Why do you want to use a squat starting position for sprinting?

First of all, the squatting pose can be used to accumulate energy.

And there are starting blocks to help with the start.

And standing is used in long-distance running events.

It's a bit like compressing a spring, the greater the degree of compression, the longer the force.

When the runner starts in the squatting style, it is equivalent to the body is in a state of contraction to a large extent, and at the start, the first force can make the acceleration of the body obtain a relatively long stroke, which is conducive to the rapid increase of speed.

Generally, this starting position is used for sprinting, because the distance of sprinting is shorter, and its performance is greatly affected by the starting factor, and it is beneficial to achieve good results by reaching the maximum movement speed in the shortest time.

For middle-distance running, especially long-distance running, running on the way, physical distribution, tactics, etc. have a greater impact on the performance, and the runners will not rush forward from the beginning in order to reasonably distribute their physical strength, so the squatting start has little impact on the performance, so the relatively loose standing start is mostly used.

The squatting start includes three movements: "each in position", "preparation" and "running". After hearing the "each in place" command, take a few deep breaths, walk or run to the starting point easily, bend your body, support the ground with both hands, put your strong legs in front, push your feet on the foot board of the starting gear in turn, and kneel on the ground with your back legs; Retract the two hands close to the back edge of the starting line and palm on the ground, the thumbs of both hands are opposite, and the remaining four fingers are close together or slightly separated from the thumbs in a "figure-eight", and the tiger's mouth is forward for elastic support. The distance between the hands is slightly wider than the shoulder, the arms are straight, and the shoulders are slightly moved over the starting line; Keep your head and torso in a straight line, your neck naturally relaxed, your eyes half a meter ahead, and your body weight evenly between your hands, front feet and back knees.

After hearing the "ready" command, the athlete can take a breath and then calmly and smoothly lift the hips, and the center of gravity of the body moves forward at the same time, forming a body position where the hips are higher than the shoulders and the shoulders are above the starting line. At this point, the body weight is mainly supported by the arms and front feet. The angle between the front leg and the leg is about 90 degrees to 100 degrees, and the angle between the back leg and the leg is about 110 degrees to 130 degrees.

The soles of your feet are pressed against the starting gear against the footboard, and you can concentrate on listening to the gunshots and prepare to start.

When you hear the gunshot or the command to "run", quickly push your hands off the ground, bend your elbows and swing back and forth reasonably, and quickly push your legs on the starting gear at the same time. After the back leg is kicked off the starting block, swing forward with the knee lead, and the front leg should quickly and forcefully push the hip, knee and ankle joints to send the body forward and upward. At this point, the angle of the front leg kick back is about 42 to 45 degrees, and the upper body is about 15 to 20 degrees forward on the ground.

High-quality physical education micro-course series "Fast Running - Squatting Start".

Because when squatting starting, 1. When squatting, the back foot is close to the starting device against the foot board, and a lot of force can be pushed to the starting device against the foot board, according to Newton's third circular law, the starting search machine against the foot board also provides a lot of force f to the foot (person), according to f total = m * a can be known, f increases, and the acceleration a increases.

2. Secondly, because the upper body leans forward on the ground at an angle of about 15 degrees to 20 degrees, the air resistance of the body can be reduced. f total = f - ff (air resistance cavity hail), ff decreases, f is constant, then f always increases. It is also possible to increase some acceleration a

Overall, it allows the athlete to reach maximum speed faster.

In running races, the squat pose is a commonly used running position in the race, which can effectively improve the speed of the start. So what are the essentials of the squatting starting movement? Let me teach you about it.

First, squat down with your left knee on the ground and your right knee facing forward, if you have a starting block, you can step on the starting block with both feet, use the soles of your feet as support, look up, and look straight ahead. Wait for the backup password.

When the prep command is given, naturally take a deep breath and hold it in the abdominal cavity, while the back support leg is slightly raised, the hips are at shoulder level or slightly higher than the shoulder, but the back leg should be bent.

When the starting command is remembered, the hands supporting the body reason to the ground, and then swing the force backwards sharply, giving the body more forward tendency. The body should be ejected from the head position at a forward angle of 45 degrees, and the strength of the whole body should be the process from the calves to the hips and then along the upper body to the shoulders.

After completing the above actions, the regression action is basically completed. The next step is the upper body movement, in the initial stage, the head does not need to be in a hurry, you should concentrate more on the legs, and then adjust the head and line of sight in the 2 or 3 steps behind.

The first five steps of the start are the kicking phase, which relies on the reverse force of the ground to make the body gain more acceleration. Therefore, with every step during this period, the toes of the feet are exactly off the ground, no more than ten centimeters away from the ground, and all the strength is used to push the ground. These movements are mandatory before seven or eight steps, and you can change the pace of your steps according to your running skills.

1. The first bright disadvantage is the first, squatting start, and the leg that feels that he has strength is placed behind. If the strength of the legs is the same, there is no rule on how to be comfortable and how to do it.

2. The length of the forefoot should be one and a half from the starting line, which can be measured with your own foot.

3. Position of the hind foot: The toe of the hind foot is placed on the parallel line of the heel, and the two feet are parallel, as shown in the figure above.

4. Support your hands on the ground, and keep close to the starting button to run the line carefully.

5. After the above actions are over, the head will naturally droop and wait for the order.

6. When the referee shouts to prepare, naturally take a deep breath and hold it in the abdominal cavity, and at the same time lift the buttocks, slightly higher than the shoulders, and don't use too much force. At this time, the muscles of the legs are in a tense state. Note:

The head is still hanging down, remember not to raise the head, otherwise it will affect the balance, and the natural forward trend of the body will suddenly stop.