Teknik Lari Jarak Pendek // Pembelajaran PJOK

Introduction

This tutorial provides a comprehensive guide on short-distance running techniques for students of all ages, based on the video "Teknik Lari Jarak Pendek" by Priyo Hutomo41. It covers essential aspects such as starting position, body posture while running, arm movement, leg action, and finishing techniques. This guide is designed to help beginners and intermediate runners improve their sprinting skills effectively.

Step 1: Preparing for the Start

The starting position is crucial for a successful sprint. Here’s how to set up:

1. Measure Foot Distance:

   • Determine the length of your feet. This will help in marking the starting line.
   • Use tape or chalk to create a line on the ground where you will start.

2. Mark the Starting Line:

   • Place a marker or line (you can use a piece of tape or a chalk line) on the ground to signify the starting point.

3. Assume the Starting Position:

   • Position yourself in a crouched stance, with one foot slightly behind the line and the other foot forward.
   • Your hands should be placed just behind the starting line, with fingers spread wide.

Step 2: Body Position While Running

Maintaining proper body posture is essential for efficient running. Follow these guidelines:

1. Keep Your Head Up:

   • Look forward, not down at your feet. This helps maintain balance.

2. Maintain an Upright Posture:

   • Keep your back straight and shoulders relaxed.
   • Avoid leaning too far forward or backward.

3. Engage Your Core:

   • A strong core helps stabilize your body while running, improving overall performance.

Step 3: Arm Movement

The way you use your arms can significantly impact your speed. Here’s how to optimize arm movement:

1. Swing Your Arms Naturally:

   • Your elbows should be bent at about a 90-degree angle.
   • Swing your arms back and forth in sync with your legs, keeping the movement smooth.

2. Avoid Crossing Your Arms:

   • Keep your arms close to your body and avoid swinging them across the midline, as this can slow you down.

Step 4: Leg Movement

Effective leg movement is vital for speed. Focus on the following:

1. Knee Lift:

   • Drive your knees up towards your chest with each stride to maximize your stride length.

2. Foot Landing:

   • Aim to land on the balls of your feet rather than your heels. This helps maintain momentum.

3. Push Off the Ground:

   • Use your legs to push off the ground forcefully with each step to gain speed.

Step 5: Finishing Techniques

Crossing the finish line effectively can make a difference in your performance. Follow these tips:

1. Maintain Speed:

   • As you approach the finish line, keep your speed up and focus on your form.

2. Lean Forward at the Finish:

   • As you near the finish line, lean your body slightly forward to ensure you cross it first.

3. Celebrate Your Achievement:

   • Once you’ve crossed the line, take a moment to acknowledge your effort and reflect on your technique.

Conclusion

Mastering short-distance running requires practice and attention to technique. By focusing on your starting position, body posture, arm and leg movement, and finishing technique, you can significantly improve your sprinting skills. Remember to practice regularly, and consider recording your runs to analyze your form. Happy running!