Practice method?

(1) Sitting on the hurdle: Sit on the ground, imitate the movements of legs and arms when crossing the hurdle, initially establish the technical concept of coordination between hands and legs, and develop flexibility. ?

(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.

(1) speed training

It should be said that in sprint events (including hurdles), speed is the primary position. 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 role of the second scheme is to strengthen students' in-depth understanding of the technical characteristics of "running hurdles" and 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.

(2) Special technical training

Hurdle running has high technical content and great difficulty. In the process of technical training, we should grasp the main links and train athletes according to the weak links in technology. Adhere to the following points: (1) accept the theoretical concept of modern hurdle technology. In this regard, we can take advantage of multimedia to visit websites related to track and field teaching. Through the intuitive method, this paper makes a theoretical analysis of the hurdle technique to deepen the athletes' understanding of the technique. The core of hurdling technique is hurdling step, which determines the speed of hurdling. Hurdle consists of swinging legs to attack the hurdle, lifting the straddle to pull the hurdle and landing on the lower hurdle. Through repeated observation and analysis, athletes' cognitive understanding and acceptance ability have been strengthened and improved. (2) Emphasize "swinging legs". The moment the athlete stepped on the starting point, the swinging leg entered the swinging stage of attacking the hurdles. The mission of swinging legs is not completed until the swinging legs land. Whether the swinging leg is fully active in attacking the hurdle and landing quickly directly affects the hurdle step, so doing more swinging leg exercises is an important factor to improve the hurdle technique. It can be said that there is no quick hurdle without fully and actively swinging your legs to attack the hurdle.

(3) Keep practicing every day.

Hurdle running is a combination of hurdle and running, and in hurdle technology, hurdle technology and rhythm between hurdles directly affect hurdle performance. The formation of correct technology can only be achieved after thousands of tempering, so practicing every day is to speed up the improvement and perfection of technology. A large number of imitation exercises make athletes constantly strengthen in the process of technical improvement without losing continuity. Shorten the time to master skills, so we use the morning exercise time every day to practice the details of hurdle skills. For example, the hurdle technique practice is lifted and turned from the side of the hurdle; Technical practice of swinging legs to attack targets; And using different heights of hurdles to enable athletes to master, consolidate and improve hurdle skills.

(D) the cultivation of psychological quality

The psychological quality of athletes has a great influence on the improvement of sports skills and the exertion of their level, which has attracted more and more attention and research. In training, we mainly focus on cultivating athletes' self-control from two aspects. One is "watching movies", that is, before and after each hurdle race, athletes are consciously reminded of the action process (image thinking) from the start to the first hurdle and the second hurdle to the finish line, and their technical characteristics and existing problems are explained. At the same time, guiding them to put forward their own ideas and means to solve problems can not only enhance athletes' self-confidence, but also easily solve technical problems. The second is to introduce competition mechanism, so that athletes can often experience the joy of "success" and the pain of "failure" in the competition, help athletes analyze the reasons, overcome psychological obstacles and clearly understand their own strength. Only in this way can we play our level normally or even supernormally in the competition.

800 meters

Running training has four basic elements: endurance, strength, speed and rest.

keep patience

If running is regarded as a pyramid, the top events once or twice a year are its pyramid, and the endurance foundation is the tower foundation. Kentucky is the most interesting place for runners who pursue health. But for most runners, the tower foundation is the starting point and end point of the whole plan. Without a good foundation, it is impossible to work with greater intensity and speed. Some runners often neglect their plans, which will adversely affect our running. In fact, we can design our own running plan well, especially to lay a good foundation for endurance training every year.

force

With the growth of age, our physical and mental endurance has dropped to the edge of the cliff. Decreased muscle protein is a typical aging disease. In the elderly, falls and fractures are more common because of their decreased muscle strength and extreme weakness. Research shows that strength training can also effectively reduce the frequency of falls and fractures in the elderly.

No matter what age runners are, few people try to exercise muscles outside their legs. However, in daily training, regularly arranging a series of simple upper limb strength exercises will effectively improve the running ability of trainers. The purpose is to improve the strength and endurance of shoulders and arms, as well as the strength of abdominal and back muscles. Through the rational use of arms, the runner's performance can be improved by nearly 12%. Ordinary runners who don't know how to use their arms are unfortunate. The longer they run, the more tired their arms are. Arms can keep their stride effectively because they move their legs rhythmically like metronomes.

Increase the strength of the upper arm through simple push-up exercises. Don't do push-ups too fast, pay attention to the width of your arms and strengthen your back, shoulders and arms. All these parts will play an important role in the final stage of long-distance running. Don't do too much at once, just do it four or five times at first, and then gradually increase the number with the increase of strength. The advantage of doing push-ups is to provide resistance with your own weight, 3 without investing in any facilities.

Another important muscle in running is the abdominal muscle. A weak and flabby abdomen means that in the final stage of long-distance running training and competition, your stride becomes smaller, your chest becomes smaller, and the total amount of air delivered to your abdomen decreases. In addition, due to the poor strength of abdominal muscles, it may involve the waist muscles opposite the abdomen. The solution is to do sit-ups regularly in a planned way. This exercise will exercise the muscles of the back, waist and abdomen. The simple way to integrate strengthening upper limb strength into daily running is to do it like doing exercise after running every day. At first, 10 sit-ups, 5 push-ups, 20 arms flexion and extension, increased to 12 sit-ups, 6 push-ups and 24 arms flexion and extension two weeks later.

Strengthen the running power as much as possible. Once you have a certain endurance foundation, the easiest way to increase your stride is to run in the mountains. A regular mountain running plan will have a miraculous effect on daily running, especially on competition results. Mountain running can enhance the strength of runners' thighs, enhance the coordination of legs and enhance the coordination of the brain. It has a greater impact on older runners. According to the survey of Stanford University, the bone mineral density of the elderly who run mountains is much larger than that of the elderly who have not participated in training or participated in lack of stimulation training.

Training for mountain running can start slowly. First of all, when you are training for mountain running, you don't have to run steep mountains. If you run a steep mountain, the only thing you can do is climb it. For an ideal mountain run, the length of the mountain road is a quarter of a mile, and the slope of the mountain should not be too steep, so as to exercise the back pedal strength of the leg without making the muscles too nervous. Secondly, try to run up the hill. Because when you run downhill, the impact on your feet, ankles, knees and legs increases (about 4 to 5 times your weight). When running uphill, the impact will be much smaller, which is more conducive to strengthening the strength of the thigh and helping to stretch the achilles tendon. When you run down the hill, you should reduce your stride.

According to the effect of other series of mountain running, run once in the first week; In the second week, run twice. 8 to 10 weeks before you plan to participate in the race, effectively integrate mountain running into your weekly intensive training. Repeat 1 2 times a week to make mountain running occupy an equal proportion in daily and regular moderate-intensity training.

speed

For a runner, there are many ways to carry out speed training: going to track and field and repeating various sprints; Play speed games; Run down quickly from top to bottom; Take part in competitions, etc. Speed training is available to everyone, especially the elderly, because it maintains gait and good biomechanical structure of human body, which will gradually disappear with age. Many adults who don't run well think that they just adapt to jogging every mile 10 minute day after day, regardless of the intensity and speed of running, which is incorrect.

There are three ways to improve the speed:

1. Increase the stepping frequency.

3. Increase the stride.

3. Increase the step frequency and stride length.

The first method is better than the second method. The increase of stride will lead to excessive stride, which will cause some biomechanical problems and sports injuries.

Speed training, especially track and field, should be a step-by-step (painless) training to improve the pace frequency and stride length. Step by step is very important. Speed training in track and field is very important for developing speed sense, and it also provides an opportunity for improving running posture.

rest

Among the four elements of running, many runners have laid a good foundation in training endurance. Some runners coordinate their speed and endurance well. However, few runners take rest seriously. There is enough evidence to prove that rest is the most important factor among the four basic elements. Running has brought us many benefits, and these benefits are all paid by us. In running, this price is the repeated process that muscle tissue in the body is constantly destroyed and reorganized. Endless running will eventually lead to muscle injury. In running, we think that injury and overuse mean the same thing. And muscle tissue is stronger after rest than before.

In order to keep us healthy and run better, we need to follow some basic principles when running.

1. Run a few days less every week.

2. Use some low-intensity training every week instead of running 1 day or 2 days. For example, aerobic and sweating training on power bicycles.

3. incorporate some walking activities into your training.

There should be fewer games.

When you are ready to maintain your physical fitness without competition tasks, you should try to reduce the amount of exercise, maintain your grades and insist on reducing the amount of training.

6. Carry out deep tissue massage in a planned way.

7. Apply the same theory to your daily life. We should learn the art of rest and relaxation in our study and work, which is worth pursuing. By learning to rest and relax creatively, we can recover our body and mind and become stronger.