In fast races, the development of the running technique is closely linked to the variables of frequency and amplitude of the movements, and to the time the foot is supported; it follows that: to increase the speed of the run, it is essential to improve the amplitude and the frequency of the steps also thanks to the parallel reduction of the support times of the foot .
In the first phase of the fast run, increasing the speed, both the foot support time and the step frequency are gradually reduced; only in a second moment, while observing a continuous reduction of the support times of the foot, does a gradual decrease in the amplitude occur, appropriately compensated for by the greater growth of the step frequency.
Ultimately, the "speed racing" training essentially depends on the ability to develop both the amplitude and the pitch frequency, since they constitute the essential elements (together with the "support" of the rhythm of the race).
Obviously, for the training of fast races in athletics, the variability and subjectivity of athletic characteristics impose a certain level of experience and technical preparation on the part of the coach, who should evaluate the technique of race and understand what the shortcomings of each specific athlete are; in short, the technician MUST be able to understand how to get the rider to reach the right balance between: step width and frequency, and foot support time.
Calculation of the performance model in the fast run of? Athletics (for advanced athletes)
The pace of the fast run is measured according to the length of the lower limb, with bare feet, starting from the median line of the great trochanter to the ground; the value obtained is multiplied by 2.6 in males and 2.5 by females, thus obtaining the LENGTH OF THE STEP. By dividing this value by 100 and using it as a divider on the distance of 100m, it is possible to obtain the NUMBER of the STEPS in 100m of LAUNCHED STROKE and, adding the 10%, from this value it is possible to derive the NUMBER of CORRECT STEPS FOR THE DEPARTURE FROM THE BLOCK OF 100m of RACE.
Ex : Male athlete with 90cm long leg; female athlete with a leg length of 88cm
| Parameters | Male | Female |
Running pitch length launched | 90 cm * 2.6 = 234 cm | 88 cm * 2.5 = 220 cm |
Number of steps in 100m of run launched 100m | m 100: (234: 100) = 42.7 | m 100: (220: 100) = 45.5 |
Number of passes in the race | 42.7 + 10% = 47 | 45.5 + 10% = 50 |
Starting from this it is therefore possible to establish a performance model of the hypothetical performance for the individual athlete and to finalize the training for this purpose, intervening on the parameters of pitch amplitude and / or frequency.
Presumed performance model, referring to the above example
Parameters | Male | Female |
Race time | 10.6 | 11.7 |
No steps in 100m to the blocks | 47 | 50 |
Average frequency of steps | 4.43 | 4.27 |
Average length of steps | 213 cm | 200 cm |
Running stroke length launched | 234 cm | 220 cm |
WARNING! This is a project that is NOT applicable in the first 17 years of life, as anthropometric measurements and muscular efficiency are not comparable to those of an adult human being; furthermore, up to 19 years of age, it should constitute a simple indicative model.
It is therefore logical that it will be the precise task of the trainer to identify the muscle sectors directly involved in the expression of one or the other variable (frequency and amplitude of the step) and to strengthen them and / or lengthen them according to specific athletic deficiencies:
- The ability to develop AMPLITUDE depends essentially on the flexor muscles of the legs and the mobility of the hip on the spine.
- The ability to develop FREQUENCY depends mainly on the extensor muscles and in particular on its STIFNESS (compactness).
It can be deduced that it is possible to define 2 groups of exercises that selectively intervene on the flexor and extensor muscles, improving the amplitude and frequency of the fast run in athletics.
Exercises for the? Amplitude of steps in? ™ training for fast races in athletics
- Horizontal, alternating and successive multi-leaps
- Strengthening exercises of the thigh flexors and legs on the thighs (ballasted shoes and anklets, series of 10-20-30 rips)
- Skip with or without anklets, race on the spot with high knees (series from 60-80-100 up to 200 rips each)
- Race sprung on 60-80-100m by detecting time and number of jumps
- Wide travel on 60-80-100m taking time and number of steps
- Walk of the walker with long and fast steps over distances of 60-80-100m, involving above all the hips
Exercises for the frequency of the steps in the? Training of fast races in athletics
- Horizontal, alternating and successive multi-leaps
- Exercises with the cord, enhancing the rapid rebound of the feet with the knees locked
- Fast and successive bends by bringing the thigh up to the horizontal with rapid rebound from the ground (25 rips)
- Rapid and circular movement when stationary with a lower limb at a time (25 rips)
- Skip with and without ballasted belts (overload of 15% of body weight) in series from 60-80-100 up to 200 rips
- Sprint with towing and with belts weighted respectively on 30 and 60m
- Rapid and circular travel with short and round steps 60-80-100m, timing the time and counting the steps.
Bibliography:
- The track and field coach's manual - Part one: general information, races and march - Studies and Research Center - pag. 21:38.
