Run — one of natural, one may say, nonfictional sports disciplines. It is known since ancient times as the natural method of movement used in the most important spheres of human life and life: on hunting, in the war, for fast overcoming long distances.
One of types of run — shuttle, is an indispensable element of a training in different types of sport: we will also talk about it in article.
Among the mass of its advantages of purely sports character there is also especially practical — they can be engaged in the hall, for example, if the training is interfered under the open sky by weather conditions.
Information reference
Shuttle run — a type of run at which the direction of the movement constantly changes in the opposite direction. Having run a distance (usually, 10-100 m) from a point of I in a point of II, the athlete is developed and runs in the opposite direction. Final points can be designated by lines which need to be crossed, or racks (cones) around which it is necessary to run all over.
Whether you know? The Indians of the tribe of Taraumara living in a northern part of Mexico are considered as the world's best runners on long-distance distances. For other people including professional athletes, their results seem absolutely unreal. They can run 240-270 km without stopping. The case when one of representatives of the tribe in 5 days overcame without stopping about 950 km is registered.
The name shuttle comes from a detail of the sewing machine — the shuttle. During the operation of the machine the shuttle constantly changes the direction of the movement — clockwise and against it. This similarity in the scheme of the movement also became the reason of the name of the considered type of run.
We recommend to esteem about in what advantage of run and also how not to miss during run.
Useful properties
Shuttle run contributes to the development and a training of such elements of physical training:
- sprinting on short distances;
- sharp start and sharp braking;
- coordination of movements thanks to sharp changes of the mode of run;
- reaction;
- constant change of speed and the direction promotes a training of endurance and dexterity.
This exercise trains the qualities necessary in the majority of sports. Is one of the most effective, and at the same time simple exercises for a training of endurance, coordination and ability to maneuver thanks to instant change of speed and the direction. Indicators can serve as test result on endurance and coordination of the movement in this sport.
It is important! To lose weight by means of jogs, it is necessary to run in a certain way. The first 20 minutes of intensive run (with pulse rate of 120-150 beats per minute, depending on age and build) fuel for an organism are carbohydrates. And only after this time fats, some kind of emergency ration of our organism begin to be burned. The signal comes to a brain that the body works in the emergency mode and additional power supplies are necessary.
Shuttle run: technology of performance
To begin to be engaged in shuttle run it is recommended after you sufficiently seize technology of run on 60 and 100 meters. Highlights at the expense of which it is possible to achieve progress in run and to improve result, is a start and the finish. Very important in exercises injury prevention. Traumatized can not just beat out for a long time the athlete from training process, but also to become the reason of further psychological barriers which will not allow to give all the best at the previous level.
For prevention of injuries it is necessary to begin with good warm-up, a warming up of muscles and the dosed loading.
The basic rules for exercise performance:
- on a plain, not slippery surface mark a path 10 meters long;
- lines of start and the finish are noted;
- it is possible to start both with high, and with low start;
- it is necessary to start on a whistle (shot of a sports gun), at the same time the trainer (assistant) includes a stop watch;
- after start the athlete begins run, having reached, touches the line of the finish by a leg or a hand;
- only the contact demonstrates passing of a stage;
- having concerned the line, the runner begins to move in the opposite direction;
- end of the second stage — contact of the line of start;
- in the same way it is necessary to overcome the third (last) stage;
- with contact of the line of the finish, after passing of the last stage, the stop watch is switched off - it is and there will be your result.
Video: shuttle run
Basic purpose of this exercise — development and a training of coordination of the movement. At sprint it is necessary to consider the slightest nuances in the equipment. At most, what it is possible to win on 10 meters, directly due to increase in speed — the 100-th fractions of a second.
Quicker than certain time to move you will not be able, possibilities of a human body are not boundless. But it is possible to improve considerably result at the expense of technology of performance of start, the finish and the correct distribution of forces — at so short distance the coordinated work of hands and legs is extremely important:
- Completely it is impossible to straighten a body, its normal situation at such distance — practically parallel to the Earth's surface (with a small angle of lead). Thus you reduce resistance of air and do not spend time for superfluous, in literal sense, gestures.
- Hands are constantly bent in elbows, forearms work parallel to a running surface. When passing a half of a distance, it is necessary to reduce gradually speed, preparing for the finish.
- Then it is necessary to brake intensively, counting that thanks to inertia you did not slip the finish and managed to be developed, and then to start with a steady position.
- Specifics of this look such is that the last stage is extremely important, it is not necessary to brake any more. It is necessary to finish at full capacity.
We advise to esteem how it is correct to run on the street in the winter and also in what it is the best of all to run in the winter.
Through some time you learn not just to be grouped on the finish, and to select a step so that after a turn your take-off foot appeared in the necessary position, and a part of inertia from jog of the previous stage will be an incitement for the subsequent start.
Whether you know? Among winners of the most prestigious world tournaments — the World Cups, the Olympic Games, most of all Kenyans — representatives of the tribe of Kalenji (12 of the best twenty runners in the world). Often at the largest international competitions all podium is occupied by natives of Kenya. Sometimes they are competed by athletes from the neighboring Ethiopia. Experts still find it difficult to state the exact reasons for this phenomenon which was for the first time noticed on OI 1968 in Mexico City. Then the outsider of a running, Keyno Kipchoge, being besides it is not absolutely healthy, defeated the world champion Jim Ryan. Since then in run on long distances there stepped the era of Kenyans.
Short pieces do not give the chance to disperse in full power. At run on sprint 100 or 200 meters the first part of a distance (on a hundred-meter race — up to 1/4 distances) the runner disperses. At this stage honor its step one third well than a step which it finishes.
Highlights to which it is necessary to pay attention when performing exercise:
- it is necessary to pick up such position of a body at a turn which will provide an opportunity to make breakthrough from a steady position with the greatest possible acceleration;
- it is necessary to run on short distances on tiptoe, without concerning a surface the full area of foot, so you will be able to make a start and not to spend stronger precious time for completely to record foot;
- starting 2-3 steps have to be frequent and short, the trunk is inclined forward, hands work without extension in an elbow parallel to the racetrack, is most coordinated with legs (the step the right leg — forward goes the left hand, a step of left — right sharply takes off);
- it is necessary to pick up speed so that its peak had practically on the finish, and braking to begin after 8-12 steps from the finish.
Video: technology of performance of shuttle run
Important! Actually, correct run very difficult process. The foot consists of 26 bones, 33 joints and 112 sheaves. In order that run was most effective and safe, the absolute coordination of actions of all components of foot is required.
Special attention should be paid to technology of breath. There is an opinion that it is necessary to breathe a nose. But in that case the insufficient volume of oxygen comes to lungs though it also is well acquired at similar breath.
At breath through a mouth of oxygen arrives more, but it is acquired worse. Therefore it is necessary to combine nasal and oral breath. The main rule is it is necessary to breathe in a run step.
It does not mean that on each step it is necessary to take a breath, but the rhythm needs to be picked up so that steps and breath were in a resonance, on one wave. It is often possible to hear from experts that the most correct and checked scheme of breath — 2+2 (you take 2 steps on a breath, 2 — on an exhalation).
For certain will interestingly read you about the correct technology and advantage of jogging and also run on long and short distances.
Whether you know? The fastest person on the planet — yamayets Usain Bolt. He 8 times became the Olympic champion, 11 times — the world champion, on his account 8 of world records among which there is a world record in run on 100 meters — 9.58 with, and 19.19 with on the two hundred-meters.
Standards of shuttle run
For children of school age shuttle run tests 3 on 10 m are provided. Depending on gender and age standards of shuttle run such:
7 years:
- boys — from 9.9 to 11.2 with;
- girls — from 10.2 to 11.7 pages.
8 years:
- boys — from 9.1 to 11.4 with;
- girls — from 9.7 to 11.2 pages.
9 years:
- boys — from 8.8 to 10.4 with;
- girls — from 9.3 to 10.8 pages.
10 years:
- boys – from 8.6 with to 9.9 with;
- girls – from 9.1 with up to 10.4 pages.
11 years:
- boys – from 8.4 with to 9.7 with;
- girls – from 8.7 with up to 10.1 pages.
12 years:
- boys – from 8.2 with to 9.2 with;
- girls – from 8.7 with up to 10.0 pages.
13 years:
- boys – from 8.2 with to 9.3 with;
- girls – from 8.6 with up to 10.0 pages.
14 years:
- boys – from 7.7 with to 9.0 with;
- girls – from 8.5 with up to 9.8 pages.
15 years:
- young men — from 7.6 to 8.5 with;
- girls — from 8.4 to 9.7 pages.
16 years:
- young men — from 7.2 to 8.1 with;
- girls — from 8.4 to 9.5 pages.
17 years:
- young men — from 7.2 to 8.5 with;
- girls — from 8.7 to 9.7 pages.
The lower value of the standard and smaller time of passing of a distance — excellent result, the upper bound corresponds to low result (within the standard). Time is higher than the top value — a qualifying standard is not hit.
Important! There would be enough energy concentrated in subcutaneous fat of the average person in order that without stops to run three days with an average speed about 24 km/h.
Sneakers: how to choose shuttle run footwear
The choice of footwear for run is very important. Correctly picked up footwear interferes with a possibility of getting injured, reduces load of legs, provides good coupling with a surface.
Surely it is necessary to choose sneakers according to a covering on which there will be a running. It is also necessary to consider temperature condition and season — the leg should not freeze and overheat. It is better to buy sports shoes in specialized shops. It is not necessary to get at once the pleasant model, proceeding only from external qualities. For a start try on sneakers, feel how they sit on a leg, walk on shop, work as foot.
Come on thematic forums, take an interest in reviews of this model whether it is convenient as sneakers long serve in the mode of active use whether there are some shortcomings. Sneakers of high quality have quite high price.
Look at the cost of the pleasant model on the Internet, quite perhaps, you will find it at more favorable price. But it is important not to forget: qualitative sports shoes cannot cost little.
Therefore if you found the announcement with the favorable offer on very low price, most likely, offer you goods not from the original producer. Lower than several recommendations by which it is necessary to be guided when choosing sneakers.
Video: how to choose sneakers for run Check whether there are in sneakers shock-absorbers and what they are qualities. It is very important detail of sports shoes.
To support a body in good shape try to be engaged a step aerobics, driving the bicycle, shaping, swimming, crossfity, water aerobics, fitness yoga, burp, in the Scandinavian walking with sticks, dances and gymnastics.
Shock-absorbers can be of this kind:
- Air — shock-absorbers are filled with compressed air;
- Gel — a basis is gel;
Whether you know? Annually in the world the people buy more than 1 billion pairs of sneakers.
- Grid — the main springing material — a grid.
There are also other types of depreciation. The type of shock-absorbers is designated around a sock of a sneaker and a heel, in those places where they also are located.
Some producers of sports shoes do depreciation both a heel, and a sock, other companies — some one part. In that case it is necessary to stop the choice on model with arrangement, optimum for your foot, of the springing element.
Also when choosing it is necessary to consider, category what footwear suits you more: Neutral (is suitable for slightly clumsy style of run) or Stability (academic step).
Choose the sneakers made of a combination of materials — skin which do not allow footwear to be deformed, and the textiles allowing a leg to breathe. Thus, you receive the footwear with at the same time rigid, but not rough basis covered with an easy strong membrane with effect of ventilation. Attentively study a junction of a sole and top of footwear. The seam has to be equal, vulcanized, without signs of glue. Pay attention to whether the insole is taken out. It is desirable that there was an opportunity to get it for washing.
Exercises for improvement of results
It is necessary to tell about some recommendations for improvement of results of run and the typical mistakes characteristic at implementation of the standard for shuttle run.
Having excluded these mistakes, you by all means improve the result:
- Incorrect distribution of forces on a distance, especially it concerns exercise with a large number of pieces (6х10-10х10). Giving all the best in an initial stage, for the strong finish there is often not enough energy.
- It is not necessary to abuse surplus loads. The training has to bring pleasure, but not exhaust an organism, loading it with work in the extreme modes (if you, of course, not the professional athlete during collecting on physical training).
- Delay of speed before being developed in the opposite direction. By means of trainings you learn to be developed by one movement, using inertia of your body for own acceleration. It is not simple, but the correct performance of this element considerably will improve indicators.
- Breath — very frequent reason of unsatisfactory results. Though about importance of this element it was already told above, but not superfluous will be to remind: breath has to be in a resonance with a step (for example, 2+2). It is necessary to breathe it is combined (a nose and a mouth) though many experts recommend exclusively nasal breath. Experiment with this component of run.
- Give enough time to warm-up. Muscles have to be well warmed, and sheaves — are stretched.
- Trainings have to be regular (every other day), pass approximately in at one time and approximately with identical intensity load an organism. It is not necessary to allow such situation: today training at half strength, and tomorrow 150% of usual loadings. Except a negative, such training will bring nothing.
If you want to improve cardinally result in shuttle run, it is necessary to train run and its elements — start and a turn. Specifics of this exercise such is that no other physical exercises are similar to it.
On the contrary, shuttle run is one of general exercises on physical training in many sports, especially command game — everywhere where the powerful breakthrough on start and the sharp, almost instant finish demanding exact coordination and reaction is necessary: soccer, hockey, basketball, rugby, handball and others.
Learn how to begin to run already today.
In traditional types of run are crucial speed in sprint, endurance in a marathon and a combination of these two qualities at stayer distances. Speed of the person has a limit and depends in many respects on genes (ability to run) and physical data.
It is possible to tell that in a shuttle type of run the speed means less, than technology of performance. There is an athlete having well put technology of start and a turn, tactically competently distributing the forces easily can win against the rival who at a direct distance much quicker.
Important! At usual jog the trot burns about 300 calories in 30 minutes. That is, running only for own pleasure, not straining, you completely get rid of the eaten 100 g of a biscuit or half of a tile of milk chocolate.
Contraindications
As well as the majority of physical exercises, at run of this type has certain contraindications:
- heart troubles;
- hypertension;
- problems with joints, especially with talocrural.
Shuttle run as it was already told, is fine exercise for a training of dexterity, endurance and coordination of the movement, with its help it is possible to test athletes. It is included into the program of physical training of most of professional athletes.
But distinctive feature of this look is that anyone can be engaged in it, developing and training in itself all above-mentioned qualities. Besides, except a plain surface and sneakers, other equipment he does not demand.