Exercise 43/45/46/47 running at 400m / 1km / 3km / 5km
For familiarization you need:
call the exercise in strict accordance with the NFP (RFP):
exemplary show the technique of performing individual elements
explain the technique of the exercise and its purpose.
Get acquainted with the peculiarities of running each student, identify the main individual shortcomings and ways to eliminate them.
teach the technique of running in a straight distance.
teach high start technique and start acceleration.
teach the technique of running on the bend of a treadmill.
teach correct running when leaving from the turn to the straight part of the track.
teach the finish throw.
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 of developing physical qualities of trainees during a workout in the 400 m run is the repetitive method.
The technique of short-distance running is best improved when running at a uniform pace with incomplete intensity; in running with acceleration, in which the speed is brought to maximum; when exiting from the start and turning with different intensity.
The desire to run at maximum speed with untapped technology and lack of training almost always leads to unnecessary stresses. To avoid this, the first classes should be used mainly running in 1/2 and 3/4 intensity, since with easy, free, unstrained running, the learner is easier to control their movements. With each subsequent lesson running speed should increase. As a result of improving skills, the learner will achieve an ever greater speed of running and perform movements easily and freely.
Technique performance.
The exercise is performed on the treadmill of a stadium or other level ground from a high start.
At the “Start” command, the learner becomes in front of the starting line, so that the jog leg is at the starting line, and the other leg is half a step back.
At the command "Attention", slightly bending both legs, the student tilts the body forward and transfers the weight of the body to the front leg. At the same time, the shoulders should be lowered down, arms bent at the elbows should be moved one forward and the other back. Forward is the hand opposite to the exposed leg. The runner’s gaze is directed slightly forward on the track. It is permissible to lean on the ground with your hand.
At the command of the "Marsh" vigorously push off from the ground in front of the standing foot, at the same time move forward the swing foot and start running.
Starting acceleration is carried out in frequent steps, gradually increasing the length of the step and maintaining the slope of the body. With an increase in speed, the slope of the body decreases to the optimum and ends with a transition to the stride. Starting acceleration at short distances ends, as a rule, at 25-30 meters distance.
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