ACKNOWLEDCEMENTSRun! Jump! Throw! is divided into three main sections,each covering one of the event groups whichmake up the title.The main sections start with a very brief review of the fundamentals of the event group.These include the most important points of basic theory-the common aims,the key biomechanical prin-ciples and an overview of the phase structures -the basic exercises, teaching tips and examples ofgames which help to introduce the skills demanded by the events in the group.The running events sectionalsofeatures a brief overviewoftraining formiddle and longdistance running.The bulk of each section is taken up by visual descriptions of the techniques of the events in the group.These start with an overview of the whole sequence.Then the models are broken down into constituentparts or phases, each of which is presented on the same page as the objectives of the phase and keytechnical characteristicsforthe coachto observeand control.Additionally,textboxes provide some of theprincipal points the coaches should act on, and what they should be helping athletes to achieve. We believe that this format is unique in coaching literature and that coaches of all experience levels will find iteasy toapplythe information in practice.Each technical model is followed immediately by a teaching progression of steps by which a beginner,guided by the coach, can learn the event. Again, in addition to visual information, the objective of eachstepandotherkeypointsaregiven,alongwithTips'toassistpractice.The authors are aware that the phase breakdown and the teaching progressions of some events might becontentious and the IAAF does not mean to imply that those that are presented are the only ones that arecorrect.However,the reasonable and orthodox models that have been selected give coaches valuabletools thatthey can workwith immediately,effectivelyand safely.This,inouropinion,isfarbetterthanleaving them to the time consuming and haphazard task of creating their own models, unguided. If andwhen an experienced coach finds the need to develop a new analysis or teaching steps for an event, wehope that what we have presented here will be seen as a starting point.Finally,the IAAF gratefully welcome any comments which might help to improve future editions of thisbook.These should be directed to the Member Services Department at the IAAF Headquarters, 17 ruePrincesseFlorestine,BP359,MC98007Monaco.ACKNOWLEDGEMENTSThecompletion of thisbook was made easier by the work and assistance of a great many expert col-leagues around the world. In particular, the IAAF would like to acknowledge the valuable leadership andauthorshipof:HaraldMuller(GER),WolfgangRitzdorf（GER),PeterThompson(GBR),CharlesGozzoli(FRA).Additionally,acknowledgement ismade,inalphabeticalorderandnot inorderofcontribution,ofthefollow-ing individuals:Jim Alford （GBR),Oscar Gadea（URU),Bill Glad (USA),Sergio Guarda (CHI),Herbert Hopf (GER),GuenterLange(GER),ElioLocatelli (ITA),VictorLopez(PUR),ElHebilAbdelMalek（MAR),FletcherMcEwen(AUS),BrianMondschein(USA),RalphMouchbahani（GER),RotimiObajimi（NIG),TaharRighi(ALG),JoelSevere(MRI),DebbieStrange(NZL),JohnVelzian(KEN),JorgeVieira(POR),BjornWangemann (GER).跑！跳！投！国际田联田径运动教学官方正式指导书RUN! JUMP! THROW!TheOfficial IAAFGuide to TeachingAthletics
国际国径协会联合会INTERNATIONAL ASSOCIATION OF ATHLETICS FEDERATIONSIAAFATHLETICSOIAAF跑！RUN!国际田联教练员培训和认证系统IAAFCoachesEducationandCertificationSystem
跑的基础跑FUNDAMENTALS OF RUNNINGRUNS跑！跳！投！国际田联田径运动教学官方正式指导书RUN! JUMP! THROW! The Oficial IAAF Guide to Teaching Athletics
跑跑的基础RUNS7FUNDAMENTALS OE RUNNING跑的基础FUNDAMIENTALSOFRUNNING1、介绍1..INTRODUCTION跑的项目有时被描述成非技术性的，主要是因为把跑与撑竿跳高或掷链球相比较时，跑是显得相对简单的自然活动。然而，任何跑的项目都并不简单。跑的比赛距离决定了速度和耐力的相对重要性，短跑中的踞式起跑、接力跑中的传接棒、跨栏跑和障碍跑中栏架的存在，都使运动员必须做好准备来达到这些技术要求。The running events are sometimes described as non-technical, mainly because running is a natural activity which appearsrelativelysimplewhencomparedtothePoleVaultortheHammerThrow.However,thereisnothingsimpleaboutanyoftherunning events. The relative emphasis of speed and endurance dictated by the distance of the race, the crouch start in thesprints,theexchangesintherelaysandthepresenceofbarriersinthehurdlingandsteeplechaseracesall maketechnicademandsforwhichathletesmustbeprepared.注：出于本书的目的，把竞走与跑的项目内容编辑在一起。当然，竞走的规则和技术有很大不同，对于这些差异的详细说明请见竞走部分Note:Forthe purpose of this book,Race Walking has been grouped together with the running events.The rules and technique of Race Walking are, of course, very different and a detailed explanation of these differences is given in the RaceWalkingsection目的所有跑的项目的基本目的，是在比赛过程中达到最大的平均跑速。为了在短跑项目中达到这个目的，运动员必须集中注意力于达到和保持最大速度。在跨栏跑项目中，中心任务是相同的，还加上了跨越栏架的要求。在更长距离的项目中，其要点是需要做到最佳的体力分配。AimsThefundamental goal in all running events is tomaximise average running speedoverthe course oftherace.Toachievethisaim inthe sprint events theathlete must focus on reaching and maintaining maximum velocity.Inthehurdle events thefocusis the same with the added requirementof clearing the hurdles.In the longer events optimising the distribution of effort is ofprimaryimportance生物力学因素运动员跑进速度取决于步长和步频。适宜的步长在很大程度上取决于运动员的体能特征，以及他或她在每一步所产生的力。这个力受到运动员力量、力量功率和灵活性的影响。适宜的步长取决于运动员跑的力学结构、技术和协调性。专项耐力和战术对于比赛的全程速度也是重要的，当然，从短跑到超长距离跑，它们的重要程度有所不同。BiomechanicalAspectsAn athlete's running velocity is determined by stride length and stride frequency.Optimal stride length is largely determinedby the physical characteristics of the athlete and by theforce he or she exerts on each stride.This force is influenced by theathlete's strength,powerandmobility.Optimalstridefrequencyisdependentontheathlete'srunningmechanics,techniqueandcoordinationSpecific endurance and tactics are, of course, important to the overall speed of a race, though from the sprints to theultra-distances the degree of importance varies.动作结构跑的每一步由一个支撑阶段和一个腾空阶段组成。支撑腿又可以分为前支撑阶段和后阶段，摆动腿又可以分为前摆阶段和折叠阶段。支撑阶段的两个部分极其重要。在前支撑阶段，实际上运动员身体向前的运动出现了减速。必须通过（a）脚掌积极落地和（b）脚的“扒地"动作，把它降低到最小程度，特别是在短跑中。在这个阶段中，屈腿吸收脚落地时产生的冲击即人们认为的缓冲过程后瞪阶段是一步中唯一为身体加速的部分。运动员的目的是在最短的时间内向地面发挥出最大的力量。这个力量通过腿部肌肉的收缩，以及在暨伸过程中释放肌肉和肌腱中储存的能量而产生。为了达到每一步获得最大加速度的目的，踝、膝和髋关节必须充分伸展，并结合摆动腿和双臂的积极摆动。MovementStructureEach running stride comprises a support phaseand a flight phase.These can be broken down into front support and drivephases for the support legand frontswinging and recoveryphases for the free leg.The two parts of the supportphaseare of critical importance.Inthefront supportphasethere is actuallya decelerationof theforwardmotion of theathlete's body.This mustbeminimised by(a)an active landing ontheball ofthefootand(b)a'pawing'action of the foot,particularly in sprinting.During this phase energy is stored in the muscles as the leg bends toabsorbtheshockoflanding-aprocessknownasamortisationThe drive phase is the only part of the stride that accelerates the body.The athlete's aim is to direct the greatest amount offorce intothegroundintheshortestpossibletime.Thisforceiscreatedbycontractionsofthelegmusclesandthereleaseofthe stored energy in the muscles and tendons as the leg extends.To achieve maximum acceleration from each stride it isessential that there is full extension of the ankle,knee and hip jointsin combination with an active swing of the free leg andthepowerfuldriveofthearms跑！跳！投！国际田联田径运动教学官方正式指导书RUN! JUMP! THROW! TheOficial IAAF Guide to TeachingAthletics
跑的基础跑FUNDAMENTALS OE RUNNINGRUNS32、跑的技术教学2. TEACHING RUNNING TECHNIQUE跑的技术可以通过介绍与所有短跑比赛因素相关的关键技能来进行教学：反应、加速、最大速度和速度保持。由于无法一次训练到所有的因素，所以需要采用针对专门内容的大量练习，Running technique canbe taughtby introducingthekey skills that arerelatedto theelements ofall sprintraces:reaction,ac-celeration,maximum speed and speed maintenance.As there is no way to train all elements at once,a variety of exercisesand drills focussing on specific aspects are used.教学重点：Points to Emphasise:加强反应能力（采用各种起跑信号和起跑姿势，如仰卧、坐立和站立）。Improvingreaction (usingvarious starting signals andstartingpositions,suchas lying,sitting,standing)提高步频（采用高腿，以及缩短摆动腿摆动半径的练习）。Increasing stridefrequency (byworking ona highkneeaction and shortening the pendulum of thefree leg).获得最佳步长（瞪伸支撑腿的练习）。Optimisingstridelength (byworking ontheextensionof.thesupport leg)其它针对下列因素的联系：Additionalexercisesanddrillsfocusingon:-任何时间练习动作中要求踝关节背屈、“脚尖提起”-a dorsiflexed,“toe up'ankle atall times-双脚积极的"扒地"动作-the active,'clawing'action of the feet一全身伸展=full bodyextension一有力，但放松的臂部动作-powerful but relaxedarmaction.大量包括跑和跨栏动作的游戏。OA wide variety of games involving running and hurdling练习要点：Points to Remember:采用大量练习。Use a variety of exercises and drills采用各种距离的全力跑。Maximum effortsprints overvariousdistances从不在疲劳的状态下进行最大速度练习。Neverwork onmaximumspeedwhen fatigued绝大部分（如果不是全部）的脚落地动作采用脚掌。Most, if notall,of thefoot contactwill be on theforefoot.注：年轻运动员的力量和耐力能力还没有得到充分发展。因此，必须谨慎确定练习和负荷水平，针对满足他们个人能力和具体需要来进行安排。Note:The strengthandendurance capacities of youngstersarenot fullydeveloped.Therefore,exercises andload levels mustbe carefully considered and settomeet the ability and requirements of the individual.3、技能和体能练习3.SKILLANDCONDITIONINGEXERCISES尤其对于短跑运动员来说，基本练习和专门练习应该是几乎每次训练课中的组成部分。它们是应该在一般性准备活动之后进行的积极运动性练习，大约需要10分钟。在一次训练课中采用的所有不同练习的总重复量应该为15-30次。Basic exercises and drills shouldbepart of almost every training session,particularlyforsprinters.Theyshould be carried outafterthegeneral warm-upandactivemobilisation exercisesand should requireabout10minutes.The combined fotal of repe-titionsforallthedifferentexercisesusedinasessionshouldbe15-30.跑！跳！投！国际田联田径运动教学官方正式指导书RUN! JUMP! THROW! The Official IAAF Guide to Teaching Athletics