(2) Attack and swing practice: the practice of imitating the hurdle action on the hurdle, in order to learn and master the technique of fully stretching and swinging legs before bending your knees in the half attack, and improve the awareness of frontal attack on the hurdle.
(3) Swing the leg over the hurdle imitation exercise (whipping exercise): Swing the leg forward and lift it, press the calf forward and take the initiative to land, so as to learn to move the leg to imitate the action of crossing the hurdle.
(4) In-situ cross-legged hurdle training: learn to master the cross-legged hurdle technology to improve the flexibility and flexibility of the hip joint.
(5) Hurdling imitation exercise: imitate the hurdling action of two legs when walking, so as to strengthen the complete technique of coordination and cooperation between upper and lower limbs when hurdling.
(6) Swing and pull the hurdle from the side of the hurdle: complete the hurdle action from the side of the hurdle during walking.
(7) Rhythm running between hurdles imitates hurdle practice: the concepts of three-step hurdle and hurdle running are initially established.
(8) Swing the leg over the hurdle: learn the techniques of swinging the leg to attack the hurdle and pulling the whip over the hurdle.
(9) Relax the hurdle: Run in from the side of the hurdle, make a complete hurdle at a moderate speed, and master the correct hurdle technique.
(10) Run 6 ~ 8 steps over the first hurdle: learn the first hurdle and hurdle technique at the start.
(1 1) Run 3 ~ 5 hurdles: Strengthen the combined technique of starting, hurdling and running between hurdles in the first hurdle.
(12) Shorten the distance between hurdles: improve the frequency of running between hurdles and the awareness of crossing hurdles quickly.
(13) repeated hurdle race: repeat the training of starting and running 8 ~ 10 hurdles to train the whole technique and rhythm.
Hurdling is a sprint event with high speed and high technical requirements for athletes. Its essence is hurdling. The biggest feature of hurdling is to cross a certain number of obstacles in high-speed running. Therefore, it is necessary to scientifically and systematically train athletes' flat running speed and special skills in order to reach a higher level of sports. However, due to the influence of many factors such as technology, venue and training time, it has not been paid attention to in some schools and its popularity is not enough. Even the competition was cancelled in the sports meeting, which led to the slow progress of the hurdle race. Based on the teaching practice in recent years, the author discusses the characteristics and laws of school extracurricular training on how to improve the level of hurdle race as soon as possible, and talks about training methods for colleagues' reference only. It should be said that speed is the primary position in sprint events (including hurdles). In training, athletes are required to proceed from reality and complete tasks with high intensity and high quality. In speed training, I mainly use the following two methods.
1. Develop athletes' horizontal running speed by conventional means.
Run through the sprint training throughout the year and improve the speed ability of each athlete as much as possible. In the process of flat running speed training, we should pay attention to the technical characteristics of hurdle running speed, such as high center of gravity and fast frequency. The exercise methods are: (1) running 30-60 meters in short distance; (2) downhill running with a slope of 30-60 degrees; (3) marked fast leg-lift running; In addition, I adopted the training method of "running repeatedly for long and short distances", that is, 30m+20m+30m, instead of 30m+20m+50m used in traditional teaching methods. After adopting this training method, athletes not only better overcome the psychological pressure caused by the longer running distance, but also avoid the phenomenon of loosening before tightening in repeated running training. At the same time, it can reach the maximum intensity according to the requirements of the coach in each run, and quickly improve the anaerobic metabolism ability of athletes, thus achieving obvious training effects. For example, the student Feng Li 100m is increased from 12.23 to1.50, and the column 1 10m is increased from 16.88 to 15.9.
2. Develop the athletes' special speed according to the special characteristics.
A sprinter with high running speed may not be able to run hurdles well. Practice has proved that only by reasonably combining the obtained flat running speed with the hurdle running technique can we achieve excellent results. The exercise method is (1) hurdling to reduce the difficulty. Such as shortening the column spacing; (2) Change the rhythm between bars. The emphasis is on the three-step rhythm, aiming at improving the athletes' sense of distance and rhythm. Such as 5 steps, 3 steps, 3 steps and 5 steps; Five steps, three steps, five steps, three steps and so on. (3) Change the column height, focusing on changing the first and second columns. For example, the first pillar is 0.762 meters high and the second pillar is 0.84 meters high; The first column is 0.84m, and the second column is 0.84m high. The function of the first scheme is to improve the success rate of running to the first hurdle, enhance the confidence of athletes and make the whole run complete smoothly. The function of the second scheme is to strengthen students' in-depth understanding of the technical characteristics of "running hurdles" and can effectively correct athletes' mistakes in "jumping hurdles". (4) Hurdling and running. Let the athletes be at different starting lines, one of which adopts flat running, and the distance difference is based on the fact that the athletes can reach the practice finish line at the same time after starting. Make further use of speed in the process of hurdles.
Speed is an important physical quality and the "soul" of hurdlers. With the improvement of hurdlers' technical level and special speed quality, hurdlers' skills are further developed in the direction of hurdling, paying more attention to the effectiveness of hurdlers' movements, rather than sticking to postures and appearances, not only tapping their potential by shortening their time, but also paying attention to fast running after hurdling. With the continuous improvement of the horizontal running speed of elite hurdlers, the utilization rate of speed will be further improved. It perfectly combines the running and crossing technical movements in high-speed sports.
The key to improve performance is to combine the technical movements in high speed, and its core is the close combination of reducing the flying time of hurdles and speeding up the pace of hurdles. Therefore, the hurdle technique should be closer to the flat running technique. In each hurdle cycle, the ratio of the stride between hurdles to the running distance between hurdles will be smaller than now (about 40% at present), that is, the distance between the landing points of the lower hurdles will be shortened. Hurdles run fast and naturally, and the three steps between hurdles tend to be more uniform. Compared with the future, the technical stability will continue to improve. The rhythm of the whole hurdle race has been further improved.
The stability and improvement of the whole rhythm of hurdles is one of the important factors to improve the performance of hurdles in the future. From the speed change of the whole hurdle race, the speed curves of men's 1 100 meter hurdles and women's100 meter hurdles will show a fast and steady increasing curve, that is, the acceleration stage appears earlier, so you can advance1hurdle, the speed maintenance stage is extended by 2-3 hurdles, and the speed drop is delayed by 2-3 hurdles.
The speed of men's and women's 400-meter hurdles shows the curve characteristics of rapid rise, slow decline and slight decline, that is, the acceleration stage appears early, the speed maintenance stage will be extended by 1-2 hurdles, and the deceleration stage will be delayed by 1-2 hurdles.