Sprints Ppt

8/12/2019 Sprints Ppt

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Prepared by : JOE TIAN LAI


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Basic Mechanics of Running

Running differs from walking in that,when running, the athlete only hasone foot in contact with the ground at

alltimes. However, in both running andwalking events, the athlete mustmaintain a balanced and uprightposture.


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Getting Into Proper Running Form

1. Take a Hips Tall position with your trunkand head directly above the hips.2. Let arms hang loosely at the sides ofyour body.

3. Close hands loosely with the thumbsup.4. Lean forward slightly; bend ankles untilbody weight is centered on balls of feet.5. Bend arms; bring hands to top of hipsforming a 90-degree angle between lowerand upper arms.6. Keep head in a neutral position,looking forward, with facial muscles

relaxed.


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Lifting Knees/Driving Arms1. Lift heel and push off with ball of foot.2. Bend leg at knee and drive it forward.3. Bring foot forward under knee.4. Strike ground with ball of foot whilebringing the foot back under the body.

5. Swing the arms forward and back withno help from the shoulder muscles.6. Stop hands at midline of torso at thetop, and at the back of the hips at the

bottom, shortening the angle slightlyon the upswing and lengthening theangle slightly on the downswing.


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Drills for Teaching StartsPartner Push DrillReps: 8x3-4 stepsPurposeDevelop arm and leg drive

Allow coach to evaluate efficiency of athletes

startTeaching Points1. Take proper set position.2. Coach stands in front of athlete, with hands

on athlete s shoulders.3. On command, athlete dives explosively intoa fully extended position.

4. Coach provides resistance and support.


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Stand-up Start DrillReps: 8x30mPurposeDevelop acceleration at the startIncrease strength and power of startDevelop explosive movementTeaching Points1. Take Hips Tall position.

2. Step power leg forward; bend at knee as much aspossible.3. In set position, bend forward from trunk.4. Bring arms in position opposite legs.5. On command, drive arms and legs, attainingmaximum acceleration.


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Push-up Start DrillReps: 8x5-10 steps

PurposeImprove arm strength and coordinationIncrease reaction time to start command orsound of pistolTeaching Points1. Take regular push-up position.2. Lower knees to track.3. Move power leg forward.4. Move rear foot about 12 inches behind

front foot.


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Start PhaseStarts are explained in the section titled Starts.Accelerating PhaseThe accelerating phase is achieved by driving or pushing

with the drive leg. This requires a forward lean, which isdirectly proportional to amount of acceleration. Rememberthat acceleration does not mean speed, or fast; it meanstherate of increasing speed.1. As drive leg is driving or pushing, free leg is also driving

low and fast to place the foot under the body s centerof gravity.2. Heel recovery of drive leg is low coming out of theblocks.3. With each step, speed increases until top speed isreached4. Each leg is driven powerfully until it is fully extended.5. Vigorous arm action is maintaining balance, rhythm andrelaxation.


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Maintaining Momentum PhaseThe maintaining momentum phase is

achieved by combining basic mechanics withthe speed attained in theaccelerating phase.1. Drive knees up so thigh is parallel(horizontal) to track.2. High heel recovery is maintained as drivefoot leaves ground.3. Maintain tall posture, with slight forwardbody lean from ground, not from waist.

4. Swing arms forward and back vigorously,without rotating shoulders.5. Keep feet flexed, toes up.


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Errors Correction Drill/Test Reference

Arms and shoulders twist and rotate. Keep torso parallel to thedirection athlete is running.

Practice while running on thespot. Sit on ground, legs stretched infront, and do arm movement.

Athlete is not running inupright position.

Make sure drive leg is being fullyextended (push off).

Bounding and strides.

Athlete is very tense with fists clenched, facial muscles scrunched, shoulders up high.

Practice running relaxed; emphasize proper breathing.

Practice relaxation and breathingtechniques.

Athlete weaves in lane. Feet should be parallel to lane lines.

Run on lane lines and between pylons.

Faults & Fixes Sprints


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On Your Marks The foot is placed up to the starting line but not on it. The feet are about shoulder width apart to obtain a good balanced position.The weight is distributed so that about 2/3rds of the weight is on the front foot.


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Bend the knees and lean forwards. Arms synchronised with the legs - in this case left foot forward and right arm forward Back, neck and head in lineRemain motionless


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On your Marks Place the leftt foot behind the line Place the right foot behind the left Remove the left foot and place the left knee adjacent

to the right ankle The toe of the left foot should be turned under Hands should be slightly wider than shoulder width

Arms should be straight but not locked at the elbow The fingers must be behind the line The fingers should form a bridge, with the thumbs

pointing towards one another When viewed from the side the shoulder should be

above the start line

The head and neck should be in line with the spine

Crouch 4 point Start


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Set Hips raised to a position slightly higher than the shoulders There should be an angle of 90 degrees at the front knee There should be an angle of 120 degrees on the rear knee

When viewed from the side the shoulder should be above the start line The head and neck should be in line with the spineRemain motionless


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Lari pecut memerlukan seseorang berlari sepantas mungkin dalam jaraktertentu (dekat) yang memerlukan tenaga yang tinggi iaitu sistem tenagaanaerobik. Faktor yang mempengaruhi kepantasan ialah kekerapanlangkah dan panjang langkah. Dalam pertandingan, acara lari pecutmenggunakan teknik permulaan gaya dekam.


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Fasa permulaanPermulaan Gaya peluru:i. Berdiri di blok, rapat kepada garisanii. Blok hadapan diletak 2 tapak dari garisan permulaan

dan blokbelakang setapak dari bahagian hadapan blok hadapaniii. Letakkan kaki di blokiv. Lutut kaki belakang segaris dengan tumit tapak kakihadapanv. Ruang seluas buku penumbuk


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Permulaan Gaya Sederhana (Medium)a. Blok di hadapan berada 2 tapak dari garisan permulaan danblokbelakang 2 tapak dari bahagian hadapan blok hadapanb. Lutut kaki belakang segaris dengan tumit tapak kaki hadapanc. Ruang seluas buku penumbuk

Permulaan Gaya Panjang (Elongated)a. Blok hadapan diletak 2 tapak dari gaaris permulaan dan blokbelakang 3 tapak dari bahagian hadapan blok hadapanb. Lutut tapak kaki belakang segaris dengan hujung tumit kakiHadapan

c. Ruang di antara 2 tapak kaki adalah seluas buku penumbuk


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Kedudukan Tangan, Kepala Dan Lehera. Kedua belah tangan lurus dan dibuka seluasbidang bahu.b. Ibu jari dan jari penunjuk dibuka luas dengan

jari-jari lain rapat di antara satusama lain, diletak di belakang garis permulaan.c. Kepala dan leher didongak, mata pandang kehadapan


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ii. Fasa Sediaa. Badan diangkat dan condong ke

hadapanb. Kedua tangan lurus menahan

berat badanc. Kaki belakang hampir lurus

d. Kepala pandang hadapan


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iii. Fasa Berlepasa. Lutut belakang digerakkan ke hadapan dengan pantasserta

tahap rendahb. Kaki hadapan diluruskan sepenuhnyac. Dimulakan dengan larian /pecutan dalam jarak 30 60meter,kedudukan condong ke hadapan dan akan berubah

d. Jarak langkah juga turut bertambah dalam fasa inie. Tahap kelajuan maksima atlet akan ditentukan oleh tahapkuasa dan kekuatan ototnya serta bagaimana kelajuan dapatdikekalkan


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Iv. Fasa Penamata. Faktor yang paling penting untuk menamatkan larian ialahuntuk berlari 10 m lebih dari jarak larian sebenar.Contoh :- Larian untuk larian 100m, pelari haruslah berlari untuk 110 m.b. Atlit akan terus memecut serta mengekalkan kelajuan melintasigarisan penamat.c. Tonjolkan bahagian torso (badan-dada) ke hadapand. Bahu diangkat dan tangan ditarik ke belakang


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An analysis of the 100m shows that the fastest period of the racewas from 60m 80m, which Bolt ran in 1.61 seconds.

The fastest part of the 200m was from 50m 100m, which he ran

in 4.32 seconds.The slowest part of each race was the first section. The first 20mof the 100m took 1.75 seconds, the first 50m of the 200m took5.60 seconds.

Click here for the full analysis of the 100m and the 200m .

Th ld d f L k h d f h
http://berlin.iaaf.org/mm/document/competitions/competition/05/30/83/20090817081546_httppostedfile_wch09_m100_final_13529.pdfhttp://berlin.iaaf.org/mm/Document/Development/Research/05/37/17/20090820104454_httppostedfile_wch09_m200_final_15272.pdfhttp://berlin.iaaf.org/mm/Document/Development/Research/05/37/17/20090820104454_httppostedfile_wch09_m200_final_15272.pdfhttp://berlin.iaaf.org/mm/document/competitions/competition/05/30/83/20090817081546_httppostedfile_wch09_m100_final_13529.pdf


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The world records for mens

track events are:

A list of all records can be found here

The biomechanical analyses for the Berlinevents: 100m , 200m and 400m .

100m 9.58 (2009)200m 19.19 (2009)

400m 43.18 (1999)

800m 1:41.11 (1997)1000m 2:11.96 (1999)

1500m 3:26.00 (1998)

Look at the average speed for eachof these events.

If you wanted to create a new event

in which the fastest average speedcould be achieved, what distancewould you make it?
http://www.iaaf.org/statistics/records/inout=O/disctype=5/detail.htmlhttp://berlin.iaaf.org/mm/document/competitions/competition/05/30/83/20090817081546_httppostedfile_wch09_m100_final_13529.pdfhttp://berlin.iaaf.org/mm/Document/Development/Research/05/37/17/20090820104454_httppostedfile_wch09_m200_final_15272.pdfhttp://berlin.iaaf.org/mm/Document/Development/Research/05/38/64/20090822101135_httppostedfile_wch09_m400_final_15665.pdfhttp://berlin.iaaf.org/mm/Document/Development/Research/05/38/64/20090822101135_httppostedfile_wch09_m400_final_15665.pdfhttp://berlin.iaaf.org/mm/Document/Development/Research/05/37/17/20090820104454_httppostedfile_wch09_m200_final_15272.pdfhttp://berlin.iaaf.org/mm/document/competitions/competition/05/30/83/20090817081546_httppostedfile_wch09_m100_final_13529.pdfhttp://www.iaaf.org/statistics/records/inout=O/disctype=5/detail.html

Sprints Ppt

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