★ Run with your legs held high.
The upper body stands upright or slightly leans forward, the center of gravity of the body is raised, and the thigh is raised at about 90 degrees with the trunk. Then, the knee joint is relaxed, the calf is naturally straightened, the forefoot touches the ground, the three joints of the support leg are fully extended, the pelvis is sent forward, and the arms are swung back and forth to cooperate with the two action legs.
★ run in small steps
The body leans forward slightly, the thigh is raised to about 35-45 degrees from the horizontal line, the knee joint is relaxed, then the thigh is pressed down, and the calf stretches forward along the inertia of pressing down, and soon the forefoot actively touches the ground, and the toe completes the final "scraping" action; The two arms swing back and forth with the movements of the two legs. Short-step running requires small stride, fast frequency and relaxation. Relax, naturally stretch the calf, touch the ground with the forefoot, fully extend the three joints supporting the leg, send the pelvis forward, and swing your arms back and forth with the leg.
★ Push back and run.
The upper body leans forward slightly, and the supporting legs are fully pushed straight, while the flexion joints of the swinging legs move forward in the lead, and then the thighs actively press down, landing with the forefoot, and the arms swing back and forth to match the movements of the legs.
★ Wheel operation
The upper body is upright, the thigh is folded forward and lifted, the heel is close to the hip, the thigh and trunk are lifted forward at a 90-degree angle, then the thigh is pressed down, the knee joint is relaxed, and the hind sole of the calf touches the ground actively, and the arm cooperates with the movement of the leg.
Start a race
The task of starting is to get forward power, make the body 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". The "normal type" is usually adopted. 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 distance between the central axes of the two starters is about 15cm.
★ Startup technology
The starting technology includes three stages: "in place", "preparation" and "starting".
After hearing the command of "take your positions", take a deep breath for 2 3 times, walk quickly to the starter, put your hands on the ground, step on the foot pads of the front and rear starters in turn, kneel on the ground, keep your hands close to the back edge of the starting line, straighten your arms, keep your shoulders parallel to the starting line, and support your thumbs in a figure of eight. The neck relaxes naturally. Look at about 40-50cm below your eyes and pay attention to the "prepare" password.
After hearing the "Prepare" command, take a breath at any time, lift your hips smoothly, at the same height as or slightly higher than your shoulders, move your center of gravity forward appropriately, and your shoulders slightly exceed the starting line. At this time, your weight mainly falls on your arms and front legs. The "ready" posture should be stable, with your feet attached to the runner and touching the pedal, and your attention should be highly concentrated.
Hearing the gunshot, I quickly pushed my hands off the ground, bent my elbows and swung back and forth vigorously. My legs quickly kicked up the runner to make my body move forward and upward, and my front legs quickly and forcefully pushed out my hips, knees and ankles.
★ Accelerate running after starting.
Running after accelerating the start is a running period between kicking off the hind legs and running on the way. Its task is to make full use of the forward power and get high speed as soon as possible in a short distance.
When the hind legs are kicked off the starter and swing forward, they actively press down on the ground. The first step of landing is to be as close as possible to the projection point of the body center of gravity, and turn to the rear pedal quickly after landing. After the start, the front legs quickly bend their knees and swing forward.
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.
Causes and correction methods of common wrong actions in starting and accelerating after starting
★ run away
Reason:
Having the psychology of winning by luck, I guess the gunfire started.
"Ready" posture, the body center of gravity moves forward too much.
During the competition, the psychological state is too tense, the movements can't be controlled, and the strength of fingers and arms is poor.
★ Correction method:
Adjust the "preparation" posture of the start properly.
Enhance the strength of fingers and arms.
The court will lengthen or shorten the "preparation" time for shooting and develop the habit of listening to gunshots.
Through ideological education, strictly abide by the rules of the game.
★ Two pedals are unable to start.
Reason:
In the initial "ready" posture, the hips are raised too high or too low.
The foot is not pressed on the starter.
When starting, the front and rear legs are uncoordinated and the movements are weak.
When the hind leg is kicked off the starter, the arm can't swing back and forth.
★ Correction method:
Adjust the "preparation" posture so that the knee joint angle between the legs is in the best posture.
Do special exercises repeatedly and kick off the starting device. If you do the starting exercise with rubber belt traction, you can experience the coordination of pedaling and swinging; Long jump and multi-stage jump with pedal starter.
Repeatedly do the auxiliary exercises of kicking the hind legs off the starter and swinging the knees forward.
★ When accelerating after starting, the upper body is lifted too early.
Reason:
The strength of supporting legs is poor, and I am afraid of falling.
Get up in the morning.
The distance between the two starters is too close.
★ Correction method:
Explain the essentials of accelerating running after starting.
Strengthen leg strength.
After traction with rubber belt, do accelerated running, and gradually increase your body forward during running.
Extend the distance between the two starters appropriately.
Run on the road
Running on the way is the longest and fastest part of the whole sprint. Its task is to continue to play and maintain high-speed operation. The knee joint of the swinging leg swings forward and upward quickly and forcefully, and the supporting leg quickly and forcefully stretches the hip, knee and ankle joint under the cooperation of the swinging leg swinging forward actively, and pushes off the ground, thus forming the coordinated action of the supporting leg and the swinging leg.
★ Flight stage
Because of the inertia after landing and the swing of the thigh, the calf moves closer to the thigh at any time, forming the action of folding and swinging the big calf forward. At the same time, the swinging leg actively presses down with the hip joint as the axis, the knee joint relaxes, and the calf naturally stretches forward and downwards with the inertia of the swinging leg pressing down, ready to land.
★ Landing buffer stage
The landing action should be very positive. When running on the way, your head is straight and your upper body leans forward slightly. Swing your arms back and forth briskly and forcefully.
★ Run in the corner
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 corner, your body should lean toward the center of the circle. When pushing back, the right leg is forced with the inside of the forefoot and the left leg is forced with the outside of the forefoot. The pedaling and swinging direction of curve running should be consistent with the inclination of the body to the center of the circle, and learn the running technique on the way to the curve.
Method:
★ Run a circle with the radius of 10- 15m. Jogging first, running at medium speed, then running fast, realizing that with the acceleration of speed, the degree of introversion is also increasing.
★ Learn to run corners. Run15-20m on the straight, and then run into the bend for 30-40m. It is required to consciously increase the ground strength and swing amplitude of the right leg by 2-3 steps before entering the corner.
★ Learn curve running techniques.
Run 30-50 meters in the corner and then run straight. Before running out of the corner, the body gradually stands upright and experiences the natural running of inertia.
Run 30-50 meters in the corner and then run straight.
Learn the complete curve running technique. Let the students run in the bend of120-150m, and experience the connection technology of running into the bend, running into the bend and running out of the bend.
Learn the technique of running on a straight road.
Method:
★ Learn the swing arm technique. Practice swinging your arms before and after sprinting in place. When practicing, make clear the direction, amplitude and elbow angle of the swing arm, swing with the shoulder as the axis, and relax the shoulder at the same time.
Learn to jog on the ground with elastic feet. It is required to jog with the forefoot on the ground and the heel high and elastic from the ground. Gradually increase the amplitude later, and fold your legs and lift them forward.
★ Learn to run 60- 100 meters repeatedly at medium speed. It is required that the running movements should be relaxed, coordinated and wide-paced, and at the same time, it is necessary to emphasize the correct anti-pedaling and high-lifting leg swinging techniques.
★ Learn to run 60- 100m.
Accelerate to 60-80 meters. You should emphasize relaxation when running fast.
80- 100m step by step acceleration. In practice, the running speed is accelerated from middle speed running (20m) to middle speed running (20m).
★ Learn to run 30-60 meters in March. Special emphasis should be placed on the correctness and relaxation of technical movements.
Learn finishing skills.
Method:
★ Learn the finish line collision technique.
Jogging makes your upper body lean forward and hits the line with your chest.
Run at a medium speed and hit your chest. Don't stop immediately after you hit the line, run a few steps forward.
Practice the finish line collision technique in groups.
★ Learn the finish running technique.
Run 40-50 meters quickly and cross the finish line (without hitting the line). Speed up the pace frequency and increase the forward inclination 20 meters before the finish line, and speed up the swing arm to run across the finish line quickly.
Run 40-50 meters quickly, and make a chest line collision one meter near the finish line to run quickly across the finish line.
Learn to squat and start and accelerate after the start.
★ Method:
★ Learn how to install the starter. Students are required to practice according to the requirements of installing ordinary starting devices.
★ Learn the skills of "in place" and "preparation". Students practice alone and experience the essentials of starting technical movements. Then the teacher gives the order and the students practice in groups.
★ Learn the technology of starting and accelerating after starting.
Imitate the technical practice of kicking off the starting device. When practicing, stand with your legs back and forth, bend your knees, lean forward with your upper body, and your arms naturally droop. Press the "run" password to quickly complete the coordination of swinging arms back and forth, kicking the ground and swinging legs.
Pull with adhesive tape or cooperate with two people to complete the practice of pulling open the starting device. With the help of the partner, the exercise was completed according to the technical requirements of opening the starting device when firing.
Leave the starter from the pedal, and accelerate after entering the start. According to the starting requirements, let the students pedal the starting device and accelerate the running for 20-30 meters.
★ Learn the skills of starting, accelerating after starting and running on the way. Let the students press the password to finish the start and accelerate the run for 50-60 meters. Go through 2-3 steps of natural running after accelerated running, and turn to run on the way.
★ Learn the installation of curve start and the accelerated running technology after curve start.
Ask students to practice according to the installation method of corner starter.
Students are required to complete the starting and accelerated running exercises in corners according to the starting requirements.
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 finish running technique requires that the upper body should lean forward as far as possible from the finish line 15-20m to speed up the swing speed and strength of arms. When you are one step away from the finish line, your upper body quickly leans forward, hits the finish line with your chest or shoulders, runs through the finish line, and then gradually slows down.