First, the training method
(1) Run uphill and downhill
(2) 60-80m variable speed running
(3) Run with rubber belt traction on the way.
(4) Running at 80- 100 meters with load
(5) Special exercises such as leg-lift running, short step running, reverse pedaling running and wheel running.
(1) High leg running.
The upper body stands upright or slightly leans forward, the center of gravity of the body is raised, and the thigh is raised at about 90 degrees with the trunk. Then, the knee joint is relaxed, the calf is naturally straightened, the forefoot touches the ground, the three joints of the support leg are fully extended, the pelvis is sent forward, and the arms are swung back and forth to cooperate with the two action legs.
② Small step running
The body leans forward slightly, the thigh is raised to about 35-45 degrees from the horizontal line, the knee joint is relaxed, then the thigh is pressed down, and the calf stretches forward along the inertia of pressing down, and soon the forefoot actively touches the ground, and the toe completes the final "scraping" action; The two arms swing back and forth with the movements of the two legs. Short-step running requires small stride, fast frequency and relaxation. Relax, naturally stretch the calf, touch the ground with the forefoot, fully extend the three joints supporting the leg, send the pelvis forward, and swing your arms back and forth with the leg.
(3) Reverse pedaling
The upper body leans forward slightly, and the supporting legs are fully pushed straight, while the flexion joints of the swinging legs move forward in the lead, and then the thighs actively press down, landing with the forefoot, and the arms swing back and forth to match the movements of the legs.
④ Wheel operation
The upper body is upright, the thigh is folded forward and lifted, the heel is close to the hip, the thigh and trunk are lifted forward at a 90-degree angle, then the thigh is pressed down, the knee joint is relaxed, the calf is extended with the hind foot and actively touches the ground, and the arm cooperates with the movement of the leg.
In-situ shot put is a compulsory item in physical education college entrance examination, which requires not only certain strength and quality, but also certain technology. Because the running route of shot put in the air is parabola, the distance of shot put depends on the speed and running time of shot put in the air. The running time depends on the height of the shot put, and the height depends on the angle of the shot put. So its performance mainly depends on the angle and speed of the shot put.
First, manipulation practice (taking the right hand as an example)
1. Practitioners drive the ball to the front of the wall (distance 1 m), hold the ball with their right hands on their right shoulders and their left hands, then push the ball against the wall with their outstretched arms, press the ball hard with their middle fingers, pause, and retract with both hands. After the ball pushes the wall, it is required to bend your wrist and pluck the ball with your middle finger. The main experience is to buckle your wrist and finger.
2. Practitioners spread their feet, hold the solid ball (or shot put) on the right shoulder and neck with their right hands, and hold the ball with their left hands, and then quickly and vertically push the ball to the ground (hit the ground). The ball is required to be placed slightly in front between the feet, mainly to experience the feeling of rapid shooting.
3. Practitioners face the throwing area with their feet open and their right hands reversed, hold the mineral spring horizontally on the right shoulder and neck, fill the bottle with 2/3 sand, put their thumbs on the bottom of the bottle, bend their knees, and then push it out by kicking, stretching their arms, wrists and fingers, requiring the bottle to fly upright in the air. Mainly understand the order of upper and lower limbs and correct push-pull movements.
Second, hand speed practice
1. Push mineral water bottles or softball, with complete skills. It is required to shorten the time to complete the action as much as possible, mainly to experience the muscle feeling of rapid exertion.
2. Push the solid ball from the side to the wall (about 7 meters away). Set a rubber band parallel to the wall in the middle of the throwing line, about 2.9 meters high, and draw three horizontal lines parallel to the ground with an interval of 0.5 meters from the height of the wall. Practitioners use complete techniques to push the ball to the wall. On the premise that the ball does not cross the rubber band, the higher the impact point on the wall, the better (the faster the ball moves, the smaller the flying arc and the higher the impact point on the wall). It is required not to destroy the complete technical action.
Third, hand corner exercises.
1. Do more imitation exercises of kicking, stretching, turning around and lifting legs with your partner. The imitator should be prepared for the shot put posture, and the partner should hold his right hand behind his back (to play a fixed role). The imitator should push, turn, stretch and lift the body repeatedly, and at the same time, he should lift his heels and push his hips. Mainly experience the coordinated play of the whole body.
2. Stand by the wall in a prepared posture, push your hips, lift your body, don't stretch your arms at the top shoulder, and use the speed of pushing, turning, lifting and jacking to eject the ball. Require coordination of upper and lower limbs, push, turn, dial, stand and push in turn. Mainly solves the problem that practitioners often exert force on the upper limbs and do not exert force on the lower limbs. 3. Set a rubber band with a height of about 2.5 meters parallel to the extension line of the throwing circle at a place 5-8 meters away from the throwing area. Practitioners push the ball through the rubber band with complete skills, and ask the exhibitor to increase the angle of his hand when pushing the ball.
Standing triple jump
Introduction: 1. The reason why the forward swing is not harmonious: the concept of action is unclear. Correction method: swing your legs straight repeatedly and then swing your knees, from slow to fast. 2. The knees are bent, the center of gravity is not allowed, and the arms are not in place. Reason: the concept of action is unclear and the preparation posture is not accurate. Correction method: explain the concepts and requirements clearly and do more. ...
1. Inconsistent pre-swing
Reason: the concept of action is unclear.
Correction method: repeat the action of swinging the straight leg before bending the knee, from slow to fast.
2. The knees are bent, the center of gravity is not allowed, and the arms are not in place.
Reason: the concept of action is unclear and the preparation posture is not accurate.
Corrective methods: explain the concepts and requirements clearly, practice more preparatory posture, pay attention to the degree of knee bending, neither too high nor too low, moderately lower the center of gravity, stretch the initial length of working muscles, and make full preparations for pedaling.
3. The pedal extension is not in harmony with the swing arm, and there is a phenomenon of "backward swing"
Reason: poor coordination
Correction method: explain the essentials of the action, carry out "pushing and stretching" and "swinging arm" at the same time, do more pre-swinging arm movements and swinging arm jumps, and at the same time carry out some other actions that can improve coordination.
4. Small jumps and stepping before take-off.
Reason: the take-off technique is wrong and the concept of action is unclear.
Correction method: further explanation and demonstration to help students establish correct technical concepts. To be clear, when taking off, don't have the idea of "speculation", thinking that "a small jump or a small step to help" will jump further. In fact, this is an illegal action of standing long jump, which counts as a failure of long jump and not a result. Practice taking off with both feet at the same time, or start standing jump or small step continuous frog jump at a short distance; Or jump with sandbags on both feet, and gradually form the correct technical action of lifting your feet and landing.
5. Not enough pedals, not enough swing arms.
The reason: the concept of "pedaling and stretching" is unclear, people are eager to take off, and there is no correct understanding of the role of the swing arm.
Corrective methods: further clarify the technical requirements of "pedaling and stretching", embody "full" pedaling and stretching, and achieve "fast pedaling and stretching", so that students can clearly understand the explosive force during take-off, and fully and quickly pedaling and stretching hips, knees and ankles, especially ankles, which has an important influence on fast take-off. At the same time, we should also strengthen the practice of "coordination of push and swing", and good swing arm action has a positive effect on take-off. For example, practice semi-squat, swing arm jump, standing support, standing jump and so on.
6. The abdomen is not enough to lift the legs, causing the phenomenon of "sitting" and jumping.
Cause: Poor abdominal and leg lifting strength.
Corrective methods: further explain the demonstration of abdominal contraction and leg lifting, help students to establish correct technical concepts, let students correctly understand and know the essentials and methods of standing long jump, do more imitation exercises, emphasize relaxation and naturalness, and actively develop the strength and flexibility of waist and abdomen muscles and rear thigh muscles. For example, take off from the original place, bend your knees in the air or clap your hands in front of your legs. When landing, you must bend your knees to cushion. You can also do more training methods such as sit-ups, take off in situ, and jump off the pedal (jumping box) to cultivate students' ability to hold their knees and lift their legs in the air.
7. The upper body leans forward easily.
Reason: The upper body leans forward too much, longing for the palm to land.
Correction method: further explain the demonstration, explain the scientific nature of the calf stretching forward and the heel landing first when falling, do more exercises of jumping the rubber band with both legs and feet, and experience the movements of the calf stretching forward and lifting the leg.
8. Inverted
Cause: the calf is stretched forward too hard, or the strength is not handled properly.
Correction method: appropriately increase the take-off angle, and when landing, the feet should follow the ground. At the same time, bend your knees to cushion, the instep actively presses down, and the knees are pushed forward hard, so you can feel the feeling of kneeling forward, and the upper body quickly transitions to the forefoot and leans forward. First, jump closer and experience the action. Jump hard after proficiency.
9. Body deflection, unbalanced posture in the air
Reason: the strength of left and right feet is uneven, and the take-off action is random.
Correction method: increase the strength of ankle joint and practice the braking of pedaling and stretching swing arm more. Generally, you can jump when you are ready to swing for 2-3 times, emphasizing the role of swing arm braking, but to make the whole technical action stretch and coordinate, you can't brake the swing arm halfway. The goal is clear, the take-off action is serious, not sloppy, and students do not joke with each other.
10. The landing is unstable, and the landing areas of the two legs are quite different.
Cause: uneven foot force or fear of falling.
Correction method: Take off and land at close range, and coordinate the swing of arms. Set up markers on the ground and consciously step on them with your feet.
In short, in the teaching of standing long jump, students often focus on the "distance", which tends to ignore the correctness and integrity of the take-off action, resulting in some wrong actions. Teachers should guide students to correct this phenomenon, according to the actual situation of students, from technical correction step by step, down to the position of students' feet and the height of swing arms. Regardless of whether students' athletic ability can achieve the required results, we should emphasize the standardization of movements. Only by practicing correctly and regularly can we improve the practice effect and achieve the best sports effect.