Lari Gawang/ Hurdles FOR CLASS XII IPS Semester 1 SPORTOLOGY
Lari Gawang
(Arifin, Zainal. BukuKerjaSiswa Pendidikan Jasmani Olahraga dan Kesehatan. Ponorogo:MGMP Penjasorkes Ponorogo.)
Kita sedikit mengulas tentang pengertian lari gawang yang artinya adalah lari cepat menempuh suatu jarak tertentu dengan melopati gawang-gawang yang tingginya diatur sesuai peraturan perlombaan, gerakan lari gawang harus dilakukan seperti lari cepat (sprint) sambil melompati gawang yang harus dilakukan secara berurutan, lancar, dan relaks saat melayang tidak laam dan keseimbangan badan tetap dijaga.
1) Teknik Dasar lari gawang.
a) Dari start ke gawang pertama. Pada waktu bertolak, pinggang diangkat tinggi dan jark dari gawang. Lutut diangkat membentuk sudut 90o-95o. dan saat melewati gawang lutut depan diluruskan, tumit belakang diangkat.
b) Dari gawang ke gawang selanjutnya. Jumlah langkah diantara gawang tergantung jarak, tinggi gawang, dan panjang tungkai seseorang. Namun, biasanya 3 langkah baru melompati gawang.
c) Dari gawang terakhir ke finish. Saat sudah melewati gawang terakhir, badan condong ke depan, lari sekencang mungkin sambil membusungkan dada seperti pada lari sprint.
2) Pokok-pokok peraturan lari gawang.
a. Komposisi ukuran gawang.
| Jenis Kelamin/ Gender. | Nomor Seri/ Series Numbers. | Tinggi Gawang/ High. | Jarak start Gawang/ Start. | Jarak antar gawang/ between start-finish. | Jarak Gawang-Finis/ Finish. |
| Putra/ Man | 110 meters | 1.067 meters. | 13.72 meters. | 9,14 meters. | 14,02 meters. |
| 400 meters. | 0,914 meters. | 45,00 meters. | 35,00 meters. | 40,00 meters. | |
| Putri/ Woman | 110 meters. | 0,840 meters. | 13,00 meters. | 8,5 meters. | 10,50 meters. |
| 400 meters | 0,762 meters | 45,00 meters. | 35,00 meters | 40,00 meters. |
b. Nomor-nomor lari gawng terdiri atas 110 meter, 200 meter, dan 400 meter untuk putra serta 100 meter untuk putri.
c. Saat berlari, pelari harus tetap pada jalurnya.
d. Pelari akan dinyatakan diskualifikasi apabila melakukan hal seperti berikut ini: melompati gawang bukan pada lintasannya. Sengaja merobohkan gawang dengan tangannya. Menarik kakinya di luar lintasannya sendiri.
e. Jumlah gawang yang harus dilompati ada 10 gawang.
IN ENGLISH (with google translate Indonesian-english):
(Arifin, Zainal. BukuKerjaSiswa Sports Physical Education and Health. Ponorogo: MGMP Penjasorkes Ponorogo.)
Us little about sense, means hurdling a quick run to take a certain distance melopati-wicket wicket-high set according to race rules, the motion must be made such hurdles sprint (sprint) while jumping over the goal that must be performed sequentially, smooth, and relax when not hovering Lam and body balance is maintained.
1) Basic Techniques hurdles.
a) From the start to the first hurdle. At the time of contrast, elevated waist high and Jark from the goal. Knee appointed an angle 90o-95o. and as it passes through the goal front knee straightened, back heel lifted.
b) From the next wicket to wicket. The number of steps depends on the distance between the goal, high goal, and the length of one's legs. However, usually 3 new step jump goal.
c) From the last hurdle to the finish. When it passed last wicket, body leaning forward, running as fast as possible, puffing out his chest as in sprinting.
2) The principal regulatory hurdles.
a. Size composition goal.
| Jenis Kelamin/ Gender. | Nomor Seri/ Series Numbers. | Tinggi Gawang/ High. | Jarak start Gawang/ Start. | Jarak antar gawang/ between start-finish. | Jarak Gawang-Finis/ Finish. |
| Putra/ Man | 110 meters | 1.067 meters. | 13.72 meters. | 9,14 meters. | 14,02 meters. |
| 400 meters. | 0,914 meters. | 45,00 meters. | 35,00 meters. | 40,00 meters. | |
| Putri/ Woman | 110 meters. | 0,840 meters. | 13,00 meters. | 8,5 meters. | 10,50 meters. |
| 400 meters | 0,762 meters | 45,00 meters. | 35,00 meters | 40,00 meters. |
b. The numbers run gawng consists of 110 meters, 200 meters, and 400 meters for men and 100 yards for women.
c. When running, runners must remain on track.
d. The runner will be declared disqualified if doing something like this: the goal is not jumping on the trajectory. Accidentally knocking down the net with his hand.Interesting foot outside their own trajectory.
e. The number of goal that must be skipped, there are 10 post.
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