Help, how to hurdle 80, help, how to hurdle

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Basic techniques for hurdle running

1. The technique of starting to the first column

The process of starting is basically the same as that of sprinting, and the starting point of starting to the first hurdle generally adopts 8 steps to start and span, and the starting foot should be placed on the front starting device when starting. After the start, the upper book is lifted faster than when sprinting. �

2. Crossing technology

Hurdle is a key part of hurdle technique, which consists of actions such as lifting, flying, and landing on the lower hurdle. �

1) Running speed should be maintained before the jump, the last step is about cm smaller than the previous step length, when the sole of the leg touches the ground, the swing leg swings forward from the back of the body, the big and small legs begin to fold behind the body, and the knee joint swings to more than the waist height. �

The upper body leans forward with the swing of the two legs to complete the spanning movement, swings the arm on the opposite side of the leg to the front and upward, and the other arm bends the elbow to the side of the body to form a "column attack posture". �

2) Vacate over the hurdle After vacating, 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, swing the leg thigh continues to swing forward and upward until the knee joint exceeds the height of the railing, the calf quickly swings forward, when the sole of the foot is close to the railing, the swing leg is stretched out several times, and the toes are slightly stilted. 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) the lower bar to the ground swing leg actively press down, up across the leg to accelerate to the front pull, with the hip as the axis to complete the legs scissors and twisting action, swing leg soles move over the railing at the same time, up across the leg bend the knee abduction, the calf tightens and lifts flat, the toes hook the heel against the hips, the knee leads through the armpit acceleration forward pull, when the sole of the foot passes the bar, the knee continues to tighten to the midline of the body and lifts high, the sole of the foot swings forward along the shortest route, the body becomes a posture of running with the leg raised, the swing leg of the straight and downward pressure is in contact with the ground, and the forefoot does a positive lifting action. �

3. Running technique between hurdles

The length of the three steps between the 110m hurdles is unequal, and the relationship between the pace of each step and the support and vacancy time changes, which constitutes the unique rhythm of the running between the hurdles. �

The horizontal speed of the first step of the hurdle run is reduced by crossing the hurdles, and the knee is always straight when starting from the ground, so the first step is shorter than the last two steps. �

The second step is related to the movement structure and support and flight time, which is the same as running in the middle of a sprint. �

The third step is a quick short step in preparation for the start-up, and the action characteristics are the same as the last step in the first column.

I often dismantle and pull the ligament to see other people's miscellaneous comprehension.

During the competition, an athlete must cross 10 hurdles, and it is not considered a foul to knock down a hurdle with any part of the body, except for deliberately pushing or kicking the hurdle with his hands.

The Olympic events are divided into men's 110-meter hurdles and 400-meter hurdles (included in 1896); Women's 100m hurdles (included in 1932 as 80m hurdles, changed to 100m hurdles in 1972 Meter hurdles (included in 1984). The men's 110m hurdles are 106 cm and the 400m hurdles are 106 cm. The women's 100m hurdles are 84 cm and the 400m hurdles are 84 centimeters.

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. The upper body leans forward with the swing of the two legs to complete the spanning movement, swings the arm on the opposite side of the leg to the front and upward, and the other arm bends the elbow to the side of the body to form 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.

Explanation of hurdles.

One of the athletics events. Within the specified race distance, the railings are erected at certain intervals from the bridge, and the athletes must cross the railings to the finish line.

Word decomposition Explanation of span Leap à Lift the leg forward or sideways to move across, step through: step in. Entered.

Span. Ride, sitting or standing with your feet on either side of the object: straddle the horse.

The child straddles the threshold. Crossing the boundary between time or region: Spanning.

Across years. Transnational corporations. Attached to the side:

Cross-hospital. Ancient with "crotch". Explanation of the bar bar (bar) á obscuring things :

Balustrade. Wooden fences. Stone fence.

Livestock pens: cattle pens. Stables.

Newspapers, periodicals, radio, and television pages according to their content and nature, or special time and television pages; Also refers to the part of the publication layout: columns. Column.

News column. Checkered on paper, books, fabrics:

1. The bracket of the railing base placed on the track should point to the direction of the athlete's running. When placing the railing of the stove hall, the back edge of the railing plate of the railing should coincide with the marking back edge of the railing placed on the runway;

2. The railing should be made of metal or other suitable materials, and the horizontal wood at the top of the railing should be made of wood and other suitable materials;

3. The railing shall include two base brackets and two columns reinforced with one or more horizontal logs to support the rectangular frame. The column is fixed at the end of the base.

End. At the top of the horizontal wood, the hand jujube must at least apply the dismantling force of the dry gram to make the railing overturn, which is qualified;

4. The horizontal wood at the top of the fence should be painted in black and white color or painted with other eye-catching contrasting colors, with light-colored stripes at both ends, and its width should be at least cm;