Squat start
The task of starting is to get forward momentum, get rid of the static state quickly, and create favorable conditions for accelerating after starting.
★ Installation of starting device
Starter has two installation methods: "normal" and "extended". Usually, "ordinary" is used. The front starter is installed one and a half feet behind the starting line (about 40.45cm), and the rear starter is one and a half feet away from the front starter. The supporting surfaces of the front starter and the rear starter form angles of 40 degrees, 45 degrees and 70-80 degrees with the ground respectively; The central axes of the two starters are about 15 cm apart.
★ Startup technology
The starting technique includes three stages: "take your positions", "prepare" and "start".
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. Your neck is naturally relaxed, and your 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 you hear a gunshot, push your hands off the ground quickly and bend your elbows to swing back and forth. The two legs quickly push the runner to make the body move forward and upward, and the front legs quickly and forcefully push and stretch the hips, knees and ankles.
★ Accelerate running after starting.
Running after accelerating the start is a running segment from the hind legs to 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.
Push the hind legs off the starting device, and when you finish swinging forward, you should actively press down on the ground. The first step of landing should be as close as possible to the projection point of the center of gravity of the body, and the foot should quickly turn to the rear pedal after landing. After pushing the front leg away from the starter, bend your 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, both feet touch the ground and gradually approach the sides of the hypothetical straight line.
The distance of accelerated running is generally about 25-30 meters.
standing start
Open your feet back and forth at a distance of one foot to one and a half feet, bend your knees to lower your center of gravity, lean forward, bend your elbows in front of your front legs, and put your back arms behind your back. After hearing the "run" command, kick your feet hard and rush out quickly. Key point: move the center of gravity forward. Difficulties: start quickly.
Run on the sprint road
Midway running is the longest and fastest part of the whole sprint. Its task is to continue to develop and maintain high-speed operation. The knee joint of the swinging leg swings forward and upward quickly and forcefully. With the cooperation of the swinging leg, the supporting leg quickly and powerfully stretches the hip, knee and ankle joint and pushes it off the ground, thus forming the coordinated action of the supporting leg and the swinging leg.
★ Flight stage
The inertia of the calf after landing at any time and the swing of the thigh quickly move closer to the thigh, forming the action of folding the thigh and swinging forward. At the same time, the swinging leg actively presses down with the hip joint as the axis, and the knee joint is relaxed. The calf naturally extends forward and downward with the inertia of the swinging leg pressing down to prepare for landing.
★ Landing buffer stage
The landing action should be very positive. When running on the way, keep your head straight and your upper body slightly forward. The arm should swing back and forth lightly and forcefully.
Bending stroke
When running from the straight into the corner, the body should consciously lean inward, increase the strength and swing amplitude of the right leg, and correspondingly increase the strength and swing amplitude of the right arm, which is conducive to running from the straight into the corner quickly.
When running in a curve, your body should lean toward the center of the circle. When pushing back, the right leg should use the inside of the forefoot and the left leg should use the outside of the forefoot. The landing and swinging direction of curve running should be consistent with the tilt direction of the body to the center of the circle.
Outside detour attack of end line
The finish line is the last stop of the whole race. The task is to run as fast as possible on the way and cross the finish line.
★ The technical requirements for running the finish line are that the upper body should lean forward as far as possible at a distance of15-20m from the finish line, so as to speed up the swing speed and strength of arms. When you are one step away from the finish line, your upper body should lean forward quickly, hit the finish line with your chest or shoulders, then run over the finish line and gradually slow down.
Special running exercise
Small step run
Relax your upper body, keep your shoulders straight and swing your arms back and forth naturally.
Relax your hips, knees and ankles. When stepping, your knees lean forward and your hips rotate slightly.
When the knee of the swinging leg swings forward, the thigh of the other leg actively presses down and the forefoot touches the ground. When touching the ground, the knee joint is straight, the heel is raised, and the ankle joint is elastic.
Leg-lifting running
The upper body stands upright or leans forward slightly, and the arms swing back and forth.
The thighs are swinging forward to the level, and slightly driving the ipsilateral hips forward, the thighs are closed as much as possible, and the heels are close to the hips.
While lifting the leg, the thigh of the other leg is actively pressed down, and the leg and foot are straight on the ground. The center of gravity should be raised and cushioned with the ankle joint.
Reverse pedaling
The upper body stands upright or leans forward slightly, and the arms swing naturally.
Swing the legs forward and upward actively, twist the trunk, and drive the thighs forward fully on the same side.
While swinging the leg, the thigh of the other leg actively presses down, the forefoot touches the ground, the knee joint and ankle joint are cushioned, and quickly turn to the rear pedal.
When kicking back, swing your legs to send your hips first, and push your knees and ankles back. In the flight phase, the center of gravity is forward, you should relax when flying, and the frequency of legs alternating should be fast.
Kick the calf and run.
The upper body stands upright or leans forward slightly, and the arms naturally swing back and forth.
The forefoot touches the ground, and when it leaves the ground, the forefoot swabs the ground hard. After it leaves the ground, the calf kicks back to fold the thigh, the knee joint relaxes, and the heel is close to the hip.
Folding leg running
The upper body stands upright or leans forward slightly, and the arms swing back and forth.
Immediately after pushing back, lift the thigh and retract the calf, relax the knee joint, fully fold the thigh and calf, and swing forward while folding.
While swinging the leg forward, the thigh of the other leg actively presses down, the forefoot touches the ground, and the knee joint is buffered.
Small wheel operation
Cross your legs at the first three o'clock.
Enlarge the thigh. When the thigh swings to a certain extent, the calf swings forward with inertia. When the thigh is actively pressed down, the calf actively scrapes the ground and the forefoot touches the ground.
Big wheel running
The point is to run on high legs.
The swinging thigh is lifted to the level, and the calf swings upward with inertia. Then use the active downward pressure of the swinging thigh to scrape the calf down actively. When landing, the knee joint can bend slightly, and the upper body can lean back slightly, especially when the distance is long. The ankle joint plays a buffering role and has a scraping effect.
middle-distance race
Starting and accelerating running after middle and long distance running.
Half squat or standing start is used for middle and long distance running, and standing start is used for long distance running.
★ Half-squat start: two arms are in front, one hand's thumb and other four fingers are supported behind the starting line in a figure of eight, and the other arm is on the side, and the weight mainly falls on the front leg and the supporting arm. The starting action is similar to squatting.
★ The sequence of standing start is according to the following password: after hearing the password of "Take your positions", take a deep breath once or twice, then walk or jog to the starting line, with your feet spread back and forth, with your strong feet in front and close to the back edge of the starting line. The distance between your front heel and your rear toe is about a foot long, and your feet are about half a step apart. Most of your weight falls on your front foot, and your back foot is supported by your front foot. Look ahead 3-5 meters.
When you hear a shot or a "run" command, push your leg to the ground. After your hind legs hit the ground, swing forward quickly, straighten your front legs quickly, and swing your arms with your legs quickly and forcefully, so that your body can rush forward quickly and get a faster running speed in a short time.
Run on the road of middle and long distance running
★ Upper body posture: The correct upper body posture is to stand upright or lean forward slightly, the head is natural, the eyes are flat, and the muscles of the face and neck should be relaxed.
Leg movement: Running speed depends on step size and step frequency.
★ Push back and swing forward: In a running cycle, when the body's center of gravity moves past the support point, it begins to push back and swing forward. When the swinging leg swings forward through the vertical part of the body, all the joints of the supporting leg should be pushed out quickly, extending the hip joint first, and then extending the knee joint and ankle joint quickly and forcefully. At the end of the push back, the legs are almost straight or straight. The pedaling time should be short, so that the hind legs can swing forward in time.
★ Vacation: After the back kick is lifted off the ground, the body enters the period of suspension. When the kicked thigh begins to swing forward, the calf naturally swings upward along the inertia, and the knee joint bends, forming a posture of folding the big calf.
★ Foot landing cushion: When the thigh of the swinging leg begins to fall, the knee joint naturally straightens and lands with the forefoot.
★ Swing arm action: In middle and long distance running, the arm is slightly away from the trunk, the elbow joint naturally bends, and swings back and forth with the shoulder as the axis, and the swing should be appropriate.
More than half of the journey on the way is running on the curve. The technique of curve running is basically the same as that of sprint, but the amplitude and intensity of action are small.
middle-distance race
The finish line race is an acceleration race near the finish line. When you enter the last straight, you should sprint as hard as you can. When to speed up the game depends on the distance of the game, personal training level and tactics.
Breathing in middle and long distance running
Beginners who take part in middle and long-distance running exercises should master the correct breathing methods. When they start running, they can breathe deeply under natural conditions, and the rhythm of breathing should be coordinated with the rhythm of running. Generally, you should exhale after running for two or three steps, inhale after running for two or three steps, and the depth of exhalation should be appropriate. With the appearance of fatigue, the frequency of breathing increases, so we should focus on exhalation.
obstacle
Starting technique in the first hurdle
★ 1 10 meter hurdle race technique
1 100 meter hurdle height is 1.06 meter, and the speed of running between hurdles and hurdles is quite fast, which is the most technically difficult event in hurdle race.
★ 1 10 meter hurdles are started by squatting. The front starting device is installed one and a half feet away from the starting line, the rear starting device is about one foot away from the front starting device, and the width between the two starting devices is 15-20cm. When doing the "preparation" posture, the hips are lifted over the shoulders, and the weight is borne by the two arms and front legs supporting the ground.
★ The action of running out after the starting gun is basically the same as the starting action of sprint, and the straddle should be placed on the front starter when starting; There must be enough steps in the first few steps after the start.
The start of 1 10 meter hurdles is limited by the fixed distance (13.72 meters) in front of the first hurdle and the fixed number of steps, so we should pay special attention to the accuracy of the step size.
Hurdle running technique
The horizontal speed of the first step between hurdles is reduced because of hurdles. In order to strive for the necessary step length in the first step, we should give full play to the strength of ankles and soles, and swing our arms vigorously can also improve the effect of kicking the ground and speed up the action frequency.
The relationship between the support of the second step movement structure and flight time is roughly the same as that of sprint.
The third step is a quick short step formed by preparing for take-off, and the action characteristics are the same as the last step before crossing the first hurdle. The third step should be the fastest step between hurdles.
Learn the technique of squatting over hurdles after starting.
★ Install the starting device. After starting for eight steps, start to cross the fallen hurdle, or start to run sideways from the first hurdle, and check the distance between the starting point and the first hurdle.
★ Master the reasonable "in place" and "ready" postures, pay attention to the height of hips in the "ready" posture, and control the upper body to lean forward after running, so that the first column can have a suitable body posture.
★ Squat starting span 1 or 2 or 3 columns.
Listen to the starting gun, start in groups, cross the 1-3 column, and then cross the 5 column after the starting skills are proficient. Technical mistakes in squatting and running over the first hurdle and their correction methods
★ Eight steps are not allowed after starting, and the acceleration is not timely.
Reason:
After starting, the first three or four steps are too small, and the last few steps are forced to take big steps to lower the center of gravity, or on the contrary, the first few steps are straightened too early and the step size is too large, which causes the next few steps to beat small steps and destroy the normal rhythm of accelerated running.
Corrective method:
Start repeatedly along the eight-step marking line, establish a sense of pace, improve visual judgment ability, and then cross the first level after proficiency. For students who are really difficult to cross after starting the eight steps, you can use the nine steps after starting.
Learn to master hurdle skills.
Learn to swing your legs when hurdling.
★ Do leg swing imitation exercises in situ: stand upright in front of the hurdle, face the hurdle, bend your knees and lift high. When the knee reaches the height of the hurdle, the calf will swing forward quickly, and then actively press down the thigh. The swinging leg will be basically straight, and your sole will be close to the hurdle, and then fall, and use your sole to land in front of the projection point of the center of gravity of your body. You can continue to do it after you are proficient.
★ When walking, do the swinging leg "whipping" action: folding legs, lifting high, swinging the calf forward, and pressing the thigh are the same as the previous actions. Take three or five steps at a time, emphasizing that the knee is higher than the ankle, and there is no kicking action. After proficiency, increase the coordinated movements of the two arms, speed up the movement appropriately, and pay attention to relaxation.
★ When walking, do swinging legs to cross the fence on the edge of the fence: stand on the edge of jumping legs, take off from one meter in front of the fence, swing your legs forward, extend your legs to the fence, and then fall straight, and the jumping legs should cooperate with a small lifting action. After proficiency, jump over 3-4 fences in succession.
The main mistakes in learning hurdle technology and their correction methods
★ When jumping, the body's center of gravity is low, the ground is not enough, and the legs bend over the hurdles.
Reason:
Hurdle running skills are poor, the speed is too slow, and the body's center of gravity is lowered in the last two steps, and the heel or sole touches the ground, which causes great braking, poor coordination between pedaling and swinging, poor strength of lower limbs, excessive knee bending buffer, and psychological fear of hurdling.
Corrective method:
Revise the technique of hurdle race to form a more accurate pace and improve the accuracy of the starting point.
Reduce the height of hurdles, shorten the distance between hurdles, and run with high center of gravity. The last two or three steps are to run according to the sign, and the last two steps are to check and correct the "short step" relationship.
Do hurdle imitation exercises to develop a sense of muscle with high center of gravity.
Practice rope skipping, weight jumping, long-distance multi-stage jumping and bipedal continuous hurdle (hurdle height is 76.2 cm) to develop the muscle strength of each joint and sole of lower limbs.
★ The hurdle time is too long, and the body can't fly.
Reason:
When running errands, the knee joint bends too much, the foot follows the ground, the angle of kicking the ground is large, and the vertical component is too large.
The starting point is too close to the fence frame, so it is forbidden to swing the swinging leg forward quickly to avoid hitting the fence.
Swing leg kick swing, calf slowly extend, swing leg down.
Corrective method:
Change the starting point so that it is not shorter than a person's length of seven feet, and appropriately accelerate the speed of running before the hurdle.
Learn the correct take-off technique, keep the striding posture with high center of gravity, and replace the hurdle with rubber strip to eliminate the fear of hurdles.
Master the attacking techniques of swinging legs, bending legs and swinging hurdles.
★ Swing legs Swing straight legs to attack the fence or bend legs to bypass the fence.
Reason:
The concept of swinging leg is unclear.
The knee joint of swinging leg is tense, and the calf is stretched prematurely.
The swinging leg is not folded enough, the strength of thigh flexors is poor, and the thigh is not raised high before crossing.
Corrective method:
Explain the technique of swinging legs and bending knees in detail, and do various imitation exercises of bending legs repeatedly. For example, stand facing the ribs, with a distance of 1.2- 1.4m, swing your legs behind your body, swing your legs forward with your knees, straighten your front thighs, and then straighten your legs quickly. The sole of the foot extends to the waist-high part of the ribs, and the upper body leans forward while supporting the legs to push the ground.
Do the "whipping" action of swinging your legs and bending your knees forward continuously.
Stand up straight or with your hands braced, swing your legs and bend your knees and lift forward. The sandbags weighing 65,438+00-65,438+05 kg at your knees are constantly lifted to develop the strength of iliopsoas and thigh flexors.
Do a lot of swinging leg hurdle exercises repeatedly, ask the thigh to be raised high, then swing the calf and relax the knee joint.
★ When flying, the hind legs move negatively, and the timing of "cutting and twisting" is incorrect.
Reason:
The leg lift is not fully stepped on, and the leg lift starts too early.
The stretching ability of the muscles of both legs is poor, and the flexibility of the hip joint is poor, so it is impossible to make a big split in the air.
Swing legs, straight legs, swinging downward pressure is not positive.
The uprightness of the upper body prevents the lifting of the cross-legs, or the swing of the two arms is not in harmony with the movement of the legs.
Corrective method:
When starting the cross-legged hurdle, it is required to fully stretch the cross-legged, and don't lift it in a hurry.
Properly lengthen the span, speed up the running speed, and complete the fast-cutting turn through the big movement of the lower hurdle.
Develop the muscle extension of hind legs and improve the flexibility and flexibility of hip joint, and often do leg press splits, including vertical splits and horizontal splits.
★ When crossing the hurdle, swing the back side of the leg or cross the knee and ankle of the leg to touch the hurdle.
Reason:
The swing leg hit the hurdle because the starting point was too far, the swing leg moved forward too slowly, or the folding swing was not high enough, and the upper body leaned forward too much.
One reason why the knees and ankles of the straddle legs hit the fence is that the position of the thighs and soles is incorrect during the leg lifting, and the other reason is that the knees are not abduction when the straddle legs are lifted.
Corrective method:
Repeat the leg-lifting and hurdle movement in the same place, requiring the knees to be slightly higher than the ankles, the calves to be tightened, and the inside of the feet to be parallel to the ground (toes should not fall).
When lifting the span, make the action of leaning forward and getting up in time.
Adjust the crossing point to strengthen the lifting ability of swinging legs and thighs.
★ The body is unbalanced when going down the column, and the action stops.
Reason:
When swinging your legs to the ground, you can't lift them in front of your body.
Swing legs press down negatively, upper body stands upright, and the center of gravity falls behind.
When I stepped on it, I didn't stretch enough, so I was in a hurry to lift my legs. When I stepped on it, my legs landed almost at the same time.
The legs and arms are not well matched, the trunk is twisted and the shoulder axis is skewed.
Corrective method:
Do all kinds of special hurdling exercises to improve the shear and torsion fit of the legs, improve the physical stability when hurdling, and make the shoulder axis and hip axis basically parallel to the hurdles.
Do the imitation exercises of upper and lower limbs, especially strengthen the control ability of the arms of the same leg, so as to avoid the torsion of the shoulders and trunk caused by the pull-back of the arms.
Improve hip flexibility and strengthen hip muscle strength.
Develop the strength of ankle joint and sole of swinging leg and improve the support ability of lower limbs.
Learn to cross your legs and hurdle.
★ Lift the hurdle in situ: stand with your hands on the ribs, horizontally place the hurdle at the side of the hurdle1-1.2m, 0.2m away from the ribs, slightly lean forward with your upper body flush with your eyes, lift the hurdle forward, bend your knees under your armpits, and lift your knees to the front of your body. Do not twist or skew your body. First do a single lifting action, and then do it continuously, and the speed of the action is from slow to fast.
★ The action is the same as before. Take two or three steps in front of the fence, and then lift the span at the edge of the fence. Swing the legs to do small movements to realize the shearing and twisting of the legs. After the body passes the hurdle, grab the ribs with both hands and lift the straddle to the front of the body.
Starting from the side of the hurdle, hurdle 3-4 times with a distance of 7-8 meters. Walk over the hurdle first, then jog or run quickly over the hurdle. Cross your legs completely and don't rush forward. When the swinging leg moves over the hurdle and falls, quickly lift the crossed leg over the hurdle.
When learning hurdles, you should learn to cut and twist the legs and coordinate the movements of the upper and lower limbs.
★ Starting from standing in the same place, do the "hurdle step" of cutting and twisting your legs, swing your legs to bend your knees, raise your thighs high, and then extend your calves to the ground with your forefoot. When the swinging leg falls, push the straddle off the ground and bend the knee, and lift it forward through the side to surpass the swinging leg.
★ The action is the same as above. In the short run, I made a continuous imitation of hurdles, and after running three steps, I made a "hurdle step". Pay attention to the straightness and rhythm of running, lean forward and pay attention to the coordination of your arms.
★ Swing your legs over the hurdles in situ, with your upper body upright and facing the low hurdle. Place the thigh of the swinging leg on the horizontal board of the hurdle, and relax and droop the calf. After the calf swings slightly for two or three times, lift the leg and push the ground. When swinging your legs straight down, quickly put them away and lift them over the bar.
★ When walking and running, do hurdles sideways, emphasizing the cooperation between legs. Although the swinging leg is not over the hurdle, it must also complete the actions of folding, lifting the knee, stretching the leg and pressing down. When practicing, put 3-6 hurdles on the runway with a distance of 7-8 meters, and run for three steps. When the legs cooperate with each other, the arms should be stretched forward and swung back according to the action point.
★ When running with high legs, run from the side of the hurdle or through the hurdle, run to the front of the hurdle with high legs, keep a high center of gravity, and take off at about 1 m away from the hurdle. The way of crossing the hurdle is the same as before, but the amplitude is small and the flight time is short. Pay attention to the coordination of upper and lower limbs, keep your body upright all the time, try not to jump, and continue to run with your legs lifted high after the next hurdle to prepare for the next hurdle.
I learned the technique of combining hurdle and hurdle running.
Improve the technique of running between hurdles after hurdle and hurdle, make the movement and speed of running between hurdles closely linked, form a good rhythm of running between hurdles, and lay the foundation for the whole run. A large number of repeated hurdles exercises are arranged in the teaching, with the complete teaching method as the main method.
★ Learn the technique of standing and running to the first column. Improve the technique of running before the first hurdle and improve the accuracy of stepping. After a standing start, run eight steps at a faster speed, check the step length and span, and establish a sense of spatial positioning of running eight steps before hurdles. You can also draw a line with white ash on the runway or put other signs to indicate the step size of eight steps.
★ Stand and start and cross 3-5 hurdles repeatedly. The height of men's hurdles is 9 1.4cm, the distance between hurdles is1-12.5m, and the women's hurdles are 76.2cm and 65438.
★ Stand in groups according to the starting signal and span 3-5 columns. The height and spacing of hurdles depend on the specific situation of students.
★ Repeat various special hurdling exercises as needed, correct the main wrong movements and develop the necessary physical fitness.
★ Shorten the distance between hurdles, adopt a standing start to cross 5-8 hurdles continuously, focus on improving the combination of running and crossing, especially improve the quality of the first step between the lower hurdle and the hurdle, form a good hurdle running rhythm, and develop the endurance of continuous hurdles.
★ Start to stand in groups, spanning 3, 5 and 8 columns, analyze and compare technologies, and put forward the direction of improving technologies.
Errors in Hurdle Running and Their Correcting Methods
★ Running between hurdles does not have enough steps, and the body's center of gravity is low and lacks elasticity.
Reason:
The center of gravity of the lower hurdle moves backward, and the speed drops sharply due to the strong braking force, and the first step of hurdle is accelerated again.
Poor leg strength, especially the strength of the sole and ankle.
Corrective method:
Improve the hurdle technology, make the hurdle point close to the projection point of the body's center of gravity and maintain a high center of gravity, so that the knee joint will not bend and buffer, and increase the length of the first step with the forward lifting of the cross leg.
After practice, pedal running, elastic running, multi-stage jumping and weight jumping can enhance leg strength and improve the ability of swinging legs to support the lower hurdle.
Practice high-leg high-frequency running and high-leg hurdles.
Emphasize the active swing of your arms when running between hurdles.
★ The first hurdle step is too long or too short, or kicking the calf forward increases the stride length, which destroys the normal stride ratio and rhythm of the hurdle.
Reason:
You can't lift your legs in front of your body when you go down the hurdle.
After swinging the leg under the hurdle, the back pedal strength is poor.
After I started, I was anxious to put away my straddle. I don't have the necessary conditions to change my legs in the air. My legs landed almost at the same time.
Corrective method:
Put a brown mat or other mark on the first step of the hurdle race. It is required to take the initiative to lift cross legs and thighs near the midline, and increase the step size, so as to land on the brown mat as far as possible as the first step.
Improve the split action after hurdle and before hurdle, and improve the speed and amplitude of leg cutting and twisting.
After the hurdle, the arms and upper body strive to form a fast running posture, the arms swing hard, and the upper body keeps a proper forward tilt.
★ When running between hurdles, it leans to one side of the swinging leg or the feet are out of the action line.
Reason:
When crossing the hurdle, the swinging leg swings to the side, and when going down the hurdle, it does not lift to the front of the body, so the momentum on both sides of the body is unbalanced.
Swing legs are not straight, your body is not balanced enough, and you run in a straight line.
When stepping, the soles of the legs are outward, so that the direction of supporting reaction force is inclined.
Corrective method:
Small marks (light wood blocks, small sandbags, etc.). ) placed above the fence near the swing leg, the swing leg swings forward and upward at the mark, and it is required to step on the pre-marked mark point and fall.
Run along a straight fence, with your feet on both sides of the straight line, to improve the straightness of running between fences.
★ Jumping occurs when running between hurdles, the second or third step is too large, the length of the three steps is out of proportion, and the rhythm is disordered.
Reason:
After the hurdle, the speed dropped too much, the first step was too short, and the last two steps were forced to widen.
The distance between the bars used for practice is long, the running speed and leg strength are not enough, and you can't reach the starting point without striding.
Hurdling only pays attention to the leg, ignoring the cooperation of active pedaling and swinging, and lacks the correct body posture of flat running.
Lack of confidence in running three-step hurdles.
Corrective method:
To improve the hurdle technique, we should pay special attention to maintaining the hurdle speed and strengthening the consciousness of running quickly after crossing the hurdle.
Shorten the distance between hurdles or lower the height of hurdles, or repeat the five-step run between hurdles. The distance between male hurdles is 12- 12.5m, and female surname is10.5-1m.
Develop leg strength, improve jumping ability and improve the main wrong movements in flat running technology.
Relay run
Relay running technique
Relay running technology includes sprint technology and serve receiving technology.
★ Start
★ Start with a stick: The first runner starts with a stick in his right hand and squats. According to the rules, the baton must not touch the starting line and the ground in front of it. The starting technique of holding a stick is the same as sprint, and there are three main ways to hold a stick.
Hold the back of the stick with the index finger of the right hand, and support the ground with the thumbs apart.
The middle finger and ring finger of the right hand hold the back of the stick, and the thumb, index finger and little finger form a triangle.
The middle finger, ring finger and little finger of the right hand hold the back of the stick, and the thumb and forefinger support the ground respectively.
★ Baton hands start: The baton hands stand at the back end line or pre-run line of the relay area, choose the starting position, spread their feet back and forth, bend their knees and lean forward. The baton bearer should stand outside the runway, with his left leg in front, his right hand on the ground, his body center of gravity slightly to the right, and his head turned left, and visually observe the signs of the baton bearer running in and starting by himself. When the baton runner runs to the sign line, the baton runner will start quickly.
Connecting rod method
Upward lifting type
The receiver's arm naturally extends backward, and the arm and trunk form an angle of about 40 ~ 50 degrees. Palm backward, thumb and other four fingers naturally open, tiger mouth down. The receiver sends the stick forward and upward to the receiver (figure 1).
The advantage of this method is that it is natural, natural and easy to master for the receiver to extend his arm backwards and downwards. The disadvantage is that his hand is already in the middle of the baton after receiving it. If he doesn't change hands and pass it to the next baton, he can only hold the front end of the baton, which is easy to drop and affect the rapid progress.
Press-down type
Another method is called "pushing forward" to pass the stick. It should be emphasized that when passing the stick, the arm should not be too high, but the stick should be pushed forward and down with the wrist. Moreover, the stick-passing person can adjust the accuracy of the stick-passing action with the wrist movement. When doing this, the arm of the receiver extends backward, and the arm forms an angle of about 50 ~ 60 degrees with the trunk, the wrist rotates inward, the palm is upward, and the thumb is connected with the thumb.
The advantage of the downward rotating stick technology is that it can grab one end of the stick and run quickly, but the disadvantage is that the arm tension of the stick receiver is unnatural.
mix
1 The rod is driven by "upward", the second rod is driven by "downward", and the third rod is still driven by "upward".
Determine the position of the connecting rod and the starting mark line.
★ Position of the baton: The baton hand stands at the back end of the pre-run line or relay area, and when the baton hand reaches the sign line, it will start quickly. After the baton runner runs into the relay area, he will quickly and correctly pass the baton to the baton runner.
★ Determination of marking line: The marking line of each relay run is the starting mark of the catcher, which is determined according to the running speed and technical proficiency of the catcher and the catcher. The sign line is usually set behind the pre-run line or in front of the pre-run line.