First, develop explosive power exercises: explosive power is determined by two organic components, namely speed and strength. Therefore, the following exercise methods can be adopted:
1, jump depth;
2. vertical jump;
3. vertical jump with weight;
4. jump with weight;
5, squat with weight;
6. Load-bearing lunge exchange jump;
7, high leg lifts (mainly used to practice frequency and stride).
Flexibility exercise: Flexibility refers to the range of human joint activities and the stretching ability of muscle ligaments. It is of great significance in sprinting, especially in increasing the stride of athletes. Therefore, I usually use the following methods in training:
1, body flexion movement;
2. Tie rod legs;
3. Longitudinal and transverse arm forks;
4. The ribbed wooden body bends and stretches back and forth quickly;
5. Kick (front, side and outside swing) and sit cross-legged.
6. Quick squat exercises.
Third, the training of sports speed: this link is the key to sprint training. The methods people usually adopt are auxiliary practice, repetition, competition and game. Among them, the competition method is often used for speed training. Due to the short time of speed training, the frequent use of competition methods can make athletes feel high and show the maximum speed.
Like the competition method, it can stimulate the athletes' high emotions, and at the same time, it can cause various movement changes during the competition, and it can also prevent the form of "speed obstacle" caused by often arranging exercises that show the maximum speed.
Introduction to extended data
100 meter sprint is the shortest race in track and field, also known as "the race to challenge the speed limit of human beings". At the end of 20 15, the world record of men's 100 meter sprint was 9.58 seconds set by Bolt at the 2009 Berlin Athletics Championships.
Its sports characteristics are: people run the specified distance on the determined runway at the fastest speed at the same time, and the first runner wins; In terms of functional energy supply, it shows that the human body gives full play to human instinct and supplies energy through anaerobic metabolism.
1, startup technology
The starting technique includes three stages: "take your positions", "prepare" and "start" (or "run"). After hearing the "Get in Place" command, take a deep breath for 2-3 times, walk quickly to the starter, put your hands on the ground, step on the front foot plate of the rear starter in turn, and kneel on the back knee. Put your hands on the back edge of the starting line, with your arms straight, your shoulders parallel to the starting line, your hands slightly wider than your shoulders, your fingers together, and your thumbs supported in a figure of eight. The neck is naturally relaxed, and the eyes are about 40 degrees below the front.
After hearing the "Ready" command, take a breath at any time, lift your hips smoothly, at the same height or slightly higher than your shoulders, move your center of gravity forward appropriately, and your shoulders slightly exceed the starting line. At this time, the weight mainly falls on your arms and front legs. "Ready" posture should be stable, feet should be attached to the baseboard, and attention should be highly concentrated.
When hearing the gunshot, push your hands off the ground quickly, bend your elbows with your arms and swing back and forth, push the starter with your legs to make your body move forward and upward, and push your front legs to stretch your hips, knees and ankles.
2. Accelerate running after starting.
Accelerated running after starting is a running stage from hind legs to running on the way. Its task is to make full use of the forward power and get high speed as quickly as possible in a short distance.
When the hind leg is kicked off the starter and swings forward, it will actively press down on the ground. The first step of landing is to be as close as possible to the projection point of the center of gravity of the body. After landing, the foot will quickly turn to the rear pedal. After the starter kicks off, the front legs will bend their knees and swing forward quickly.
In the first few steps after the start, the feet move along two straight lines that are not far apart. With the acceleration of running speed, two feet touch the ground and gradually approach to both sides of the assumed straight line, and the distance of accelerated running is generally about 25-30 meters.
References:
100 meter sprint-Baidu Encyclopedia