About the training of sprinting, the training method of sprinting

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.

Prepare for activities (jogging, etc.) for about 10 minutes, sweat and move.

The main ways to practice legs are: squatting with bells, frog jumping, jumping steps (preferably with a sandbag), standing ups, and so on. Depending on which one you prefer, you can also rotate it, a few in a group, and several sets depending on the intensity.

If it's a sprint, it's best to practice sprinting more, and starting, accelerating, etc. are the key to practice.

Sprinting is not just about legs, it's best to combine it, stride, arm swing, and so on.

If you want to train systematically, find a professional coach.

Student: The training method of 2 hours a day is useless

How to move a sprint:Maintain an S-shaped posture with your back straight and your knees slightly flexed throughout the process. Keep your stride small so that your feet are close to the core of your body and you can run more steadily.

Try to touch the forefoot as much as possible, as heel contact with the ground will cause the body to experience more ground impact.

In fact, running shoes can also give full play to the strength of the legs, and the habit of landing on the forefoot is a great strength. Long-term adherence to sprinting can exercise one's willpower and perseverance, enhance resilience and patience, and long-term adherence to sprinting will enhance the heart's tolerance.

Long-term adherence to sprinting can promote blood circulation throughout the body and enhance the body's immunity, and long-term adherence to sprinting can promote the coordination of the body.

As we all know, sprinting is a very spectacle sport, and athletes have a high appreciation value from preparation, start, mid-run, and best sprint, but how to quickly and effectively increase the explosive power of athletes has become the most important.

The so-called explosive force refers to the force that moves the device (or the human body itself) to the distance as far as possible in the shortest possible time. Name implies. This kind of force is like gunpowder**, which can collapse in an instant'Energy.

How to effectively improve the explosiveness of athletes has become the focus again, and I will take a look at the explosive exercise in sprinting.

Explosive workouts:

1. Squats. The athlete is required to descend slowly, but when reaching the lowest part, it is necessary to quickly swing the upper arms, thighs and calves to quickly push up the ground, do not use this movement point, slow down and fast, so that the exercise can greatly increase the strength of the ankle, so as to improve the explosive power.

2. "Cultivated land" exercises. A common name is only, the specific scientific name is not known, the main requirement is to hang heavy objects on the back of the athlete's body, generally choose the barbell plate, the weight varies from person to person, but the athlete must have a sense of load, if it is very light, it will not have any effect.

3. Weight-bearing squats. The requirements are slow down, fast, and the strength should explode instantly, most of the conditional schools use barbells to practice, but most of the teaching environment or poor rural conditions can also use the way and method of people to practice, but it is best to choose one person to protect two people to practice!

Fourth, change the speed of running. Athletes are required to lift the speed in the shortest time, and then slowly decelerate with inertia When the speed reaches the lowest, quickly increase the swing arm, quickly kick the ground with the soles of the feet, accelerate, and practice repeatedly, generally using a round-trip distance of 100 meters, this method can not only improve the explosiveness of sprinters, but also has a great effect on the athlete's instant acceleration at the start.