The technical movements and training methods of 800 meters middle-distance running

The technical movements of middle-distance running can be divided into three parts: 1, starting; 2, running on the way; 3, sprinting. So, what are the technical movements and training methods of 800 meters middle-distance running? Below I have organized the technical movements and training methods of the 800-meter middle-distance running for you, and I hope to provide help for you!

Start:

In track and field competitions, the starting rules for 800 meters and more than 800 meters of the project use a standing starting position. At the start, after "all in position", the gun is fired. The technology is: two feet backward forceful stirrups, the back leg positive forward swing, two arms with the movement of the two legs forward out.

Trail Running

The correct trail running technique can maximize the potential of the human body, and at the same time, it can be the most economical and energy-saving. It requires the body's forward leaning angle, the amplitude of the swinging arm and leg and the power of the back pedal are smaller than the sprint, but the angle of the back pedal requires a larger angle of about 55 degrees, in the rhythm of the requirements of the light, uniform, and strive to be effective, labor-saving. At the same time pay attention to the rhythm of breathing and running to match, the more ideal "three steps of an exhalation, three steps of an inhalation" or "two steps of an exhalation, two steps of an inhalation" of these two methods. When exhaling, students are required to open their mouths, increase their breathing volume, breathe y, and exchange gas more and faster. In addition, there are middle-distance running bending technology: the body left, the right arm swing must be greater than the left arm, the left foot with the outside, the right foot with the inside of the landing, in order to obtain centripetal force, to overcome the inertia of straight-line movement, to maintain the running speed.

800 meters of running is a long-distance running project, the candidate's speed endurance requirements are very high, requiring candidates to have a good sprint speed and sense of speed, sense of rhythm and strong will quality. Middle-distance running is a typical cycle of endurance projects, its prominent feature is the high "speed" continued to run the special speed endurance. Only with faster speed ability quality and good speed endurance and speed power, the athlete may be able to beat the opponent in the game and achieve good results.

Speed and endurance training in middle-distance running

From the physiological aspect of the movement to analyze, middle-distance running speed endurance rely on the phosphagen system for energy supply, but also more rely on myo-glycogen for anaerobic fermentation for energy supply. In the teaching and training of middle-distance running, we must focus on the development of anaerobic energy supply system, this training is called anaerobic training, commonly used training methods are repetition training method and interval training method.

Repetition training method refers to the same exercise over and over again, and arranging some intervals between repetitions can make the physiological load of the body reach a higher level.

The interval training method is to strictly define the distance and intensity of each exercise, as well as the interval time of each exercise. The main purpose is not to let the body organs have enough recovery to start the next exercise, the body load requirement is high, the development of cardiorespiratory function and improve fatigue resistance. Using this method of teaching middle-distance running, according to the different ages of students and training level differences, scientific and reasonable arrangement of each running distance and interval time.

How to overcome the "pole" phenomenon and strive for the "second breath"

In the middle-distance running teaching training, students will feel chest tightness, breathing difficulties, heart rate increases, muscle weakness, slow and uncoordinated movement, mental depression, eyes appear "stars" and want to terminate the practice of this state is called the "pole point". After the emergence of the "pole point", let the students know, as long as the will to rely on persistence, slightly slow down the running speed, soon this difficult feeling will be reduced or disappear, and gradually become easy and powerful movements, breathing evenly and freely, slower heart rate, this time there is a "second breath".

"Pole" and "second breath", can be taken as a measure of the endurance ability of middle distance running a technical indicator, can tell students to know such a standard: in the middle distance running training in the case of high intensity and the same situation, the "pole" phenomenon appeared earlier students, middle distance running level of the ability to be lower, "pole" phenomenon appeared later, disappeared faster, such students, their middle distance running ability will be lower, the "pole" phenomenon appeared later, disappeared faster. The later the "pole" phenomenon appears, the faster it disappears, and the stronger their middle-distance running ability is. Through training, it has been proved that students who often participate in middle-distance running training, their "pole" phenomenon will become later and later, thus improving the performance of middle-distance running.

Training tools to improve the speed of middle-distance runners

The speed quality of middle-distance runners is crucial to improve the special performance, especially the ability to run at high speed, and the ability to sprint. In the game it determines the athlete's performance is good or bad. Therefore, athletes should strengthen the training of speed ability.

1, repeat running exercises

With the improvement of middle and long-distance running performance, the time of the muscle work in the movement is reduced, and the intensity of the work within a unit of time increased, so the movement of the energy supply is also followed by changes to adapt to the needs of the muscle work, the physiology of exercise shows that in the fast running 300-500 meters, especially in the 400 meters after the section, the blood lactation of the blood, the blood pressure, the blood flow of the blood, the blood flow of the blood, the blood flow of the blood and the blood flow of the blood. The value of blood lactate is high after a 400-meter leg. Accelerated sprinting on the way to the game, will cause a lot of lactic acid accumulation in the body, and then destroy the body's alkali reserves, so that the PH value is reduced, which will greatly affect the activity of a variety of enzymes, thus causing the tissue cell's 'metabolism, excitability and a variety of physiological function disorders, resulting in acidosis. Usually no targeted specialized training, low acid tolerance athletes, its destructive effect is particularly obvious, the human body appeared shortness of breath, two legs acid sinking adverse reactions.

Therefore, in order to achieve good results, the need for acid training, that is, in the case of a large accumulation of lactic acid, but still have to maintain a considerable distance of high-speed running, speed running, accelerated running training at an even speed on the way to run, suddenly accelerated sprinting, and then again to maintain high speed running, and can not be decelerated. Improve this aspect of the ability, we can use the repetition of running exercises, the choice of passages to shorter than the special distance. Such as: 800 meters athletes, to 100-600 meters mainly; 4-5 times per group, speed equal to or higher than the competition speed, the interval time should be short.

2, the use of variable-speed running exercises

The fast running paragraph is generally 400-1000 meters. The number of changes in speed, according to the specific circumstances (such as: the task, fast running, jogging paragraph, the physical condition of the players), usually more than 5 times. The total distance of the fast-running passages can also be appropriately longer, but should not be more than too much.

3, sprinting ability training

In the high-speed running ability training at the same time, accelerating the ability to run can not be ignored, you can carry out the following sprinting ability training.

3×60 meters greatly fast running, rest jogging back.

3 × 60 meters jogging began to gradually accelerate, the last 10 meters to reach the maximum speed, rest jogging back.

3×60 meters high legged run, also distance from 30 meters gradually increased to 60 meters, rest jogging back.

3×60 meters, fast running with jumps, jogging back at rest; 3×60 meters variable speed running, 20 meters jumps, 20 meters jogging, 20 meters jumps again, jogging back at rest.

3×60 meters start fast run practice, jog back at rest.

4, improve speed strength training tools

In middle-distance running competitions, athletes want to win and maintain a running speed that is difficult for any opponent to follow. In order to obtain this extraordinary aerobic capacity, athletes perform various methods of speed strength training.

5. Cyclic speed strength training and super-equal length speed strength training

The advantage of these two types of training methods is their versatility. Because of the variability in training, it can reduce the physical and mental exertion that occurs when athletes repeat the same exercises. Circuit speed strength training is the more traditional method used to supplement the training preparation of middle distance runners, which allows the athlete to receive a combination of new and different training stimuli. The combination of these stimuli not only promotes the overall development of strength throughout the body, but again, is typically encountered in the training of middle-distance runners.

The benefit of cyclic speed strength training is that the athlete's body parts are stimulated one after the other until the entire body is stimulated while maintaining a high heart rate throughout the training time. Because fatigue in a specific part of the athlete's body is due to lactic acid buildup within it, alternating between different body parts (upper extremity, lower extremity, action muscle groups, and antagonistic muscle groups) delays the onset of whole-body exhaustion. In this way, training sessions can continue for longer periods of time, maximizing the benefits of aerobic training along with strength training. The main methods of circuit-speed strength training: push-ups → sit-ups → bent-knee leg raises → pull-ups, etc.

5, super-equal speed strength training

Super-equal speed strength training can be used by all middle-distance runners in the preparatory period of general physical training. Super-equal velocity strength training is particularly useful for middle-distance runners. In order to achieve appropriate muscular strength development, the various exercises must be performed in a rigorous format.

Super long speed strength training methods: high leg running → kicking the buttocks running → stride running → single foot jump → knee touch chest double foot jump → frog jump.

Recommendations for training methods

1, development of general endurance

(1), running every morning running 5 km

(2), running 1500 meters × 2 once a week, each time with a gap of 8 minutes 3, timed 1000 meters × N times (according to the student's level of training)

2, the development of speed:

1, 100 meters, 200 meters repeated every day

2, (1) timed 400 meters running (according to the student's level of training gradually increase the number of groups)

(2) timed 600 meters running

(3) timed 800 meters running

3, the development of strength training

Mainly through the small weight exercises Development of upper and lower limbs, waist and abdomen and other muscle strength and endurance.

4, technical teaching

mainly by watching the excellent athletes in the game video, combined with the teacher's explanation of the teacher, students repeated exercises to gradually master, focusing on the first half of the 800 meters and the second half of the distribution of physical strength.