1, sprint: increase the folding degree of sprint practice and change it to the forefoot landing, thus forming a folding run different from sprint. There is no technical disadvantage in this exercise, and the action formation is very similar to the running action. Then, the combination of accelerated running can play a positive role in mastering running technology and development speed.
2. Leg-lifting running: In the leg-lifting movement, the hips are sent forward, and the calves can swing forward inertia before the thighs are pressed down, and then the thighs are actively pressed down, landing on the ground with the forefoot to form a small wheel running. This kind of exercise is very close to the main techniques of running, and then naturally accelerates running, which has a positive effect on mastering running techniques, developing the flexibility of knees and ankles, and enhancing the strength of ankle extensors.
3. Reverse pedaling: A little improvement in reverse pedaling can achieve better results, which is called striding. Practitioners are required to quickly relax the extensors after pedaling, and the thighs swing forward from natural bending to rapid folding. When the thigh is actively pressed down, the calf and foot far away from the "knee" will naturally land on the front foot. This is the main technique of active landing in sprint, and the arm swings back and forth slightly more than when running. This kind of coherent movement will strengthen the main techniques of each part of running, and with a little frequency, it will naturally transition to accelerated running.
Second, absolute speed training is the key.
Throughout the 100-meter race, it can be clearly seen that the section on the way is the longest, which can account for more than 60% of the whole race; The fastest, faster than sprint and sprint, basically completed at absolute speed. The action rate is an important prerequisite and guarantee for absolute speed. It is necessary to combine the training of movement speed and displacement speed, increase the intensity of practice and improve the absolute speed level. At the same time, we should also pay attention to the training and improvement of acceleration ability and speed endurance. Only by combining the three in a reasonable and orderly way can we improve the sprint performance in all directions.
Third, strength training is the key.
Practice has proved that strength plays an irreplaceable role in improving sprint performance.
1, strengthen leg strength and improve speed. In practice, we must pay attention to the development of lower limb muscles. At the same time, the development of distal muscle groups should also be considered. The training method should be similar to sprint in action structure, exertion and energy supply. Dare to deviate from the routine in training, require repeated running of sprint distance after strength training, and receive ideal training results.
2. Enhance upper limb strength, develop trunk strength and improve speed. The speed of sprinter's arm swing has a great influence on the start, accelerated running after the start, midway running and final sprint. Correct swing arm movements can keep the balance of the body, coordinate the movements of the upper and lower limbs, and enhance the effect of back pedaling. Therefore, we should strengthen the muscle strength of upper limbs in practice.
Sprint and considerable trunk movement. In sprint, the central trunk bears a lot of force. This force mainly comes from the gravity of the upper body and the ground reaction force transmitted through the lower limbs. Therefore, it is of great significance to strengthen the training of waist and abdomen muscles in sprint training to maintain the stability of the middle trunk and reduce the body jitter.
In a word, the 100-meter sprint training is a comprehensive system engineering that integrates energy, quality, technology, tactics, planning and load arrangement. Only with the cooperation and accumulation of various exercises can the sprint performance be continuously improved and a big breakthrough be made.