Run
Even the most capable sprinter cannot achieve outstanding achievements if he relies only on his natural qualities. The relatively short-term nature of the efforts exerted in running for short distances does not exempt runners from the need to train with loads that are significant in volume and intensity. Of course, speed qualities are of paramount importance for a sprinter, but the development of endurance plays an equally important role in achieving high results.
The manifestation of speed is closely related to the significant force of muscle contraction, as well as to the coordination of movements that allows you to use force in the shortest possible time. To successfully perform in a sprint, an athlete must have a high level of strength development. During the race, both the hip extensors and flexors, as well as the muscles of the trunk and arms, work hard. Strictly speaking, in short-distance running, all the muscles of the body play a rather active role, so the best sprinters have well-developed muscles not only of the legs, but also of the arms, shoulders, and torso. Of great importance for a sprinter is the presence of a high level of special endurance, that is, the ability to maintain high speed until the end of the distance. Short-distance running occurs in almost anoxic conditions. Metabolic products that are not restored by oxygen quickly accumulate in the muscles and sharply reduce the duration of work. This is the uniqueness of the physiological processes during sprinting and the simultaneous uniqueness of the sprinter's endurance. A number of scientific studies have established that the most favorable age for the development of speed (mainly the maximum frequency of movements) is from 9 to 13 years. Only under the condition of systematic development of speed (starting from 8-9 years of age), in unity with the development of other physical qualities and mastery of sports technique, it is possible to achieve high results in short-distance running.
Studies conducted on adolescents aged 10-12 years have shown that the frequency of running steps over short distances in them is not inferior to the frequency of running steps in adult athletes-dischargers. But the frequency of running steps (pace) in children changes unevenly and in leaps. The highest indicators are in 10-year-old children, then there is a significant decrease in the pace. In 16-year-old adolescents, the lowest pace is 4.02 steps per 1 second. This phenomenon is explained by the different excitability and mobility of nervous processes in children of different age groups. The period of pubertal development of children also has an undoubted influence on it.
In adolescents specializing in sprinting, the highest pace is observed at 12-13 years. Then it also decreases slightly. The lowest rates are in 15-16-year-old adolescents.
The decrease in the frequency of steps in adolescents over 10 years old is explained, among other things, by the temporary discoordination of movements between the flexors and extensors of the main muscle groups. In adolescents 14-16 years old, one can often observe the well-known awkwardness and stiffness of movements.
From the very beginning of training, it is necessary to develop in adolescents the ability to relax muscles during athletic exercises. It is very important that those who are engaged feel the difference in muscle sensations between the tense and relaxed state of the muscles. For this purpose, it is recommended to use the method of "contrast attempts", which involves performing exercises with additional muscle tension and their maximum possible relaxation. Exercises with objects give a good effect. So, if you give a cardboard stick to a child who is starting, you can easily control the tension in the muscles of the hand. This exercise teaches the muscles involved to relax, not playing a decisive role in this movement.
The use of a significant amount of strength and speed-strength exercises in combination with exercises that develop general and special endurance has a beneficial effect on the development of speed in sports movements. This pattern fully agrees with the data of physiologists who claim that increasing the level of development of one physical quality can contribute to the improvement of others and that the greatest effect is given by a comprehensive method of their development, especially in adolescence. Thus, the main means of developing the speed of a young sprinter are speed-strength training in combination with exercises for special and general endurance. Speed-strength training is understood as a set of means and methods of comprehensive education of speed and strength with the aim of versatile physical development, increasing the athlete's special fitness and, on this basis, achieving high sports results.
Generalization of the experience of training the strongest Soviet and foreign sprinters makes it possible, thus, to formulate the main methodological recommendations for the long-term training of young runners.
Main tasks and training tools in the process of training sprinters of different ages
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Age
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Main tasks | Basic training tools | Methodological guidelines and control standards |
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8-13
years
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1. Development of speed and flexibility.
2. Development of agility.
3. Cultivation of interest in systematic sports activities in young athletes.
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1. Running with maximum and near-maximum intensity on sections from 20 to 60 m.
2. Outdoor and sports games.
3. Running exercises.
4. Jumps and jumping exercises.
5. Elements of gymnastic and acrobatic exercises.
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Make sure that special exercises do not lead to the loss of the natural character of running, ease and freedom of movement. The natural foundations of running should not be broken, but improved. A good indicator at 13 years old will be the fulfillment of the following control standards:
Boys:
1. Pace in running 20 m at a walk 4.5-4.8 steps.
2. Running 60 m 7.7-7.8 sec.
3. Long jump from a place 2.40-2.45 m.
4. Triple jump from a place 7.40-7.60 m.
Girls:
1. Pace in running 20 m at a walk 4.3-4.6 steps.
2. Running 60 m 8.3-8 sec.
3. Long jump from a standing position 2.10-2.20 m.
4. Triple jump from a standing position 6.40-6.60 m
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14-16
years old
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1. Development of strength and speed-strength qualities.
2. Development of speed, flexibility and general. endurance
3. Development of agility.
4. Education of willpower.
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1. Exercises with light weights (dumbbells, kettlebells,
barbell discs, 20-40 kg barbell), performed at a fast pace.
2. Jumping exercises without weights and with light weights.
3. Sprinting with varying intensity over distances from 20 to 200 m
4. Running in difficult conditions
(uphill, on sand).
5. Hurdle running, long jumps, high jumps, pushing and throwing the shot put.
6. Elements of gymnastic and acrobatic exercises.
7. Sports games (especially rugby, handball, football).
8. Cross-country skiing and cross-country skiing.
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Strength and speed-strength exercises should be performed in series of 6-8 repetitions in one approach. Sprinting should not be performed in standard conditions, but in variable, changing situations and forms.
The time allocated for sports running should not exceed 10-15% of the total time allocated for training. Speed-strength and jumping exercises should prevail in training sessions.
Good indicators at 14-16 years of age should be considered the fulfillment of the following control standards.
Boys:
1. 60 m run 7.2-7.3 sec.
2. Long jump from a standing position 2.60-2.70 m.
3. Triple jump from a standing position 8.20-8.40 m.
4. Ten squats with a barbell (weighing 30 kg) in 10.2-10.4 sec.
Girls:
1. 60 m run 7.7-7.8 sec.
2 Long jump from a standing position 2.35-2.50 m.
3. Triple jump from a standing position 7.00-7.20 m.
4. Ten squats with a barbell (weighing 20 kg) in 10.6-10.8 sec.
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17—18
years
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1. Development of speed and strength qualities necessary for a sprinter.
2. Development of flexibility.
3 Development of general and special endurance.
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The same training equipment as in the previous age group. However, the volume and intensity of training loads increase significantly.
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A large place in training sessions should be occupied by strength and speed-strength exercises. Exercises without weights should follow exercises with weights after such a time interval that would ensure the greatest speed of their execution. Good indicators at this age can be considered the fulfillment of the following control standards:
Boys:
1. 60 m run 6.8-6.9 sec.
2. 300 m run 35.0-36.0 sec.
3. Long jump from a place 2.90-3.10 m.
4. Triple jump from a place 9.20-9.40 m.
5. Barbell push 140% of the athlete's own weight.
Girls:
1. 60 m run 7.5-7.7 sec.
2. Long jump from a place 2.40-2.55 m.
3. Triple jump from a place 7.20-7.50 m.
4. 10 squats with a barbell (weight 20 kg) in a time of 10.5-10.6 seconds.
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