跑踏踞式起跑-技术RUNS29CROLCHSTRART-TechnigueKRRRTAY加速“各就位”“预备”后ACCELERATIONDRIVE"ONYOUR“SET"MARKS"后阶段DRIVE PHASE教练员应该：COACHES SHOULD:观察对枪声作出反应的速度和完整技术动作。Observethespeedofreactiontogunandthe sequenceof movement.?观察速度情况，以及膝关节和懒关节的伸展Observethespeedandextensionoftheknee and hip joints.P确认运动员以最佳状态离起跑器。Ensurethattheathleteoptimisesthedriefromtheblocks观察双辞快速进入与双腿协调和平衔的动作。目的ObservethatarmsmovequicklyintoacoObjectiveordinated balancetothelegs.离开起跑器和准备第一步。To leavetheblocksandtoprepareforthefirststride.帮助运动员做到：HELPATHLETES TO:技术特征?通过适宜的练习，发展对枪声作出快速反Technical characteristics应的能力。?双脚用力向后压起跑器时伸直和提起躯于DevelopquickreactionstothegunthroughTrunk straightens and lifts as bothfeet press hard againstthe blocks.appropriatepractices.双手同时离开地面，然后交替摆动。OHands lift fromthegroundtogetherthen swingalternately.随枪声跑出。后面一条腿的殿地有力而短促，前面一条腿的蹈地用力稍弱但时间较长。福Goonthe‘B'of'BANG.Pushoftherearleg ishard/short,thefrontleg'spushisa little lesshard发展有力和爆发式地殿离起跑器的能力。but longer.Developthepowertomoveforcefullyand在身体前倾姿势下，后面一条腿迅速前摆。福explosivelyfromtheblocksRearlegmovesforwardsrapidlywhilethebody leansforwards.快速提拉后面一条腿向前摆后过程中伸展膝和髋。Pull theback leg throughquicklyKnee and hip are extended during the drive.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 IAAFGuideto Teaching Athletics
跑踞式起跑-技术30RUNSCROUCHSTRART-TechniqueRAL“各就位”后瞪加速“预备”ACCELERATION"ONYOUR"SETDRIVEMARKS""加速阶段ACCELERATIONPHASE教练员应该：COACHES SHOULD:观察四肢动作、躯干和头的姿势。Observethe action of the limbs andposition of the trunk and head.观察步长和步频的增加。Observetheincreaseinstridelengthand frequency确认运动员连贯过渡到短跑动作。Ensurethattheathiete'stransitionintothe sprinting action is smooth.目的Objective提高速度，做出有效的向短跑动作的过渡。Toincrease velocity and tomake an efficient transition tothe sprinting action.帮助运动员做到：HELPATHLETES TO:加速过程头与身体自然地在一条技术特征线上，不要听到枪声后突然向上看。Technical characteristicsAcelerate with head in natural align-前面的脚快速用脚掌落地完成第一步。9Frontfoot is placedquicklyontotheball of thefootforthe first stridementandnotsuddenlylookupfromthe gun.R保持身体前倾。R身体前倾过程中快速向后地。Forward lean is maintained.腿在折叠过程中保持小腿与地面平行。Quicklydrivebackagainsttheground6whilethebodyisleaningforwards.Lowerlegs arekeptparallel tothegroundduring recovery.“后瞪”，然后快跑，或加速，然后快跑。逐步增加步长和步频。Stride length and stridefrequency increase with each stride.Drivethensprint,oraccelerate.then跑过20-30米后驱干逐渐伸直。sprint.Trunk straightensgraduallyafter20-30m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 IAAFGuideto Teaching Athletics
跑谭踞式起跑-技术31RUNSCROLCHSTRART-Technique0900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 IAAFGuide to Teaching Athletics
跑跨踞式起跑-教学步骤32RUNSCROLCHSTART-Teaehing Progression步骤1在不同姿势下起跑STEP1STARTSFROMDIFFERENTPOSITIONS目的OBJECTIVES:提高集中注意力和加速能力。Toimproveconcentrationandacceleration.提示：TIPS:·以哪种姿势加速跑出感觉最好？Which position feels best to accel-erate out of??准备快跑和迅速反应。Be prepared to sprint and reactquicklye保持身体自然成一线，不要过早抬头向接受信号进入跑的姿势和迅速加速。上看。On asignal move into runningpositionandacceleratequickly.运动员可以单人练习或成对练习（一名运动员追逐另一名运动员）。Keepthe body in natural alignmentCanbeperformed individuallyorinpairs (oneathletechasesthewithout'lookingup'to early.other).按照信号站立式起跑步骤2STEP2STANDINGSTARTFROMASIGNAL目的OBJECTIVES发展集中注意力和反应能力。Todevelop concentrationandreaction.提示：TIPS:S前面一只脚支撑体重。have the weight over the front'foot.准备快跑和迅速反应。Be preparedto sprint and reactquickly在10米-30米加速距离的末端放临个标志。Place amarkerfor theendoftheaccelerationof10m-30m.使用多种起跑信号：听觉、视觉和触觉信号。Usea varietyofstarting signals:audible,visualandtactile.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
跑奠踞式起跑-教学步骤33RUNSCBOLCHSTART-Teaching Progression步骤3各种形式站立式起跑STEP3STANDINGSTARTVARIATIONS2(1)R(3)目的提示：OBJECTIVESTIPS:练习拾起躯干和加速。?逐渐习惯和掌握尊踞式起跑姿势和双Topractiseraisingthetrunkandaccelerating脚的间距。Gradually'shapeintothecrouch start?无命令的身体向前倾倒起跑。（1）positionandfootspacings.Falling startwithoutcommand.(1)-在10米-30米加速距离的末端放一个·从身体前倾姿势站立式起跑。（2)标志。Standingstartfromaforwardleaningposition.(2)Place amarkerfor the end of the3或4点支撑站立式起跑。（3）accelerationof10m-30mStandingstartfrom3or4pointstances.(3)步骤4“各就位”姿势STEP4“ONYOURMARKS"POSITION目的OBJECTIVES介绍"各就位"姿势。To introduce the“on your marks"position.提示：TIPS:·确信“强有力”的脚放在前面。Make sure'strong'foot is to the front.直道跑双手接近起跑线，弯道跑调整位置。Hands to the line,forstraight races,adjustforstartsonbends“屏蔽”其他运动员的任何信息干扰。"Shut out'other competitors.?放置和调整起跑器。Place and adjust the starting blocks.说明和示范初始姿势的关键因素。OExplainand demonstratekeyelementsof the initial position.在教练员或同伴的纠正下练习。Practisewithcorrection by coachorpartner.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 IAAFGuidetoTeachingAthletics