Brilio.net - Short distance running is one of the most interesting and challenging sports. In short distance running, a good start is very important to achieve maximum performance. In this article, we will discuss the various starting techniques used in short distance running, as well as tips to improve your abilities.
The start is the initial phase of a running race that determines how fast a runner can start running. In short distance races, such as the 100 meters, 200 meters, and 400 meters, a good start can provide a significant advantage. A bad start can cost a runner valuable time and make it difficult to catch up.
There are several types of starts commonly used in short distance running. Here is an explanation of each type of start:
1. Standing Start
The standing start is the simplest technique and is often used by beginner runners. In this technique, the runner stands straight behind the starting line. When the runner hears the gun shot, they will start running. Although this technique is easy, the standing start does not provide optimal starting speed.
2. Squat Start
The crouch start is a technique more commonly used by professional runners. In this technique, the runner crouches with one leg in front and one leg behind. The hands are placed on the ground, and the runner prepares to run when hearing the signal. The crouch start allows the runner to get a stronger and faster starting push.
3. Jump Start
The jump start is a technique that is less commonly used, but can be effective in certain situations. In this technique, the runner jumps from a standing or crouching position to start running. While this technique can provide a good initial boost, it also carries a higher risk of injury if not done correctly.
Basic Techniques in Starting
After understanding the types of starts, let's discuss the basic techniques that need to be considered when starting in short distance running.
1. Body Position
Body position is very important in doing a start. For a crouch start, make sure your back is straight and your head is slightly lowered. The front foot should be placed on the starting line, while the back foot is behind the line. Make sure your weight is well distributed between both feet.
2. Hands
Hands also play an important role in starting. When doing a squat start, place your hands on the ground with your fingers spread wide. Make sure your hands are below your shoulders and not too far from your body. When the signal is given, push your body forward with your hands to gain momentum.
3. Focus and Concentration
Focus and concentration are the keys to a good start. Before the race begins, take a deep breath and calm your mind. When you hear the signal, do not hesitate to run immediately. The speed of your reaction is very important in determining the success of the start.
4. Exercise
Practice is the best way to improve your starting technique. Try to practice starting regularly, both on the field and at the training ground. You can ask a coach or friend to give you feedback on your technique.
Tips to Improve Your Start
Here are some additional tips to help you improve your starting technique in short distance running:
1. Reaction Speed Training
Reaction speed is an important factor in starting. Train yourself to respond quickly to signals. You can use aids such as a starting gun or even a horn to train your reaction.
2. Strengthen Leg Muscles
Strong leg muscles will help you get a better starting push. Do strength training exercises like squats, lunges, and calf raises to strengthen your leg muscles.
3. Maintain Physical Fitness
Your overall physical fitness also plays a role in your running performance. Make sure you eat a healthy diet, get enough sleep, and do regular cardiovascular exercise.
4. Video Analysis
Record yourself practicing starts and analyze your movements. By watching the video, you can identify mistakes and improve your technique.
A good start is the key to achieving maximum performance in short-distance running. By understanding the different types of starts and applying the right technique, you can significantly improve your running ability. Remember to practice regularly and stay focused on your goals. Happy training and good luck in every race you enter!