How can I learn hurdles? There s a fear of hurdles, how can you not be afraid?

I'm the one who retired from the rice hurdle I'll sue you The above is all nonsense The main thing in Milan is to practice the upper hurdle Don't be afraid of this good saying You can run on the side of the hurdle first Do a feint on the hurdle After practicing proficient in running on the front There is also a way to lower the height of Milan First lower the minimum and add it little by little until it is added to the height of the competition You do more high leg raises and strides These two basic activities are the most useful and explosive power are the most important in Milan When you go to the hurdle, press the bottom of the body This can speed up the hurdle The rest of your own realization.

Basic technical essentials of hurdling:

Start to the first hurdle technique: Quick start, active acceleration, lay a good foundation for speed and rhythm for the whole run.

Hurdle technique: starting and attacking the hurdle (the distance should be about two meters, maintain a high position of the body's center of gravity, and the center of gravity should be actively moved forward); Vacate the hurdle (increase the forward tilt of the upper body); Lower bar (take the initiative to straighten the legs, press down, press down as much as possible, probe forward, and actively lie on the ground with the forefoot. ）

Hurdle running technique: three steps are used to run between hurdles, to exert the running speed, ready to attack the hurdle, the ratio of the three steps is: small, large, medium.

The final sprint.

The sport of hurdle running originated in the United Kingdom. In the 17th and 18th centuries, livestock farming was well developed in some parts of England, and herders often had to cross corrals to chase fleeing animals. During the festival, some young herders who like to be lively also often hold a game of jumping over the sheepfold, they move the fence to the flat ground, and set up a number of obstacles similar to the height of the sheepfold to see who can run first, which is the prototype of the hurdle race.

Hurdle running is a highly technical sprint that crosses a specified height and number of hurdles within a certain distance. In the international competition, the men's hurdles are 110 meters high, with a hurdle height of 106 cm and 10 hurdles; The women's 100-meter low hurdles have a height of 84 centimeters and 10 hurdles.

1. First of all, we must understand the technical concept of hurdle running and master the correct hurdle technique.

2. Daily exercises should focus on strengthening special strength training, focusing on speed and strength training, using more cycle exercises, strengthening flexibility, coordination, and flexibility exercises, and paying attention to the long-term and systematic nature of special strength exercises.

3. The hurdles that need to be practiced repeatedly include hurdle sitting, attacking and swinging exercises, whipping exercises, lifting and pulling over the hurdles on the spot, relaxing running over the vertical fence and so on.

Hurdles is a technical sport in athletics that requires high speed, strength, coordination and technical skills. For beginners, hurdle training needs to start from the basics and gradually improve their technical level and physical fitness. Here are a few ways to train beginners in hurdles.

Basic training. The first step in hurdle training is basic training, which includes warm-ups, stretching, running, and strength training. Warm-up and stretching can be done by jogging, brisk walking, stepping, etc., to prepare the body and muscles for movement.

Running training can be done through sprinting, long-distance running, climbing, etc., to improve your speed and endurance. Strength training can be done through push-ups, sit-ups, squats, etc., to improve your strength and coordination.

Technical training. The second step of hurdle training is technical training, which includes training in hurdle posture, cadence, stride length, rhythm, etc. You can gradually master the correct hurdling technique by mimicking the hurdling posture and movements of professional athletes.

You can use hurdle trainers, hurdle obstacles and other equipment to improve your hurdle skills.

Combat training. The third step of hurdle training is actual combat training, including competitions and simulated competitions. You can participate in some hurdle competitions to exercise your competition experience and mental quality. You can simulate the competition scene and conduct hurdle training to improve your competition level and mental quality.

Rest and recovery.

The final step of hurdle training is rest and recovery, including proper rest and drink and drink to adjust the diet. Through proper rest and dietary conditioning, the body can be fully recovered and replenished to maintain the health and stability of the body.

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Hurdle Action Essentials:

1. Maintain a high running speed before taking off and stepping, and the last step is a little smaller than the step length of the previous step, that is, "short steps before the hurdle". When the soles of the feet of the straddle leg are on the ground, the swinging leg swings forward from the back of the body, the upper and lower legs begin to fold behind the body, and the knee joint swings to more than the height of the waist. During the two-legged swing to complete the lifting and spanning movement, the upper body leans forward, swings the arm on the opposite side of the swing leg forward and upward, and the other arm bends the elbow and swings to the side of the body, forming a "column attack posture".

2. After taking off, the center of gravity of the body runs forward along the vacant trajectory formed by the starting span. After the straddle leg kicks off the ground, the swing leg thigh continues to swing forward and upward until the knee joint exceeds the height of the railing, the calf quickly swings forward, and when the sole of the foot is close to the railing, the swing leg is almost straight, and the toes are slightly upturned. The opposite shoulder arm of the swinging leg extends together above the railing.

Lean the upper body forward so that the head is close to or over the knee of the swinging leg and slightly above the ankle.

3, swing leg actively press down, up across the leg to accelerate to the front pull, with the hip as the axis to complete the two legs scissor twisting action, swing leg soles move over the railing at the same time, up across the leg bend the knee abduction, calf tightening and flattening, toe hook heel against the hips, with the knee leading through the armpit acceleration forward pull, when the sole of the foot over the bar, the knee continues to tighten to the midline of the body to raise high, the sole of the foot along the shortest route forward swing out, the body into a high leg running posture, straighten the swing leg of the downward pressure when touching the ground, the forefoot does a positive action of picking up the ground.

The combination of running and spanning techniques is more complete in high-speed sports

The key to improving performance is to perfect the combination of running technique at high speeds, and the core of this is to reduce the time of the hurdle step and increase the cadence of the hurdle run.

Therefore, the hurdle technique should be closer to the flat running technique, and in each hurdle cycle, the ratio of the distance of the hurdle step to the distance between the hurdles will be smaller than it is currently (currently about 40%), i.e. the main thing is to shorten the distance to the lower hurdle landing point. The hurdle step turns into a fast and natural hurdle run, and the three steps between the hurdles tend to be more even. The technical stability of the future will continue to improve compared to the future.

1. The starting point should be farther, not closer, otherwise the swinging leg knee joint will be bent, and the center of gravity trajectory will rise and fall and affect the speed.

2. Try to take three steps between the bars, if four steps, then both legs are required to go up the bar.

3. After swinging the leg over the hurdle, it is necessary to actively press down, and the center of gravity is before the landing point, otherwise the defeat will produce braking and the speed will slow down.

4. When the hurdle is on the hurdle, the upper body should be leaned forward, and the height of the center of gravity on the hurdle should be as high as possible with the height of the heavy carrying blue heart running between the hurdles, and the fluctuations should be small, so as not to affect the speed.

First, start fast, and lift your legs to press your legs and lift your legs when you are about to reach the hurdle. The pace of the hurdles depends on the height of the individual: if you are tall, you will use 3 steps to go to the hurdle, and if you are short, you will use 5 steps to go to the hurdle (because the tall pace is large, but the frequency is slow.

The last is the most important, the last 10 sprints of the 110-meter hurdles must be rushed at full speed, because I have seen others get tired after crossing the 10 hurdles in front, so the last 10 meters do not rush with all their strength, which greatly affects the results.

(1) Beginners should not ask to lean forward too much to do the line pressing action to prevent the center of gravity of the body from losing balance and falling and injuring themselves;

2) In the teaching of hurdle running technique, according to the specific situation, we should improve the wrong actions of individual students such as not being able to let go of the stride, jumping hurdles, and not having a strong sense of rhythm, and on this basis, strengthen the speed of running between hurdles in the later course, and at the same time adjust the step point from the start to the first hurdle, and guide students to master the method of completing technical movements coherently.

Here are a few things to keep in mind:

1. The starting point should be farther, not closer, otherwise the swinging leg knee joint will be bent, resulting in the ups and downs of the center of gravity trajectory, affecting the speed;

2. Try to take three steps between the bars, if four steps, then both legs are required to go up the bar.

3. After the swing leg crosses the bar, it should be actively pressed, and the center of gravity should be before the landing point, otherwise braking will occur and the speed will slow down;

4. When the upper body is on the hurdle, the upper body should be leaned forward, and the height of the center of gravity on the hurdle should be as high as possible with the height of the center of gravity running between the hurdles, and the fluctuations should be small, so as not to affect the speed.