How to train for running 100 meters?
1. Go
The departure process includes three stages: "take your positions", "prepare" and "fire your gun".
After hearing the "take your positions" password, squat down, put your hands and fingers together, put your thumb on the back edge of the starting line in a figure of eight, and step on the front and rear starters in turn, with your feet close to the starter and your toes touching the ground. The back and neck are naturally relaxed, the arms are straight and shoulder-width, and the hind legs and knees support the body.
After hearing the "prepare" command, the hips are raised to shoulder height or slightly higher, the shoulders slightly exceed the starting line, the weight mainly falls on the arms and front legs, the front and rear calves tend to be parallel, and the feet touch the pedals near the starter. The whole movement needs coherence, coordination and strength, and attention is highly concentrated.
After hearing the gunshot, the hands are quickly pushed off the ground, the elbows of the two arms bend and swing back and forth, the two legs push the starter in turn to make the body move forward and upward, the hind legs bend forward and upward quickly, and the front legs push the three joints of hip, knee and ankle quickly and forcefully, and the body moves forward in a larger forward posture.
2. Speed up running after starting.
Accelerated running after the start is a running period from hind legs to midway, which is generally about 25 ~ 30 m. After the start, the two arms swing hard, and the swing range is large. The legs alternately push and stretch hard, the step length gradually increases, the step frequency gradually accelerates, the landing place of the two feet gradually becomes a straight line, and the upper body gradually rises, naturally entering the midway running.
Running on the way
The task of running on the way is to continue to play and keep high speed to the finish line. Running is a periodic activity. In a running cycle, it includes back push and forward swing, flying, landing buffer and other action stages.
(1) Backward kick and forward swing stage: When the body's center of gravity moves past the vertical plane of the fulcrum, it enters the backward kick stage of kicking and the forward swing stage of swinging legs. At this time, the knee joint of the swinging leg (thigh folding posture) begins to surpass the supporting leg and quickly and forcefully swings forward and upward, driving the ipsilateral pelvis to move forward. The thigh forms an angle of about15 ~ 20 with the horizontal plane. This is the key to running.
(2) Vacation stage: When the support is completed, that is, when stepping into the levitation stage, the calf will quickly move closer to the thigh with the inertia after stepping on the ground and the swing of the thigh, forming the action of folding the big calf and swinging forward. At the same time, the swinging leg actively presses down with the hip joint as the axis, the knee joint relaxes, and the calf naturally stretches forward and downward with the inertia of downward swinging, ready to land.
(3) Landing buffering stage: When the forefoot of the swinging leg touches the ground, the landing buffering stage begins. The landing position is about one and a half feet away from the projection point of the body center of gravity, and the landing action should be very positive. The cushioning process of each joint of the leg (especially the ankle joint) should not be negative, but should be actively exerted to accelerate the forward movement of the body's center of gravity, and then turn to the back pedal.
When running on the way, your head is straight and your upper body leans forward slightly. The arm swings back and forth naturally, briskly and forcefully with the shoulder as the axis.
Run at the finish line
The finish running includes two stages: the final exertion and the upper body hitting the line before the end of15 ~ 20 m. The technique of the finish running is to keep the upper body leaning forward, speed up the swing speed and strength of both arms, and maintain or exert the maximum speed. When you are one step away from the finish line, your upper body leans forward quickly and hits the finish line with your chest or shoulders. After running through the finish line, it will gradually slow down and never stop.
Training method of improving 100 meter speed
First, the main factors that can't improve the speed
* 1, the technology is not standardized or correct;
2. Lack of muscle explosive power;
3. Phosphorus energy supply capacity is weak (phosphorus energy supply capacity plays a major role in short-term maximum strength or maximum force, which is closely related to speed and explosive force).
These are the main reasons that lead to the feeling of slow start, stiff muscles, slow speed and weak legs when running and sprinting. Second, in view of the above problems, we can improve sprint performance through the following training:
1, technically improve the start-up action and increase the start-up reaction speed;
2. Run at 70% speed on the way to improve the running skills on the way;
3. Improve the explosive power of main exercise muscles.
(1) waist and abdomen (weight-bearing sit-ups, sit-ups, weight-bearing hunchbacks, etc.). )
(2) quadriceps femoris, biceps femoris and gluteus maximus (squat and squat with weight, 60-meter stride jump, frog jump, equipment, etc.). )
(3) Tibiofibular anterior talus muscle, soleus muscle and ankle joint (weight-lifting heel, 30m jump, sand jump, etc. ).
4, 30m, 60m sprint up/down, 30 seconds at a time, 4 minutes in each group.
5. Improve the energy supply capacity of the original phosphoric acid system.
Theoretical basis:
The main way to improve the explosive power is to develop the energy supply capacity of phosphate system. The training of phosphorus source system can adopt special or special repeated exercises, and the maximum strength is 6 ~ 13 seconds. During the high-intensity exercise of 6 ~ 13 seconds, almost all the energy is provided by phosphagen, and a small amount of lactic acid will be produced when the interval is resumed.
The most important thing in this training process is to master the rest interval. If the interval is too short, phosphagen will recover less, and part of the energy will be provided by glycolysis during repeated exercise, which will obviously increase the blood lactic acid level, which is not conducive to the development of explosive force. On the other hand, although the fibrinogen can be completely recovered after a long rest interval, according to the overload principle of sports training, the training density is not enough to stimulate the fibrinogen, which is not conducive to improving the energy supply capacity of the original phosphate system, thus not conducive to improving the explosive force. The intermittent time should be determined according to the half-life reaction of CP recovery. Because the half-life reaction of CP recovery is about 20 ~ 30 seconds, the most suitable rest interval should be about 30 seconds. With the improvement of training level, the rest interval can be shortened gradually.
The half-life reaction is 20 ~ 30 seconds (refers to the time required to consume 1/2 when resuming exercise).
Basically recover for 2 ~ 3 minutes.
Overreact for 4-5 minutes.
Third, the development of explosive force training often adopts interval training with maximum speed (strength).
According to the principle of sports biochemistry, anaerobic-low lactic acid training method is mainly used to develop explosive force training. The principle is:
(1) maximum speed or maximum strength training, the exercise intensity reaches the maximum, and the time lasts within 13 seconds;
(2) The rest interval of each exercise is not higher than 30 seconds. According to the training level of athletes, the optional range of rest interval is 30 ~ 60 seconds.
(3) After practice in groups, the rest interval of each group should not be shorter than 2-3 minutes, usually 4-5 minutes.
Four, with the help of equipment for explosive force training, aimed at improving the explosive force of a certain muscle group, mainly grasp the following principles:
(1) for short-term rapid weight training. 1 group did it 20 times at the fastest speed with 60%-70% of its own weight. After that, the weight of the five groups increased, the number decreased, and the interval between groups basically recovered to the standard.
(2) After getting rid of excessive recovery of equipment, do absolute speed training without equipment 13-6 seconds (such as fast leg lifting, etc. ), and the interval will be shortened with the decrease of time.