How to train elementary school students to run in the middle distance and sprint

In fact, it's very simple, just take him to run every morning, jog first, and finally sprint 100 to 200 meters, at least 2000 to 3000 a day, it will not be effective in the short term, and the exercise is long-term.

Warm up first, run a few laps, and prepare for activities: leg presses, leg raises, lunges, and then practice the project, and take a moderate amount of rest.

The best thing to do is to let them run hard, every day.

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Summary. How to train primary school students for middle and long distance running. Dash.

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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. How to train the speed training of sprinting.

Sprinting requires speed training, starting with preparatory activities, various stretching exercises, coordination exercises, sprinting or elastic running. Speed exercises, 30 meters, 60 meters, 80 meters, 100 meters, 150 meters, in addition to the special activities of exercising running, can also be carried out: hanging leg presses or sit-ups are conducive to improving rapid strength and medium strength.

2. How to train the endurance exercise of sprinting.

Endurance is also very important for sprinting, first of all, it is necessary to carry out preparatory activities, jogging for half an hour every day, during which you can not stop, pay attention to even breathing, even pace, stabilize the speed, keep the center of gravity slightly forward when running, you can always run relatively loosely, and then carry out upper limb strength and step jump exercises, and finally use rubber strips for resistance exercises.

3. How to train the speed and endurance training of sprinting.

Trail running or ball games, a variety of stretching activities, coordination exercises, followed by sandbag leg swings, 100-meter interval runs or combinations of different running distances, and finally upper limb strength exercises such as bench press or snatch.

4. How to train to pedal after sprinting.

Movement essentials: Lean your upper body straight or slightly forward, and swing your arms naturally. The swinging leg is actively swinging forward and upward, twisting by the trunk and torso, and the side hip driving the thigh to fully forward.

While swinging the leg, the other leg should be actively pressed down, the forefoot should touch the ground, and then the knee and ankle joint should be cushioned, and quickly turn into the back pedal. When pushing back, swing the leg to send the hip action first, the knee and ankle push to the back, the center of gravity in the vacancy stage is good, and the frequency of alternating legs should be fast.

5. How to train the folding leg run of sprinting.

Movement essentials: upper body straight or slightly forward, arms swing back and forth. Immediately after the back pedal ends, lift the thighs and lower legs forward and upward, relax the knee joints, fold the upper and lower legs fully, and swing forward while folding.

While swinging the leg and folding the front swing, the thigh of the other leg is actively pressed down, the forefoot is on the ground, and the knee joint is cushioned.

6. How to kick the calf after training a sprint.

Movement essentials: The upper body is straight or leaning forward slightly, and the arms swing back and forth naturally. The forefoot touches the ground, the forefoot grabs the ground vigorously when leaving the ground, the calf kicks back and folds the thigh after leaving the ground, the knee joint is relaxed, and the heel is close to the buttocks.