training method
■ How to improve the sprint speed
Speed is obviously an important factor affecting sprint performance. Running at 90 ~ 95% intensity for 20 ~ 60m, 4 ~ 5 times for each group, 3 ~ 6 minutes for each rest, and 2 ~ 3 groups will help to improve your speed. At the same time, changing the starting posture of sprint and taking standing, turning and starting between races will also help to improve your speed. The above training to improve speed should be carried out on good quality pavement, that is, flat, dry and moderate hardness pavement. Warm weather will help to improve the efficiency of this training. Cold weather is not conducive to this kind of training, but it can be carried out after completing appropriate preparatory activities.
Development pace: the best period is 1 1- 13 years old. Focus on improving the rapid contraction speed of muscles, strengthening the flexible training of nervous system in the process of excitation and inhibition, and improving the rapid contraction strength and relaxation ability of muscles.
Training means: [1] The swinging leg swings back and forth at a high speed, which requires a reasonable folding technique in the fast swing. The tighter the legs are stacked, the smaller the radius, and the faster the swing speed.
[2] To speed up the practice of sole landing, it is required to shorten the flight time as much as possible.
[3] Fast swing arm and leg training requires coordinated leg and arm movements.
Development step: the step ability mainly depends on the back pedal strength, back pedal angle, swing strength, swing speed and flexibility of hip joint. Focus on developing the strength of thigh flexors and extensors and the flexibility of hip joint.
Methods: Load-bearing leg change, load-bearing stride, load-bearing run, load-bearing jump, running, big stride (requiring the swinging leg to press down actively and the calf to land from front to back), frog jump, one-legged jump and other exercises. It can improve the anti-pedaling ability during running. At the same time, training methods such as high leg lift running, skin lifting and high leg lift "running with wheels" and belly dancing are used to improve the swing speed, and other training methods and means are used to strengthen the flexibility and muscle stretching training of hip joint.
To develop absolute speed, we must pay attention to the best combination of step length and step frequency, as well as the temporal and spatial rhythm of each link of running technical movements.
Training method: (1) Run fast during 20-40 meters. (2) Practice 2) 4 * 25-50m relay running, accelerating running and catching up running. (3) downhill running practice. (4) run with the wind. (5) Short-term variable-speed running practice.
(1) Run 30-60m during the journey, and the x2-3 group will run 3-4 times.
(2) Two or four people run the 50-meter short-distance relay, and the x2-3 group runs 3-4 times.
(3) Let the distance catch-up run 60-1100m3-5 times.
(4) Short-distance combined running (20m+40m+60m+80m+100m) x2-3 group. Or (30m+60m+100m+60m+30m) x2-3 group.
(5) Run downwind or downhill for 30-60m, 3-4 times, x2-3 groups.
(6) Short-distance variable-speed running 100- 150m (30m fast running +20m inertial running +30m fast running +20m inertial running), and x2-3 group for three times.
(7) Run with traction (30-60m, 4-5 times x2-3 group.
(8) Run repeatedly for 30-60m, 4-5 times, x2-3 groups.
Develop training methods of reaction speed and action speed
1, all kinds of ball games; (1) Practice of pushing the ball with both hands → Then start to catch the ball (2) Practice of throwing the ball forward and upward with both hands → Then run out to catch the ball.
2. Reaction exercises of various game natures;
3. The practice of stepping on the starter when giving the order or listening to the signal (password, applause, etc.). ); Half squat posture, jump up quickly when hearing gunshots, and touch high objects.
4. The fastest swing arm exercise lasts 5 ~ 10 ~ 20 seconds;
5. All kinds of high leg lifts have the highest frequency, lasting 5 ~ 10 second;
6. The frequency of running in small steps is the fastest, and running with legs lifted at half height, with a distance of 30 ~ 40 meters;
7. Run back quickly, with a distance of 50 ~ 100m (timing and step counting);
8. Run at a brisk pace, with a distance of 50 ~ 100m (timing and step counting);
9. Run fast on one leg and complete the distance of 30 ~ 60m (timing and step counting).
10, start in an upright position, lean forward gradually and then run out quickly.
1 1. On the inclined runway of 2-3 degrees, quickly complete the uphill or downhill accelerated running exercise with a distance of 40-50 meters. 1. First of all, eat less or no sugary food from today to three days before the competition, and eat more sugary food from the last three days before the competition to a few days before the competition. You can eat 80% full and digest well on the day of the game. You can drink 200ML of 40% glucose water 30-40 minutes before the competition. Besides, take three tablets of vitamin C instead of chocolate.
2. Carefully prepare for practice. Track and field sports can easily cause injuries to muscles, joints and ligaments, especially lower limbs. The only way to prevent it is to prepare before the game. The more prepared you are, the less likely you are to get hurt. On the basis of jogging, you can exercise the muscles of shoulder joint, elbow joint, back and waist, legs, knees and ankles, strengthen the strength of muscle ligaments, improve the sensitivity and coordination of the body, thus preventing injuries and improving sports performance.
4. Before sports or competitions, students should pay attention to keep good sleep and body reserves, control too much diet and water before competitions, and don't drink alcohol.
5. After exercise or competition, do a good job in relaxation activities and restore physical strength and muscle strength as soon as possible. Its method is to shake and pat all parts of the body and massage with each other.
6. Don't take off your coat until you are all hot. Put on your coat immediately after running in case you catch a cold. Shoes and socks should be soft and soft when running, and spikes are best for sprinting.
In the past, athletes usually competed in 100 yards (9 1 m) instead of 100 m, especially in the United States. This shorter distance has now been abandoned. Because few indoor facilities have a straight line distance of 100 meters, indoor projects are generally 60 meters (sometimes 50 meters or 55 meters).
The outdoor 400-meter runway, 100 meters, is carried out on the end straight, and the starting point is set on the extension line, in order to make it a straight line. In order to gain a competitive advantage, some people use illegal drugs. For example, in the scandal of 1988 Summer Olympic Games, champion ben johnson was disqualified from medal. In international competitions, all track events of 400 meters and below must adopt squat starting and use starting devices. After the "in place" and "ready" passwords are issued, players should immediately complete the relevant actions. Any player who fails to complete the relevant actions within a reasonable time is a starting foul. In addition, after "in place", disturbing others with voice or action may be sentenced to the first foul. Any starting action before the gunfire rang is also a first foul. From 20 10, athletes will be disqualified immediately if they steal a run once [1] (this situation does not apply to men's decathlon and women's heptathlon).
Determination of sprint ranking: the athletes will be determined by drawing lots in the track preliminaries, and the preliminary results will generally be used in the finals. During the competition, the athletes go on their own tracks, and they are not allowed to cross the track after the start, otherwise the results will be invalid. At the start, an athlete who steals a run once will be disqualified immediately.
In the first round of the group competition, which runway the athletes are arranged on is freely arranged by the computer. In the next few rounds, the choice of runway depends on the performance of athletes in the final round. The purpose of this rule is to make better athletes queue up on the middle runway. Good runways are Runways No.3, No.4, No.5 and No.6, which should be occupied by the top four athletes respectively. The second, seventh, eighth and ninth lanes are occupied by the last four.
Determination of results: In track and field competitions, the ranking of all runners depends on the order in which their trunks (excluding head, neck, arms, legs, hands or feet) reach the finish line and end along the vertical plane, and the first runner ranks first. In any competition, if the athletes' scores are equal when they enter the next competition according to their scores, the referee of the terminal camera should consider the actual scores of the athletes concerned11000 seconds. If the result is still the same, the athletes concerned should enter the next competition. If the actual conditions do not allow, we should draw lots to decide who will enter the next game. In the final, the first place has the same score, and the referee has the right to decide whether to play again. If there is an unconditional rematch, tie for first place. As for other rankings, the results are the same and will be processed in parallel. First Olympic champion: elizabeth robinson, American, 1928 Amsterdam Olympic women 100 meter champion, first Olympic women 100 meter champion.
Margaux broke 1 1 sec for the first time: a former East German, the first athlete to enter the women's 100 m 1 1 sec in history.
World record holder: Griffith joiner, American, 100-meter champion of Seoul Olympic Games, Olympic record holder, world record holder. So far, these two records have not been broken, and they were set in Seoul Olympic Games (1988) and Indianapolis (1049) respectively.
Marita koch 16 broke the world record: former sprinter and superstar of the German Democratic Republic, known as the "Queen of World Track and Field". In her sports career, Koch 16 times set the world record, and 14 times broke the indoor world record, becoming the athlete who set the world record the most in track events in the past half century.
Evelyn ashford: She won the women's 1979 and 198 1 twice in the women's 100 and 200m world cups. 1983 and 1984 set the women's 100 meter world record twice (10.79,10.76).
Jones, the Olympic champion deprived of gold medal: 65438+10.65s 1998, the third best result in the women's 100-meter race in the world, the champion of Sydney Olympic Games, was deprived of gold medal because of doping.
Four gold medals embarrassed Hitler: 1936 Berlin Olympic Games 100 meter champion jesse owens broke the world record, including 100 meter, 200 meter and long jump, and was the first baseball player in the United States to win the men's 400 meter relay. Broke the myth of Aryan superiority.
Carl lewis, the king of nine gold medals: He is one of the four athletes who won nine gold medals in Olympic history. He is also an athlete who won four gold medals in the same single event. 1984 At the Los Angeles Olympic Games, Lewis reappeared Owens' glory and won four gold medals:100m, 200m, long jump and 4x100m relay.
Break ten seconds: 1.968. At the19th Mexico City Olympic Games, jim haynes broke the 10 second mark for the first time in the 100 meter final and won the championship in 9.95 seconds. This score was not refreshed until 1.983.
Powell broke the world record twice: on June 4, 2005, he broke the men's 100 meter world record in Athens with a time of 9.77 seconds, and on September 9, 2007, Powell set a new world record in the Italian IAAF Grand Prix. Known as the uncrowned king
Bolt, the new king, is the new world record holder. He won the men's 100-meter flight race in new york, USA in 9.72 seconds, and broke the previous world record of 9.74 seconds held by another Jamaican, Powell, and ran 9.63 seconds at the 20 12 London Olympic Games, becoming the first defending champion of the men's 100-meter sprint in the Olympic Games. His own best time was 9.58 seconds in Berlin. 1936 At the Berlin Olympic Games, jesse owens, an American black athlete, won the championship, which ruined the myth of Aryan supremacy.
1968, at the 9th Mexican Olympic Games, jim haynes broke through the 10 second mark for the first time in the final of 100 meters, which is also the first time that human beings have broken through the 10 second mark in the 100 meters. Rank time, wind speed (m/s), athletes' national date and place.
Usain Bolt Jamaica August 2009
To annotate ...
Tyson gay set a record of 9.68 seconds in Indianapolis on June 24th, 2007. Although he surpassed Bolt's record of 9.69 at that time, his record was deemed invalid because the instantaneous wind speed reached+4m/s. ..
Usain bolt's time of 9.63 seconds in Beijing on August 16, 2008 is the current Olympic record.
On May 2, 2006, 12, Justin gatling ran 9.77 in Doha, which was recognized as the world record at that time. However, this achievement was cancelled in 2007 because he failed the doping test in April 2006.
On September 14, 2002, tim montgomery's score of 9.78 was invalidated because he was accused of using and selling stimulants in the BALCO scandal. It was not until asafa powell ran 9.77 that it was regarded as a world record. Updated on June 27th, 2005.
Rank time, wind speed (m/s), athletes' national date and place.
1 10.49 0 Florence Griffith-Coiner USA1988 July 1 6 Indianapolis.
210.61+1.2 Florence Griffith-Coiner USA1988 July 17 Indianapolis.
3 10.62+1.0 Florence Griffith-Koina USA1September 24, 988 Seoul
Marion jones, USA1998 September 12 Johannesburg
5 10.70+1.6 Florence Griffith-Coiner USA1988 July 17 Indianapolis
Marion jones, USA1August 999 12 Seville
710.71+0.1marion jones USA1998 May 12 Chengdu
Marion jones, USA 1998 June 19 New Orleans.
9 10.72 +2.0 marion jones, USA1New Orleans, June 20, 998
Marion jones, USA 10.72 +0.0 Monaco August 8, 0998
10.72 +0.0 marion jones 65438+ Lausanne, USA, August 25th, 0998.