Athletics sprinting program training methods

Training Methods for Athletics Sprint Events

Short distance running events, its energy supply is anaerobic energy. Therefore, it is mainly through improving reaction speed and acceleration and top speed. The following is for reference only!

Main exercises:

1, reaction speed training:

1). Sitting or standing posture rapid arm swing (bare hands or holding objects);

2). Standing on the soles of the feet, on the signal, lean forward until the body is about to lose balance and run forward by inertia;

3). Jump upward from half-squatting position and touch high objects with both hands according to the command;

4). Continuous vertical jumps touching high objects (without or with weight) in rhythm;

5). Do high leg runs in place or support at the fastest possible frequency (5-8 seconds);

6). Prone on signal;

7). 30 to 40 meters at the fastest frequency in broken strides 5-8 times;

8). Standing or squatting on signal 5-6 times for 2 sets.

2, acceleration ability training:

1). 20 ~ 30 meters acceleration run 6-8 times;

2). Downhill run about 20~30 meters (requires gradual acceleration on the ramp, and reaches the highest frequency and maximum stride length on the flat track to experience the highest sense of speed);

3). 20~30 meters standing and listening to the gun start: 6-8 times.

3. Maximum speed training: (intervals of 3~4 minutes)

1). 20~40 meters marching intervals: 4-6 times;

2). 20~40 meters running grid practice, it is best to use a sponge block or Styrofoam as a marker, focusing on the development of the frequency of the time when the interval is shorter than the When focusing on the development of frequency, the interval is slightly shorter than the maximum stride length by 10~20 cm, and for the development of stride length, the interval should be slightly longer than the maximum stride length by 5~10 cm, and each exercise can be run 6~8 times:

3). 60-100 meters of variable tempo running (15 meters fast + 15 meters slow) 3~6 times;

4). 20-30 meters of repeated running: 6~8 times;

5). 20-40 meters of repeated running: 6~8 times;

5). 20-40 meters of repeated running: 6~8 times;

6). 20-40 meters of repeated running: 6~8 times. p> 5). 20-30 meters downhill run: 4~6 times;

6). 20-30 meters traction run: 4~6 times;

7). Interval fast running: 20-30 meters interval running 6~8 times (1-2 minutes of sub-interval).