What a shuttle run is, people who are far from sports are weak. Meanwhile, this cross-country complex is well known to almost everyone who studied at school. In physical education classes, students do such exercises on a regular basis, and even pass regulations and tests on them. At its core, it's running for short distances, only the number of races in one cycle here is more than one. The athlete runs a short distance of the track once, turns around, runs back the same route, does the repetition of the exercise, etc. Something like the process of sliding the shuttle along the canvas of the loom, hence the well-known name of the complex. With the help of such exercises, athletes train quickly to accelerate, start on time and finish. Also, it is suitable as a warm-up exercise to increase the speed of sprinters. But for them to be effective, you should know how to run the shuttle run correctly. For example, it is necessary to take into account the length of the distance, which can be a classic hundred meters, and maybe even longer. And repetitions during its passage can be at least three, but not more than ten. There are other rules of shuttle running.
Shuttle Technology
Start the lesson, as in the standard complex, from the starting position. It can be either low or high. Special foot restraints in the shuttle race are not used. If the athlete focuses on a high starting position, then he should slightly tilt the body and slightly push it forward, while putting the flapping leg on the toe, which is deployed by about 300. The second leg intended for a push must be in tension to immediately respond to the starting signal and start moving.
To understand how to run a shuttle race, you need to focus, first of all, on your speed regime. It should be maximum, because it was for this purpose that the complex was developed. To effectively accelerate, the athlete must run on his toes and make very frequent running steps. Additionally, exercises with rope , which are performed in intensive mode, help to train this skill. In addition, the runner requires a certain amount of agility, because he has to perform several turns at high speed. Before a turn it is necessary to pass to a special step - stopping, which helps confidently change the direction of the running motion. He also needs to work extra, for example, participating in team games: basketball, football, volleyball.
Equally important, than the correct start, in the shuttle race is the right finish. The athlete completes the distance after the last reversal, and in no event should lose speed. And it's better to refrain from the finish jump, today even professional sprinters were convinced of the low efficiency of such a technique. It is better to make a so-called final throw, chest sweeping the ribbon at the finish. This technique reduces the risk
How to train a shuttle race?
It is rather difficult to engage in a shuttle run to an amateur, because it requires considerable endurance from the body. During training, even professional athletes do not neglect the following rules:
- make a warm-up;
- Do not overexert themselves, picking up the load according to their form;
- try not to miss training;
- Do not make long breaks between them, a maximum of one or two days.