< strong>Legs Explosive training methods
Sprinting:
1. Inertial running Within a distance of 80 to 100 meters, accelerate and run for 20 to 30 meters from the start. Then the muscles stop actively exerting force and passively "inertia" to run for 15 to 20 meters. Then accelerate and run for 25 to 30 meters, and then follow the "inertia" and run for 15 to 20 meters. When running with the "inertia", the muscles are required to relax and experience the relaxed running action.
2. Wave running Set up a starting point on the straight track on both sides of the track and field. The athletes are required to accelerate for 30 meters and then do 20 to 30 meters of relaxed inertia running, and then jog to At the corresponding position on the second straight, do fast running, coasting running or jogging of the same distance. The jogging time requirement is between 30 and 40 seconds, usually in groups of 3 to 5 times. You can practice 2 to 3 groups in one class. This method can not only cultivate athletes' relaxation ability and speed feeling, but also has a good effect on improving speed endurance.
3. Round trip running Athletes accelerate and run 60~80 meters, and then run 20~30 meters with inertia. The round trip is once, 5~6 times as a group, and a class is 2~ 4 groups. The interval between each round-trip run is about 30 seconds, and the rest between groups is 5 to 10 minutes. This exercise can cultivate the athlete's sense of speed. After reaching a higher speed, enter the relaxed inertia run. Athletes are required to pay attention to technical coordination and relaxation.
4. Relaxed striding Run 60 to 15 paragraphs of 100 meters, use stretching and coordinated movements, and perform relaxed striding exercises at a suitable and fast frequency. One exercise can Use 8~, and you can use 60 to 90 seconds of walking or jogging between each stride.
5. Power-assisted exercisesUse traction running, downwind running, downhill running and other exercises to allow athletes to gradually experience the feeling of muscle relaxation while running. Reasonable use of relaxation techniques in the 100-meter run will help extend the acceleration distance and improve rest energy utilization. Master the relaxation techniques in the 100-meter run!
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