MATERI PJOK ATLETIK LARI JARAK MENENGAH #PJOK #pendidikanjasmani #PE #physicalducation #olah

Summary

This video focuses on the techniques and training methods for middle-distance running, covering events like the 800m, 1500m, and 3000m. It highlights essential aspects such as the start technique, including the two main commands ('on your mark' and 'set'), running posture, and finishing strategies. The emphasis is on maintaining an economical stride and proper coordination to optimize performance. It also touches on training methods like fartlek and interval training to improve speed and endurance. The goal is to help athletes improve both speed and stamina while conserving energy during the race.

Takeaways

• 😀 Lari jarak menengah includes events such as 800m, 1500m, and 3000m.
• 😀 The primary goal of middle-distance running is to run faster for longer durations.
• 😀 There are two types of start commands: 'On your mark' and a gunshot sound signaling the start.
• 😀 The technique for middle-distance running resembles sprinting, but the movements are more economical as the race length increases.
• 😀 Economical running includes lower knee lifts and less forceful arm movements.
• 😀 Finishing technique involves maintaining speed until crossing the finish line without reducing pace.
• 😀 Successful middle-distance running depends on energy efficiency and coordination.
• 😀 Key characteristics of middle-distance running include an optimal balance between stride length and step frequency.
• 😀 Step frequency refers to the number of steps taken per minute, which is crucial in middle-distance races.
• 😀 The fartlek training method involves running with varying speeds on a track to improve endurance and speed.
• 😀 Interval training, with 400m sprints followed by 4-5 minutes of recovery, is another effective training method for middle-distance runners.

Q & A

What is middle-distance running in athletics?

Middle-distance running is a category of athletics that includes races such as the 800m, 1500m, and 3000m. The goal is to run at a pace that is faster and sustained over a longer distance than sprinting.

What is the primary objective of middle-distance running?

The primary objective of middle-distance running is to run faster while maintaining endurance, combining both speed and stamina to perform effectively over the set distances.

What are the two types of starting signals in middle-distance races?

In middle-distance races, there are two types of starting signals: 'On your mark' and the sound of a pistol shot.

How should a runner execute the start in a middle-distance race?

The runner should be ready when the 'on your mark' signal is given, and then wait for the sound of the pistol shot, which indicates the start of the race.

What are the key characteristics of running technique in middle-distance races?

The running technique in middle-distance races should be economical, meaning that the runner should keep their knee lift lower and avoid exerting too much force with their arms. This helps to conserve energy over the course of the race.

How does the technique differ between sprinting and middle-distance running?

In sprinting, the runner’s movements are more intense, with higher knee lifts and stronger arm actions. In middle-distance running, the movements are adjusted to be more economical to preserve energy over the longer distance.

What is the key focus during the finishing phase of a middle-distance race?

During the finish, the runner should continue running at full speed without reducing their pace until they cross the finish line. This ensures they maintain their momentum for the final push.

What does 'economical movement' refer to in middle-distance running?

Economical movement refers to the efficient use of energy, where the runner avoids unnecessary force and maximizes the effectiveness of each stride. This includes maintaining a good balance between stride length and frequency to conserve energy.

How is stride frequency important in middle-distance running?

Stride frequency, or the number of steps taken per minute, is important because it needs to be balanced with stride length. A higher stride frequency helps maintain speed without tiring too quickly, while an appropriate stride length maximizes efficiency.

What is the Fartlek training method and how is it used for middle-distance running?

Fartlek is a type of training that involves running at varying speeds and intensities. For middle-distance runners, it helps build endurance and speed by alternating between fast bursts and slower recovery periods.