Types of shuttle running: standards, technique of correct execution

The main purpose of world records is to demonstrate human capabilities and motivate other athletes to improve their results. Since the physical indicators between men and women differ, the International Athletics Federation (IAAF) decided to divide all world records into men's and women's.

Below you can find out what running record was set by whom, where and when. All information was collected from open source iaaf.org and is current at the time of publication. All names were translated using wikipedia.org.

Introduction to shuttle running

The word "shuttle" is often used to refer to the part of a sewing machine to which the thread is attached. She also goes down, threading the thread through the fabric. Thanks to this invention, the manual labor of creating, for example, clothing has become fully automated.

Shuttle running gets its name from the constant change of direction. Usually this is running back and forth between two points. More often they start from point A, run to point B, turn around there (around point B) and run back to point A. During one race, athletes move from A to B up to 10 times.

Today, shuttle running is a type of training, a type of running that anyone can practice.

Mistakes during training

The most common typical mistakes are made by novice athletes, and most often over long distances. They are:

1. No warm-up. This significantly, almost by a third, reduces the efficiency and effectiveness of shuttle running.
2. Incorrect calculation of your strength, endurance and load. Let’s repeat – we perform the first part at an average pace, and then gradually increase the intensity of the movement.
3. There is no need to start with heavy loads - even for trained athletes. For beginners, low-intensity cardio is generally recommended, for example, shuttle running 3x10 or 4x9. Choosing large-volume loads at once can cause irreparable harm to the body.
4. Incorrect choice of breathing technique and frequency. To run a shuttle, you need to breathe in a 2 by 2 mode, that is, while inhaling, you need to take two steps and in the same way while exhaling.

https://youtu.be/UYcvgMUCinU

Popular competitions

At the Olympic Games, the 10,000-meter race takes place in one stage, which is also the final stage. If more than 20 people take part in the race, they are divided into two groups. When athletes cover 115 meters of the distance, they occupy a common track.

At the 2020 Olympics in Rio de Janeiro, Briton Mo Farah won, thus becoming the sixth athlete to win gold twice at the Olympics in this distance. It is noteworthy that Mo Farah won despite falling after a collision with American Galen Rapp.

Mo Farah after winning the 10,000m in Rio. Photo: Paul Gilham / source: thetimes.co.uk

As at the Olympic Games, at the World Athletics Championships the 10,000 m race takes place in one stage. The last time preliminary heats at the World Championships were held was in 1997. To get to the championship, you must meet the time standard set by the IAAF. Being among the top 15 runners at the World Cross Country Championships is also equivalent to meeting the standard.

A popular tournament among spectators is the European Cup 10,000 meters. Each participating country can enter up to six runners in the men's and women's races. The results are summarized separately in the individual and team competitions. Russian athletes have experience participating in such a tournament. In 2010, the Russian men's team took third place in the team competition.

Basic beginner mistakes

A little later we will look at the benefits of shuttle running for the body and whether harm is possible, and now we will look at the main mistakes that almost all beginners in this sport make:

1. Never start learning to run at high speeds right away;
2. First of all, learn to control speed changes;
3. Learn to move correctly when starting and turning;
4. Don't forget to warm up before starting your workout. All muscles must be thoroughly warmed up to avoid sprains and injuries.
5. Remember the rule with which you will understand how to quickly run the 10x10 shuttle run: the tips boil down to one recommendation - first master the correct execution technique, and then begin to increase speed results. And nothing else!!!

Shuttle running options

There are 2 classifications of shuttle running:

1. depending on the number of specified intervals;
2. and depending on the method of reversal.

The number of intervals usually varies from 3 to 10.

There are 4 main ways to turn:

• Classic 180 degree turn;
• Turn 180 degrees and touch the floor;
• Shuttle running with moving objects (usually wooden blocks or cubes) from point A to point B;
• Shuttle running without turning 180 degrees, when every second interval of the distance the athlete runs backwards.

A classic turn and a turn with touching the floor are not much different from each other, since their only difference is the pre-agreed condition - to touch the surface, which, by the way, sometimes athletes do during a classic turn, so as not to lose their balance.

Shuttle running with moving objects from point A to point B is a kind of relay race with one participant, where the role of the relay baton is most often played by small wooden blocks that initially lie at point A. Their number usually varies in the range of 3-5 pieces.

An example in video format with a baton.

Shuttle running without a turn is the simplest type of this exercise, from the point of view of coordination, but at the same time it puts more strain on the knee and ankle joints than others, since as the athlete reaches point B, the athlete has to reduce speed solely by braking, and not by entering a turn.

In addition, variations in the length of the segments are possible. The most common intervals for shuttle running are 10, 15 and 20 meters.

Technique for performing shuttle running in stages

As we mentioned, shuttle running includes 4 stages. Each of them has its own subtleties, and if you understand them, then the effectiveness of your training will be maximum. The presented algorithm applies to people with traditional right-sided motor skills. Lefties can do everything in mirror mode.

Stage 1. Start

• The position is performed from a high start. The supporting leg is in front, the center of gravity is shifted to it. The maximum tension falls on the quadriceps.
• The body is tilted forward, arms are bent at the ribs, the back is straight. The start is explosive, which is facilitated by well-developed leg muscles.

Stage 2. Race of the first segment

The first part of the distance must be run quickly, so landing only on the toe, and not on the entire foot, is used. The movements are springy and uniform.

Stage 3. Turn 180 degrees

Performed in the following algorithm:

• a meter before the turn the speed drops sharply;
• a stopping step is performed when the foot of the leg that is in front is placed at 90 degrees and then a turn is performed the remaining 90 degrees - this technique maintains the inertia of movement and ensures a quick increase in speed for the next segment.

Stage 4. Finishing

It is customary to make a final push, that is, the speed of movement should increase until the very finish line, and then gradually slow down.

A video of shuttle running will help you learn how to run shuttle running correctly.

Sources

• https://FitNavigator.ru/kardio/chelnochnyj-beg.html
• https://www.fitnessera.ru/texnika-vypolneniya-chelnochnogo-bega-i-interesnye-fakty-o-ego-polze.html
• https://voen-pravo.ru/34-5/
• https://nasporte.guru/legkaya-atletika/tehnika-i-pravila-vypolneniya-chelnochnogo-bega-3h10.html
• https://trenirofka.ru/vidy-trenirovok/kardio/chelnochnyy-beg.html
• https://GTOnorm.ru/chelnochnyj-beg-tehnika-vypolneniya/
• https://BegBega.ru/chelnochnyj-beg-10h10-tehnika
• https://bodybuilding-and-fitness.ru/kardio/beg/chelnochnyj.html
• https://keeprun.ru/types/chelnochnyj-beg-texnika-vypolneniya-pravila-i-normativy.html
• https://beguza.ru/chelnochnyj-beg/
• https://kakbegat.com/33-chelnochnyy-beg.html

Shuttle run 10x10, 3x10: technique with video, standards, program and complexes

Shuttle running is a type of cardio exercise widespread throughout the world, aimed at developing the speed and strength qualities of an athlete. When performing a shuttle run, the athlete must run the same distance in the forward and reverse directions several times with a 180-degree turn at the end point of the distance.

The most popular technique among athletes is shuttle running 10x10, 3x10. This method of training is useful in that it helps to increase the explosive strength of the leg muscles, improve the functioning of the entire cardiovascular system, develop coordination and strength endurance.

Shuttle running standards are used to assess the physical fitness of not only athletes, but also employees of various law enforcement agencies.

Attention!

Usually shuttle running is carried out over short distances from 10 to 30 meters, but in rare cases the distance can reach 100 meters.

Due to its many-sided benefits, this exercise has gained popularity in fitness, crossfit, various martial arts, and is also included in the mandatory physical training program in schools, specialized academies under government agencies and in the Armed Forces of the Russian Federation.

Today we will figure out how to do shuttle running correctly, as well as what are the practical benefits of this exercise on the human body from the point of view of the all-round development of an athlete.

Exercise technique

The shuttle running technique has several varieties, the choice of which depends on the distance the shuttle run is performed: 10x10, 3x10, 4x9. However, at your discretion, you can increase the distance several times - be guided by your level of physical fitness and well-being.

One way or another, the shuttle running technique is almost the same for any distance.

The only factor that should be taken into account is that in short-distance running the athlete immediately begins to perform the exercise with the greatest intensity, using all his power potential; with a longer shuttle run (for example, 10x10 or 4x100), the first 4-6 segments should be performed at a normal pace, trying not to expend a large amount of energy, so as not to become exhausted ahead of time. It’s better to leave most of your body’s speed-strength resources for last in order to cover the required distance in the shortest possible time period and show a truly outstanding result.

The exercise should be performed as follows:

1. Starting position: we place the supporting leg forward, trying to keep the entire center of gravity above it. The quadriceps of the supporting leg is tense, like a spring, the body is tilted slightly forward, the back is straight, we keep our hands at the level of the ribs. The start should be as explosive and fast as possible in order to overcome the first segment in the minimum time. For a truly explosive start, we need strong and well-developed legs, so pay more attention to exercises that develop quadriceps explosiveness: barbell squats with a pause at the bottom, sumo deadlifts, box jumps, jump squats, etc.
2. During the race itself, we need maximum speed. To do this, after each step you should not land on your entire foot, but only on your toe. To develop this skill, replace your standard cardio with jumping rope, then the Lisfranc joint will adapt to constantly landing on your toes, and shuttle running will be much easier.
3. At the end of each segment you need to make a 180 degree turn. To do this, you need to sharply reduce the speed and take a stopping step, turning the foot of your front leg 90 degrees in the direction of the turn - this movement will slow you down, but will not completely extinguish the inertia.
4. In the last stretch, you need to squeeze the maximum out of your body and make one last explosive acceleration, without thinking that you will soon need to stop, you must continue to increase the speed right until the finish line.

You can see a video of the shuttle race below. It very clearly shows the technique of performing shuttle running.

Common mistakes

When learning the technique of performing the 10x10 shuttle run, many beginning athletes encounter the following problems that prevent them from getting the most out of this exercise:

1. Incorrect load distribution. If you run 10 equal sections of shuttle running, your endurance will usually run out after the first half. To avoid this, you need to start running at medium intensity, trying to increase the speed with each segment, using the explosive power of the leg muscles.
2. Load volume too large. Don't go overboard with your training volume when it comes to high-intensity cardio like this, especially if you suffer from various types of cardiovascular diseases. You will most likely end up doing more harm than good.
3. Stopping too slowly before turning. There is no need to reduce your running speed in order to turn around calmly; you need to turn around in one movement, sharply turning your leg 90 degrees - this way you will maintain the force of inertia and not reduce your speed to zero.
4. Incorrect breathing rate. While performing the shuttle run, you should breathe in the “2-2” mode, taking two steps while inhaling and two steps while exhaling. You should breathe only through your nose.
5. Don't forget to warm up properly, as shuttle running involves engaging a huge number of muscles, joints and ligaments.

Training program

This shuttle running program is designed for beginners who are just starting to get acquainted with this exercise. It consists of only 6 workouts, between which you should take a break of 2-3 days so that the body has time to replenish energy costs.

On topic: Exercises for running 3 km

However, by repeating it several times, you can significantly improve your maximum result in the shuttle run. It's best to do these workouts at a track or track facility. There you can accurately measure the required distance.

Training no.:	Number of approaches and required distance:
1	Perform the 4x9 shuttle run three times.
2	Complete the 4x9 run five times.
3	Complete the 4x15 run three times.
4	Complete the 4x15 run five times.
5	Complete the 4x20 race three times.
6	Complete the 10x10 race once.

Shuttle run standards 10x10

Shuttle running is part of the mandatory physical training program for military personnel in various units. The table below presents the current standards in force for military personnel serving under contract and military personnel from special forces units, approved by orders of the Ministry of Internal Affairs of the Russian Federation.

Contract workers	Men	Women
Up to 30 years old	Over 30 years old	Up to 25 years	Over 25 years old
28.5 sec.	29.5 sec.	38 sec.	39 sec.
Special Forces	25 sec.	—

CrossFit complexes with shuttle running

If you are starting to get bored with your training process, try performing several functional complexes from the table below. This will bring something new to your program and diversify the entire training.

The complexes are designed for fairly experienced athletes with good strength endurance, since a beginner simply cannot cope with such a combination of aerobic and anaerobic load, and even in such a huge volume.

Kit-Kat	Perform 60 pull-ups, 60 sit-ups, 15 push-ups, 50 push-ups, 10x10 shuttle run. Only 3 rounds.
Lira	Perform a 6x10 shuttle run and 15 burpees. Total 10 rounds.
Marathon	Complete a 250m sprint, 5 pull-ups, 10 push-ups, 5 hanging leg raises and a 4x10 shuttle run. Only 4 rounds.
Ralph	Perform 10 classic deadlifts, 10 burpees and a 6x10 shuttle run. Only 3 rounds.
Bodyguard	Perform 4x10 shuttle runs, 40 double jump ropes, 30 push-ups and 30 jump squats. Only 3 rounds.

Sometimes, in order to diversify the exercise, they practice shuttle running while carrying 2-3 objects.

Source: https://cross.expert/uprazhneniya/chelnochnyj-beg.html

Distance running

After starting the shuttle run, it is necessary to set the maximum frequency of steps, which will allow you to gain speed in a minimum number of meters. The distance is covered on the toes, which is the correct technique in short-distance running.

Before making a turn, you must reduce your speed. Moreover, the shorter the distance required to reduce speed, the better.

An important feature of the shuttle is the stopping step, which is performed when turning at the end of the segment. Improper execution of this technical element may result in injury.

Therefore, warm up actively.

During a stopping step, the swing leg is brought forward, the foot turns horizontally in relation to the shin. This action helps maintain balance when turning.

After the stopping step, you need to make a 180 degree turn. The first running step is performed with the stopping foot. In this case, repulsion occurs due to the pushing force of the supporting leg. The stopping step is often used by football players when the direction of the ball or attack suddenly changes.

An important point is to prevent unnecessary actions when turning. For example, touching a line and rotating are performed simultaneously. If you perform these actions separately, you can lose seconds.

Shuttle race finish

The final part of the shuttle race is finishing. This phase is technically no different from the finish of a sprint. Here you can also use tricks that can improve your results at the finish line. For example, a chest forward throw or a shoulder lunge.

The difference between the final part of the shuttle is that when finishing, the line does not touch and there is no need to reduce speed. On the contrary, you need to gain maximum speed and finish.

Running as preparation for other sports

Shuttle running is often used in training in team sports that involve sudden changes in direction. For example, football, rugby, volleyball, basketball.

Thanks to its multifaceted benefits, this exercise is so popular in cross-fit, fitness and various martial arts.

Shuttle running is included in the compulsory school physical training program , as well as in specialized academies under government agencies and in the Armed Forces of the Russian Federation.

The only factor that should be taken into account is that in short-distance running the athlete tries to run as intensely as possible, using all his strength, which is not always beneficial when the number of segments increases.

So, when looking at 10x10, you should perform the first half not at full strength, without investing a large amount of energy so that you have enough strength to complete the exercise. It is better to leave most of the body's energy for last and achieve high results.

Running technique

Despite the simplicity and accessibility of running, people over thirty years of age need to pay special attention to the correct technique. After 30, and further with age, the condition of bone tissue and the elasticity of ligaments and joints deteriorate, which can lead to injuries

First of all, you need to know how to run correctly; running technique should help improve your results and not harm your health. Don't train too often; your muscles need time to recover. It is optimal to train every 1-2 days. The workout should begin with a warm-up and end with muscle stretching.

Do not forget that for the desired result it is important to understand how to run correctly; running technique must improve every time

To improve the quality of shuttle running, the following conditions should be met:

• at the start, make a small lunge forward with your pushing leg in order to react on command and perform maximum acceleration;
• you need to run on your toes to reduce the load on your knee joints;
• correct running should be accompanied by a slight tilt of the body forward, and in no case should you tilt your back back. This will not only shorten the running time, but also injure the spine, including the cervical spine;
• as you approach the end of the distance, you need to start turning sideways about a meter before the stripe, lunge with your foot and touch the floor, push off easily without wasting time and run further;
• to speed up your running, your arm technique should also help speed up. Elbows should be bent and fingers flexed. Hands should move alternately, changing position as quickly as possible, helping the legs to accelerate at the same time;
• breathing should be chest. Inhale sharply through the nose, exhale more slowly through the mouth. Let your breathing match the rhythm of your body's movement. It is strictly forbidden to hold your breath.

How was it possible to film the banned Bulgakov, who were the characters based on, and why was Gleb Strizhenov removed from the role?

Mikhail Bulgakov began writing the play “Running” about the fate of the intelligentsia and White Guard officers who were forced to leave their homeland during the Civil War in 1926. The plot is based on the stories of the writer’s wife, who then went to France with her first husband, and the memoirs of the White Guard general Yakov Slashchev. The writer had an agreement with the Moscow Art Theater for the production - a performance based on Bulgakov’s play “Days of the Turbins” was already selling out there, and no one doubted the success of the future premiere.

The premiere was planned for 1928, but took place almost thirty years later and not in the capital... The play was personally banned by Stalin: ““Running” is a manifestation of an attempt to arouse pity, if not sympathy, for certain layers of anti-Soviet emigrants, an attempt to justify or semi-justify the White Guard cause. “Run”, in the form in which it exists, represents an anti-Soviet phenomenon.” “Running” was first staged in 1957 on the stage of the Stalingrad Drama Theater, and a few years later the play was first published.

The film “Running” became the first film adaptation of Bulgakov in Soviet cinema. In order to take on the disgraced author, great courage was required, and Alexander Alov and Vladimir Naumov turned out to be brave directors. They wrote a script based on the plays “Running” and “The White Guard” and a libretto for the opera “Black Sea”, and invited Elena Bulgakova, the widow of the famous writer, as a consultant. Then the directors said that she was the link between the film crew and Mikhail Afanasyevich himself.

The fact that the script was approved was later called “Bulgakov’s miracle.” The directors urgently collected equipment, went on an expedition and began to work, spending as much money as possible. This was a standard technique to make it harder to stop filming, since the bosses would have to justify themselves for wasting public funds, and no one liked that. When the management finally came to their senses and banned filming, the directors consulted and continued working - maybe something would change. As a result of the second “Bulgakov miracle”, the management was removed from their positions, and the film crew gave up.

“Running” became the film debut of actor Vladislav Dvorzhetsky. He came to the film studio to audition for the roles of Golubkov and the counter-star agent Tikhoi, and then returned to Omsk and waited for an answer for almost a month. All this time, the directors were deciding what to do with an actor who had passed the audition poorly, but had a non-standard gothic appearance and fit the description of General Khludov, whom Gleb Strizhenov had already begun to play... Dvorzhetsky was called again and given him to play a complex scene of Khludov’s mystical dream. The actor played it better than all expectations, and for Strizhenov it was a blow that he was replaced by an unknown provincial debutant.

Many heroes had prototypes. Roman Khludov is Lieutenant General Yakov Slashchev. He fought against the Red Army in Crimea, then emigrated to Constantinople. His camp wife Nina Nechvolodova became Lyuska Korsakova in the film. General Charnota is Lieutenant General Sergei Ulagai. After the assault on Perekop, he was evacuated to Turkey, from where he moved to France and founded a circus troupe of equestrians. The name and some features of the hero are taken from Lieutenant General Bronislav Ludwigovich Chernota-de-Boyary Boyarsky, who served in the Polish Corps during the years of the revolution. Bishop Africanus - Metropolitan Veniamin, head of the Church of the White Russian Army. The commander-in-chief is Baron Pyotr Wrangel, one of the main leaders of the White movement.

Filming took place in constant travel. Constantinople was filmed in the Bulgarian Plovdiv and at Mosfilm, only general plans were filmed in Istanbul - with a hand-held camera, since there was no permission to film. The crossing of Sivash by the Reds was filmed in the vicinity of Sevastopol, scenes in the monastery in Zvenigorod, Khludov’s visions in a sand quarry in Lyubertsy, street scenes of Charnota and Golubkov’s visit to Korzukhin’s Parisian residence were filmed directly in Paris. The film crew was very surprised that none of the French even turned to look at Mikhail Ulyanov walking around in his underpants!

The card game scene between Korzukhin and Charnota was filmed at Mosfilm. We worked at night, because only at this time Mikhail Ulyanov and Evgeny Evstigneev were free and could arrive on the set at the same time. The actors had very different approaches - Evstigneev played the first takes brilliantly, but quickly got tired and faded, while Ulyanov played better and better with each take. The directors found a way out of the situation. While one was relaxing with tea and abstract conversations, they were rehearsing a scene with the second. Then the rested Evstigneev sat down with the warmed-up Ulyanov, and the scene was completed in one take. Moreover, it was partially built on the improvisation of the actors.

The most difficult episode was the cockroach race. It was impossible to force insects to race in a straight line, although they even tried to “train” them. There was an idea to make mechanical cockroaches, but it took time and money. They suffered until it occurred to someone to put a decoration with narrow drawers, upholstered on the inside with black material, at the end of the running tracks. A bright spotlight was directed onto the paths, and the frightened cockroaches rushed towards the saving dark crevices, without turning anywhere from the distance.

The second time the film was banned five days before the premiere. The news that the “Run” posters were being filmed in Moscow found the directors and Mikhail Ulyanov in the Czech Republic. We had to return urgently, but there were no tickets at the box office. They had to show off their ranks, and, thanks to the Ulyanovsk title of People's Artist of the USSR, they were put on a special flight that carried members of the Politburo. The interest turned out to be mutual, and soon Alov, Naumov and Ulyanov were invited “to the table.” Over cognac and dominoes, Naumov complained that for some reason their expensive film with the respected actor Ulyanov was withdrawn from distribution... The next day the posters were returned to their place. Moreover, the following year “Running” participated in the competition program of the Cannes Film Festival, but the Palme d’Or then went to the English melodrama “The Middleman.”

Features of shuttle running

You may ask why run like a shuttle if there are interval races and jogging. We will explain: these are different types of load. Here's what happens during a shuttle run:

1. You start like a sprinter, developing maximum speed in the first seconds. And so, as soon as you have developed this speed, you run up to the turning point. You need to try, without slowing down, once. But inertia will not let you do this, believe me.
2. Typically, at the turning point you need to touch the floor or some flag, or move an object. In this case, all this is called shuttle running with the transfer of 2-3 objects. You understand that maintaining speed in this case is unrealistic, because you need to stop, change direction 180 degrees and accelerate again.
3. And so, you change the speed, accelerate, and again at the starting point you need to brake.

So you are like a shuttle running back and forth. This is a complex exercise that develops coordination, speed, sense of balance and motor skills of the body muscles. All this is necessary for any ball game, hockey, martial arts.

Types of shuttle running

This exercise is auxiliary in the course of physical education classes at school; it allows both physical training of the schoolchildren’s body and instilling the necessary motor coordination skills.

Shuttle run 3x10 execution technique

The school curriculum provides for the implementation of the 3x10 standard starting from the 4th grade.

To complete it, as a rule, a high start is chosen, implementation is carried out by 3-4 students at the same time, this method allows you to interest students in better fulfillment of the standard.

The exercise can be performed both outdoors and indoors. When several students fulfill the standard, treadmills must be marked for each participant.

Before the start, participants take the starting position, while the toe of the foot should be near the line, without stepping into the distance. After the “March” command, acceleration, running the distance, braking, touching the line or stepping and turning are carried out, followed by the start of the next stage.

After the last turn, the finishing segment is completed at the maximum pace. The end of the exercise is considered to be crossing the finish line by any part of the body.

Other types of shuttle running

For different age groups and categories, different standards and exercise conditions have been developed and applied, for example, in addition to running 3*10, students can, depending on age, have standards of 4*9, 5*10, 3*9.

For older ages, for example, students, people in whose professional activities physical fitness is one of the main criteria for professional fitness, for example, firefighters, police officers, rescuers, there are exercises in running 10x10 meters.

For such types, there are more stringent compliance standards.

How to run correctly

Rest between sets is 15 seconds, between exercises - 30 seconds. The exercises are the same as on Monday.

The standards for the 3*10 m shuttle run for schoolchildren are developed depending on age (7-17 years), gender and level of training (high, medium, low). Raising arms and legs while sitting.

The athlete sits on the floor, stretches his arms in front of him and raises his legs. At this moment, the legs should be spread, and the arms, on the contrary, should be brought together.

Shuttle running allows you to train in the gym in unfavorable weather, because... For this exercise you need a small area with markings for the beginning and end of intermediate distances. If we consider a shuttle, where there are 5-10 m between the markers, then you can certainly run 5 markers there without stopping.

How to train shuttle running?

This year I was able to run fully and, trying my best, ran in 25 seconds (my record is 24 seconds). A few days later I decided to try walking like I did a year ago. I showed the same time!!! As a single remedy, she is also advised to run 4:70 for small volumes (6-10 km/day).

Speed ​​endurance

The initial start is most often used high with support on one hand, but other start options are also allowed. After passing each intermediate distance in the opposite direction, at the start the technique of braking and subsequent acceleration is used.

Sprint with change of direction

Turns require mastering a stopping step; this step, in addition to shuttle running, is most often used in basketball. The shuttle running standards of 10*10 and 4*9 m were developed for military personnel and boys in grades 9-11.

At its core, this is short-distance running, only the number of races in one cycle is more than one.

The athlete runs a short section of the path once, turns around, runs back along the same route, repeats the exercise, etc.

Attention!

With the help of such exercises, athletes train to accelerate quickly, start and finish on time. It is also suitable as a warm-up exercise to improve speed in sprinters.

It is necessary to start the lesson, as in the standard complex, from the starting position. It can be either low or high. Special foot rests are not used in shuttle running. And it is better to refrain from the finishing jump; today even professional sprinters have become convinced of the low effectiveness of this technique.

During the game, hockey players need to be able to quickly develop and slow down speed over a period that lasts only 30-45 seconds. S.E. Pavlov: An athlete’s training should be based on reference to energy supply modes, the increase in power and capacity of which constitutes a resource for the development of sports.

It is this complex that is trained in the process of performing certain work. It is also not clear that many coaches often chase gigantism in players, giving preference to players who may be big but have problems with coordination, speed, and endurance.

This will make it possible to track and compare the results obtained. The distance increases from 1 km to 3 km. The running pace is slightly above average; by the end of the cycle it should be brought to 70-80% of the maximum. Table 1. In this case, the hand is always raised behind the supporting hand, and the legs remain in place. The exercise is performed clockwise and counterclockwise.

You love games with team running and have long guessed that you can run fast in different ways, but did not know how to comprehensively develop your speed qualities

After push-ups, without rest, the athlete walks on his hands along the entire length of the bars in one direction and the other. The number of approaches depends on the player’s level of training. In principle, these are all simple exercises that do not require the use of any complex machines or barbells. But the use of these exercises helps to develop the strength and power of the athlete.

https://youtu.be/2-7pGR7rBVc

Running with a partner. For 60 seconds, the running is carried out at a low pace; on command, the players start sharply and run at a high pace for 15 seconds. Then run again at a low pace. This is repeated 10 times. On Tuesday and Friday we work on the complexes. The player is constantly in motion, but at the same time he performs various strength work.

Complex 1. This exercise is performed at a distance of 25-30 meters. 10 repetitions are performed in one approach. Jumping with a partner. On Mondays and Thursdays, all exercises related to fast running. The speed of the exercise should be close to maximum.

The exercises are performed in 3 approaches, the first two approaches are done with weights, and the last approach without them. The “start” command is given with a wave of the hand and voice. The player starts from different positions: low start, prone position and low start with his back to the distance. Running with turns. The exercise is performed for 40 seconds. Running sideways. At a distance of 60 meters, racks are installed in a checkerboard pattern.

But the question immediately arises: to run or not to run short accelerations?

The player stands inside this “cross” and begins to run quickly in place, then jumps over the ball, takes several steps and jumps back to the starting position. After a few steps inside the figure, he jumps over another ball. The exercise is performed for 15 seconds. It is considered that the speed is there or not. This is an excuse not to work.

Movements are performed in one direction and the other. “Break”. The athlete, while jumping, pulls the foot of his left leg towards his right knee and slams his palm on it.

Torsion is performed forward and backward. Hyperextension with gripping the legs with the hands. In this position, he tries to bend even more and holds his legs for 20 seconds. Hyperextension with rotation.

Important!

The athlete takes the position as in the previous exercises. This is one approach. In principle, physically the player is in good shape.

Considering that the training was carried out only with his own body weight, his muscles are not clogged, they are strong and elastic.

On the subject: Device for measuring running distance

The athlete stands with his back to the distance, puts his foot on the ball and begins to move. At the same time, he jumps on the supporting leg, and with the other leg, which is on the ball, he rolls it behind him. When returning back, the ball is dribbled with the other foot. Work with soccer and basketball balls.

The player begins lateral movements from post to post while dribbling the ball. The return is carried out backwards. Dribbling and throwing. He starts dribbling, on command he turns around in a jump and makes a throw into the hoop.

If the guarding player forces the ball to be lost, then he must pick it up and throw into the hoop. Throwing the ball for American football.

Not only is the player constantly in motion, he is under forceful pressure, he plays on skates and holds a stick in his hands.

In this case, it is recommended to play one on one, one against two, and the so-called “sun” (several players stand around the perimeter of the table and start running around it, hitting the ball).

At work, we periodically take physical exams. standards, and in the cold season it includes a shuttle run of 10 by 10m. A year ago I had a back injury and could not fully run. To understand how to run shuttle running, you need to focus, first of all, on your speed limit. It should be maximum, because this is precisely what this complex was developed for.

Source: https://folkasernover.ru/kak-pravilno-begat/