Teknik start
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Dokumen tersebut memberikan penjelasan tentang teknik start jongkok untuk atletik sprint, mulai dari penempatan blok start, posisi "bersedia", "siap", fase dorongan, dan lari percepatan. Dilanjutkan dengan beberapa latihan untuk mempelajari dan memperbaiki teknik start.
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Teknik start
- 1. PENATARAN PELATIH ATLETIK LEVEL III MADYA TEKNIK START
- 2. TEKNIK START
- 3. Phase Deskripsi Start Jongkok dibagi dalam empat phase : Posisi BERSEDIA Posisi SIAAAP Gerakan dorongan (drive) Lari percepatan / akselerasi
- 4. Dalam posisi Bersedia si pelari sprinter telah siap di start blok dan mengambill sikap/posisi awal. Dalam posisi Siaaap si pelari sprinter telah bergerak ke suatu posisi start yang optimal. Dalam tahap dorongan , si pelari sprinter meninggalkan start-blok dan melakukan / membuat langkah pertama lari. Dalam phase lari percepatan, sprinter menambah kecepatan lari dan membuat / melakukan transisi kegerakan berlari
- 5. Penempatan Start-Blok dan Pangaturan
- 6. Tujuan : untuk memasang/menempatkan start- blok dengan disesuaikan terhadap ukuran perawakan dan kemampuan si pelari sprint Sifat Sifat Teknis : Blok depan ditempatkan 1,5 panjang kaki di belakang garis start. Blok belakang dipasang 1,5 panjang kaki di belakang blok depan. Blok depan biasanya dipasang lebih datar. Blok belakang biasanya dipasang lebih curam
- 8. Tujuan : mengambil sikap start posisi-awal yang layak Sifat Sifat Teknis : Kedua kaki dalam keadaan menyentuh tanah . Lutut kaki belakang terletak ditanah. Kedua tangan diletakkan di tanah, terpisah selebar bahu lebih sedikit, jari-jari tangan dilengkungkan. Kepala dalam keadaan datar dengan punggung, sedang mata menatap lurus ke bawah.
- 10. Tujuan : untuk bergerak masuk ke posisi start yang optimal dan dipertahankan Sifat Sifat Teknis : Lutut-lutut ditekan ke belakang. Lutut kaki-depan ada dalam posisi membentuk sudut siku-siku (90属) Lutut kaki-belakang membentuk sudut antara 120 140 derajat. Pinggang sedikit diangkat tinggi dari pada bahu, tubuh sedikit condong ke depan. Bahu sedikit lebih maju ke depan dari ke dua tangan.
- 11. Phase Dorong / Drive
- 12. Tujuan : untuk meninggalkan start-blok dan untuk mempersispkan pembuatan langkah lari pertama Badan diluruskan dan diangkat pada saat kedua kaki menekan keras pada start-blok. Kedua tangan diangkat dari tanah bersamaan untuk kemudian diayun bergantian. Kaki belakang mendorong kuat / singkat, dorongan kaki depan sedikit tidak kuat / keras namun lebih lama. Kaki belakang diayun ke depan dengan cepat sedangkan badan condong ke depan. Lutut dan pinggang keduanya diluruskan penuh pada saat akhir dorongan .
- 14. Tujuan : untuk menambah kecepatan dan membuat gerakan transisi yang efisien ke gerakan lari Sifat Sifat Teknis : Kaki depan ditempatkan dengan cepat pada telapak kaki untuk membuat langkah pertama. Condong badan ke depan dipertahankan. Tungkai-tungkai bawah dipertahankan selalu paralel dengan tanah saat pemulihan (recovery). Panjang langkah dan frekuensi gerak langkah meningkat dengan setiap langkah. Badan ditegakkan dari sedikit setelah jarak 20 30 m
- 15. Latihan pertama : Start, dari Posisi yang Berbeda-beda
- 16. Tujuan : untuk meningkatkan konsentrasi & akselerasi Atas suatu tanda bergerak ke posisi-lari dan melakukan lari percepatan (akselerasi) Dapat dilakukan secara individu atau berpasangan (satu atlet mengejar atlet lain).
- 17. Latihan kedua : Start berdiri dengan suatu Tanda
- 18. Tujuan : untuk mengembangkan konsentrasi & reaksi Gunakan suatu variasi tanda-tanda start : bisa lewat pendegaran (audible), lewat pandangan (visual) dan bisa lewat sentuhan/rabaan (tractile)
- 19. Latihan ketiga : Start berdiri dengan Variasi
- 20. Tujuan : melatih mengangkat badan dan lari akselerasi Start menjatuh tanpa aba aba (1) Start berdiri dari suatu posisi badan condong ke depan (2) Start berdiri dari berdiri atas 3 @ 4 titik (3)
- 21. Latihan keempat : Posisi Bersediaaa
- 22. Tujuan : untuk memperkenalkan posisi bersediaa Tempatkan dan pasang start-blok. Jelaskan dan demontrasikan unsur-unsur kunci dari posisi awal. Latihan dengan dikoreksi oleh pelatih atau mitra latih. Tujuan : untuk memperkenalkan posisi bersediaa .
- 23. Latihan kelima : Posisi Siaaap
- 24. Tujuan : Mengenalkan posisi Siaaap pada start Jelaskan & tunjukan posisi Siaaap pada start itu. Latihan perobahan antara posisi Besediaaa dan Siaaap tanpa melakukan lari (start). Koreksi oleh Pelatih atau mitra latih. Tujuan : Mengenalkan posisi Siaaap pada start.
- 25. Latihan keenam : Urutan Gerak Keseluruhan
- 26. Tujuan : untuk merangkaikan phase-phase sebagai suatu urutan gerak keseluruhan (penuh) Lakukan start & lari sprint 10-30 m dengan aba- aba dan tanpa . Gunakan lintasan yang berbeda-beda, lurus,tikungan, dengan dan tanpa lawan lari. Atur variasi lama waktu antara siaaap dan tembakan pistol.