The main thing is to do it correctly! Shuttle running technique without mistakes and injuries. Shuttle running: features of execution How to run shuttle running correctly 4 20

The most common way to keep your body in good shape is running. With its help, you can significantly improve your physical health. To diversify the training process, some people use shuttle running. After such exercises, you can quickly notice improvements, both in terms of endurance and speed.

By regularly doing shuttle running, an athlete gains speed using a specific technique of constant acceleration. In addition, to properly perform such a run, it is necessary to maintain balance and show considerable dexterity in movements. Abruptly changing the direction of the run helps develop gross motor skills of the body, and also helps develop resistance to constant changes in pace.

Initially, using the shuttle method, goods were transported along the river from one bank to the other. Thus, it was necessary to constantly change the direction of movement in order to deliver as many things as possible. In the past, small boats needed to make several round trips a day. Shuttle running is built on the same principle. Starting his journey at point A, the athlete must get to point B and return back; he must run such a distance several times, depending on the established standards.

The standard distance in shuttle running does not exceed 100 meters in one direction. The athlete must overcome such short segments, periodically reaching the end point of the path, where he needs to make a sharp turn and run back in the other direction. It is important not to lose precious seconds during touch when changing movements. The main goal is to complete a set number of turns and reach the finish line in the minimum time.

The most common are five types of distance. The standards for shuttle running are different in each specific case; they are usually used in physical education classes in educational institutions or at training camps in sports sections.

Table No. 1. Shuttle running standards for men and women

For variety, shuttle running sometimes uses various auxiliary objects that need to be transferred from one end of the distance to the other. This method is often used during competitions. This does not allow participants to cheat without reaching the line, since the main task is to transport the object to the other side by running and taking it.

Shuttle running is classified as one of the types of sprint races. However, many athletes prefer to run a longer distance in a straight line, since this task seems much easier than covering several short sections. During the shuttle run, the athlete needs to have time to develop the maximum possible speed, be able to brake sharply at the shortest distance, group correctly and start moving again from a low start. In addition, this set of exercises has to be repeated several times during one race. Only a highly physically developed person will be able to overcome this path without injury and at the same time spend a minimum of time.

Such training is considered the most traumatic. Since all muscle groups are involved during shuttle running, to prevent unpleasant injuries, it is recommended to do a good warm-up for several minutes before exercise. Only after all the muscles are warmed up can you begin the main workout. The load during running is not only on the body, but also on the internal organs, especially the heart muscle and lungs. Therefore, you should be careful when performing exercises: at the slightest sign of discomfort, you should stop training and, if necessary, consult a doctor for help and advice.

If you perform the shuttle running technique accurately and correctly, you can see positive results quite quickly. Such training has the maximum positive effect on the entire body as a whole. Shuttle running helps strengthen all muscles and bones, improves the circulatory system, helping to normalize blood circulation, and develops overall coordination of movements.

Shuttle running is often used in training in team sports, where the direction of movement of athletes can change dramatically. For example, these include rugby, cricket and others. Thanks to such training, players can quickly improve their speed, work well on coordination of movements, and also develop dexterity. However, such activities will be useful not only for athletes, but also for ordinary people interested in an active lifestyle.

Shuttle running technique

In order to get the maximum positive effect from training, the correct shuttle running technique must be observed. After all, not only the speed of completing a distance can influence the final result, it is also important to efficiently overcome obstacles in the form of sharp turns.

Many coaches first recommend working out your running technique at low speeds, so that you can then increase the pace. Thus, the athlete will develop a system for completing the distance, and, ultimately, will be able to save a couple of precious seconds. For high-quality shuttle running, you should know three main points:

— how to start correctly;

— how to run competently;

- how to finish quickly.

1.Start

Since the distance is less than 100 meters, the use of starting blocks is not necessary. Each athlete independently determines his stance at the start; for some it is more convenient to move from a low starting position, and for others from a high one. In addition, you can choose a starting position based on the floor covering. This could be asphalt, a treadmill or a lawn.

To begin with, it is important to determine the starting leg, from this the correct starting position will be calculated. In order to more accurately determine the pushing leg, many trainers use a simple method. While the athlete is in a relaxed state and does not suspect anything, they lightly push him in the back and watch which leg he falls on first. In this way, one can easily learn about the athlete’s driving leg.

The body position at the start should be similar to what a professional speed skater looks like. The supporting leg is rotated approximately 30 degrees and stands on the starting line, being in the maximum tense state, the free leg is located behind the toe. The back is straight, the lower back is not tense, it is in a static position, the body is slightly leaned forward.

As soon as the start signal sounds, you need to sharply push off with your supporting leg and, by inertia, throw your body forward. At this point, it is important to catch the push with your whole body and lift your body up, while maintaining the jerk. It is important for a professional athlete to thoroughly work out the starting technique, since the pace of the entire run will depend on this.

2.Distance running

To develop the greatest speed, it is necessary to run the distance on your toes, thus saving time that would be spent pushing using the entire foot. In addition, the right decision would be to increase the number of steps: the more often an athlete runs, the higher his speed becomes. To work on this feature, you can take advantage of and perform jumps with maximum frequency.

Mastering the shuttle running technique is impossible without high-quality development of the stopping step. It is necessary for the correct turn at the end point of each distance segment. The faster and more accurate this step is, the more abruptly the change of movement will be made, which means the less time will be spent. To properly practice the correct technique of a stopping step, team games, for example, volleyball, football or hockey, can be used.

3.Finish

For beginner athletes, it is recommended to choose the technique of rapid finishing at maximum speed. More experienced runners usually use a spectacular throw with the chest and shoulder girdle at the finish, due to which they can become leaders in the last meters of the distance. However, this method is risky because if performed incorrectly, serious injuries can occur. Therefore, if coordination is still not sufficiently developed, you should pay attention to the first method of finishing.

Conclusion

It is quite simple to master the correct technique and perform shuttle running efficiently; educational videos can be found in the public domain on the Internet, so it becomes possible to most accurately understand all aspects of the training. Do not forget that any lesson should be based on a thorough warm-up and correct exercises for shuttle running. Thus, it will be possible to more effectively influence the entire body as a whole.

Shuttle running is both the most unusual and the most dangerous short-distance running. However, if you do everything correctly and follow the running technique exactly, you can not only show good results, but also enjoy the training process. This running is also good because it is universal and useful in many other team sports.

What else is shuttle running for?

STANDARDS FOR PHYSICAL TRAINING

Types of physical exercises for the competitive selection of candidates for the Academy of Management of the Ministry of Internal Affairs of Russia are performed in accordance with the requirements of Order of the Ministry of Internal Affairs of Russia No. g. “On introducing changes and additions to the Manual on physical training of employees of internal affairs bodies, approved by Order of the Ministry of Internal Affairs of Russia No. g.”

3 km run

Running is performed both over rough terrain and in the stadium. The run begins with a high start and the first 30-40 meters the runners run with acceleration (i.e., short and frequent steps), then switch to a swing step and 200-300 meters before the end of the distance increase the running speed and finish.

Shuttle run 4 x 20 m (s)

The running is carried out on a flat area marked with start and turn lines at a distance of 20 meters from each other. On the command “March” - run 20 meters from a high start, touch the ground (floor) with your foot behind the turn line, turn around and run in the same way for three more segments of 20 meters.

Strength complex exercise (for men)

Performed according to the following scheme:

Do push-ups on your hands (touch your chest to the floor) 10 times while lying down;

From a lying position, take a squatting position 10 times (knees between hands);

Lie on your back, hands on your waist, take a sitting position 10 times;

From a half-squat, perform 10 jumps up, fully straightening your legs, hands behind your head (when doing a half-squat, your thighs should be parallel to the floor).

Repeat the cycles of these exercises without pauses for the number of times. For employees of the 4th medical age group, the dosage of each exercise in one cycle should be 5 repetitions.

Strength exercise (for women)

Completes within 1 minute. The first 30 seconds - from a lying position on your back, with your arms along your body, bend forward as much as possible until your toes touch your hands. For the next 30 seconds, turn into a lying position and perform the maximum number of flexions and extensions of your arms.

Physical fitness assessment

Men

Exercises(unit.)

Grade

Age groups

(up to 30 years old)

(up to 35 years old)

(up to 40 years old)

(up to 45 years old)

Shuttle

Strength complex exercise (number of cycles)

Women

Exercises(unit.)

Grade

Age groups

(up to 25 years old)

(up to 30 years old)

(up to 35 years old)

(up to 40 years old)

Shuttle

Strength exercise (number of repetitions)

LESSON SUMMARY ON PHYSICAL EDUCATION

School: MBOU NOSH No. 25

Class: 4

Lesson: 2

Location: Sports ground of school No. 25

Topic: Shuttle run 4x9

Target:

Learn a running warm-up; repeat the shuttle running technique.

Tasks:

-Educational: Training in shuttle running technique.

- Educational: Develop motor qualities - agility, speed of movement, endurance.

- Wellness: Help strengthen the cardiovascular and respiratory systems, musculoskeletal system

INVENTORY: whistle, cubes (4pcs), stopwatch, cone (4pcs).

2. Construction. Greetings. Reporting the objectives of the lesson.

3. Warm-up run.

4. Restore breathing.

5. Rebuilding from one to 2 columns.

6.ORU

1. I.p. - legs apart, hands on the waist, head turns.

1- turn your head to the right, hands to your shoulders.

2-i.p.

3- turn your head to the left, hands to your shoulders.

4-i.p.

2.

1- arms up, right leg back.

2-i.p.

3- arms up, left leg back.

4-i.p.

3. IP - legs apart, arms down.

1,3 - hands in front.

2- hands up.

4-i.p.

4. I.p. - legs apart, hands on the waist, bends

1- tilt to the right.

2- tilt to the left.

3- lean forward.

4-i.p.

5. I.p. - legs apart, hands below.

1- hands up.

2- Bend forward and reach for your toes.

3- squat arms forward.

4-i.p.

6. IP - legs apart, hands on the waist.

1,2 - circular movements of the hip joint to the right side.

3.4 - circular movements of the hip joint to the left side.

7. IP - narrow stance, hands on knees.

1,2 - circular movements of the knee joint to the right side.

3.4 - circular movements of the knee joint to the left side.

8. Jumping.

7. Rebuilding from 2 columns to 1 column.

8.Running warm-up.

1. Side step with the right side.

2. Side step with the left side.

3. Running with high hips.

4. Run with the shin wrapped back, arms behind.

5. Small multi-jump.

6. Run backwards with your arms moving backwards in a circular motion.

7. Large multi-jump with the right foot in front.

8. Large multi-jump with the left foot in front.

9. With straight legs thrown forward.

1 min

1 min

2 minutes

1 min

2 minutes

6 times

6 times

6 times

6 times

6 times

6 times

6 times

6 times

1 min

2 minutes

15-20 m

15-20 m

15-20 m

15-20 m

15-20 m

15-20 m

15-20 m

15-20 m

15-20 m

Organized access to the street.

"Be equal!"

“Attention!”

"Hello!"

“At ease!”

“Pay your bills in order!”

My name is: Svetlana Sergeevna.

Lesson topic: “Shuttle” without 4x9.

“Right one, two!” At a slow pace, “Running march!”

Let's move on to a step.

“Stand in one line!”

“Left one - two!”

"Calculate for 1.2!"

1st numbers in place, 2nd numbers 4 steps forward.

“According to instructions, step, march!”

I.p. accept.

“Start exercises to the right!”, “Stop!”

The pace is average.

I.p. accept.

“Start the exercises with the right leg!”, “Stop!”

The pace is average.

I.p. accept.

“Start forward arm exercises!”, “Stop!”

The pace is average.

I.p. accept.

The pace is average.

I.p. accept.

“Start arm up exercises!”, “Stop!”

The pace is average.

I.p. accept.

“Start exercises on the right side!”, “Stop!”

The pace is average.

I.p. accept.

“Start exercises on the right side!”, “Stop!”

The pace is average.

The pace is average.

“Step around to your places, march!”

The students line up in one column. The distance between students is 2 steps. They run to the cone and return on foot.

"Additional step with the right side, march!"

"Added shaom with your left side, march!"

“Hip high, march!”

“With the shin whipped back, march!”

"Small multi-jumps, march!"

“Backs forward, march!”

“Big multi-jump, right foot forward, march!”

“Big multi-jump left foot forward, march!”

“Running with straight legs, march!”

Main part (29 min)

1.Technique for performing 4x9 shuttle running.

Explanation.

Show.

When shuttle running, a high start is used. To do this, you need to stand in the position of a speed skater (put the pushing leg forward and the swing leg back), the body weight is transferred to the leg that is in front. On the “march” command, the student must reach maximum speed in just a few seconds. At the same time, it is important to keep the body tilted without straightening your back immediately when the command to run sounds. An important component of shuttle running is the presence of turns, in which agility is important. When reaching a turn, it is important to slow down a little, make a stopping movement, turn and pick up speed again.

2. Lead-up exercises

3.Replenishment of shuttle run 4x9

4. Game “Scarecrow”

5 minutes

2 minutes

10 min

12 min

They reach the cone, stop, and return backwards.

Turn with full running technique.

Complete technique with touch.

The players form a large circle. In the center stands a scarecrow wearing a hat. To the music, the children walk and sing, “In the garden, a scarecrow is wearing a hat, waving his sleeves and seeming to be dancing. Well, come on, scarecrow, play with us. And the scarecrow answers: “I can’t play now, I have to scare the sparrows.” And he catches up with the children. Whoever is caught up becomes a scarecrow.

Final part (6min)

1. Drilling techniques.

2. Game for attention.

"Cool, Attention!"

3. Construction, summing up.

4. Traveling to school.

1 min

3 min

1 min

1 min

The teacher gives commands:

“Class stand in one line!”

The players stand in line, half a step apart, facing the teacher, who gives commands and at the same time performs simple exercises. All students must do the exercises behind him if the teacher says the word “class” before the command. If he did not say this word, then the students stand motionless. Those who violate this rule or do not follow the correct command take a small step forward from the formation and continue to play. The game lasts 3-4 minutes. After its completion, only the most attentive remain in the ranks.

What did we study in class?

What was the hardest thing?

The teacher gives commands:

"Left!"

“March to school!”

What is shuttle running, why is it called that and why run like that? This is another type of running in athletics. Let's take a closer look.

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 goes up and 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.

Shuttle running is a GTO standard, a mandatory standard in physical education classes in schools. For athletes, this is an excellent option to practice coordination and quickly change the direction of running while maintaining maximum speed.

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

Features of shuttle running

You may ask why run like a shuttle if there are interval races. 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 to turn around without slowing down. 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.

Since the load in this type of running is large, you need to warm up well before training. Otherwise you risk injury.

Shuttle running options

Typically the distance between two points in this type of athletics is 10 meters, 9 or 7–8 meters. The distances are different for men and women. Running 10 meters is done 4-10 times.

There are many different options: you need to run around the extreme points of the distance, in one direction we run facing forward, and back - backwards.

Therefore, the types of shuttle running differ in the technique of execution, the number of segments and the distance between points A and B (remember that point A is the start, and B is the place of the turn or change of direction of running).

There is a 10x10 shuttle run and a 3x10 shuttle run. The school practices 4x9 shuttle running. There can be many variations. And that’s what’s great about athletics – the variety of options makes it an interesting sport.

The shuttle running technique helps to avoid injuries and achieve better results. Let's break it down.

Shuttle technique

The shuttle running technique involves the following basic provisions and stages.

Start

Starting position – stand, one leg forward, the center of gravity of the body on it. One arm is pulled back and ready to help at the start, moving the body weight even further forward.

When the start command sounds, the body leans even further forward, the pushing leg does its job, and the other one prepares to quickly take over the baton. Some people recommend running on your toes for greater speed. Start in the way that is most convenient for you. The main thing is that the speed is good.

That's it, you've started. Objective number one is to gain maximum speed in the first 2 seconds.

Point B

Running to point B is a simple matter. But what to do when you reach it? How to continue running? You need to start moving the center of gravity of your body back at such a distance from point B that your speed decreases to the speed needed for a turn at this point, and not earlier or later. In the first case, you risk losing time, and in the second, you run further than the desired point.

If you run backwards, everything is easier. You slow down, going around point B, and run back. If you need to turn around, you lean towards the turn like a motorcyclist so that the inertia does not carry you somewhere.

At point A you do the same thing as at B.

If you need to lift an object, you can use emergency braking while grabbing the object. But this means that your speed will go to zero and you will have to accelerate again. At this stage, you can seriously lose valuable seconds. After all, shuttle running is a sprint type of competition.

Thus, running technique decides a lot.

Conditions for shuttle running

So now you know how to shuttle run correctly. Let's consider what environmental requirements are imposed by this sport.

The surface should not be slippery. That is, you cannot run the shuttle type in rain or ice. In such cases, it is better to move to the gym, otherwise you will stretch out on the asphalt, showing the worst result of your life.

Points A and B must be located in a place near which there are no walls, fences, or any obstacles. Otherwise, you risk flying into them at full speed. From the outside it looks funny, but the person involved in the collision may be at risk of injury, just like falling on a slippery surface.

For optimal running, you need to wear comfortable, non-slip sneakers and carefully lace up. A shoelace that comes undone while running can also cause a fall. And you won’t have time to tie it. Every second counts.

Clothes should not interfere with your movements or hinder your movements. But something too loose, hanging on you like a bag, won’t work either – it will slow down your running.

How to start shuttle running

Shuttle running training is carried out at low speeds. Task number one is to teach the body to move correctly, feel speed and respond adequately to its changes.

If you run fast in the first training sessions, it will be of little use. First we accustom the body to the correct technique, then we practice at higher speeds!

And don’t forget to thoroughly warm up your muscles before running. Without warming up, you can easily pull something.

Shuttle running, its advantages. Running and walking are natural exercises that humans use, according to nature’s design, as a means of transportation and meeting the needs of life. These exercises physically develop a person, stimulate muscle tone, and harmoniously improve body shape.

Shuttle running was developed by humans to develop additional qualities (endurance, reaction speed, agility, ability to coordinate movements) when preparing football players, basketball players, boxers, track and field athletes, and other athletes for competitions.

Additional qualities are developed thanks to the specifics of shuttle running: repeated movements in the opposite direction with a sharp change in the direction of movement at the end of the intermediate distance.

Standards for shuttle running

Shuttle running standards for schoolchildren by grade

Used to assess a person's level of fitness. The 3*10 m shuttle run standards for schoolchildren are developed depending on age (7-17 years), gender and level of training (high, medium, low). For example, for 7-year-old boys with a low level of training the standard is 11.2 seconds, and for a girl 11.7 seconds. For a 17-year-old boy with a high level of training, the standard is 7.2 seconds, and for a girl 8.7 seconds.

In the GTO standards, shuttle running 3*10 m is provided as a mandatory exercise for the 1st age group (6-8 years). To pass the standard for gold, silver and bronze badges, a boy must overcome this distance in 9.2, respectively; 10.1 and 10.4 seconds, and the girl in 9.7; 10.7 and 10.9 sec.

GTO standards for shuttle running 3x10m

Standards 3x10 for university students

Physical education lessons are also provided for students, and standards may differ among universities.

Shuttle running Ministry of Internal Affairs standards

To enter service under a contract

In special forces focus on results less than 25 seconds 10*10 meters

The shuttle running standards of 10*10 and 4*9 m were developed for military personnel and boys in grades 9-11. For 8th grade schoolchildren, the shuttle run assessment is 5*10 m, and for girls 3*10 and 3*9 m at a low level of development. For example, to get a grade of “5”, an 11th grade student needs to run a distance of 4*9 m in 9.2 seconds, and a female student in 9.8 seconds.

Shuttle running distances.

Shuttle running is used at distances of up to 100 m, covering intermediate distances (most often 9-10 m) in forward and reverse directions up to 10 times. Shuttle running requires more time and energy consumption when running the same distance, because the athlete has to run around the obstacle several times and reduce speed to prevent injury when turning 1800 at the end of the intermediate distance.

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 the weather is favorable, you can conduct shuttle running training at a stadium or any sports ground.

The most popular shuttle running distances are 10*10, 4*9 and 3*10 m; less often, distances of 5*10 and 3*9 m are used in training methods for schoolchildren. When preparing athletes, the coach individually selects the shuttle running distance depending on the athlete’s preparedness and specifics tasks solved during the training process.

Shuttle running technique. At each stage of the shuttle run (start, intermediate distance, turn, finish) a certain technique is used.

Video of a coach training future football players

And the video technique on how to properly run shuttle running from a trainer

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. The start and turn lines are marked, the width of the lines is included in the length of the intermediate distance. Completing the intermediate distance includes correct placement of the first step and the ability to increase the frequency of shortened steps over the distance, which is initially developed by fast jumping rope. At the end of the intermediate distance, you need to mark this event, for example, by touching the ground (floor) with your hand and turning 180°.

Turns require mastering a stopping step; this step, in addition to shuttle running, is most often used in basketball. Do not use any uneven surfaces or objects as support when turning. The athlete tilts his torso towards the changed direction of running.

The finish requires equipment for safety reasons: the walls of the gym at the finish site must be protected with mats; there should be no objects in the finish area that could cause injury if collided with. All elements of the shuttle running technique are developed through repetitions at a slow pace.