What to do to prepare for a relay run Exercise training plan and precautions before running, 5

I'll follow your questions one by one.

First of all, the preparation activity to be done before the relay run is to warm up, quickly adjust the body to the race state, and simulate the skills that you should master in the section of the run that you are responsible for, so as to ensure that there are no problems on the way, especially the cornering technique. The training plan is to be prepared before the competition, you can look at it yourself, and you should be able to check it online. The precautions before running are to pay attention not to be injured or injured during the pre-race training, and the personnel arrangement of each stick should be reasonable, such as the first stick should be arranged with a fast starting speed and good cornering technology, the third stick should also have a slightly better curve technique, the second stick should be faster on the straight, and the fourth stick requires not only fast speed but also strong final sprint ability.

Another point is the most important point, that is, when the four people hand over the baton, they must ensure that they are completed in high-speed running, and at the same time ensure that the baton is handed over smoothly and does not drop the baton. Is that okay?

It mainly depends on the type of four people, and the first stick has to be fast and explosive.

The one with a fast start, the second bar has good speed and endurance, the third stick has good cornering technique as the first one, and the fourth bar has strong sprint ability.

I can answer your question for thousands of words, dizzy, the training plan is found on the Internet by yourself, the main thing is the tacit handover of the baton, so that the rhythm does not stop. As for how fast you run, it depends on your own ability. When it comes to ability, it takes long-term and systematic training to obtain

Prepare for exercise Just move your muscles and bones... Don't waste your energy either. A relay of a few hundred meters?

The specific operation of the first content is to be driving when running, the second point is to pay attention to explosiveness in the process of training, which is very important, and the third point The most powerful training method is to constantly train your legs.

The endurance and running speed of each athlete are well trained, the cooperation ability and tacit understanding between the team should be increased, the correct stick grasping and baton receiving training should be carried out, and a good tacit understanding should be cultivated in the process of training, and the cooperation between the team should be better.

The main thing is to exercise the tacit understanding between athletes, how to quickly take over the baton, but also to exercise the speed of 100-meter short distance running, and to train the reflexes, running speed, and tacit understanding of teammates. It is possible to accelerate in the first 30 meters of the glue stick and jog after receiving the baton.

The speed of each team member must be improved, and the tacit understanding between the two sides must be practiced, so that the performance can be better improved.

The baton handover technique of the relay race is very important, in order not to make mistakes during the race, it is necessary to explain clearly before the game, and after the baton is handed over, the running position of the two people should be arranged well, and do not bump into each other. It's best to give it a try run so you don't drop the stick. There is also the arrangement of the stick times is also very important, let me tell you how to do it.

I. 4,100 metres.

One stick: to react quickly and start well, if you have a feeling for the start, you can't do it if you haven't heard of a gun.

Second stick: Relatively weak, use the relay zone to let him run less distance.

Three sticks: to have a good corner (the best to run 400).

Four: good sprint (fastest), strong confidence, even if he is behind, it has little impact on him, and he may often have an extraordinary performance in the game.

Note: 1. The relay area can be used well, and the fast speed should be as far as possible. When handing over the baton, start first and take the baton with your back to increase your speed.

2. Encourage each other before the game, and the first three players should know that whether you are ahead or behind, you must try your best to run fast and buy time for your teammates behind.

2. 4,400 m.

1.Personnel arrangement for relay runs: one stick starts well--- second and third sticks are relatively weaker--- four sticks sprint is better (the fastest and confident one).

2.The 4 people participating in the competition must remember not to look at their position (ranking) at the time, they must run fast, and do not give up even if they are in last place, because there are 4 athletes, and it is impossible for all 4 people to be fast, and it depends on the final result. That is to say, those who are good must run faster, and those who are slow must grit their teeth and persevere, and work together to produce results.

[A complete intensity running training process] Interval running, rhythm running preparation activities and relaxation session 1: Relaxation rhythm running.

Jogging 800 meters, leg presses, pulls, broken steps, stride runs.

(1) Stand, cross your waist with your hands, and move your ankles alternately;

2) Half squatting, holding the knee with both hands to move the knee joint;

3) Alternately raise the legs and move the hip joint;

4) Rotate the waist with both hands and move the waist;

5) Support with one hand, kick back and forth, move hip and knee joints in turn;

6) Forward and backward lunge leg presses; Left and right leg presses, pulling leg ligaments;

7) Upper body bending forward and backward and slight movement of the upper limbs, etc.

Only the right posture can make you run fast, be efficient, and not easily get injured. One of the keys to burning fat is to try to run at an exercise intensity that is close to your anaerobic threshold (anaerobic threshold), and proper posture will allow you to reach this intensity without wasting extra energy.

Skillful arrangement of athletes and baton transfer techniques in each baton receiving area.

The students who hand over the baton should be as equal in height and size as possible, which is conducive to the smooth completion of the baton handover.

Students on both sides are required to maintain formation and not go out of formation, so as not to affect the speed of the students who pass the baton and their own safety. Because the baton bearer sees someone in front of him, he is bound to reduce his speed to avoid colliding with his classmates.

When handing over the baton, in case of falling off the baton, the baton dropper should pick up the baton and then hand it over to the baton, so as not to violate the rules.

Students who have completed the competition should be asked to leave the competition venue immediately and not to disturb other students in the competition.

Relay Running Relay Running Technique.

1. The key to the action of relay running is the technique of handing over the baton.

2. Handover. Excellent baton technology can effectively improve the performance of relay running, the first to ensure that the baton does not fall, which is the key to good results, and it is a major mistake to drop the baton.

3. When handing over the baton, the first runner to start the baton should start in advance, not too fast, so that the speed of the baton runner can ensure that it can catch up, but not too slow, so that it will lose the meaning of lifting the start to help accelerate.

4. The above is only a theoretical concept, and in practical application, it is necessary to take multiple measures to cooperate with training according to the different situations of athletes to achieve better results.

The essence of the relay running action is that when handing over the baton, the hand of the baton hander should be stretched forward, and the hand of the baton hander should be followed by the baton to cooperate with each other.

Relay run. Relay running technique.

Relay running techniques include sprinting techniques and passing and baton receiving techniques.

Start. Start with a stick: The first baton bearer holds the baton in his right hand and starts in a squatting style, and the baton must not touch the starting line and the ground in front of the starting line according to the rules. The starting technique with the stick is the same as the starting point of the sprint, and there are three main ways to hold the stick.

The index finger of the right hand holds the back of the rod, and the thumb holds the ground with the other three fingers apart.

The middle finger and ring finger of the right hand hold the back of the stick, and the thumb, index finger and little finger are triangular to the ground.

The middle, ring and little fingers of the right hand hold the back of the rod and the thumb and index finger apart to support the ground.

Receiver starts: Receiver stands at the back line of the relay area or the pre-running line, selects the starting position, opens his feet back and forth, bends his knees, and leans forward with his upper body. The baton bearer should stand on the outside of the runway, with his left leg in front, his right hand on the ground to maintain balance, his body center of gravity slightly to the right, his head turned to the left, and look at the marker line of the baton's running in and starting by himself.

When the baton bearer runs to the marker line, the baton bearer starts quickly.

Passing the baton method.

Lift-up. The arm of the baton taker is naturally stretched out, the arm is about 40 50 degrees angle to the torso, the palm is back, the thumb and the other four fingers are naturally open, and the tiger's mouth is facing down. The baton bearer passes the baton forward and upwards into the baton's hand (Fig. 1).

The advantage of this method of passing the baton is that the action of the receiver stretching his arm backwards and downwards is relatively natural, and the movement of the baton bearer is also relatively natural and easy to master. The disadvantage is that after receiving the baton, the hand has been held in the middle of the baton, if you do not change hands and then pass to the next baton, you can only hold the front of the baton, which is easy to cause the baton to drop and affect the rapid progress.

Push-down type. Also called"Push forward"It should be emphasized that when passing the baton, the arm should not be too high, but use the wrist movement to push the baton forward and downward into the hand of the baton receiver. In addition, the baton bearer can adjust the accuracy of the baton pass movement with the wrist movement.

When doing this, the arm of the baton bearer is stretched out, the arm is about 50 to 60 degrees angle to the torso, the wrist is rotated inward, the palm is upward, the thumb and the other four fingers are naturally open, and the tiger's mouth is facing backwards, and the baton bearer passes the front end of the baton from top to bottom to the hand of the baton receiver (Figure 2).

The advantage of the push-down baton transfer technology is that it can hold one end of the baton for each baton pick-up, which is convenient for running quickly with the baton. The disadvantage is that when taking the baton, the arm of the baton taker is more tense and not natural enough.

Hybrid. For the first stick"Lift-up. "Pass the stick, the second stick is used"Push-down type. "Pass the stick, and the third stick is still used"Lift-up. ".

Determination of the position of the baton and the starting marker.

Position of the baton: The baton bearer stands in the pre-run line or at the back end of the relay area, and when the baton bearer reaches the marker line, he will start quickly and the baton bearer will be in the most suitable position after the baton passer runs into the relay area, and the baton will be passed to the baton player quickly and unmistakably.

Determination of the marking line: The marking line of each relay run is the sign of the start of the baton, which is determined according to the running speed of the baton bearer and the baton bearer and the technical proficiency of the baton passer. The position of the marker line is generally behind the pre-run line, and it can also be set in front of the pre-run line.

Teacher Ajie's micro-class: How to practice relay running, what are the essentials, and how can I not lose the baton?