Very short sprint training method

Very short sprint training method

Very short sprint training method

In the large-scale track and field competitions at home and abroad, it is necessary to equip the sprint program 100 meters, 200 meters, 400 meters, etc., especially the 100 meters competition. It has the largest gold content and the most influential, and is the most exciting competition.

I have been working in grassroots schools all the time, and it is the sprint project that is responsible for training.

Therefore, I feel good about how to carry out the training of the sprint. I would like to discuss this with my colleagues.

  The sprint project is an extreme strength work project.

Physiology, biochemistry theory believes that extreme strength work belongs to the supply of energy by anaerobic metabolism.

The sprint technique requires the person’s torso to lean forward, but can’t bow down.

Both arms should be bent on the body side to swing back and forth.

It can be seen that the technical requirements for sprinting are particularly high, and it is a fierce sports project that requires full body coordination, quick response, high change and high strength.

In my usual training, I mainly started from the following aspects.

  First, the development of explosive power The explosive power is determined by two organic components, namely speed and strength.

Therefore, the following practice methods can be used: 1.

Jump deep; 2.

Vertical jump; 3.

Load vertical jump; 4.

Weight-bearing jumps; 5.

Load squat; 6.

The weight-bearing bows exchange jumps.

  Second, the flexibility of flexible exercise refers to the extent of the movement of various joints of the human, the ability of the muscle ligaments to stretch.

It is of great significance in sprinting, especially for athletes’ strides. Therefore, I usually use the following methods in training: 1.

Body flexion practice; 2.

Pull the rod to the leg; 3.

Vertical, cross arm fork; 4.

Rapid flexion and extension of the ribs before and after;

Kicking legs (positive, side and outer swings in four aspects), sitting cross-legged knees, etc.;

Quick standing practice.

  Third, the speed of training This transformation is the key to sprint training. The methods I usually use are auxiliary exercises, repetitions, game methods and game methods.

The game method is a method often used for speed training. Because the speed practice time is short, the game method is often used, which can make the athletes feel high and show the maximum speed.

Like the game method, it can stimulate the athletes’ high emotions. At the same time, due to various movement changes during the game, it can also prevent the form of “speed obstacle” caused by the practice of frequently arranging the maximum speed.