 m.

6. From a run of 9 - 11 steps, jump over an obstacle (vertical and horizontal), land on both feet.

7. Running jumps by picking up an object (with hand, head), followed by running.

8. Long jump from a stand (30 cm).

9. Running long jumps landing in a hole.

Guidelines:

1. The last step is faster than the previous ones.

2. The heel only briefly touches the ground, the foot quickly rolls onto the toe. It should feel like you instantly touch the block with your heel and push it back. Then vigorously straighten your entire body.

3. The upper part of the body is in a vertical position, the gaze is directed forward.

4. The thigh of the swing leg rises to a horizontal line (the knee bends strongly).

5. Exercises 3 and 4 should not be performed a large number of times, because the desire to push off harder and jump further can cause a mistake - a deep squat on the swing leg.

6. In exercises with jumping and reaching, the place of take-off should be marked at 1.5 2 1 5 m, depending on the level of training of the students. The push-off should be directed forward and upward.

7. It is important to place your foot on the block with tense extensor muscles. Make sure that by the time your foot touches the block, your leg is almost straight. In this case, it is easier for the jumper to cope with the load on the supporting leg that occurs during the transition from horizontal movement to take-off, especially when placing the foot on the block.

2.2 Pflight

After takeoff, the torso is approximately in the same position as after take-off, the rear leg is pulled towards the fly leg, and both legs approach the chest. You should not tilt your torso too much in this position. About 0.5 m before landing, the legs are almost completely straightened. The hands, continuing the started movement, fall back and down. This compensatory movement helps to better extend the shins before landing and maintain stability.

Methodology:

1. Jump “in a step” from 3 to 5 steps of a run-up with landing in a “step” position.

2. Jump “in step” with 5-7 running steps across two lines at a distance of up to two meters from one another, landing on two feet.

3. The same, jumping over the bar at a height of 40 cm.

4. Jumping from the bridge using the “legs bent” method.

5. Running long jump using the “legs bent” method.

Guidelines:

1. When performing a jump, you should not rush into a landing tuck.

2. Fly more than half of the jump in the “step” position. When grouping early, the jumper will inevitably tumble forward and have an incomplete landing.

3. It is necessary to use the competitive method more often. Set a task for the students, who will jump further, etc.

2 .3 Pgrounding

With all methods of running long jumps, you land simultaneously on both feet in a pit with sand. Landing ends with a deep squat and stepping forward or falling forward to the side.

Methodology:

1. Standing long jumps, throwing your legs forward as much as possible.

2. Walking long jumps with 3-5 run-up steps. In the middle of the flight, bring the push leg forward to the fly leg, and then take the correct position before landing. Next, land and step forward, bending your legs and raising your arms forward.

3. Long jumps with a short run-up over the bar at a height of 20-40 cm 0.5 m before the landing site.

4. Jumping with a short run-up through the tape at the landing site.

5. Jumping from a full run using the “legs bent” method with correct landing and exit from the pit.

Guidelines:

1. As soon as the heels touch the ground, the legs gently bend at the knees, both legs landing in the same line.

2. The landing will be correct if, after touching the sand with the feet, the student can move the body forward in a straight line or fall to the side of it.

3. Exit the pit only forward.

4. Landing technique remains almost unchanged when moving to other jumping methods. Therefore, you should strengthen the skill through repeated repetition.

3. Working with projectiles

3.1 Uexercises with small balls

Stage of initial and in-depth learning:

1. Throwing the ball up with the right (left) hand, catching it with both hands. Same thing, catching with one hand.

2. Throwing the ball up with the right (left) hand. After the ball hits the floor, catch it:

a) with both hands;

b) from below with the right (left) hand;

3. Throwing the ball up with the right hand, catching it with the left, and vice versa.

4. Hit the ball on the floor from top to bottom with your right (left) hand, catching it from below.

5. The same, but catch the ball from above with your right (left) hand.

6. Throwing the ball up with the right (left) hand. Clap your hands (in front of you or behind your back) and catch the ball with your right (left) hand.

7. The same, but there is a clap after the ball hits the floor.

8. Passing the ball from one hand to another over the head, from behind the back, between the legs.

9. Throw the ball up. Turn in a circle over your left (right) shoulder and catch the ball:

a) with both hands;

10. The same, but at the place of the throw, the ball hits the floor hard.

11. Students line up at a distance of 2-3 m from the wall. The ball is in the right (left), thrown from behind the head into the wall and caught with both hands.

12. The same, but after the ball bounces off the floor.

13. Throwing the ball in pairs at a distance of 3-4 m from behind the head with one hand and catching it with both from below. The same thing, but the distance between partners increases.

14. Throwing the ball into a wall from behind the head from a distance of 4-6 m and catching it with one hand after the rebound.

15. The same, but before catching, clap your hands, sit down, straighten up, and turn around.

3.2 Mthrowing a grenade (ball)

Throwing a grenade is performed from various positions - standing, kneeling, lying down. Throwing a grenade (ball) is divided into phases: run-up, final effort (throw), braking.

Technique for gripping and releasing a projectile. The grenade is held by the lower half of the handle, the little finger is under its base, and the thumb is located along the axis of the projectile. The ball is held by the phalanges of the fingers of the throwing hand, three fingers are placed as a lever behind the ball, and the little finger and thumb support it from the side.

Teaching method:

1. Throw the ball with your hand down in front of you.

2. Throw the ball forward at the target.

3. Standing in a step, the hand with the grenade is pulled back and up.

Guidelines:

1. Hand with the ball over the shoulder at head level, legs apart; then at a walk, left in front.

2. When throwing, the elbow with the ball is close to the head and does not fall below the ear, the final movement of the hand should be accelerated.

3. Throw a grenade from behind the head, ending with the hand and rotating the grenade in a vertical plane.

Final effort (throw) technique. Standing with your left side in the direction of throwing, your feet “in a step”, the weight of the body is not on the right leg, the toe of which is turned “in a step” at an angle of 30°, the left leg is in front, with the toe inward. The hand with the ball is pulled back at shoulder level, the shoulders are slightly turned to the right, the left hand is in front of the chest, bent at the elbow. The movement begins by extending the right leg forward upward, turning the heel outward, moving the right side of the pelvis forward with the shoulder and transferring the body weight to the left leg. At the same time, the right hand, bending at the elbow joint, “takes over” the projectile, passing through the “stretched bow” position. With a quick upward and forward movement of the shoulders and arms, the thrower performs a throw. After the throw, take a step forward with your right foot, turning your toe inward and bending your leg at the knee joint.

Methodology:

1. “Standing in step”, left foot in front, hand with the ball over the shoulder.

2. The same, performing the throw together.

3. Standing on your left side, your left leg is raised, your right hand with the ball is pulled back, your left hand is bent in front of your chest.

4. Throwing the ball at a target and at a distance.

Guidelines:

1. On the count of “one” - the hand with the ball is pulled back at shoulder level, the right leg is bent, the torso twists and leans to the right, on the count of “two” - turning with the chest forward, straightening the right leg and raising the hand with the ball forward, press “stretched bow” position, on the count of “three” - throw.

2. Perform the throw over the shoulder followed by passing forward with the right side, pay attention to the jerk with the left hand back.

3. With an active stance of the left leg, perform throwing, pay attention to the full extension of the legs, straightening of the torso, moving the chest forward and up without bending to the sides and forward.

4. Monitor the work of the pelvis and the whip of the arm; perform throwing in two ranks or groups of 8-10 people.

Cross step technique. The cross step begins with an energetic push off of the left leg and a swing of the right leg. The right leg is quickly brought forward and placed from the heel with the toe turned outward. In this case, the torso leans in the direction opposite to the run-up, and the shoulders turn to the right. The left leg is quickly brought forward and placed from the heel with the toe in the direction of throwing. The cross step serves for a smooth transition from run-up to throw.

Methodology:

1. Standing on your left side.

2. Standing on your left leg with your right leg raised and crossed in front of your left.

3. Standing on your left side.

4. The same, but the left leg is raised.

5. The same, together.

Guidelines:

1. The weight of the body on the right leg, on the count of “one” - transferring the weight of the body to the left leg and leaving the shoulders behind, perform a cross step with the right, on “two” - I.P.

2. Crossing in front of the left, perform a light jump from the left foot to the right.

3. On the count of “one” - step forward with the right hand from the heel and move back with the ball, on the count of “two” step with the left at point-blank range.

4. On the count of “one” - step (jump) with the left hand with the right hand with the ball moving straight back from the shoulder, on “two” - step with the right in front of the left, on “three” - left hand forward point-blank.

5. The same on the count of “four”, perform a throw.

Running technique The run-up consists of two parts: from the start to the control mark (15 - 20 m); from the control mark to the bar (7-- 9 m). In the first part of the run, the thrower gains speed, in the second part he overtakes the projectile and throws it.

The run begins with a slow run with gradual acceleration. The thrower hits the control mark with his left foot (when throwing with his right hand), after which he begins to retract and overtake the projectile. Steps from this part are usually called “throwing”. There may be two, four, six. Retracting the projectile back is performed in two ways: in an arc forward-down-back or straight back. By the time the left leg is placed on the control mark, the arm with the apparatus is fully straightened. The third throwing step is usually called the crossing step. Completing the fourth step, the thrower takes the starting position to perform the final effort (throw).

Methodology:

1. Throwing the ball with a short preliminary run-up.

2. Throwing with a gradual increase in takeoff.

3. Establishment of individual length and rhythm of the full run-up.

4. Throwing from a full run.

Guidelines:

1. Count two or four throwing steps from the line, run, check the accuracy of hitting the mark with your left foot, monitor the abduction of the hand with the ball and the rhythm of the steps.

2. Monitor the overtaking of the projectile, fast and wide execution of the cross step.

3-- 4. When finishing the throw, reduce speed and move from the left foot to the right.

Conclusion

Athletics exercises have health benefits. Classes are carried out in the air, exercises affect all muscle groups: strengthen the musculoskeletal system, improve the functioning of the respiratory organs and the cardiovascular system. Thus, with the help of athletics exercises, the problems of harmonious, versatile physical development of a person are solved. Athletics is especially important for the formation of a growing organism and the physical education of the younger generation. The great application of athletics is of no small importance.

Application is determined by the extent to which the qualities and skills acquired with its help can be useful in life and in practical activities. The athletics here are second to none. Qualities - endurance, strength, speed, agility, flexibility, ability to overcome difficulties. Skills - running, jumping, throwing. They are very widely used in work and military affairs. The educational significance lies in the fact that athletics forms character, strengthens a person’s will, and teaches him not to be afraid of difficulties, but to overcome them bravely.

Systematic training in preparation for competitions, achieving sufficiently high sports results is not possible without following the correct regimen, abstaining from alcoholic beverages and changing nutrition. Athletics in a team, participation in team competitions fosters a sense of teamwork and responsibility for the work received. Educational value - useful skills and knowledge are acquired in the field of designing and planning sports activities and diet.

Posted on Allbest.ru

...

Transcript

1 Ministry of Education and Science of Ukraine Kherson State University Department of Olympic and Professional Sports Bevzyuk V.S., Kutsegub S.I. Athletics (teaching methods) Kherson 2004

2 Bevzyuk V.S., Kutsegub S.I. Athletics. Methodological manual for students of the Faculty of Physical Education and Sports of all forms of education. Kherson, This textbook is intended mainly for students of the Faculty of Physical Education and Sports. The material is based on the athletics curriculum, designed to study the techniques and methods of teaching athletics by future school teachers, instructors, and coaches. Currently, athletics are becoming a sporting hobby for many schoolchildren. But the methods of mass education still lag significantly behind the advancing sports practice. Many schoolchildren who begin regular athletics at youth sports schools and universities have to relearn the technique again, which hinders their further athletic growth. Of course, a lot depends on the skill and passion of the physical education teacher. From the ability and desire to combine program material with classes in the school sports section. Only in this case will athletics bring undoubted benefits to the health of schoolchildren and allow wider popularization of this exciting sport. The methodological manual was discussed at a meeting of the Department of Sports Excellence at KhSU (protocol from). Approved by the university methodological council (protocol from). Recommended for publication by the Academic Council of KhSU (protocol from). Compiled by: Bevzyuk V.S. Kutsegub S.I. Candidate of Biological Sciences, Associate Professor, Master of Sports. senior lecturer of the department of sports skills, master of sports. Reviewers: Grabovsky Yu.A. Malyarenko I.V. Head of the Department of Sports Skills, Candidate of Pedagogical Sciences, Associate Professor. Head of the Department of Theory and Methods of Physical Education, Candidate of Sciences in Physical Education and Sports, Associate Professor.

3 INTRODUCTION The ancient Greek word “athletics” translated means “wrestling, exercise.” In ancient times, athletes were those who competed in strength and agility. Currently, athletes are called well-physically developed and strong people. The name “athletics” is arbitrary and is based on the external impression of the ease of performing the exercises. Athletics combines several types of exercises: walking, running, jumping, throwing and all-around. Each type of athletics has its own characteristics and develops certain psychophysical qualities and skills. Walking is excellent for developing endurance and is an auxiliary exercise in training for runners. The effect of walking on the body is easy to regulate; the total load can be moderate or very high. Walking is useful as a hygienic exercise for people of all ages. Race walking competitions are held on stadium tracks, on regular roads from 3 to 50 km. Running is a simple and natural way of movement, the most common form of physical exercise, which is included in many sports. Running helps strengthen the entire body, develops speed and endurance. In athletics there are: a) smooth running; b) with obstacles; c) relay race; d) running in natural conditions (cross). Jumping, as a way to overcome obstacles, is characterized by short-term but maximum neuromuscular efforts. Jumping strengthens the entire muscular system and especially the muscles of the legs, abdomen, and back. Jumping develops speed and agility. Athletics jumps are divided into two types: 1) jumps overcoming a vertical obstacle (high jump, pole vault); 2) jumping over a horizontal obstacle (long jump, triple jump).

4 Throwing exercises in pushing and throwing projectiles at a distance. Throwing also has a positive effect on strengthening the muscles of the whole body and especially the arms, abdomen, back, and legs. Throwing develops strength, speed, agility and accuracy. Depending on the method of execution, athletics throwing is performed: 1) by throwing from behind the head (spear, grenade); 2) with rotation (disc, hammer, core); 3) push (core). All-around is a complex of various exercises (running, jumping, throwing) that has an excellent effect on a person’s physical development. All-around training helps to develop all the basic psychophysical qualities to a greater extent than with the help of any one type of athletics. Athletics exercises have health benefits. Classes are conducted outdoors, exercises affect all muscle groups: strengthen the musculoskeletal system, improve the functioning of the respiratory organs and the cardiovascular system. Thus, with the help of athletics exercises, the problems of harmonious, versatile physical development of a person are solved. Athletics is of great importance for the formation of a growing organism and the physical education of the younger generation. The educational significance lies in the fact that athletics exercises form character, strengthen a person’s will, teach him not to be afraid of difficulties, but to bravely overcome them. Doing athletics in a team and participating in team competitions fosters a sense of teamwork and responsibility for the assigned work. Useful skills and knowledge are acquired in the field of constructing and planning classes, maintaining the correct regime, hygiene, and nutrition.

5 History of the development of athletics Walking, running, jumping, throwing various projectiles (spears, stones and other hunting tools) have been an integral part of people's lives since ancient times. Naturally, they became the basis for competitions in speed, strength, agility and endurance. Archaeological finds of vases, medallions, coins, sculptures help us imagine today how the ancient Greeks and later the Romans held competitions that are now called athletics. The ancient Greeks called all physical exercise athletics and divided it into “light” and “heavy”. They classified running, jumping, throwing, archery, swimming and some other exercises that developed agility, speed, and endurance as “easy”. Wrestling, fist fighting and in general all exercises that developed strength were classified by the Greeks as weightlifting. The name “athletics” today is quite arbitrary. After all, it is difficult to call, for example, ultra-long distance running or hammer throwing “light” physical exercises. The official beginning of the formation and development of athletics exercises can be considered the First Olympic Games of Ancient Greece, which were held in 776 BC. These holidays of friendship and peace were held every 4 years. At the First Olympic Games, athletes competed only in running (dromos) over a distance of 1 stage (192.27 cm). From 724 BC to the O.I. program stage 2 running (diaulos) was included. After 4 years, the first long-distance running (dolichos) of 4714.5 m was held, and from 708 BC. They began to hold a pentathlon competition (pentathlon), which included running in the 1st stage, long jump, discus and javelin throwing, and wrestling. When running at the start, a special plate (balbis) was used to support the legs. The run began at the signal. And there was a penalty for a false start.

6 Long jump competitions were held in a somewhat unique way. The participants took a running start, as in our time, but they jumped holding dumbbells in their hands, which, in their opinion, enhanced the effect of swinging their arms and ensured stability when landing. Discus throwing was carried out from a place from a small elevation, and javelin throwing, according to some sources, was carried out at a designated target, according to other sources - at a distance. Unfortunately, the results in throwing have not reached our times. Among the famous athletes of antiquity, Leonidas of Rados achieved the greatest fame. He was crowned with an olive wreath 12 times. Among the long-distance runners, the sportsman Lalas is called the winner of the Olympic Games of 440 BC, who after finishing died from overexertion. The winners of the Olympic Games of that time were awarded an olive wreath, and were often exempted from government duties. The winning athlete received a lifetime pension and bonuses. In Olympia, statues were erected for the victors, feasts were held, poets composed odes of praise, etc. Modern athletics began to be cultivated in England earlier than in other countries. Back in 1837, running competitions over a distance of about 2 km were held here. The participants in this competition were students from Rugby City College. Soon competitions will be organized at the colleges of Eton, Oxford, Cambridge, and London. A little later, the competition program included sprinting, steeplechase and weight throwing, from 1851 long and high jumps from the run, and from 1864 hammer throwing and shot put. A new stage in the development of athletics began with the holding of annual competitions between the universities of Oxford and Cambridge. In 1865, the London Athletic Club was founded, which held the first national athletics championships. In 1880, an amateur athletics association was founded in England, which received the rights of the highest body in athletics within the British Empire, as well as in its

7 colonies. In the USA, the first athletic club appeared in New York in 1868. But, perhaps, universities became the center of the development of athletics in America in those years. In Athletics as an independent sport is beginning to be cultivated in almost all European countries. The revival of the modern Olympic Games in 1896 had a great influence on the development of athletics throughout the world. The program of the Games of the First Olympics in Athens (1896) included 12 types of athletics competitions, and in 1996 (Atlanta) athletes competed for 44 sets of awards (this is more than in any sport). Competitions for women at the Olympic Games were included in 1928 (5 types), and at the 1996 Games women competed in 20 types, and already at the Summer World Championships (1999) and the Sydney Olympics, women took part in jumping competitions pole and hammer throw. The official date of birth of athletics in Russia is considered to be 1888. That summer, a group of young people vacationing in the dacha town of Tyarlevo near St. Petersburg created a circle of running enthusiasts, and on August 6 of the same year they held their first running competition. Money for organizing the competition and for memorable prizes was collected by subscription. The following year the circle took the name “Society of Running Lovers”, and since 1893 the “St. Petersburg Circle of Sports Lovers”. Club members began running in early spring on Petrovsky Island, and with the onset of summer in Tyarlevo. The competition program was supplemented in 1893 with running long jump, and since 1895 with shot put, high jump, hurdles and steeplechase. A little later, competitions appear in cross-country and pole vaulting, discus throwing and javelin throwing. The program of a large sports festival organized by the circle in 1895, which was attended by about spectators thanks to free admission, in addition to bicycle races, included running at various distances, running long jumps, hurdles, ball throwing and

8 cast iron cores. The circle became the center for the development of athletics in Russia. Here the first competition rules were developed, which received general recognition. In 1911, the All-Russian Union of Athletics Amateurs was created. At the insistence of the famous athlete and journalist G. Duperron, who visited the Olympic Games in Paris in 1900, all competitions began to be held according to the metric system. In 1908, the circle built the first cinder path in Russia. As members of the circle recalled, the most famous athletes from different countries, H. Kolekhmainen, A. Stenroos, J. Saaristo, E. Brundage, performed there. There, in 1908, the circle held the first Russian championship. In 1912, 47 Russian track and field athletes took part in the Olympic Games in Stockholm for the first time. Unfortunately, this first performance was unsuccessful; the athletes of our team did not take a single prize. After this, the Russian Olympic Committee decided to hold the All-Russian Olympiads annually, which were supposed to contribute to the development of the sports movement in the country and the better preparation of Russian athletes for international competitions and, above all, for the Olympic ones. In 1913, the First All-Russian Olympiad took place in Kyiv, where marathon running and the women's athletics championship were held for the first time. The Second All-Russian Olympiad took place in 1914 in Riga. The hero of this Olympics was a young runner from Moscow, Vasily Arkhipov. On the sandy track of the Riga Hippodrome, he showed an outstanding result for that time in the 100 m race of 10.8. It must be said that with the same result in 1912, the American sprinter R. Craig won the title of champion of the V Olympic Games. The outbreak of the First World War, then the revolution, postponed sports competitions for many years.

9 The real dawn of athletics came after the revolution. The first post-revolutionary athletics competition was a cross-country race held on May 7, 1918 in Moscow over a distance of 4.5 km. Victory with a result of 15.41 seconds. Muscovite Bocharov won. The first national athletics championship was held in Moscow in 1922, 200 athletes from 16 cities and regions of the country participated. The state of the sport at that time is indicated by the following fact: at the individual Moscow athletics championship in 1921, one of the participants broke his javelin, the competition had to be stopped, since there was no second javelin in Moscow. In the year, Soviet track and field athletes performed on the world stage for the first time. In 1923, international competitions between Soviet athletes and representatives of the Finnish Workers' Sports Union took place in Petrograd. The start of athletics was the first All-Union Spartakiad in 1928. 1280 people took part in the competition. 38 all-Union records were set. In the thirties, the results of our track and field athletes began to approach the best world achievements. In 1931, the GTO complex was introduced, which included cross-country and throwing. Gorinevsky played a major role in achieving high results among track and field athletes, who scientifically substantiated the “Fundamentals of Sports Training” and helped begin work on the creation of a Soviet school of athletics. Even then, he saw training as an important educational process. For the development of training methods for track and field athletes, Birzin’s “Essence of Training” played a major role, which shows the need for comprehensive physical development, sequences of learning processes, and the pattern of development of strength, speed and endurance. Indicates how to avoid overtraining. In 1939, the results of runners, jumpers, and throwers were significantly closer to the best world achievements. Good results

Women achieved 10. Nadezhda Dumbadze broke the world record in discus throwing. Nikolai Azolin set a new European record in pole vaulting 4, 30. In 1940, employees of the athletics department of the Moscow-Leningrad Institute of Physical Education created the first textbook on athletics. In terms of the best sports results in the world, USSR track and field athletes moved from 28th place in 1925 to 5th place in 1940. The Second World War deprived the world of sports competitions at the level of European and World Championships and the Olympic Games. For the first time, Soviet athletes took part in the European Championships in 1946 in Norway. In 1947, the All-Union Athletics Section became a member of the International Athletics Federation. Two years later, USSR athletes at the European Championships in Brussels won the largest number of points for prizes. In 1952, for the first time since the 1917 revolution, the USSR national team took part in the Olympic Games. The debut turned out to be successful: 2 gold, 10 silver and 7 bronze Olympic medals. And the first USSR-USA track and field match, held in Luzhniki in 1958, brought victory to our athletes (score). Of the 18 match meetings, Soviet athletes won 14. Many outstanding results were shown by both Soviet and American athletes.

11 1. RACE WALKING 1.1. From the history of race walking Race walking was not included in the program of the ancient Olympic Games. But it is known that athletes of Ancient Greece used walking as a means of improving their physical abilities. In Europe, walking competitions began to be held in the 14th century, and in 1483 a 140 km competition was held along the Semur Otyun Semur route. It can be assumed that these were competitions in ordinary walking, and not in sports. The first official competition took place in England in 1866. In 1892, the first major international walking competition was held in France along the Paris Belfort route (496 km). In Russia, the first official race walking competitions were held on April 12, 1892 in St. Petersburg. In pre-revolutionary Russia, race walking was not widespread. Competitions were held rarely and with a small number of participants. And the results of Russian fast walkers were much worse than world achievements. After the revolution, competitions began to be held more often, in different cities, and accordingly, sporting achievements became higher. Improving training methods allowed Soviet speed walkers to reach the forefront in the world. In 1954, at the European Championships, M. Ukhov became the winner. At the XVI Olympics in Melbourne, at a distance of 20 km, Soviet speed walkers took three first places (L. Spirin, L. Mikenas, B. Junck). Olympic champion in 1960 and 1968, bronze medalist in 1964, silver medalist in the 1972 Olympics, multiple champion of the USSR and Europe, V. Golubnichy was an outstanding runner in the 1990s. Between 1960 and 1986 Soviet athletes successfully

12 performed at the European and World Championships (N. Smaga, V. Soldatenko, O. Barg, etc.) Analysis of race walking techniques Walking is a cyclic locomotor movement. All types of walking have the same feature - the presence of constant support. This feature distinguishes walking from running, where support and flight periods (flight phases) alternate. When walking, constant support on the ground is carried out either with one or both legs at the same time. A double step (a step from the left and right foot) constitutes a movement cycle. When walking, each leg is a supporting leg and a swing leg. The time during which the leg supports the body (support time) is longer than the time it takes to carry the leg. This feature determines the two-support period in walking. The movements of the arms and legs while walking are strictly crosswise. When walking, pelvic movements occur along three axes: transverse, sagittal and vertical. When moving the leg forward, the pelvis lowers towards this leg, and when pushing off with the leg, it turns in the hip joint of the supporting leg towards it. Of all the movements of the pelvis, its movement around the vertical axis is the most important, because this increases the length of the step (Fig. 1). Rice. 1. Race walking Achieving high results in race walking is unthinkable without mastering the correct and lasting skill of this walking.

13 When going to the start, the walker must solve two problems: 1) go without violating the rules of the competition, i.e. not be disqualified; 2) and at the same time achieve certain indicators (results). By race walking technique we mean coordinated movements that provide the most appropriate solutions to a motor task (walk correctly and quickly). Race walking has much in common with regular walking and at the same time differs from it in its great coordination complexity, efficiency and relative economy. The main characteristic differences of race walking: a) high speed of movement; b) the step length exceeds 100 cm, and for some walkers it reaches cm; c) from the moment the leg lands on the ground until the moment it goes vertical, the leg is straightened at the knee joint; d) significant movements of the pelvis around the vertical axis; e) active movements of the arms in the anteroposterior direction. In race walking, as in regular walking, there is an alternation of single-support and double-support positions. The duration of the double-support period is several times less than the duration of the period of one-leg support and depends, first of all, on the walking speed. With increasing speed, this ratio decreases, which leads to the disappearance of the double support and the appearance of the flight phase, i.e. to running Training in race walking techniques Task 1. Teach foot placement and rolling over the foot. Means: 1) walking in a straight line with the leg straightened at the knee joint, rolling over the outer part of the foot.

14 Methodical instructions: hands perform movements as during normal walking. The speed of movement increases gradually due to the frequency of steps. Task 2. Master the movement of the pelvis around the vertical axis in combination with the movement of the legs. Means: 1) standing still, alternately transfer the body weight to the supporting leg with the knee of the free leg and pelvis moving forward; 2) walking in a straight line with wide strides with rotations of the pelvis around a vertical axis; 3) walking (as in exercise 1) with the right foot placed on the left and the left foot on the right of the midline; 4) walking with the shin “lashing” towards the ground; 5) movements of the hands alternately forward-inward and backward-outward; 6) race walking in a straight line in general; 7) slow race walking around a turn with the torso tilted towards the center of the circle. Methodical instructions: do not raise your knee high. Do not raise or strain your shoulders. Task 3. Master the technique of walking around a turn. Means: 1) performing the previous exercise, but at a fast pace; 2) race walking at a fast pace in a circle with a diameter of m; 3) sports walking “snake” in an arc of 5-6 steps on the left side and on the right side, observing the rules of walking along a turn; 4) race walking around a turn with access to a straight line. Methodical instructions: when moving backwards, the right arm is moved outward more than when walking in a straight line. Improve the transition from walking around a turn to a straight line. Task 4. Teach the technique of walking on an inclined path. Means: 1) race walking in a straight line entering a turn; 2) sports walking up with the torso tilted forward and with increasing

15 bending of the arms than when walking on a horizontal plane; 3) race walking downhill with the body tilted back and with more bending of the arms than when walking on a horizontal surface. Methodical instructions: improve the transition from walking in a straight line to a turn. Reduce the length of steps, but increase their frequency. Task 5. Improving race walking technique. Means: 1) race walking in m sections at an average competitive speed; 2) race walking lasting from 1 to 2 hours at a speed of 8-9 minutes. at 1 km distance; 3) race walking over distances at a speed less than average; 4) race walking lasting from 1 to 1.5 hours with an increase in speed on sections of m to the average competitive one; 5) race walking lasting from 2 to 4 hours at a speed of 7-8 minutes. for 1 km distance. Methodical instructions: rest periods are 1-1.5 times longer than acceleration segments. Exercises for the topic “Walking” Basic: 1. Walking in order to study technique and main phases. 2. Walking to improve technique in general. Leading up: 1. Imitation of foot placement. 2. Adopting correct posture. 3. Walking along the separation with an extended and normal step. 4. Walking on toes, heels, on the entire foot. 5. Walking with active work of the arms (arms take different positions). Preparatory:

16 1. Squats, leg swings. 2. Rotational movements with arms and shoulders. 3. Strengthening the abdominal and lower back muscles (in a standing position, in a hanging position on a gymnastic wall). To improve your technique: 1. Walking uphill, downhill and on terrain (at speed). 2. Walking alternating with running. 3. Walking long distances (on a hike). 2. MIDDLE AND LONG DISTANCE RUN Middle and long distance running covers all competitive distances from 800 m to m (marathon running) inclusive. Middle distance running includes running from 800 m to 3000 m, and long distance running over 3000 m. Along with metric distances, they also run miles (1 mile = m). Medium and long distances also include distances in yard measurements, widely cultivated in England, the USA, Australia, New Zealand: 880 yards = 804.67 m From the history of middle and long distance running In Ancient Greece, they practiced running not only in 1, 2, but also 7 stadia (1346 m), 12 stadia (4412.8 m). Thus, already in those ancient times, running was known not only for short, but also for medium and long distances. The origins of modern athletics in middle and long distance running should be sought in England. Already in the 18th century, professional runners competed here and were very popular. The first world record in the 800 m race, registered by the IAAF in 1912, belongs to the US athlete D. Meredith (1:51.9). Subsequently, the record was firmly captured by representatives of New Zealand and

17 Australia. In 1962, the world record (1.44.3) was set by New Zealander P. Stell. World records for 1500 m previously belonged to representatives of European countries: Finn P. Nuria (in 1924). In the 70s, European runners lost their championship in the 1500 m race, losing it first to the Australian G. Elliott (in 1960) and then to the American D. Ryan (in 1967). The 5000m and m races were included in the Olympic Games in 1912. After 1964, the world elite of middle- and long-distance runners was replenished by representatives of the African continent. Our women also became Olympic champions. In the 800 m race in 1960 in Rome, L. Lysenko (2.04.3) became the Olympic champion. At the Olympics in Munich, the world record and victory in the 1500 m race was won by the Soviet athlete L. Bragina (4.01.4). The Ukrainian record in the 800 m race among women belongs to N. Olizarenko (in 1980). In the 1500 m race, the record belongs to S. Popova (in 1980). Analysis of the technique of running for medium and long distances. The main criterion for a good technique of running for medium and long distances is the efficiency, economy of movements of an athlete who spends a minimum of effort moving forward, who knows how to alternate phases of muscle tension with phases of relaxation. In middle-distance running, the stride length can vary from 1 m 80 cm to 2 m 20 cm. For the convenience of analyzing the technique, running for medium and long distances can be divided into four phases: 1. Start and starting acceleration. 2. Running along the distance.

18 3. Running around a turn. 4. Finishing. S t a r t i s t a r t o r . Competitive running begins at the start; In middle and long distance running, as a rule, a high start is used. At the command “Start!” The runner stands in front of the starting line so that the starting leg is on the starting line, and the other is half a step back. In this case, the torso must be moved forward and the legs bent. The position should be stable and comfortable. The arms take a running position: the arm opposite the extended leg is extended forward. The runner's gaze is directed slightly forward towards the track. After a shot or the command “March!” the athlete starts running, trying to take a place at the edge. From the start, he runs in an inclined position with acceleration and, gradually straightening up, moves on to a more even run over the distance. Distance running. Distance running is performed with a swing step with a relatively constant length and frequency of steps. The length and frequency of steps depends on the individual characteristics of the runner, his height, leg length, etc. Good distance running technique is characterized by the following main features: the torso is slightly tilted forward; shoulders slightly turned; there is a slight natural deflection in the lower back, allowing the pelvis to move forward; the head is held straight; chin down; the muscles of the face and neck are not tense. The feet are placed on the ground so that when the heel touches the ground, it is almost perpendicular to the knee. Placing your foot on the ground depends on your running speed and step length. The middle distance runner places his foot on the ground initially with the outer edge of the forefoot and then touches the ground with the entire foot. As the distance lengthens, the runner places his foot flatter on the ground.

19 When pushing off, the leg is fully straightened. The correct take-off angle for middle-distance running is about 50. Running on a turn. When passing a turn, the runner leans slightly to the left, the movements of the left hand become less intense, and the movements of the right become more intense. The toe of the right foot is placed more inward, and the elbow of the right hand is moved to the side. When entering a turn, inexperienced runners often make the typical mistake of running away from the edge, thereby lengthening their path. Finishing: Running for medium and long distances almost always ends with a finishing throw. Its length may vary. On average, it is m. During finishing, the running technique changes: the forward tilt of the torso increases, the arm movements become more energetic, the push-off and swing of the free leg are stronger. After crossing the finish line, the runner does not stop abruptly, but switches to a slow run, then to walking, in order to gradually bring the body into a relatively calm state. Teaching the technique of running for medium and long distances Task 1. Create an idea of the running technique in general. Means: 1) explanation of new aspects of running in the stadium (direction of running, length of paths, running speed); 2) demonstration of running on sections of 100, 200, 400 m by a teacher or a qualified runner. Demonstration and analysis of filmograms and posters on running techniques; 3) jogging on sections of m. Methodical instructions: the teacher, while running, identifies the individual characteristics of the students and at the same time points out the most serious mistakes.

20 Task 2. Teach running in a straight line with uniform and variable speed. Means: 1) repeated running of meter-long segments with acceleration (it is necessary to monitor the smooth increase in speed); 2) when running again with acceleration, participants should try to maintain the speed gained, but if tension appears, reduce it; 3) to master the skill of switching from slow to fast running while performing acceleration, jerks are used on command; 4) completes the study of distance running techniques: fast running with acceleration per m with the inclusion of “free running”. Methodological instructions: when teaching, the teacher must take into account the basic requirements for running technique: straightness of direction, full straightening of the pushing leg in combination with the forward movement of the hip of the swing leg, sweeping of the shin of the swing leg at the moment of the vertical, free and energetic work of the arms, straight position of the torso and head, quick and soft placement of the foot on the ground from the front. During the learning process, you should pay attention to the correct implementation of these basic elements. Task 3. Teach the technique of running around a turn. Means: 1) jogging around a turn on the stadium track; 2) jogging in circles of various radii; 3) jogging around the turn with access to the straight line; 4) jogging with a straight line entering a turn; 5) switching and freewheeling. Methodical instructions: when performing these runs, it is necessary to pay attention to the practitioner’s tilt in the direction of the turn and to ensure that the hand farthest from the turn works wider and more to the side (as if across). The foot should be turned with the toe in the direction of the turn, and the leg farthest from the turn should be turned inward more. When running onto a straight line after a turn, you should pay attention to

21 free, sweeping runs (“free running”) while maintaining the speed gained. Having mastered free and correct running along a distance (in a straight line and around a turn), you should move on to studying the starting technique. Task 4. Teach the high start technique Means: 1) demonstration of running from a high start; 2) studying the starting positions, executing the commands “To start!”, “March!” and starting acceleration; 3) high start, performed by one athlete on a straight line and a turn; 4) high start, performed by a group on a straight line and a turn; 5) running on an incline with acceleration. Methodical instructions: the study of starting positions should be carried out by the entire group of athletes at once, paying attention to the position in which the athletes are at the command “To the start!” Athletes must stand firmly and start running from a comfortable position. To do this, pauses between commands can be specially lengthened. The first starts should not be performed at full strength. To create an idea of running and bending, you can suggest that those doing it run while standing in place against a barrier or wall, at a distance of 1.5-2 steps from the support. To make classes more emotional while teaching technique, it is advisable to use relay running. 3. SHORT-DISTANCE RUNING From the history of short-distance running Short-distance running is the most ancient form of athletics. Thus, at the ancient Olympics, athletes competed in a one-stage race (192.27 m). In modern times, the first sprinting competitions were held in England in 1860. The distance was 100 yards (91.4 m).

22 The first official world record holder in the 100 m race was the American D. Lippincott 10.6 (1912). He showed this result in the semi-finals at the Olympics in Stockholm. In 1930, Canadian Percy Williams showed 10.3 seconds at the shortest distance. The great American athlete Jesse Owens in 1936 brings the world record in the 100 m race to 10.2 seconds. This record stood until 1956 and was improved by his compatriot Willie Williams (10.1 seconds). At the Olympic Games in Mexico City (1968), a world record for electronic timing of 9.95 seconds was registered. This result was shown by the American James Hines, who, according to manual timing, had a result of 9.9 seconds. World records in the 200 m race on a track with a full (100-meter) turn have been recorded since 1951. The first official record holder for this distance was the American Andrew Stanfield (20.6 sec.). In 1966, Tommy Sly shows a result of 20.0 seconds. At the Olympic Games in Mexico City (1968), he brought the world record to seconds. Only 11 years later this result was surpassed by the Italian Pietro Mennea (19.72 seconds). In 1928, women's short-distance running (100 m) was included in the Olympic Games program for the first time. The result of the American winner E. Robinson was 12.2 seconds. After 20 years, the women’s program was replenished with a new distance of 200 m, and since 1964, athletes began to compete at a distance of 400 m. The 1969 European Championship was the beginning of the success of Ukrainian athletes. V. Borzov became the European champion. He successfully competed in meetings with the strongest American and European sprinters. He was European champion in 1969, 1971, 1974. At the Olympic Games in Munich (1972), V. Borzov wins the 100 and 200 m race. Analysis of short-distance running technique

23 Sprinting is a typical high-speed exercise, which is characterized by the performance of short-term work of maximum power. In short-distance running, success is achieved by athletes of different heights and builds, but who are well physically developed, strong and fast. Short-distance running for men and women includes running 100, 200 and 400 m, as well as relay running 4x100 m and 4x400 m. Before we begin to analyze the technique of running short distances, it is necessary to emphasize that all actions performed by a runner from start to finish are one holistic and inseparable exercise, which is based on the athlete’s desire to “come” to the finish line first in the shortest possible time. For the convenience of analyzing running technique, it can be divided into four phases: 1) start; 2) starting acceleration; 3) distance running; 4) finish. START A good start instills confidence in the athlete, and this is the first step to success. For a successful start, the runner must take a comfortable position, favorable for starting the run. For this purpose, a starting machine or blocks are used. They provide solid support for repulsion, stability of the placement of the legs and the angles of inclination of the supporting platforms (Fig. 2). Rice. 2. Starting machine (a) and blocks (b)

24 The starting point should be considered to be a distance of one and a half feet from the starting line and between the blocks. There are three main options for the location of the starting blocks (Fig. 3). Rice. 3. Location of starting blocks 1. “Normal” front block is installed 1-1.5 feet of the athlete from the starting line, the rear block is installed at a shin distance (about 2 feet) from the front block. 2. “Stretched” the distance between the blocks is reduced to 1 foot, the distance from the starting line to the front block is about 2 athlete’s feet. 3. “Close” distance between the blocks is the same as with a “stretched” start, but the distance from the starting line to the front block is 1-1.5 times the length of the athlete’s foot. In each individual case, the athlete finds his starting position, and if this gives him confidence, the benefit is double. The choice of one or another option for arranging the pads is determined primarily by the individuality of the athlete. Height, limb length, leg strength, and speed play a leading role in this. In the process of improvement, the placement of the pads may change. This is considered the best

25 option, in which the athlete feels relaxed and can instantly develop greater speed after the signal. At the command “Start!” the runner takes the starting position: crouching, he rests his palms on the path in front of the starting line, then places the swing leg on the block standing behind him, and then the pushing leg on the block in front, while simultaneously lowering himself onto the knee of the swing leg. Hands rest in front of the starting line. The fingers form an elastic arch between the thumb and the rest of the closed fingers. The pushing leg presses the foot firmly against the block, swinging only the toes into the lower edge of the block. Elbows straight, hands shoulder-width apart. The back is straight and relaxed. The head is held straight in relation to the body. The weight of the body is evenly distributed between the arms, the foot of the pushing leg and the knee of the swing leg. At the command “Attention!” the runner slightly straightens his legs, separates the knee of the swing leg from the track, moves the torso up and forward until the pelvis takes a position slightly above shoulder level (10-20 cm). The weight of the body is distributed between the arms and the pushing leg, but in such a way that the projection of the center of gravity on the track does not reach the starting line by cm. The feet of both legs rest tightly with their entire surface on the solid support of the pads. The head is held straight, does not fall down or tilt back. For a straight initial movement, it is necessary to bring your knees closer together, and your heels, which are on the pads, to be slightly spread apart. The runner's position adopted by the command “Attention!” should not be overly tense and constrained. All attention must be focused on the shot, and not on the movement that needs to be made after it sounds. The movement from the start after the signal should be reflexively connected with the shot. The signal to start running forces the athlete to immediately take an energetic but free step from behind with his standing foot forward. The foot sweeps low over the track. The front leg picks up the movement created by the swing leg and completes

26 force by powerful pushing from the front block. The arms are bent at the elbows and move back and forth (Fig. 4). Fig. 4. Starting to run from a low start It is necessary to pay attention to the correct movement of the foot forward with the toe towards you. This allows you to place your foot on the track from top to bottom. The foot is placed, although quickly, but gently. When the foot is firmly placed on the track, the push-off is directed upward and the push does not fully hit. During the first steps, your feet should not rise high above the path. The foot is placed slightly behind the OMCT projection. This allows you to improve your running speed. STARTING ACCELERATION The first athlete performs the starting acceleration, trying to gain maximum speed. This is achieved by correctly and quickly taking the first steps from the start. The first step ends with a full straightening of the leg standing on the front block and a simultaneous lifting of the hip of the other leg. The rational technique of the starting run is characterized by a significant tilt of the body forward at the beginning of the run, and with an increase in speed and a decrease in the magnitude of acceleration, the tilt decreases and the running technique gradually approaches the technique of distance running. The running speed during the starting acceleration increases

27 by lengthening steps at a certain pace. Vigorous movement of the arms back and forth is of great importance. In the starting run, they are performed with a large amplitude due to the wide hip span in the first steps from the start. During the starting acceleration, the feet are placed slightly wider than during distance running. As the speed increases, the legs are placed closer to the midline. Distance running Towards the end of the starting acceleration and upon reaching the highest speed, the runner's torso straightens and has a slight tilt forward (75-80). The foot is placed on the track elastically, with the front of the foot directed towards the ground. This movement creates preliminary tension in the muscles of the foot and lower leg, preceding the depreciation phase. It should be noted that this technical detail is characteristic of all the strongest sprinters and is in many ways a sign of rational running technique. The shin is almost vertical when landing. During the depreciation phase, the runner lowers the entire foot (qualified sprinters do not fully lower the entire foot). Straightening of the supporting leg occurs at the moment when the thigh of the swing leg is raised high enough. The push-off ends with extension of the supporting leg at the knee and ankle joints. During the flight phase, active adduction of the hips occurs (Fig. 5). Bringing your foot forward and up, and then quickly lowering it, ensures optimal length and pace of steps. The frequency of movements of the legs and arms is interconnected. Cross coordination helps increase your cadence by increasing your arm movements.

28 Fig. 5. Running along the distance Finishing Finishing consists of crossing the vertical plane passing through the finish line. The winner is the athlete who first touches the ribbon with his body, stretched at chest height above the line marking the end of the distance. There are two finishing methods: the first method is the “chest throw,” when the runner makes a sharp lean with his chest forward, moving his arms back; the second method is when the runner, leaning forward, simultaneously turns sideways towards the finish line so as to touch it with his shoulder. Both finishing methods are almost the same. Runners who do not have finishing technique are advised to run at full speed across the finish line. Running 2 0 0, m. Running 200 and 400 m differs from running 100 m in the location of the start and the passage of the beginning of the distance along the turn of the track. The starting blocks are installed at the outer edge of the track tangentially to the turn, which makes it possible to run the initial segment in a straight line.

29 When running around a curve, the runner leans his whole body inward, otherwise he will be carried to the side by the centrifugal force created when running along a curve. It is necessary to gradually increase the tilt of the body to the left. To reduce the distance covered when running along a turn, you need to place your feet closer to the edge, turning them to the left. The movement of the right hand is more inward, and the left hand is slightly outward. The shoulders turn to the left. As you exit the turn onto the straight line, the tilt of the body gradually decreases, and at the moment you enter the straight line, the torso straightens. Training in short-distance running techniques Task 1. Teach the correct take-off. Means: 1) running with straight knees, pushing off with your feet; 2) running by jumping with active movement of the hip of the swing leg forward and pushing forward; 3) running in place with raising the hip and bending the lower leg; 4) running with shortened steps ahead of the push, extending the swing leg and raising the shin at the moment of the vertical; 5) running uphill (perform as exercise 4). Methodical instructions: the number of repetitions may vary. It depends on how quickly the person doing the exercise masters these exercises. Task 2. Teach free running along a distance. Means: 1) running down the mountain by inertia; 2) running lengths of m in a straight line followed by running by inertia; 3) running in a straight line over lengths of m with a change in running tempo over the distance. Methodical instructions: all running exercises are first performed by each individual, then by the group. Perform the exercises slowly and stop as soon as excess tension or stiffness appears. Task 3. Teach running around a turn.

30 Means: 1) running around the turn clockwise and counterclockwise with the body tilted in the direction of the turn; 2) running in a circle with a radius m (perform as exercise 1); 3) running along a turn on sections of m with a change in running tempo; 4) running around the turn with access to the straight line; 5) running in a straight line entering a turn. Methodical instructions: reduce the turning radius only after mastering the technique of running on a large radius turn. When entering a turn, learn to lean toward the center of the turn, leveling out the occurrence of centrifugal force. The number of repetitions depends on preparedness. Task 4. Teach running from a low start. Means: 1) run with acceleration from a high start; 2) run with acceleration from a semi-low start; 3) execution of the command “Start!”, “Attention!” with the next run out without the command “March!”; 4) running from a low start uphill; 5) running lengths of m from a low start, maintaining an incline during the run; 6) running 30 m from a low start along the marks, maintaining an optimal inclination during the run-up; 7) running from a low start along the marks through medicine balls installed between them; 8) running segments of 30, 40, 60 m from a low start on command, followed by running by inertia; 9) running segments of 40 and 60 m from a low start along a turn. Methodical instructions: if the runner straightens up prematurely from the first steps of the start, it is necessary to increase the distance from the blocks to the starting line or install an inclined bar at the start that limits the rise and premature rise. Shot starts are used after mastering the correct movements. Pay attention to the ability to transition from running at maximum speed to free running without losing speed. Exercises for a runner

31 SPECIAL EXERCISES 1. Running with high hip raises. 2. Mincing run. 3. Movement of the arms as when running from an I.P. legs apart, torso tilted forward, arms bent at elbows at right angles. Perform hand movements at a medium and fast pace in series of seconds. Pay attention to the range of motion and relaxation of the shoulder joints. 4. Running in place with high hip lifts and hands resting on the wall. Perform the exercise at a medium and fast pace in series of seconds. Pay attention to straightening the supporting leg. 5. Running movements with legs, lying on your back or in a stand on your shoulder blades. Perform movements at an average and fast pace for seconds. Pay attention to the range of motion. 6. Running with a high lift of the hip and subsequent throwing of the shin (rowing movement). 7. Running on your heels. 8. Jumping run from foot to foot, pushing forward and upward. Pay attention to the full extension of the pushing leg. 9. Run downhill with maximum frequency and increasing speed. 10. Running (15-30 m) from various positions. lying, sitting, kneeling, etc. 11. Running backwards. 12. Running with acceleration on the move against time. 13. Running with the wind. 14. Running behind the leader. 15. Running around a turn. 16. Running in a straight line EXERCISES, underpinning running technique

32 1. Walking on your toes with a high hip lift. Pay attention to a straight torso. 2. Run according to marks. Marks at a distance of cm from one another (marks: lines; circles drawn with chalk; flags placed on the side, tennis balls, clubs, gymnastic sticks, etc.). 3. Run in a straight line with your feet placed strictly on the line and parallel to it. 4. Running through objects (medicine balls, batons, snowballs). By changing the distance, placement of objects and running speed, you can improve the rhythm and length of your running stride. 5. Running with your hands behind your back, with a gymnastic stick, jump rope and other objects. The exercise is performed: a) holding the stick in the bends of the elbow joints behind the back; b) with a rope slung over the neck; c) with your hands behind your back. 6. Standing still, legs apart, with a slight tilt of the torso forward, imitation of arm movements when running, jumping rope. 7. Running with a high hip lift, holding the gymnastic stick at waist level and alternately touching the stick with your knees, slowly moving forward. 8. Running with the shin thrown back, alternately touching the buttocks with the heels, slowly moving forward. 9. Run downhill with a slight steepness (3-5) at different paces. 10. Run uphill with a slight steepness (5-7) at different paces. 11. Raising the hip while standing at a support. At the moment of lifting the swing leg, the supporting leg rises to the toe and fully straightens. 12. Running with the hips raised as high as possible and the torso tilted forward as high as possible from a high start during stretches of exercise.

33 Relaxation exercises should be used after performing special and leading exercises. 1. Shaking your arms, lowering them down and bending forward from an i.p. standing, arms up. 2. Shaking the legs, bent at the knees, from the i.p. lying on your back. 3. Shaking the arms, held to the side, from the position. legs apart, arms to the side. 4. Swing a relaxed leg back and forth while jumping on the toe of the other leg. 5. Shaking the leg performing movements in different planes in i.p. standing in support on the other leg. 6. Relaxed movements of the arms forward and back from the I.P. standing with one hand in front, the other behind. 7. Relaxed hand movements from the i.p. standing, arms crossed in front of the chest, moving them to the sides. 8. Lowering the relaxed arms down to the sides with the torso tilted forward and the arms crossing in front of you. 9. Swing movements with a relaxed leg forward and backward. 10. Shaking the legs raised up from the I.P. lying on your back. 11. Shaking the legs raised up from the i.p. stand on shoulder blades with torso supported by hands. 12. Alternate jumps on one and the other leg with shaking of the free leg, torso and arms down during the jump. 13. Turn the body to the left and right (twisting) with relaxed movements of the arms back. 14. Shaking hands with the help of a partner holding his hand in a horizontal position (or holding his hand at the elbow joint in a vertical position). 15. Shaking the legs with the help of a partner (holding the ankle joint) from IP. lying on your back.

34 4. RULES FOR ATHLETICS COMPETITIONS (GENERAL PROVISIONS) 1 The old structure of the “Rules for Athletics Competitions” has been revised in order to make them more attractive and understandable to a wide range of the public. All international athletics competitions are conducted under IAAF Rules and this must be emphasized in promotional materials, programs and other printed matter. IAAF Rules apply to men's and women's competitions. Chief Jury One Competition Director One Manager (Chief Judge). One Technical Manager (Deputy Chief Judge for Equipment). One Manager responsible for the room (place where participants gather). APPEALS Jury Panel of Judges One (or more) Referee in running events. One (or more) Referee for technical events. One (or more) All-Around Referee. One (or more) Referee for events that are held outside the stadium. One Chief Judge and three (or more) judges for track events. One Chief Judge and three (or more) judges for technical events (jumping, throwing). 1 IAAF Athletics Competition Rules 2001

35 One Chief Judge and five (or more) Judges for each race walking event held at the stadium. One Chief Judge and eight (or more) Judges for each race walking event that takes place outside the stadium. Other Race Walking Judges as necessary, including lap counters, operators, caution cards, etc. One Chief Course Judge and three (or more) Course Judges for running events. One Chief Timekeeper and three (or more) Timekeepers. One (or more) starter. One (or more) judge responsible for returning athletes in the event of a false start. One (or more) lap counter. One (or more) competition secretary. One (or more) competition commander. One (or more) wind speed measurement operator. One (or more) Chief Judge at a photo finish. One (or more) judge responsible for the meeting room (place) of participants. ADDITIONAL JUDGES One (or more) informant. One (or more) statistics. One advertising commissioner. One (or more) doctor. If women's competitions are held, a female doctor should be appointed if possible. DIRECTOR

36 The competition director is obliged to plan the technical organization of the competition, ensure the implementation of this plan and generally solve all technical problems. Through the communication system, he is responsible for ensuring constant contact between the competitors and all judges. M a n e g e r (Chief Referee) The Chief Referee is fully responsible for the correct conduct of the competition. He is obliged to check that all judges are present to perform their duties and to appoint reserve judges (if necessary). The Chief Referee has the authority to remove from duty any referee who violates the Rules. Together with the competition commandant, he is obliged to control that only those people who need access to this area are in the center of the arena. T echnical M e n a g e r (Deputy Chief Referee for Equipment) This referee is responsible for ensuring that the tracks, runways, circles, arcs of throwing sectors, as well as sectors, zones landings in technical events, all equipment and equipment complied with the IAAF Rules. M a n a g e r in charge of the room (place) of the collection participant o In cooperation with the judges responsible for the gathering place, he is obliged to control the transition between the warm-up area and the competition area, ensuring that the athletes, after checking at the gathering place, are ready to start in their event. General provisions Judges

37 1. The chief judge in running events and the senior judges in each technical event (jumping, throwing) must divide responsibilities among the judges in individual events. Running events and races finishing in lane 2. All judges must be located on the same side of the lane and determine in which order the athletes finish. In all cases where they cannot reach a consensus, the matter will be referred to the Referee for consideration and a final decision. Note: judges must be located at a distance of at least 5 m from the extension of the finish line, and they must be allocated a tower. Technical events (jumping and throwing) 3. Judges are required to control the execution and registration of each attempt, measure the result in each qualifying attempt in all technical events. In the high jump and pole vault, measurements are taken when the bar is stationary, especially when attempting to set a record. Two judges (at a minimum) must keep a record of all attempts, checking their notes at the end of each round. An individual referee must indicate the result of a trial as “passed” or “not counted” by raising a white or red flag, respectively. Course Judges (Running Events) 1. Course Judges are assistants to the Referee; they do not have the authority to make a final decision. 2. The Referee determines the location of the judges on the course in such a way that they can observe the competition from a close distance and in the event of an error or violation of the Rules by a participant, immediately send a written report about this incident to the Referee. 3. Any violation of the Rules must be indicated by raising a yellow flag. 4. A sufficient number of judges must be appointed in the baton handover areas for proper control.

38 Note: if the judge notices that the athlete is not running in his lane or the handover of the relay baton did not take place in the handover zone, he must immediately mark on the track the place where the violation occurred, using any convenient material. Timekeepers/Photo Finish Judges 1. When using manual timing, a sufficient number of timekeepers (one of whom is designated as the senior one) must be appointed, based on from the number of athletes who take part in competitions. The senior timekeeper distributes responsibilities among the timekeepers. These timekeepers must insure the operation of the automated photo finish timing system. 2. When using an automated timing system, a chief photo finish judge and at least two assistant judges must be appointed. STARTER JUDGES RESPONSIBLE FOR THE RETURN OF SPORTS ATHLETS 1. The starter must fully control the actions of the athletes who are on the starting line. Before the “Start!” signal is given. The starter must ensure that the timekeepers, judges and the operator responsible for measuring the wind speed are ready to work. 2. The starter must be positioned so that the entire group of runners has a narrow visual angle. In competitions involving a low start, it must be positioned in such a way as to ensure that all runners have secured their positions before the shot is fired. 3. One (or more) judges must be assigned to assist the starter and be responsible for returning athletes in the event of a false start.

39 Assistant Starter 1. Assistant Starters must check that athletes are competing in their heat and that their numbers are correctly attached. 2. They must separate the athletes to their lanes or starting positions. When this is done, they give the starter a signal that it is ready. 3. Starter’s assistants are responsible for the readiness of the relay batons for athletes who run in the first leg of the relay. Informator The informer is obliged to inform the spectators of the names and numbers of the competitors in each event, as well as all relevant information about the composition of the races. Results (place, time, altitude, distance, etc.) in each event must be reported as soon as possible after receiving the information. At international competitions this information is given in English and French. OFFICIAL MEASURER The Official Measurer must check the accuracy of the markings, the accuracy of the location of equipment and equipment, and issue the necessary certificates to the Technical Manager before the start of the competition. For control purposes, he must have access to the plans and drawings of the stadium. REFEREES RESPONSIBLE FOR THE Gathering of Participants These referees must ensure that the athletes are dressed in national or club kits approved by their national governing body. Make sure that the numbers on clothing correspond to the entries in the start protocols, that shoes, number and

40 F I N I S T A R T the size of the spikes, advertising on clothing and on athletes' bags complied with the IAAF Rules and Regulations, and no unauthorized items were brought into the competition area. 5. RULES FOR CONDUCTING COMPETITIONS IN RUNNING 1. The length of a standard running track must be 400 m. The track consists of two uniform straight lines and two turns, the radii of which are equal. The inner part of the path is fenced with an edge measuring approximately 5 cm in height and 5 cm in width. If a section of the edge must be temporarily removed for technical disciplines, its place is marked with a white line 5 cm wide and plastic cones or flags with a minimum height of 20 cm, located at a distance of no more than 4 m from each other. 2. Measurements should be taken at a distance of 30 cm from the edge or, if there is no edge, then 20 cm from the line that marks the inside of the path (Fig. 6). Measurement lines for all others All lines are white, 5 cm wide, measurement Fig. 6. Internal view of the track The inner edge of the edge is 5 cm wide (min.) Measurement line for the inner track 3. The running distance is measured from the edge of the start line farthest from the finish to the edge of the finish line closest to the start.

41 4. In all competitions over distances up to and including 400 m, each participant must run in his own lane, the minimum width of which is 1.22 m and the maximum width is 1.25 m, marked by lines 5 cm wide. All paths must be the same width. Starting blocks 1. Starting blocks are used in all competitions at distances up to 400 m inclusive (including the first stage of the 4x100 m and 4x400 relay races m) and are not used at other distances. When installing starting blocks on the track, the athlete must know that no part of them should go beyond the start line or onto another track. Starting blocks must be: - rigid in design and not give preference to any of the athletes; - fixed on the track with a certain number of spikes. Starting blocks should be quickly and easily removed from the track; - if an athlete uses his own starting blocks, they must comply with the Rules. START 1. The start line must be marked with a white line 5 cm wide. For all distances where competitions are held on a common track, the start line must be arced so that all runners start at the same distance from the finish. 2. All competitions begin with the firing of the starter or approved starting device after the starter has ensured that all competitors are correctly positioned and motionless. 3. At all international competitions, the starter gives the following commands in his official language:

42 - at running competitions up to 400 m inclusive (including the 4x100 m and 4x400 m relay races) “To the start!”, “Attention!”, and when all athletes responded to the command “Attention!”, taking a stationary position, the starter makes firing a pistol or including a starting device; - at distances over 400 m, the command “Start!” is given, and when the athletes freeze, a shot is fired. The competitor must not touch the ground with one or both hands. 4. If for any reason the Starter is not satisfied with the level of readiness of the runners for the start after all athletes have taken their places, he must order the runners to move from their positions and the Starter's assistants will line them up again on the starting line. 5. At the command “To start!” and “Attention!” athletes must take the appropriate position and fix it. Failure to follow these commands is considered a false start. If an athlete after the command “To the start!” interferes with other participants by creating noise or other obstacles, this may be considered a false start. 6. If an athlete starts moving before the starter fires or the starting device is turned on, this is considered a false start. 7. If the starter or judge responsible for the return of athletes considers that the start was carried out in violation of the Rules, he must return the athletes by firing a pistol. DISTANCE RUN 1. The running direction should be left-handed. Tracks are numbered from left to right, starting with the first track. 2. Regardless of who is taking part in the competition, a runner or walker who pushes or interferes with an opponent in any way will be disqualified.

43 3. In all running events that are held on separate tracks, each participant must stick to his own track from start to finish. This also applies to relay races run on separate tracks. If an athlete does not run in his own lane, he will be disqualified. 4. If an athlete pushes an opponent, forcing him to run in a lane other than his own, and if the latter does not gain any real advantage, the athlete will not be disqualified. If an athlete: a) runs outside his own lane at the finish line, or b) runs around a turn outside the outside line of his lane without gaining a real advantage or interfering with another competitor, he will also not be disqualified. 5. In competitions at a distance of 800 m, athletes run along their lanes to a line 5 cm wide, which runs across the entire path and is marked on each edge by a flag at least 1.5 m high, located behind the path. Note: Athletes may run the 800m course one or two in each lane, or they may be given a common start from the arced line. 6. An athlete who leaves the track or track without permission will not be allowed to continue the competition. 7. Wind speed is measured from the moment the starter fires at different time intervals depending on the distance 100 m 10 sec 100 m s/b 13 sec 110 m s/b 13 sec At a distance of 200 m, wind speed is measured for 10 seconds from the moment when the leader runs to the finish line. 8. A device for measuring wind speed in running events must be located at a distance of 50 m from the finish line. It should

44 be at a height of 1.22 m and at a distance of no more than two meters from the first track. Instruments for measuring wind speed must be certified by the relevant authorities. F inish 1. The finish line must be marked with a white line 5 cm wide. 2. The athlete’s place at the finish line must be determined in the order in which the torso (not the head, neck, arm, leg, hand or foot) “touched” vertical plane drawn from the nearest edge of the finish line. 3. At competitions where a distance must be covered in a certain period of time (hourly running, walking), the starter must fire a shot exactly one minute before the end of the competition to warn athletes and judges that the end of the competition is approaching. At the moment of the shot that signals the end of the competition, the judges specially appointed for this purpose must determine the place where each athlete last touched the track before the shot was fired or at the moment the shot was fired. The distance covered up to that time is recorded to the nearest meters. Timing 1. Two methods of timing are officially recognized: - manual timing; - fully automated timing with a photo finish system. 2. Timekeepers must be positioned along the finish line outside the lane, if possible at a distance of 5 m from the outer lane. So that all timekeepers can clearly see the finish line, they are given a platform with an elevation.

45 3. Timekeepers use either a chronometer or an electronic stopwatch with digital readouts and manual controls. 4. The time of all athletes who finished is recorded. In addition, where possible, the time for each lap at distances of 800 m or more should be recorded, as well as the time for each kilometer in competitions of 3000 m or more. 5. The countdown begins from the moment a flash or smoke appears after the starting pistol fires until the moment when any part of the body touches the finish line. 6. The times of the winners of each race are recorded by three timekeepers. 7. Each timekeeper must work independently, without displaying his chronometer or discussing the time recorded by his chronometer with other judges. He must record his time on the official card and, after signing it, hand it over to the chief timekeeper. 8. At all competitions held on tracks, with manual timing, the time is rounded up to the nearest 1/10th of a second. For running competitions held outside the stadium, times are rounded up to the nearest whole second. For example, in a marathon, a time of 2:10.45.3 is rounded up to 2: If the chronometer hands stop between the two lines recording the time, the longer time is recorded. 9. If the time of two of the three timekeepers agrees, and the third differs, then the time recorded by the two timekeepers is considered official. If all three timekeepers show different times, the average time is considered official. If the same result is recorded, the athletes who showed it enter the next round of competition. If this is not practical, a draw must be made to determine the competitor(s) who will enter the next round of competition.

46 To determine the first place in the final in the event of a tie, the Referee has the right to decide to organize a new race for athletes with the same result. If he decides that this is not practical, the previous result remains (all athletes are awarded first place). When determining subsequent places, all athletes who showed the same result receive a higher place. 6. RELAY RUN Relay race is a team type of athletics competition, which can be held both on stadium tracks and on city streets, highways, park paths, and in the countryside. Sprinters usually compete in the 4x100 m and 4x400 m relay races. Middle-distance runners in the 3-4x800 m, 10x1000 m, 4x1500 m relay races. Mixed relay races are held at distances of m or m. The program of the Olympic Games and other major international competitions includes the 4x100 relay race and 4x400 m for men and women From the history of relay racing Relay racing began to be regularly included in the program of athletics competitions at the end of the 19th century. The rules of the competition introduced a 20-meter handover zone, where athletes take the baton from their partner not from a standing position, as was the case before, but from a running start. Currently, the person receiving the baton can start his run-up 10 meters before the handover zone, but the handover itself only takes place in a 20-meter zone. For the first time, the 4x100 and 4x400 m relay competitions were included in the Olympic Games program in 1912. The victory was then won by the teams of Great Britain (42.4) and the USA (3.16.7). Successfully

47 Soviet runners also competed in the relay race. At the Olympic Games in 1956, 1960 and 1972 they were silver medalists in the 4x100 m relay, at the 1980 Olympic Games they were winners in both relays, and at the 1988 Olympic Games in Seoul they became first in the 4x100 m relay. for women was included in the Olympic Games program in 1928. Team Canada won (48.4). The first official record of Soviet athletes in the 4x100 relay (57.9) was set in 1923. In 1953 and 1956, our athletes held world records in the 4x100 m relay race. Currently, the Ukrainian record in the 4x100 m relay race for men is (g.), for women (g.) Analysis of relay running technique In the 4x100 m relay race Each team runs along its own track. In the 4x400 m relay race, the first stage of the team runs along their own lanes, and starting from the second stage, the athletes run the first turn along their lanes, and then move to the common track. In the first stage, the run begins from a low start. The runner holds the relay baton in his right hand, squeezing its end with three fingers, and rests his thumb and forefinger on the ground at the starting line. There is a 20-meter zone for passing the baton, marked 10 meters before the end of one stage and 10 meters ahead from the start of another stage. The person receiving the relay baton has the right to start the run-up 10 m before the start of the handover zone. This allows you to achieve a higher speed in the initial period of the next stage. In the 4x100 m relay race, the following method of passing the baton is used. The starter in the first stage holds the relay baton in his right hand and runs as close as possible to the edge. The second runner waiting for him stands closer to the outer edge of the track and takes the baton with his left hand, running his second leg on the right

48 side of the track, and passes the baton with his left hand to the right hand of the participant of the third stage running on the left side of the track. The fourth participant runs along the right side of the path and takes the stick with his left hand. The participant taking the baton in the second stage takes a low start position with support on one hand. The runners of the second and fourth stages stand at the outer edge of the track, leaning on it with their right hand and turning their shoulders slightly to the left. In the third stage, the runner leans on the surface of the treadmill with his left hand, turning his shoulders to the right accordingly. The distance between the runners when passing the baton is equal to the length of the arm laid back (1-1.3 m). A runner approaching the recipient of the relay baton gives any sound signal. Hearing him, the athlete running in front immediately moves his hand back. In this case, the transfer of the baton is usually carried out by moving the hand from bottom to top. The transmitter extends his hand forward and, moving from bottom to front and slightly upward, accurately places the baton in the hand of the receiver. For the accuracy of passing the baton, it is important to determine the moment the receiver begins to run. To do this, a control mark is made at some distance in front of the transmission zone. At the moment when the transmitting athlete reaches the control mark, the receiving athlete begins running. Teaching relay running technique Task 1. Create an idea of the relay running technique. Means: 1) provide information about the types of relay running; 2) explain and demonstrate the technique of passing the baton in a 20-meter zone; 3) show a film clip of the handing over of the baton by the strongest runners.

49 Task 2. Teach the technique of passing the baton. Means: 1) through explanation and demonstration, create an idea of how to pass the baton; 2) passing the baton with the right and left hands, standing still; 3) Passing the baton at the teacher’s signal and when moving at a walk; 4) passing the baton at the teacher’s signal during slow and then fast running. Task 3. Teach the start of the runner taking the baton. Means: 1) start in a straight line from a position with support on one hand; 2) start on a separate track at the turn (when entering the straight) with support on one hand; 3) start on a separate track at the moment the transmitter reaches the control mark. Methodical instructions: when teaching the starting technique on the track in the passing zone, make sure that the receiver runs at the outer line of the track in the 2nd and 4th stages and at the outer line in the 3rd stage. Task 4. Achieve the correct passing of the baton at maximum speed. Means: 1) passing the relay at maximum speed in the transfer zone; 2) set individual control marks for the start of the run for the person taking the relay; 3) full-distance team relay race with the participation of two or more teams. Methodical instructions: the technique of passing the baton is improved when running at 1/2-3/4 intensity. 7. RULES FOR CONDUCTING COMPETITIONS IN RELAY RUN 1. Lines 5 cm wide are drawn across the track to indicate the distances of the stages and define the area for passing the baton.

50 2. Each transmission zone must be 20 m in length, centered in the middle of the zone. They begin and end at the edges of the lines closest to the starting line in the direction of the run. 3. The 4x100m and 4x200m relay races are run entirely in separate lanes, and in the 4x400m relay race, the first lap and part of the second lap up to the first turn line must run in separate lanes. After which they can go to the common track. 4. In the 4x100m and 4x200m relays, team members, with the exception of the first runner, may start running no more than 10 m before the start of the baton handover zone. 5. In the 4x400m relay, in the first and last stages, he is not allowed to start running outside his transfer zone, and he starts running in this corridor. Note: In the 4x200m and 4x400m relay races, when no more than three teams start, it is recommended to run only the first turn of the first lap in separate lanes. 6. The baton is a solid, smooth, empty tube made of wood, metal or other hard material. The length of the stick is cm. Its weight is at least 50 grams, and its circumference is mm. The stick is painted in such a color that it can be seen during competitions. 7. Throughout the entire run, the baton must be held in your hand. If it falls, then the athlete who dropped the stick must pick it up. He may leave the track to pick it up, provided that he does not shorten the distance by doing so. If this procedure is performed correctly and no injury is caused to the other team's athlete, dropping the baton will not result in disqualification. 8. In all types of relay races, the baton must be passed only in a special area. The transfer of the baton begins from the moment the receiving runner touches it. In the passing zone, only the position of the stick is decisive, and not the body or limbs of the athletes.

51 9. After passing the baton, athletes must remain in their lanes or area until the lane is clear, so as not to disturb other participants. If an athlete deliberately interferes with a member of another team by taking someone else's lane at the finish line of his leg, his team will be disqualified. 10. Gaining an advantage by pushing an athlete on “his” team, or other similar actions, will result in disqualification. 11. If a relay team has started a competition, only two athletes may be replaced in subsequent stages. Substitutions in a relay team can only be made from among the athletes already registered for this or another event. 12. If an athlete who started in the previous round is replaced by a substitute, he can no longer return to the team. 8. HURDER RUN 8.1. From the history of hurdling The first competition in hurdling dates back to 1837, and the first recorded record dates back to 1864. Initially, the barriers were poles firmly dug into the ground, painted to resemble a zebra. Moreover, the barrier was common to all runners. These barriers were replaced by barriers resembling an inverted letter “T”, and the barrier became “individual”. In 1935, L-shaped barriers were first used. This helped improve the world record to 13.7 seconds. (F. Towns, USA). The men's 110m hurdles have been running since 1896. Women's hurdles have been run over different distances and with different hurdle heights. Since 1968, female athletes have competed in the 100 m hurdles.

52 The 400 m hurdles distance for men has been included in the program of the Olympic Games since 1900, and for women in the mid-70s. Analysis of the 110 and 100 m hurdle running technique. Hurdling is one of the technically difficult types of athletics. Two main factors determine success in hurdling: the speed of running between barriers and the technique of overcoming them. The hurdles are held at distances of 110 m (men), 100 m (women) and 400 m (men and women). Competitions are held indoors for both classic distances (110 and 100 m) and shortened distances (50-60 m). For effective training in hurdles, the following phases can be distinguished: 1) start; 2) starting run; 3) running along a distance with overcoming barriers and 4) finishing. S t a r t. Running begins from a low start using starting blocks. A low start in hurdles is more difficult than in smooth. Its peculiarities lie in the fact that the length of the runner’s steps to quickly overcome the first barrier must be accurately calculated. The distance to the first barrier is 13.72 m (for men) and 13.00 m (for women). Most often, the distance to the first barrier is covered in 8 steps. Tall runners, after special training, cover this distance in 7 steps. Overcoming the first barrier is the most important part of completing the distance. The success of the entire run often depends on the technique of overcoming the first barrier. The penultimate step should be slightly larger than the last one. This makes the push more powerful and therefore allows you to overcome the first barrier faster. OVERCOMING THE PREPARATION. In the technique of overcoming obstacles, you should pay attention to two main provisions: “attack the barrier” and “getting off the barrier.” After the start, the athlete runs the distance to the first barrier at maximum speed. The “attack” of the barrier begins from the moment it is placed

53 legs for the push and ends in a sitting over hurdle position. An important element when “attacking” a barrier is the movement of the swing leg. It is carried out with a bent leg (at the knee) and directed forward and upward. During the “attack,” the runner’s swing leg, arms, shoulders and body are directed forward (Fig. 7). After the “attack” is completed, the “departure from the barrier” begins, ending with landing on the fly leg. Landing is carried out elastically on the forefoot of the straightened leg. The knee of the pushing leg quickly moves forward and upward. This movement is combined with a sharp lowering of the swing leg over the barrier and a “raking” movement with the hand (the push leg of the same name) down and back. After landing behind the barrier, the athlete must maintain the speed gained. Thus, the clarity and speed of overcoming the barrier is the first necessary condition for all running (Fig. 7). Rice. 7. Overcoming the barrier in the 110 m race. Running between barriers. Running between barriers is done in 3 steps. The ratio of the length of running steps remains almost constant during distance running and characterizes the rhythm of hurdling. The first step, after leaving, is the shortest, the second is the largest, the third is a cm shorter than the second.

54 Finishing. Finishing begins after the last hurdle has been overcome. The finish in a hurdle race is essentially no different from the finish in a smooth sprint race. Teaching the technique of hurdle running Task 1. Create an idea of hurdling running. Means: 1) story, demonstration of hurdle running techniques using video recordings, conograms, piping, etc. Methodological instructions: the teacher should comment on all this, paying attention to important points in hurdling. Task 2. Teach the technique of overcoming the barrier. Means: 1) standing in front of the barrier on the push leg at a distance of cm, raise the thigh of the swing leg to the horizontal, rise to the toe of the push leg and, straightening the swing leg, lower it over the barrier. At the same time, move the pushing leg bent at the knee over the barrier with the knee moving forward; 2) the same, but from the approach (2-3 steps); 3) the same through 4-5 barriers (the distance between them is 2-3 m). Methodical instructions: monitor the synchronization of the movements of the swing and pushing legs. When lowering the swing leg, perform a raking movement while maintaining a forward tilt of the torso. Task 3. Teach the rhythm of running between hurdles Means: 1) running with hurdles in 3 steps (with a close arrangement); 2) running 3-4 hurdles with 6-7 running steps; 3) also with 7-8 running steps and overcoming 4-5 barriers. In all exercises, the height of the barriers is reduced (training). Methodical instructions: monitor the distance of repulsion from the barrier. The push is not directed upward, but only forward. Change the distance between barriers in a timely manner.

55 Task 4. Teach running from the start. Means: 1) running from a high start through 2-3 barriers; 2) running from a low start to the first barrier; 3) the same with overcoming 2-3 barriers. Methodical instructions: pay attention to speeding up your steps before pushing off. Mark the take-off point in front of the first barrier. Task 5. Teaching the technique of hurdling in general. Means: 1) running from a low start through 3-4 barriers at a close and normal distance; 2) running from a high start through 5-6 hurdles; 3) running from a high start with overcoming 7-12 barriers; 4) group starts. Methodical instructions: before each lesson you should perform special hurdler exercises. Figure 8. Special hurdler exercises

56 9. 3000 m OBSTACLE RUN Steeplechase competitions are held at distances of 1500, 2000 and 3000 m. Each lap has 5 obstacles: four heavy non-tipping barriers and a pit of water. The total number of obstacles at a distance of 1500 m is 15, at a distance of 2000 m 23 and at a distance of 3000 m 35. The water pit is overcome 3, 5 and 7 times, respectively. The distance between obstacles is 80 m. From the history of steeplechase Steeplechase appeared in the middle of the 19th century in England, where it was called “steeplechase”. The first steeplechase competition was held in 1864. And the first 3000 m running competitions took place at the VI Olympics in 1920. The victory was then won by the Englishman P. Hodges (). The first official world record was set by the Hungarian athlete S. Roznei (8.49.6) in 1954. The 3000 m s/n distance was first included in the USSR championship program in 1936. Then V. Belitsky set a USSR record (). Outstanding athletes at this distance were G. Stepanov, G. Ermolaev, A. Lyubimov. V. Kazantsev ran this distance, setting a new world record, and won a silver medal at the Olympics in Helsinki. In 1969, the world record was set by Soviet runner V. Dudin (8.22.2). In 1973, the world record was set by the Chinese athlete B. Dchipcho (8.14.0). Over the past 20 years, representatives of Russia and Ukraine have lost their dominance on the world stage in the 3000 m steeplechase. Analysis of 3000 m running technique.

57 Running 3000 m s/p consists of running between obstacles and overcoming obstacles. The technique of running between obstacles is no different from the technique of long-distance running. The obstacles set up in the 3000m sprint are the same height as those in the 400m hurdles. They are overcome with the usual barrier step. The second way to overcome obstacles is to step on them. In this case, the athlete, pushing off from the track and stepping on the barrier with a bent leg, immediately jumps off it and continues running. It is much more difficult to overcome a hole with water. The athlete slightly increases his running speed 8-10 m before the obstacle. He then jumps onto the barrier in front of the water pit, placing his bent leg on it, and then, pushing off from the barrier, makes a low, long jump in a wide stride position, landing at the end of the pit. At the moment of landing, the pushing leg is pulled up to the swing leg and the next running step immediately begins. Teaching the technique of running 3000 m s/p Task 1. Create an idea of the technique of running 3000 m s/p. Means: 1) story, demonstration of the technique of running with obstacles, a pit with water; 2) showing and talking about the technique of overcoming obstacles. Task 2. Teach techniques for overcoming obstacles. Means: 1) performing special hurdler exercises (attacking the hurdle, moving the push leg and then the swing leg over the hurdles, running from the side of the hurdle; 2) overcoming regular hurdles of 76.2 cm and 91.4 cm; 3) overcoming barriers at a distance of 3000 m; 4) overcoming barriers using the “advancing” method. Task 3. Learning the technique of overcoming a hole with water. Means: 1) overcoming a conditional pit marked on the running track or on the stadium field; 2) overcoming a normal pit without water and with water.

58 Methodical instructions: when training, make sure that the jump trajectory is not excessively high. Task 4. Improvement in running technique and overcoming obstacles. Means: 1) running at various sections of the distance overcoming barriers, a barrier and a pit with water located around a running track. Methodological instructions: when improving technique, ensure that obstacles are overcome economically, quickly, without stopping in front of them. 10. RULES FOR CONDUCTING COMPETITIONS IN HURDER RUNING AND OBSTACLE RUNING Rules for competitions in hurdle running 1. Standard distances in hurdle running are: Men and boys: 110 m, 400 m. Women and girls: 100 m, 400 m. On each track. 10 hurdles are installed, arranged in the order shown in the following table: Distance Distance to 1st Distance between Distance from competition hurdle from start hurdle last hurdle to finish line Men and boys 110 m 13.72 m 9.14 m 14.02 m 400 m 45 m 35 m 40 m Women and girls 100 m 13 m 8.5 10.5 m 400 m 45 m m

59 HEIGHT 2. Each barrier is located on the track so that its footrests are directed in the direction opposite to the direction of running, and the edge of the bar coincides with the markings of the track. Barriers (barrier design Fig. 9) are made of metal or other durable material, with the top bar being made of wood or similar material. The barrier consists of two bases and two vertical posts, which forms a rectangular frame. The posts are attached to the outermost point of each footrest. The barrier has such a weight that to tip it over requires a force applied to the middle part of the upper bar of at least 3.6 kg. The barrier is height adjustable for each distance. In this case, counterweights are needed so that the barrier overturns only when a force of at least 3.6 kg and no more than 4 kg is applied. Plank thickness Fig. 9. Sample barrier 3. Standard parameters of barriers: Distance Height of barriers for men for women for boys for girls 110 (100) m 1.067 m 0.84 and 0.914 m 0.762 m 400 m 0.914 m 0.762 m 0.84 m 0.762 m Barrier width from 1.18 m to 1.20 m. The maximum length of the footrest is 70 cm. The total weight of the barrier is not less than 10 kg.

60 4. The width of the top bar is 7 cm, the thickness varies from 1 to 2.5 cm; its edges should be rounded. The plank is firmly attached to the edges of the racks. 5. The top bar is painted with black and white or other bright contrasting colors and lines. Lighter lines, at least 22.5 cm wide, are located along the edges. 6. In hurdles, all competitions are held on separate tracks along the entire distance. 7. If an athlete carries his foot or leg past the barrier below the horizontal bar or deliberately knocks down the barrier with his hand or leg, he will be disqualified Rules for competitions in steeplechase 1. Standard distances are 2000 and 3000 m. 2. In competitions at 3000 m the total number of hurdles is 28, and the water holes are 7; at 2000 m, 18 and 5, respectively (Fig. 10). Rice. 10. Sample Hurdle 3. In hurdle events, there must be 5 hurdles on each full lap, with the fourth placed in front of the water pit. Obstacles are distributed evenly so that the distance between them is 1/5 of the nominal length of the circle.

61 4. In 3000 m competitions, the distance from the start to the start of the first full lap does not include any obstacles, and they are placed only when the athlete begins to run the first full lap. 5. Obstacles must have a height of 0.914 m for competitions for men and 0.762 for women. The width of the obstacle is 3.96 m, and the area of the transverse top bar is 12.7x12.7 cm. The top bars are painted with black and white stripes or other bright contrasting colors. Each barrier weighs from 80 to 100 kg and has stands measuring 1.20-1.40 m on each side. The obstacle is installed on the track so that 30 cm of its top bar protrudes into the middle of the track beyond the edge. 6. The water pit, including the obstacle, measures 3.66 m for men and 3.06 m for women in length and 3.66 (± 2 cm) for men and women in width. The water level (Fig. 11 and 12) should not exceed the level of the path. The maximum depth from the edge of the obstacle is 70 cm over 30 cm. From this point, the bottom begins to rise to the level of the path at the far end of the pit with water. The obstacle must be well secured in front of the water hole and be the same height as the others. Fixed barrier Surface Water level Continuation of the path under water About Fig. 11. Water pit for men's competitions

Markova A.A., Maslennikova S.M. Short and long distance running // Physical culture at school. - 2000. - 3 SHORT AND LONG DISTANCE RUNING CLASSES V-XI Technique Smooth running is the key to mastery

Methods of teaching short distance running. Task 1. To create among those involved a correct understanding of the technique of short-distance running. Means: tell which distances are short;

Methods of teaching relay running techniques (Master class by track and field athletics trainer Yu.N. Smirnov) Relay running is a team athletics sport and has many varieties. Success

Department of Education of the Belgorod Region Regional State Autonomous Professional Educational Institution "BELGOROD PEDAGOGICAL COLLEGE" (OGAPOU BPK) Methodological development:

Lipetsk Institute for Educational Development Department of Pedagogy and Psychology Topic: “Methods of teaching athletics” Report of the Physical Education Teacher of the Municipal Budgetary Educational Institution Secondary School in the village of Tupki, Chaplyginsky municipal district of Misyureva

FEDERAL STATE BUDGETARY EDUCATIONAL INSTITUTION OF HIGHER EDUCATION "ORENBURG STATE AGRICULTURAL UNIVERSITY" Department of "Physical Education and Sports" METHODOLOGICAL INSTRUCTIONS FOR STUDENTS

Makarov A.A., Maslennikov S.M. Long jump using the “legs bent” method // Physical culture at school. 2000. - 5 LONG JUMPS WITH THE “BENDED LEGS” METHOD V-XI CLASSES Technique Jump distance depends on speed

Ministry of Education and Science of Ukraine Kherson State University Department of Olympic and Professional Sports Bevzyuk V.S., Kutsegub S.I. Athletics (textbook) 2nd edition,

Lesson summary for 7th grade physical education. Section: Athletics. Lesson topic: Development of physical qualities. low start Main tasks: 1. Develop physical qualities. 2.Teach low start 3.

MINISTRY OF EDUCATION OF THE RUSSIAN FEDERATION SAMARA STATE UNIVERSITY Typical mistakes of track and field athletes when mastering running techniques, methods for eliminating them Methodological instructions Samarsky Publishing House

Lesson summary on physical education. Lesson topic: Sprinting. Lesson 1 Date: 09/03/2015 Venue: Gym Lesson type: Introductory. Content elements: Low start (up to 40 m).

Athletics 1. Circular movements in the neck joint (voluntary.) 2. Hand jerks (up/down): IP - right hand at the top, left at the bottom, for 1-2 hand jerks for 3-4 changes of hands. 3. Circular movements in the shoulder,

X stage 60-69 years; - XI stage 70 years and older. The basis of the GTO complex is the types of tests and regulatory requirements intended to determine the level of development of basic physical qualities

Lesson notes on physical education in 7th grade. Topic: “Teaching the technique of hitting in volleyball” Educational objectives: Forming the foundations of knowledge about the technique of hitting in volleyball. Wellness tasks:

Lesson objectives: Educational: Physical education lesson plan in 4th grade Lesson topic: Athletics Running long jump. Control standard. Game: "Ball racing in a circle." 1. Improvement

Abstract on the topic Triple jump Alexander Amelkin Director: J. Rahukula 2012 CONTENTS Introduction 1. Run-up 2. Jump 3. Step 4. Jump 5. History 6. Records 7. Famous athletes INTRODUCTION Triple distance

Decree of the President of the Russian Federation dated March 24, 2014 N 172 “On the All-Russian physical culture and sports complex “Ready for Labor and Defense” (GTO)” In order to further improve state policy in the field

Running 30, 60, 100 meters. Running is carried out along the stadium tracks or on any flat, hard-surfaced area. The 30 m run is performed from a high start, the 60 and 100 m run from a low or high start.

Send your good work in the knowledge base is simple. Use the form below

Similar documents

Transcript