A few training methods for track and field running

Do you know what are the several training methods of track and field running? You know what they are? The following take a look!

A, small step running

Action:

1. The upper body is straight shoulder relaxation, two arms swing back and forth naturally.

2. Hip, knee and ankle joints are relaxed, and when you step forward, your knees swing forward and your hips turn slightly.

3. While the knee of the swinging leg is swinging forward, the thigh of the other leg is actively pressed down, the forefoot of the foot lands on the ground, the knee is straight, the heel is lifted, and the ankle joint is flexible.

Main function:

1. To experience the forefoot landing.

2. Experiencing ankle relaxation and alternating force.

3. Experiencing shoulder and arm relaxation and arm swinging technique.

4. Hip, knee, ankle relaxation and leg swing technique.

5. Develop the rate.

Teaching points;

1. When doing trotting, swing your arms back and forth, from small to large, from slow to fast.

2. When swinging the leg, the knee is forward, swinging to the degree of half-high leg.

3. Practice swinging arms in place can be combined with trotting. "Small steps, big arm swing", not only to develop the whole body coordination, but also to develop the speed.

Second, high leg running action:

1. The upper body is straight or slightly forward, the two arms swing back and forth.

2. The thighs actively swing forward to the level, and slightly drive the same side of the hip forward, fold the legs as much as possible, the heel close to the buttocks.

3. While lifting the leg, the thigh of the other leg is actively pressed down, the forefoot of the straight leg lands on the ground, the center of gravity should be lifted, and cushion with the ankle joint. The main function: 1. develop the ability to lift the thigh, 2. develop the ability to coordinate the upper and lower limbs, 3. develop the strength of the lumbar and hip muscles and leg strength, 4. improve the ankle strength and cushioning skills, 5. low support of the high leg running, the development of hip and ankle flexibility and strength, is the auxiliary exercise of ankle-entry style running.

Teaching points:

1. First learn to run in small steps, gradually increase the amplitude of the swing leg, and then transition to high leg running.

2. First learn to run with a high leg, gradually increase the amplitude of the forward swing and running speed, transformed into a "forward high leg running". As a result of increasing the forward swing and speed, the torso is moderately twisted so that the hip forward, increasing the stride length, increasing the angle of the two thighs, the knee of the landing leg can be slightly bent close to the flat running technique.

Three, back pedal run

Action:

1. Upper body straight or slightly forward, two arms swing naturally.

2. The swinging leg is actively swung forward and upward, the trunk is twisted, and the same side of the hip drives the thigh fully forward.

3. While swinging the leg, the other thigh is actively pressed down, the forefoot lands on the ground, the knee and ankle cushioning, and quickly turns into a back pedal.

4. In the backstroke, the swinging leg sends the hip movement first, and the knee and ankle stomps are stretched out later, and the center of gravity is good forward in the vacating stage, and it is necessary to relax when vacating, and the frequency of alternating the two legs should be fast.

The main function:

1. To experience the technique of positive landing and the technique of backward stirrups, swinging the leg and sending the hip.

2. Developing leg strength and mastering the cushioning skills of knee and ankle joints.

3. Improve the ability of backstroke and increase the step length.

Teaching points:

Back pedal should be rapid, when the hip, knee and ankle joints pedal straight, or close to the pedal straight, immediately relax, do not pedal straight after the still remain stiff, this will affect the swinging leg of the technology, destroy the rhythm.

Four, back kick calf run

Action:

1. The upper body is straight or slightly forward, the arms swing back and forth naturally.

2. The front palm of the foot on the ground, the front palm of the foot when leaving the ground, the calf kicks backward and folds with the thigh after leaving the ground, the knee joint is relaxed, and the heel is close to the buttocks.

Main function:

1. To experience the technique of the ground.

2. To experience the knee and ankle joint relaxation and the folding technique of the big and small legs.

3. Develop the muscle strength of the back of the thigh.

The main points of the teaching method:

1. Back kick running is easy to cause the upper body to lean forward, the upper body is too much forward children and teenagers, should not do more back kick running, otherwise it will affect the lifting technique.

2. The knee should be at a certain height when the forefoot hits the ground, otherwise it is easy to produce braking, and students with poor landing buffer skills should not do more.

5, folded legs running

Action:

1. Upper body straight or slightly forward, two arms swing back and forth.

2. Immediately after the end of the back pedal, lift the thigh and lower leg forward and upward, relax the knee joint, fold the leg fully, and swing forward while folding.

3. At the same time when the swinging leg is folded and swung forward, the thigh of the other leg is actively pressed down, the forefoot is on the ground, and the knee joint is cushioned.

Main function:

1. To experience the technique of folding and swinging the leg.

2. To develop the flexibility of the knee joint.

3. Develop the muscle strength of the back of the thigh.

Teaching points:

1. Folding is a service for swinging, folding in time, is the basis for a good swing.

2. Folding is a transitional movement between small steps and high leg lifting, the beginning of small wheel running, can be practiced alone, can also be used in combination with other specialized exercises.

VI. Small wheel running

Action points:

1. The first three points are the same as the folded leg running.

2. Increase the amplitude of the thigh, when the thigh swings to a certain extent, the calf with the inertia of the forward swing, with the thigh positive downward pressure, the calf actively do the ground-raking type of action, with the forefoot of the ground-raking type of ground. The main function:

1. To experience the folding technique of swinging leg.

2. To experience the foot landing technique.

3. To develop the flexibility of the knee joint.

4. Develop the strength of waist and hip muscles and leg strength.

Teaching points:

1. Transition from small steps to folding legs, and then gradually increase the amplitude of the leg, folding action should be sufficient.

2. The knee joint must be fully relaxed before the calf can be swung out with inertia, and the ankle joint must be relaxed before landing.

Seven, big wheel running

Action:

1. The main points of the same high leg running.

2. Swinging the thigh to the level, the calf with the inertia to the upper swing, and then with the swinging thigh of the positive downward pressure, the calf is actively downward planing, landing on the knee can be a little bent, the upper body can be a little tilted back, especially when the distance is relatively long. Cushioning with the ankle joint, with the action of picking up the ground. The main function: 1. develop the ability to lift the thigh high. 2. develop the ability to actively plan the ground. 3. develop the strength of the lumbar and hip muscle group.

The main points of the teaching method:

1. On the basis of small wheel running and high leg running, increase the amplitude of the swinging thigh.

2. Lift the amplitude of the leg, the upper body may be slightly backward, is a normal phenomenon, can be used to correct the error of the upper body too much forward leaning.

3. This specialized exercise is a full-body force, intensity, some basic skills are not stable, more nervous athletes should not do more, if you want to do, the amplitude of the action should be gradually increased, the distance should not be too long, so as to avoid deformation of the movement.

The use of specialized exercises, pay attention to the following characteristics:

1. relaxation characteristics: to do any of the specialized exercises, we must reflect the relaxation, in the relaxation of the local experience of the technical aspects of the local technology, mastery of local technology.

2. The characteristics of large: to highlight the exaggerated part of the action, the main gradually increase the amplitude, increase the difficulty.

3. The characteristics of fast: the rhythm of specialized exercises is accelerated, do not use not fast and not slow uniform practice, to gradually increase the tempo.

4. Forward characteristics: the first three characteristics are to shift forward. Swinging arm, swinging leg, back pedal technique should be favorable to the forward effect of the total center of gravity.

5. Transitional characteristics: specialized exercises and running alternately, there is a transition phase in the middle, in the transition phase both to show the characteristics of the specialized exercises, but also the characteristics of the flat running, so the specialized exercises should be running alternately with the flat running, alternating between the various specialized exercises, with a variety of different speed alternating. In short, in order to get twice the result with half the effort in teaching and training, it is necessary to use the specialized exercises to live.