What are the key points of the crouch start?

When running, different starting methods will be chosen according to the type of running. If it is a fast short-distance race, such as 50 meters, 100 meters or 200 meters, the squat start is generally chosen. Among them, the more popular one is the squat start. This start has a big advantage, which is that it can generate a pedal force, and can start running at the fastest speed. Let's learn the key points of this cheongsam style.

Crouch start action essentials:

1. The starting methods of track and field competitions are divided into two types: crouch start (Congoroo Start) and standing start according to the distance.

2. Crouching start rules

1. The three steps of starting a race are: On your marks, Set, and Fire the Gun

2. After hearing the command to get ready, the runner's hands or feet must not touch the starting line, his hands and the knee of his back foot must be in contact with the ground and the soles of his feet must be in contact with the starting blocks.

3. After hearing the command to prepare, the runner should immediately raise his center of gravity and prepare to start. At this time, the runner's hands should still be in contact with the ground and his feet should not leave the starting frame.

4. If a runner starts false start before the referee fires the gun, the referee will warn all the runners once and then restart the race. If any other player commits a false start, he/she will be disqualified from the competition.

3. Physical training for the start

Before implementing the exercise, students should

1. Running in small steps

Open your feet shoulder-width apart, lean forward after hearing the whistle, let your hands hang naturally, and run forward in small steps. After hearing the second whistle, run forward easily for 10 meters and then stop.

Note: When running in small steps, lower the center of gravity of the body and lean forward, bend the knees slightly, relax the hands, and run fast. When you hear the second whistle, slowly raise the body while running forward, raise the knees forward, and slowly increase the stride. This is an exercise for body strength and agility, and a training and preparation for the starting action ability.

2. Running with legs raised (high leg raise)

Stand with your body relaxed, and do leg-lifting running movements after hearing the whistle. Move forward 10 meters, and jog forward after hearing the second whistle.

Note: When moving forward, lift your knees upward, lift your thighs above the horizontal level, press your chin down, swing your arms naturally, and do not lean your body backward. This is an exercise for leg muscle strength and endurance, and a preparation for the ability to start running.

3. Frontal push-up

Lie face-down with your hands stretched out in front of the starting line. When you hear the whistle, run forward 20 meters in small steps or jumps.

Note: When accelerating after standing up, you should be reminded to run forward in a fast and small step, and do not straighten your body too early. This is an exercise for physical agility and prepares for the ability to start running.

4. Start Movement Practice

1. Essentials of crouch start

① The key points of each position are to put four fingers together and the thumb in an eight-shaped support, with both arms shoulder-width apart, eyes looking at the starting line, the back knee joint on the ground, and the soles of the feet close to the starting frame.

② Preparation: Lean your shoulders forward slightly beyond your hands, look about 30cm in front of the starting line, lift your hips higher than your shoulders, make the front knee angle about 90°, and the back knee angle about 110°

③ Start running and push off the ground. After hearing the gunshot, quickly bend your elbows and swing your arms back and forth vigorously. Push your front foot backward with force and pull your back foot forward quickly.

2. Practice simulations in groups of two and correct each other’s movements.

3. Practice the operation of the starting blocks.