Exercise 42. Running 10x10
For familiarization you need:
name the exercise in strict accordance with the NFP (RFP): “Exercise 42. Shuttle run 10x10 m.”
exemplary show the technique of performing individual elements of the exercise, explain the technique of the exercise and its purpose.
Learning is aimed at developing new motor skills in students and improving the technique of the exercise.
The sequence of teaching the technique of shuttle running 10x10 m is as follows:
teach high start technique and start acceleration. To this end, it is recommended to perform the following preparatory exercises:
but). execution of the “Start” command;
b). execution of the “Attention” command;
at). execution of the Marsh team;
d). the start of a signal run and starting acceleration with a large tilt of the body and vigorous hip forward movement (6-8 times).
teach sharp braking before turning and turning 180 (changing the direction of motion.
a) running at a slow pace in a straight line with a length of 10 m with a sharp stop at the end of the segment and turning 180 (5-10 times);
b). running a wide rapid stride of two segments (back and forth), with sharp braking at the end of the first segment and changing the direction of movement (5-10 times).
It is necessary to pay special attention to learning how to move to the maximum pace of running after changing the direction of movement.
Training (improvement) is aimed at consolidating the motor skills of the students, improving physical and special qualities. Training consists in repeated repetition of the exercise with a gradual complication of the conditions for its implementation and an increase in physical activity.
The main method for the development of physical qualities of the trainees during the training of people night-run 10x10 m is the repeated method.
The shuttle running technique is best improved when running at a uniform pace in all parts of the course with incomplete intensity, as well as during exits from the start and at a gate with different intensity.
In the first classes, one should apply mainly 1/2 and 3/4 intensity, since with easy, free, not intense running, it is easier for the learner to control his movements. With each subsequent lesson, the speed of running and turning should increase. As a result of this method, the learner will gradually approach the individual normative exercise time for his age group from class to class, show the maximum speed results on all segments of 10 m in length, and make easy and free turns.
We must constantly monitor the launch technique. Particular attention should be paid to the reduction of the response time to the starting signal (the “March” command), while avoiding a premature start of the run. Be sure to return runners if someone started running before the signal.
The way of organizing the military when performing the shuttle run of 10x10 m at all stages of training is continuous for 2 people. When performing exercises in pairs, it is necessary to select runners of equal strength or apply handicap.
The disadvantage of the flow method is a long wait for their turn to complete the exercise. This expectation is greater, the more students in the group.
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