Exercises while running in physical education. Types of training: special running exercises - SBU (guest post)
Special running exercises (SBU) are used at physical education lessons in the preparatory part of the lesson after performing general developmental exercises for special workout, as well as in the main part as preparatory exercises. The length of the segment for performing the 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 conditionally divided into 3 parts: in the first third, the exercise is performed in leisurely pace with full amplitude, in the second frequency gradually rises to the maximum, and in the last 2-3 steps are done rapidly and the exercise ends free, elastic run by inertia.(fig.1)
Initial position for all SBUs the same: the feet are parallel, shoulder width apart, the heels do not touch the support, the legs are slightly bent at the knees, the posture is straight, the arms are lowered or bent. Hands are working as in running (with the exception of mincing run): bent at the elbows at an angle of approximately 90 °, oppositely, along the body. One is carried forward: the hand is up to the level of the chin, in the middle of the body (photo 1a); the other is retracted without unbending. The fingers are half-bent, the hand is relaxed (photo 1b).
In physical education lessons, we use the following special running exercises.
mincing run(photo 2).
It serves to warm up and strengthen the ankle joint and foot muscles.
Performed elastically on the forefoot:
1) p leg work: alternating, small, rapid flexion of the free leg in the knee and hip joints (Fig. 1a) with the transfer of body weight to the supporting leg. The foot of the bent leg fully straightens and only after that it slightly breaks away from the support (Fig. 1b) for a small step (0.5-1 stop). The setting begins with a “toe” with a roll until the supporting leg is fully extended in the knee joint, the frequency of steps is high;
2) body position (posture): vertical;
3) arms lowered, shoulders relaxed.
Possible mistakes:
1. lowering on the whole foot;
2. incomplete extension of the supporting leg;
3. violation of posture;
4. "enslaved" movements.
Running with high hips(photo 3).
Meaning: with It is used to warm up the muscles of the front surface of the thigh, feet, increase the frequency of movements, train the muscles that lift the thigh.
1
) Footwork: thigh rises parallel to the ground (fig. 3a), heel goes under the pelvis(Fig. 3b). The change takes place in the air, the pushing leg is placed elastically on the support. The movement is directed towards withdrawal legs from the support, and not to the setting.
2) Posture slightly stooped, GCM shifted slightly forward.
3
) Hand work like running.
Performance: running with a slight advance forward (0.2m-0.4m at each step).
Possible mistakes:
1. thigh not parallel to the ground;
2. the heel leaves from under the large trochanter;
3. violation of posture and work of hands;
4. lack of elasticity;
5. the leg is "placed" on the support.
Running with shin whipping(photo 4) .
Meaning: warm-up of the knee joint and muscles of the back of the thigh.
1) Footwork: elastic run, the leg is bent at the knee joint and the lower leg is thrown back (the heel tends to the buttock),
2
) posture: the torso is tilted forward a little more than in exercise 2.
3) the work of the hands as in running, the shoulder girdle is relaxed.
Performance:
Pay attention to the soft, silent removing the leg from the support.
Possible mistakes:
1. lack of elasticity;
2. emphasis on placing the foot on the support;
3. hip extension forward beyond the vertical with
leg folding;
4. excessive tilt of the torso;
5. incomplete folding of the leg;
6. enslaved shoulder girdle, wrong
naya work of hands.
Running on straight legs(photo5).
Meaning: 1. warm-up and foot training;
2. training of the muscles responsible for the mixing-breeding of the hips.
Performance: advancement occurs in small elastic jumps of 1-1.5 m
Footwork: active “raking” setting of a straight push leg on an elastic foot under a support and a quick removal of the flywheel (approximately at an angle of 45 °, the “toe” is stretched).
Posture: the body is close to the vertical.
Hand work: hands work like running
Possible mistakes:
1. sluggish, inelastic repulsion;
2. bent legs;
3. deviation of the body back;
4. incorrect work of the hands. 
« 
Wheel"(photo 6)
Difficult in coordination, requiring great physical exertion, an exercise that combines a high hip lift and shin whipping.
Meaning: is a leading exercise for learning running technique, it strengthens the foot well.
1) Footwork: the leg folds, the thigh rises parallel to the ground or slightly higher (photo 6a). Further, the lower leg is carried forward (photo 6.b) and the leg begins to descend with a raking movement down onto the support under the center of gravity (photo 6c, d, e). The pushing leg is swept back (photo 6d) and the movement is repeated from the other leg (photo 6e).
These are the main SBUs used in physical education lessons. With the help of these exercises, students master the consistency in the work of hands and feet, the ability to alternate
the maximum tension of the working muscles with their complete relaxation in the relatively passive phase of flight. The further successful assimilation of educational material largely depends on the high-quality implementation of the SBU.
Athletics: Proc. for in-t nat. cult.// Ed. N.G. Ozolina, V.I. Voronkin. M.: Physical culture and sport, 1989. - 671 p.
Ozolin E.S. Sprint run. M.: Physical culture and sport, 1986. - 159 p.
VG Alabin, MP Krivonosov: Simulators and special exercises in athletics. M.: Physical culture and sport, 1982.-222p.
Romanov N.S. Posny method of teaching running technique. Methodical development. Cheboksary, 1988
Livanov V.K. From general to complex. // Physical culture at school, No. 12, 1991
Everyone can run, but only professionals can run correctly. Moreover, each athlete has his own individual style.
Running technique is mainly different for long and short distance athletes, jumpers, and, for example, firefighters. They have different goals, and different ways to achieve them. Some people land softly on the ground, others hard. Someone runs with a forward tilt, someone keeps their back straight. Someone saves strength, someone tears the veins. As a result, they discuss the best, champions, trying to do like them. But this is not quite the right approach. Each person is individual, each has its own anatomy, its own internal sensations, processes. Running technique needs to be learned. It is the knowledge of the basics of technology that will give you the opportunity to acquire your own unique running style, the most effective and useful for you.
No matter how much I tried to tell people about running technique, I never managed to convey in words the correct execution of it. Special running exercises designed specifically for the formation and adjustment of technique can make a person understand about the correctness of running.
To begin with, nevertheless, a little theory, the basic postulates. Try running at a slow pace and leaning forward. Your speed will instantly increase, as the efforts of the legs will be directed in a more favorable plane for speed. Leaning forward is what every athlete should strive for. This gives acceleration, and also contributes to the correct setting of the foot on the ground. Landing on the heel, and even with a straight leg, in a cyclic sport, which is running, with regular training, very often leads to knee injuries. Therefore, the desire to put the foot on the toe will always be welcomed by your joints. This is difficult to do, especially during long distances.
With maximum acceleration of sprinters, when the body leans forward as much as possible, it is easier to put the foot on the toe. On the contrary, during marathons, the speed is low, so the forward lean is not so strong. Putting a foot on a toe is an aspiration, or rather a vivid metaphor (far from which it is better not to go). In fact, most often the foot is placed on the front of the heel. With this setting of the foot, the likelihood of injury is significantly reduced, and running begins to bring much more benefit and joy.
However, only special exercises (S/U) can set the technique, feel the movements. For professionals, they are included in training at various periods, mainly during training with a reduced load, but at least two training sessions in two weeks. Most often, Su are placed after an average distance, with well-warmed muscles, before a hitch. Correct, precise performance of special exercises gives a clear idea of the correct running technique, develops “muscle memory”. Muscles at the same time not only remember the strength and direction of movement, they are intensively trained. You can dose C / Y by the distance and number of runs: for example, one exercise is performed 1 time for 40 meters, or 3 repetitions of exercises for 30 meters, or 2 for 60. There are not many basic exercises, but most athletes in our country use this complex. Of course, there are variations on the theme (exercises for the same firefighters, for example, differ from the actions of marathon runners), but this time it's superfluous.
I’ll go a little off topic, noting the fact that track and field training is planned according to the rules that characterize all training sessions of all sports: mandatory warm-up, reinforced middle part, subsequent cool-down, preferably with stretching. I wrote about these principles.
- Exercise 1 High hip raise. The exercise is performed with the most frequent footwork, and at the same time minimal progress. The task is to alternately raise the legs bent at the knee. The back is straight, for this, put your hands on your belt during the first executions. The leg is placed on the toe, the thigh rises straight in front of you, each time stretches as high as possible. After studying the exercise, add active hand work.
- Exercise 2 Overlapping the lower leg. Throwing the lower leg back until the buttocks touch the heels. The speed of progress is minimal, the most frequent work with the feet. The back is straight, avoid leaning forward.
- Exercise 3 Running on straight legs. Practically running on toes with straight legs. The push leg, the straight line is carried forward and lands on the toe, the next leg starts moving already from the toe. The legs must be straight, tilting back with this exercise is almost welcome.
- Exercise 4 Mining run. Hands hang like whips. Short fast steps with maximum frequency. The foot first lands on the toe, then rolls onto the heel. Tilt forward, a short but quick push forward and up.
- Exercise 5 Jumping. Each step is, as it were, a forward-upward jump, while the fly leg, bent at the knee, is carried as high as possible; toe landing.
- Exercise 6 Jumping with a swing of the legs. Start in the same way as in the previous exercise. At the moment of reaching the highest point of the flight, the fly leg from the position of the knee stretched forward produces, as it were, a push against the air, sharply carried back and down. Landing occurs on the supporting leg. Such a jump with a swing of the legs. The same is repeated with the other leg.
- Exercise 7 Acceleration. Performed immediately after C / C, they reinforce skills in the process of running. Usually do 2-3 maximum accelerations for short distances.
These are exercises for the development of running technique. There are also C/C for developing flexibility, strength, as well as exercises for team sports, fire-applied, etc., even martial arts specialists use their own special exercises. Each sport has a set of special running exercises with its own specifics and nuances. A feature that distinguishes it from other groups of exercises is the ability to quickly transfer the skills of proper running to the trainee within just a few workouts.
People who are just addicted to jogging do not warm up before running, and there is a weighty argument for this - slow running is the way to warm up. But in the process of in-depth study, everyone will certainly come across such a concept as special running exercises or SBU.
Special running exercises are a set of exercises aimed at developing those physical qualities that are essential for running. In other words, SBU performs the same role as a set of exercises for the gym.
In addition to training physical abilities, the SBU can act as a means of mastering technical elements. Therefore, experienced coaches can include the SBU complex even in the warm-up, and analyze in detail every movement of the athlete.
General and specific running exercises
In sports, in addition to the SBU, there are OBU or general special exercises that are performed by athletes for the harmonious development of all physical qualities. So, if the main distance of an athlete is a 100-meter run, then the key work will be done to improve the speed-strength qualities. But to get the maximum result, it is necessary to develop all physical qualities, and for this there are OBU. Often, OBU is also used as a way to warm up and tone muscles before training.
There is a dependence in which the percentage of OBU and SBU changes towards the second with an increase in the level of the runner. Thus, SBU acts as exercises of a narrow focus, which affect the most important qualities of an athlete, which are necessary for successful performance in competitions.
Total exists three tasks, which can be solved with the help of SBU:
- If you stick to a low dosage of exercise, then SBU can be used as part of a warm-up to warm up those muscles that will be involved in active work during training.
- A selected set of special running exercises can help in correcting inaccurate movements or correcting running technique. It is worth noting that the use of SBU to correct the technique should occur at a low dosage, since the athlete must perform each approach precisely on the technique without overcoming fatigue.
- The task of the SBU can be the training of a specific physical quality that a runner needs to improve a sports result. For example, if we are training speed-strength qualities, then we will run 30-60 or 100 meters for 10 sets at about the maximum pace.
Usually, in a training session, up to two tasks out of three proposed are solved. At the same time, tasks 2 and 3 are not recommended to be performed during one training session.
9 special running exercises
We propose to consider exactly 9 exercises that are basic and are used by runners around the world. This is a kind of base that every runner should know, aimed at the result in running. If you are not in the mood to read, then watch the video at the end of the article.
- Running with high knees- the exercise is aimed at the muscles of the anterior surface of the thigh, and due to the fact that it is performed on the toes, there is an additional effect on the muscles of the lower leg.
This exercise will help correct a common mistake when the hip is not lifted high enough. Additionally, the athlete gets used to running on toes, which is important for short and medium distances.
Performance:
When performing the exercise, watch your back, which should be without stoops, and the torso should only be slightly tilted forward. The arms are bent at the elbows by 45 degrees and work differently with the legs. The knee rises to a height where it forms a straight line with the pelvis or slightly higher. When performing, the emphasis is on the technique of movements and only then on intensity.
- Running with shin whipping- the exercise is directed to the back of the thigh. That is, it should ideally be performed before or after raising the knees.
Performance:
Hands work as in the previous exercise. The gaze is directed 5-10 meters ahead. During execution, the heels should lightly touch the buttocks. The exercise is performed without placing the heel on the surface (on the toes). It is necessary to monitor the accuracy of movements and only then increase their frequency.
- Rolls from heel to toe- the exercise kneads the muscles and ligaments of the foot, as well as the Achilles tendon. Additionally, there is a contraction of the muscles of the thigh and lower leg.
Performance:
The essence of the exercise is to slowly alternately rolling from heel to toe. In this case, it is necessary to focus on the toe, trying to rise as high as possible. You can perform at a fairly fast pace, but initially be sure to “try out” the exercise. To better understand the technique watch the video at the end of the article.
- Multi-jumps- these are jumps from foot to foot with an emphasis on length, which are designed to stretch (and, with prolonged repetition, strengthen) the quadriceps femoral and triceps ankle muscles.
Performance:
When repulsed, the push leg straightens, while the fly leg is bent at the knee. Landing takes place on the whole foot with an emphasis on pushing forward. After repulsion, the push leg straightens, and the swing leg bends at the knee joint. Hands work similarly to running.
- jumps- These are short jumps from foot to foot with an emphasis on height. Their goal is to train the flexor muscles of the foot.
Performance:
If the rolls from heel to toe were given without much difficulty, then mastering the jumps will not be any problem. In essence, the same roll from heel to toe is performed, but the movement ends with a slight upward push. For a better push when setting the foot, it is necessary to slightly bend the leg at the knee joint, which will create the effect of a spring.
- Running on straight legs is an exercise that can be similar to a static exercise in relation to the muscles of the thigh and lower leg.
Performance:
The arms are bent at the elbows and work similarly to running. Running takes place completely on straight legs and with an extended toe. The setting of the foot is carried out “flat”. For effective advancement, it is necessary to perform the most rapid repulsion of the pushing leg from the surface.
- Running backwards used to improve coordination abilities, as it forces the body to act under unusual circumstances. Peripheral vision is trained, and the muscles of the legs and back are also strengthened.
Performance:
Stand with your back to the treadmill. Bending your leg, take it back and put it on the toe. Push off and repeat with the other leg. Control the repulsion force. If you push too hard, you can lose your balance and fall. During execution, look over the left and right shoulder to avoid collision with the athlete running towards.
- Cross step running includes several muscle groups in active work at once: the back, pelvic muscles, as well as the muscles of the thighs, lower legs and arch of the feet.
Performance:
The exercise is performed with the right and left side alternately. The arms are extended forward and remain motionless during execution, since only the torso and legs work.
Stand sideways to the track and take a step with your left to the left side, then with your right foot, move for the left foot. Next, step left to the left side, and then step right, but already forward of the left leg. The exercise is performed exclusively on socks.
- Bike or wheel running is a special exercise in athletics because it almost completely corresponds to the movements that occur during running. It is similar to running with the knees up, but in this case, the movements are performed for a longer period, and the knee height is higher.
1. Running with high hips. The exercise is performed on the front of the foot, the thigh of the fly leg rises to an angle of 90 degrees, the torso is slightly tilted forward, the arms are bent at the elbow joints and work like when running. The exercise is performed with maximum frequency
and with minimal progress.
2. Running with an overlap of the lower leg. 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 down, the hip does not work, the trunk is slightly
tilted forward, arms bent at the elbows and work as in running and 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 fly leg rises to an angle of 90 degrees, the push leg is straight. The torso is straight, the arms perform a simultaneous diving movement from the bottom up. 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 front of the foot, or on the entire foot. The thigh of the fly leg rises to an angle of 90 degrees, the push leg is straight. The torso is slightly tilted forward, the arms are bent at the elbow joints and work like when running, but with a greater amplitude. Movement is forward and upward.
5. Cross running. The exercise is performed on the right and left side, on the front of the foot. When performed with the right side, the right leg takes a side step to the right, and the left leg performs movements in an arc in front and behind it. The torso is straight, the arms are exactly to the sides, the gaze is directed in front of you. The exercise is performed by actively twisting the pelvis.
6. Acceleration. It is performed from a high start on the front of the foot, or on the entire foot. Due to the active work of the arms and legs. With a gradual straightening of the torso (approximately at the seventh step). It is necessary to follow a smooth, jerk-free acceleration and free running along the distance.
systems; etc.).
Inventory:
| Part | Organizational | |||||||
| Content | Dosage | guidelines | ||||||
| lesson | ||||||||
| (WMD) | ||||||||
| 1. | Construction. | 1 minute | Building 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 | Order of description of outdoor switchgear: | |||||||
| 1. | ||||||||
| movement begins. | ||||||||
| 2. | ||||||||
| -15 | ||||||||
| squat, etc.). | ||||||||
| 3. | ||||||||
| lesson | ||||||||
| etc.). | ||||||||
| 4. | End position. | |||||||
| part | Example | |||||||
| 6–8 times | Lower slopes, no legs | |||||||
| preparatory | ||||||||
| 1. | - tilt to the right leg | bend, exercise | ||||||
| 2. | - tilt forward-down | perform on average | ||||||
| 3. | - tilt to the left leg | pace, feel | ||||||
| 4. | - tilt back | back muscle tension | ||||||
| surface of the thigh. | ||||||||
| (SBU) | ||||||||
| Example | ||||||||
| Jumping out. Exercise | 2 x 40 | Exercise in progress | ||||||
| meters | with minimal promotion | |||||||
| moving forward. | ||||||||
| Movement directed | ||||||||
| up-forward. | ||||||||
| up. |
Appendix 4 Conductor: Full name
Outline of the preparatory part of the lesson in athletics
Tasks: 1) Educational (Teaching the technique of the chosen type of athletics)
2) Educational (Education of motor or moral-volitional qualities)
3) Wellness (Strengthening the heart-vessel, respiratory or musculoskeletal.
systems; etc.).
Date: 09/09/2009 (Indicate the date of the lesson for which the outline plan was drawn up) Venue:
Inventory:
| Part | Organizational | |||||||
| Content | Dosage | guidelines | ||||||
| lesson | ||||||||
| (WMD) | ||||||||
| 1. | Construction. | 1 minute | Building 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 | Order of description of outdoor switchgear: | |||||||
| 1. | The starting position from which | |||||||
| movement begins. | ||||||||
| 2. | Movement name (tilt, turn, | |||||||
| -15 | ||||||||
| squat, etc.). | ||||||||
| 3. | Direction of travel (right, back | |||||||
| lesson | ||||||||
| etc.). | ||||||||
| 4. | End position. | |||||||
| part | Example | |||||||
| I.p. - stand legs apart, hands on the belt. | 6–8 times | Lower slopes, no legs | ||||||
| preparatory | ||||||||
| 1. | - tilt to the right leg | bend, exercise | ||||||
| 2. | - tilt forward-down | perform on average | ||||||
| 3. | - tilt to the left leg | pace, feel | ||||||
| 4. | - tilt back | back muscle tension | ||||||
| surface of the thigh. | ||||||||
| Special running exercises | ||||||||
| (SBU) | ||||||||
| Example | ||||||||
| Jumping out. Exercise | 2 x 40 | Exercise in progress | ||||||
| rolls from heel to toe, thigh | meters | with minimal promotion | ||||||
| fly leg rises to an angle of 90 | moving forward. | |||||||
| degrees, the push leg is straight. Tulo- | Movement directed | |||||||
| vische straight, hands perform at the same time | up-forward. | |||||||
| variable downward movement from below | ||||||||
| up. |
Annex 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 technology | quantity | niya, most often | ||||
| repetitions, | occurring | |||||
| or number | mistakes, ways | |||||
| time. | fixes. | |||||
| part | Cooldown run | 400 m | Restore breath- | |||
| nie, bring the organization | ||||||
| Final | 3–5 min. | Summing up the lesson. | 1 minute | low to working | ||
| level. | ||||||
| Homework. | 1 minute | Building in one | ||||
| line. | ||||||
| Homework | ||||||
| (practical or | ||||||
| theoretical) | ||||||
Annex 5
Conductor: Full name
Athletics lesson plan Topic:……………………………………………………………………………….
Tasks: 1) Educational (Teaching the technique of the chosen type of athletics)
2) Educational (Education of motor or moral-volitional qualities)
3) Wellness (Strengthening the heart-vessel, respiratory or musculoskeletal.
systems; etc.).
Date: 09. 09. 2009(Indicate the date of the lesson for which the outline plan was drawn up)
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 technology | quantity | niya, most often | ||||
| repetitions, | occurring | |||||
| any kind of athletics | ||||||
| or number | mistakes, ways | |||||
| time. | fixes. | |||||
| part | Cooldown run | 400 m | Restore breath- | |||
| nie, bring the organization | ||||||
| Final | 3–5 min. | Summing up the lesson. | 1 minute | low to working | ||
| level. | ||||||
| Homework. | 1 minute | Building in one | ||||
| line. | ||||||
| Homework | ||||||
| (practical or | ||||||
| theoretical) | ||||||
| Appendix 6 | |||
| MEN | |||
| Discipline | Record | Sportsman | The 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 |
| 2000 m | 4:44,79 | Hisham El Guerrouj | Morocco |
| 3000 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 | Gersenayu Tadeusz | Eritrea |
| half marathon | 58:23 | Gersenayu Tadeusz | Eritrea |
| 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 hurdles | 7:53,63 | Saif Syed Shaheen | Qatar |
| 110 m 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 | the USSR |
| Javelin-throwing | 98.48 m | Jan Zhelezny | Czech |
| (according to the old rules) | 104.80 m | Uwe Hohn | GDR |
| Decathlon | 9026 points | Roman Shebrle | Czech |
| Walking 20 km (highway) | 1:16:43 | Sergey Morozov | Russia |
| Walking 50 km (highway) | 3:34:14 | Denis Nizhegorodov | Russia |
| Relay 4 x 100 m | 37,10 | Jamaica | |
| Relay 4 x 400 m | 2:54,29 | USA | |
| Appendix 6 | |||
| World records in athletics for men as of 1.01.2011 | |||
| MEN | |||
| Discipline | Record | Sportsman | The 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 |
| 2000 m | 4:44,79 | Hisham El Guerrouj | Morocco |
| 3000 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 | Gersenayu Tadeusz | Eritrea |
| half marathon | 58:23 | Gersenayu Tadeusz | Eritrea |
| 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 hurdles | 7:53,63 | Saif Syed Shaheen | Qatar |
| 110 m 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 | the USSR |
| Javelin-throwing | 98.48 m | Jan Zhelezny | Czech |
| (according to the 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)
| Walking 20 km (highway) | 1:16:43 | Sergey Morozov | Russia |
| Walking 50 km (highway) | 3:34:14 | Denis Nizhegorodov | Russia |
| Relay 4 x 100 m | 37,10 | Jamaica | |
| Relay 4 x 400 m | 2:54,29 | USA | |
| Appendix 7 | |||||
| World records in athletics for women as of 1.01.2011 | |||||
| WOMEN | |||||
| Discipline | Record | Sportsman | The 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 Kokh | GDR | ||
| 800 m | 1:53,28 | Yarmila 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 | ||
| 2000 m | 5:25,36 | Sonya O'Sullivan | Ireland | ||
| 3000 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 | ||
| 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 hurdles | 8:58,81 | Gulnara Samitova- | Russia | ||
| Galkina | |||||
| 110 m hurdles | 12.21 s | Yordanka Donkova | Bulgaria | ||
| 400 m hurdles | 52.34 s | Julia 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 | the USSR | ||
| Triple jump | 15.50 m | Inessa Kravets | Ukraine | ||
| Shot put | 22.63 m | Natalia Lisovskaya | the 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 the 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), | |||||
| 22.56 s (200 m), 7.27 m (long jump), 45.66 m (javelin), 2:08.51 (800 m) | |||||
| Walking 20 km | 1:25:41 | Olympiad Ivanov | Russia | ||
| (highway) | |||||
| Relay 4 x 100 m | 41,37 | GDR | |||
| Relay 4 x 400 m | 3:15,17 | the USSR | |||
When I was a completely inexperienced beginner, I thought that the SBU was fun: a crowd of adults funny jumps and makes other strange gestures 🙂 I myself also participated - not quite understanding why and, most importantly, how to perform these funny running exercises. After several trainings with Volodya and thorough revisions of the SBU technique in my performance, my opinion changed dramatically. It turned out that when done correctly, this is not at all easy, and I don’t have such a degree of strength as after well-developed running exercises even after a marathon.
Today on the blog - a useful post with an even more useful (and beautiful!) SBU video from Vladimir Stalinsky, Smart Running coach and author YouTube channel for beginner runners.
Most runners already know that there are some SBUs, and what they need to do in order to improve running technique - this is the impression, in short, hovering in the minds of novice runners.
What are special running exercises? This is a different training tool than running, which, oddly enough, improves running, that is, we train to run, not just run.
What is the feature of the SBU?
Exercises for runners are a means of training not only running technique, but also strength qualities. So, the SBU has a positive effect on:
- movement coordination
- running straightness
- "compactness" of running (prevent laxity)
- posture, hand behavior, body and head position, gaze
- breath
- stop setting
- performance of all leg muscle groups
- strengthening the core and back
- relaxation while running
- running rhythm
These are the main and general advantages of the SBU. From this or that exercise, each runner can take something of his own, depending on the correct selection of the necessary exercises, the number of series and the length of the segments, and most importantly, the place in the training process among other types of training. So, the maximum effect is possible only when working with a coach.
What are the difficulties of doing running exercises?
When doing the SBU, it is worth understanding that tomorrow there will be no tangible result - there will be a minimal effect that will come due to forceful growth, and not technical. I talk about the main implementation difficulties in my videos, but they are summarized there. Many problems associated with practicing exercises are individual, that is, everyone interprets the SBU in their own way, and gives out their own version of the execution, often even very funny 🙂
The main mistakes when performing SBU:
- bad posture
- stiffness of movements
- tightness of breath
- look at the floor
- overexertion of the whole body
- constant tension, not alternating relaxation and tension
SBUs are also difficult because we do not see ourselves from the side during execution, so video filming can greatly facilitate the formulation of the task and show a real picture of the exercise. The photo here is less helpful than the video.
What does a workout look like?
Most often, SBU is done in blocks / series, but there are also circuit training, where exercises are done without dividing into series. For the most part, most runners will be fine using the series of exercises I've videotaped. But it often happens that for some there is no need to do one exercise and it is much more important to do another. Here you can not do without a coach or without a very detailed introspection.
Between exercises, you can go on foot, more prepared - to be afraid, as well - between series.
Worthy of special attention hill running exercises. This is much more difficult, but also more effective, only here the dosage and clarity of the problem statement is even more important.
There are also types of training where the runner performs one or two exercises, but under certain conditions, and a certain number of times. This is done when the coach already knows the runner well and understands what exactly needs to be brought to his run through this or that exercise.
And now - let's get started. To watch the video, click on the picture or on the name of the exercise.
1. Introduction
The first video was introductory, in which I bring viewers up to date.
2. Overlapping the shin
In the second video, I start with the simplest SBU.
3. Running with high hips
By the end of this exercise, there is usually a desire not to raise the hip high, and to get to the end of the segment faster, at this moment you need to monitor your breathing and frequency, this will help you return to the measured execution.
After running with a high hip lift, scissors are usually performed, but it seemed to me that this exercise was not very important for beginner runners, and I did not include it in this series at all, so next - jumping on the feet, or as it is also called - on straight legs .
4. Jumping on each foot
5. Jumping on one leg with a run
I don't know why, but the following exercise is one of my favorites. I call it running with a basket 🙂 Because in a simplified version it looks like a walk through the forest with a basket. And I also love him for the opportunity to soar and feel the phase of the flight.
6. Jumping feet with alternate hip extension
The sixth exercise is the most fun. Something like a dance.
Most often it is performed anyhow, even run through, but here it is worth considering why you jump and suffer over these exercises at all, and understand that they help if you do them correctly, which means they require a quality approach.
7. Running with high hips - version 2
This is a more rhythmic exercise than #3, which causes a lot of trouble for beginners.
8. Reindeer run
One of the most beautiful running exercises. Allows you to coolly work out the pushing and the work of all muscle groups during repulsion while running.
9. Lunges
One of the final and one of the most calm exercises to perform. It says a lot about a runner: whether he is in a hurry or not, how tense and constrained he is in running.
10. Jumping on one leg
An exercise that everyone knows, because even at school, in physical education, we jumped on each leg. Remember?
These jumps have a more "perverse" version, known as "flea" - this is when the pushing leg goes under the buttock for a stronger new jump. But doing a flea is much more difficult than just jumping on each leg.
This is how the main exercises look like and this is how the video series looks like which I am closing for now, but perhaps in the future it will be continued with new videos.
It is also worth saying that each SBU already has millions of names, you should not focus on this. Most likely, some of them are already familiar to you under a different name, so be it 🙂
What happens if you do running exercises incorrectly
But this is no less interesting than what will happen if the SBU is done correctly 🙂 During incorrect execution, mistakes are memorized and transferred to the run, and here the effect of memorization is much stronger and getting used to incorrect execution is faster. So you need to perform all the exercises clearly, slowly, with an understanding of what is happening, controlling your movements. That is why, at least at the beginning of their journey, runners are advised to work with a coach, or better, all the time.
Taking this opportunity, I wanted to write what is on my channel there is a video not only about the SBU, but also a lot of tips for beginner runners and other videos about running. Come, subscribe, I will be glad.
Would you like to receive blog updates by email? .