The most common way to keep your body toned is by running. With its help, you can significantly improve performance. physical health... To diversify the training process, some use shuttle running. Improvements in both endurance and speed can be quickly noticed after such exercises.
Regularly doing shuttle running, the athlete gains speed using a specific technique of constant acceleration. In addition, for the correct execution of such a run, it is necessary to maintain balance and show considerable dexterity in movements. A sharp change in the direction of the run contributes to the development of general body motor skills, and also helps to develop resistance to constant changes of pace.
Initially, using the shuttle method, goods were transported along the river from one bank to another. Thus, it was necessary to constantly change the direction of movement in order to deliver as many things as possible. In the past, small boats had to make several crossings there and back a day. The shuttle run is built on the same principle. Starting his way at point A, the athlete must get to point B and return back, he needs to run this distance several times, depending on the established standards.
The standard shuttle distance does not exceed 100 meters in one direction. The athlete must overcome such small segments, periodically reaching the final point of the path, where he needs to make a sharp turn and run back in the other direction. It is important not to waste precious seconds while touching when changing motion. The main goal is to complete the set number of turns and reach the finish line in the shortest possible time.
The most common are five types of distance. The shuttle running standards are different in each case, they are usually used in physical education lessons in educational institutions or at training camps in sports sections.
Table # 1. Shuttle Running Guidelines for Men and Women
| Distance, meters | Men (time in seconds) | Women (time in seconds) |
|---|---|---|
| 3x10 | 7,3 - 8,2 | 8,4 - 9,7 |
| 4x9 | 11,4 - 11,8 | 11,7 - 12,4 |
| 5x20 | 20,2 - 25,0 | 21,5 - 26,0 |
| 10x10 | 24,0 - 34,4 | 29,0 - 39,3 |
| 4x100 | 60,6 - 106,0 | - |
For a change in shuttle running, various auxiliary items are sometimes used, which must be carried from one end of the course to the other. This method is often used during competitions. This does not allow the participants to cheat without reaching the line, since the main task is to ferry the object to the other side by running and picking it up.
Shuttle run refers to one of the types of sprint races. However, many athletes prefer to run a longer distance in a straight line, since this task looks much easier than covering several short runs. During the shuttle run, the athlete must have time to develop the maximum possible speed, be able to brake sharply at the shortest distance, group correctly and start moving again from a low start. In addition, this set of exercises has to be repeated several times during one race. Only a physically highly developed person will be able to overcome this path without injuries and at the same time spend a minimum of time.
Such training is considered as traumatic as possible. Since all muscle groups are involved during shuttle jogging, it is recommended that you do a good warm-up for a few minutes before the session to prevent unpleasant injury. Only after all the muscles have been warmed up can you start the main workout. The load during running goes not only on the body, but also on the internal organs, especially the heart muscle and lungs are involved. Therefore, you should be careful when performing the exercises: at the slightest sign of malaise, you should stop training and, if necessary, consult a doctor for help and advice.
With the exact and correct execution of the shuttle running technique, positive results can be seen pretty soon. Such training has the maximum positive effect on the entire body as a whole. Shuttle running helps to strengthen all muscles and bones, improves the circulatory system, contributes to the normalization of blood circulation, and develops overall coordination of movements.
Often, shuttle running is used in training in team sports, where the direction of movement of athletes can change dramatically. For example, these include rugby, cricket and others. Thanks to such training, players can quickly improve their speed performance, improve coordination of movements, and develop dexterity. However, such activities will be useful not only for athletes, but also for ordinary people who are fond of an active lifestyle.
Shuttle running technique
In order to get the maximum benefit from your workout, proper shuttle running technique must be followed. After all, not only the speed of passing the distance can influence the final result, it is also important to overcome obstacles in the form of sharp turns with high quality.
For a start, many coaches recommend working out the technique of running at low speeds, so that later you can increase your pace. Thus, the athlete will develop a system for passing the distance, and, ultimately, it will be possible to save a couple of precious seconds. There are three main points to be aware of for a quality shuttle run:
- how to start correctly;
- how to run correctly;
- how to finish quickly.
1.Start
Since the distance is less than 100 meters, the use of starting blocks is not necessary. Each athlete independently determines with a stand at the start, it is more convenient for someone to move from a low starting position, and for someone from a high one. In addition, you can choose the starting position based on the flooring. This can be asphalt, treadmill, or lawn.
To begin with, it is important to decide on the jogging leg, from this the correct starting position will be calculated. In order to more accurately determine the jerk leg, many trainers use a simple method. While the athlete is in a relaxed state and is unaware of anything, they lightly push him in the back and look at which leg he will fall on first. Thus, you can easily learn about the athlete's jogging leg.
The position of the body at the start should be similar to what a professional skater looks like. The supporting leg is rotated about 30 degrees and stands on the starting line, being in the most tense state, the free leg is located at the back of the toe. The back is straight, the lower back is not tense, it is in a static position, the body is slightly forward.
As soon as the start signal sounded, it is necessary to sharply push off with the supporting leg and, by inertia, throw the body forward. At this moment, it is important to catch the push with the whole body and lift the body up, while maintaining the jerk. It is important for a professional athlete to work out a high-quality start technique, since the pace of the entire run will depend on this.
2.Running distance
To develop the highest speed, it is necessary to run the distance on toes, thus saving time that would have been spent on pushing at the expense of the entire foot. In addition, the right decision would be to increase the number of steps: the more often the athlete runs, the higher his speed becomes. To work on this feature, you can use and perform jumps at maximum frequency.
Mastering the shuttle running technique is impossible without a high-quality study of the locking step. It is necessary to make a correct turn at the end point of each leg of the course. The faster and more accurate this step is, the sharper the change in movement will be, which means less time will be spent. Team games, such as volleyball, football or hockey, can be used to properly practice the correct technique of the stopping step.
3.Finish
For beginner athletes, it is recommended to choose the fast finishing technique at maximum speed. More experienced runners usually use a spectacular chest and chest throw at the finish line. shoulder girdle, due to which you can break out into the leaders in the last meters of the distance. However, this method runs the risk of serious injury if done incorrectly. Therefore, if, nevertheless, coordination is not sufficiently developed, you should pay attention to the first method of finishing.
Conclusion
It is quite easy to master the correct technique and perform the shuttle run efficiently, training videos can be found in the public domain on the Internet, so it becomes possible to most accurately understand all aspects of training. Do not forget that any activity should be based on a thorough warm-up and correct exercises for shuttle running. Thus, it will be possible to more effectively affect the entire body as a whole.
Shuttle running is both the most unusual and most traumatic short distance running. However, if you do everything correctly and follow the running technique exactly, then you can not only show good results, but also enjoy the training process. This run is also good because it is versatile and useful in many other game sports.
What else is the shuttle run for?
Shuttle running is a type of cardio exercise, widespread throughout the world, aimed at developing the speed-strength qualities of an athlete. When performing a shuttle run, the athlete must run the same distance in forward and reverse directions several times with a 180 degree turn at the end point of the distance. The most popular among athletes is the shuttle running technique 10x10, 3x10.
Benefit
This training method is useful in that it helps to increase the explosive strength of the leg muscles, improve the work of the entire cardiovascular system, develop coordination and strength endurance. The shuttle running standards are used to assess the physical fitness of not only athletes, but also employees of various power structures.
Usually shuttle running is carried out over short distances from 10 to 30 meters, but in rare cases the distance can reach 100 meters. Due to its versatile benefits, this exercise has gained popularity in fitness, crossfit, various martial arts, and is also included in the compulsory physical training program in schools, specialized academies under government agencies and in the Armed Forces of the Russian Federation.
Today we will figure out how to properly run shuttle run, as well as what is the practical benefit of this exercise on the human body from the point of view of the athlete's all-round development.
Exercise technique
The shuttle run technique has several varieties, the choice of which depends on the distance over which the shuttle run is performed: 10x10, 3x10, 4x9. However, at your discretion, you can increase the distance several times - be guided by your level of physical fitness and well-being.
Either way, shuttle running technique is almost the same for any distance. The only factor that should be taken into account is that in sprinting, the athlete immediately begins to perform the exercise with the greatest intensity, using all his power potential; with a longer shuttle run (for example, 10x10 or 4x100), the first 4-6 segments should be performed at the usual pace, trying not to expend a lot of energy, so as not to be exhausted ahead of time. It is better to leave most of the speed-power resources of your body for last in order to overcome the required distance in the shortest possible time period and show a truly outstanding result.
The exercise should be performed as follows:
Initial position
The classic starting position: we put the supporting leg forward, we try to keep the whole center of gravity above it. The quadriceps of the supporting leg is tense, like a spring, the body is tilted slightly forward, the back is straight, we keep our hands at the level of the ribs. The start should be as explosive and fast as possible in order to overcome the first segment in the shortest possible time. For a really explosive start, we need strong and well-developed legs, so pay more attention to exercises that develop explosive strength of the quadriceps: squat with a barbell with a pause at the bottom, deadlift for sumo, box jumps, squat jumps, etc.
Another option for the starting position is a low start:
© Daxiao Productions - stock.adobe.com
Running speed
During the race itself, we need maximum speed. To do this, after each step, you should land not on your entire foot, but only on your toe. To develop this skill, replace your standard cardio with jumping rope, then the Lisfranc joint will adapt to the constant landing on the toe, and shuttle running will be much easier.
© Daxiao Productions - stock.adobe.com
Reversal
At the end of each segment, you need to make a 180-degree turn. To do this, you need to sharply reduce the speed and take a stopping step, turning the foot of the front leg 90 degrees in the direction of the turn - this movement will slow you down, but will not completely extinguish the momentum.
© Daxiao Productions - stock.adobe.com
Acceleration
On the last stretch, you need to squeeze the maximum possible out of your body and make the last explosive acceleration, without thinking about the fact that you will need to stop soon, you should continue to increase speed right to the finish line.
You can see a video of the shuttle run below. It very clearly shows the shuttle run technique:
Typical mistakes
When learning the 10x10 shuttle technique, many aspiring athletes face the following challenges that prevent them from getting the most out of this exercise:
- Incorrect load distribution. If you are shuttling 10 equal lengths, endurance usually comes to an end after the first half. To avoid this, you need to start running at medium intensity, with each segment trying to increase speed, using the explosive power of the leg muscles.
- The load volume is too large. Don't overdo your training volume when it comes to this type of high-intensity cardio, especially if you suffer from a variety of cardiovascular diseases. Chances are, YOU will get more harm than good.
- Stopping too slow before turning. You do not need to reduce the running speed in order to calmly turn around, you need to turn around in one movement, sharply turning your leg 90 degrees - this way you will maintain the force of inertia and will not extinguish the speed to zero.
- Wrong breathing rate. During the shuttle run, breathe in a 2-2 mode, taking two steps during inhalation and two steps during exhalation. Breathe only through the nose.
- Do not forget to warm up properly, as shuttle running involves the use of a huge number of muscles, joints and ligaments.
© Daxiao Productions - stock.adobe.com
Training program
This shuttle running program is designed for beginners who are just getting started with this exercise. It has only 6 workouts, between which you should take a break of 2-3 days so that the body has time to replenish energy costs. However, by repeating it several times, you can significantly improve your maximum shuttle result. It is best to do these workouts in a running stadium or in a track and field gym. There you can accurately measure the required distance.
Shuttle speed 10x10
The shuttle run is part of the mandatory physical training program for the military in various units. The table below shows the current standards in force for the military, contract employees, and military from special forces, approved by orders of the Ministry of Internal Affairs of the Russian Federation.
Shuttle run 3x10
The standards for schoolchildren (boys and girls) are presented below. You can download and print the table by.
| Age | The level of development of the COP | ||||
|---|---|---|---|---|---|
| short | below the average | average | above average | high | |
Boys |
|||||
| 7 | 11.2 and more | 11,1-10,9 | 10,8-10,3 | 10,2-10,0 | 9,9 |
| 8 | 11,4 —//— | 10,3-10,1 | 10,0-9,5 | 9,4-9,2 | 9,1 —//— |
| 9 | 10,4 —//— | 10,3-10,0 | 9,9-9,3 | 9,2-8,9 | 8,8 —//— |
| 10 | 9,9 —//— | 9,8-9,6 | 9,5-9,0 | 8,9-8,7 | 8,6 —//— |
| 11 | 9,7 —//— | 9,6-9,4 | 9,3-8,8 | 8,7-8,5 | 8,4 —//— |
| 12 | 9,22 —//— | 9,1-9,0 | 8,99-8,5 | 8,4-8,3 | 8,2 —//— |
| 13 | 9,3 —//— | 9,2-9,1 | 9,0-8,5 | 8,4-8,3 | 8,2 —//— |
| 14 | 9,0 —//— | 8,9-8,7 | 8,6-8,1 | 8,0-7,8 | 7,7 —//— |
| 15 | 8,5 —//— | 8,4-8,3 | 8,2-7,9 | 7,8-7,7 | 7,6 —//— |
| 16 | 8,1 —//— | 8,0-7,9 | 7,9-7,5 | 7,4-7,3 | 7,2 —//— |
| 17 | 8,5 —//— | 8,4-8,2 | 8,1-7,6 | 7,5-7,3 | 7,2 —//— |
Girls |
|||||
| 7 | 11.7 and more | 11,6-11,4 | 11,3-10,6 | 10,5-10,3 | 10,2 |
| 8 | 11,2 —//— | 11,1-10,8 | 10,7-10,1 | 10,0-9,8 | 9,7 —//— |
| 9 | 10,8 —//— | 10,7-10,4 | 10,3-9,7 | 9,6-9,4 | 9,3 —//— |
| 10 | 10,4 —//— | 10,3-10,1 | 10,0-9,5 | 9,4-9,2 | 9,1 —//— |
| 11 | 10,1 —//— | 10,0-9,8 | 9,7-9,1 | 9,0-8,8 | 8,7 —//— |
| 12 | 10,0 —//— | 9,9-9,7 | 9,6-9,1 | 9,0-8,8 | 8,7 —//— |
| 13 | 10,0 —//— | 9,9-9,7 | 9,6-9,0 | 8,9-8,7 | 8,6 —//— |
| 14 | 9,9 —//— | 9,8-9,6 | 9,5-8,9 | 8,8-8,6 | 8,5 —//— |
| 15 | 9,7 —//— | 9,6-9,4 | 9,3-8,8 | 8,7-8,5 | 8,4 —//— |
| 16 | 9,5 —//— | 9,4-9,2 | 9,1-8,4 | 8,6-8,5 | 8,4 —//— |
| 17 | 9,7 —//— | 9,6-9,4 | 9,3-9,1 | 9,0-8,8 | 8,7 —//— |
Crossfit complexes with shuttle running
If your training process began to bore you, try to perform several functional complexes from the table below. This will bring something new to your program and diversify the entire training. The complexes are designed for fairly experienced athletes with good strength endurance, since a beginner simply cannot cope with such a combination of aerobic and anaerobic loads, and even in such a huge volume.
Sometimes, in order to diversify the performance of the exercise, shuttle jogging is practiced with carrying 2-3 objects.
Learn how to properly shuttle to get the best results you can.
The content of the article:
Shuttle running is a type of cardio exercise and is very popular. Thanks to him, you can develop speed-power qualities and therefore representatives of various sports disciplines include shuttle running in their training program. Performing the exercise, the athlete needs to cover the same distance in two directions several times, performing 180-degree turns.
The most popular is the shuttle run 3x10 and 10x10. It should be noted that such training can increase the explosive strength of the leg muscles, improve the performance of the cardiovascular system, and develop coordination and strength endurance. There are standards for shuttle running, which are developed not only for athletes, but also for law enforcement officers. Today we will tell you about the shuttle run technique.
Most often, shuttle running is performed at a distance of 10-30 meters, although there are exceptions. Sometimes races are held at a distance of up to 100 meters. Since the exercise is effective and capable of producing a large number of positive effects on the body, shuttle running is very popular among fans of all types of fitness, combat sports, and is also included in the physical training program of military personnel.
We have already briefly highlighted the most significant positive effects of the exercise, but in order to obtain them, you must follow the shuttle jogging technique. We will also dwell in more detail on the issue of the practical use of the exercise from the point of view of the harmonious development of athletes.
Shuttle Run Technique
In many ways, the shuttle run technique depends on the distance, but you can increase it if you wish. In this situation, you need to monitor your well-being so as not to overload the body. At the same time, there are common aspects in shuttle running technique that are used at any distance.
All you need to remember is that for short distances, the exercise must be performed immediately with maximum intensity, using the full potential of the available power. If you are using a 10x10 or even 10x100 scheme, then the first half of the segments should be done at medium intensity, trying to conserve energy.
If in such a situation you immediately use high intensity, then you simply will not have the strength to complete the exercise. Try to leave some of your potential for the final stage, so that you can give your best and show good results. And now we will consider the technique of performing shuttle running in as much detail as possible:
- To take the starting position, it is necessary to put the supporting leg forward and move the center of gravity of the body to it. The quadriceps of the front leg should be tensioned and reminiscent of a spring, tilt the body slightly forward, but do not bend your back. It is important to achieve the most explosive start so that the first segment of the entire distance is covered in a short time. However, this can only be achieved with developed quads.
- Maintain maximum speed throughout the entire race. For this to be possible, the foot after each step must land only on the toe, and not the entire foot. To develop this skill, you need to actively work with the rope, which will allow the Lisfranc joint to adapt to this running technique.
- After overcoming each segment of the distance, it is necessary to correctly perform a 180-degree turn. To do this, take a stop step to release the gained speed and rotate your front foot in the direction of a right angle turn. This will allow you to brake while maintaining momentum.
- Overcoming the last segment of the distance, squeeze out the last forces, making an explosive acceleration and not thinking about the subsequent stop. Your running speed in the final stretch should build up all the time until you cross the finish line.
The main mistakes when doing shuttle run
Novice athletes constantly make the same mistakes during shuttle running, which does not allow them to achieve good results. This is especially true for the 10x10 running pattern, and now we will consider them:
- - when an athlete needs to overcome 10 identical segments by shuttle run, then often at the end of the first half of the distance endurance drops sharply. To prevent this from happening, we recommend covering the first half of the distance at an average pace, gradually increasing the speed on each new segment. This requires the explosive power of the leg muscles.
- Excessive use of loads- the training volume should be matched to your capabilities. This is especially important to remember for people who have problems with the work of the heart muscle or the vascular system. Otherwise, you will cause even more harm to the body.
- Slow braking before turning- this element of the shuttle run technique is very important and you should not slow down to turn around. It is necessary to do everything in one movement, sharply turning the foot at a right angle in the direction of the turn. As a result, you will quickly stop, but at the same time maintain the momentum of your run without slowing down.
- Not following breathing technique- first of all, it concerns the frequency of inhalation and exhalation. When performing the exercise during inhalation, it is necessary to take two steps and the same amount during exhalation. This scheme is called "2x2". You also need to breathe through your nose, not your mouth.
- Many aspiring athletes try to start the main part of the training program as soon as possible, while ignoring the warm-up or performing it with insufficient quality. The consequence of this approach is annoying injuries that could be easily avoided.
Shuttle Run Training Program
We will now give an example of a workout program designed for aspiring athletes. It must be performed for six sessions, between each of which it is necessary to rest for two or three days. This will allow the body to fully recover. At the same time, we do not recommend switching to the program for more experienced athletes after six workouts, it is better to repeat this several times. In order to measure the running distance as accurately as possible, it is better to conduct classes at an athletics stadium.
- Three sets of 4x9.
- Five sets 4x9.
- Three sets 4x15.
- Five sets 4x15.
- Three sets of 4x20.
- One race according to the 10x10 scheme.
Crossfit complexes with shuttle running
Today crossfit has become a very popular form of fitness and there are many facilities that use shuttle running. Now we will tell you about the most famous ones:
- Kit-kat- in three rounds, 60 pull-ups and sit-ups, 15 push-ups of the bar, 50 push-ups and a shuttle run 10x10 are performed;
- Lira- shuttle run 6x10 and 15 burpees are performed in 10 rounds;
- Maraphon- in four rounds, it is necessary to run a race at a distance of 250 meters, 5 pull-ups, 10 push-ups, five hanging leg raises and a shuttle run according to the 4x10 scheme;
- Ralph- for three rounds you have to do ten deadlifts (classic version) and burpees, shuttle run according to the 6x10 scheme;
- Bodyguard- Do a 4x10 shuttle run in three rounds, 40 double jumps with a rope, and 30 push-ups and squats each.
Recommendations for improving your shuttle run technique
We have covered the technique of performing shuttle running, and now we can give you some recommendations that will help you achieve the best results.
- Use a high stance at the start. For the correct calculation of the starting position, the jogging foot must be considered. Those athletes who are more comfortable using the left leg as such should bend it at the knee joint and lower it slightly towards the ground. In this case, the role of the supporting leg is assigned to the right one. It is important to keep your back straight and especially in the lower back. As soon as the signal to start was given, push off with the leading foot (in our case, the left) and sharply throw the body forward. The jogging leg's job is to create extra momentum so that the throw is correct. You can easily use any starting position, but the high one is the most popular and, according to many athletes, is the most comfortable.
- Use your speed over the course. When covering the distance, it is necessary to use the principle of high-speed running. Its essence lies in overcoming the entire distance in the shortest time period. To achieve this task, slightly tilt your body forward and perform powerful jogging movements with your legs while running. It should be noted that the speed of an athlete at a distance mainly depends on his initial physical fitness. To show good results in shuttle running, we recommend actively working with a rope. Also, the training program should include jumps, which allow you to increase the power of the musculoskeletal system, pump the calf muscles. This is necessary for a powerful repulsion while running. Also remember that during the race, the brain should be cleared of extraneous thoughts and concentrate on overcoming the distance.
- Avoid obstacles correctly. An equally important element of shuttle running is obstacle avoidance. Athletes often get a great start and accelerate well, but then waste valuable time cornering. We already talked about this moment above when we considered the technique of performing shuttle running. An extremely effective solution to the problem is the stopping step, which is actively used in many sports, for example, basketball.
- Finish correctly. Try to avoid psychological self-deception at the finish line. The athlete can get used to slowing down before the U-turn and will start doing the same before the finish. It is quite understandable that this does not at all contribute to the achievement of maximum sports results. You need to cover the last segment of the distance with maximum speed and not think about braking at the same time.
Features of performing shuttle run in the following video:
One of the highest priority areas in the Ministry of Internal Affairs and the Ministry of Emergency Situations is physical training employees.
The conditions of service require from employees not only high professional skills, but also physical endurance.
Preparedness check consists in regular delivery standards, which include pull-ups, push-ups, kettlebell lifting and shuttle running.
Features of passing standards for representatives of the Ministry of Internal Affairs and the Ministry of Emergencies
Shuttle running is included in the standards for athletics and accelerated movement.
It differs from other types of testing speed qualities in that running exercises are performed 3-6 times with breaks rest, the duration of which allows repetitions without loss of speed.
Terms of delivery
The task is performed in a stadium, in a sports hall or on a flat area with clearly drawn start and reversal lines... Traditionally when shuttle running length of one line equals 10 m.
Photo 1. Demonstration of the correct shuttle run technique: from the start to touching the pivot point.
Employees of the Ministry of Internal Affairs and the Ministry of Emergency Situations pass the standard in sports uniform(casual attire is not allowed) and special sports shoes(in running shoes). In recent years, the practice of passing standards in the uniforms of the Ministry of Internal Affairs or the Ministry of Emergency Situations for practicing speed in emergency situations.
Important! Only those employees who are passed a medical examination and have no health problems.
Execution technique
- Team "On your marks"- stand at the start line in such a way that one leg was on the line, the other was allotted 20-30 cm back.
- Team "March"- lift off the ground with your pivot foot and start the race. Run 10 m before the reversal mark, touch the surface with your hand behind the line and run in the opposite direction.
Team "Attention" — tilt the body forward, slightly bend your legs, shift your weight to the front standing leg... In this case, the shoulder body should be lowered down, bring your hand forward opposite to the exposed leg.
Allowed at the start lean your hands on the ground.
Important! Do not use foreign objects or unevenness above the floor surface as a support on a headland. In the event of such violations the result of the standard is canceled.
Shuttle run 10 × 10, taking into account gender and age
For a qualified check of the physical fitness of employees of the Ministry of Internal Affairs and the Ministry of Emergencies, an assessment is made on a 100-point system... Depending on gender and age, runners need to score a certain number of points to pass the standard.
Photo 2. During shuttle running, the judge makes sure that the runners do not go beyond the marked turning lines.
Norms for employees of the Ministry of Internal Affairs
Indicator table for men(in seconds):
Indicator table for women(in seconds):
Standards for employees of the Ministry of Emergency Situations
Useful video
Check out the video for a detailed breakdown of the shuttle running technique.
Consequences of non-compliance with physical standards
In case of failure to meet the requirements for the delivery of the shuttle run, in accordance with federal law "On the Police", an employee of the Ministry of Internal Affairs or the Ministry of Emergency Situations will be sent for recertification.
What is shuttle running, why is it called that and why is it running like that? This is another form of track and field running. Let's take a closer look.
Introduction to shuttle running
The word "shuttle" is often used to refer to the part of the sewing machine to which the thread is attached. She walks up and down, threading through the fabric. Thanks to this invention, the manual labor of creating, for example, clothing became fully automated.
The shuttle race got its name from the constant change of direction. Usually this is a run between two points back and forth. More often they start from point A, run to point B, turn around there (around point B) and run back to point A. In one run, athletes move from A to B up to 10 times.
Shuttle run is the TRP standard, a mandatory standard for physical education lessons in schools. For athletes, this is a great option to work out coordination and quick change of direction while maintaining maximum speed.
Today shuttle running is a type of workout, a type of running that anyone can practice.
Features of shuttle running
Why run like a shuttle, you may ask, when there are interval races,. We will explain: these are different types of load. Here's what happens when you shuttle:
- You start on the principle of a sprinter, developing maximum speed in the first seconds. And now, as soon as you have developed this speed, you run up to the turning point. You need to try, without slowing down, turn around. But inertia will not allow you to do this, believe me.
- Usually, at the pivot point, you need to touch the floor or some kind of flag, or move an object. In this case, all this is called shuttle running with the transfer of 2-3 objects. You understand that keeping the speed in this case is unrealistic, because you need to stop, change direction by 180 degrees and accelerate again.
- And so, you change the speed, accelerate, and again at the starting point you need to brake.
Thus, you are like a shuttle that runs back and forth. This is a complex load that develops coordination, speed qualities, a sense of balance and motor skills of the body muscles. All this is necessary for any ball game, hockey, martial arts.
Since the load in this type of running is large, you need to warm up well before training. Otherwise, you risk injury.
Shuttle run options
Usually the distance between two points in this view is athletics is 10 meters, 9 or 7-8 meters. Distances are different for men and women. Running 10 meters is done 4-10 times.
There are many different options: you need to run around the extreme points at a distance, in one direction we run facing forward, and back - backwards.
Therefore, the types of shuttle running differ in the technique of execution, the number of segments and the distance between points A and B (recall that point A is the start, and B is the place of turning or changing the direction of running).
There is a 10x10 shuttle run and a 3x10 shuttle run. The school has a 4x9 shuttle run. There can be many variations. And this is good Athletics- the variety of options makes it an interesting sport.
The shuttle running technique helps to avoid injury and achieve better result... Let's break it down.
Shuttle technique
In shuttle running, the execution technique implies the following basic provisions and stages.
Start
Starting position - we stand, one leg forward, the center of gravity of the body on it. One arm is pulled back and is ready to help at the start, moving the body weight even further forward.
When the start command is heard, the body leans forward even further, the jogging leg does its job, and the other prepares to quickly take over the baton. Someone recommends running on your toes for more speed. Start the way that suits you best. The main thing is that the speed is good.
Everything, you started. The number one task is to get the maximum speed in the first 2 seconds.
Point B
Running to point B is a simple matter. But what to do when you ran to her? How to run further? It is necessary to begin to carry the center of gravity of the body back at such a distance from point B that your speed would decrease to the required speed for the turn at this point, and not sooner or later. In the first case, you risk losing time, and in the second, you run the risk of running away from the desired point.
If you run back with your back, everything is easier. You cut your speed around point B and run back. If you need to turn around, you lean towards the turn like a motorcyclist so that inertia does not carry you anywhere.
At point A, do the same as at B.
If you need to pick up an object, you can use emergency braking with the grip of the object. But this means that your speed will go to zero and you will have to accelerate again. At this stage, you can seriously lose precious seconds. Still, shuttle running is a sprint type of competition.
Thus, running technique decides a lot.
Conditions for shuttle running
So now you know how to run the shuttle run properly. Consider the environmental requirements for this sport.
The surface should not be slippery. That is, you can not run on a shuttle type in the rain, ice. In such cases, it is better to move to the gym, otherwise you will stretch out on the asphalt, showing the worst result of your life.
Points A and B should be located in a place near which there are no walls, fences, or any obstacles. Otherwise, you run the risk of flying into them at full speed. From the outside it looks ridiculous, but the participant in the collision can face injury, as well as a fall on a slippery surface.
For optimal running, you need to wear comfortable non-slip sneakers and lace up carefully. A lace that comes loose while running can also cause a fall. And you will have no time to tie it. Every second counts.
Clothes should not interfere with you, hinder your movements. But too loose, hanging on you like a bag, will not work either - it will slow down your run.
How to start shuttle running
Shuttle running workouts are carried out at low speeds. The number one task is to teach the body to move correctly, feel the speed and adequately respond to its change.
If you run fast in the first trainings, there will be little sense. First, we accustom the body to correct technique, then we work out at higher speeds!
And do not forget to warm up your muscles qualitatively before running. Without a warm-up, you can easily pull something.
