How to train for sprinting, please consult the great sages?

How do you train for sprinting? This is too big a problem to give you a few suggestions here. Sprinting is the embodiment of strength and speed, you can understand these two aspects separately, strength training, acceleration technique training, strength training, upper and lower limbs and waist and abdominal muscles and other aspects must be trained, which can be improved through barbell weight-bearing exercises, this piece is very important!

Strength is the foundation and it is necessary to increase the load of training, and comprehensively improve strength and power explosiveness. You can also combine strength and acceleration for training, such as a short-distance acceleration run immediately after weight-bearing strength training, or a short-distance acceleration run immediately after jumping a certain height of the hurdle continuously, and running uphill and downhill! Resistance running, traction running (fast pulling slow running) and other methods.

The technical level is that the basic skills of sprinting must be practiced, it is very important to have a good sprinting technique, the basic skills such as small step running, high leg lifting, lunge running and other basic skills must be practiced solidly, in fact, more than 30 to 60 meters of acceleration running, experience the acceleration process in the sprint, and then you can carry out a longer distance acceleration run, improve the basic endurance of running, such as 200 meters 400 meters run is very necessary.

React. Explosive. Leg strength. You have to practice all of this.

You run around a building in your neighborhood.

1. Speed training

Sprinting requires speed training, starting with preparatory activities, various stretching activities, coordination exercises, dashing or elastic running; Speed exercises, 30 meters, 60 meters, 80 meters, 100 meters, 150 meters, in addition to the special activities of exercising running, can also be carried out: hanging leg raises or sit-ups are conducive to improving rapid strength and medium strength;

2. Endurance training

Endurance is also very important for sprinting, first of all, it is necessary to carry out preparatory activities, jogging for half an hour every day, during which you can not stop, pay attention to even breathing, even pace, stabilize the speed, keep the center of gravity slightly forward when running, you can always run relatively loosely, and then carry out upper limb strength and step jump exercises, and finally use rubber strips for resistance exercises.

3. Speed and endurance training

Trail running or ball games, a variety of stretching activities, coordination exercises, followed by sandbag leg swings, 100-meter interval runs or combinations of different running distances, and finally upper limb strength exercises such as bench press or snatch.

After continuous training, your physical fitness will definitely be greatly improved, these training are preparations for sprinting, as long as you have the above exercises, you will have enough strength to sprint, when you have enough ability, but also master certain sprinting skills, so that you can run well.

Pay attention to simple warm-up exercises before running, such as warm-up and relaxation exercises of the feet, and strengthen the warm-up of the knee joint, because the pressure on the knee joint is relatively large, if you don't move, it is difficult to bear so much sprint pressure at once; Pay attention to the sound of gunshots, don't be distracted when you prepare, start immediately when you hear the gunshots, you should wear spiked shoes when running, and use your forward body to sprint at the end of the sprint, as long as your head crosses the line, it is considered to have passed the finish line; When running, believe in yourself, run at your own pace, and don't be distracted by others.

Sprinting techniques are divided into: starting technique, acceleration running technique after starting, mid-run technique, curve running technique, and finish running technique.

1. Starting technique.

Starting techniques include:"Each in place","Preparation","Shots"(or.)"Run"Three stages.

Hear"Each in place"After the command, take 2-3 deep breaths, walk briskly to the starting point, support the ground with both hands, step on the front and rear starting gear in turn, kneel on the back knee, and put both hands on the back edge of the starting line.

2. Acceleration running technology after starting.

The acceleration run after the start is the one between the back leg kicking off the starting block and the middle run. The task is to make full use of the forward momentum and to achieve high speeds as quickly as possible over short distances.

3. Running skills on the way.

The mid-course run is the longest and fastest sprint in the whole course. Its task is to continue to play and maintain a high speed of running. The knee joint of the swing leg swings forward and upward quickly and forcefully, and the supporting leg is quickly and forcefully extended with the cooperation of the swinging leg actively swinging forward, and the hip, knee and ankle joints are quickly and forcefully stretched off the ground, forming a coordinated action between the support leg and the swing leg.

4. Curve running technology.

When running from a straight to a corner, the body should be consciously tilted inward to increase the pushing force and swing amplitude of the right leg, and the right arm should also increase the swing force and amplitude accordingly, which is conducive to running quickly from the straight into the corner.

When running in a corner, the body should be leaned towards the center of the circle. When pushing back, use the inside of the forefoot with the right leg and the outside of the forefoot with the left leg. The direction of the kick and swing of the curve should be consistent with the tilt of the body towards the center of the circle.

5. Finish line running technique.

It is required to maintain the forward angle of the upper body as much as possible at a distance of 15-20 meters from the finish line, and increase the speed and strength of the swing of the arms. When you get one step to the finish line, lean forward sharply and hit the finish line with your chest or shoulders, and run past the finish line, then gradually slow down.

Evaluation test of sprints.

It can be measured by simple reaction time, starting reaction time, 50-meter speed perception, 100-meter speed pre-estimate, and seated pedal frequency. The starting response (mS) was 210 males and 234 females, and the auditory response was 268 males and 225 females, and the kinesthetic time error rate was male and female.

The pre-estimated error rate of 100-meter speed is for men and women, and the number of times for 5 seconds in the sitting position is for men and women, which can be used as a reference for the psychological selection and evaluation of sprinters.

Sprinting is an important sport in sports that requires a combination of speed, strength, endurance and agility. This article will introduce how to practice sprinting to help readers improve their sprinting performance.

Sprinting requires a comprehensive Sakura Dou quality of the body, including strength, endurance, sensitivity, etc. There are certain principles and precautions to follow when practicing short and rough running in order to achieve good results.

First, pay attention to warm-up and preparation activities. Before starting any training, do proper warm-up and preparation activities to prevent sports injuries. Some simple stretching and jogging can be done to gradually get the body into a state of exercise.

Secondly, technical training should be carried out. Sprinting requires proper running technique, including foot touching, body posture, breathing techniques, etc. You can improve your technique by practicing basic running techniques, doing acceleration runs, interval runs, and other training.

Again, do strength training. Strength is an important factor in sprinting, and muscle strength and endurance can be improved through weight training and explosive power training. Exercises such as squats, push-ups, sit-ups, etc., can be performed to strengthen the legs, waist, and arms.

Finally, endurance training is done. Sprinting requires high-intensity endurance, and cardiorespiratory fitness and endurance can be improved through training such as long-distance running, climbing, rowing, etc.

In addition to the above training methods, it is also necessary to pay attention to diet and rest. Eating properly and getting enough rest can promote physical recovery and training results.

Sprinting is a long-term training that cannot be rushed. Only by persisting in training can you gradually improve the performance of spine grinding and sprinting. At the same time, it is necessary to pay attention to safety and hygiene to avoid sports injuries and excessive fatigue.

In conclusion, sprinting requires comprehensive training, focusing on warm-up, technical training, strength training, and endurance training. Sprinting performance can only be improved through a reasonable diet and adequate rest, and consistent long-term training.

Hello! The following methods can be selected depending on the training time and horizontal ability.

Sprint Training Week Training Plan:

Monday: Speed and Specialty Exercises.

1. Preparation activities: jogging 1000 meters 1500 meters, various stretching activities, coordination exercises, special exercises for running, rushing or elastic running.

2. Speed exercises: 30 meters, 60 meters, 80 meters, 100 meters, 150 meters. (The 100-meter run section runs 6 10 in the middle and late stages, mainly to improve the special ability.) 400m special run 150-200m 6-10).

3. Rapid strength and medium strength exercises.

4. Lumbar and abdominal muscle exercises: 60-80 times of hanging leg raises or sit-ups.

5. Relaxation activities.

Tuesday : Small strength, general endurance exercises.

1. Preparation activities: jogging 1500 meters and 2000 meters, various elongation activities, coordination exercises, special exercises for running, and elastic running at the rushing level.

2 Upper limb strength jump (using a barbell or kettlebell jump as a multi-level jump).

3 Resistance exercises (using rubber strips).

4. General endurance exercises: 3000-5000 meters of jogging.

5. Relaxation activities.

Wednesday : Speed endurance exercises.

1. Preparatory activities: trail running or ball games, various stretching activities, coordination exercises.

2 Sandbag leg swings.

3 100 meters, 200 meters special: 200 meters, 300 meters interval run or a combination of different running distances 4 8 groups of combined running schemes: (300 meters + 200 meters + 150 meters) 2-3 groups 400 meters special:

600m, 400m, 300m interval run or a combination of different running distances 4 8 sets. Combination running plan: (600m + 400m + 200m) 2-3 groups.

4. Upper limb strength exercises: bench press or snatch, etc.

5. Relaxation activities.

Thursday: Multiple fitness exercises.

1. Preparation activities: jogging 1500 meters and 2000 meters, special practice for running, and elastic running at the rushing level.

2 Acceleration Run: 30m 6--8 groups.

3. Throw the shot put or snatch or high flip, etc.

4 Jump bar rack or jump box.

5. Resistance exercises or straddle jumps or straddle runs.

6 ball games.

Friday: Strength exercises.

1. Preparation activities: jogging 800 meters, strength preparation activities.

2. Upper limb strength: bench press or snatch or high flip.

3. Lower limb strength: full squat, half squat.

4. Action strength exercises: 60-meter back pedal or fast running timing, 100-meter straddle running, etc. Speed timing: Timing first, then power.

5. Relax and run

Saturday: Technique and quality exercises.

1 Prepare for the activity jogging 1000 meters gymnastics.

2 Specialized technical exercises.

3 Accelerate to 80 meters.

4 runs (tempo and stride).

5 60m weight run 4

6 Shoulder strap strength, torso strength, waist and abdominal exercises.

7 Relaxation activities.

Closed on Sundays.

Suggestions: 1. You can choose the exercise content according to the situation.

2. Develop the ability of medium-intensity week, complete the target intensity during high-intensity week, and maintain training during low-intensity week.

That's how we usually practice, and that's how the coach taught us, but it's a little harder.

Friend, if you don't practice like this, follow a coach.

1. The important role of raising the legs is to increase the cadence, so try to be as fast as possible when doing this movement.

Second, small steps, this is also one of the classic training movements, practicing a feeling, the feeling of pedaling the ground.

3. Run the stairs, climb the stairs with a high cadence, the distance is not too long, and strive to accelerate in the short term.

Swing the arm exercises, the eyes look straight ahead, the shoulders try not to shake, the arms are about 90 degrees angle, relax and swing naturally, you can experience different swing speeds.

Fourth, starting training, as a short-distance event, starting is very crucial, so you can let your classmates help give orders, find a feeling, and improve your reaction speed.

Fifth, ligament training, in fact, the ligament is also a core of running, press the ligament, and there will be a new breakthrough in the performance.

The sprint event is an extreme intensity event. Theories of physiology and biochemistry suggest that extreme intensity work is energy supplied by anaerobic metabolism. The sprinting technique requires the person's torso to lean forward slightly, but not to bend over with the head down.

Both arms should be bent at the side of the body and swing back and forth. It can be seen that sprinting has particularly high technical requirements, and it is an intense sport that requires whole body coordination, fast reaction, high flexibility and high intensity. In my usual training, I mainly start from the following aspects.

1. Develop explosive exercises.

Explosive power is determined by two organic components, speed and power. Therefore, the following exercise methods can be adopted: 1. Deep jump, vertical jump; 3. Weight-bearing vertical jumping; 4. Squat and jump with weights; 5. Weight-bearing squats; 6. Weight-bearing lunge exchange jump.

2. Flexibility exercises.

Flexibility refers to the range of movement of a person's joints and the ability of muscles and ligaments to stretch. It is of great significance in sprinting, especially for increasing the stride length of athletes, therefore, I usually use the following methods in training: 1. Forward bending exercises; 2. pulling the leg of the rod; 3. longitudinal and crosswise forks; 4. Rapid flexion and extension of the rib body before and after; 5. Kicking (front, side and outer swing and inner combination), sitting cross-legged on the knee, etc.; 6. Quick squatting exercises.

3. Training of action speed.

This part is the key to sprint training, and I usually use the auxiliary practice, repetition, race and game method. Among them, the competition method is a method often used for speed training, due to the short time of speed practice, the regular use of the competition method can make the athlete emotionally high and show maximum speed. In the same way as the game method, it can stimulate the athlete's high emotions, and at the same time, it can also prevent the form of "speed disorder" caused by frequent scheduling of exercises to express maximum speed due to various changes in movement during the game.

Monday, 1, deep jump; 15 sets * 10 times.

Week. 2. Weight-bearing lunge exchange jumps 10 sets * 30 times.

On Wednesday, 30m sprint, 60m sprint, 80m sprint, 10 sets, the key is to improve cadence, downhill running to improve performance effect.

On Friday, 10 sets of kicks*30 reps, 10 sets of weighted jumps*15 reps.

On Saturday, 15 sets of weighted squats * 10 reps; 30-meter sprint-60-meter sprint-100m sprint, 6 groups.

Sunday Positive rest: such as playing ball, etc.

Preparation and relaxation activities are indispensable for every training session.