1. Basic sprint training training
1, Spinal strength (analyzing the functional disorders of the body)
2, Model mode training: physical posture, legs and knee -knee stretching movements (hip opening), arm movement (the shoulder joints must be flexible, the more the arm swinging amplitude, and the larger the amplitude of the lower limb movement)
3, Training in large core areas (the principles of pelvis, thorax, hip joints and the entire spine, cylinder principle)
4, Power Training (General PowerSpecial force)
2. Training method training method
1, Frog jump: Be careful to jump continuously without staying in the middle.Try to jump as far as possible, but don't rush to achieve success. Generally30arrive50About rice, enhance the practice of thighs and basic forces.
2, Jumping steps or stairs: You can jump with one foot, feet, and jump continuously. It is best to wear a leg protection when jumping. Be careful to scratch your calf (enhance the explosiveness of the thighs and the speed of the calf).
3Steak: The spare time can use this simple movement to enhance the toughness and strength of the ankle joint.
4, Live high -lifting and high legs: Find a barbell or other load -bearing things (you can buy a secondary sandbag to tie your legs, the weight is suitable for you), quickly high -lifting, increase the comprehensive ability of the thighs.
5, run back: Find the wall or double bar, hold your hands, your body and the ground become45--60At the angle, quickly exchange your legs. Pay attention to the support of the legs and move your legs as much as possible.
6Running: run with leg tied sandbags.Garway Running: one time Running600rice or800rice.The straight road is at full speed, jogging or walking.
3. How to carry out sprint training plans
1When Running at the beginning, it is not easy to train too much. It takes a step -by -step, the strength is restored, and the muscle adaptation training stage takes about a week.
2Before exercise, you must take jogging warm -up to prevent exercise from injury.Cross -legged steps should be quickly and improve the muscle strength of the calves (this is the key to Running fast). It is done in five groups daily.
3, Highly lift your legs and send cross -exercise exercises. The steps must be large, increase the amplitude of the swing, the Running posture must be standard, and the spring rope is pulled forward to improve the waist and abdomen power.
4After 20 meters of frog jet, accelerate the Running, increase muscle explosive power, chase between athletes, and improve training fun.I believe that these methods will adhere to one month, and your grades will make progress rapidly.
Fourth, sprint training skills
1, Starting stage
The focus of the human body should be higher and at the front of the support point, which is conducive to acceleration.
The characteristics and structure of the action are as follows
FootThe foot distance (the distance from the back of the toe to the front foot is personalized)
Ankle jointEx to the greatest extent, appointment45Spend
Knee angle90120Spend
Hip heightPest by person
Starting movement: The power of the lower limbs and the upper limbs is sufficient, and the shoulder joint muscles are developed.When the Running is accelerated, the back of the back is straight, the arm and the shoulder joint are very flexible, the angle between the legs is very large, the hip joint is fully opened, and the ankle joint is fully stretched.
2, Accelerate stage
Accelerate goals: Maintain a balanced body posture to consume less energy and achieve maximum speed as soon as possible.
Accelerated Running action characteristics:
Physical posture (leaning forward45-55Spend)
Placing legs (hip and formation90Degree, the knee joint is smaller than90Degree, tight ankle joint)
Arms movement (elbow joint90110Spend)
Participate muscles: hip and knee joints participating in exercise (quadriceps and gluteal muscles), ankle joint and toe strength (gastrocity muscle and anterior tibia)
Explosive starting training is required to produce strength through the common effects of the hip, knee, and ankle, because the rapid starting technical requires the hip and knee tissue to have great elasticity.Good hip power helps athletes to separate their legs when the knee is raised. When contacting the ground, the elastic power reduces the power of the knee and hips, while reducing the time for contact with the ground.Starting ability training can help athletes provide the maximum acceleration ability.Starting training includes starting exercises in various poses, short -distance acceleration exercises, and sprint assistance technology exercises.
3, Transitional stage
The transition to the upright body posture and maintaining the speed of the acceleration stage, the transitional stage still needs to increase the power of the ground. The speed has been accumulating.2040The speed of the rice interval has been increasing.
Objectives to be achieved: By improving the movement economy of Running, reducing the rotation movement of the body during the Running process (the feet kick back and outside the outside, swing back and outer sides of the abdomen), maximize the rapid Telescope of muscle and nerves.The reaction ability makes the body reach the maximum speed.
4The absolute speed stage
The body leaning forward is not to run faster, but to maintain speed.The acceleration stage emphasizes the kicking action, and the maximum speed stage emphasizes"Cutting on the ground" action
Physical posture: Keep your body upright posture (shoulder to your hip, your hip to ankle is out of the ankle)
5. precautions for sprint training
1Do a good job of preparing activities before exercise.Track and field movement can easily cause muscle, joints, and ligament damage, especially the chance of injury to the lower limbs.The only way to prevent is preparation activities before the game.The more fully the preparation activities, the less easily injured.On the basis of jogging, the shoulder joint, elbow joint, back waist muscles, legs, knee, ankle joints and other parts are activated to strengthen the strength of muscle and ligaments, improve the sensitivity and coordination of the body, and prevent injuries.Essence
2, Before exercise or game, students should pay attention to maintaining good sleep and physical savings. Before the game, they should control too much diet and drinking water, let alone drink.
3After exercise or competition, you should do a good job of relaxing activities to restore physical and muscle strength as soon as possible.The method is to relax and beat each part of the body, massage each other, and massage each other.
4When the whole body is hot, take off the coat. After Running, you should put on the coat immediately to prevent the wind from the wind.The shoes and socks worn during long -distance Running should be soft and feet.
6. Relax after sprint training
1Relax of muscle groups on the back of the calf
The calf rear muscle group (than the fisheyle muscle, the gastrocnemiosus) relaxes, the foam shaft is placed on the calf13The position of Zusanli, the hand can45You can also support it ahead.Get rolled to the position of the knee nest and came back to the top side of the ankle.
2, Relax of muscle groups on the back of the thigh
From the top of the knee, the four -headed muscle of the stock, rolling to the lower edge of the buttocks.Adjusting the position of the support hand can increase the amplitude.Note all the power to add to the leg you relaxed.
3, Relaxation of the tibia of the calf
Kneel on the foam axis and roll to the upper side of the ankle joint. Note that it is easy to put the strength on the tibia.
4, Relax of the quadriceps of thigh stock
Because the load required for the quadriceps of the thigh stock is very heavy, everyone knows that it is such a large muscle group on the upper side of the knee, so in the process of Running, especially in the process of Running the mountain, the quadriceps muscle must be done.Many, let's take a look at a lot of excellent runners. The volume and volume and lines of thigh stocks are very large.
5, Relax
The iliac tibial beam is the deep fascia around the thighStidal part of the outer side of the wide fascia.The outer edge of the iconic part,,It is divided into two layers,,Wrap wide fascia tension,,And closely combined with it should not be separatedThen, thenThe vertical fiber in the lower part is significantly thickened and flat -shaped,,The rear reed of the gluteal muscle tendon continuesThen, thenThe lower end of the tibial tibia is attached to the outer tibia, fibula head and knee capsule.Clinically, the iliac tibial beam is often used as a repair and reconstruction material for the repairs and reconstruction of the body wall defect, weak parts or knee cross -ligament damage.
6Relax of upper and lower back
If you are uncomfortable on the top, the lower back feels uncomfortable, for example, many people have the posture of pot and waist when they are Running. After a long distance, the whole shoulder is unwell, or many Desks work more.The neck and spine are helpful.
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