Teknik Lari Sprint - Lari Jarak Pendek 100 m - Materi Pembelajaran Atletik - PJOK

Summary

This video script offers an in-depth analysis of short-distance running techniques, covering the essential stages of sprinting from start motion analysis to finish line strategy. It details the technical aspects of starting positions, push phase, acceleration, and running motion, emphasizing the importance of energy conservation and efficient movement to achieve optimal performance in 100m, 200m, and 400m races.

Takeaways

• 🏃‍♂️ Short distance running includes 100m, 200m, and 400m races, where energy management varies with distance.
• 🔋 The longer the race distance, the more energy is required, emphasizing the importance of energy conservation techniques.
• 🎯 The video will focus on the analysis of short-distance running skills, providing an in-depth look at sprint techniques.
• 👍 Encouragement to engage with the content by liking, subscribing, and activating notifications is given at the start.
• 📚 Learning sprints involves a step-by-step process starting with start motion analysis, divided into four phases.
• 🏁 Phase Position 'WANT' describes the initial stance at the start block with specific technical characteristics for optimal positioning.
• 🚴‍♂️ 'READY' position involves moving to a dynamic starting stance with precise angles and body positioning for a quick start.
• 💥 The 'PUSH' phase is crucial for the initial burst of speed, with technical points on body straightening and leg push mechanics.
• 🌪️ Accelerated running phase focuses on increasing speed and transitioning smoothly into the sprint motion with specific technical aspects.
• 🦿 Run motion analysis is broken down into three phases: Front Support and Drive, Flying Phase, and Footstep movement, each with its own technical properties.
• 🏁 Entering the finish line with correct technique is highlighted as critical for success, with advice on body positioning and momentum.
• 👀 The script emphasizes maintaining a forward gaze and relaxed body posture while running to optimize performance.

Q & A

What is short distance running?

Short distance running refers to running at full speed over a short distance, which typically includes 100m, 200m, and 400m races.

What are the key differences between short distance running events?

The key differences between short distance running events are the distances covered and the energy management required for each race.

What are the phases of running according to the script?

The script divides running into four phases: Phase Position 'WANT', Phase Position 'READY', Movement/Phase Push (drive), and Phase Accelerated/accelerated running.

What is the purpose of the 'WANT' position in short distance running?

The 'WANT' position is the initial stance or starting position at the start block, preparing the runner for the race.

What are the technical characteristics of the 'READY' position in running?

In the 'READY' position, the runner's knees are placed back, the front leg's knees are at a right angle, the back leg's knees form between 120 to 140 degrees, the waist is slightly raised above the shoulders, and the body is slightly leaning forward.

What happens during the push phase of a sprint start?

During the push phase, the runner leaves the start block, straightens and lifts the body, lifts both hands off the ground to swing alternately, and pushes with the back leg while swinging the front leg forward.

How is the accelerated running phase described in the script?

In the accelerated running phase, the runner increases speed and transitions to running movement, with quick placement of the forelegs, maintained forward lean, parallel limbs during recovery, and increased stride length and frequency.

What are the technical properties of the front support and drive phase in running motion analysis?

The front support and drive phase involves landing on the soles of the feet, minimal knee bending, vigorous straightening of the waist, knee joints, and ankles, and quick horizontal positioning of the swing leg thigh.

What is the 'Flying Phase' in running motion analysis, and what are its properties?

The 'Flying Phase' is characterized by the forward and upward movement of the swing leg's knee, deep bending of the support leg's knee during recovery, active but relaxed arm swinging, and backward movement of the support leg to minimize motion impediment.

How should the footstep movement be executed during a sprint?

Footstep movement should involve long strides, quick landing with the foot at the end of the sole, slightly bent knees, alternate arm swings from back to front with slightly bent elbows, and a naturally leaning forward body position with relaxed neck and jaw muscles.

What is important about entering the finish line in a sprint race?

Entering the finish line is crucial for success, as any delay can result in a loss. The runner should push the body forward and drop one shoulder forward down while still in a running position.