Warm up and stretching
Why Proper warming up and stretching is essential training, racing, throwing, and jumping. A quality warm up routine will help decrease injuries and maximize performance. A warm up routine usually consists of a slow jog following by a systematic stretching routine fitted to the athlete’s events. Stretching can either be static or dynamic and both have a role in the training program of all athletes. Stretching can be done before, during, and after activity.
Static Static stretching is used to stretch muscles while the body is at rest. It is composed of various techniques that gradually lengthen a muscle to an elongated position (to the point of discomfort) and hold that position for 30 seconds to two minutes. 30 seconds is the minimum duration to get the benefits of stretching, whereas two minutes is the maximum (if a position can be held for more than two minutes, a farther stretch should be performed). During this holding period or directly afterwards, participants may feel a mild discomfort or warm sensation in the muscles. Static stretching exercises involve specialized tension receptors in our muscles. When done properly[citation needed], static stretching slightly lessens the sensitivity of tension receptors, which allows the muscle to relax and to be stretched to greater length. There is doubt over the effectiveness of static stretching, with some circles of sport strongly recommending against it, such as soccer, track and field and rugby league. Recently, there has been a controversy over static stretching saying that it gets you ready but makes you weaker.*
Dynamic Dynamic stretching is a form of stretching beneficial in sports utilizing momentum from form, static-active stretching strength and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one’s static-passive stretching ability. Anything beyond this range of motion becomes ballistic stretching. It is a type of stretching while moving, as opposed to static stretching in which one stands still. This form of stretching prepares the body for physical exertion and sports performance. In the past it was the practice to undertake static stretching before exercise. Dynamic stretching increases range of movement, blood and oxygen flow to soft tissues prior to exertion. Increasingly coaches and sports trainers are aware of the role in dynamic stretching in improving performance and reducing the risk of injury. **
Lunges Take a long, exaggerated step forward with one leg. Drive your knee high and reach out as far as possible. Slowly flex your forward knee until your thigh is parallel to the ground. At the same time lower the knee of your trailing leg toward the ground. Do not allow the knee of your forward leg to extend in front of your foot. The knee of your trailing leg should stop approximately 2 inches above the ground, not touch the ground. Your upper body should remain in a vertical position. Forcefully push off with our forward leg, keeping most of your weight over your forward heel. At the same time cycle your trailing leg through and perform the same motion as described above. Keep performing these cycling motions so that you are moving forward with a walking lunge. Keep going for about 20 meters. ***
High knees Using a short stride and bouncing on your toes, take a step with an exaggerated high stride. Keep your stride very short – about 18 inches. Drive your knee as high as possible on each stride. As you drive your knee high bounce up on the toes of your opposite foot. Keep cycling your legs through this motion so that you are moving slowly forward over the ground with the exaggerated high knee motion and bouncing on your opposite foot. Keep your foot in a dorsi-flexed position (toes up) throughout this drill. Your foot should land in a flat footed position – not heel first. Keep moving for about 20 meters.
Butt kicks Begin by performing a slow jog. Using a short stride of about 18 inches a dorsi-flexed foot position, kick your heels up heels as high as possible behind your body. Attempt to bounce your heels off your buttocks. Most of the movement should be with your lower leg. Concentrate on raising your heels as high as possible and maintaining a very quick light stride. You foot touchdown should be flat footed with your foot maintained in a dorsi-flexed position. Keep moving forward for about 20 meters.
Lunges with twist Like the lunge, however, you touch the same side elbow to the inside of the forward leg.
Carioca This is the latin dance of dynamic running drills. It may take some practice to perfect this dynamic exercise but once you do you’ll have fun with it. This drill involves moving laterally while alternating foot movements in front of and behind your body. Begin a lateral movement to your right by crossing your left foot to your right in front of your body. Then step to your right with your right foot. Now cross your left foot to your right behind your body before again stepping to your right with your right foot. Keep following that pattern for about 25 meters. Then reverse the exercise by moving laterally to your left. Concentrate on moving quickly and lightly on your feet and try to get into a “dance rhythm.” Allow your hips to rotate freely.
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Starting Positions
Why The starting positions used in track and field events are dependent on the event that the athlete is competing in. The start can be highly critical to the outcome of the race as in the sprints and hurdles or of lesser importance as in the distance events. Regardless, getting off on the right foot is important to the athlete’s success. In the following text smart foot refers to dominant foot and power refers to non dominant foot.
One point The one point start is used by middle distance and distance runners. Runners are upright with a slight forward lean. Runners will toe the line with their dominant /stronger leg and balance over that point. The trail foot is brought forward on the gun while pushing off the line with the dominant foot.
Two point The two point start is primarily used by jumpers and throwers. The athletes balance their weight over both their feet and tend to a slight rocking motion. This allows the athlete to spring load their muscles to help in getting off to quick start in jumps and load strength for throws.
Three point The three point start would be used by sprinters and hurdles. Here the ready position requires the non dominant-side foot to be 4-6 inches from the starting line. In the squat stance, the dominant-side or forward hand is lowered to the starting line. A bridge position is created by the hand with its thumb inside and four fingers held closely together outside. The other hand is placed on the power-side hip. The athlete begins to fall forward and quickly executes the start sequence with the dominant-side hand thrown back, and the other hand moving up and forward. The non dominant-side leg must push hard and the dominant-side leg must press off the ground quickly.*
Four point The four point start is also a position used by sprinters and hurdles. Using the same ready position same as the previous drill, both hands should rest on the power side knee, the shoulders dipped to knee-level. The hips remain high and the athlete should feel the stretch in his power-side hamstring. ‘
At the “set” command, both hands should drop to the starting line. The hands assume the bridge position and the distance between the hands should be the same as the grip distance in the bench press exercise. As force is applied against the ground through both feet, the shoulders and hands will counteract the forces applied by the legs, hips and gluteus. Holding his breath, the athlete explodes out with double-leg drive. The sensation is like that of a tightly wound spring that is freed.*
Starting blocks The pedals on the starting blocks should be positioned so that the power-side pedal is in front, and the smart-side pedal is back. Each athlete should begin with the front pedal placed two heel- to-toe foot lengths from the starting line, and the rear pedal positioned one and one-half foot lengths from the front block. This simple guideline is very accurate because of the relationship between an athlete’s leg length and shoe size whose ratio is remarkably consistent in all humans.
Facing the finish line, the athlete should squat down and back into the blocks as if loading a spring. The spike plate of both shoes should share contact with the track surface and the block pedal so the resulting “curling” of the toes creates an elastic response. The hand are once again placed in a bridge position, bench press grip apart. The head should not bow, but rather should remain in alignment with the back.
Set Command
The athlete should Inhale as he applies big forces to the block pedals, then lift the hips up and lock in that position by countering the force of the legs, hips and glutes with the shoulders, arms and hands. The strongest athletes will show a 90-degree angle at the knee on the power-side leg. Developing performers should allow for a more open angle stance.
Block Clearance
At the gun, many actions must occur simultaneously and the sprinter should continue to hold his breath so that maximum forces can be applied to press off of the back block pedal and quickly recover the smart leg. The back foot should stay low and close to the track. The power-side leg executes complete hip extension which thrusts the body forward. The angle of the power-side leg should is about forty five degrees when fully extended. Full hip extension is critical.
While the power-side foot is pushing off, the smart-side arm is thrown back, palm up and extended at the elbow. The other arm should come up and forward with the chest as it rises upward. The power-side arm will take a position just above the head as if shading the eyes from the sun.
When fully recovered, the smart-side foot is driven back into the track surface. It should land approximately five foot lengths forward from the rear pedal of the blocks with the hips positioned directly above the foot. Extension of the smart-side hip then begins while the power- side leg is recovered. In the strides that follow, the skills learned in the Acceleration LadderTM training will be implemented.*
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Misc. Some athletes may find using the opposite feet in the start will work better for them. Coaches will work with individual athletes to establish the best starting position.
Reference
* http://www.coachr.org/the_start.htm
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