Brilio.net - In running, the start is one of the important elements that can affect the performance and final results of a runner. The right start will provide a strong initial push and increase speed from the first step. Therefore, understanding and mastering various forms of running starts is very important for every athlete. Here are three types of running starts that are often used and how you can master them to improve your performance.
1. Standing start
The standing start is the simplest form of start and is often used in medium to long distance running. In this running start, you will start with an upright standing position, one foot in front as the supporting foot, while the other foot is behind to maintain balance. The standing start is very suitable for beginners or for types of running that do not require very fast initial acceleration.
To do a standing start, make sure your body position is relaxed with your shoulders slightly forward. Lift the heel of your front foot slightly, while your back foot is in the support position. When the start signal is given, push your body forward using your back foot to generate the initial push. Make sure this start movement is balanced and controlled so that you can immediately enter a stable speed after a few steps.
2. Crouch start
The crouch start is the most common form of start used in short-distance running, such as the 100-meter or 200-meter sprint. In this running start, your body position is lower, with your knees bent and your hands touching the ground. This crouch start form provides a stronger and faster push because you are using more leg muscles to launch forward.
There are three main positions in the crouch start: short (bunch start), medium (medium start), and long (elongated start). In the short position, both of your feet are placed quite close to the starting line. This position provides very fast acceleration but requires a lot of power. In the medium position, the front foot is slightly further from the starting line, while the back foot is in a normal position. This position provides a balance between speed and control. While in the long position, the distance between the front and back feet is greater, providing a more stable speed after the initial push.
To master the crouch start, you need to focus on a balanced and strong body position. Make sure you start in a stable position, with both hands behind the starting line, and your weight distributed forward. When the start signal is given, push your body forward with maximum force from your back leg and immediately launch into a full running position.
3. Flying start
Flying start is usually used in relay races, especially for runners in second, third, and fourth positions. In this running start, you will start from the back and reach full speed right when receiving the baton from a teammate. Flying start requires good coordination between the runners giving and receiving the baton so that there are no mistakes during the changeover.
To do a flying start correctly, make sure you pay attention to your body position and speed as you approach the changeover line. Start with small, quick steps, then gradually increase your speed until you reach a full stride. Make sure your eyes are focused forward and your hands are ready to receive the baton from your teammate. A smooth and efficient flying start will go a long way in maintaining or increasing your team's speed in the relay.
Tips for mastering a running start
Mastering various forms of running starts requires consistent practice and focus on the correct technique. Here are some tips that you can apply to master running starts well:
1. Leg strength training: Running starts require optimal leg strength. Do strength training exercises such as squats, lunges, and plyometrics to strengthen your leg muscles.
2. Pay attention to body position: Each form of running start has a specific body position. Make sure you understand and practice the correct body position for each type of running start.
3. Quick reaction training: Reaction speed is very important in running starts, especially for crouching and flying starts. Do training that trains reaction speed such as training with a start signal or using a stopwatch.
4. Improve your breathing technique: A good running start requires proper breathing technique to ensure you get enough oxygen from the start. Breathing exercises can help improve your running start performance.
The running start is an important part of any running race that can affect the final result. By understanding and mastering the three types of running starts namely the standing start, the crouching start, and the flying start you can choose the technique that best suits the type of running you are participating in. In addition, consistent practice and focus on the correct technique will help you maximize your performance on the track. So, keep practicing and developing your running start skills to become a faster and stronger runner!