Introduction: 100 competition is divided into four parts: starting, accelerating, running on the way and sprinting. Let's talk about the training method of 100m competition with each link as the object. First, we should pay attention to the following points in the usual training of starting (starting in gatling): After giving the "in place" password, the athletes shake their bodies and relax. ...
The 100 meter race is divided into four parts: starting, accelerating, running on the way and sprinting. Let's talk about the training method of 100 meter running for each link.
First, start.
Pay attention to the following points in peacetime training:
After giving the password of "in place", the athlete shakes his body and relaxes. Adjust the starter, put your strong feet on the back pedal near the starting line and hold the starter with all your feet. The other foot is placed on the other rear pedal, and the starter is supported by the forefoot. Form the knees of the left and right hands, the left and right feet, the slightly weak legs, and land at five o'clock. The movements should be relaxed naturally.
After giving the "Ready" password, the athlete leans forward, his arms naturally droop, his body center of gravity is low, and he leans forward slightly. There are two actions to be done in this link, that is, the center of gravity moves forward and the hips are higher than the shoulders.
After the gunshot, you should pedal to the ground quickly, and your arm should also leave the ground quickly, so as to make an effective and powerful swing arm. When your feet leave the starter, you should make a strong side pedal. The side pedal can make you reach the highest speed as soon as possible, shorten the acceleration time and enhance the acceleration effect. Don't lift your upper body completely too early. We can see that in some international competitions, excellent athletes generally raise their upper bodies completely after 30 meters, and gradually raise their upper bodies within 30 meters. This is also done to achieve better acceleration effect. Finally, the amplitude and strength of the back swing of the arm are more than that of the front swing. This can make the arm and deltoid muscle fully exert their strength, increase the strength of the swing arm, help the thigh to exchange quickly and speed up the frequency.
Second, speed up running.
The process from the start to the highest speed is called the accelerated running process, and the purpose of this process is to make yourself reach the fastest speed as soon as possible. Common accelerated running training methods are as follows
(1) Fast leg lifting with in-situ support: This exercise can not only improve the explosive force, but also speed up the pace frequency;
(2) Run the stairs quickly: Run the stairs quickly and flexibly, and improve the pace, which plays a great role in accelerating running.
(3) Running for 3)30 ~ 60m: Train the speed of movement, realize lateral pedaling, and avoid raising your head and your body prematurely. Experience the feeling of muscle strength with the "small engine" knee joint.
Note: The above three exercises are not easy to arrange too much. Too much will turn into endurance training, thus losing the effect of training speed. For example, it is more than enough to arrange seven or eight groups for 30 ~ 60 meters running.
The side pedal of a 100-meter start is similar to that of a short-track speed skater.
Don't lift your upper body too early after the gunshot.
Third, run on the road.
Running on the way is the main part of the 100 meter race. When our speed reaches the highest, what we have to do is how to relax and stride forward with high frequency.
At present, the world 100 meter running technology is developing rapidly, which shows that the swinging leg is raised higher, the ground is actively pressed down, and soon it turns into a back pedal. Swing your arm forward, so running gives people a strong, relaxed, fast and stretched feeling. In the combination of stride and frequency, we adopt a relaxed and coordinated action to obtain a larger stride while maintaining a higher frequency, thus achieving the purpose of improving sports performance. One of the important factors is that this action inevitably requires muscles to contract faster in unit time. When the nerves are in a state of high muscle tension, it is difficult to maintain the speed for a long time. So the process of running on the way needs to be relaxed.
Relax and stride on the way.
Here are some training methods for relaxing running:
(1) Run downhill
The ability to relax must be carried out in high-speed running. By using downhill running to unify a high-speed state, athletes can fully experience the feeling of muscle relaxation. When running downhill, it is required to take light steps and big steps.
(2) Running with the wind
The reason is similar to the above, which is beneficial to improve the feeling ability of athletes when running at high speed. When running with the wind, the wind speed is required to be above 2 ~ 4 m/s, and it is required to be large and relaxed when running, and to be able to run with a fast pace frequency.
(3) Relax and move forward at a constant speed
Usually, the middle-speed running with intensity of 70% ~ 80% is most beneficial to develop muscle relaxation ability. Generally, we use the runway or grass to run at a moderate intensity of 80 ~ 120 meters, experience the relaxation running technique, and establish the consciousness and concept of relaxation running. It is required to fully swing the hips with stretching, coordinated and elastic movements at a suitable fast frequency.
Powell is a model of relaxing running.
(4) Rhythm running
In training, using loud and rhythmic acceleration signals or running rhythm to train athletes' rapid relaxation ability can also receive good results. For example, according to the speed of the coach's high-five frequency, carry out in-situ leg lifting exercises; Or athletes run according to a certain rhythm, so that they have a sense of rhythm, which can not only exert their speed, but also save their physical strength, improve their excitement and achieve technical relaxation and rationalization. Example: Generally, variable speed operation is adopted (one section is fast and the other is slow). However, after several steps of jogging and relaxation adjustment, on the basis of high frequency, fast running is required to be more flexible and relaxed to improve the athletes' feeling ability of relaxing running.
Fourth, sprint
Sprint is also an indispensable part of 100 meter race, which usually refers to the last 20 meters of 100 meter race. This stage requires keeping pace frequency and stride length.
How to keep pace frequency and stride length requires thigh strength, so people who are weak in sprinting should do some lower limb strength exercises. For example: one-legged jump, squat barbell, dragging things, fast frog jump and so on.
Fast frog leaping exercise
In addition, run120 ~150m repeatedly, and limit the rest time (generally 2 ~ 3 minutes for each group) to improve speed endurance. Finally, pay attention to the line pressing action of the sprint.
End of line pressing action
The above is the four-stage training method of 100 meter running. You can train according to your own weak links. Make full preparations before each training to avoid injury. After the training, remember to relax and let all aspects of your body recover, which is conducive to the next training.