home Health How to assess a child's physical qualities. How to assess the physical qualities of a child What is shuttle running

How to assess a child's physical qualities. How to assess the physical qualities of a child What is shuttle running

Physical education as a school subject should comprehensively develop fragile children's organisms. Unfortunately, the students' health condition is poor. For example, the rate of chronic diseases of various forms is growing, and a sedentary lifestyle leads to the formation of excess weight. Few people understand the importance of physical development, but elementary exercise can not only invigorate, but also improve blood circulation, activate the body and give strength for full-fledged work throughout the day. And these are not empty words, not motivation for a healthy lifestyle, which most people ignore, brushing them off with the standard “I don’t have enough time.” This is a real fact. Most people are lazy and don’t want to do physical activity. This results in constant illness and fatigue, which prevent you from enjoying life.

But let's get back to physical education. Basic exercises can greatly affect the functioning of the body. It is necessary to do them regularly or at least several times a week.

Physical education and attitudes towards it

The school program for the entire period of study includes a lot of basketball, volleyball, etc. In fact, classes are held taking into account the available equipment and a full-fledged venue. Thus, the situation with the above in most schools in small cities is deplorable. Somewhere it’s better, somewhere it’s worse, but that’s not the point. It’s just that both children and some teachers have a disdainful attitude towards physical education. They treat it like a lesson where they can sit and do nothing. Nobody wants to run and sweat, but everyone wants to be slim and beautiful. Few people think that the simple shuttle exercise, which is quite complex to perform, is used to train football players, boxers, and karatekas.

This is the development of the vestibular apparatus, sense of coordination, dexterity. Although, in fact, it looks simple - run from one point to another several times. What difficulties arise can be understood if we consider in detail, for example, the 3x10 shuttle run, the technique of which is familiar to most students of secondary education institutions.

Features of shuttle running

It’s strange, but for some, a distance of 100 meters is much easier than running 3 times 10 meters. This is due to the nature of the movement during the exercise. In a short segment, the student must accelerate, brake, touch the ground (line, floor, cube), turn around and do all this several more times.

This is a significant burden on the body, in particular on the heart and lungs. It exhausts the muscles. This is dangerous, but useful for blood circulation and coordination. Using 3x10 for warming up, the technique of which seems elementary to everyone, you can achieve a lot. But it is necessary to teach children to perform the exercise correctly and consolidate it in practice.

Components of the shuttle run exercise

The execution technique consists of several points.

1. Preparation:

Determining the distance, choosing a venue, marking the venue;

Warm-up of the student, explanation of the technique, demonstration of implementation by example.

2. Execution:

High start;

Reduced acceleration time;

Braking to touch the ground, line, or to pick up a cube;

Turning around using a stopping step, used in football, basketball;

Return to the starting point in the same way.

Special attention to the finish

Running the last segment, the student no longer has the need to slow down, so he will accelerate in order to finish faster. To begin with, as an introduction to this exercise, a regular 3x10 shuttle run will do. The technique can be supplemented and diversified. As an option, the number of segments can be added - 5x10, 10x10, the segment itself can be increased, or running backwards can be added (for more experienced athletes).

It all depends on who is performing the exercise, on the risk of injury, on compliance with safety precautions and on the imagination of the person teaching the physical education subject. Shuttle running mobilizes the entire human body, but can cause serious damage to the legs, arms, and other parts of the body.

Standards

Naturally, shuttle running should also be assessed as a component of a physical education subject. Standards vary by grade and gender of students. The 3x10 shuttle run, the technique of which affects the execution time of the exercise, provides the following standards:

Generally speaking, each of the three segments should take no more than three seconds on average. Nine seconds to increase your body's endurance, improve blood circulation and strengthen your immune system.

"Shuttle run 3X10 m"

Physical education as a school subject should comprehensively develop fragile children's organisms. Unfortunately, the students' health condition is poor. For example, the rate of chronic diseases of various forms is growing, and a sedentary lifestyle leads to the formation of excess weight. Few people understand the importance of physical development, but elementary can not only invigorate, but also improve blood circulation, activate the body and give strength for full-fledged work throughout the day. And these are not empty words, not motivation for a healthy lifestyle, which most people ignore, brushing them off with the standard “I don’t have enough time.” This is a real fact. Most people are lazy and don’t want to do physical activity. This results in constant illness and fatigue, which prevent you from enjoying life.

Physical education and attitudes towards it

The school curriculum for the entire period of study includes a lot as well as basketball, volleyball, etc. In fact, classes are held taking into account the available equipment and a full-fledged venue. Thus, the situation with the above in most schools in small cities is deplorable. Somewhere it’s better, somewhere it’s worse, but that’s not the point. It’s just that children have a disdainful attitude towards physical education. They treat it like a lesson where they can sit and do nothing. Nobody wants to run and sweat, but everyone wants to be slim and beautiful. Few people think that the elementary shuttle the implementation of which is quite difficult, it is used for training football players, boxers, etc.

Features of shuttle running

This is a significant burden on the body, in particular on the heart and lungs. It exhausts the muscles. This is dangerous, but useful for blood circulation and coordination. Using for warming up 3x10, the technique of which seems elementary to everyone, can achieve a lot. But it is necessary to teach children to perform the exercise correctly and consolidate it in practice.

Components of the shuttle run exercise

The execution technique consists of several points.

1. Preparation:

Determining the distance, choosing a venue, marking the venue;

Warm-up of the student, explanation of the technique, demonstration of implementation by example.

2. Execution:

High start;

Reduced acceleration time;

Braking to touch the ground, line, or to pick up a cube;

Turning around using a stopping step, used in football, basketball;

Return to the starting point in the same way.

Special attention to the finish

It all depends on of the person performing the exercise, from the risk of injury, from compliance with safety precautions and from the imagination of the person teaching the subject “physical education”. Shuttle running mobilizes the entire human body, but can cause serious damage to the legs, arms, and other parts of the body.

Standards

5th grade

6th grade

7th grade

8th grade

Girls

9.5-10.8 seconds

8.9-10.1 seconds

8.9-10.0 seconds

8.7-10.0 seconds

8.6-9.6 seconds

Boys

9.0-10.5 seconds

8.5-10.0 seconds

8.3-9.6 seconds

8.2-9.3 seconds

8.0-9.0 seconds

Tell

Recommended

Beginning of the form

Go out

Shuttle run - covering the distance in different directions several times. For example, 3 times 9 meters.

There are several varieties of this run. Schoolchildren run races 3x9, 3x10, 4x9 and 5x10. But they apply to all age categories.

Adults such as students, firefighters and police officers run 10 times 10 m.

Shuttle run 3x10: what is it, its features

Shuttle run 3x10 involves covering a distance of 10 meters three times. That is, from the start you need to run up to the 10 m mark, turn around in the opposite direction, run to the start, turn around and finish at the ten-meter mark. The exercise is performed outdoors or in the gym.

Photo 1. The process of performing shuttle running in pairs. The turning line is drawn with chalk on the asphalt.

Feature of shuttle running - acceleration and braking, which alternate each other several times. This makes it very different from straight distance running. Therefore some It’s easier to run 100 meters than three times ten. Shuttle running develops coordination and endurance, and also trains the muscles and cardiovascular system.

This type of running is often used in the warm-up part of training. track and field athletes and sportsmen in team sports: football players, basketball players, hockey players. Abruptly changing direction at checkpoints during a shuttle run trains this skill as it is essential during the game.

In addition to the actual race, the exercise also includes proper preparation. Everything together looks like this:

marking the running area, marking the start and finish;
demonstration by a teacher or coach of the actual race;
athletes race.

Mark the distance lines, counters or pegs. Passing control points is considered to be touching the ground, a drawn line, or picking up a lying object.

One or more athletes participate in the race. Usually used for passing standards single format.

In competitions - group. In addition, you can overcome the distance by moving not only with your face forward, but also with your back.

Attention! For school students or athletes Warm-up before the race is required. Unwarmed muscles and ligaments are susceptible to injuries and sprains. Therefore, they perform warm-up exercises aimed at accelerating blood circulation and stretching muscles and ligaments.

Shuttle run 3 by 10 meters consists of several parts:

high start;
fast acceleration;
braking;
touching a control point;
turn;
repeating the distance traveled in the opposite direction;
after the second turn, acceleration and finish.

Execution technique

The shuttle race can be roughly divided into 4 parts, which have their own characteristics of execution: starting and overcoming the marked segments, turning around and finishing.

Start . The race starts from a high start. The supporting leg should stand in front in a half-bent position. The opposite hand is in front and the other is behind.

This position of the hands provides an additional push at the start. The center of gravity is transferred to the supporting leg. The body is slightly tilted forward with a flat lower back.

Walking the distance. To cover the distance as quickly as possible, you must immediately begin rapid acceleration, since one straight segment should take no more than two or three seconds(depending on age standard). It is also recommended to stand not on your entire foot, but on your toes. Running speed depends on how developed the leg muscles are. In particular, these are the quadriceps, calf muscles and foot muscles. They train well with the help of a skipping rope.

U-turn. To make a sharp turn 180 degrees, you need to slow down. But this will lead to loss of precious time. It is most effective in this situation to use the so-called stopping step. To do this, the leg that is in front is placed with the toe inward at the turn point. This position allows you to brake sharply, and then push off and continue the race.

Important! An incorrectly executed turn will significantly worsens race results.

Finish. The third segment of the distance must be completely accelerated and you can start braking only after crossing the finish line. It is important that the habit of braking at checkpoints of previous segments does not manifest itself on the finish line.

Photo 2. Schematic representation of the shuttle running technique: the turn and the run-up process are shown.

Standards for schoolchildren

Completing the distance in a minimum time corresponds to the score 5 , and with the maximum - 3 .

For adults the minimum time corresponds gold award, average - silver, maximum - bronze.

Useful video

Watch a video that demonstrates the correct technique for performing the 3 to 10 shuttle run.

Learn how to do shuttle running correctly in order to show the best possible results.

The content of the article:

Shuttle running is one of the types of cardio exercise and is very popular. Thanks to it, you can develop speed and strength qualities, and therefore representatives of various sports disciplines include shuttle running in their training program. When performing the exercise, the athlete needs to cover the same distance in two directions several times, performing 180-degree turns.

The most popular are the 3x10 and 10x10 shuttle runs. It should be noted that such training allows you to increase the explosive power of the leg muscles, improve the performance of the cardiovascular system, and also develop coordination and strength endurance. There are shuttle running standards that are developed not only for athletes, but also for law enforcement officers. Today we will tell you about the technique of performing shuttle running.

Most often, shuttle running is performed at a distance of 10–30 meters, although there are exceptions. Sometimes races are held over a distance of up to 100 meters. Since the exercise is effective and can produce 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 for military personnel.

We have already briefly highlighted the most significant positive effects of the exercise, but to obtain them you must follow the shuttle running technique. We will also dwell in more detail on the issue of practical use of the exercise from the point of view of the harmonious development of athletes.

Shuttle running technique

In many ways, the technique of performing shuttle running 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 general aspects in the shuttle running technique that are used at any distance.

You only need to remember that at 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 circuit, then the first half of the segments should be performed 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 then give it your all and show good results. Now let’s look at the technique of performing shuttle running in as much detail as possible:

To take the starting position, you need to put your supporting leg forward and move the center of gravity of the body to it. The quadriceps of the front leg should be tense and resemble a spring; tilt your 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 quadriceps.
You should maintain maximum speed throughout the race. To make this possible, the foot after each step should land only on the toe, and not the entire foot. To develop this skill, you need to actively work with the jump rope, which will allow the Lisfranc joint to adapt to this running technique.
After covering each section of the distance, you must correctly perform a 180-degree turn. To do this, take a stopping step to release the momentum and turn the foot of your front foot in the direction of the turn at a right angle. This will allow you to slow down but still maintain momentum.
While overcoming the last segment of the distance, squeeze out the last of your strength, making explosive acceleration and not thinking about the subsequent stop. Your running speed in the final stretch should continually increase until you cross the finish line.

Basic mistakes when performing shuttle running

Beginning 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 scheme, and now we will look at them:

- when an athlete needs to overcome 10 identical sections of shuttle running, 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 at each new segment. To do this, you need to use the explosive power of your leg muscles.
Using excessive loads- the training volume should be selected in accordance with your capabilities. This is especially important to remember for people who have problems with the functioning of the heart muscle or vascular system. Otherwise, you will cause even more harm to the body.
Slow braking before turning- this element of the shuttle running technique is very important and you should not slow down to turn around. Everything must be done in one movement, sharply turning the foot at a right angle in the direction of the turn. As a result, you will stop quickly, but at the same time maintain the momentum of your run without slowing down.
Not following breathing technique- First of all, this concerns the frequency of inhalation and exhalation. When performing the exercise, you need to take two steps while inhaling and the same number when exhaling. This scheme is called "2x2". You also need to breathe through your nose, not your mouth.
Many novice athletes they try to begin the main part of the training program as quickly as possible, while ignoring the warm-up or performing it insufficiently. The consequence of this approach is annoying injuries that could have been easily avoided.

Shuttle running training program

Now we will give an example of a training program created for beginner athletes. It must be performed over six sessions, between each of which you need 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 a program for more experienced athletes after six workouts; it is better to repeat this several times. To measure the running distance as accurately as possible, it is better to conduct classes at an athletics stadium.

Three sets according to the 4x9 pattern.
Five sets of 4x9.
Three sets of 4x15.
Five sets of 4x15.
Three sets of 4x20.
One race according to the 10x10 pattern.

We have already said that special standards for shuttle running have been created for representatives of law enforcement agencies and military personnel. We will not list them all, but will say that, for example, in special forces, a distance of 10x10 must be covered in 25 seconds.

Complexes in CrossFit with shuttle running

Today, CrossFit has become a very popular form of fitness and there are many complexes that use shuttle running. Now we will talk about the most famous:

Kit-Kat- in three rounds, 60 pull-ups and sit-ups, 15 push-ups, 50 push-ups and a 10x10 shuttle run are performed;
Lira- in 10 rounds, a 6x10 shuttle run and 15 burpees are performed;
Marathon- in four rounds, you must complete a 250-meter race, 5 pull-ups, 10 push-ups, five hanging leg raises and a 4x10 shuttle run;
Ralph- over three rounds you must do ten deadlifts (classic version) and burpees, shuttle running according to the 6x10 pattern;
Bodyguard- do three rounds of shuttle running according to the 4x10 pattern, 40 double jumps with a skipping rope, as well as 30 push-ups and squats.

Recommendations for improving shuttle running technique

We looked at the technique of performing shuttle running, and now we can give some recommendations that will help you achieve better results.

These are all the main recommendations that we could give to athletes who want to improve their athletic performance in shuttle running while observing the technique of its implementation.

Features of performing shuttle running in the following video:

What is shuttle running, why is it called that and why run like that? This is another type of running in athletics. Let's take a closer look.

Introduction to shuttle running

The word "shuttle" is often used to refer to the part of a sewing machine to which the thread is attached. She goes up and down, threading the thread through the fabric. Thanks to this invention, the manual labor of creating, for example, clothing has become fully automated.

Shuttle running gets its name from the constant change of direction. Usually this is running back and forth between two points. More often they start from point A, run to point B, turn around there (around point B) and run back to point A. During one race, athletes move from A to B up to 10 times.

Shuttle running is a GTO standard, a mandatory standard in physical education classes in schools. For athletes, this is an excellent option to practice coordination and quickly change the direction of running while maintaining maximum speed.

Today, shuttle running is a type of training, a type of running that anyone can practice.

Features of shuttle running

You may ask why run like a shuttle if there are interval races. We will explain: these are different types of load. Here's what happens during a shuttle run:

You start like a sprinter, developing maximum speed in the first seconds. And so, as soon as you have developed this speed, you run up to the turning point. You need to try to turn around without slowing down. But inertia will not let you do this, believe me.
Typically, at the turning point you need to touch the floor or some flag, or move an object. In this case, all this is called shuttle running with the transfer of 2-3 objects. You understand that maintaining speed in this case is unrealistic, because you need to stop, change direction 180 degrees and accelerate again.
And so, you change the speed, accelerate, and again at the starting point you need to brake.

So you are like a shuttle running back and forth. This is a complex exercise that develops coordination, speed, 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 running options

Typically the distance between two points in this type of athletics is 10 meters, 9 or 7–8 meters. The 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 of the 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 (remember that point A is the start, and B is the place of the turn or change of direction of running).

There is a 10x10 shuttle run and a 3x10 shuttle run. The school practices 4x9 shuttle running. There can be many variations. And that’s what’s great about athletics – the variety of options makes it an interesting sport.

The shuttle running technique helps to avoid injuries and achieve better results. Let's break it down.

Shuttle technique

The shuttle running technique involves the following basic provisions and stages.

Start

Starting position – stand, one leg forward, the center of gravity of the body on it. One arm is pulled back and ready to help at the start, moving the body weight even further forward.

When the start command sounds, the body leans even further forward, the pushing leg does its job, and the other one prepares to quickly take over the baton. Some people recommend running on your toes for greater speed. Start in the way that is most convenient for you. The main thing is that the speed is good.

That's it, you've started. Objective number one is to gain maximum speed in the first 2 seconds.

Point B

Running to point B is a simple matter. But what to do when you reach it? How to run further? You need to start moving the center of gravity of your body back at such a distance from point B that your speed decreases to the speed needed for a turn at this point, and not earlier or later. In the first case, you risk losing time, and in the second, you run further than the desired point.

If you run backwards, everything is easier. You slow down, going around point B, and run back. If you need to turn around, you lean towards the turn like a motorcyclist so that the inertia does not carry you somewhere.

At point A you do the same thing as at B.

If you need to lift an object, you can use emergency braking while grabbing 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 valuable seconds. After all, shuttle running is a sprint type of competition.

Thus, running technique decides a lot.

Conditions for shuttle running

So now you know how to shuttle run correctly. Let's consider what environmental requirements are imposed by this sport.

The surface should not be slippery. That is, you cannot run the shuttle type in rain or 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 must be located in a place near which there are no walls, fences, or any obstacles. Otherwise, you risk flying into them at full speed. From the outside it looks funny, but the person involved in the collision may be at risk of injury, just like falling on a slippery surface.

For optimal running, you need to wear comfortable, non-slip sneakers and carefully lace up. A shoelace that comes undone while running can also cause a fall. And you won’t have time to tie it. Every second counts.

Clothes should not interfere with your movements or restrict your movements. But something too loose, hanging on you like a bag, won’t work either – it will slow down your running.

How to start shuttle running

Shuttle running training is carried out at low speeds. Task number one is to teach the body to move correctly, feel speed and respond adequately to its changes.

If you run fast in the first training sessions, it will be of little use. First we accustom the body to the correct technique, then we practice at higher speeds!

And don’t forget to thoroughly warm up your muscles before running. Without warming up, you can easily pull something.