Athletics summer running training, running athletics training methods

Summer training is generally based on the winter training and high-intensity training, and when I was training in junior high school, I practiced winter training to the death, and the results grew rapidly in summer.

So winter training is the key, if there is no foundation for winter training, it is very difficult to grow results in the summer, if you want to surpass them, then on the basis of training, add the strength of small muscle groups, and at the same time add more to yourself, and the next winter training must be desperate!

Long-distance running is the accumulation of quantity to make a breakthrough, if you are sure to practice long-distance running, then you need to run, and you can't get bored.

Just like a tutor is required for cultural learning, it is best to find a track and field coach to guide you. Depending on your results, the 400m has a better chance of catching up.

You can consider coming to the F8 fitness center to work out and practice lower body strength

Believe in yourself and have confidence.

Summer training generally can't increase the results too much·· The time period for outstanding performance should be after the completion of winter training, and there will be a significant increase in performance if you train hard in winter training...

So winter training is very important, Oh · Come on·· If you want to surpass them, then learn the essentials of running carefully when training... Insist on training every day... Training is not to be interrupted or rest for some days in practice·· Exercise every day... Come on, believe you can·· You're okay in height·· Persistence is victory

If you want to rely on a summer vacation to exceed the strongest, I will definitely tell you that it is impossible, your 100 meters are too slow, 400 medium, but you can try to improve the performance of 400 meters, the end of the warm-up every day, the end of the basic action, 30, 60, 80, 100, 150, 200 count a group, the number of groups is set by yourself, after the end of a 500 rush, full strength, eat well, sleep well, rest well, don't get hurt, you have to persevere, endurance will be on the 100 meters, you must insist, come on, our mobile phone party,

The point is to practice well in the summer, it's nonsense.

1. When doing track and field, in fact, what we need to do is to exercise special projects, and after a certain period of practice, the effect must be very good.

2. When exercising, the main core strength is your waist and abdomen strength, and when exercising the strength of such a part, in fact, what you need to pay attention to is to improve the strength of your abdominal muscles.

3. There are a lot of exercises to exercise the abdomen, such as sit-ups, two-head ups, mountaineering and running, and lying exercises, which can improve the strength of your abdominal muscles, which takes a certain amount of time to accumulate.

4. When doing other sports, in fact, when exercising, one of the things that we need to do more is that when we are exercising, our leg muscles are playing an explosive role.

1. Strength training:

Strength is the basis of explosive power, and when strength comes up, the probability of running injuries will be reduced a lot. The training movements mainly revolve around the squats and deadlifts commonly used in fitness.

2. Explosive training: amateur runners pay attention to explosive training It is estimated that there are fewer people who pay attention to explosive training, there are narrow distance high pulls, high flips, low snatches, squat jumps and other training methods, because the above actions require a certain strength base and skills, you can choose 1 to 2 of them, and the weight can also be lowered, such as squat jumps can use empty bars.

3. Specific strength training: for parts that are easy to be injured or are very important for acceleration during running, such as hamstrings, hip flexors, adductors, and calf muscles.

4. Plyometric training: It is also mainly used to improve explosive power, which is very common in sports that require speed such as running and boxing. Training movements include: kick jumps, tendons (connective tissue that connects muscles to bones), and split-leg squat jumps.

1. Develop explosive exercises

Explosive power is determined by two organic components, speed and power. Therefore, the following exercise methods can be adopted: 1. Deep jump, vertical jump; 3. Weight-bearing vertical jumping; 4. Squat and jump with weights; 5. Weight-bearing squats; 6. Weight-bearing lunge exchange jump.

2. Flexibility exercises

Flexibility refers to the range of movement of the various joints of a person, the muscles and ligaments. Stretching ability. It is very important in sprinting, especially for increasing the stride length of athletes, so I usually use the following methods in my training:

1. Forward bending exercises; 2. pulling the leg of the rod; 3. longitudinal and crosswise forks; 4. Rapid flexion and extension of the rib body before and after; 5. Kicking (front, side and outer swing and inner combination), sitting cross-legged on the knee, etc.; 6. Quick squatting exercises.

3. Training of action speed

This part is the key to sprint training, and I usually use the auxiliary practice, repetition, race and game method. Among them, the competition method is a method often used for speed training, due to the short time of speed practice, the regular use of the competition method can make the athlete emotionally high and show maximum speed. In the same way as the game method, it can stimulate the athlete's high emotions, and at the same time, it can also prevent the form of "speed disorder" caused by frequent scheduling of exercises to express maximum speed due to various changes in movement during the game.

Athletics Chang Qiaoshi sprint training method.

Main Practice Methods:

1. Reaction speed training:

1).Swing your arms quickly while seated or standing (with your bare hands or holding objects);

2).Stand with the forefoot support, and when you hear the signal, you will fall forward until you are about to lose your balance and run forward by inertia.

3).Press the width of the mouth to call the order, jump up from a half-squat position, and touch the high object with both hands;

4).Continuous vertical jump according to the rhythm to touch the high object (no weight or weight);

5).Originally resistant to the limbs or support, do high leg raises at the fastest frequency (5-8 seconds);

6).Prone to listen to the signal to start;

7).30 40 meters fastest frequency broken step run 5-8 times;

8).Standing or squatting to listen to the signal to start 5 6 times do 2 sets.

2. Acceleration ability training:

1).20 30-meter acceleration run 6-8 times;

2).Downhill running 20 to 30 meters (requires gradual acceleration on the ramp, reaching the highest frequency and maximum stride length on the flat track to experience the maximum sense of speed);

3).20 30m standing gun start: 6-8 times.

3. Maximum speed training: (interval time 3 4 minutes).

1).20 40-meter runs: 4-6 times;

2).20 40-meter running grid exercises, preferably marked with sponge blocks or styrofoam, when focusing on the frequency of development, its interval is slightly shorter than the maximum step length by 10 20 cm, when used for the development of the step length, its interval should be slightly longer than the maximum step length by 5 10 cm, each exercise can run 6 8 times:

3).60-100 meters variable rhythm run (15 meters fast + 15 meters slow) 3 6 times;

4).20 30m repetitions: 6 8 reps;

5).20-30 meters downhill run: 4 6 reps;

6).20 30m traction run: 4 6 times;

7).Interval fast run: 20-30 meters interval run 6 8 times (1-2 minutes interval).

It is better to find a teacher to accompany you! It's boring for you to train alone, and it's not easy to stick to it! Your school has a good body! You can go and talk to the coach there, maybe I agree to train with you! Our school has a summer camp!

Insist on running every day, three steps, one inhale, three steps and one exhale, raise your knees, many skills are experienced by yourself during running, so you must keep running.

Explain the major you want to take. Otherwise, it will not be possible to explain in detail. I only took students to take the college entrance examination for physical education this year.

Make a plan and take it step by step. For details, please refer to your city's secondary education network, and generally speaking, teaching and research institutions will give you appropriate advice.

1. Flexibility exercises:

1) Lifting, flexing, extending, swinging and various forms of loop wrapping exercises in the flat, side, and upper positions of the two arms.

2) Exercises such as flexing, extending, pressing, kicking, swinging, winding, vertical and horizontal of the legs.

3) Various exercises such as flexion, extension, and loop wrapping of the whole body.

2. Coordination exercises:

1) All kinds of freehand exercises, marching exercises.

2) Exercises of various skills.

3. Speed and agility exercises

1) Half-high leg raise small stride, downward pressure high leg lift, wheel run.

2) Accelerate to about 60 meters.

3) Standing start 30-40 meters.

4) A variety of rapid response exercises.

5) 30m and 60m timed runs.

4. Endurance exercises: cross-country running, combined walking and running exercises in natural environments, variable speed running, etc.

5. Bounce force and strength exercises:

1) Various jumping exercises.

2) All kinds of waist, back, and abdominal exercises.

3) Rubber strips.

4) Carry barbells, etc.

Train 5 times a week for about 2 hours each time (7:30 a.m. --- 9:30 a.m.).

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