Training in the technique of mincing running. Special running exercises (SBU) Technique of basic special running exercises
One of the cornerstones of running excellence is. To put it in place, the so-called “pedagogical methods” (this is when the coach constantly shouts - higher, higher your leg, don’t fall forward, keep your shoulders up, etc.) are completely insufficient. But none of the real trainers rely on them in their work. There is a huge arsenal of special running exercises for this. It is with them that young athletes in running sections all over the world begin their journey. David Rudisha, Chris Solinski, Ken Bekele and Yuri Borzakovsky - all these running heroes went through the school of special exercises and still do them at their own sky-high level of running training.
I have chosen several exercises that help to form the correct position of the body when running and, most importantly, to feel the famous “getting into yourself”, which gives effective progress and, ultimately, a feeling of flight in running.
The same exercises are widely used by top skiers to improve technique, primarily the classic stroke. For skiers, the issue of transferring push-off force into effective propulsion is even more pressing than for runners. And the position of the pelvis and the location of the shoulders relative to the center of gravity for skiers is a key point in the technique of both moves. The mistake of “failing” in repulsion is very difficult to correct. But running exercises can help a lot with this.
That is why I invited my friends from a familiar ski section to demonstrate special running exercises. These videos will be useful for both runners and skiers.
Running special exercises can be done as a warm-up before fast workouts (work on segments, tempos, etc.), as well as as developmental training. In the warm-up, the length of the segment on which you do the exercise is 30-60m. In developmental training, we strive to reach 100m. This can be done after light crosses. Be sure to pause afterwards!
pacing
Comments: This is a kind of “tuning”, tuning the muscles for the entire complex. We keep our body at right angles to the ground, shoulders down. We look forward, raising our chin and moving straight forward. You don’t need to sit too deep in your lunge; try not to go too far from your “working” leg angles when running or cross-country skiing. It should not be difficult for you to rise from the lunge so that your body position does not break. In warm-up we do 30 meters, in development training we aim for 100 meters.
High hip raise
Comments: Keep the body at right angles to the ground, shoulders down. We look forward, raising our chin and moving straight forward. We relax the facial muscles: tension in the face is immediately transferred to the shoulder girdle! The golden rule of running is a relaxed face. It is in running exercises that this can be effectively worked out. We don't spread our knees. We move forward slowly, 1/4 foot per step. The poles help keep your shoulders turned and your body straight.
Jumping out
Comments: The exercise should be done clearly, but very relaxed, “whistling as you go.” We work straight with our hands, this is very important. We keep the bend in the lower back, worked out in previous exercises. We send the force upward, feeling how the push-off vector of the leg rests directly on the sacrum.
Step-running
Task No. 1. Create a correct understanding of the technique of mincing running (SB). Set up students to actively and consciously study the technique of this exercise.
Facilities:
1. Reporting information about where and for what purpose the special running exercise SB is used.
2. A story about the technique and the basic requirements for the correct execution of the exercise as a whole.
3. Demonstration of the exercise in full coordination by the teacher or the most prepared student in full coordination and with an emphasis on the various details of the technique.
4. Testing.
Guidelines:
a) SB is the SBU, which is used for the formation of Fig. 2
running techniques, developing running posture and correcting mistakes. Without proper mastery of the SBU technique, it is not recommended to begin training the rest of the SBU;
b) SB contributes to the formation of a free, easy and liberated
c) SB teaches the correct placement of the foot when pushing off, the ability to “turn on” and relax while running, and also helps strengthen the muscles of the foot and legs (Fig. 2);
d) after testing, give a general assessment of the exercise. Identify 1–3 main mistakes and pay attention to the reasons for their occurrence.
Basic errors and methods for correcting them:
– during the exercise, the knees “remain behind” and do not “jump out” in front of them, which means that the student does not have a free and relaxed position of the foot on the ground and does not know how to quickly jump off due to the active work of the foot;
– “flaccid” foot, therefore, placing the foot on the ground will be inactive and you will run on “half-bent” legs or vice versa; “hard” placing the foot on the ground due to the inability to softly work the foot, like a spring or a ball.
Propulsion systems to be performed:
a) performed on a high “elastic” foot;
b) feet are placed in one straight line, directly “under you”;
c) the body is slightly tilted forward, up to 85 degrees;
d) the head is held straight so that it is a continuation of the line of the body;
e) the chin is slightly raised, the muscles of the face and neck are not tense;
f) the shoulder girdle is relaxed, arms are lowered down;
g) at the moment of landing, the pushing leg is fully straightened in all joints, the thigh of the fly leg rises freely, but not to the horizontal;
h) repulsion is active, energetic. Try to perform the exercise as if the path beneath you is “hot”;
i) learn to perform SB freely and naturally, with soft and quick planting of your feet.
Task No. 2. Teach proper posture and foot function.
Facilities:
1. Starting position (IP) – basic stance (OS) (torso straight, legs together, arms down).
Shift the weight of your body forward. The moment when you start to lose your balance and are forced to take a step forward, and will be. n., necessary for running and training in SB (Fig. 1).
2. I.p. – standing sideways at a support (gymnastic wall) on the front of the foot, hands at waist or chest level.
Perform quick swings on the toes with a wide amplitude only due to the work of the foot.
3. The same for “feeling” the relaxed shoulder girdle with raising and lowering the shoulders.
When lifting on the foot, shoulders up; when lowering, shoulders down.
4. The same with opposite footwork (alternately right and left).
Guidelines:
Perform all exercises taking into account the motor settings of task No. 1. Fig. 3
Task No. 3. Teach proper footwork.
Facilities:
1. I.p. – standing with your left side at the support, left hand at waist level, right bent leg slightly raised (Fig. 3).
Perform a “runaway” with the left due to a quick rebound from the ground.
2. The same with the right side.
3. While walking with a slight advance (0.5 foot) forward 10–15 meters due to the active work of the feet (“pantomime step”).
When lowering onto the heel, the leg straightens at the knee joint, and when lifting onto the toe, it bends freely. Perform at an average pace.
4. The same in slow running with an emphasis on correct leg movements and active lifting of the foot.
5. “Running” down a flight of stairs to “feel” the work of your legs when your knees “pop out” in front of you. Rise back up with quick jumps.
Guidelines:
a) when performing, ensure that the position of the torso and head corresponds to correct running posture;
b) in exercise No. 1, pay attention to how the leg freely “falls” down and, due to a quick rebound, rises up, but not to the horizontal. The supporting leg is on the front of the foot and straightened at the knee joint;
c) when “running” down a flight of stairs, the foot is almost “off”, the leg relaxes “falls” down. Lifting up is carried out due to the active work of the foot, when the thigh of the swing leg is moved forward and upward.
Task No. 4. Teach the SB technique in full coordination.
Facilities:
1. SB with a slight advance and transition to free running up to 20–30 meters.
2. The same with increasing the tempo of the exercise and transitioning to acceleration and free running.
3. The same with an increase in the frequency of steps (rhythm of movement) and with the transition to acceleration and free running.
Task No. 5. Consolidate and improve SB techniques.
Facilities:
1. SB with 2-3 transitions to free running.
2. SB with a change in the tempo and rhythm of the exercise, alternating 5-10 movements quickly, 5-10 movements slowly and then switching to free running.
3. SB with the fastest possible footwork with a transition to acceleration and free running.
Guidelines for tasks No. 4 and 5:
a) recall the basic requirements for running posture;
b) when performing all exercises, focus on the correct “landing”, i.e. on the position of the body while running;
c) pay attention to the ability to relax idle muscles when the leg “falls” down, and quickly engage them when placing the leg on the ground;
d) when switching to running, it is necessary to maintain the pace and rhythm of the exercise;
e) the transition to running is carried out by increasing the amplitude of movement of the hips and releasing the shin with a “raking” movement “under oneself”;
f) ensure that your feet are placed parallel to the ground without turning your toes to the sides;
g) avoid lateral and vertical swings of the torso and shoulders;
h) give an attitude to “heavy” shoulders, learn to “lower” them, not swing them and leave your arms relaxed.
Task No. 6. Evaluate the SB technique. Develop special physical qualities.
Tools and guidelines:
1. Exercises for the development of speed-strength qualities and speed. Can be used in any part of the lesson. You can organize their implementation in competitive and game forms.
2. Coordination exercises. They are more acceptable at the end of the preparatory part or at the beginning of the main part of the lesson, when the body is already prepared for work, but fatigue has not yet set in.
3. Exercises to strengthen the muscles of the feet and legs. Can be used in the second half of the main part of the lesson with increasing load.
METHODOLOGICAL CARD No. 2:
Compiled by: Zavoloka Viktor Grigorievich, coach-teacher of the athletics department of the MBUDO Youth Sports School
The most natural form of exercise is running. Running is the basis of many sports. It is impossible to imagine a basketball player, volleyball player, tennis player, football player and representatives of many other sports who cannot run.
Correct and rational running is necessary for representatives of many sports to improve their professionalism.
It is difficult, and sometimes impossible, to correct inaccuracies in running technique using running itself. To highlight individual phases of running and correct errors in individual movements of the running step, special running exercises are used.
Special athletics running exercises (SBU) should be understood as those exercises that, by their nature, motor structure and dynamics, are closest to running or reproduce it
Some exercises that are closest to running (running with high hip lifts, running with shin sweeps, jumping from foot to foot, mincing running, jumping, etc.) contribute not only to the development of running technique, but also to the development of the necessary qualities for a runner.
These exercises are the main means of preparing the musculoskeletal system of students for the loads in the main part of the lesson. And although some of these exercises are running and some are jumping, for brevity they are called “special running exercises for track and field athletes” (SBU).
Beginning trainers and physical education teachers show a number of problems in their conduct of athletics classes. Among them are poor knowledge of the terminology and technique of special running exercises in athletics, the use of monotonous means to prepare for a lesson or training session, which leads to a loss of interest among those involved in this sport.
In the preparatory part of the lesson, track and field athletes most often use a wide arsenal of special track and field running exercises and perform from 4 to 20 exercises. The number of meters when performing the exercise ranges from 30 to 100. The intensity of the exercises in the complex increases gradually and ranges from 50 to 90%.
The most frequently used exercises among athletes:
- jumping with a roll from heel to toe, jumping with side steps on the right (left) side;
- running with crossed steps on the right (left) side;
- jumping “in a step” through a step (after 2, 3 steps);
- running with the shin overlapping with the hip moving forward, running with the shin overtaking after 2 steps;
- running with a high hip raise at a slow and fast pace, running with a high hip raise with the shin moving forward, running with a high hip lift with the transition to running with acceleration;
- running on straight legs, running with straight legs forward with maximum frequency of movements, running with straight legs forward with the widest possible stride;
- jumping, jumping from foot to foot, pushing forward;
- running with the shin overtaking, at an increasing pace with the transition to running with acceleration.
It should be noted that the number of exercises in the complex for each athlete depends on weather conditions, well-being, the specific type of competition and the recommendations of the coach.
Most athletes perform special running exercises alternating with walking and only sometimes with running.
For beginning specialists in physical education and sports, we will present some recommendations for compiling sets of special running exercises.
In the preparatory part of a training session or a lesson in athletics, the sequence of exercises is very important: first of all, it is necessary to perform a slow run, then general developmental exercises, and only after that begin the athlete’s special running exercises. This is due to the fact that special running exercises require active work and great muscle tension from the musculoskeletal system and are therefore performed only after careful preliminary stretching.
Young professionals very often make a serious mistake - failure to follow the sequence of exercises in the preparatory part of the lesson. The order of performing the exercises is a very important point that must be observed to effectively prepare for the main part of the lesson and prevent injuries to those involved.
The criterion for selecting exercises for complexes should be the correspondence of the main parameters of the special exercises performed (kinematic, dynamic and rhythmic structures) to the main exercise, which is started at the beginning of the main part of the lesson.
If, after warming up, they begin to study jumping, more attention is paid to jumping exercises. If you are preparing for running - running exercises, etc.
Special running exercises are performed in a certain sequence. Initially, exercises of lower intensity are performed, then gradually, depending on the readiness of the muscles, exercises of higher intensity can be included. Or we can perform the exercises at half strength at first, then gradually increase their intensity.
The selection of exercises should ensure a gradual increase in load from minimal to significant.
First, you can perform exercises such as:
- running with cross steps, mincing running;
- jumping sideways with side steps, running with the shin overflowing;
- jumping from heel to toe;
- run straight legs forward.
Then more intense ones:
- running with a high hip lift, jumping from foot to foot pushing forward, jumping one step at a time, skipping, etc.
After intense exercise, it is advisable to perform stretching and muscle relaxation exercises. Walking and running at a slow pace also promotes faster muscle recovery after exercise.
Examples of some complexes.
A set of special running exercises for the preparatory part of the training session for track and field athletes on the topic: short-distance running (at the preliminary preparation stage):
Running with shin breaking at an average pace of 2 x 20 m.
Jumping from foot to foot, pushing upward with advancement by 1 foot 1 x 20 m.
Jumping from foot to foot, pushing upward with advancement by 2 feet 1 x 20 m.
Running with high hips at a slow pace of 1 x 20 m.
Heel-to-toe jumps (intensity 80%) 1 x 20 m.
Jumping from foot to foot, pushing forward 1 x 20 m.
training session for short-distance runners
Jumping from heel to toe at half strength 1 x 20 m.
Mincing run at a slow pace 1 x 20 m.
Jumping from foot to foot, pushing upward with advancement of 1-1.5 feet 1 x 20 m.
Running with high hips at an average pace of 1 x 20 m.
Jumping from foot to foot 1 x 30 m.
Mincing run with transition to running 1 x (10 m + 20 m).
Mincing run with transition to running with acceleration 1 x (10 m + 40 m).
Running with the shin overlapping with the hip moving forward at a gradually increasing pace with the transition to running with an acceleration of 1 x (20 m + 30 m).
Running by jumping, pushing forward, transitioning into running with acceleration. 1 x (20 m + 30 m).
Running with a high hip lift and bringing the shin forward at a gradually increasing pace of 1 x 30 m.
Running with a high hip lift at a gradually increasing pace, bringing the pace to a maximum of 1 x (30 m + 30 m).
At the same time, there is no need to use a lot of different exercises in the preparatory part of one lesson when teaching new special running exercises. If the exercise is not performed correctly, it is necessary to correct the errors using demonstration and methodological recommendations and repeat the exercise.
Before performing the exercise, it is necessary to warn students about possible mistakes.
A set of special running exercises for the preparatory part of a lesson with children 7-8 years old on the topic: “Short-distance running”:
Running with shin sweeping 3 x 25 m.
Run straight legs forward 3 x 25 m.
Running with high hip raise 3 x 25 m.
For training in a small area of the hall, you can perform running exercises in the amount of 10 -12 (10 - 15 m). On the street, you can increase the number of meters (up to 30 m), but it is necessary to reduce the number of exercises.
A set of special running exercises for the preparatory part of a lesson with students aged 9-10 years on the topic: “Short-distance running”
(held in the gym):
Side step jumps with right (left) side 2 x 10 m.
Two jumps with side steps on the right side, two jumps with side steps on the left side 1 x 10 m.
Jumping from heel to toe with backward rotation of arms 2 x 10 m.
Running with shin sweeping 1 x 10 m.
Running with high hip raise 2 x 10 m.
The number of special running exercises in one lesson depends on the type of upcoming sports activity, weather, conditions, age, functional and psychological state of those involved.
Running exercises can be used in different parts of the lesson. It depends on the tasks assigned to the lesson.
Various sets of special running exercises are used in preparation for classes with different topics and content.
A set of special running exercises for the preparatory part
training session for long jumpers
(at the stage of highly focused specialization):
Jumping from heel to toe at half strength 1 x 30 m.
Jumping from foot to foot, pushing upward, (intensity 70%) 1 x 30 m.
Jumping from foot to foot, pushing upward with the push leg after 2 steps, (intensity 80%) 1 x 30 m.
Running with high hip raise 1 x 20 m.
Running with shin sweeping, bringing the thigh and shin forward with the transition to running with an acceleration of 1 x (25 m + 25 m).
Running with a high hip raise in place, transitioning to running with acceleration 1 x (15 m + 30 m).
Jumping from foot to foot, pushing forward - up 1 x 25 m.
Jumping “in a step” through a step, pushing with the right (left) forward and up 2 x 25 m.
Jumping “in step” through 3 steps, pushing with a push leg 1 x 40 m.
Jump “in step” with running by inertia, pushing with a jogging leg 1 x 40 m.
After special running exercises, in the preparatory part of the lesson, running is performed with acceleration. The number of accelerations and intensity depend on the tasks set in the lesson.
A set of special running exercises for the preparatory part of the training session for short-distance runners (
at the stage of highly focused specialization):
Jumping from heel to toe at half strength 1 x 25 m.
Running with shin overlapping with hip thrust forward 1 x 30 m.
Run with a high hip lift through 2 running steps of 1 x 30 m.
Jumping “in a step” through a step, pushing with the right (left) 2 x 40 m.
Running with shin breaking in 2 steps at a fast pace 1 x 40 m.
Jumping from foot to foot, pushing forward 1 x 30 m.
Running with high hips at a high pace 1 x 20 m.
Running with acceleration 5 x 120 m.
Special running exercises for track and field athletes are used by representatives of many sports. They are intended for establishing running technique, developing physical qualities, and they are also used in the preparatory part of the lesson.
It is important for physical education and sports teachers to have a wide arsenal of exercises, master their terminology, techniques and the ability to create complexes for various activities.
Methodologically competent compilation of complexes will help prevent possible injuries, and a wide arsenal of exercises will diversify the training process, which will help students get more positive emotions from training.
Requirements for performing special running exercises.
Special running exercises (SBU) are used during training sessions or physical education lessons in the preparatory part of the lesson after performing general developmental exercises for a special warm-up, as well as in the main part as preparatory exercises.
The length of the segment for performing SBU depends on the purpose of the exercise and the preparedness of the students: for a special warm-up from 20m to 40m, for training from 40m to 60m.
The number of repetitions is from 1 to 6 times. The segment is conventionally divided into 3 parts: in the first third the exercise is performed at a calm pace with full amplitude, in the second the frequency gradually increases to the maximum, and in the last 2-3 steps are taken quickly, and ends with a free, elastic run by inertia.
The starting position for all SBUs is the same: feet parallel, shoulder-width apart, heels do not touch the support, legs slightly bent at the knees, posture straight, arms down or bent.
The arms work as in running (with the exception of mincing running): bent at the elbows at approximately 90°, in opposite directions, along the body. One is brought forward: the hand reaches the level of the chin, in the middle of the body; the other is retracted without straightening back. The fingers are bent, the hand is relaxed.
| Exercises | Guidelines for implementation |
|
1) Mincing running with forward movement. |
The torso is slightly tilted forward, the support is on a straight leg, the heel should not touch the ground, the muscles of the arms and torso are relaxed. More active foot movements. |
|
2) Running with the shin overflowing: a) hands on the buttocks; b) the arms move in the anteroposterior direction, bent at the elbow joints. |
Do not move the thigh of the swing leg (strictly in the vertical plane). Place your foot on the forefoot, then overlap your shin, and touch your buttocks with your heel. |
|
3) Running with high hips: a) hands, elbows pressed to the body, palms down; b) the arms move as if running; |
The torso is closer to the vertical, without leaning back. Bend the swing leg at the knee joint as much as possible, it moves forward - down - back. Raise your knees high. When lowering the swing leg, ensure that the shin is raking under itself on the forefoot. Keep your feet high. Achieve high frequency of movements. In option “a”, touch your palm with your knee. |
|
4) Running with high hips, changing the tempo of movements. |
Bend the swing leg at the knee joint as much as possible with increasing tempo, tilt your torso more forward. |
| 5) Running with high hips, gradually moving to normal running. |
Transition by increasing the length of running steps. |
| 6) Jumping with side steps, right/left side, hands on the belt. |
Stand on your toes, back straight. |
|
7) . Jumping from heel to toe with upward push. 7a) Jumping from heel to toe with push forward. |
The leg performing the push-off is straight at the knee joint. Push forward, until you push with your toe. The leg performing the push-off is straight at the knee joint. Push upward, push with the toe of your foot. |
|
8) Running with straight legs swinging forward. |
|
| 9) Running with straight legs moving back. |
Try to keep your torso vertical. |
|
10) Running right/left side forward. |
Active swing of the hip upward, movements of the arms in front of the chest. |
| 11) Running with a cross step on the right/left side, arms bent at the elbow joints to the sides. |
Greater twisting in the hip and shoulder joints |
| 12) Jumping on two legs. |
After the rebound, quickly swing your arms. |
| 13) Spring |
Push off with both legs at the same time, the upper shoulder girdle is relaxed. |
|
14) Jumping from foot to foot. |
Attention to the elastic placement of the swing leg at the place of take-off, with a raking movement with an emphasis on the rapid transition of the foot from the heel to the forefoot. Swing from the hips, swing your arms from your shoulders. |
| 15) Jumping from foot to foot with straight legs thrown forward. |
Tilt your torso slightly back and extend your swing leg. Do not bend your knees. |
|
16) Jumping from foot to foot with active forward movement. |
Gradually increase the pace, place the supporting leg on the ground with an active raking movement. |
|
17) Jumping from foot to foot to the side |
Maximum movement to the sides, minimum forward. |
|
18) Jumping on one leg, the other extended horizontally forward. |
The torso is tense, the heel of the supporting leg does not touch the ground. |
| 19) Jumping on one leg, the other laid back. |
The body is slightly tilted forward. |
|
20) Jumping on the foot with forward movement. |
Change the pushing leg after 4 – 6 push-offs. Large range of motion in the ankle joint. |
|
21) Jumping on the right/left leg. |
Bend the supporting leg at the knee joint less, keep the torso straight, place the leg on the support elastically from the front of the foot. |
| 22) Run backwards. |
The body is straight. Look forward over your left shoulder. |
| 23) Jumping |
Place your foot from the front of the foot. |
|
24) I.p. – o.s.: Falling forward, starting acceleration followed by running. |
Do not raise your head during the starting acceleration. Monitor the active movement of the swing leg when placing it on the ground. |
|
25) Running with a gradual increase in speed. |
Placing the leg on the support with a raking motion. Maintain freedom of movement. At the end of the exercise the speed is maximum. |
| 26) Running with acceleration. | Run freely without straining. Perform a starting acceleration, maintain speed and run by inertia. |
Bibliography:
- Zaitsev. N.A. 400 meter run. - M.: Physical culture and sport, 1955. - P. 50
- Ilyina I. A. Special exercises of an athlete: educational method, manual. - SPb.: Leningrad State University named after. A. S. Pushkina, 2013. - 92 p.
Special running exercises are an integral element of training for runners of any level. Both amateurs and professionals should incorporate these exercises to run more efficiently and correctly. In the article, everyone will be able to familiarize themselves with the SBU complex, their equipment and other features of implementation
Almost every runner has heard about special running exercises at least once. Perhaps he even managed to find a list of them and begin to implement them. But very few amateurs today are able to start performing SBUs correctly themselves, and most importantly, fit them harmoniously into the training plan.
Special running exercises are a set of exercises that simulate individual phases of footwork when running: carrying a leg, sweeping, pushing, and so on. They are very important in preparing a runner. They should pay special attention to beginners and those who want to improve their running technique. The SBU is very effective in this regard.
No matter how strange it may sound, beginners can ruin their running technique by jogging. In fact, few people begin to work correctly with their legs and arms in the first stages of running training. With each subsequent workout, incorrect technique becomes more and more ingrained into muscle memory. Then it will be very difficult to relearn. If you immediately begin to perform special running exercises correctly, then the correct running technique will be formed.
Pros of the SBU
Strengthening your legs and improving your running technique are not the only positive aspects of special running exercises. In general, SBU has a positive effect on:
- upper body;
— running compactness;
- relaxation when running;
- coordination and rhythm.
When performing SBU, not only the technique of working the legs, but also the arms improves. When performing SBU, it is much easier to control the work of your arms than when running. Correct posture is also developed if the athlete does not slouch or lean back during exercises. Look only forward, the head is not thrown back or bent down. SBU strengthens the muscles of the back and core. If the “specialists” are performed systematically, then it will be possible to ensure that all the above-mentioned parts of the body will work as they should and be in the correct position when running.
The running of many athletes can be called slack and shaky. Some people sway from side to side, while others throw their arms and legs wildly. SBUs help make running more compact, and therefore more efficient and beautiful.
Extra muscles should not be strained when running. When performing the SBU, the arms, shoulders and neck should be in the correct position, but not strained beyond measure. In this case, these moments will transfer to running.
And finally, the most important thing is coordination. Many beginners suffer from its absence. Without it, you won’t be able to place your feet correctly, work with your hands, and in general you won’t be able to run correctly and economically. Increases the chance of injury. Special running exercises have a positive effect not only on coordination, but also rhythm, allowing you to develop a suitable cadence.
Exercises and techniques for performing them
To get the most out of specific running exercises, you need to do them correctly. Many runners commit gross violations in performing SBU. Because of this, their effectiveness drops sharply. Therefore, you need to know the technique and features of performing each exercise. The most popular set of special running exercises is:
- choking of the lower leg;
- high hip lift;
- scissors;
- deer running;
- lunges;
- jumping on toes;
— unevenness in place;
- running wheel.
Table No. 1. Special running exercises
| № | Exercise | Description |
|---|---|---|
| 1 | Shin engulfment | When running with your shin squeezing, you should try to touch your heels to your buttocks. This may not work for athletes with poor stretching. They need to try to “overwhelm” the shin as much as possible. The main thing is to maintain a high step frequency and not bring your knee forward |
| 2 | High hip raise | When running with a high hip lift, it is necessary to raise the knee of the swing leg as high as possible. To make the push more powerful, you need to land on the front of your foot. Don’t just lower the swing leg, but “drill” it a little into the ground so that it springs. The step frequency is high, the back is straight, the arms are not stiff. Raise your heels up from the ground, and try not to bring them back |
| 3 | Scissors | Scissors, or running with your legs straight in front of you, is very easy to do. Push with your foot only, legs straight. The frequency is lower than in previous exercises |
| 4 | Reindeer running (multi-jump) | Reindeer running or multi-jump is one of the most difficult exercises in the SBU complex. His technique is quite complex. It is best to jump under the supervision of an experienced athlete. In general, multi-jumps are similar to running, only you need to push harder with the pushing leg and carry the swing leg further so that there is a longer flight phase. |
| 5 | Lunges | An untrained athlete will not be able to withstand more than 10-15 lunges. This exercise is performed slowly. The step should be so long that the angle of the leg in front is 90 degrees. |
| 6 | Jumping on toes | Jumping on your toes is a simple exercise. The legs do not bend at the knees, push only with the toes. There is no point in making great progress, so a jump of 10-25 cm will be enough. The main thing is to try to jump as high as possible |
| 7 | Spreader | The starting position for the spread is 1 leg in front at an angle of 90 degrees, the second behind as far as possible, deep squat. From this position, you need to jump as high as possible and at the moment of flight, change your legs. 15-30 repetitions per series will be enough for a beginning athlete |
| 8 | Bike | Another fairly heavy exercise that will give a positive effect is a running wheel or bicycle. Basically, it's a hybrid of running with high hip lifts and shin sweeps. First, the shin touches the buttock, then it is brought forward, slightly beyond the level of the knees, then placed on the forefoot |
To make it easier, download the printed version of the SBU from the link:
Between exercises you can recover by running. To become more familiar with the technique, we suggest watching a video of special running exercises.
How and where to do it?
It is best to perform the SBU afterwards in the form of a cross, and then do it for about 20 minutes. Systematic performance of the SBU during the period of basic cross-country training will have a good positive effect.
As for the place of execution, the most unsuitable surface for SBU is asphalt. In general, it is better to avoid jumping on asphalt. You can perform SBU on a stadium with a rubber surface. The best place would be a forest with a small hill. A climb with a slight slope of 60 m in length will be sufficient.
There are no clear boundaries in terms of execution time. Trained runners perform SBU for up to 30 minutes in a circle. For beginners, 1-3 series of 7 exercises of 30-50 meters will be enough.
Conclusion
Who will benefit from the SBU? Absolutely everyone. They can, and even need to be done, all year round, regardless of the stage of preparation. The benefits of the SBU are very difficult to overestimate. This not only strengthens the legs and improves running technique, but also has a positive effect on coordination, rhythm, and the abdominal and back muscles. The technique of specifically running exercises is not very difficult, but it is still advisable to see them performed live. For “specialists” it is better to choose a non-rigid surface. A small slide is desirable. The main thing to remember is that results can only be achieved by systematically implementing the SBU.
1. Running with a high hip lift. The exercise is performed on the forefoot, the thigh of the swing leg is raised to an angle of 90 degrees, the torso is slightly tilted forward, the arms are bent at the elbow joints and work as if running. The exercise is performed with maximum frequency
and with minimal progress.
2. Running with shin overlapping. The exercise is performed on the front of the foot, the legs are bent at the knee joints, the heels touch the buttocks. The knee is directed vertically downwards, the hip does not work, the torso is slightly
tilted forward, arms bent at the elbow joints and work as if running. The exercise is performed with maximum frequency and with minimal forward movement.
3. Jumping. The exercise is performed by rolling from heel to toe, the thigh of the swing leg is raised to an angle of 90 degrees, the pushing leg is straight. The torso is straight, the arms perform a simultaneous diving movement from bottom to top. The exercise is performed with minimal forward movement. The movement is directed upwards and forwards.
4. Jumping from foot to foot. The exercise is performed on the forefoot or on the entire foot. The hip of the swing leg rises to an angle of 90 degrees, the pushing leg is straight. The torso is slightly tilted forward, the arms are bent at the elbow joints and work as if running, but with a greater amplitude. The movement is directed forward and upward.
5. Cross running. The exercise is performed on the right and left sides, on the front of the foot. When performed with the right side, the right leg takes an additional step to the right, and the left leg performs movements in an arc in front and behind it. The torso is straight, arms straight to the sides, gaze directed in front of you. The exercise is performed by actively twisting the pelvis.
6.Acceleration. Performed from a high start on the front of the foot, or on the entire foot. Due to the active work of arms and legs. With gradual straightening of the torso (approximately at the seventh step). It is necessary to monitor the smooth, without jerking, increase in speed and free running along the distance.
systems; etc.).
Inventory:
| Part | Organizational | |||||||
| Content | Dosage | guidelines | ||||||
| lesson | ||||||||
| (WMD) | ||||||||
| 1. | Construction. | 1 minute | Formation in one line | |||||
| 2. | Reporting lesson objectives | |||||||
| 3. | Warm-up run. | 1 minute | Run at a slow pace | |||||
| 400 m | ||||||||
| (ORU) | ||||||||
| (15–20 exercises) | ||||||||
| minutes | The procedure for describing the outdoor switchgear: | |||||||
| 1. | ||||||||
| movement begins. | ||||||||
| 2. | ||||||||
| -15 | ||||||||
| squat, etc.). | ||||||||
| 3. | ||||||||
| lesson | ||||||||
| etc.). | ||||||||
| 4. | Final position. | |||||||
| Part | Example | |||||||
| 6–8 times | Bend lower, legs not | |||||||
| Preparatory | ||||||||
| 1. | – bend towards the right leg | bend, exercise | ||||||
| 2. | – tilt forward and down | perform on average | ||||||
| 3. | – tilt towards the left leg | pace, feel | ||||||
| 4. | – tilt back | muscle tension in the back | ||||||
| surface of the thigh. | ||||||||
| (SBU) | ||||||||
| Example | ||||||||
| Jumping. The exercise is performed | 2 x 40 | Exercise in progress | ||||||
| meters | with minimal promotion | |||||||
| marching forward. | ||||||||
| The movement is directed | ||||||||
| up and forward. | ||||||||
| up. |
Appendix 4 Conductor: Full name
Outline of the preparatory part of the lesson in athletics
Objectives: 1) Educational (Teaching the technique of the chosen type of athletics)
2) Educational (Nurturing motor or moral-volitional qualities)
3) Wellness (Strengthening the heart-vessels, respiratory or musculoskeletal.
systems; etc.).
Date: 09.09.2009 (Indicate the date of the lesson for which the outline was drawn up) Venue:
Inventory:
| Part | Organizational | |||||||
| Content | Dosage | guidelines | ||||||
| lesson | ||||||||
| (WMD) | ||||||||
| 1. | Construction. | 1 minute | Formation in one line | |||||
| 2. | Reporting lesson objectives | |||||||
| 3. | Warm-up run. | 1 minute | Run at a slow pace | |||||
| 400 m | ||||||||
| A set of general developmental exercises | ||||||||
| (ORU) | ||||||||
| (15–20 exercises) | ||||||||
| minutes | The procedure for describing the outdoor switchgear: | |||||||
| 1. | The starting position from which | |||||||
| movement begins. | ||||||||
| 2. | Name of movement (tilt, turn, | |||||||
| -15 | ||||||||
| squat, etc.). | ||||||||
| 3. | Direction of movement (right, backward | |||||||
| lesson | ||||||||
| etc.). | ||||||||
| 4. | Final position. | |||||||
| Part | Example | |||||||
| I.p. – stand with your legs apart, hands on your waist. | 6–8 times | Bend lower, legs not | ||||||
| Preparatory | ||||||||
| 1. | – bend towards the right leg | bend, exercise | ||||||
| 2. | – tilt forward and down | perform on average | ||||||
| 3. | – tilt towards the left leg | pace, feel | ||||||
| 4. | – tilt back | muscle tension in the back | ||||||
| surface of the thigh. | ||||||||
| Special running exercises | ||||||||
| (SBU) | ||||||||
| Example | ||||||||
| Jumping. The exercise is performed | 2 x 40 | Exercise in progress | ||||||
| rolls from heel to toe, hip | meters | with minimal promotion | ||||||
| the fly leg rises to an angle of 90 | marching forward. | |||||||
| degrees, the pushing leg is straight. Tulo- | The movement is directed | |||||||
| body straight, hands perform simultaneous | up and forward. | |||||||
| variable diving movement from below | ||||||||
| up. |
Appendix 5
Conductor: Full name
systems; etc.).
Venue: Inventory:
| Part | Organizational | |||||
| Content | Dosage | methodological | ||||
| lesson | ||||||
| instructions | ||||||
| (WMD) | ||||||
| Preparatory | Part | 12-15 min. | See Appendix 2 above. | |||
| Main part | 20–25 min. | Or | Methodological instructions | |||
| Teach an element of technique | quantity | nia, most often | ||||
| repetitions, | occurring | |||||
| or quantity | mistakes, ways to make them | |||||
| time. | corrections. | |||||
| Part | Cool-down run | 400 m | Restore breathing | |||
| tion, bring the organ- | ||||||
| Final | 3–5 min. | Summing up the lesson. | 1 min | low to working | ||
| level. | ||||||
| Homework. | 1 min | Building into one | ||||
| line. | ||||||
| Homework assignment | ||||||
| (practical or | ||||||
| theoretical) | ||||||
Appendix 5
Conductor: Full name
Lesson plan for athletics Topic:……………………………………………………………………………….
Objectives: 1) Educational (Teaching the technique of the chosen type of athletics)
2) Educational (Nurturing motor or moral-volitional qualities)
3) Wellness (Strengthening the heart-vessels, respiratory or musculoskeletal.
systems; etc.).
Date: 09/09/2009(Indicate the date of the lesson for which the outline was prepared)
Venue: Inventory:
| Part | Organizational | |||||
| Content | Dosage | methodological | ||||
| lesson | ||||||
| instructions | ||||||
| (WMD) | ||||||
| Preparatory | Part | 12-15 min. | See Appendix 2 above. | |||
| Main part | 20–25 min. | Or | Methodological instructions | |||
| Teach an element of technique | quantity | nia, most often | ||||
| repetitions, | occurring | |||||
| any type of athletics | ||||||
| or quantity | mistakes, ways to make them | |||||
| time. | corrections. | |||||
| Part | Cool-down run | 400 m | Restore breathing | |||
| tion, bring the organ- | ||||||
| Final | 3–5 min. | Summing up the lesson. | 1 min | low to working | ||
| level. | ||||||
| Homework. | 1 min | Building into one | ||||
| line. | ||||||
| Homework assignment | ||||||
| (practical or | ||||||
| theoretical) | ||||||
| Appendix 6 | |||
| MEN | |||
| Discipline | Record | Athlete | A country |
| 100 m | 9.58 s | Usain Bolt | Jamaica |
| 200 m | 19.19 s | Usain Bolt | Jamaica |
| 400 m | 43.18 s | Michael Johnson | USA |
| 800 m | 1:41,01 | David Rudisha | Kenya |
| 1,000 m | 2:11,96 | Noah Ngeni | Kenya |
| 1 500 m | 3:26,00 | Hisham El Guerrouj | Morocco |
| 1 mile (1609 m) | 3:43,13 | Hisham El Guerrouj | Morocco |
| 2,000 m | 4:44,79 | Hisham El Guerrouj | Morocco |
| 3,000 m | 7:20,67 | Daniel Komen | Kenya |
| 5,000 m | 12:37,35 | Kenenisa Bekele | Ethiopia |
| 10,000 m | 26:17,53 | Kenenisa Bekele | Ethiopia |
| 10 km (highway) | 26:44 | Leonard Komon | Kenya |
| 15 km (highway) | 41:29 | Felix Limo | Kenya |
| 20,000 m | 56:26,0 | Haile Gebrselassie | Ethiopia |
| 20 km (highway) | 55:21 | Gersenaju Tadeusz | Eritrea |
| Half marathon | 58:23 | Gersenaju Tadeusz | Eritrea |
| One hour run | 21,285 km | Haile Gebrselassie | Ethiopia |
| 25,000 m | 1:13:55,8 | Toshihiko Seko | Japan |
| 25 km (highway) | 1:11:37 | Haile Gebrselassie | Ethiopia |
| 30,000 m | 1:29:18.8 | Toshihiko Seko | Japan |
| 30 km (highway) | 1:27:49 | Haile Gebrselassie | Ethiopia |
| Marathon | 2:03:59 | Haile Gebrselassie | Ethiopia |
| 100 km (highway) | 6:13:33 | Takahiro Sunada | Japan |
| 3000 m steeplechase | 7:53,63 | Saif Syed Shaheen | Qatar |
| 110 m with hurdles | 12.87 s | Dayron Robles | Cuba |
| 400 m hurdles | 46.78 s | Kevin Young | USA |
| High jump | 2.45 m | Javier Sotomayor | Cuba |
| Pole vault | 6.14 m | Sergey Bubka | Ukraine |
| Long jump | 8.95 m | Mike Powell | USA |
| Triple jump | 18.29 m | Jonathan Edwards | Great Britain |
| Shot put | 23.12 m | Randy Barnes | USA |
| Discus throw | 74.08 m | Jurgen Schult | GDR |
| Hammer throwing | 86.74 m | Yuri Sedykh | USSR |
| Javelin-throwing | 98.48 m | Jan Zhelezny | Czech |
| (according to old rules) | 104.80 m | Uwe Hohn | GDR |
| Decathlon | 9026 points | Roman Shebrle | Czech |
| Walk 20 km (highway) | 1:16:43 | Sergey Morozov | Russia |
| Walk 50 km (highway) | 3:34:14 | Denis Nizhegorodov | Russia |
| 4 x 100 m relay | 37,10 | Jamaica | |
| 4 x 400 m relay | 2:54,29 | USA | |
| Appendix 6 | |||
| World records in athletics for men as of January 1, 2011 | |||
| MEN | |||
| Discipline | Record | Athlete | A country |
| 100 m | 9.58 s | Usain Bolt | Jamaica |
| 200 m | 19.19 s | Usain Bolt | Jamaica |
| 400 m | 43.18 s | Michael Johnson | USA |
| 800 m | 1:41,01 | David Rudisha | Kenya |
| 1,000 m | 2:11,96 | Noah Ngeni | Kenya |
| 1 500 m | 3:26,00 | Hisham El Guerrouj | Morocco |
| 1 mile (1609 m) | 3:43,13 | Hisham El Guerrouj | Morocco |
| 2,000 m | 4:44,79 | Hisham El Guerrouj | Morocco |
| 3,000 m | 7:20,67 | Daniel Komen | Kenya |
| 5,000 m | 12:37,35 | Kenenisa Bekele | Ethiopia |
| 10,000 m | 26:17,53 | Kenenisa Bekele | Ethiopia |
| 10 km (highway) | 26:44 | Leonard Komon | Kenya |
| 15 km (highway) | 41:29 | Felix Limo | Kenya |
| 20,000 m | 56:26,0 | Haile Gebrselassie | Ethiopia |
| 20 km (highway) | 55:21 | Gersenaju Tadeusz | Eritrea |
| Half marathon | 58:23 | Gersenaju Tadeusz | Eritrea |
| One hour run | 21,285 km | Haile Gebrselassie | Ethiopia |
| 25,000 m | 1:13:55,8 | Toshihiko Seko | Japan |
| 25 km (highway) | 1:11:37 | Haile Gebrselassie | Ethiopia |
| 30,000 m | 1:29:18.8 | Toshihiko Seko | Japan |
| 30 km (highway) | 1:27:49 | Haile Gebrselassie | Ethiopia |
| Marathon | 2:03:59 | Haile Gebrselassie | Ethiopia |
| 100 km (highway) | 6:13:33 | Takahiro Sunada | Japan |
| 3000 m steeplechase | 7:53,63 | Saif Syed Shaheen | Qatar |
| 110 m with hurdles | 12.87 s | Dayron Robles | Cuba |
| 400 m hurdles | 46.78 s | Kevin Young | USA |
| High jump | 2.45 m | Javier Sotomayor | Cuba |
| Pole vault | 6.14 m | Sergey Bubka | Ukraine |
| Long jump | 8.95 m | Mike Powell | USA |
| Triple jump | 18.29 m | Jonathan Edwards | Great Britain |
| Shot put | 23.12 m | Randy Barnes | USA |
| Discus throw | 74.08 m | Jurgen Schult | GDR |
| Hammer throwing | 86.74 m | Yuri Sedykh | USSR |
| Javelin-throwing | 98.48 m | Jan Zhelezny | Czech |
| (according to old rules) | 104.80 m | Uwe Hohn | GDR |
| Decathlon | 9026 points | Roman Shebrle | Czech |
10.64 s (100 m), 8.11 m (long jump), 15.33 m (shot put), 2.12 m (high jump), 47.79 s (400 m), 13.92 s (110m hurdles), 47.92m (discus throw), 4.80m (pole vault), 70.16m (javelin throw), 4:21.98 (1500m)
| Walk 20 km (highway) | 1:16:43 | Sergey Morozov | Russia |
| Walk 50 km (highway) | 3:34:14 | Denis Nizhegorodov | Russia |
| 4 x 100 m relay | 37,10 | Jamaica | |
| 4 x 400 m relay | 2:54,29 | USA | |
| Appendix 7 | |||||
| World records in athletics for women as of January 1, 2011 | |||||
| WOMEN | |||||
| Discipline | Record | Athlete | A country | ||
| 100 m | 10.49 s | Florence Griffith-Joyner | USA | ||
| 200 m | 21.34 s | Florence Griffith-Joyner | USA | ||
| 400 m | 47.60 s | Marita Koch | GDR | ||
| 800 m | 1:53,28 | Jarmila Kratokhvilova | Czechoslovakia | ||
| 1,000 m | 2:28,98 | Svetlana Masterkova | Russia | ||
| 1 500 m | 3:50,46 | Qu Yunxia | China | ||
| 1 mile (1609 m) | 4:12,56 | Svetlana Masterkova | Russia | ||
| 2,000 m | 5:25,36 | Sonia O'Sullivan | Ireland | ||
| 3,000 m | 8:06,11 | Wang Junxia | China | ||
| 5,000 m | 14:11,15 | Tirunesh Dibaba | Ethiopia | ||
| 10,000 m | 29:31,78 | Wang Junxia | China | ||
| 10 km (highway) | 30:21 | Paula Radcliffe | Great Britain | ||
| 15 km (highway) | 46:29 | Tirunesh Dibaba | Ethiopia | ||
| 20,000 m | 1:05:26,6 | Tegla Lorupe | Kenya | ||
| 20 km (highway) | 1:02:57 | Lorna Kiplagat | Netherlands | ||
| Half marathon | 1:06:25 | Lorna Kiplagat | Netherlands | ||
| One hour run | 18,517 km | Dirartu Tune | Ethiopia | ||
| 25,000 m | 1:27:05,9 | Tegla Lorupe | Kenya | ||
| 25 km (highway) | 1:22:13 | Mizuki Noguchi | Japan | ||
| 30,000 m | 1:45:50,0 | Tegla Lorupe | Kenya | ||
| 30 km (highway) | 1:38:49 | Mizuki Noguchi | Japan | ||
| Marathon | 2:15:25 | Paula Radcliffe | Great Britain | ||
| 100 km (highway) | 6:33:11 | Tomoe Abe | Japan | ||
| 3000 m steeplechase | 8:58,81 | Gulnara Samitova- | Russia | ||
| Galkina | |||||
| 110 m with hurdles | 12.21 s | Yordanka Donkova | Bulgaria | ||
| 400 m hurdles | 52.34 s | Yulia Pechenkina | Russia | ||
| High jump | 2.09 m | Stefka Kostadinova | Bulgaria | ||
| Pole vault | 5.06 m | Yelena Isinbayeva | Russia | ||
| Long jump | 7.52 m | Galina Chistyakova | USSR | ||
| Triple jump | 15.50 m | Inessa Kravets | Ukraine | ||
| Shot put | 22.63 m | Natalya Lisovskaya | USSR | ||
| Discus throw | 76,80 | Gabriele Reinsch | GDR | ||
| Hammer throwing | 78.30 m | Anita Wlodarczyk | Poland | ||
| Javelin-throwing | 72.28 m | Barbora Shpotakova | Czech | ||
| (according to old rules) | 80.00 m | Petra Felke | GDR | ||
| Heptathlon | 7291 points | Jackie Joyner-Kersee | USA | ||
| 12.69 s (100 m hurdles), 1.86 m (high jump), 15.80 m (shot put), | |||||
| 22.56s (200m), 7.27m (long jump), 45.66m (javelin), 2:08.51 (800m) | |||||
| Walk 20 km | 1:25:41 | Ivanov Olympics | Russia | ||
| (highway) | |||||
| 4 x 100 m relay | 41,37 | GDR | |||
| 4 x 400 m relay | 3:15,17 | USSR | |||
