Teknik Lari Jarak Pendek // Pembelajaran PJOK

Summary

This instructional video focuses on short-distance running techniques, broken down into three key components: the start, running, and finish. It begins with the crouching start, where the runner carefully positions their feet for optimal stability. Next, the running technique emphasizes a slight forward body lean, continuous arm swings, and long strides for speed. Finally, the finish technique encourages runners to maintain speed and thrust their body forward as they cross the finish line. Each technique is designed to enhance efficiency and performance in sprinting.

Takeaways

• 😀 The video covers a tutorial on sprinting techniques, focusing on the start, running technique, and finish.
• 😀 For the start technique, the sprinter begins in a crouched position, with precise foot placement behind the start line.
• 😀 The position of the feet and the spacing between them should be adjusted based on the sprinter's comfort and leg length.
• 😀 Before the race begins, the athlete should position their feet properly and place their hands behind the starting line in a V-shape.
• 😀 The athlete must remain still and not move until the starting signal is given. At the 'ready' signal, they should lift their hips and maintain proper posture.
• 😀 The body should be angled forward during running to maintain speed and efficiency.
• 😀 The arms should swing continuously in coordination with the legs for efficient movement.
• 😀 The sprinter should focus on long, fast strides to maintain speed throughout the race.
• 😀 When approaching the finish line, the sprinter should push their body forward to cross it faster if competitors are neck-and-neck.
• 😀 A well-executed finish technique, including leaning forward, can give an advantage when runners are equally fast.
• 😀 The video provides a visual demonstration, with music to accompany the techniques discussed.

Q & A

What are the three main techniques in short-distance running?

The three main techniques in short-distance running are the start technique, running technique, and finish technique.

How is the starting position for a crouch start measured?

For the crouch start, one foot is placed 1.5 foot lengths behind the start line, with a mark made for the left foot to slightly shift for proper foot placement. Then, two and a half foot lengths are marked for the right foot, adjusted based on leg length or personal comfort.

What should an athlete do when the 'ready' command is given during the start?

When the 'ready' command is given, the athlete should position their feet according to the previously measured marks, with their left foot at the front and right foot at the back. The hands should be placed behind the start line in a V-shape, and the body should be in a crouched position with the eyes directed down.

How should an athlete position their body when in the 'set' position before the start?

In the 'set' position, the athlete's hips should be raised with the body weight supported by the arms. The torso should be aligned with the arms, and the hands should form a V-shape. The athlete should look down with the body forming a 120° angle.

What is the proper action when the 'go' command is given during the start?

When the 'go' command is given, the athlete should immediately push off the ground and start running, maintaining the posture and technique established during the crouch start.

What is the correct body posture during the running phase?

During the running phase, the body should be slightly leaning forward, and the arms should swing back and forth in coordination with the legs. The athlete should take long, quick strides while keeping their eyes focused ahead.

How can an athlete ensure they cross the finish line first?

To cross the finish line first, the athlete must maintain their speed and push their body forward as they approach the line, especially if they are competing with another runner of equal speed. A strong finish technique, which involves leaning the body forward, is crucial.

What should an athlete do as they approach the finish line?

As the athlete nears the finish line, they should continue to increase their speed and lean their body forward to reach the line first. This is important even when both runners are running at similar speeds.

Why is the 'finish' technique crucial in a race?

The finish technique is crucial because it allows the athlete to maximize their speed and body positioning in the final moments of the race. A good finish, involving leaning forward, can help an athlete win even if the runners are closely matched in speed.

What role does the athlete’s mental focus play during the race?

Mental focus is essential for maintaining technique, speed, and determination throughout the race, particularly in ensuring that the athlete stays disciplined in executing the start, running, and finish techniques.