Can anyone give us a way to train the 100m hurdles system?

In the process of 100-meter running, participants can rationally adjust psychological and physiological factors, so as to maintain the coordination and relaxation of the body during rapid exercise, promote the reasonable consumption of physical energy, and optimize the speed structure to achieve the best results. In this sense, the relaxation technique of the 100-meter run can fully reflect the training level and psychological quality of the athletes. Especially nowadays, high-level sprinters have a maximum speed of more than 12 meters per second, so in order to rationally use and mobilize the maximum functional capacity of the human body, it is necessary to have a high level of coordination and relaxation ability.

How to reasonably carry out the technical training of relaxation running, the following methods can be used for reference.

1. Inertia runs.

Within a distance of 80 100 meters, accelerate from the start to run 20 meters 30 meters, and then the muscles stop actively exerting force, passively and casually "by inertia" to run into 15 20 meters, then accelerate to run 25 30 meters, and then run with "inertia" into 15 20 meters.

2. Wave run.

Set up a point on the straight on both sides of the track and field, and ask the athlete to accelerate for 30 meters, then do a 20 30-meter relaxed inertia run, then jog to the corresponding position of the second straight, and then do a fast run, inertia run or jog for the same distance. The time requirement for jogging is between 30 and 40 seconds, usually in groups of 3 to 5 reps. You can practice 2 to 3 groups in one lesson.

This method not only develops the athlete's relaxation ability and speed feeling, but also has a good effect on improving speed endurance.

3. Round-trip running.

The athlete accelerates to run 60 80 meters, and then inertia runs 20 30 meters, round trip for one round-trip, 5 or 6 times for a group, and a lesson for 2 or 4 sets. With an interval of about 30 seconds between each round trip and a break of 5 to 10 minutes between sets, this exercise develops the athlete's sense of speed. After reaching a high speed, it enters the relaxation inertia run.

Athletes are asked to pay attention to technical coordination and relaxation.

4. Relax and stride.

Run 60 100 meters of distance, use stretching and coordinated movements, and perform relaxation stride exercises at an appropriate fast frequency, 8 15 sections can be used in one exercise, and 60 90 seconds of walking or jogging can be used between each stride to intermittently.

5. Assistive exercises.

Exercises such as traction running, downwind running, and downhill running are used to allow athletes to gradually experience the feeling of muscle relaxation during running. The rational use of relaxation techniques in the 100-meter run is conducive to extending the acceleration distance, improving the utilization rate of rest energy, and mastering the relaxation technique in the 100-meter run.

...The men's 110m hurdles run has a hurdle height of 106 cm and a distance of meters;

The women's 100m hurdles run has a hurdle height of 84 cm and a distance of 8 metres.

The complete technical action of hurdle running The complete technique of hurdle running generally includes five parts: acceleration running technique before starting to the first hurdle, hurdle crossing technique, inter-hurdle running technique, sprint to the last hurdle and full running technique. It is mainly the hurdle technology, which is generally divided into three stages, namely the starting span, the vacant hurdle and the lower hurdle landing.

Reasonable hurdle crossing technology should meet the following requirements: (1) Obtain a large horizontal speed when starting and spanning, and the angle of the body's center of gravity does not exceed 15 degrees: (2) The horizontal speed does not decrease much after crossing the hurdle, so that the hurdle and the hurdle run more coherently; +3) Maintain a short body support posture for the lifting and lower hurdles, and quietly reduce the amplitude of body fluctuations when running between hurdles

4) The action at each stage of the hurdle should strive to be active, coordinated and balanced, which not only has a certain range of action, but also can play a high action speed.

Engaging in hurdle running can cultivate the qualities of courage, tenacity, decisiveness and will to overcome difficulties, and can effectively develop physical qualities such as speed, bounce, flexibility and agility.

The performance of hurdle running depends on the athlete's flat running speed, perfect technique for crossing hurdles, perfect shirt technique for running and crossing hurdles, and ability to coordinate and coordinate between running and crossing. You can't get a good result in hurdle running without a good running speed without a perfect technique to cross the hurdles. In the same way, only reasonable technique without good running speed will not be able to achieve higher results in hurdle running.

The key to hurdle running is to be fast, which is to run fast and complete a series of actions across the hurdle fast. Therefore, hurdle running at any distance is characterized by short time and high intensity of work.

The naturalness of movement, the ability to complete with the necessary amplitude and rapid frequency, is an essential feature of modern hurdle running technique. Although the distance of hurdle running is long or short, the hurdle is high or low, and the number of steps between hurdles is more or less, the technique of crossing the hurdle is basically the same.

The first potato spine to insist on training, I will 362 days of training, 3 days of the New Year, I also practice hurdles, first of all, you have to run fast, at least more than 11 seconds at night, and then specifically practice hurdle action, and then practice the hurdle action, first master these potato hand Qi, your hurdle is already good, this is to see if you are familiar with hurdles, you first practice speed and then in the hurdles. Shuling.

You can see Liu Xiang's training, you must know what training is!