What are the technical essentials for sprinting?

Among the many track and field competitions, sprinting is just one of them. Sprinting mainly exercises our speed. Regular sprinting can not only exercise the body, but also effectively exercise our cardiopulmonary function. Of course, for the majority of participants, they must master certain skills. Then the editor will explain to you in detail, what are the technical essentials of sprinting?

Starting

The task of running is to gain forward momentum, so that the body can quickly get rid of the static state and create favorable conditions for acceleration after starting.

Crouching start

★ Installation of starting blocks

There are two ways to install starting blocks: "normal" and "extended". The "normal style" is usually adopted. The front starting block is installed one and a half feet (about 40-45 cm) behind the starting line, and the rear starting block is one and a half feet away from the front starting line; the supporting surfaces of the front and rear starting blocks are respectively at angles of 40 degrees and 45 degrees and 70-80 degrees to the ground; the center axes of the two starting blocks are about 15 cm apart.

★Starting technique

The starting technique includes three stages: "get ready", "get ready", and "fire the gun" (or "run").

After hearing the command "Get in position", take 2-3 deep breaths, walk briskly to the starting block, support yourself with your hands, step your feet in front and on the footrest of the starting block, kneel on your back knee, place your hands close to the back edge of the starting line, stretch your arms, keep your shoulders parallel to the starting line, place your hands a little wider than your shoulders, put your four fingers together and your thumbs in an "eight" shape. Relax your neck naturally, look about 40-50 cm below and forward, and listen carefully to the command "Ready".

After hearing the "Ready" command, take a breath at any time, lift your hips steadily, at the same height as or slightly above your shoulders, move your center of gravity forward appropriately, and let your shoulders slightly exceed the starting line. At this time, your weight mainly falls on your arms and front legs. The "Ready" posture should be stable, with your feet against the starting blocks and the footboard, and your attention should be highly focused.

When you hear the gunshot, quickly push your hands off the ground, bend your elbows and swing your arms back and forth vigorously, quickly push your legs against the starting blocks to move your body forward and upward, and quickly and powerfully stretch your hip, knee, and ankle joints with your front leg.

★Speed ​​up after the start

The acceleration run after the start is a running section from the time when the hind legs push off the starting block to the middle run. Its task is to make full use of the forward momentum and gain high speed as quickly as possible in a shorter distance.

When the back leg leaves the starting block and finishes the forward swing, it will actively press down to land. The first step should be landed as close to the projection point of the body's center of gravity as possible, and the foot will quickly turn to the back kick after landing. After the front leg leaves the starting block, it will also quickly bend its knees and swing forward.

In the first few steps after starting, the two feet move forward along two straight lines that are not too far apart. As the running speed increases, the landing points of the two feet gradually converge to the two sides of the assumed straight line.

The acceleration distance is generally about 25-30 meters.

Standing start

Stand with your feet one to one and a half feet apart, bend your knees to lower your center of gravity, lean forward, bend your elbow on the opposite side of your front leg and put your back arm behind you, and when you hear the command "run", push the ground with both feet and rush forward quickly. Key point: move the center of gravity forward. Difficulty: start quickly.

Running

The middle run is the longest and fastest part of the sprint. Its task is to continue to exert and maintain high speed. The knee joint of the swinging leg is quickly and powerfully swung forward and upward. With the cooperation of the swinging leg's active forward swing, the supporting leg quickly and powerfully extends the hip, knee and ankle joints, pushes off the ground, and forms a coordinated action between the supporting leg and the swinging leg.

★

The calf quickly moves towards the thigh due to the inertia after pushing off the ground and the swing of the thigh, forming a movement where the calf and thigh are folded and swing forward. At the same time, the swinging leg actively presses down with the hip joint as the axis, the knee joint is relaxed, and the calf naturally stretches forward and downward with the inertia of the swinging leg to prepare for landing.

★

The landing action should be very positive. When running, the head should be upright and the upper body should be slightly forward. The arms should swing back and forth briskly and powerfully.

Curve running

When running from a straight road into a curve, the body should consciously lean inward, increase the right leg's ground pushing force and swing range, and the right arm should also increase the swing force and range accordingly, which is conducive to running quickly from a straight road into a curve.

When running on a curve, the body should be tilted toward the center of the circle. When pushing back, use the inner side of the forefoot of the right leg to exert force, and use the outer side of the forefoot of the left leg to exert force. The pushing and swinging direction of running on a curve should be consistent with the body tilting toward the center of the circle.

The above is my sharing of running techniques during sprinting. Improving running techniques requires a long process, so we cannot be too impatient for success, and we must exercise regularly and not give up halfway. Running requires long-term exercise to be effective, so friends who want to practice sprinting must have enough patience.