Barrier running: rules and techniques

Barrier running is considered a non-specific type of human activity. Initially, such competitions involved shepherds who tried to overcome sheep pens as soon as possible. Later this sport became more famous, and then entered the program of the Olympic Games.

The interest of the people increased, they liked the technique of barrier run and adrenaline, obtained during the movement at high speed and jumping. Experts who prepare athletes for the competition, began to look for ways to improve performance. As a result, for the entire time of its existence, the technique of overcoming the barrier has changed more than once.

The barrier race first appeared in the program of the Olympic Games in 1896, but only men took part in it, for women the distance became available only after 24 years. Until 1935, the barrier had a T-shaped appearance, and then changed to L-shaped. To date, the second option is used, since it is safer and it is much more convenient to overcome it. This barrier has the effect of throwing, which is necessary in case the athlete has not managed to jump over it.

Distances of competitions

In competitions, athletes must overcome such distances of barrier run:

• 60 meters along with barriers (conducted in the arenas);
• 100 meters long for women, and 110 meters for men;
• 400 meters with barriers (conducted in open stadiums).

When running for 400 meters for men, the distance between the barriers is 35 meters, and the height of one barrier is 0.914 meters, for women the distance is the same, and the height is 0.762 meters.

The barrier race with a short distance is conducted on straight tracks, and with a distance of 400 meters - on a circular track. Each athlete runs along his path, not crossing its borders. Obstacles are located at the same distance so that the supports are directed towards the start line. You can remove the barrier with a load of 4 kilograms.

Start and acceleration

In athletics, barrier run begins with a start in a low rack. When the "Attention!" Command is given, the athlete must raise the hip to shoulder level. The runner starts always after the "March!" Signal. For the first 4-5 steps the athlete must have time to align his body, and then it's normal to run. The most effective is the jump in those athletes who have a center of mass parallel to the crossbar. The stage of the starting acceleration is completed after the fly leg is lifted, which attacks the obstacle.

The first barrier

The essence of barrier run is not to jump over obstacles, but to overcome obstacles. The athlete's movements are made not in the upper, but in the forward direction. Each barrier is taken in accordance with a uniform technique, divided into several sub-stages:

1. Attack. To attack, the athlete lifts the flapping leg, bending it in the knee, and then straightens the shin, directing the heel forward. In this case, the hip is located in a parallel horizontal plane, and the body and head are kept strictly on the same line.
2. Crossbar. In the passage through the crossbar, the athlete needs to lift the leg bent at the knee joint, which is being pushed, and to release the ankle. The flight of the foot is directed downward, the handwraith is back.
3. Coming. In the last sub-step, the hurdler rolls the swing leg onto the heel support from the sock, while keeping at a distance of 130 centimeters from the barrier. It is very important to keep the body exactly, without tilting it forward.

Not every novice athlete is able to learn the barrier run. Few people manage to properly pass the first barrier, so people are simply disappointed in their abilities and abandon this case. For professionals, the passage of the barrier is not difficult.

Main distance

The length of the distance, as well as the number of obstacles, are determined from the calculation of three race steps carried out by the athlete between the barriers. The first of them is the shortest, the second is the longest, the third is the preparation before the jump.

Thanks to the technique of learning the barrier run, you can learn how to correctly calculate the steps when running and tilt the body. The entire race is performed with the front inclination of the body. Here the rhythm is very important, which it is forbidden to violate even if the obstacle is grazed. The rules say that it is forbidden to carry a foot on the side of the crossbar or deliberately touch the barrier.

Finish

The final stage begins after the athlete completes the most recent obstacle. Finish in several ways:

• Lateral finish (the athlete slightly turns the trunk, bringing forward the right shoulder);
• Throwing the chest (the hurdler tilts the body forward, pulling his hands back when he reaches the last meters of the distance).

Rules and world records

Rules of the competition for barrier run have some similarities with track and field sprint. The only difference is the presence of barriers. The distance between them and their height differ according to the sex characteristics of the athletes, as described at the beginning of the article.

The rules prohibit an obstacle in such ways:

• To carry a foot out of the barrier;
• To run along the side;
• To pass under an obstacle.

The result is not affected by the number of knocked down barriers - they only slow down the competitor.

For all the time of the competition, the record holders were:

1. Aris Merritt (110 meters in 12.80 seconds).
2. Yordanka Donkova (100 meters in 12.21 seconds).
3. Kevin Young (400 meters for 46.78 seconds).
4. Julia Pechenkina (400 meters in 52.34 seconds).

Training in barrier run technique

Ability to run fast and jump over barriers is not enough to take part in competitions in this sport. To begin with, you need to be trained to understand what an obstacle course is and how to achieve good results. Training consists of four steps, each of which is important.

The technique of barrier run may not be entirely understandable to beginners, if they have not yet mastered the elementary basics of smooth running and could not master the low and high start. Runners begin full-fledged training only after mastering these skills, since without them the distance will not be passed correctly, and consequently, participation in the Olympic Games can be forgotten.

Basics

Their familiarization with the technique of running with obstacles athletes begin with a demonstration of the technique of movement over the distance. It includes running from the start with the passage of three or four barriers, as well as finishing.

Experienced athletes recommend demonstrating the technique a couple more times, after which several times run three steps through several barriers with a height of not more than 50 centimeters. In this case, the distance between obstacles should be about 7-8 meters.

While familiarizing yourself with the basics of the barrier run, it is necessary to pay attention to bold running up to the obstacle, throwing at it, as well as the connection of the jump rhythm through the barriers and the inter-barrier run.

Preparation

Running with obstacles requires the athlete to have an excellent flexibility of the front and back of the thigh, as well as mobility in the hip joint area. To achieve this, you should perform basic exercises. They are intended to develop the flexibility and elasticity of the ligament apparatus, as well as muscles. These include:

1. Makhi foot forward and back from the standing position at the support (wall, chair and so on).
2. Makhi in the sides, without bending the leg in the knee joint, facing the support.
3. Walking with attacks and springy wiggles of the hull, with an inclination forward and touching the elbows of the floor.
4. Stand with your back to the wall, bend your foot in the knee and reach with your toe to the crossbar, caving in the lower back and pulling the pelvis forward.
5. Sitting in the position of the barrier step, pulling the flapping leg forward, bend the jogging leg in the foot and move it to the side clearly at a right angle.

In the process of developing the flexibility and elasticity of the ligament apparatus and muscles, the beginning athletes gradually begin to master the technique with which they will overcome obstacles in the future. In addition, thanks to these exercises, you can master the rhythm of running between the barriers.

First you need to master all the exercises that are aimed at the correct implementation of repulsion from the surface and the entrance to the barrier. After that, the feeding exercises are used. Thanks to them it is possible to familiarize and well study the technique of movement of the jogging leg. Next are the techniques that give the opportunity to master the combination of the movements of both legs (flywheel and joggle), and also from the obstacle.

Rhythm

For the purpose of training athletes, rhythm and technique of movement between the barriers on the track are located from three to five obstacles, the height of which is approximately 50-60 centimeters, and the distance between them is about 7.5 meters. The task of runners - from the position of high start to pass the distance, making four steps to the first barrier, and between them - clearly three running steps.

As the athletes prepare, the distance between the obstacles and their height increase. In addition, athletes should constantly increase the speed with which they pass the distance in order to improve personal performance. A good motivation for this is world records at the competitions.

Overclocking

Having mastered the technique of overcoming the barriers and the rhythm of running, it is time for the athlete to learn the technique of starting and, of course, the starting acceleration. First you have to master the technique of low start and learn as quickly as possible to gain speed. Together with this, it is required to work out a rhythmic run up to the very first barrier, correctly getting your foot to the point of repulsion through the obstacle, and to increase your own speed after the barrier has been overcome.

Improvement of skills

The hurdler can understand the technique of barrier run and improve his skills only when he passes all the stages of preparation and will repeatedly perform special exercises. For the qualitative training of the athlete barriers of various heights are used, the number of which is regularly increased. The athlete must learn to overcome the entire distance without errors, while at the same time practicing the run from both low and high starts.