Race walking. Race walking technique. How is the average speed of a person determined when walking and running? The load performed in race walking

Race walking is an Olympic sport, the distinguishing feature of which from running is the presence of constant support. This technique differs from ordinary walking in a different pace, step length and foot placement. Race walking is healthy, as it has a positive effect on the functioning of all organs and systems of the body and has no contraindications. Thanks to this sport, you can lose weight and strengthen your muscles - gain seductive body contours, but first things first.

Story

Race walking is a sport that began its history in 1867 in England, where competitors had to walk a distance of 7 miles. The first competitions were very difficult due to the long distances, among which the most popular routes were: Turin-Marseille-Barcelona (1100 km), Vienna-Berlin (578 km) and Paris-Belfort (496 km). In 1908, race walking competitions were included in the program of the Olympic Games. At that time, they competed to cover distances of 3.5 km and 10 km.

From 1908 to 1932, the history of the development of race walking was very eventful, as this sport was becoming an Olympic sport, its technique was improved and a new distance was introduced - 50 km. The sport became professional in the period from 1932 to 1958, when the requirements for athletes increased significantly, their training became daily and intense, and the loads were extreme; at that time a distance of 20 km was introduced. In the period 1964-1975, the basics of race walking techniques began to be improved in the countries of Asia, Africa, and Latin America. During this period, a scientific basis for this sport had already appeared, and more modern methods of training fast walkers had been developed.

After 1975, the development of race walking was associated with the establishment of new records, as well as with the beginning of women's competitions over a distance of 20 km. For the first time, women participated in race walking competitions in the Olympic Games program in 1992, while men became champions already in 1932.

Technique and rules

Correct race walking is based on two main points in technique:

• When alternating steps, a person must constantly have one of the feet in contact with the ground. If there is a separation from the surface, as in running, then he will be disqualified from the competition;
• Once one leg has been brought forward, it should not bend at the knee until it is perpendicular to the ground.

The spine should be relaxed, not bent, that is, the back is straight. During race walking, the abdominal muscles are tense, the arms are bent and do not dangle along the body. When practicing this type of athletics, the body must be collected and perform clear, consistent steps. You must first step on the heel, then roll the foot along the ground until the pad near the toes touches it.

Race walking competitions and distances

Race walking for men is a competition at distances of 20 and 50 km, and for women only 20 km. Entries for younger age groups indoors are 200 m, and at the stadium, as a rule, 400 m. For adults, at stadiums there are entries of 10 thousand m and 20 thousand m, and in winter in arenas 3 or 5 thousand m among younger age groups groups, students. Men compete at a distance of 35 km in winter. A race walking championship can take place on a city street or at a stadium, and if it is winter, then in an arena.

Walking technique is assessed by judges who are located along the entire distance - there can be 6-9 of them. They use yellow paddles to show athletes warnings about violations - such as bending a leg - and hand their cards to the head judge, who has the right to disqualify an athlete at any time - even at the finish line. If the World Race Walking Championships or the Olympic Games are taking place, the walker is excluded from the competition after one warning. In other cases, the chief judge does this after receiving three cards from different judges.

Olympic champions and records

In the 20 km distance, the most famous male athletes were: Vladimir Golubnichy, Leonid Spirin and Robert Korzeniowski. Race walking and women who became champions are Elena Nikolaeva, Olympics Ivanova and Olga Kaniskina. During the 50 km distance, the following became famous for their victories: Andrei Perlov, Nathan Dix, Robert Korzeniowski and Hartwig Gauder.

In sports runs of 20 km, the record holders were:

• World record: 06/08/2008 – Sergey Morozov (1:16:43) and 08/11/2012 – Elena Lashmanova (1:25:02);
• Olympic record: 09/22/2000 – Robert Korzeniowski (1:18:59) and 08/11/2012 – Elena Lashmanova (1:25:02).

In sports runs of 50 km, the record holders were:

• World record: 08/15/2014 – Yoann Dini (3:32:33);
• Olympic record: 08/11/2012 – Sergey Kirdyapkin (3:35:59).

All these people are world race walking champions who deserve not only praise, but also admiration.

Education

Race walking school is training in the technique of this sport, which differs significantly from regular walking. Let's consider all the tasks that a beginner faces:

• Familiarization with technology. The coach shows at a slow pace what race walking is, explains its distinctive features, the observance of which is the main thing in this sport. After this, the beginner is asked to walk several tens of meters on his own a couple of times, so that the coach can determine what mistakes he is making and how the next training sessions should be carried out;
• Training in the movement of the pelvis and legs. During the process of slow walking, the beginning athlete is taught to correctly turn the body and arms at the moment one of the legs places itself on the ground. To do this, opposite turns are used, that is, when the pelvis is turned to the left, the shoulders turn to the right. Attention is focused on the fact that the leg that touches the ground should remain straight until the rear push and the other leg touches the surface. It is important to train along a drawn straight line so that your legs are as close to it as possible;
• Training in the movement of the shoulder girdle and arms. During race walking, the arms are bent at a right or obtuse angle, they move in a straight line and do not intersect. The shoulders should be lowered and the arms should be free from excessive tension and move freely. To do this, the beginner is asked to perform his mini-entries with his hands behind his head, behind his back or in front of him. If the amplitude of their movement is small, then race walking lessons are held with arms down;
• Training in complete race walking techniques. To do this, a variety of exercises are performed aimed at honing individual elements of walking. The trainer pays attention to the position of the body, head, freedom of movement of the body and limbs. The coach carefully evaluates the length of the step, the movement of the foot, and the timely lifting of the heel from the surface;
• Improving the learned technique. At this stage of training, the athlete combines all the acquired skills together and begins to train hard to achieve complete coordination of all movements. It’s time to pay special attention to finding the optimal walking pace, step frequency, and regularity of inhalations and exhalations. During this period, it is important to begin to increase the overall level of physical endurance and increase distances.

There are certain standards for race walking by which competitors are judged. In addition to technology, speed is also important, increasing it will allow you to achieve new records. It can be increased only by lengthening the step, which will not spoil the technique. Another option is to take faster steps, but this can lead to running, so you shouldn't risk it if you want to get your World Race Walking Cup.

Types of healthy walking

Healthy walking is not only sports walking, but also its other types. For example, walking over rough terrain or uphill, which perfectly strengthens the gluteal, calf and thigh muscles. Thanks to such walks, you can improve your health and lose excess weight. Nordic walking is a form of walking with modified ski poles that provides excellent cardio exercise and improves physical health.

Walk with intentional tension in your gluteal muscles as you lift each leg off the ground. This type of exercise is aimed at losing weight and strengthening the tissues of the pelvic area. Walking backwards is suitable for those who want to strengthen their back muscles. You must straighten your back, put your hands on your belt, pull in your stomach and walk along a pre-selected straight path. Race walking with poles or on rough terrain is a great way to lose weight and improve your health.

Walking for weight loss

Running and race walking are 2 great ways to lose weight, but the second is better because it has no contraindications and gives high-quality results very quickly. Overweight people, as a rule, have problems with the cardiovascular system, joints, and spine, so walking is much more suitable for them than running. So, how and how much you need to walk to lose weight:

• You should start at a slow pace so that your heart rate increases gradually, and you can clearly determine the speed that is “comfortable” for you. It is also necessary to stop slowly so that the heart rate and breathing are restored gradually;
• Aerobic warm-up before walking and stretching after it are mandatory parts of training;
• Watch the position of your body: your back is straight, your stomach is tense, your arms are bent. Shift your body weight first to your heel and then to the ball of your foot;
• Drink water before and after exercise to prevent dehydration. If you want to drink while exercising, it’s better to just rinse your mouth with water;
• Shoes for race walking should be of high quality - sneakers with a rigid heel, flexible toe, shock absorption and breathable materials. Clothing should not restrict movement or get in the way. On sunny days, be sure to use sunscreen and glasses;
• You need to breathe through your nose, and if you start to choke, then you have chosen the wrong pace and should slow down;
• The first workout should be gentle - remember how many steps you took and follow this norm for a week. Then increase your rate by 500 steps and do this weekly to improve your results and endurance;
• It is better to walk in the morning before breakfast, so the body will break down fats rather than consumed food. If you train in the evenings, then do it 2 hours after dinner and 2 hours before bed;
• You need to walk for at least 40 minutes, and preferably 1 hour at a fast pace, then you will complete your 10 thousand steps, which doctors recommend that each of us take daily to maintain our health and slim body;
• The optimal frequency of recreational walking is 5 times a week, but you can train every day or only 3 days;
• The maximum weight loss effect will come from walking uphill or over rough terrain, as you will need much more energy. You can alternate different types of walking in one workout or in different ones - this will diversify your activities and, possibly, improve the results obtained;
• Don't forget about proper nutrition, which will also play a huge role in your weight loss. Even a 20 km race walk will be ineffective if the athlete consumes fatty and unhealthy foods.

In addition to losing weight, walking at a fairly fast speed will help you tighten the muscles of your buttocks and legs, which will already improve your figure. It will also help straighten your posture and feel lighter inside.

Benefits of walking

Race walking in Russia is very popular not only as an Olympic sport, but also as a recreational sport. The benefits of this athletics discipline are as follows:

• Saturation of the body with oxygen, which has a positive effect on all processes occurring in it;
• Lowering cholesterol levels, normalizing blood pressure, increasing lung capacity;
• Preventing salt deposits, strengthening bones and preventing osteoporosis;
• Improving well-being and preventing stress;
• Promoting weight loss and improving the condition of the skin;
• Working out all muscle groups, which strengthens the body as a whole and makes it more mobile and resilient;
• It is worth considering that race walking for 50 km puts less stress on the legs and joints than running for 1 km, and therefore it is less dangerous;
• Walking is suitable even for those people who are prohibited from any other types of physical activity.

As you can see, the benefits of healthy walking are enormous, which is why this sport is so popular among ordinary people who do not strive for Olympic victories.

Athletics and race walking in particular are those sports that are aimed at increasing the endurance of the human body, strengthening its internal core, and increasing endurance. Walk and become healthier, slimmer and stronger!

TECHNIQUES OF SPORTS WALKING AND RUNNING

TECHNIQUES FOR ATHLETICS

LECTURE No. 5

Beginners who come to study the technique of any movement initially have an irrational technique, but subsequently, with deep study and the formation of a stable motor skill, their irrational movement technique will gradually turn into a rational one.

Changes in movement technique depend on the psychological characteristics of the athlete, the complexity of the movement technique, and the stability of the motor skill.

The technique of sports action is holistic in nature, and at the same time it can be divided into elements (phases). For example, a running high jump - holistic action. But it can be divided into parts: run-up, take-off, flight and landing. These parts are called phases.

The leading elements in any action, without which the action itself is impossible, are called the main or main phases.

Any motor action can be divided into phases; in this action there will be one main phase, and the rest auxiliary. The main phase is the leading element where the target purpose of the entire motor action is realized. The remaining phases (run-up) create optimal conditions for performing the main phase (push-off) or help most effectively achieve the goal (flight, landing) after its completion. These phases are separated by certain boundaries, such boundaries are called moments. For example, the goal of the run-up is to gain optimal speed, the goal of the take-off is to convert part of the horizontal speed of the run into vertical. These two goals are separated by the moment the pushing leg is placed at the place of repulsion.

The phases determine the composition of the action, and their relationship with each other determines the structure of the action. The more stable the relationship, the more effective the technique of action.

Walking- a natural way of human movement. Race walking differs from simple walking in its higher speed of movement, limitation of movement techniques by competition rules and other technical issues.

Race walking technique has cyclical nature, i.e. a certain cycle is repeated many times throughout the entire distance and, unlike other cyclic types of athletics, is strictly limited by the rules of the competition. These restrictions significantly influenced the development of race walking techniques.

Firstly, in race walking there should not be flight phases, i.e. there must always be contact with the support.

Secondly, based on the first constraint , the supporting leg at the vertical moment should be straightened at the knee joint(a few years ago they added to this restriction - the supporting leg must be straightened at the knee joint from the moment the leg is placed on the support). The difference between race walking and natural (everyday) walking according to external data is that in natural walking a pedestrian can bend his leg at the knee joint, shock-absorbing the position of the leg, and in race walking the athlete moves on straight legs.

The basis of race walking technique is one cycle of action, which consists of a double step, a left foot step and a right foot step.

The cycle contains:

a) two periods of single support;

b) two periods of double support;

c) two periods of swing leg transfer.

The period of single support is longer and is divided into two phases:

1) phase of rigid front support;

2) repulsion phase.

The transfer period also has two phases:

1) back step phase;

2) front step phase. These phases are present both in the period of transfer or support for the left leg and for the right leg.

Phases are separated moments, those. such instantaneous positions, after which changes in movements occur.

Front rigid support phase of the right leg begins from the moment it is placed on the support - depreciation phase . The leg, straightened at the knee joint, is placed from the heel. This phase continues until the vertical moment, when the GCM is located above the point (above the foot of the right foot) of support.

From the moment of vertical until the moment the right foot leaves the ground - repulsion phase.

So in support period two phases:

1) depreciation phase;

2) repulsion phase.

Achieving high results in race walking largely depends on correct technique and complex neuromuscular coordination because a very rapid change in muscle contraction and relaxation is required at a pace of, for example, 200 steps/min or more.

Despite the high pace of walking, the walker's stride must be quite long. However, an excessive increase in step length leads to unnecessary waste of energy, deterioration of technique and, naturally, a decrease in athletic performance.

To become familiar with the technique of race walking, it is enough to consider one cycle of movements (Fig. 1). In race walking, as in regular walking, single-support and double-support positions alternate. It is more convenient to examine the technique of race walking from the single-support position of the walker at the moment of vertical, when the center of gravity is located exactly above the supporting leg. In this position, the supporting leg is straightened. The other leg (flying leg), in a bent position, is carried forward and slightly upward by the thigh. Simultaneously with the movement of the body's central mass forward, the supporting leg moves from a vertical position to an inclined one, remaining straightened as before.

Rice. 1

At the moment when the foot, pushing off, still touches the ground with the toe, the other leg, which has completed straightening at the knee joint, becomes the heel on the ground. Contact with the ground begins with the outside of the heel. For hundredths of a second, the walker is in a two-support position - this is the phase of transition of support from one leg to the other. The duration of double support is 0.055-0.005 s (L.L. Golovina, L.G. Kuchin, V.S. Farfel, A.L. Fruktov, 1962). The double support time depends on the speed of movement. As walking speed increases, the duration of double support decreases. In the next moment, the walker moves into a single-support position with his leg extended forward.

After pushing off the ground with the foot, the shin of this leg rises slightly under the influence of inertial-reactive forces arising as a result of the walker moving forward, pushing off with the foot and moving the hip forward. At the same time, the quadriceps femoris muscle, which extends the lower leg, is relaxed. Using this movement of the leg, the walker quickly brings it forward (now it is a swing leg). The foot of the swing leg does not rise high from the ground. Continuing to move forward, the leg is brought upward by the thigh simultaneously with the beginning of extension in the knee joint. Having reached the required height, the thigh of the swing leg drops down, the lower leg moves forward, and by the time it contacts the track, the leg is completely straightened. Having completed the movement, the swing leg becomes the supporting leg. The movement of the swing leg from the moment it is removed from the ground until it is placed on the ground (single support period) consists of two phases: in the first phase, the back step begins at the moment when the leg loses contact with the ground, and ends with the vertical moment (see “Fundamentals of technique”) walking"), in the second - the front step begins in the vertical and ends at the moment when the foot touches the ground again.

In race walking, unlike normal walking, the leg at the moment the heel touches the ground (in front) until the moment of vertical is not in a bent, but in a straightened position and bends only before separating from the support. At the moment of landing, the leg has a slight bend (172-179°). Race walking is characterized by specific, pronounced movements of the pelvis. The most important movements for a walker are the movements of the pelvis around the vertical axis. Movements around the anteroposterior (sagittal) axis are also clearly visible; the pelvis sags somewhat relative to the hip joint of the supporting leg.

During race walking, the torso is in a vertical or slightly inclined position. Some walkers, tilting their torso forward, leave their pelvis behind. This does not provide any benefits. Moreover, with this position of the body it is easier to break the rules of walking and start running.

Observing the movement of the walker from above, you can notice the “twisting” of the torso as a result of the rotation of the shoulder girdle and pelvis in opposite directions. Such movements, performed with the participation of the arms, balance the movement of the legs and pelvis. They reduce the degree of deviation of the central body from linear movement and increase muscle effort due to preliminary stretching of the muscles and increasing the amplitude of their contraction.

During walking, the arms move in a bent position, and the amount of flexion changes. At the moment of vertical, the arms are bent less, and when moving forward or backward, they are more bent. Hand movements are directed forward-inward (approximately to the middle plane of the body) and backward - somewhat outward; the hands are not tense.

To achieve high speed and economical walking, the straightness of the forward movement of the walker's body is of great importance. The degree of straightness of the translational movement should be judged by the trajectory of the center of gravity. With correct race walking, the curve of vertical oscillations of the GCMT is highest before the two-support position, however, in general, the trajectory of the GCMT of the walker approaches a straight line (Fig. 2).

Rice.

At the vertical moment, a decrease in CBMT is achieved by sagging the pelvis relative to the hip joint of the supporting leg. At this moment, the line connecting the hip joints is inclined, and the knee of the swing leg is significantly lower than the knee of the supporting leg. This movement should not be dominant, since it increases the undulation of the OCMT path. When moving to a two-support position, raising the hip of the swing leg and subsequent pushing off with the foot of the supporting leg increases the height of the center of gravity.

When racing walking, it is necessary to avoid lateral deviations of the center of gravity from the straight path. Deviations arise due to the fact that the support when walking is variably located on the sides relative to the center line of advancement. Turning the feet outward and placing them along two parallel lines increases the range of lateral oscillations. Therefore, walkers strive to place their feet with the inner edge close to a straight line (Fig. 3, A) or on a straight line if it is drawn on the ground (B). Only in some cases (in accordance with the individual characteristics of the athlete) are the feet placed slightly turned out (B). Movements of the pelvis and shoulder girdle around the vertical axis and movements in the lateral plane help to increase the amplitude of muscle work, improve their relaxation and increase the efficiency of work. In race walking, the main mechanism of action that sends the walker forward is somewhat different than in normal walking. The forward movement of the walker from a vertical position begins with the active contraction of the muscles of the back of the thigh, mainly the flexors passing through two joints.

Rice.

Pushing away from the support at the beginning of the step is facilitated by the forward movement of the swing leg. Moving it beyond the vertical causes some movement of the center of gravity forward, which increases the efficiency of the muscles of the supporting leg. The most important role is played by the accelerated pendulum-like movement of the swing leg, which enhances the repulsion of the supporting leg from the ground.

With the transition from a single-support position to a double-support position, the transition to the toe is completed. In this case, the foot bends noticeably, pushing off the ground. The transition from the two-support phase to the vertical position occurs by inertia, with the active participation of the muscles of the back of the thigh. When race walking, almost all the muscles of the body are actively working, and most of all the muscles of the legs. It is very important that only those muscles that really need to work at the moment tense and contract; the remaining muscles must be relaxed. Without this, it is impossible to perform movements economically and correctly. The movements of the walker are also facilitated by the fact that in the single-support phase of walking, the straightened position of the supporting leg does not require much tension in the quadriceps femoris muscle. The bent position of the supporting leg forces greater muscle effort.

The importance of muscle relaxation increases due to the high frequency of steps. Despite the rather high pace, movements in race walking should not be sharp or tense. A fast walker with perfect technique performs the movement smoothly and naturally.

Kinematic and dynamic parameters of technology

Researchers already at the very beginning of the 20th century. knew about the uneven speed in walking. In race walking, the speed of each step also has noticeable fluctuations. From the moment the mog is placed on the ground, a ground reaction force acts, slowing down the athlete’s movement. This manifests itself until the moment of verticality. Then repulsion occurs, where the ground reaction force helps the walker move forward, and its speed increases. Thus, the lowest movement speed occurs at the vertical moment.

If the walker increases the speed of movement, then the length and frequency of steps increases, the speed of moving the leg increases, and the time of each step, the time of moving the leg, and the time of single and double support decreases.

At a relatively moderate speed (2.6 m/s), the double support time can be 0.06 s; with increasing walking speed, the double support time decreases to 0.01, in some cases - to 0.005 s.

It is interesting that when the speed of movement increases, not only does the time of double support decrease, but also it decreases relative to the duration of the entire step. For example, at moderate speed (2.6 m/s) this ratio was 15%; with increasing speed, the ratio of double support to step duration decreased from 15% to 2-1.4%. This leads to the disappearance of the double support and the appearance of “flight”, i.e. to running (L.L. Golovina, V.S. Farfel, A.L. Fruktov, 1966).

It was also noted that for different walkers at approximately the same speed, the duration of the double support is different; thus, "flight" appears at different speeds of movement. In addition, it has been noted that at a distance of, for example, 100 m, the speed at which “flights” appear may be higher than at a distance of 400 or 1000 m.

High sportsmanship is sometimes characterized by the fact that at higher walking speeds a relatively longer duration of double support is maintained.

If we consider a single support, which consists of a front support (depreciation) and repulsion, then the repulsion time, regardless of the speed of movement, will always be greater than the depreciation time (V. Ukhov and V. Chmykhov, 1963).

The angle of placing the foot on the ground is 63-70° and decreases by about 5° with increasing walking speed. The repulsion angle is always less than the setting angle and is determined by different researchers as 43-57°, and with increasing speed it changes slightly - only 3° (according to A.G. Polozkova, 1972).

When walking, the torso is held vertically and tilted slightly forward - up to 2-3°, its vibrations when walking are insignificant.

The bending of the arms at the elbow joints depends on the walking speed: the higher the speed, the more the arms are bent. In the extreme forward position, the arms are bent at an angle of 90-100°, in the extreme posterior position - 103-109° and at the moment of the vertical, when the arms are lowered - 117-120°.

With front support, the vertical component of the support reaction force reaches significant values: according to various authors, it ranges from 88 to 150 kg for different walkers and depends on the speed of the walker’s movement, at the same time, its indicators during repulsion are less significant and amount to 69-137 kg .

At the moment of vertical or a little later, the vertical component decreases (to 40-82% of the athlete’s own weight). According to V. Ukhov and V. Chmykhov (1963), these values ​​correspond approximately to the athletes’ own weight. The horizontal component of the ground reaction force manifests itself in significantly smaller quantities both in the front support and during repulsion (10-35 kg).

One of the main technical conditions of race walking is the fixation of a two-support position, i.e. the forward swing leg should touch the ground before the toe of the supporting leg leaves the ground. The second mandatory requirement, according to the rules of the competition, is that in each step the supporting leg must be straightened at the knee joint when passing the vertical. For violation of these conditions, the runner will be disqualified by the judges. Therefore, in race walking, the athlete’s actions are aimed not only at maximizing speed, but also at complying with the rules of the competition.

Speed ​​during race walking, like running, depends on the length and frequency of steps. If during normal walking the step length is 80-90 cm, then during sports walking it is 105-120 cm. The need to increase the step length led to the rationalization of the technique - movement of the pelvis around a vertical axis (rotation of the pelvis back and forth). During race walking, the pelvis moves not only in the anteroposterior, but also in the transverse direction, which is associated with the straightening of the supporting leg at the knee joint at the vertical moment.

The frequency of steps (tempo) is also much higher than during normal walking, which, in general, exceeds the speed of race walking by 2-2.5 times. As the tempo increases, the length of the step first increases, and then, at a pace of over 150 steps per minute, it decreases, since due to the short duration of the swing, the leg cannot be moved far forward onto the support. An increase in pace is possible within 200 steps per minute; with a further increase in the pace of movements, a period of flight appears, and walking turns into running.

In race walking, as in regular walking, there is an alternation of single-support and double-support phases. At the moment when the foot, pushing off, still touches the ground with the toe, the other leg, finishing straightening in front, is placed on the outside of the heel on the ground. At this time, the walker is in a two-support position for some time, but the weight of the body is already transferred to the leg extended forward. In this case, there is a rotation of the pelvis towards the leg in front, which is a characteristic feature of high technique. The double-support period for elite athletes is very short (0.06-0.05 s), and recording it is the most difficult thing for judging. The shin of the pushing leg, after pushing off the ground with the foot, rises slightly upward and, simultaneously with the rotation of the pelvis, is quickly brought forward, so that the foot sweeps low above the ground. Having reached the required height of lift, the thigh of the swing leg begins to lower, and the leg, fully straightened, touches the track.

While walking, the walker must avoid vertical oscillations and lateral deviations of the body. The position of the torso when walking should be in a vertical or slightly inclined position, which improves push-off, especially if the walker is going uphill. To achieve high speed and economical walking, the straightness of the forward movement of the walker’s body is also of great importance. The degree of straightness of movement can be judged by the trajectory of the athlete’s GCMT. With technically correct walking, the vertical oscillation curve approaches a straight line or has the highest position of the athlete’s center of gravity immediately before the two-support period.

Movements during race walking, despite the high tempo, should be natural, smooth and soft, especially in the shoulder and pelvis area, sharp and angular movements should be avoided. Rotations of the shoulders and pelvis in opposite directions balance the movements of the legs and pelvis, reduce deviations of the body from straight forward movement and help increase muscle effort when pushing off. With bent arms, the walker vigorously moves back and forth. At the vertical moment, athletes keep their arms bent at an acute, right, or even obtuse angle (66-108º), their hands are not tense.

When race walking, almost all muscle groups of the body are involved in active work, but most of all the leg muscles. It is important to tense the minimum muscle groups that facilitate movement, while the remaining muscles should be relaxed. Speed ​​walkers tend to place their feet with the toe slightly turned outward and the inner edge close to a straight line. This makes it easier to rotate the pelvis and does not cause additional inward movement of the heel of the foot when pushing off.

Safety measures during athletics training sessions.

General Safety Precautions. Do not start training without first preparing for it (warm-up). Carefully inspect the place and conditions where the training will take place, and if there are any obstacles, remove them. Study the exercise, measure it against your capabilities, and if your capabilities do not allow it, then it is better to choose an easier exercise in order to perform it at a high level. Control your actions during training, especially when fatigue begins to set in and when learning new, complex exercises.

Race walking. In race walking, the greatest load falls on the muscles of the back of the thigh and foot, so use exercises to warm up and stretch them. Always look 4-5 steps ahead, especially when walking outside the stadium, in order to notice uneven spots and holes in time, so as not to put your foot in this place. Control your movements; if you work monotonously for a long time, you can relax and get injured. Pay special attention to comfortable shoes and clothes to avoid scuffs - this is the main problem of walkers.

Run.1) Do not run against the traffic.2) Do not stand on the working path (on which they are running). 3) Always overtake on the right. 4) When overtaking, you should not turn sharply to the left. 5) Remember that the first lane is for all runners.

Jumping. The sand pit must be dug, in high jumps the thickness of the foam mats must comply with the competition rules, the mats must fit tightly together. Do not start your takeoff run while another jumper is at the landing site. Vaulting poles must comply with norms and standards. To avoid injury when landing, teach the jumper to land correctly first.

Throwing. 1) There should be no strangers in the sector; 2) In the throwing field you cannot stand or walk with your back towards the thrower; 3) You cannot stand on the side of the throwing hand of the thrower (if right-handed, then on the right and vice versa); 4) When throwing in a group line (grenade, ball), you must throw alternately from right to left, if everyone is throwing with their right hand.

Causes of injuries: 1) Incorrect methods of conducting classes, non-compliance with the principles of consistency and gradualness in increasing loads and complexity of exercises. 2) Shortcomings in the organization of classes, overloading of training places, too many students in one group, conducting classes without a teacher, etc. 3) Unsatisfactory condition of training places, equipment, equipment, clothes and shoes of athletes. 4) Adverse meteorological conditions. 5) Violation of the rules of medical supervision, admission to classes without a doctor’s permission. 6) Violation of discipline and established rules by athletes during training and competitions.

Basics of walking and running techniques.

Walking and running have common principles and their own specific features. The basis is the step and the associated movements of the arms and body. A double step (a step from the right foot to the left) constitutes one repeating cycle of movements. The movements of the arms and legs in race walking and running are coordinated and strictly intersecting. The spine and pelvis perform complex counter movements: flexion, extension, twisting, lateral bending. The movements of the spine, which cause counter movements of the pelvis and upper torso, depend on the coordinated work of many muscle groups. Push-off in both running and walking is performed by overcoming muscle work.

Race walking. The duration of support for each leg is longer than the duration of the transfer, therefore in a double step there are periods of double support and single support, which alternate continuously. But double support in race walking is small.

* Back step (phase boundary - the moment the leg lifts off the support);

* Forward step (phase boundary - the moment of placing the foot on the support);

* Transition of support (from left leg to right).

A full cycle contains 6 phases of two periods of single and double support.

The source of driving forces during race walking is the work of the muscles that carry the leg and push off from the support. By extending the hip of the supporting leg (overcoming the work of the hip extensors), the athlete makes an “active roll”, helping to move the body forward over the support. Shifting the other leg moves the body's CG forward from the place of support and gives it some speed (overcoming the work of the hip flexors). Thus, when racing walking, the athlete pushes the body in front upward onto the leg straightened at the knee joint. The frequency of steps depends on the speed of the movement of the leg when walking, the higher the tempo. Excessive frequency of steps reduces their length and the speed no longer increases.

Run. The time of transfer of the leg in running is longer than the time of support, so there is no double support in running. There is an unsupported position - flight. In a double step there are two periods of support (on one leg) and two periods of flight. The range and speed of movements in running is greater than in walking:

* At short distances the range and speed of movements are greatest;

* For long ones - the smallest.

* Extension of the leg in flight (phase boundary - the moment the leg lifts off the support);

* They are separated by the moment of greatest extension of the foot (relative to the pelvis);

* Lowering the leg to the support (phase boundary – the moment of placing the leg on the support);

* Squatting on the supporting leg;

* Push-off with leg straightening.

As the speed of a running athlete increases, energy losses (during depreciation) and their recovery (during repulsion) during support become less. The fact is that the frequency of steps increases and, consequently, their duration decreases.

Types of running: short-distance running, relay running, middle-distance running, long-distance running, ultra-long-distance running, hurdles, steeplechase.

Basics of jumping technique.

Athletics jumps are divided into two types: 1) Vertical. 2) Horizontal.

Jumps in their structure are of a mixed type, i.e. There are both cyclic and acyclic elements of movement here.

Components: 1) Run-up and preparation for take-off. 2) Repulsion. 3) Flight. 4) Landing – from the moment of contact with the landing site until the body’s movement completely stops.

Run-up and preparation for take-off. The main tasks are to give the jumper’s body an optimal take-off speed corresponding to the jump and create optimal conditions for the take-off phase.

There are two options for takeoff: 1) Uniformly accelerated takeoff. 2) Running while maintaining speed. The use of one or another take-off run depends on the individual characteristics of the jumper.

The faster and more efficiently the last part of the run is completed, the better the take-off will be performed.

Repulsion- the main phase of any jump. It lasts from the moment the pushing leg is placed on the support until the moment it is lifted from the support. In jumping, this phase is the shortest and at the same time the most important and active. The repulsion phase can be divided into two parts: 1) creating and 2) creating. The first part creates the conditions for changing the velocity vector, and the second implements these conditions, i.e. creates the jump itself, its result. One of the factors that determines the efficiency of converting horizontal speed into vertical speed is the angle of the starting leg.

The angle formed by the vector of the initial speed of departure of the jumper's body and the horizon is called the departure angle. It is formed at the moment of separation of the pushing leg from the place of repulsion.

The main factors determining the effectiveness of jumps are the initial speed of the jumper's GCM take-off and the take-off angle.

Flight. This phase of the integral action of the jump is unsupported, except for the pole vault, where the flight is divided into two parts: support and unsupported. The trajectory of the GCM in flight cannot be changed, but the positions of the body parts relative to the GCM can be changed.

Landing. The goal is to create safe conditions for the athlete to prevent various injuries. In the high jump, athletes first landed in sand, the level of which was raised above the take-off surface. Then came the age of foam rubber, and the landing site became much softer, results increased, a new type of high jump appeared (“Fosbury flop”), and fiberglass poles appeared. It became possible to spend more time on the jumps themselves, without thinking about the landing.

In the long jump, they jump into a sand pit.

A soft landing occurs by landing at a sharper angle to the surface and over a longer distance, and by the shock-absorbing stretch of tense muscles, gradually yielding to the effects of gravity and body speed.

Basics of throwing technique.

The main goal of sports throwing is the range of the projectiles, but the projectile must fall in the zone established by the competition rules. The speed of the projectile is imparted on segments of different lengths, located spatially separately from one another. Initially, the speed is imparted to the projectile during the run (javelin - 7.8 m/s), jump (core - 2-3 m/s, disk - 7.8 m/s) or several turns (hammer 20-23 m/s) – this is the preliminary speed. Then the speed is imparted to the projectile in the final force - the final speed. Compared to the preliminary speed, they increase by about 4-5 times when throwing the javelin and shot put, and 2 times when throwing the discus. The preliminary speed is imparted to the projectile due to the work of the legs and torso, the final speed is due to the inclusion of the muscles of the shoulder girdle and arms (spear, core, disc). The optimal launch angle for all projectiles is less than 45°. Core – 38-41°, spear – 27-30°, disc (w) – 33-35°, disc (m) – 36-39°, hammer – 44°. The throwing technique can be divided into parts in accordance with their tasks: 1) Holding the projectile. 2) Preparation for takeoff and takeoff run. 3) Preparation for financial effort. 4) Financial effort. 5) Departure and flight of the projectile.

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