If it's a race, the first 100 meters is at a medium speed, keep close to the first two, then accelerate by 200 meters, try to keep the distance from the first place, and finally sprint 100 meters.

Warm up 10 minutes in advance, keep the correct running posture, breathe in three steps, don't breathe through your mouth, and don't wear clothes, pants and shoes that are not suitable for exercise.

If only the 400 meters in the second day of junior high school could be in 53 seconds.

I found you some information about how to train 400 meters and 50 meters online.

The 400-meter event is a "long-distance" sprint event, which is a mixed-oxygen sprint event with a large anaerobic ratio and a small aerobic ratio. So many people turn pale when they talk about 400 meters. In fact, as long as the physical fitness and technical training with the characteristics of 400 meters are carried out in the usual training, the effect of improving the performance of 400 meters can be effectively achieved.

To train 400 meters, we must first understand the characteristics of 400 meters. The key words are "anaerobic" and "speed", and the training of 400 meters is carried out around these two key words. In the process of training, some technical and rhythm training should be carried out according to the characteristics of the project. The following is my plan for 400-meter training, which is aimed at boys with 400 meters and 52 seconds. The training period is 7 months.

The seven-month training period is divided into three stages: preparation period, pre-competition period and pre-competition adjustment period. Each training session lasts for one week.

I. Preparation period

This period is mainly to improve athletes' running ability, develop various physical qualities and improve running skills. The time is about 4 months, 165438+ 10 to February of the following year. The training schedule is as follows:

(1) Monday

It takes 3 minutes and 45 seconds to 3 minutes and 50 seconds to do 4000 meters in the morning exercise. Improve cardiopulmonary function through aerobic training. Pay attention to the technical correction of ligament stretching and running.

Afternoon: Speed training, training content: 30m X4 times, 60m X4 times, 120m X3 times (mainly simulating the acceleration process after starting on a curve).

Quality training: low-load squat, high-load straight knee jump, fast low-intensity bench press, waist and abdominal muscle exercise.

(2) Tuesday

Special strength, snatch 40 ~ 50kg X3 ~ 4 groups X3 times. Squat, calf flexion and extension, bench press 70% ~ 90% x3~6 ~ 8 groups x3~6 times.

X2 group jumps1100mx4 times (you need to scrape the ground actively to achieve short support and forward movement when running), jogging and relaxing.

(3) Wednesday

Morning exercises are 4000 meters. The requirements are the same as Monday.

Afternoon: Running ability practice. 200-meter variable-speed running for X8 times and X2 groups (it takes 27 ~ 27.5 seconds to complete every 200 meters, with an interval of 100 meters, and the time required to walk 100 meters cannot exceed 1 minute).

(4) Thursday

Special strength, squat, calf flexion and extension 70% ~ 90% X6 ~ 8 groups X3 ~ 6 times. Half squat 40% ~ 60% x 10 ~ 12 times x 3 ~ 5 group bench press 40% ~ 60% x 12 ~ 15 times x 3 ~ 5 group.

Jump 100 meter X4 times X2 group (active scraping is needed to realize short support and forward movement during running).

Do a weight-bearing lunge 40m X4 times (this exercise can expand the pace of running well, which is an important requirement for 400m running).

Jogging to relax.

Friday

Morning exercises are 4000 meters.

Afternoon: Running ability practice. 200-meter variable-speed running X8 times and X2 groups (same Wednesday).

(6) Saturday

The special endurance is 600 meters X2 times (1: 28 ~ 1: 30 seconds, interval 10 minute), and the special speed is 300 meters X2 times (37 seconds 5 ~ 38 seconds, interval 10 minute) (note: passing 600 meters) And 300 meters is to improve speed endurance)

(7) Sunday

Rest, through this stage of training can greatly improve the running ability. And the technology has been improved, laying a good foundation for the next stage of training.

Second, pre-competition training

The training time is 2 ~ 3 months, generally from March to May. This stage is mainly to carry out high-intensity and targeted special training on the basis of the previous stage of training, so as to achieve the effect of changing from quantitative to qualitative.

(1) Monday

It takes 3 minutes and 45 seconds to 3 minutes and 50 seconds to do 4000 meters in the morning exercise. Improve cardiopulmonary function through aerobic training.

Afternoon: Speed training: 60m X3 times, 100m X4 times, 120m X3 times (mainly simulating the acceleration process after starting on a curve), 200m X3 times (60m and 100m require 90% intensity, 200m requires about 24 seconds).

Swing arm exercises, waist and abdominal muscles exercises.

(2) Tuesday

X2 group 200-meter variable-speed running for X8 times (every 200 meters requires 26.5 ~ 27 seconds to complete, and the interval rest 100m, 100m requires the walking time not to exceed 1min. Improve strength. Mainly to develop lactic acid resistance).

(3) Wednesday

Special strength, snatch 40 ~ 50kg x3 ~ 4 groups x3 times. Squat, calf flexion and extension, bench press 70% ~ 90% X3~6 ~ 8 groups x 3 ~ 6 times. The kettle bell jumps X20 X5 group.

Jump 60m× times x2 group (active scraping is needed to realize short support and forward movement during running and improve stride speed).

200 m X3 era (the mode of improving the speed and rhythm of 200 m to the first 200 m in 400 m competition).

(4) Thursday

400-meter test (you need to master your own speed rhythm, and you need to have a big stride and a sense of rhythm).

Friday

200-meter variable-speed running X8 times and X2 groups (same Tuesday).

(6) Saturday

The special endurance is 600 meters X2 times (1: 25 ~ 1: 27, with an interval of 8 minutes), and the special speed is 300 meters X2 times (36 seconds 5 ~ 37 seconds, with an interval of 10 minutes). Note: You can greatly improve your anaerobic glycolysis ability through ultra-special distance training of 600 meters. And 300 meters is to improve speed endurance)

(7) Sunday

Rest, this stage of training is a process from quantitative change to qualitative change. Can greatly improve the speed and speed endurance. And has strong lactic acid resistance. It is the key to get good results in the competition. The training at this stage is characterized by high intensity and high requirements.

Third, pre-match adjustment.

Usually one week before the competition, because the body may be tired after the intensive training in the previous stage, so use this stage to adjust the body state to the best, and at the same time, you can take in some nutrients that are conducive to recovery. The adjusted training arrangements are as follows:

(1) Monday

The morning exercise was 4000m, and in the afternoon 150m, and the X2 group did it four times (moderate intensity).

(2) Tuesday

4000 meters aerobic running, 200 meters X3 time (still running at the speed of 200 meters before 400 meters).

(3) Wednesday

Strength training, squat, calf flexion and extension, bench press 70% ~ 90% X6 ~ 8 groups x3 ~ 6 times. Swing arm practice.

(4) Thursday

Run freely for 20 minutes in the morning exercise and rest in the afternoon.

Friday

200m variable speed X6 times X2 group (about 200m 27.5s in strength).

(6) Saturday

Do a pre-match preparation activity.

(7) Sunday

rest

There are many training methods for 400 meters, mainly according to the characteristics of the event and different types of athletes. As long as we insist on systematic training, we can greatly improve our sports performance.

(School of Competitive Sports, Beijing Sport University)

The most important thing in 50 meters is explosive power. To practice explosive power well, we should not only train leg muscles, but also not neglect the cultivation of upper limb strength.

First of all, you can do several groups of leapfrog and leg lifts every day, and the suggestion is 4 groups. After each group 10 or each group is 3 meters, hold dumbbells (or other heavy objects) with both hands and do swing arm movements before and after running, and do two groups of 2* 100.

Then there is the essentials of getting started. Before you start, every movement should be done fully. When the referee asks for preparation, the center of gravity must move down. Get up immediately after hearing the starting gun. At this time, the stride must be small and fast, so that you can reach your highest speed faster. When you need to stand naturally afterwards, remember to send your hips, keep the center of gravity of your upper body, and speed up your swing arm, which is also the reason for exercising your upper limb strength.

The following experience is for reference only. My personal practical experience is: pre-test adaptation+endurance+perseverance = full marks. Presumably, the physical quality of the police is not bad. The key is to have an adaptation period of one or two weeks before the exam. During the adaptation period, you must try your best to run one kilometer quickly, and running once a day is enough. Take a rest for two or three days before the exam. During the exam, things may not be as good as when you train. There is no need to panic when you see others running fast. You just need to run like you are training (provided that you try your best to train for the exam). That's how I (Tiger www.gdgwy.net) trained myself. During the exam, it was from 4 minutes 15 seconds to 3 minutes and 25 seconds (only full marks, neither too much nor too little).

First, variable-speed running and interval running are the main means of 800-meter training for physical education candidates.

The 800-meter run is a typical aerobic and anaerobic run. The requirements for aerobic energy supply and anaerobic energy supply are very high. Therefore, training should not only improve the function of the heart and circulatory system, but also enhance the ability of aerobic energy supply; It is also necessary to improve muscle working ability and enhance anaerobic energy supply ability.

The physiological function of variable speed running is firstly to increase the heart capacity and improve the heart's ability to pump blood to the circulatory system during running, so as to better provide blood for working muscles and improve aerobic metabolism, that is, to improve endurance.

The physiological function of interval running is to cause "excessive acidification" of muscle blood. In order to eliminate the influence of "over acidification" on muscle working ability, it is required to have a large amount of alkali reserves in the blood to play a neutralizing role. Athletes have the ability to better resist "over acidification" and lack of oxygen for a long time, so they improve their anaerobic energy supply ability, that is, speed endurance.

Running at a constant speed (or at a fixed time) also has the same physiological effect as running at a variable speed. If used frequently, it will affect the biochemical changes of muscle contraction, increase glycogen in muscle, and improve the ability of aerobic decomposition to produce energy needed for muscle contraction. On the contrary, the anaerobic decomposition ability needed to exert speed will be relatively weakened due to lack of exercise, which will affect speed and then affect other special achievements, so it is not suitable for sports candidates' 800-meter training.

Sports candidates 800 meters training, the first stage mostly uses variable speed running training; In the second stage, variable speed running and interval running training are alternately adopted; In the third stage, interval running training is mostly used.

Second, arrange the 800-meter training in the weekly training plan reasonably.

The weekly training plan is formulated according to the tasks, contents and requirements stipulated in the stage training plan. When making a weekly training plan, we should accurately grasp the training situation of the trainees, carefully consider the exercise load of the training according to the existing training level of the trainees, and give consideration to all special trainings. The 800-meter training arrangement in the weekly training plan: the first and second stages are generally twice a week, the third stage is not less than once a week, and the training interval is not less than two days; It must be separated from strength quality training (especially barbell weight training), and it is usually arranged one or two days before high-intensity strength quality training, or on weekends, through Sunday adjustment, in order to achieve excessive recovery.

Third, the amount and intensity of exercise in a training class.

In the 800-meter training of physical education candidates, the exercise load is gradually increased in the first stage, the intensity of the exercise load is increased in the second stage, and the intensity is only increased in the third stage, without increasing the amount of exercise (or appropriately reducing the amount of exercise). The following is the teaching plan for the volume and intensity of the second stage 800-meter training:

1. Exercise amount and intensity arrangement of variable speed running

The running amount of each training class is about 4 times of the special distance of 800 meters. For example, if150m and 200m are used as fast running and100m is used as jogging adjustment, the training amount is: running 12 ~ 14 fast running150m+jogging100m. Or run 10 ~ 12, run 200m+jog100m. The intensity of the fast running period is not less than 70%, and the jogging period is not more than 3 times of the fast running period.

2. Arrangement of the amount of exercise and intensity of interval running

The running amount of each training class is about 3 times of the special distance of 800 meters. If the interval running of 200m, 300m and 400m is adopted, the training amount is:10 ~12 200m; Or 6 to 8 300-meter runs; Or five or six 400-meter races. The intensity of running is not less than 80% of your top speed. If the intensity of running is below 70%, it is not enough to stimulate people's body and has little significance to improve their performance.

I. Methods

This kind of training method is relatively simple, which appeared in the early 20th century, and basically depends on the athletes' own talents. Athletes mainly practice by themselves, with little quantity and intensity. Its characteristics are that the distance and time of training far exceed the distance and time of competition, and the speed is even, and the location is generally in the wild.

1, method improvement: After the 1920s, people improved this training method, mainly combining speed training with endurance.

Combined with training, the running amount and intensity have increased, and the training period of the whole year has been divided to some extent. There are obvious differences in training methods in each training stage. The training in the preparatory stage has a certain amount and intensity; In the competition, the content of speed training has been greatly increased. The training method of "running close to or reaching the distance of the race" began at this time. This training method is mainly represented by Finns. After 1930s, the middle and long-distance running circles in the United States, Britain and Finland, represented by American educator Mihefei, adopted track and field training, mainly some speed training, on the basis of long-term unified training in the suburbs.

2. Theoretical basis: The heart rate of non-stop running for more than 30 minutes is kept at 140- 160 beats/min, which is very important for developing sports.

It can improve heart function and aerobic capacity with obvious effect.

3. Achievements: Finnish athlete Pa nurmi won four gold medals in the middle and long distance race in the 8th Olympic Games in 1924, and then broke five world records in 10 years 13 times. Also benefiting from this training method is American athlete Beetzen Lun, who set a world record of1500m in 3 minutes and 48.8 seconds.

This training method was invented by Swedish coach Gustav hummel for middle and long distance running. "Tolek" means "speed game" in Swedish. Its training method is mainly to practice walking, jogging and running by using natural environment such as fields, Woods and sand. Athletes can decide the time and distance of acceleration and relaxation according to their own feelings. This kind of training is characterized by using natural environment and games to make athletes' psychology more relaxed, which is very good. The training distance is generally 10-20km. The acceleration distance is generally 600-2000 meters.

1. Theoretical basis: Tolek training method controls athletes' heart rate between 130- 180 beats/min by running at variable speed on the field, which not only develops athletes' aerobic capacity, but also develops athletes' anaerobic capacity. At the same time, it has played a good regulatory role in athletes' psychology.

2. Achievements: Under the training of "Fa Tolek" method, Swedish athletes Haig and Anderson created the myth of unbeaten for 20 years.

(3) Intermittent training method

This method was invented by German coach Bo Gerschler and physiologist Lundel in the 1940s. Intermittent training is a kind of training that strictly stipulates the interval of repeated exercise, so that the body is in an incomplete recovery state and exercises repeatedly.

Practice method. There are three types of interval training: high-intensity interval training, intensive interval training (type A and type B) and developmental interval training. The high-intensity interval training time was less than 40 seconds, and the heart rate recovered from 190 beats/min to 120- 140 beats/min. High strength and insufficient spacing. The intensive interval training A-type training time is less than 40-90 seconds, and the heart rate 180 beats/min returns to 120- 140 beats/min, with high intensity and insufficient interval; The training time of type B is less than 90- 180 seconds, and the heart rate is restored from 170 beats/min to 120- 140 beats/min, with high intensity and insufficient interval. Developmental interval training lasted more than 5 minutes, and the heart rate recovered from 160 beats/min to 120 beats/min, with moderate intensity and insufficient interval. Intermittent modes are walking and jogging.

1. Theoretical basis: Through strict intermittent process, the heart function of athletes can be obviously enhanced; By adjusting the intensity of exercise load, various functions of the body can adapt to related sports; Through different types of interval training, the functional ability of glycolytic metabolism or mixed metabolism of phosphate and glycolysis, mixed metabolism of glycolysis and aerobic metabolism or aerobic metabolism can be effectively developed and improved; By strictly controlling the interval time, it is beneficial for athletes to stabilize and consolidate their technical movements in fierce confrontation and complex and difficult competition environment; Through the stimulation of higher load heart rate, the body's ability to resist lactic acid is improved, thus ensuring that athletes have the ability to continue exercising while maintaining high intensity.

2. Achievements: Through the application of interval training, German athletes broke the world record three times in the 1940s and 1950s.

(D) Repeated training method

Repeat several fixed paragraphs for many times during the training. The paragraphs can be shorter, equal or slightly longer than the competition paragraphs, and the rest interval is longer. The heart rate returns to 1 10- 100 times/minute to continue the training. The core of repetitive training method is five major structures (length, running speed, repetition times, interval time and rest mode) and three types, namely, short-term repetitive training method (time is less than 30 seconds, the intensity is the highest, the interval time is relatively sufficient, and intermittent walking or sitting method) and medium-term repetitive training method (time is 30 seconds -2 minutes, the intensity is the second highest, the interval time is relatively sufficient, and the interval walking or sitting method).

1. theoretical basis: through repeated training, athletes' aerobic capacity can be obviously enhanced, resulting in adaptive changes that match related sports; Through different types of repeated training, it is beneficial for athletes to stably play technical movements and improve their sports performance in fierce confrontation and complex and difficult competition environment.

2. Achievements: The typical representative of successful repetitive training is Belgian athlete Luo Mogens, who broke the record of 1955.

800 m 1 min and 45.7 seconds.

(5) Marathon training method

In the 1960s, Lydia de of New Zealand advocated the theory of "winning by kilometers" and initiated the marathon training method. In this way, two Olympic champions have been trained and five world records have been created. Therefore, the world middle and long distance running can be divided into two training systems: the training method of constant speed and arbitrary speed change in natural environment and the intermittent training method on the runway.

(6) Altitude training method

Inspired by the 1968 Mexico Olympic Games, the middle and long distance running created an intensive training method-plateau training method, which

It has promoted the further development of the world middle and long distance running level.

Second, the requirements

(1) Preparation period: Training focuses on the development of athletes' overall physical fitness and general special abilities. The methods are mainly continuous long-distance running training and "Tolek" training, combined with speed and general strength training, to develop athletes' aerobic level and improve their running ability.

(2) Competition period: pay attention to the development of athletes' competitive ability and ensure their excellent performance in the competition. Methods: Intermittent training and repetitive training can be selected to control the running amount and intensity of athletes through heart rate, and gradually form a competitive state, and maintain the best competitive state until the competition.

(3) Recovery period: adopt jogging, "Tolek" running with game characteristics, ball games and medical and psychological measures to recover the body and eliminate mental fatigue.

Third, application

(1) The training of phosphorus anaerobic energy supply system is mainly based on 6- 10 second explosive exercise, and the exercise adopts 30-60 meters repeated running.

And inter-race running, jumping about 65,438+00 seconds, cross-country sprint 30-50 meters. The intermittent training method of10-120 seconds is adopted for the training of the energy supply system of glycogen anaerobic glycolysis.

(2) Adopt continuous training method, run for 40- 100 minutes at moderate intensity, run for 15-30 minutes at anaerobic threshold intensity, and have a heart rate of about 160 beats/minute.

(3) The interval training method is adopted, with many short intervals, and the heart rate is about 150- 160 beats/min (200m fast/100m slow 14- 16 beats, 400m fast//kloc. The heart rate is about 160- 170 beats/min (for example, 1000m fast /200m slow 8- 10, 200m fast /200m slow 4-6 times, etc.). ).

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