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Teet Meerits
Tartu 2013
 110 meetrit
 10 tõket
 13.72
 9.14
2
 A. Merritt 185/75 C. Jackson 181/75
 D. Robles 192/80 G. Sedoc 179/75
 Liu Xiang 189/85
3
 Kiirus
 Võimsus
 Koordinatsioon
4
Joonis 1. Tõkkeületus, Li jt. (2011).
5
Joonis 2. Keha raskuskeskme dünaamika tõkke ületamisel
(Coh, 2003).
6
 Reaktsioon
 Keskendumine
 Füüsiline valmisolek
 Toitumine
 Taastumine
7
 Eesmärgid
• Tiitlivõistlused
• Teemant liiga
• Sisehooaeg
• Välishooaeg
• Jne. Arengu suunad
Periodiseerimine
8
September-oktoober – aeroobne ja kiiruslik
vastupidavus, tehnika
 6x200m (30-31sek, paus 30 sek., fartlek)
 Ringtreening
 Tõketest ülekõndimised
 Tehnika analüüs ja korrigeerimine
 Kross
9
November-detsember –
jõuarendamine, anaeroobne, jõuvastupidavus
 2x3x150m (kiire ja lõtv, taastumine 1-6min)
 Ringtreening
 Kangitreeningud
 tehnika –madalat tõkked, rütm, vastupidavus
10
Jaanuar-veebruar- kiiruslik
vastupidavus, jõuvastupidavus, tehnika
 Pikad lõigud, mäkkejooksud, kross
 Ületõkete kõndimine 3x8
tõket, hoojalg, tõukejalg eraldi
11
Märts- aprill-
tõkkevastupidavus, kiirus, jõuvastupidavus, t
ehnika
 Madalad tõkked 10-12 tõket
 Lühikesed lõigud maksimaalse kiirusega +
hüpped
 Mäkkejooksud, sprint 30-50m, paus 30
sekundit
 Madalstardist esimene tõke
12
Mai-juuni- kiirus, kiirusvastupidavus,
jõuvastupidavus, jõud, tehnika
 3x3x90m- 75%-100% paus 125-250m
jalutamist.
 2x5tõket, 2x4tõket pakkudest, täielik
taastumine
 100-200m sprint
13
Juuli-august- VÕISTLUSED
 Lühikesed intensiivsed treeningud
 Täielik taastumine
 Võistlemine
14
 Individuaalne
 Anaeroobne võimekus (RAST, Wingate)
 Jõud
 Kiirus
 Võimsus
 Tehnika analüüs
15
 Adamczyk, JG. 2011. THE ESTIMATION OF THE RAST TEST USEFULNESS IN MONITORING THE
ANAEROBIC CAPACITY OF SPRINTERS IN ATHLETICS The usefulness of the RAST test in athletics.
Pol.j. Sport turism,18;214-218.
 Bompa, TO., Haff, GG. 2009. Theory and Methology of training, Fifth edition. Human Kinetics.
 Coh, M. 2003. Biomechanical analysis of Colin Jackson's hurdle clearance technique. New
Studies in Athletics. 1; 37-45
 Iskra, J. 1995. The most effective technical training for the 110 metres hurdles. NSA by
IAAF, 10:3. Lk. 51-55.
 Iskra, J., Coh, M. 2012. BIOMECHANICAL STUDIES OF 110 M HURDLE CLEARANCE TECHNIQUE.
Sport Science 5; 1; 10‐14.
 Iskra, J., Walaszcyk, A. 2007. Somatic Build Type and 110-m Male Hurdler Training Specificity.
Medsportpress,13;1; 117-120.
 IAAF, 2005. IAAF Competition rules 2004-2005. Third edition.
 Li, X., Zhou, J., Li, N., Wang, J. 2011. COMPARATIVE BIOMECHANICS ANALYSIS OF HURDLE
CLEARANCE TECHNIQUES. Portuguese Journal of Sport Sciences. 11 (2), 307-309.
 McNichols, J. 2008. TRAINING FOR THE 110 METER HURDLES THE PERSPECTIVE OF AN ELITE
ATHLETE. USATF SuperClinic.
 Pilianidis, T., Kasabalis, A., Mantzouranis, A., Mavvidis, A. 2012. START REACTION TIME AND
PERFORMANCE AT THE SPRINT EVENTS IN THE OLYMPIC GAMES. Kinesiology, 44, 67-72.
 Warden, P. 1988. Planning Training for the Sprints and Hurdles. Track Coach. 105: lk. 3352 -
3354.
16
 http://www.washingtonpost.com/blogs/london-2012-
olympics/?attachment_id=10045
 http://www.abc.net.au/news/2012-07-05/year-in-
review---sport/3976560
 http://news.bbc.co.uk/sport2/hi/athletics/photo_galleries
/2855611.stm
 http://www.demotix.com/news/1420824/istaf-berlin-
2012-110m-hurdles-men
 http://news.xinhuanet.com/english/china/2012-
08/07/c_131767895.htm
 http://www.guardian.co.uk/sport/london-2012-olympics-
blog/2012/aug/09/olympics-2012-pictures
 http://www.nbcnews.com/id/39155763/ns/technology_a
nd_science-innovation/t/eight-hurdles-track-green-
energy-future/
17
Tänan kuulamast!

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110m tõkkesprint

  • 2.  110 meetrit  10 tõket  13.72  9.14 2
  • 3.  A. Merritt 185/75 C. Jackson 181/75  D. Robles 192/80 G. Sedoc 179/75  Liu Xiang 189/85 3
  • 4.  Kiirus  Võimsus  Koordinatsioon 4
  • 5. Joonis 1. Tõkkeületus, Li jt. (2011). 5
  • 6. Joonis 2. Keha raskuskeskme dünaamika tõkke ületamisel (Coh, 2003). 6
  • 7.  Reaktsioon  Keskendumine  Füüsiline valmisolek  Toitumine  Taastumine 7
  • 8.  Eesmärgid • Tiitlivõistlused • Teemant liiga • Sisehooaeg • Välishooaeg • Jne. Arengu suunad Periodiseerimine 8
  • 9. September-oktoober – aeroobne ja kiiruslik vastupidavus, tehnika  6x200m (30-31sek, paus 30 sek., fartlek)  Ringtreening  Tõketest ülekõndimised  Tehnika analüüs ja korrigeerimine  Kross 9
  • 10. November-detsember – jõuarendamine, anaeroobne, jõuvastupidavus  2x3x150m (kiire ja lõtv, taastumine 1-6min)  Ringtreening  Kangitreeningud  tehnika –madalat tõkked, rütm, vastupidavus 10
  • 11. Jaanuar-veebruar- kiiruslik vastupidavus, jõuvastupidavus, tehnika  Pikad lõigud, mäkkejooksud, kross  Ületõkete kõndimine 3x8 tõket, hoojalg, tõukejalg eraldi 11
  • 12. Märts- aprill- tõkkevastupidavus, kiirus, jõuvastupidavus, t ehnika  Madalad tõkked 10-12 tõket  Lühikesed lõigud maksimaalse kiirusega + hüpped  Mäkkejooksud, sprint 30-50m, paus 30 sekundit  Madalstardist esimene tõke 12
  • 13. Mai-juuni- kiirus, kiirusvastupidavus, jõuvastupidavus, jõud, tehnika  3x3x90m- 75%-100% paus 125-250m jalutamist.  2x5tõket, 2x4tõket pakkudest, täielik taastumine  100-200m sprint 13
  • 14. Juuli-august- VÕISTLUSED  Lühikesed intensiivsed treeningud  Täielik taastumine  Võistlemine 14
  • 15.  Individuaalne  Anaeroobne võimekus (RAST, Wingate)  Jõud  Kiirus  Võimsus  Tehnika analüüs 15
  • 16.  Adamczyk, JG. 2011. THE ESTIMATION OF THE RAST TEST USEFULNESS IN MONITORING THE ANAEROBIC CAPACITY OF SPRINTERS IN ATHLETICS The usefulness of the RAST test in athletics. Pol.j. Sport turism,18;214-218.  Bompa, TO., Haff, GG. 2009. Theory and Methology of training, Fifth edition. Human Kinetics.  Coh, M. 2003. Biomechanical analysis of Colin Jackson's hurdle clearance technique. New Studies in Athletics. 1; 37-45  Iskra, J. 1995. The most effective technical training for the 110 metres hurdles. NSA by IAAF, 10:3. Lk. 51-55.  Iskra, J., Coh, M. 2012. BIOMECHANICAL STUDIES OF 110 M HURDLE CLEARANCE TECHNIQUE. Sport Science 5; 1; 10‐14.  Iskra, J., Walaszcyk, A. 2007. Somatic Build Type and 110-m Male Hurdler Training Specificity. Medsportpress,13;1; 117-120.  IAAF, 2005. IAAF Competition rules 2004-2005. Third edition.  Li, X., Zhou, J., Li, N., Wang, J. 2011. COMPARATIVE BIOMECHANICS ANALYSIS OF HURDLE CLEARANCE TECHNIQUES. Portuguese Journal of Sport Sciences. 11 (2), 307-309.  McNichols, J. 2008. TRAINING FOR THE 110 METER HURDLES THE PERSPECTIVE OF AN ELITE ATHLETE. USATF SuperClinic.  Pilianidis, T., Kasabalis, A., Mantzouranis, A., Mavvidis, A. 2012. START REACTION TIME AND PERFORMANCE AT THE SPRINT EVENTS IN THE OLYMPIC GAMES. Kinesiology, 44, 67-72.  Warden, P. 1988. Planning Training for the Sprints and Hurdles. Track Coach. 105: lk. 3352 - 3354. 16
  • 17.  http://www.washingtonpost.com/blogs/london-2012- olympics/?attachment_id=10045  http://www.abc.net.au/news/2012-07-05/year-in- review---sport/3976560  http://news.bbc.co.uk/sport2/hi/athletics/photo_galleries /2855611.stm  http://www.demotix.com/news/1420824/istaf-berlin- 2012-110m-hurdles-men  http://news.xinhuanet.com/english/china/2012- 08/07/c_131767895.htm  http://www.guardian.co.uk/sport/london-2012-olympics- blog/2012/aug/09/olympics-2012-pictures  http://www.nbcnews.com/id/39155763/ns/technology_a nd_science-innovation/t/eight-hurdles-track-green- energy-future/ 17