Short Distance Run
Common sense
Sprinting is running a distance between 50 m to a distance of 400 m. therefore a major requirement for short-distance running is speed. Speed in sprints is the result of a strong and rapid contraction of the muscles are converted into smooth movements smooth and efficient and much needed for runners to get a high speed.
A sprinter (sprinter) potential when viewed from the composition or the arrangement of muscle fibers of the percentage of fast muscle fibers (fast twitch) is greater or higher with up to 40 times per second capability in vitro compared with slow muscle fibers (slow twitch) with a capacity up to 10 times per second in vitro. Therefore, a short distance runner was born / talent is not created.
A structural analysis of sprint performance and training needs and learning to improve should be seen as a complex combination of processes biomechanics, biomotor, and energetic.
Running a short distance when viewed from the stages run consisted of several phases:
stage of reaction and impulse (reaction and drives)
stage of acceleration (acceleration)
tansisi stage / change (transition)
stage maximum speed (maximum speed)
maintenance phase velocity (speed maintenance)
finish
purpose sprints adlah to maximize the horizontal velocity, resulting from a boost forward. Running speed is determined by the length of step and step frequency (number of steps per time unit). Therefore, a sprinter should be able to increase one or both.
Motion sequences Keseluhan
The sequence of motion in the running when viewed from the stages is a stage prop consisting of a front strut and a thrust stage and drifting phase of the swing phase of forward and one step recovery or recovery.
Support your stage (support phase), at this stage to minimize the inhibition of current bertuuan touch the ground and maximize impulse forward. When viewed from the technical properties are landed on the soles of the feet (ballfoot).
Phase drift (flaying phase), at this stage aims to maximize the push forward and to prepare an effective placement of the feet touch the ground now. When viewed from the technical properties at this stage is the knee of the leg swinging forward and since moving to e above (for continuing encouragement and increase the length of step)
Phase – Phase Learning
Learning sprints (sprint) consists of several stages, namely:
Stage Play (games)
Basic Engineering Phase (Basic of Technic)
Stage Play
At this stage aims to introduce the problem of motion (movement problems) ran a short distance directly, and how to run a short distance anatomically correct terms, ran a short distance to improve attitudes and increase students ‘motivation towards learning, which in turn can improve students’ physical fitness. Specific purpose in playing the sprint is to increase the reaction moves, speed and acceleration of movement of students, as well as the coordination of the student movement in running. In the play aa few forms that can be given, namely the form of individual, small group or large group.
Basic Engineering Phase (Basic of Technic)
This stage aims to learn the basic motion a systematic sprints. As for the stages as follows:
b.1. ABC Basic Exercises
This stage aims to develop basic skills and develop motor coordination ran sprints. The exercises are: Heel kick ass (A); Motion ankling (B); knees lifted high (C); knees raised high and the legs straightened out (D).
b.2. Basic Exercise Coordination ABC
This stage aims to develop and coordinate keteramilan run fast.
B.3. Running Quickly With Prisoner
This stage aims to develop a thrust stage or phase support and special forces. At this stage it can use the custody of a friend or a device handler or some such as car tires motorcycle tires, do not exceed weight * with prisoners, as well as the teachers pay attention to the foot prop really straight and in contact with the ground as short as possible.
b.4. Running Pursuit
This stage aims to develop the reaction speed and acceleration run. Exercise ni can use tomgkat or rope along the 1.5 m; start by running slowly after a couple friends in front of a stick or rope off the back of students who pursue until the specified limits.
B.5. Running Acceleration
This stage aims to develop and keceatan maximum acceleration run. Make a sign to mark the area of 6 m, a friend waiting at the end of the specified limits, and the runners who ran behind the optimum and if the runners who ran percepatlah dating reach 6 m and the area in front of the runners who began running as fast as possible when the runner has stepped behind the line 6 m behind.
B.6. Float Start Running Sprint 20 m
This stage aims to develop the maximum speed. To do so make a mark 20 m and use the prefix 20 to 30 m but the bias adjusted to the state of the field between 10 to 20 m, then students berusahamelewati specified limits with a maximum speed.