One type of short-distance running is shuttle running. It differs from the usual one in that you must overcome the distance back and forth several times. In sports, shuttle racing is usually used to determine speed due to the lack of other opportunities for running for one hundred meters, for example, in the gym. Here the distance can be from ten to 100 meters, and the number of races - up to 10. Such a run is used most often in football, athletics, basketball, boxing and volleyball.
Shuttle running is a special exercise in which the athlete needs to run a certain distance from line to line. In the gym, for example, six or seven lines in a row are marked. Runs start from the first line, then run to the second, return back to the first, and then run to the third, and return to the second, and so on to the last line. In physical education classes, everyone practiced shuttle races in gyms, and also participated in competitions between classes. The distance for shuttle running should not exceed one hundred meters. Such races are often used in competitions called "Fun Starts". Here they are happy to practice with entire families.
Shuttle runs perfectly develop dexterity, coordination of movements and starting speed, and is also the best way to train the development of speed. The excitement in the competition will give you a lot of positive emotions, but do not think that there is nothing complicated in shuttle race, because it is rather traumatic.
The main thing in the shuttle race is a quick start. Start from a low or high position, it depends on how the teams agreed. Also, it is important to choose comfortable shoes, because you will need to stop abruptly, turn around and run back. If your shoes begin to slip in the gym, you can tear or pull muscles. Shuttle racing is a type of sprint training. It improves speed, develops good coordination of movements and teaches control on the treadmill. Also, he is an excellent trainer in the start-up and finish-jerk techniques over long, medium and short distances. Sometimes the shuttle is used as a test for dexterity and speed.
Shuttle Run: Launch Technique
Running starts with a low or high start. In this type of running, there are no starting blocks used in one hundred meter races. The right high start should look like a speed skater. That is, the body should be slightly inclined forward, and the toe deployed about thirty degrees. You can put the fly leg on the toe, while the push leg should be somewhat tense and be ready to start. Very often, the determining factor for success in shuttle racing is the ability to quickly gain speed from the start.
Right Finish Technique
The shuttle race technique at the finish is about the same as in the hundred-meter race. After the last turn, you should pick up the maximum speed for you and, without completely slowing down, finish. Sprinters used to try to finish in a jump, but this method is recognized as ineffective. Only experienced athletes with good coordination of movements can finish with a throw to the finish line, since the beginner will involuntarily concentrate all his attention on preparing for the throw and slow down the run. Therefore, if you are new to the shuttle, try to reach the finish line at your top speed.
Shuttle running will not be difficult for those involved in sports or just running. For people without special physical training, such a run will become a rather heavy load on the body, since it requires being at the limit of running capabilities, and sudden braking creates additional difficulties.