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.

Outlines

00:00

🏃‍♂️ Short Distance Running Techniques

This paragraph introduces the concept of short distance running, which involves running at full speed over distances of 100m, 200m, and 400m. It emphasizes the importance of energy management according to the distance and introduces the four phases of sprinting: the start motion analysis, including the 'WANT' and 'READY' positions, and the push or drive phase. The technical characteristics of each phase are described, such as the placement of the blocks, body positioning, and the mechanics of the push off the blocks.

05:03

🚀 Sprinting Mechanics and Finish Line Strategy

The second paragraph delves into the motion analysis of sprinting, detailing the three phases of the run: the front support and drive phase, the flying phase, and the footstep movement. Key technical properties for each phase are highlighted, such as landing on the soles, minimizing knee bend, and maintaining an active arm swing. Additionally, the paragraph discusses the critical motion analysis for entering the finish line, stressing the importance of body positioning and timing to avoid losing precious seconds at the end of the race.

Keywords

💡Short distance running

Short distance running refers to the sport of running at full speed over a relatively short distance, typically 100 meters, 200 meters, or 400 meters. It is a key theme of the video as it discusses the technical aspects and skills required for this type of running. The script mentions that the difference between these distances lies in energy management, with longer distances requiring more energy.

💡Energy savings

Energy savings in the context of the video refers to the strategic use of an athlete's energy during a race to ensure they can maintain speed and performance throughout the entire distance. It is related to the main theme as it differentiates how runners pace themselves based on the race distance, which is a critical skill in short distance running.

💡Start motion analysis

Start motion analysis is the study of the initial movements a runner makes at the start of a race. It is crucial for sprinters as a good start can significantly impact the outcome of a race. The script breaks down the start into phases, detailing the technical characteristics of each, such as the position of the blocks and body positioning.

💡Phase Position 'WANT'

The 'WANT' phase position is the initial stance or starting position a runner takes at the start block. It is a specific term used in the script to describe the setup before the race begins, with technical details provided, such as the placement of the blocks and the runner's body position.

💡Ready position

The ready position is the runner's posture just before the start signal, where they are poised to begin running. It is an important part of the start motion analysis and is characterized by specific technical properties like the positioning of the knees and the body's angle in relation to the ground.

💡Push (drive) phase

The push phase, also known as the drive phase, is the moment when the runner leaves the start block and begins their first steps in the race. It is a critical phase in the start motion analysis, with the script detailing the technical characteristics, such as body straightening and the coordinated movement of the hands and legs.

💡Accelerated running

Accelerated running refers to the phase where a runner increases their speed and transitions into full running motion. The script describes the technical properties of this phase, including the placement of the feet, body lean, and the increase in stride length and frequency.

💡Run motion analysis

Run motion analysis is the examination of the mechanics of running during the race, excluding the start. It is a central theme in the video as it discusses the three phases of running: front support and drive, flying phase, and footsteps movement, each with its own set of technical properties for optimal performance.

💡Front Support and Drive Phase

The front support and drive phase is the first phase of run motion analysis, focusing on the runner's landing and the actions of the support leg. It is essential for maintaining momentum and speed, with the script providing specific technical properties, such as minimal knee bending and vigorous straightening of the waist and joints.

💡Flying Phase

The flying phase is part of the run motion analysis, characterized by the forward and upward movement of the swing leg and the deep bending of the support leg's knee. It is a phase where the runner's arm swing and leg movement work together to maintain speed and prepare for the next step.

💡Footstep movement

Footstep movement is the final phase of run motion analysis, detailing how a runner's foot should land and how the arms should swing in coordination with the legs. The script emphasizes long strides, quick movements, and a naturally leaning body position to maximize efficiency and speed.

💡Entering the Finish Line

Entering the finish line is the final and crucial moment of a race, where a runner's technique can determine their success. The script highlights the importance of pushing the body forward and dropping a shoulder to maintain momentum, which is a critical skill for sprinters aiming to cross the finish line first.

Highlights

Short distance running is running at full speed for the entire distance or until a predetermined point.

Short distance running includes 100m, 200m, and 400m races, with technical similarities but differences in energy conservation strategies based on distance.

The further the distance, the more energy is required for short distance running.

The video will discuss the analysis of short-distance running skills.

Learning short distance running involves stages including start motion analysis.

There are 4 phases in short distance running: Phase Position 'WANT', 'READY', 'PUSH', and 'ACCELERATED RUNNING'.

In the 'WANT' position, the runner takes an initial stance at the start block with specific technical characteristics.

The 'READY' position involves moving to a starting position with certain technical properties like knee and waist positioning.

In the 'PUSH' phase, the runner leaves the start block and takes the first running step with key technical characteristics.

The 'ACCELERATED RUNNING' phase focuses on increasing speed and transitioning to running movement with specific technical properties.

Run motion analysis consists of the Front Support and Drive Phase, Flying Phase, and Footstep Movement Phase.

During the Front Support and Drive Phase, the runner lands on the soles, minimizes knee bend, and straightens the waist, knee joints, and ankles.

In the Flying Phase, the swing leg moves forward and up while the support leg deeply bends the knee during recovery.

Footstep movement involves long strides, quick landing, and arm swings performed alternately with a naturally leaning body position.

Entering the finish line is crucial for success, with techniques like pushing the body forward and dropping a shoulder.

A few seconds delay in entering the finish line can result in a loss.

Transcripts

Halo Sport Lovers

Short distance running is, running at full speed the entire distance that must be covered,

or until a predetermined distance.

Short distance running consists of running 100 m, 200 m and 400 m.

Technically the same, the difference is only in the use of energy savings, because of the difference in the distance that must be traveled.

The further the distance to be traveled, the more energy must be required.

So in this video we will discuss the analysis of short-distance running skills.

But before continuing with the video, don't forget to click like, subscribe and activate the bell sign.

In learning short distance running or sprints, there are several things that must be learned in stages, namely

1. START MOTION ANALYSIS Squat

Running is divided into 4 phases

1) Phase Position “WANT”

In the ready position, the runner is ready at the start block and takes a stance or initial position

, technical characteristics

a. the front block is placed one point five feet behind the starting line

b. rear block is installed one and a half feet long behind the front block

c. front block is usually installed flatter

d. rear block is usually installed steeper

Willing Position

The goal is to take a starting position starting position

technical characteristics

1. Both feet are in contact with the ground

2. Knees of back foot are on the ground

3. Both hands are placed on the ground shoulder width apart with fewer fingers the hands are pinned to the sides and form a V

4. Head is flat with the back with eyes looking straight down

2) Phase Position " READY "

In the ready position the runner has moved to a moving starting position

Technical properties

1. Knees are placed back

2. Knees of the front legs are in a right angle position

3. Knees of the back legs are formed between 120 to 140 degrees

4. Waist is slightly raised above the shoulders, body is slightly leaning forward

5. Shoulders are slightly forward than both hands

3) Movement / Phase push (drive). At the signal "YES" or the sound of a gun

In the push stage the runner leaves the start block and takes the first step of running

Technical characteristics

1. Body is straightened and lifted when both feet press hard on the start block

2. both hands are lifted off the ground simultaneously to then swing alternately

3. The back leg pushes hard or briefly, the front leg push is a little less strong but longer

4. the back leg is swung forward quickly while the body is leaning forward

5. the knees and hips are both fully straightened at the end of the push

4 ) Phase is Accelerated/accelerated running In

Accelerated running phase increase running speed and transition to running movement

Technical properties

1. Forelegs are placed quickly on the soles of the feet to make the first step

2. lean forward maintained

3. limbs the bottom is kept parallel to the ground during recovery

4. Lakah length and stride frequency increase with each step

5. The body is straightened after a distance of 20 to 30 meters

2. RUN MOTION ANALYSIS

This stage consists of 3 phases

1) Front Support and Drive Phase

Technical Properties

1. Landing on the soles of the feet

2. Knee support bending must be minimal when the amortization of the swing leg is accelerated

3. The waist, knee joints and ankles of the support leg must be straightened vigorously during lift

4. The swing leg thigh rises as quickly as possible to a horizontal position

2) Flying Phase

Properties- technical properties

1. The knee of the swing leg moves forward and up (to continue pushing and increase the length of the step)

2. The knee of the support leg is bent deeply in the recovery phase (to achieve a short pendulum)

3. The swing of the arm is active but relaxed

4. Next the support leg move backwards (to minimize impeding motion when touching the ground)

3) Phase Footstep movement

1. Long foot steps and carried out as quickly as possible landing the foot (support) always at the end of the t soles of feet, knees slightly bent

2. Arm swings are performed from back to front alternately with elbows slightly bent

3. Body position is leaning forward naturally,

and muscles around the neck and jaw remain relaxed,

with head and back in line

with when running the mouth is tightly closed, looking ahead at the track

3. Motion Analysis Entering the Finish Line

Entering the finish line is a very important thing to achieve success

A few seconds delay entering the finish line is a loss

1. Pushing the body forward when approaching the finish line

2. Dropping one shoulder forward down while still in a running position