How to train a low wall in a 400 meter steeplechase

400-meter obstacle jumping over the low wall training lesson plan.

1. Teaching Summary Subject: 400-meter obstacle Purpose: Through the training of this lesson, the comrades will initially master the technical action essentials of jumping over the low wall and the organization and implementation methods Content:

Explain and demonstrate, organize exercises, and check and accept requirements:

1.Strictly abide by classroom discipline, obey orders, and follow commands.

2.Pay attention to safety, strengthen protection, and strictly prevent accidents.

3.Listen carefully and train hard.

2. Teaching process (1) Teaching preparation.

1.Accept the team, announce the feed.

2.This lesson focuses on the teaching of the lesson.

3.Prepare for the event.

jogging 800 meters to warm up; Chest expansion exercises; vibrating arm movement; rotational movements; lumbar exercises; jumping sports; front and rear leg presses; Leg lifts. Teaching implementation Explanation: The low wall is the third group of obstacles in the 400-meter obstacle, and the specifications are 2 meters wide, high, and thick.

There are three main ways to pass through a low wall: one hand and one foot to support the jump; One hand supports the jumping; Pedal. Action Essentials:

Run to the meter in front of the low wall, kick the ground with one leg and jump, jump up the body forward and up, lift the other leg to the side and the front and above, support the opposite hand (fingers forward) and the edge of the low wall, the body jumps to the wall and slightly closes the abdomen and chest, the jumping leg quickly bends the knee and lifts, the calf is closed under the crotch, and crosses the low wall to land, while the supporting hand is pushed away from the low wall, the body leans forward, swings the leg to the ground and continues to run. Protection and assistance: The protector supports the support arm of the protected person to help pass through when the protected person passes, and protects the practitioner by blocking, hugging, and hugging him.

1. How to run before and after passing through obstacles:

Before passing through the vertical obstacles, the running action should be relaxed and natural, and the center of gravity of the body should move forward smoothly, with an obvious acceleration rhythm, so that the human body can produce a larger forward speed, so as to increase the support reaction force during the jump and accelerate the rate of the jumping action, so as to strengthen the effect of kicking the ground and jumping. After passing through the vertical obstacle, the impact force of the human body is greater when the human body lands, so it is necessary to pay attention to lowering the center of gravity of the body, bending the knees to cushion, and then kicking the ground to start and continue to run in.

Before passing through a horizontal obstacle, it is necessary to maintain the acquired horizontal speed and the acceleration rhythm should be noticeable. After passing the obstacle, use the forward momentum of your body to maintain a horizontal speed and continue to run.

2. Breathing method through 400-meter obstacles:

At the beginning of the flat run, you should naturally deepen your breathing, and the rhythm of your breathing should match the rhythm of the run, and the frequency and depth of your breathing will increase during the finish run, and you can "breathe" hard when passing through obstacles.

After passing through the obstacle, you should adjust your breathing in time, focusing on exhaling the breath, which is carried out using the nose and half-open mouth, and the breathing method is basically the same as that of middle-distance running.

Stamina distribution for meter obstacle run:

The 400-meter obstacle course requires a "even" pace to be used to complete the course. The 400-meter hurdles require a 100-meter flat run before passing the obstacles. It has to go back and forth for 200 meters, pass 14 obstacles, and passing the obstacles smoothly and quickly is an important guarantee to complete the whole journey.

Therefore, the first 100 meters of flat running requires fast, effortless and effortless running.

In the running between obstacles and obstacles, there should be a step point adjustment stage, that is, after passing the obstacle and sail, the step point should be adjusted, and before passing the next obstacle, the running speed should be slightly accelerated, and the rhythm should be obvious, so as to achieve the purpose of passing the obstacle smoothly and quickly. When all obstacles are passed, they will turn to the finish line, and they are required to go all out and carry forward the tenacious fighting spirit to the finish line.

Method: 1. Leg press, exercise flexibility, help to improve stride length.

2. Strengthen the strength exercises of all parts of the body, especially the waist and abdomen strength and leg step strength, and increase the power of the back star.

3. Proficient in running skills, starting skills, running skills on the way, and sprinting skills.

4. Running in corners is very important, if the technique is good, it is superhuman's power.

5. Practice 30 meters more, and ask to hold your breath and run quickly. Increases speed and explosiveness.

Essentials of running movements:

1. Keep your head and shoulders stable. Keep your head straight ahead, and don't lean forward unless the road is uneven, keeping your eyes straight ahead. Relax your shoulders appropriately and avoid latching on to your chest. Power stretches and shrugs. Relax the shoulders and sag, then shrug as high as you can, stay for a while, and repeat after reduction.

2. The swing arm should be a forward and backward movement with the shoulder as the axis, and the left and right movements should not exceed the midline of the body. The fingers, wrists, and arms should be relaxed, and the elbow angle should be about 90 degrees. Swing slightly inward when swinging forward and slightly outward when swinging back.

3. Stand upright from neck to abdomen, rather than leaning forward (unless accelerating or going uphill) or leaning back, which is good for breathing, balance and stride. Do not shake your torso from side to side or rise and fall too much.

4. Actively send the hips when the legs swing forward, and pay attention to the rotation and relaxation of the hips when running. Power Zheng Cong Lu stretched out the lunge press leg. Spread your legs back and forth, shoulder-width apart, slowly press down on the center of your body until your muscles are tense, and then relax and restore. The torso is always upright.

1 Teachers' writing of teaching cases is a way for teachers to continuously reflect on and improve their own teaching, which can promote teachers to have a deeper understanding of the key points and difficulties in their own work, and this process is the process of teachers' self-education and growth.

2 The process of teachers writing teaching cases is the process of transforming external educational theories with internal teaching theories that guide their own teaching practice, which can provide rich practical situations for the teaching of new teachers and in-service teachers, which is conducive to integrating theory with practice in teaching and cultivating the ability to analyze and solve problems.

3 Teaching cases are the true and typical records of teachers' teaching behaviors, as well as the true embodiment of teachers' teaching concepts and ideas, so they are valuable resources for education and teaching research and an important medium for communication between teachers.

Summary. For example: a pull-up action essentials:

1. Hold the horizontal bar of the horizontal bar with both hands shoulder-width apart. 2. Pull your body up until your chin is over the bar and hang for another 2 seconds. 3. Slowly lower your body until your arms are fully extended.

Reps: 12 reps per set, 3 sets. Second, the essentials of high-level squat movements:

1. Place your feet shoulder-width apart and point your toes forward. 2. Keep your back straight, bend your legs at the same time, hold your partner's legs with both hands, sit on your shoulders, lower your body, and squat until your thighs are parallel to the ground. 3. After squatting, you can run 30 meters or raise your legs on the spot.

Reps: 12 reps per set, 2 sets.

There are 8 events in the 400-meter hurdles. These 8 projects are eight groups of obstacles, including cross-piles, trenches, low walls, high slab jumps, ladders, single-plank bridges, high walls, and low pile nets. However, because the training of missing the draft has to be passed once before the positive and negative reputations, it can also be said that the whole process has to pass 16 sets of obstacles.

If you don't have a suitable training ground, you can first improve through some auxiliary training.

For example: the essentials of a pull-up action: 1. Hold the horizontal bar of the horizontal bar with both hands shoulder-width apart.

2. Pull your body up until your chin is over the bar and hang for another 2 seconds. 3. Slowly lower your body until your arms are fully extended. Count:

12 reps per set, 3 sets. 2. The essentials of high-level squatting movements: 1. Feet shoulder-width apart, toes pointing forward.

2. Keep your back straight, bend your legs at the same time, hold your companion's legs with both hands, make them sit on your shoulders, lower your body, and squat down until your thighs are parallel to the ground. 3. After squatting, you can run 30 meters or raise your legs on the spot. Count:

12 reps per set, 2 sets.

The essentials of the three volumes of body movements: 1. Double concealment, holding the bar with both feet, rolling the arm and leading the body upwards with both feet, lifting the abdomen with both feet, and using force to roll the body up on the bar. 2. Emphasize the coordination of arms and waist and abdomen.

Reps: 6 reps per set, 3 sets. Fourth, the essentials of supine group body and two ends of the movement:

1. When lying on your back, place your hands on the ground apart, and lift your hands and legs together. 2. Emphasize the abdominal force to drive the legs and upper body to gather upward, to the junction of fingers and toes, and then inhale, and the abdomen is controlled and restored. Count:

30 reps per set, 3 sets.

5. The essentials of the front lifting dumbbells: 1. Stand naturally, hold the Songzhou dumbbells in front of the legs with both hands, and hold the distance is the same width as the shoulders. 2. Lift the dumbbell forward and upwards until it is parallel to eye level.

Then, slowly put down the restore. Reps: 40 reps per set, 2 sets of type losses.

Mastering these auxiliary training tips will allow you to carry out remedial physical training. But Lin Meng needs to remind you: you need to be relaxed, and you can't take a big fat bite in one bite. Hand celebration gradually, a long time to achieve the purpose of roundness and strong physique.

The main content, methods and means of 400-meter obstacle training.

There are many training contents in the 400-meter steeplechase that can determine and affect the athlete's competitive athletic ability and special sports performance (except for innate factors), which should be included in the training content. The main contents of these are: special quality training, technical training, tactical training, psychological training, intelligence training, recovery training, and ideological and political education.

The results of the method of developing aerobic endurance showed that the running speed at the blood lactate value of about 4 moles in the 400-meter hurdle could be determined as anaerobic threshold speed. Running continuously at a speed below anaerobic is the main training tool for developing aerobic capacity.

Once the anaerobic threshold has been determined, aerobic capacity can be developed using two training methods: 70% or 80%-90% of the anaerobic threshold velocity is used as the means of exercise, respectively. For example, the anaerobic threshold velocity of a long-distance runner is metre-seconds, or 4 per kilometer'34", this speed of non-stop constant running accounts for 30% of the run, heart rate at 20-24 beats per second for no more than 120 minutes.

The main purpose of adopting this type of running is to create the necessary conditions for the improvement of aerobic capacity. This intensity recovery run is sometimes used after intense training or recovery. Interval jogging during interval training also falls under this type of running.

In the second training method, 80%-85%-90% of the anaerobic threshold is taken, i.e. 3 per kilometer'05"-2'45", this means of training, which accounts for 60% of the problem, is the most important means of improving aerobic capacity. The heart rate is 27-28 beats for 10 seconds. This training method can also be done using the interval training load method.

At the end of each brisk run (200 m to 1000 m) the heart rate is 27-28 beats for 10 seconds, while the heart rate of the jogging section is 24-25 beats for 10 seconds, and the duration, length and number of repetitions of the bare run phase depend on the athlete's level of training and the tasks of the training phase. This means of training is very effective in improving the maximum aerobic capacity of endurance events.