Stride training method, how to practice 100 meter stride

1. Explosive training: the close combination of speed and strength should be paid attention to during training, and the main method of training is to carry out medium-weight weight-bearing exercises, such as weight-bearing calf raises, weight-bearing barbell jumping on the spot, weight-bearing lunge walking, etc.; While developing rapid strength, perform weight-bearing exercises with large weights to increase muscle strength. The main exercises include squatting with heavy weights, etc.

And it should be combined with running and relaxation exercises. The weight can be determined according to your actual situation, especially the barbell, it is best to carry out it under protection or supervision, which is safer.

2. Bounce force training: the development of fast strength and jumping ability can effectively develop bounce power, and its main exercises are: 1. General jumping exercises

Single-legged jumps, stride jumps, split-leg jumps, frog jumps, straight-legged jumps, etc.; 2. Jumping obstacle exercises: jumping railings, jumping deep (i.e., jumping down and jumping on exercises, the effect is very significant, simple and easy), touching height exercises, etc. 3. Lumbar and abdominal muscle training:

Sit-ups, push-ups, weighted sit-ups, weighted push-ups, etc. to improve the strength of the lumbar abdominal muscles.

It is worth noting that according to your personal or practitioner's physical fitness, the way, number and amount of exercise should be reasonably arranged, in line with the principle of step-by-step, and do not increase the intensity and density of training in order to be fast, resulting in sports injuries and strain, half the effort; However, if the intensity and density of the exercise are not enough, it will not receive good results. The above methods are for your reference only, and I hope to bring you good results.

Thank you if my help comes to you! - from man'The captain of the QQ speed team will answer for you.

Stride training is best done with uphill running exercises! This contact method is very good! Just when practicing, you must not be alone in the joint practice, so as not to have accidents.

Because when you're going uphill, you can't see cars or pedestrians, and no one else can see you! Uphill running is an instinctive human reaction to take a big stride and raise your legs. It's also a kind of auxiliary exercise, you may be asked to raise your legs on flat ground, but as soon as you run, you may forget it, or you may not be able to lift it properly.

Uphill running is under the bridge and running uphill is the best! Because the bridge deck is very flat, don't look for a dirt slope. The distance should not be too long, 30m to 50m is enough, about 10 groups per day!

Be sure to keep in mind the sensation of leg elevation when exercising.

First of all, you can do several sets of frog jumps and leg raises every day, 4 sets are recommended. Each group of 10 or each group of 3 meters, then hold dumbbells (or other weights) in both hands to do the movement of swinging arms back and forth during running, do 2 sets of 2*100

After that, the essentials of the start must be done fully before the start, the referee shouted that the center of gravity must be moved down when they are in place, after hearing the starting pistol, immediately get up, at this time the stride must be small and fast, so that it will be faster to reach your maximum speed, and then you need to naturally gradually stand up upright When you step into the legs, you must remember to send the crotch action, maintain the center of gravity of the upper body, and speed up the swing of the arm, so as to drive the movement of the lower limbs, which is also the reason for exercising the strength of the upper limbs.

Endurance training is possible, step training is possible, leg muscles can be trained, walking training can be done, and strength training can also be done. My advice is to pay attention to your training frequency and protect your body when training, so that you can train to a better training state.

If you want to improve, you can carry out special training, and the breathing method should also be correct to increase the frequency, improve personal strength and carry out special training; I think that if you want to improve your running speed, the best advice is to improve your personal strength, do special training, breathe correctly, and increase your personal frequency

You can find a steep slope of more than 50 meters to sprint, you can jump on a hillside, you can do high leg raises, you can do a quick one-foot jump, you can run on the ball of your feet on soft grass.

There are quite a few ways to practice stride length for a 100-meter run:

First, it can be improved through specialized exercises of running: such as running with high legs, stride running, back pedal running, etc.;

The second is that you can improve your stride by running in a relaxed stride;

The third is that it can be improved by developing leg strength, such as weighted squats, etc.

Put things on the ground so that you can reach that distance with every step, just run that more.

Monday: Cadence training 30 meters acceleration meter full speed; 20 times.

Tuesday: Stride Training:

1.Small staircase one-legged jump.

2.Stride 20 meters.

3.Big kick jump up and down & times.

4.Weight muscle strength training (dumbbells) 2 sets.

5.Wave your hand (left and right) 24 times each.

6.Full (half) squat 10 times.

7.Lift the bar to the chest with a backgrip, 12 times.

8.Raise your heel and leg 20 times on the spot.

9.Raise your hands sideways 8 times.

10.Jumping jacks (arms down) 20 times.

11.Bend over and raise the bar to your chest 10 times.

12.Go up and down the stairs (left and right feet) 12 times.

Wednesday: Cadence training: 20 reps of downhill 50 meters.

Thursday: Stride training: 20 reps of 50 meters uphill.

Friday: Stride Training: Same Tuesday.

Saturday: Cadence Training: 1Run the ladder 10 times. 12 meters.

Share a set of running workouts, 2 to 3 times a week, 2 to 3 sets before each run. Improve your running form and improve your running technique, such as stride length and cadence, with training movements.

Knee raised.

Many runners don't realize that the second half of the stride is the motivation. Raising your knees higher forces your gluteal flexors to push your knees up and increase your push power. To correct the position of the knees during the run, do not consider the speed and concentrate on how to raise the knees closer to the chest during the run.

Many runners don't have enough flexibility to do the second half of the stride because the quadriceps muscles are too tight. The back leg swing during running stretches your quadriceps muscles, allowing you to complete the second half of your stride. To correct the back swing, you need to pay less attention to your speed, pay attention to the amplitude of the heel swing towards your hips in each step, and feel the stretch of the muscles in the front of your leg as your heel moves closer to your hips.

Lunge leg press. The greater the stride, the more push force and speed you will have for the next step. The lunge press simulates a larger stride and forces your body upwards to increase stride strength. How does it work?

Choose the right distance to do the lunge position, press down until the knee of the back leg touches the ground, then the body is directly up, resume the starting position, use the hip muscles to complete the above movements, do not let the knee or quadriceps become the upward force of the body**. Remember, the hips are the most important muscles in this movement.

People with smaller strides for elastic running look more like they're marching than running, and as a result, you'll have to exercise your body to adopt a larger, more efficient pace. Ground bounce can increase stride length and bring more powerful kicks. Stretch exercises are simple, starting with a jog and gradually increasing the length of your stride.

Within 20 meters, you should reach the point where every step turns into a jump, pay attention to the complete set of follow-up movements for each step, and push hard to increase the stride length of the next step.

Jumping is a great way to increase your running push, and for the right jump, you should use your arm swing to increase the forward force to make sure you push the ground correctly at the end of each step, pushing your body forward and jumping out of the next step.

For middle-distance running, it's a priority to increase your cadence. You increase your cadence to more than 180 beats a minute and think about your stride ... If you want to improve your stride, you need the strength of your hip and leg muscles as the foundation, and the strong and stable core strength as the guarantee.

In addition to running more, practice more squats, deadlifts, hip pushes, hip bridges, planks and the like.