Cara Melakukan Start Jongkok - Short start, medium start, long start lari jarak pendek

Kodrat Yusup Nugraha

29 Jan 202104:51

Summary

TLDRIn this video, the presenter demonstrates and explains how to perform the crouch start technique in sprinting, an essential athletic skill for short-distance races. The video covers three types of crouch starts: short start, medium start, and long start, highlighting the differences and correct techniques for each. Detailed instructions are provided for body positioning, foot placement, and hand positioning to ensure an effective start. The video aims to help viewers improve their sprinting performance by mastering these fundamental start techniques.

Takeaways

🗣️ The speaker greets the audience and hopes they are in good health.
🏃 The video is about demonstrating the crouch start in athletics, specifically for short-distance running.
🏁 There are three types of crouch starts: short start, medium start, and long start.
🔍 The short start involves positioning the back foot very close to the front foot, with the toes of the back foot aligned with the heel of the front foot.
🦵 In the short start, the distance between the left and right feet is approximately one foot's length.
📏 The medium start has the back knee aligned with the toes of the front foot.
👁️ In all starts, the feet should point forward, and the body should be relaxed.
📈 The long start positions the back knee aligned or further back from the heel of the front foot.
🏋️‍♂️ During the 'ready' phase, the hips should be raised higher than the head before initiating the run.
👋 The speaker ends the video by summarizing the start techniques and wishing the viewers well.

Q & A

What is the focus of the video?
-The video focuses on explaining and demonstrating how to perform the crouch start technique in short-distance running within athletics.
What are the three types of crouch starts mentioned?
-The three types of crouch starts mentioned are the short start (also known as the short-distance start), medium start, and long start.
How is the short start position set up?
-In the short start position, the toes of the back foot are aligned with the heel of the front foot. The body should be relaxed, with feet about one fist-width apart, and the front foot facing forward. Hands are placed behind the start line in a ready position.
What is the key difference between a medium start and a short start?
-The key difference between a medium start and a short start is the alignment of the back knee. In the medium start, the back knee is aligned with the toes of the front foot when the body is lowered, while in the short start, the back toes align with the front heel.
What does the term 'long start' refer to?
-The term 'long start' refers to a starting position where the back knee is aligned with the heel of the front foot or even further back. This allows for a more extended stance compared to the short and medium starts.
How should the body position change during the 'ready' command in a start?
-During the 'ready' command, the pelvis should be lifted higher than the head, and the weight is distributed towards the front, preparing for the propulsion phase when the 'go' signal is given.
Why is it important to keep the toes facing forward during the start?
-Keeping the toes facing forward ensures proper alignment and prevents the feet from turning outward, which can affect balance and the effectiveness of the start.
What is the correct hand position at the start line?
-The correct hand position at the start line is behind the start line, with hands forming a 'V' shape, ready to push off as soon as the signal is given.
What should the runner focus on when the 'go' signal is given?
-When the 'go' signal is given, the runner should push off with the back foot, swing the arms for momentum, and begin the running motion as quickly and efficiently as possible.
What are some common mistakes to avoid during a crouch start?
-Common mistakes include not aligning the feet correctly, lifting the hips too high or too low during the 'ready' position, turning the feet outward, and not distributing weight evenly, which can all negatively impact the start's effectiveness.

Outlines

00:00

🟢 Introduction to Short-Distance Running Techniques

The speaker begins by greeting the audience with 'Assalamualaikum' and expressing hopes for everyone's well-being. They introduce the main topic of the video, which is about demonstrating and explaining the crouch start (start jongkok) used in short-distance running in athletics. They mention that there are three types of crouch starts: short, medium, and long, and promise to explain the differences between them and how to execute each one.

🏃‍♂️ Demonstrating the Short Start (Should Start)

The speaker demonstrates the short start (also called the should start or ban start) used in short-distance running. They begin by positioning themselves behind the start line with a straight posture. The distance between the front and back feet is very short, with the toe of the back foot aligned with the heel of the front foot. The speaker explains how to lower the body, with feet pointed forward, hands placed behind the start line, and knees aligned with the front foot. The action sequence is explained, including lifting the hips, focusing the gaze ahead, and executing the start when the command is given.

⚖️ Execution of the Medium Start

The speaker introduces the medium start, a variation of the crouch start, similar to the short start. The main difference is in the foot and knee placement: the back knee is aligned with the front foot. The speaker provides instructions on how to achieve the correct posture, focusing on lowering the body and placing the hands behind the start line. They emphasize that the hips should be higher than the head when in the ready position, and provide a demonstration of the medium start.

📏 Explanation of the Long Start

The speaker explains the long start, another variation of the crouch start. In this technique, the back knee is placed further behind the front foot, with the knee aligned with or even beyond the heel of the front foot. The speaker demonstrates the posture and movement, again emphasizing the proper lowering of the body and placement of the hands behind the start line. They show how to position the hips and head, and provide an example of how to execute the long start.

🏅 Conclusion: Comparison of Start Techniques

The speaker concludes the video by summarizing the three types of crouch starts: the short start, medium start, and long start. They express their hope that the explanation and demonstrations have been helpful, and end the video with a message of thanks and a closing greeting of 'Assalamualaikum warahmatullahi wabarakatuh.'

Mindmap

Keywords

💡Start Jongkok

Start jongkok, or the crouch start, is a technique used in sprinting, particularly in short-distance races. It involves the athlete starting from a crouched position, allowing for a powerful launch when beginning the race. The video explains that start jongkok is crucial in short-distance running and discusses its variations, such as short, medium, and long starts.

💡Short Start

Short start, also referred to as 'should start' or 'ban start', is a type of crouch start where the distance between the back and front feet is very short. This position is used for a quick and explosive start. The video demonstrates this by showing how the back foot is positioned close to the front foot, with the back toe aligned with the front heel.

💡Medium Start

Medium start is a variation of the crouch start where the back knee is positioned level with the front foot's toes when lowered. This start offers a balance between power and stability, making it suitable for athletes who prefer a moderate stance. The video illustrates this with specific positioning of the feet and hands at the start line.

💡Long Start

Long start is another type of crouch start where the back knee is aligned with or slightly behind the heel of the front foot when lowered. This position provides a more extended stance, which can contribute to a longer stride upon starting. The video shows this by increasing the distance between the front and back feet compared to the short and medium starts.

💡Sprint

Sprint refers to running over a short distance at the highest speed possible. The video focuses on sprinting in the context of track and field, particularly emphasizing the importance of the start technique for effective sprint performance. Sprinting is highlighted as a key event where start jongkok is utilized.

💡Pandangan

Pandangan, meaning 'gaze' or 'focus,' is crucial in sprinting starts. The video advises keeping the gaze straight ahead when in the crouched position, which helps in maintaining proper alignment and focus during the start. This focus is essential for reacting quickly to the starting signal.

💡Panggul

Panggul, or 'hips,' refers to the positioning of the hips during the start. In the video, the proper technique is to raise the hips above the head level during the 'ready' position to optimize the body's angle for a powerful push-off. This positioning is critical for generating speed from the start.

💡Kaki Depan

Kaki depan, or 'front foot,' is the foot positioned closest to the starting line in a crouch start. The video emphasizes the importance of the front foot's position as it dictates the athlete's initial push-off and balance during the start. The correct positioning of the front foot is key to a successful start.

💡Kaki Belakang

Kaki belakang, or 'back foot,' is the foot positioned behind in the crouch start. The video explains how the back foot's distance from the front foot varies between short, medium, and long starts. The back foot provides the power needed to propel the body forward during the initial phase of the sprint.

💡Aba-aba

Aba-aba refers to the starting commands used in track events, typically 'Ready, Set, Go.' The video explains how the athlete's movements correspond to these commands, such as lowering the body during 'ready' and raising the hips on 'set.' Following these commands correctly is crucial for timing the start perfectly.

Highlights

Introduction to the video and the topic: demonstration and explanation of the crouch start in short-distance running.

Explanation of the importance of the crouch start in short-distance running.

Introduction to the three types of crouch starts: short start, medium start, and long start.

Detailed explanation of the short start, including body positioning and foot placement.

Step-by-step guide to performing the short start, emphasizing the alignment of the back foot with the front heel.

Instructions on how to position the hands and feet during the short start, with a focus on maintaining proper alignment.

Explanation of body posture during the short start, including the position of the knees and the forward direction of the feet.

Description of the 'ready' position in the short start, highlighting the importance of lowering the body and aligning the feet.

Explanation of the 'set' position in the short start, focusing on raising the pelvis above the head before launching.

Demonstration of transitioning from the 'set' position to starting the sprint, emphasizing the forward drive of the back leg.

Introduction to the medium start, with comparisons to the short start.

Step-by-step guide to performing the medium start, with a focus on knee and foot alignment.

Instructions on how to position the hands and feet during the medium start, emphasizing the placement of the back knee.

Description of the 'ready' and 'set' positions in the medium start, noting the differences from the short start.

Introduction to the long start, highlighting the differences from the short and medium starts.

Step-by-step guide to performing the long start, with detailed instructions on body positioning and foot placement.

Explanation of the key differences between the short, medium, and long starts, with a focus on body alignment and positioning.

Conclusion of the video, summarizing the techniques for each type of crouch start and expressing hope that the tutorial was beneficial.