Sprint is a work item with extreme strength. According to physiological and biochemical theories, extreme intensity work belongs to anaerobic metabolism for energy supply. Sprint requires that the human torso lean forward slightly, but not bow its head. The arm should be bent and swing back and forth on one side of the body. It can be seen that sprint is an intense sport with high technical requirements, quick response, high flexibility and great intensity. I mainly start from the following aspects in my usual training.
First, develop explosive exercises.
Explosive power is determined by two organic components, namely speed and strength. So you can use the following exercise methods: 1, jump deep; 2. Vertical jump; 3. vertical jump with weight; 4. jump with weight; 5, squat with weight; 6. Swap jumps with weight-bearing lunges.
Second, practice flexibly.
Flexibility refers to the range of human joint activities and the stretching ability of muscle ligaments. It is of great significance in sprinting, especially in increasing the stride of athletes. So I usually use the following methods in training: 1, body flexion exercise; 2. Tie rod legs; 3. Longitudinal and transverse arm forks; 4. The ribbed wooden body bends and stretches back and forth quickly; 5. Kick (front, side and outside swing) and sit cross-legged. 6. Quick squat exercises.
Third, the training of action speed.
This link is the key to sprint training, and the methods I usually adopt are auxiliary practice, repetition, competition and games. Among them, the competition method is often used for speed training. Due to the short time of speed training, the frequent use of competition methods can make athletes feel high and show the maximum speed. Like the competition method, it can stimulate the athletes' high emotions, and at the same time, it can cause various movement changes during the competition, and it can also prevent the form of "speed obstacle" caused by often arranging exercises that show the maximum speed.
Monday and Thursday, 1, jump deep; 15 group * 10 times
Every Tuesday 10 group *30 weight-bearing lunges exchange jumps.
Wednesday 30m sprint -60m sprint -80m sprint, 10 group, the key is to improve the pace frequency, downhill running can significantly improve the performance.
Flexible exercise on Friday, kicking 10 group *30 times, vertical jump with weight 10 group * 15 times.
Saturdays 15 weight-bearing squats * 10 times; 30m dash-60m dash-100m dash 6 groups
Take an active rest on Sunday, such as playing ball games.
Every training preparation and relaxation activities are essential.
How to improve the sprint speed
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), frog jump, 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) Short-term variable-speed running practice.
(1) Run for 30-60m, and the x2-3 group will run 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, and run for 3-4 times in x2-3 group.
(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 of reaction speed and action speed
1? Various ball games; (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? The practice of stepping on the starter 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.
In addition, I would like to make some suggestions:
First of all, eat less or no sugary food from today to three days before the game, and start eating more Gaotang food three days before the game. On the day of the game, eat 80% full and digest well. You can drink 200ML of 40% glucose water 30-40 minutes before the competition. Besides, take three tablets of vitamin C instead of chocolate.
2. Carefully prepare for practice. Track and field sports can easily cause injuries to muscles, joints and ligaments, especially lower limbs. The only way to prevent it is to prepare before the game. The more prepared you are, the less likely you are to get hurt. On the basis of jogging, you can exercise the muscles of shoulder joint, elbow joint, back and waist, legs, knees and ankles, strengthen the strength of muscle ligaments, improve the sensitivity and coordination of the body, thus preventing injuries and improving sports performance.
4. Before sports or competitions, students should pay attention to keep good sleep and body reserves, control too much diet and water before competitions, and don't drink alcohol.
5. After exercise or competition, do a good job in relaxation activities and restore physical strength and muscle strength as soon as possible. Its method is to shake and pat all parts of the body and massage with each other.
6。 Don't take off your coat before you have a fever, and put on your coat immediately after running to prevent catching a cold. Long-distance running shoes and socks should be soft, feet,
Have confidence to take the first place!