Physiological Perspectives on Sprinter Training Methods and Principles 10

Physiologically speaking, the principle of training is that all training is a process of seeking excess recovery. What is the excess recovery of oneself.。

From a physiological point of view, the training method is to overload the human body or those muscles, and only when the original load of the human body is exceeded, the human body will have an increase in adaptability. The principle of self-overload.

The training method is too empty, and you should arrange the training cycle according to your own situation, first the big cycle, and the year is generally divided into two big cycles. Each large cycle is then divided into small cycles, and the small cycles are further divided into the smallest cycle in units of one week. Each minimum cycle is arranged with the content of the five major elements of movement: speed, strength, agility, endurance and flexibility.

And according to the different aspects of your specialty, these five elements have their own emphasis. For example, if you are a sprinter, the focus is on speed the most, followed by strength, followed by agility, followed by flexibility, and finally endurance. And according to the different goals that need to be achieved in each small cycle, for example, now in winter it is more inclined to endurance, because endurance training is most effective in winter.

Different training methods and means are used for each minimum cycle...

The above looks like talking about the principle of the training cycle...

I don't know if you understand...

The problem is too big to talk about one aspect.

This one is a bit of a professional, sit back and wait for the answer.

Sprinting techniques are divided into: starting technique, acceleration running technique after starting, mid-run technique, curve running technique, and finish running technique.

1. Starting technique.

Starting techniques include:"Each in place","Preparation","Shots"(or.)"Run"Three stages.

Hear"Each in place"After the command, take 2-3 deep breaths, walk briskly to the starting point, support the ground with both hands, step on the front and rear starting gear in turn, kneel on the back knee, and put both hands on the back edge of the starting line.

2. Acceleration running technology after starting.

The acceleration run after the start is the one between the back leg kicking off the starting block and the middle run. The task is to make full use of the forward momentum and to achieve high speeds as quickly as possible over short distances.

3. Running skills on the way.

The mid-course run is the longest and fastest sprint in the whole course. Its task is to continue to play and maintain a high speed of running. The knee joint of the swing leg swings forward and upward quickly and forcefully, and the supporting leg stretches the hip quickly and forcefully with the cooperation of the swinging leg actively swinging forward, and the knee and ankle joints are kicked off the ground to form a coordinated action between the support leg and the swinging leg.

4. Curve running technology.

When running from a straight to a corner, the body should be consciously tilted inward to increase the pushing force and swing amplitude of the right leg, and the right arm should also increase the swing force and amplitude accordingly, which is conducive to running quickly from the straight into the corner.

When running in a corner, the body should be leaned towards the center of the circle. When pushing back, use the inside of the forefoot with the right leg and the outside of the forefoot with the left leg. The direction of the kick and swing of the curve should be consistent with the tilt of the body towards the center of the circle.

5. Finish line running technique.

It is required to maintain the forward angle of the upper body as much as possible at a distance of 15-20 meters from the finish line, and increase the speed and strength of the swing of the arms. When you get one step to the finish line, lean forward sharply and hit the finish line with your chest or shoulders, and run past the finish line, then gradually slow down.

Evaluation test of sprints.

It can be measured by simple reaction time, starting reaction time, 50-meter speed perception, 100-meter speed pre-estimate, and seated pedal frequency. The starting response (mS) was 210 males and 234 females, and the auditory response was 268 males and 225 females, and the kinesthetic time error rate was male and female.

The pre-estimated error rate of 100-meter speed is both male and female, and the number of 5-second steps in sitting position is male and female, which can be used as a reference for the psychological selection and evaluation of sprinters.

This technique is often overlooked in sprinting – the first two steps after the squat start are taught.

Technical features:

1) The movement is fast and flexible, the body movement speed is fast, the displacement speed is fast, and the action is light and dexterous.

2) The explosive force of muscle contraction is strong and the force is high when doing movements. In particular, the relative strength and muscle elasticity are good, because without a certain strength as the foundation, the muscles cannot produce strong explosive force.

3) The running action is coordinated, the upper and lower limbs are well coordinated, the force action is reasonable, and the forward effect is good. With the gradual popularization of plastic runways, the technology of modern running basically belongs to the category of swing running, emphasizing that the hips are actively sent when swinging, the forefoot is actively grabbing the ground when landing, and the "flexing pedal" is "bent and pedaled" when pedaling. From the point of view of the appearance of the running movement, the main characteristics of modern sprinting technology are to run relaxed, the whole movement is light and soft, natural and coordinated, the stride is open, and the forward performance is good.

In addition, the technical study and training of sprinting should be continuously improved on the basis of the coordinated development of technology and quality, find out the contradictions in the imbalance of technology and quality, obtain a certain balance through training to improve performance, and then break this balance to seek new development and new balance. Sprint training is to continuously improve the quality of teaching and training through this method.

1.Strength training: Strength is the basis of explosive power, and after the strength comes up, the probability of running injury will be reduced a lot.

2.The training movements mainly revolve around the squats and deadlifts commonly used in fitness.

3.Explosive training: amateur runners pay attention to explosive training is estimated to be relatively few, there are narrow distance high pull, high flip, low snatch, squat jump and other training methods, because the above movements require a certain strength base and skills, you can choose 1 to 2 of them, the weight can also be lowered, such as squat jumps can use empty bars.

4.Specific strength training: Targets areas that are prone to injury during running or are important for acceleration, such as hamstrings, hip flexors, adductors, calf muscles.

5.Plyometric training: It is also a major boost in explosiveness and is common in sports that require speed, such as running and boxing.

6.The training movements include: kick jump, exercise tendons (the connective tissue that connects muscles to bones), split leg squat jump (improve acceleration ability), vertical jump, improve overall jumping ability, you can carry weights on one leg or both legs.

7.Straight leg jumps, one-foot step jumps, and one-foot support and conversion in running, so this training is closest to real running.

8.Luge training: Of all resistance training, sled training has the highest priority and is essential for improving acceleration.

9.Large-weight sizing walking, heavy acceleration runs generally use a weight of 50 to 80% of body weight.

Meter Sprint: For sprinters, this is the most straightforward form of training, combining running technique, strength and explosive training.

1. Small stride: Increase the folding degree of the small step running exercise and change it to the forefoot lying on the ground, which will form a folding run that is different from small step running. There is no technical drawback in this exercise, the formation of the movement is very similar to the movement of running, and then doing the acceleration run can be naturally combined, which will have a positive effect on the mastery of running technique and development rate.

2. High leg lifting: When performing high leg lifting exercises, send the hip forward, the calf can swing forward with inertia before the thigh is pressed, and then the thigh is actively pressed down, and the forefoot is landed on the ground, which forms a small wheel run. This exercise is very close to the main techniques of each part of running, and then the transition is natural when doing acceleration running, which has a positive effect on mastering the running technique, developing the flexibility of the knee and ankle joints, and enhancing the strength of the ankle extension muscle groups.

3. Back pedal running: A little improvement to the back pedal running can achieve better results, which is called stride running. The practitioner is required to quickly relax the extensor muscles after pushing the ground quickly, and the upper and lower legs are naturally bent to quickly fold the front swing, and when the thighs are actively pressed down, the calves and feet away from the "knees" are naturally lying backward and landing with the front feet.

This is the main technique of sprinting with an active landing, and the swing of the arms back and forth is slightly larger than when running. This coherent movement will strengthen the main techniques of each part of the running, and a slight increase in frequency will allow for a natural transition to acceleration.

Sprinting requires more and more explosive power than regular jogging, and here are some tips for sprinting training.

Good posture is essential for sprinting. Keep your back straight at all times, keep the top of your head in line with your spine, and keep your eyes on the track ahead. At the same time, relax your head, neck and jaw muscles, don't grit your teeth, don't shrug your shoulders, and keep your shoulders low, not on the inside of your ears.

The arms also play a vital role when sprinting, as the arms are good for boosting your legs, which will make you run faster. We all know that sprinting legend Carl Lewis has said before that he uses the reminder "elbow to the sky and thumb to the eyes" to guarantee the correct movement of the arms. The palms of your hands can be opened and you can make a fist, but keep them relaxed and not too tight, which will help you achieve the rhythm of your arms and legs together.

Mountain running is especially great for boosting your acceleration, and the skew of the final sprint from the uphill start will cause the body to stretch forward automatically. For example, you can rush up the hill and then walk back slowly and repeat 5 to 10 times, a total of 2 to 5 sets, you can adjust according to your physical fitness, be careful not to overload this or you will have a hard time exercising, and remember to rest for 5-8 minutes in the middle of each set.

Strength training exercises and muscles can help you become more fit and stand on your sprints. If you've been doing a net weight exercise after jogging, it's best to wait four to six hours to avoid muscle pain.

You'll need to make sure that you only react to the starter, and when you're sprinting, it's a good idea to have someone give you instructions and be able to use some tools to emulate the sound of the blaster.

You may feel nervous, worry that you're going to make a mistake, and probably have a large crowd when you're actually running a sprint race, but you need to learn to clear your mind and focus on the sprint.

One of the most innovative ways to exercise is to tie a sandbag to your legs, and then hold mineral water in your hand, and then go for a run, which may quickly increase our endurance and also increase our speed.

It is necessary to exercise the explosiveness of the legs, you can drag the tires for exercise, and you can also tie sandbags to the legs for training, which can be a good exercise of explosiveness, you can do frog jumping, you can also do high leg lifts, and do some leg muscle training.

My training method is to focus on adjusting my breathing, to strengthen my training pattern, to keep training regularly, to take regular breaks when sprinting, and to pay attention to timing.