Track and field fitness is the basic content and form of track and field sports adopted by people, and the physical fitness activities carried out on this basis. What are the speed training in track and field? The following is the relevant content I have compiled, welcome to read, for reference only!
First, the balance of running movements.
Objective: To improve the tension and stable support ability of ankle muscles.
Methods: The fastest one-leg support posture was adopted. The left foot is supported by the sole of the foot, the knee joint is bent about 90 degrees, the left hand is shoulder height, the right hand is hip height, the right leg is raised high, and the right ankle is close to the hip.
Requirements: Hold this position for 20 ~ 60 seconds. You can use a weight-bearing vest or stand on an unstable sponge pad to increase the difficulty of movement.
Second, lean forward and run fast.
Objective: To improve the speed of leg movement at the start and lean forward when the body accelerates.
Methods: Practitioners stand with their feet together, lean forward until they lose their balance, and then accelerate at the fastest speed and frequency.
Requirements: Run after the start10 ~15m.
Third, step by step, lift your legs, stretch your knees and pull the tape.
Objective: To increase the step length and frequency, and improve the ability of rapid hip extension and ankle muscle tension.
Methods: The adhesive tape was tied to both ankles, and the other end of the adhesive tape was fixed on the ground. Swing your legs up, bend your knees completely and keep your feet close to your hips. Stand on tiptoe and finish the exercise quickly.
Requirements: Emphasize explosive hip stretching and foot touching the ground, and quickly push the hips forward. Fourth, run in small steps.
Fourth, run in small steps.
Objective: To develop the speed of foot movement and the elastic strength of ankle muscles.
Methods: jogging in small steps, emphasizing the pedaling of plantar muscles and the flexion and extension of ankle joints, and pedaling off the ground with the sole of your foot.
Requirements: the foot should move quickly and lightly, and the contact time between the sole of the foot and the ground should be minimal.
Five, straight leg running
Objective: To develop hip muscle strength and improve hip muscle elasticity.
Methods: the knee joint was straight in and the toes were tilted.
Requirements: emphasize the quick contact between the forefoot and the ground, and the hip muscles pull the body forward hard.
Sixth, run after kicking.
Objective: To improve the speed of foot movement.
Methods: Starting from jogging, make the swinging legs and feet beat the hips, and swing the knee joint forward when bending.
Requirements: Keep the upper body upright and speed up the pace according to the athlete's ability.
Seven, high leg folding run
Objective: To develop the ability to rapidly improve the flexion curvature of knee joint and swing leg.
Methods: Starting from jogging, make the swinging legs and feet beat the hips, and swing the knee joint forward when bending.
Requirements: the heel must be in front of the body when the leg is folded.
Eight, anklet
Objective: To develop the ability of swinging legs to quickly fold and swing forward.
Methods: Support with one leg, hold a fixture to keep balance, and practice the loop with one leg when sprinting.
Requirements: Fold your legs and legs during the movement, and pat your hips with your heels. It ends with a sweeping action. The circular motion route of the foot is completed in front of the body.
Nine, high-legged running grid
Objective: To improve the pace frequency and the ability to quickly lift the folding legs.
Methods: Put your feet on the same grid and run across the rope ladder or wooden stick with a spacing of about 50 cm in each grid as soon as possible.
Requirements: Emphasize that the swinging leg should be lifted first, and the supporting leg should touch the ground for a short time.
Ten, one leg over the hurdle.
Objective: To improve gait frequency, fast hip flexion and lower limb flexibility.
Methods: 8 ~ 65,438+00 fences with a height of 30 ~ 40 cm were placed every 65,438+0 meters. At one end of the fence, the supporting leg runs directly into the fence, and the swinging leg crosses the fence.
Requirements: Emphasize the straightness of the support leg on the outside of the railing, and the rapid lifting and folding of the swing leg on the railing.
Eleven, dragging tires or barbells to run.
Objective: To improve the running speed and explosive force, and increase the step length.
Methods: The practitioner tied a rope around his waist and dragged a car tire or a barbell weighing 10 ~ 20 kg to run.
Requirements: emphasize the correct running technique, keep the tires and barbells from being too heavy, and keep the pace of running accelerated.
Twelve, uphill running
Objective: To improve the running speed, strength and explosiveness, and increase the step length.
Method: Run up the ramp.
Requirements: The gradient used to develop the maximum speed is below 3, and the gradient used to develop the acceleration ability can be appropriately increased.
Thirteen, downhill running
Objective: To improve the maximum running speed and stride frequency and break through the speed barrier.
Methods: Practitioners should run fast when going downhill, and don't make big strides in the range of 3 ~ 7.
Requirements: emphasize the rhythm of the highest speed.
Fourteen, help to start
Objective: To improve the fast folding ability and pace frequency of legs at the start and break through the speed obstacle.
Methods: the distance between the practitioner and his companion is 3 ~ 5 meters, and a tape is tied around his waist, and the front and back are tied tightly to start.
Requirements: After the exerciser enters the prepared posture of his choice, he listens to the command and completes the starting action with the aid of adhesive tape.
Fifteen, lunge jump
Objective: To improve the speed of hip joint movement and increase the step size.
Methods: Start from lunge posture, take off vertically, and land in starting posture. Repeat the exercise and exchange legs.
Requirements: the back knee joint does not touch the ground, and there is no pause when repeating. Hands akimbo or swing, assisting leg force.
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