Training methods:
(1) Running practice during 20-40m.
(2) Practice 2) 4 * 25-50m relay running, accelerating running and catching up running.
(3) downhill running practice.
(4) run with the wind.
(5) Various short-distance variable-speed running exercises.
1, run 30-60 meters during the journey, 3-4 times * 2-3 groups.
2.2 people * 50m or 4 people * 50m short-distance relay run, 3-4 times * 2-3 groups.
3, short-distance chase run 30- 100m, 3-5 times *3 groups.
4. Short-distance combined running (20m+40m+60m+80m+100m) * 2-3 groups; Or (30m+60m+100m+60m+30m) * 2-3 groups.
5. Run downwind or downhill for 30-60m, 3-4 times * 2-3 groups.
6. Short-distance variable-speed running 100- 150m (30m fast running +20m inertial running +30m fast running +20m inertial running), 3 times * 2-3 groups.
7. Run (30-60) meters with traction, 4-5 times * 2-3 groups.
8. Run 30-60 meters repeatedly, 4-5 times * 2-3 groups.
Second, develop training methods for reaction speed and action speed.
1 all kinds of ball games
(1) Push the ball with both hands-then start the practice of chasing the ball.
(2) Throw the ball forward and upward with both hands-then run out to catch the ball.
2. Reaction exercises of various game natures.
3. The practice of stepping on the starter when giving the order or listening to the signal (password, applause); Semi-squat posture, jump up quickly when you hear the command, and touch high objects.
Swing arm movement lasts for 5- 10-20 seconds at the earliest.
All kinds of high leg lifts have the highest frequency, lasting 5- 10 seconds.
6 Short-step running and half-height leg-lifting running have the fastest frequency, with a distance of 30-40m.
7. Push back quickly, with a distance of 50- 100m (timing and step counting).
8 Run at a brisk pace, with a distance of 50- 100m (time and step counting).
9 Fast one-legged running, with a distance of 30-60m (chronometer)
How to improve sprint speed in a short time is the most important key in sprint, which is divided into two categories; 1. reaction time; 2. Step frequency; Step three.
1. reaction time: reaction training can be carried out through different starting postures and different starting times.
Second, the step frequency: 1. Lift your legs high; 2. Wall-type high leg lifts; 3. Squat quickly and squat with weight.
Third, the stride: the size of the stride is determined by two factors: 1. Congenital; 2. The day after tomorrow. Congenital refers to long legs, and acquired refers to exercise. There are many ways to improve your stride, and the following are more effective: 1. Stretch after warming up; 2. Rush forward.
How to train to improve the explosive power of sprint in a short time? Only barbell weight-bearing exercises can enhance the absolute strength of legs, thus enhancing the explosive power of sprints.
The specific means are: barbell squat, barbell semi-squat jump, bench press and high turn.
How to increase the speed of 1000m in a short time? Run with sandbags ... the weight of sandbags is too light, and it works according to your own situation. It's too heavy to stand. Keep running every day. The distance and speed of running can increase with time. Keep running every day. You will feel very light when holding sandbags in the race ... naturally you can easily run 1000 meters. I wish you an early improvement in your sports performance!
Satisfied, please adopt.
How to improve the sprint speed in a short time? Seven elements of sprint training.
First, speed: training should focus on quality, not quantity, and the intensity is 100%. The time is within 10 second, and the distance is within 60m. When athletes are concentrated and energetic, the effect is the best.
Second, special endurance: refers to the ability to improve speed and reduce speed. Its strength is 90%, the time is longer than 10 second, and the distance is between 60 and 300 meters. Technical requirements: easy operation, good rhythm and relaxation.
Third, speed endurance: mainly solve the speed endurance within 600 meters. Its quantity should be guaranteed, repeated many times, its density is relatively large, its strength is between 60% and 90%, and the gap is 2~ 10 minute. It is required to give priority to stable speed and average strength. It is the basis of special endurance, and it should be transformed into special endurance training when the competition is near, with emphasis on rhythm and keeping the action rate.
Fourth, strength speed: specialize in practicing fast strength practice with bare hands or holding equipment (comprehensive), overcome your own resistance with light barbell (heavy) strength practice, and stand up with one foot jump and squat.
5. Strength endurance: it is the pillar of sprint, so we should attach great importance to it. Its load is less than half of its weight, its repetition times exceed 10, its time exceeds 10 second, and its distance exceeds 20 meters. It is also divided into comprehensiveness and weight.
Sixth, it is auxiliary practice. Its load is more than 50%, and its frequency is less than 5 times.
7. General endurance: it is a means to improve the interest of sprinters, adjust training and restore physical strength. A certain amount is needed, not strength.
Sprint skills: loose, big, fast, forward
Start; Acceleration ability in the reaction process
Running on the way: maintain the ability to run at high speed and the quality of all parts of the body to complete the action. In a running cycle, it includes: landing, buffering, pushing back and swinging forward, flying and other action stages.
Rear pedal and landing buffer stage
When the sole of the swinging leg touches the ground, that is, the landing stage begins, and the foot landing action should be very active, and the landing position is one and a half feet away from the projection point of the body center of gravity. After the forefoot touches the ground, due to gravity and the pressure of the swinging leg, the supporting leg quickly bends and buffers. The cushioning of the support leg is not negative. Instead, it is necessary to actively and forcefully accelerate the forward movement of the body's center of gravity, with a downward and backward scraping action. When the body's center of gravity moves to the vertical ground, the support legs are gathered at an angle of 130~ 140 degrees, the ankle joint flexes about 85 degrees, and the heel is off the ground, forming a posture of "pressing and ready to go". In the process of buffering when the supporting leg touches the ground, the swinging leg swings forward quickly in the folding posture of the big leg and the small leg until the knee joint of the supporting leg is slightly forward, and the folding is the tightest, and the heel almost touches the hip.
When the center of gravity of the body moves past the vertical plane of the support point, it enters the stage of kicking back and swinging the leg forward. At this time, the legs of the swinging leg should be tightly folded, which is beneficial to shortening the radius of the swinging leg and speeding up the swinging speed. When the knee joint exceeds the supporting leg, it is lifted forward quickly and forcefully to drive the ipsilateral pelvis forward. The thigh is about 15~20 degrees from the horizontal. With the active cooperation of the swinging leg, the supporting leg quickly and powerfully stretches the hip joint, and the knee joint and ankle joint are pushed off the ground in turn. At the moment when the back push is completed, the included angle between the two thighs is about100 ~10 degree, and the included angle between the support leg and the ground is about 47~5 1 degree.
In the flight phase, when the leg support is completed, enter the flight phase. At this time, the newly-pedaled calf swings with the inertia of the ground and thigh and quickly closes to the thigh, forming the action of closing the big calf and swinging forward. At the same time, the swing leg actively presses down with the hip joint as the axis, the knee joint relaxes, and the calf naturally stretches forward and downwards with the inertia of the swing leg thigh pressing down, ready to land.
During the whole running, the athlete's head should stand upright, his upper body should lean forward slightly, and his arms should swing back and forth quickly. Swing forward slightly inward but not across the vertical midline of the human body, the height of the hand does not exceed the chin, accompanied by the action of the shoulder on the same side looking forward and backward at the other side. When the elbow joint is slightly outward, the angle between the arm and the forearm is 60~70 degrees. The included angle is 90 degrees, and the middle part is 130~ 150 degrees when the body is vertical. In short, running on the way requires relaxation, coordination of pedaling and swinging, closing tightly, lifting high and moving fast. When landing, you must actively scrape the ground, cooperate with a strong swing arm, concentrate, be in high spirits, let nature take its course and pay attention to practical results.
How to improve the start of sprint in a short time? ; (1) Practice of pushing the ball with both hands → Then start to catch the ball (2) Practice of throwing the ball forward and upward with both hands → Then run out to catch the ball.
2? Reaction exercises of various game natures;
3? Practice of stepping on the starting device when giving orders or listening to signals (passwords, applause, etc.). ); Half squat posture, jump up quickly when hearing gunshots, and touch high objects.
4? The fastest swing arm exercise lasts 5 ~ 10 ~ 20 seconds;
5? All kinds of leg lifts have the highest frequency, lasting 5 ~ 10 second;
6? The frequency of short-step running is the fastest, and the half-height leg-lifting running is 30 ~ 40 meters away;
7? Fast reverse pedaling, the distance is 50 ~ 100m (timing and step counting);
8? Run fast and stride, and complete the distance of 50 ~ 100 meters (timing and step counting);
9? Fast one-legged running, with a distance of 30 ~ 60m (timing and step counting).
Start with 10 upright posture, lean forward gradually and then run out quickly.
1 1 On the inclined runway of 2-3 degrees, quickly complete the uphill or downhill accelerated running exercise with a distance of 40-50 meters.
How to improve the sprint speed in a short time? Sprint is to run the prescribed distance with the fastest speed. Event 100 meter. Sprint technology is an inseparable whole. In order to facilitate the analysis, it can be divided into three parts: starting and accelerating after starting, running on the way and running at the finish line.
How to improve sprint speed is obviously an important factor affecting sprint performance. Running at 90 ~ 95% intensity for 20 ~ 60m, 4 ~ 5 times for each group, 3 ~ 6 minutes for each rest, and 2 ~ 3 groups will help to improve your speed. At the same time, changing the starting posture of sprint and taking standing, turning and starting between races will also help to improve your speed. The above training to improve speed should be carried out on good quality pavement, that is, flat, dry and moderate hardness pavement. Warm weather will help to improve the efficiency of this training. Cold weather is not conducive to this kind of training, but it can be carried out after completing appropriate preparatory activities. Development pace: the best period is 1 1- 13 years old. Focus on improving the rapid contraction speed of muscles, strengthening the flexible training of nervous system in the process of excitation and inhibition, and improving the rapid contraction strength and relaxation ability of muscles. Training means: [1] The swinging leg swings back and forth at a high speed, which requires a reasonable folding technique in the fast swing. The tighter the legs are stacked, the smaller the radius, and the faster the swing speed. [2] To speed up the practice of sole landing, it is required to shorten the flight time as much as possible. [3] Fast swing arm and leg training requires coordinated leg and arm movements. Development step: the step ability mainly depends on the back pedal strength, back pedal angle, swing strength, swing speed and flexibility of hip joint. Focus on developing the strength of thigh flexors and extensors and the flexibility of hip joint. Methods: Load-bearing leg change, load-bearing stride, load-bearing run, load-bearing jump, running, big stride (requiring the swinging leg to press down actively and the calf to land from front to back), leapfrog, one-legged jump and other exercises. It can improve the anti-pedaling ability during running. At the same time, training methods such as high leg lift running, skin lifting and high leg lift "running with wheels" and belly dancing are used to improve the swing speed, and other training methods and means are used to strengthen the flexibility and muscle stretching training of hip joint. To develop absolute speed, we must pay attention to the best combination of step length and step frequency, as well as the temporal and spatial rhythm of each link of running technical movements. Training method: (1) Run fast during 20-40 meters. (2) Practice 2) 4 * 25-50m relay running, accelerating running and catching up running. (3) downhill running practice. (4) run with the wind. (5) Various short variable-speed running exercises (1) run for 30-60m, and the x2-3 group runs for 3-4 times. (2) Two or four people run the 50-meter short-distance relay, and the x2-3 group runs 3-4 times. (3) Let the distance catch-up run 60-1100m3-5 times. (4) Short-distance combined running (20m+40m+60m+80m+100m) x2-3 group. Or (30m+60m+100m+60m+30m) x2-3 group. (5) Run downwind or downhill for 30-60m, 3-4 times, x2-3 groups. (6) Short-distance variable-speed running 100- 150m (30m fast running +20m inertial running +30m fast running +20m inertial running), and x2-3 group for three times. (7) Run with traction (30-60m, 4-5 times x2-3 group. (8) Run repeatedly for 30-60m, 4-5 times, x2-3 groups. Develop training methods for reaction speed and action speed? Various ball games; (1) the practice of pushing the ball with both hands → and then start to catch the ball (2) the practice of throwing the ball forward and upward with both hands → and then run out to catch the ball? Reaction exercises of various game natures; 3? Practice of stepping on the starting device when giving orders or listening to signals (passwords, applause, etc.). ); Half squat posture, jump up quickly when hearing gunshots, and touch high objects. 4? The fastest swing arm exercise lasts 5 ~ 10 ~ 20 seconds; 5? All kinds of leg lifts have the highest frequency, lasting 5 ~ 10 second; 6? The frequency of short-step running is the fastest, and the half-height leg-lifting running is 30 ~ 40 meters away; 7? Fast reverse pedaling, the distance is 50 ~ 100m (timing and step counting); 8? Run fast and stride, and complete the distance of 50 ~ 100 meters (timing and step counting); 9? Fast one-legged running, with a distance of 30 ~ 60m (timing and step counting). Start with 10 upright posture, lean forward gradually and then run out quickly. 1 1 On the inclined runway of 2-3 degrees, quickly complete the uphill or downhill accelerated running exercise with a distance of 40-50 meters.
Hope to adopt. Thank you.
There are three ways to improve the sprint speed in a short time:
1. Increase the stepping frequency.
3. Increase the stride.
3. Increase the step frequency and stride length.
Strength exercises:
Increase the strength of the upper arm through simple push-up exercises. Don't do push-ups too fast, pay attention to the width of your arms and strengthen your back, shoulders and arms. These parts will play an important role in the final stage of running. Don't do too much at once, just do it four or five times at first, and then gradually increase the number with the increase of strength. The advantage of doing push-ups is to provide resistance with your own weight.
Remember to go to a professional gym to practice barbells.
Do semi-squats and full squats. Strong strength will make you faster.
There is still a 30-meter sprint.
How to improve the endurance and explosive power of sprint in a short time? Solutions to endurance in the late stage of 100M running;
Once every morning and once every night.
First, 30-meter leg lifts/group X3 group (increase frequency)
B, standing fast running 60M/ group X4 group
C, walk 30m/ in the arch of the foot/group X2 (pulling the ligament of the hip joint) D, and leapfrog 40M/ group X2 (practicing leg strength).
D, 400M running in two groups at a constant speed, 800M running at a constant speed 1 group. Time yourself manually so that you can challenge your limits again and again.
Follow the above requirements for a month, and you will find that you have no problem running to 100M or even 200 m.
Of course, only if you eat hard. Nothing in physical training can improve performance without suffering.
If you are satisfied with my answer, please adopt it.