1, intermittent leg lifts in situ?

Do quick leg lifts in situ. Each group does fast leg lifting exercises for 5 seconds, 10 seconds and 30 seconds, and does 6-8 groups with an interval of 2-3 minutes. The strength is 90-95%. The sooner the better. ?

2. Run with your legs high, turn around and speed up?

During the journey, run with your legs raised for about 20 meters, and then accelerate to 80 meters. Repeat for 5~8 times with an interval of 2~4 minutes. The strength is 80-85%. ?

3. Are the wheels running intermittently in place or during driving?

Run the wheel in the same place or during the journey, 50~70 times in each group, 6~8 groups, and the interval between groups is 2~4 minutes. The strength is 75-80%. ?

4. Running after an interval?

Do backward pedaling during running, 30~40 times or 60 ~ 80m in each group, and repeat 6~8 times with an interval of 2~3 minutes. 80% strength. ?

5. Repeated startup?

Squat or stand for 30 ~ 60m, 3~4 times in each group, and repeat 3~4 groups, with an interval of 65,438+0 minutes each time and 3 minutes in each group. ?

6. Run repeatedly?

Running distances are 60m, 80m, 100m, 120m, 150m, etc. The number of repetitions depends on the distance and the level of the athletes. Generally, each group is repeated 3~5 times, and 4~6 groups are repeated with an interval of 3~5 minutes.

For the average intensity of heart rate control, if the distance is shorter than the special distance, the heart rate should reach 180 beats/min during exercise, and the next exercise can be carried out immediately when it is intermittently restored to 120 beats/min. If lactic acid tolerance is developed, the distance will be longer and the intensity will be smaller. ?

Extended data:

sprint training

Sprint training is a branch of track and field, which is a general term for planned amateur or professional training for athletes who participate in short-distance track and field competitions (60m run, 100m run, 200m run, 400m run, 4 * 100m relay race and 4 * 400m relay race). ?

Sprint technology is an inseparable whole. In order to facilitate the analysis, it can be divided into three parts: starting and accelerating after starting, running on the way and running at the finish line. According to the training time, sprint training includes:

Short-term training (one week to several months), annual (semester) training in units of years (semesters), and perennial training of professional teams.

The contents of sprint training generally include the following categories:

Starting training, accelerated running training after starting, halfway running training and sprint training;

According to the nature of training:

Speed training, strength training, sensitivity training, flexibility training, endurance training, etc.

Take a certain period of time as the beginning and end of training;

Initial training, intermediate training, pre-competition training, competition period, etc.

There is also a "competition" psychological training for senior athletes.

There are many methods and means of sprint training, and general coaches will focus on the most basic qualities of sprint, such as strength, speed and speed endurance.

In order to obtain the best training effect, such as up-and-down running, intermittent running, variable speed running and repeated running, traction running, downwind running and other training methods in speed training.

Start rhythm practice (explosive):

1, click rhythmically, click continuously and quickly (it can be increased by 0. 1 sec -0.2 sec), as long as the start is good.

2, reaction speed exercises: different starting sounds (cough, high-five, whistling and other exercises). ?

3. Solve the late sprint: try your best to cross the finish line. (it can be improved by 0.2 seconds)?

4. Pay attention to the skills of running on the way (big stride and high frequency) and running in corners. If the practice time is good, 200 meters in two weeks can be improved by 0.5-2 seconds.

Note: all the above methods are temporary to improve your grades, and it is best to have long-term systematic training. In fact, the focus I am talking about is curve technology, and we should pay attention to five words;

Tilt high and swing with it. Tilt is the point where the body should tilt in the curve. Height is the center of gravity, and big is swing. Swing is to pay attention to the different swings of the left and right arms and run along the tangent.

Of course, the 200-meter race still needs a certain speed endurance. Don't run the 200 meters like a long-distance race, or you will never get good grades. The 200-meter race is a sprint and an anaerobic metabolic exercise. ?

If there are still 65,438+00 days, the suggestions are as follows: first, squat with weight; second, practice frog leaping; third, stretch the leg ligaments; fourth, practice one-legged jumping with left and right legs; fifth, practice leg lifting. Improve their own quality.

References:

200-meter dash training-Baidu Encyclopedia