Equipment and phases of sprinting

Track and field athletics — the most mass type of the Olympic sport which includes a set of disciplines.

One of them is a sprinting which demands from the athlete at most efforts, but lasts only seconds. In article we will tell what run and what its features are.

What is sprinting and what distances treat it

The sprinting, or sprint is the fastest and spectacular type of running competitions. The athlete runs with the largest speed, but at the same time overcomes pieces, absolutely small on distance. Such runners are called sprinters.

Whether you know? The fastest person of our planet — the native of Jamaica by the name of Usain Bolt. And though a rank this informal, but he ran a distance in 100 meters only in 9.58 seconds. Its recorded maximum speed — 37.578 km/h.

Distances at which there take place various competitions can be the following: 60, 100, 200, 400 meters. Because of the features such type of run does not suffer mistakes.

If the sprinter made technical mistakes when started or finished, incorrectly put foot in the course of the running, then he it seems also will lose only fractions of a second, but these moments solve everything.

In terms of human physiology, this technology of run is characterized by oxygen-free (anaerobic) breath. The sprinter absolutely seldom manages to breathe, and scoops energy from the stocks which are saved up earlier.

It is also necessary to note that the main technique of sprint consists in high lifting of a hip, in tough statement of foot and powerful pushing away from a path, that is similar run has power focus.

It is important! If you suddenly decided to be engaged in sprinting, but you have no good sports preparation, then for a start be engaged in its improvement. Otherwise there can be troubles to muscles, sheaves and also under the threat there will be your heart, vessels and a respiratory system.

Advantage

The sprinting is not only separate competitive discipline, it with success is included in the daily trainings by athletes of the different directions. It occurs because this equipment has powerful impact on all organism in general. The advantage of a running on short distances considerable is also confirmed not only by scientists, but also athletes and their trainers:

• the endurance, dexterity increase;
• coordination of movements improves;
• lungs begin to work more effectively, and it means that bodies and fabrics begin to receive more oxygen;
• the metabolism improves;
• the tone of muscles of all body raises;
• fats are intensively burned that leads to weight loss;
• all cardiovascular system trains that helps to adapt to big physical activities quicker.

Technique of sprinting

Before being engaged in sprinting, it is necessary to study in depth to her technician and to observe strictly to receive the greatest possible results.

Study rules and technicians of run through barriers, shuttle run, sprint and run on long distances.

Start

Any running on short distances begins with low start. Special running blocks are for this purpose necessary. It should be noted that at competitions of high level in such blocks place the special sensor which reacts to pressure from foot. It allows to reveal and record false start automatically. Besides, it is impossible to carry out any excess movements, only those which are provided by the equipment.

During start three commands are executed:

1. On start!. The sprinter falls by one knee, his hands are put near the special line, the head is hung.
2. Attention!. The athlete lifts the basin so that the leg which is further from the line became straight, further raises a knee of the second leg and body weight transfers to shoulders.
3. March!. At this team of a hand of the runner come off a path, the distant leg afterwards comes off. After that the powerful move by both hands and pushing away by a distant leg is made, at the same time the near leg is completely and quite sharply straightened.

Important! At competitions for each runner the separate path on which he has to run all distance is taken away, without stepping on a dividing strip.

At start the runner-sprinter never has to become straight sharply down, and has to keep a body bias (45–52 degrees) and to hold the head with a nape forward.

Starting dispersal

Dispersal right after start is very important for obtaining good result.

It is important! As the movement at start begins with the movement of a trunk, force of back muscles is important for obtaining good results.

It is carried out as follows:

• the sprinter makes powerful pushing away from a covering, and his hip has to rise at an angle 90 degrees to a trunk;
• the trunk is in a considerable inclination;
• length of the first step lies within 1-1.30 m that is considered small size;
• the first step is taken by that leg which at the athlete stronger because it experiences the maximum load;
• there is a gradual increase in speed, and the first three steps pushing away force from the earth, and then the speed of the movement of hips is very important;
• straightening of a trunk comes on 4–7 meter from the beginning of a running, and the runner is more experienced, the dispersal right after start is longer.

Run on a distance

As for directly races on a distance, recommendations about technology of performance such:

• increase in speed is followed by gradual increase in length of steps — 1.9-2.4 meters;
• to a mark of 30 meters the speed is up to 95% of greatest possible;
• it is necessary to run smoothly, without breakthroughs;
• the athlete's foot does not lean on a heel, the movement happens from a sock of one leg on a sock another;
• pushing away happens at the expense of foot, and is sharp and powerful;
• hands have to be coordinated with legs and also bent in an elbow at an angle of 90 degrees;
• hands keep semi-compressed or freely unbent and move forward also up to the line of a chin.

Important! It should be noted that some athletes have force of legs unequal that leads to the uneven length of steps therefore it is necessary to train more a weak leg that force of both extremities coincided and steps were identical.

Finish

The sprinter is considered finishing when he in a prompt rush forces down a finishing tape the shoulders. At large competitions of a tape do not use long ago, and register the direct moment of the finish on the athlete's shoulders. Usually when crossing the line of the finish the runner does the sharp movement by the shoulders forward. It is interesting that sometimes it helps to pull out fractions of a second at the rival.

Rules

Usually in competitions in this running discipline of participants there is a lot of therefore it is accepted to do selection. First of all there is the general running, and then, depending on the number of runners, carry out several circles, will not reach the final yet.

At start as we already wrote, athletes adopt the low provision and use blocks. At competitions of high level surely there has to be an automatic system for accounting of time and fixing of the moment of the finish.

We recommend to learn more about advantage of run in the mornings.

When passing a distance at open stadiums the speed and the direction of wind are considered. If the fair wind, then it very much helps the athlete. In this regard it is accepted that if the speed of wind is more than 2 meters per second, then the received result is not counted as an official or personal record. Let's separately explain the term false start. The shot of a running gun sounds and all have to begin the movement. At this moment the reaction of the runner is very important: it is accepted that if it started before the determined time, and it is only 0.1 seconds, then the false start is set off.

Now, to remove subjectivity of the decision of judges, on official runnings the automatic system is applied. By means of special sensors fix start ahead of time. In this case the sprinter acts from competitions.

Now we will talk about finishing. Since 1972, use of a system of an automatic photo finish and electronic timing is accepted. Using data which are obtained automatically, judges without problems can define the winner up to the 100-th fractions of a second.

Whether you know? The similar type of run began with low start not always but only since 1882. There was it thanks to the observant sprinter Sherill. He watched a kangaroo and noticed that when they begin movements, nestle on the earth. At first laughed at the athlete, but sneers stopped after he without effort won a running, having started in the new way.

Safety measures

The athlete who runs sprint experiences enormous strain. That is why in this running discipline categorically it is impossible to neglect safety measures. Otherwise there will be injuries which can beat out for a long time the runner from sports life. Following rules:

1. Obligatory warm-up. Jogging (10 minutes), squats, trunk inclinations is recommended therefore muscles are warmed and all body is adjusted on run with extremely possible speed.
2. Will allow the runner's organism to come to a quiet state smoothly. It is for this purpose recommended to pass right after passing of a distance to jogging, then on walking and so to move until pulse is not normal, and breath equal.
3. Clothes and footwear. In this running discipline special attention needs to be paid to footwear. Sneakers have to be with a shock-absorbing sole, a convenient lacing, the suitable size and it is good to fix a heel. Besides, it is necessary to watch a condition of sports shoes that at the most inappropriate moment something did not tear or did not fall off. As for clothes, it has to be such that movements of the athlete were free.

Learn how to make warm-up before run as correctly and quickly to run how to increase and develop endurance in run.

How to improve: exercises for sprinting

As we already spoke earlier, for achievement of victorious results in sprint strong muscles are necessary. Those which participate directly in process of run are especially important and help to avoid injuries. For this reason all professional runners train muscles by performance of specialized exercises in gym, the recommended frequency — three times within a week.

Important! It is very useful to stir up periodically during the training hands and to maintain a correct posture.

Let's investigate exercises for those muscles which are very important for runners:

1. We do attacks, changing legs in a jump. About 12 repetitions, 2–3 approaches are recommended to carry out. Gluteuses and muscles of a hip are very well studied.
2. We jump at first on one leg, carrying out in turn advances, back, in the parties. The leg has to be a little bent in a knee joint. We do 15–20 times by each leg, up to 3 approaches. This exercise will allow to strengthen muscles on an anklebone.
3. Now we will strengthen the back surface of a hip. For this purpose it is necessary to kneel on a rug, and under shins to put the roller (usually it is done of a towel). Now it is necessary to do an inclination forward and, having made a start from a floor hands, to return to an initial position. The number of repetitions — to fatigue in muscles, 3 approaches.
4. We do various levels — side and frontal, it is possible with a support on one of hands. It bark (muscles which are in the middle of our body) will help you to strengthen muscles.
5. We do the weakening exercises for feet what requires a tennis ball which should be put on a floor. Exempt foot from footwear and well massage it, just pressing on a ball.

With success not only professionals, but also fans for improvement of the physical force can use such exercises.

In conclusion there is a wish to tell that the sprint can do even not to each athlete. Some athletes do a sprint running by the fad, others use it as a training.

Anyway, this remarkable running discipline helps people to overcome itself and to open new opportunities for the organism.