1. Basic sprint training
1. Spinal strength (analyzing functional disorders of the body)
2. Action mode training: body posture, leg knee extension action (hip joint open), arm action (shoulder joint should be flexible, the greater the arm swing, the greater the lower limb action)
3. Large core area training (pelvis, rib cage, hip joint and entire spine, cylinder principle)
4. Strength training (general Strength + special strength)
Second, sprint physical training methods
1. Leapfrog: pay attention to continuous Jump without stopping. The distance of the jump should be as long as possible, but do not rush for success. Generally, it is about 30 to 50 meters. It is an exercise to enhance the endurance and basic strength of the thigh.
2. Jumping steps or stairs: you can jump with one foot, double feet, and continuous jumps. It is best to wear a shin guard when jumping, and be careful to scratch the calf (to enhance the explosive power of the thigh and the strength of the calf). bullet speed practice).
3. Step on your toes: You can use this simple action to enhance the flexibility and strength of the ankle joint during the rest time.
4. Weight-bearing high-leg lifts and high-leg lifts: Find a barbell or other weight-bearing things (you can buy a pair of sandbag leggings, the weight is suitable for you), and fast high-leg lifts , increase the comprehensive ability of the thigh.
5. Back kick run: find a wall or parallel bars, hold it with both hands, make a 45–60-degree angle between your body and the ground, quickly switch legs and raise your legs, pay attention to the support legs must be straight , lift your legs up as far as possible.
6. Running with weight: Use leggings to run with sandbags. Variable Speed Runs: Run 600 or 800 meters at a time. Full speed on straights, jogging or walking on corners.
Third, how to carry out a sprint training plan
1. It is not easy to train too hard when you first start running. Gradually, the strength recovery, and muscle adaptation training phase will take about a week.
2. Be sure to jog to warm up before exercising to prevent sports injuries. Cross the legs to step on the steps, to be fast, to improve the strength of the calf muscles (this is the key to running fast), and do it in five groups every day.
3. Raise your legs high, and practice across the distance. The stride must be large, the arm swing should be increased, the running posture should be standard, and the spring rope on the waist should be pulled forward to improve Abdominal strength.
4. Accelerate after the 20-meter leapfrog to improve muscle explosiveness, chase competition between athletes, and improve training fun. I believe that if you stick to these methods for a month, your grades will improve by leaps and bounds.
Four. Sprint training skills
1. Starting stage
Center of gravity Be taller and in front of the support point, which is good for acceleration.
The movement characteristics and structure are as follows
Foot position – distance between feet (distance from rear toe to front heel is personalized)
Ankle – maximum flexion, about 45 degrees
Knee angle – 90-120 degrees
Hip height – varies from person to person
Quick start: The lower and upper extremities are strong, and the shoulder muscles are well developed. When accelerating, the back is straight, the flexibility of the arms and shoulders is very good, the angle between the legs is very large, the hip joints are fully opened, and the ankle joints are fully extended.
2. Acceleration stage
The goal of acceleration: maintain a balanced body posture, consume less energy, and achieve as soon as possible Maximum speed.
Speed run characteristics:
Body posture (forward 45-55 degrees)
Leg swing (90 degrees at the hip, less than 90 degrees at the knee, tight at the ankle)
Arm movement (90-110 degrees at the elbow)
Muscles involved: The muscles involved in the movement of the hip and knee (quadriceps and gluteus maximus), ankle and toe strength (gastrocnemius and tibialis anterior)
An explosive start requires a combination of hips, knees, and ankles to generate power, because fast start techniques require a lot of elastic force in the hip and knee tissues. Good hip strength helps the athlete spread the legs when the knee is raised, and the elastic force reduces the force distribution of the knee and hip when in contact with the ground, while reducing the time in contact with the ground. Starting ability training can help athletes provide maximum acceleration. Starting training includes starting exercises in various positions, weight-bearing short-distance acceleration exercises, and sprinting assistive technique exercises.
3. Transition stage
Transition to an upright body posture, maintain the speed obtained in the acceleration stage, and still need to increase the pedalling in the transition stage The strength and speed have been accumulating, and the body posture is also changing at this time, gradually becoming an upright posture. The speed between 20-40 meters has been increasing.
Goal to be achieved: By improving the running action economy, reducing the rotational movement of the body during running (the soles of the feet are pushed to the back and the outside, and the opposite arm swings to the back and the outside). ), which maximizes the ability of the muscles and nerves to rapidly expand and contract, allowing the body to reach maximum speed.
4. Absolute speed stage
Leaning forward is not to run faster, but to maintain speed. The acceleration phase emphasizes the kicking action, and the maximum speed stage emphasizes the ‘scraping’ action
Body position: maintain an upright position (shoulder to hip in a straight line, hip to ankle in a straight line) A straight line)
5. Precautions for sprint training
1. Do a good job of preparation before exercise . Athletics can easily cause muscle, joint and ligament injuries, especially lower extremity injuries. The only way to prevent it is to prepare before the game. The more prepared you are, the less likely you will be injured. On the basis of jogging, shoulder joints, elbow joints, back and waist muscles, legs, knees and ankle joints can be moved to strengthen the strength of muscle ligaments, improve the sensitivity and coordination of the body, thereby preventing injuries and improving sports performance. .
2. Before exercising or competition, students should pay attention to maintaining a good sleep
and saving energy. Before competition, they should control excessive diet and drinking water, and should not drink alcohol.
3. After exercise or competition, you should do relaxation activities to restore physical strength and muscle strength as soon as possible. The method is to shake and beat each part of the body in a relaxing way, and massage each other in cooperation with each other.
4. Take off your coat when the whole body is hot, and put on your coat immediately after the run to prevent a cold. Shoes and socks worn during long runs should be soft and foot-friendly.
Six, relax after sprint training
1. Relax the muscles of the back of the calf
< p class='MsoNormal'> The muscles on the back of the calf (soleus, gastrocnemius) are relaxed, the foam roller is placed at the position of 13 feet three miles of the calf, and the hand can be supported at 45 degrees or directly in front. Roll all the way to the back of the knee socket, to the upper side of the ankle key.
2. Relax the back of the thigh muscles
From above the knee, just below the quadriceps, roll to the bottom of the buttocks . Adjust the position of the supporting hand to increase the range. Notice that all the power goes to the leg you’re relaxing on.
3. Relax the tibialis anterior of the calf
Kneel on the foam roller and roll to the upper side of the ankle joint, note that this action is easy The wrong place is to put the force on the shin very easily.
4. Relax the quadriceps of the thigh
Because the load required by the quadriceps of the thigh is very heavy, everyone knows that in There is such a large muscle group on the upper side of the knee, so in running, especially in the process of running mountains, the quadriceps femoris has to do a lot of work. Let??s take a look at many excellent runners, the volume of the quadriceps femoris in the thigh And the volume and lines are very large.
5. Relax the iliotibial band
The iliotibial band is the deep fascia that surrounds the thigh – the outer thickening of the fascia lata part. Originating from the lateral border of the anterior part of the iliac crest, it is divided into two layers, wrapping the tensor fascia lata, and is tightly combined with it and should not be separated. The tendon continues. The lower end of the iliotibial band is attached to the lateral tibial condyle, the fibular head, and the knee capsule. The iliotibial band is commonly used clinically as a material for repair and reconstruction of body wall defects, weak parts or knee cruciate ligament injuries.
6. Relax the upper and lower back
If you feel uncomfortable in the upper and lower back, for example, many people have a pot while running The posture of the waist, the whole shoulder is uncomfortable after running a long distance, or there is a lot of desk work, then the foam roller will also help the neck and spine.