(A) reasonable and correct technical action
Whether athletes can master reasonable and correct technical essentials is the basic condition for reaching a high level in the future. Because sprint is a periodic exercise, you have to run dozens of steps repeatedly during the whole process. A small mistake, repetition, becomes a big problem. If the stride length of each step can be extended by 5 cm, then the advantage of 2.5 meters can be achieved in 50 steps. Therefore, efforts should be made to improve this technology. The standardization and rationality of technical action mainly lies in that the movement structure of running should be more in line with the principle of sports biomechanics, so that running technology can better reflect economy and efficiency. In the technical form of running, it is shown as follows: the movement is balanced and the fluctuation of the center of gravity is small; The movements of the upper and lower limbs are coordinated, the upper limbs actively swing their arms, and the lower limbs push and push together; Run straight ahead with a good sense of rhythm. In short, if athletes master reasonable and correct technical essentials, we will get twice the result with half the effort in training.
(2) Special strength and ability
Strength is the foundation. Almost all competitive sports are inseparable from the training of basic strength. In the strength training of sprint, teachers should organically combine one-time strength training (explosive power) with multiple strength training (special strength ability). In the past, we used many means in strength training, generally absolute strength training with large weight and few weight times. This method is conducive to the development of explosive power. But in sprint, we should pay more attention to the development of special strength and ability. Because of general strength training, the weight times will not exceed 10. According to the characteristics of the event (sprint is a periodic exercise), if you run 100 meters, you need at least 45 to 48 steps (men), and 200 meters is even more. Therefore, what we need more in the process of sprint training is the ability of strength to continuously act on muscles, that is, the ability of special strength. Specific training methods and means can be used: elastic leg swing, weight-bearing high leg lift,100 ~ 200m stride jump and so on.
(3) Speed ability
Speed ability is the core. As far as sprint is concerned, the past view generally believed that speed training was the core. But I think speed ability is the core that needs to be grasped from beginning to end. The so-called speed ability is the ability to maintain speed, which is different from the usual speed endurance. As far as training means are concerned, speed ability refers to running at or near maximum intensity in100 ~ 200m. It is characterized by few repetitions, long intermission time and high intensity. Speed endurance refers to a slightly lower intensity (80% ~ 90%) of 250 ~ 500 meters; It is characterized by many repetitions, average running intensity and relatively short interval. Some athletes' late-course ability is not good, and as a result, their special achievements will not be very good. The result of analysis is that the athletes' pace frequency ability is not good. But in fact, it is very likely that the athletes' short distance within 50 meters has good rhythm and high intensity. Then, the athlete's absolute pace frequency should be good; It's just that the relative pace frequency is not good, which shows that his ability to maintain speed is not good enough. If athletes improve their speed ability through targeted systematic training, they can still maintain their original pace frequency and speed in the first half; Then his special achievements and the whole pace frequency index will definitely go up accordingly.