Sports training and coordination

Practice running skills with adequate physical reserves. Sprint is the stride and frequency. 100 meter running needs to be practiced: 1, stride length; 2. Step frequency; 3. start; 4. Speed endurance; 5. strength. 1, striding. According to your stride size, draw or place long-distance signs on the runway, and then cross these signs as fast as you can. Pay attention to "crossing" rather than "running". Raise the thigh as high as possible, fully place the calf, and send the buttocks (that is, the joint between the thigh and the waist), which is a bit like lunge running (lunge running does not need to place the calf). Practice this 5-8 groups every day to see your physique. 2. Step frequency. You'd better have a friend to help you when you practice walking frequency. If someone helps you, find a rubber band (the one with good elasticity) and let your friends pull you with it. You run forward with maximum strength and speed (the forefoot pushes back quickly, just like lifting your legs, but lean forward as far as possible), and your friends pull you behind. When your legs can't be lifted, your friend lets go of the rubber band. 5-8 groups in the same day (you can add a little more). If you are practicing alone, practice pedaling with your hands on the wall (remember, you must use the fastest speed and then turn around and run). 3. Let's get started. It's best to find a starting gun, find a friend to help you start it (if you can't find it, shout), install the starting device (if you don't have it, dig two holes in the ground with a depth of about 5 cm), the distance from the front pedal (pit) to the starting line is 1.5 steps (near the outside of the runway), and the distance from the rear pedal (pit) to the front pedal (pit) is one and a half steps. When "in place", take a deep breath and go on the road. Put your feet on the starting device (pit), put your hands and four fingers together, and your thumb is Zhang Kaicheng-shaped. Support is parallel to the starting line and relax your body. When "preparing", lift your hips and push your legs hard, and the included angle between your legs is about 90 degrees. Don't use your hands too hard (it is advisable to lower your center of gravity) and look ahead; When shooting (running), push your legs forward and take the first step forward with your hind feet (the landing point is obliquely in front of your body, and it is not easy to go too far with the shoulder-width position on one side of your body as the central axis); The front foot is the same (stepping on the other side), so the body gradually rises and rushes out for about 30 meters. So, practice 8- 10 groups every day. 4. Speed endurance. First run 400 meters at a speed of about 50%, rest for a minute and a half, and then run; Then run 300 meters at 80% speed, and run twice a minute at rest; Finally, run 200 meters at the speed of 100%. 5. strength. Conditional barbells and unconditional leapfrog are both better ways to practice strength. The daily training is basically: 1, warm-up (about 20 minutes). Mainly jogging, you can use variable speed running (fast straight, slow curve or slow straight, fast curve) when you catch the loop. After fever, leg press pulled a ligament. 2. Basic running movements (about 10 minutes). Such as running with legs up and running backwards. I believe you have already taught it in physical education class. 3. Step exercise (8- 10 group). 4. Step frequency exercise (5-8 groups). 5. Let's get started. (groups 5-8). 6. Start+corner (about 5 groups). 7. Speed endurance (similar to the above). 8. Push the barbell. 9. Relax. Relax running, stretch muscles, and ask friends to massage their legs. Remember! ! ! Warm-up and relaxation are essential in physical exercise. Before the game 1 week, there was no heavy training, mainly long-distance running (slow for a long time) and starting. Eat some sugar within 2 hours before the game, and just eat some sugar before 1.5 hours, which can improve the excitement.