1. Speed ??is obviously an important factor affecting sprint performance.
Run 20-60m at 90-95% intensity, 4-5 times per group, rest for 3-6 minutes each time, and perform 2-3 groups. This will help improve your endurance. speed. At the same time, changing the starting position of sprinting, adopting a standing position, turning position, and starting while marching, will also help to increase your speed.
Training methods
1. High speed: Swing the legs back and forth in a large swing, requiring the completion of reasonable folding techniques during rapid swings. The tighter the folding of the swinging legs and the big and small legs, the greater the radius. The smaller, the faster the swing speed.
2. Speed ??up the speed of landing of the soles of the feet and shorten the flight time as much as possible.
3. Rapid arm swinging and leg swinging exercises require coordinated leg and arm movements.
2. Development of stride length:
The size of the stride length ability is mainly determined by the back-pedaling force, back-pedaling angle, swinging strength, swinging speed, and hip joint flexibility during running. Sex etc. Focus on developing thigh extensors, flexor strength and hip flexibility.
Methods: Jumping with weights on different legs, walking with weights, running with weights, jumping steps with weights, running steps, large step jumps (requiring the swinging leg to actively press down and the calf to actively land on the ground from front to back ), frog jump, one-legged hop and other exercises to improve the back kicking ability during running.
At the same time, we use training methods such as high-leg running, high-leg raising "wheel running" with rubber strips, abdominal jumps and other training methods to increase the swing speed, and use other training methods and training methods to strengthen Hip mobility and muscle stretching exercises.
3. Improve starting reaction
From hearing the starting gun to your brain to your feet, you must cooperate well and concentrate. You also need to correct your starting posture. There are generally squatting and standing postures for starting. Large-scale competitions often use the squatting posture: that is, step on the pedals behind you with both feet, support the ground with both hands, squat on the ground and prepare to start. When you hear everyone is in place - - When the sound of preparation sounds, arch your body, step back and straighten, and place your body weight on your forearms and front legs.
When the starting gun or whistle sounds, immediately push off the pedal with your back foot. Be careful to push straight and do not lift your foot higher, which will slow down the starting speed. At the same time, he quickly swung his arms and rushed forward. Be especially careful not to jump the gun. If you start the race twice, you will be disqualified.
Extended information:
Starting techniques
Starting techniques include "getting into position", "preparing", and "firing the gun" (or "running") stage.
After hearing the "Everyone is in position" command, take 2-3 deep breaths, walk briskly to the starting block, support the ground with both hands, and step on the footrests of the starting blocks in front and back. Go up, kneel on the ground, put your hands on the back edge of the starting line, straighten your arms, shoulders parallel to the starting line, the distance between your hands is slightly wider than your shoulders, put your four fingers together and support your thumbs in a figure eight shape. Relax your neck naturally, and open your eyes Look about 40 to 50 centimeters below and in front of you, and listen carefully for the "prepare" command.
After hearing the "Ready" command, take a breath at any time, lift your hips steadily, at shoulder height or slightly higher, move your center of gravity appropriately forward, and your shoulders slightly beyond the starting line. The weight mainly falls on the arms and front legs. The "preparatory" posture should be stable, with the feet pressed against the starting block and the footboard, and the concentration should be highly concentrated.
When you hear the gunshot, push your hands off the ground quickly, bend your elbows and swing your arms back and forth vigorously, kick your legs quickly on the starting blocks to move your body forward and upward, and push your front legs quickly and forcefully to extend your hips. , knee and ankle three joints.
Reference materials:
Baidu Encyclopedia-Dash