In terms of methods, if you want to achieve good results, you can't take the lead (only when sprinting), but you must never let the top three fall behind. Pay attention to your breathing and reserve the strength of sprinting.
1. Strengthen the technical training of middle and long distance running.
The technical focus of long-distance running and long-distance running is that long-distance running focuses on developing athletes' speed endurance and long-distance running focuses on developing endurance. Athletes are required to complete the competition at a high speed in a relatively long time. Therefore, in addition to developing the body's functional ability, it is very important to master reasonable and correct middle and long-distance running techniques.
; ; ; ; The characteristics of modern middle and long-distance running technology are that the legs swing forward and take the initiative to land, and the knee joint is not completely straight when pedaling back, but the coordination of pedaling swing, appropriate step length and faster step frequency are emphasized. The action is labor-saving, the center of gravity is stable, the linearity is good, and the speed is fast.
With the appearance of plastic track, the field endurance running technology has made new development. One is to make full use of the elasticity of the plastic runway, that is, the swinging leg swings forward more actively, the backswing is positive and powerful, and the backswing time is shorter. The utilization rate of pedaling energy is improved; Secondly, with the continuous improvement of the speed of the game, the speed of action is gradually accelerated, the time of back pedaling is shortened, and the interval between flying and supporting is getting shorter and shorter.
On the basis of rationality, economy and effectiveness, modern middle and long-distance running technology has developed into a high-speed, high-frequency, economical, stable center of gravity, natural movement, relaxation and labor-saving technology. This is also the development direction of middle and long distance running technology.
1. It is necessary to combine the different characteristics of middle and long-distance running events and carry out targeted training. For example, the technical characteristics of middle and long distance runners are: emphasizing the rhythm of running on the premise of maintaining appropriate step length and step frequency; The technical characteristics of long-distance running and ultra-long-distance running athletes are: on the basis of having suitable step length and good rhythm, focusing on improving step frequency.
2. In technical training, we should seize the opportunity to prompt and induce athletes to master the correct action essentials, inspire their thinking ability, improve their understanding and imagination of technology, and make the technology meet the requirements of easy coordination, high speed and labor saving.
; ; ; ; 3. According to the individual characteristics of athletes and the needs of future development, design appropriate step length, step frequency and rhythm to form individual technical style.
; ; ; ; 4. When improving technical training, we should adopt moderate intensity, and then strengthen it through high intensity training after mastering the technology.
; ; ; ; 5. In technical training, we should pay attention to the training of breathing rhythm.
6. Technical training should run through all kinds of exercises, especially in the preparation period and basic period of annual training.
2. Overcome the difficulties in technical training of middle and long distance running.
; ; ; ; The technical training difficulties of middle and long distance running mainly include: whether the buffer is soft and smooth when running into the ground, whether the coordination between pedaling and swinging is coordinated, and whether the range of tendon joints moving forward can be increased. In addition, whether the technology can remain unchanged in the fatigue state, especially in the later stage, or even whether it can keep the step size and improve the frequency.
; ; ; ; ; (A) landing buffer technology
; ; ; ; In the landing buffer, the forward pedal resistance should be reduced as much as possible, and the lower limb muscles should contract and give way when landing, so as to reduce the forward pedal resistance. After landing, the body center of gravity moves down and moves forward at the same time. This is the technical difficulty of landing buffer. Usually, when most athletes land, the forward pedal resistance does not decrease much. When buffering, the body's center of gravity is down rather than forward, and even "sitting and running" occurs, with the body's center of gravity behind. This will make it more difficult to push and stretch the hips. Therefore, emphasizing soft landing and smooth buffering technology can create favorable conditions for good trampling and stretching.
; ; ; ; ; (2) Pushing and swinging hips for delivery.
; ; ; ; Push and stretch should emphasize the strength from hip, knee, ankle and toe from top to bottom, so that all joints can be fully extended, and the supporting reaction force acts on hip to a greater extent, and the center of gravity moves forward. At the same time, it is also the beginning of folding and swinging of swinging legs. The coordination of pedaling and swinging can pull the hips forward. Increasing the forward range of the body center of gravity can not only improve the step length, but also speed up the step frequency and reduce the fluctuation of the body center of gravity. Push hard and swing quickly to improve the running speed.
; ; ; ; ; (C) to maintain and play the correct technology in the later period.
; ; ; ; In the later stage of middle and long distance running, the human body is already in a state of considerable fatigue, and athletes should not only maintain correct skills and running speed. This is really difficult. In this case, lactic acid accumulates in the body and oxygen debt increases. At this time, the awareness of correct techniques in the brain is very important. According to the correct technical consciousness, strengthen the contraction strength and speed of muscle groups, increase the forward leaning of trunk, strengthen the coordination of pedaling and swinging, increase the swing range of upper limbs, and keep the technical movements unchanged in the later course, thus improving the technical benefits in the later course.
(4) Breathing method
It is very important to master the breathing method and rhythm and closely cooperate with the running rhythm. Generally breathe through the nose and mouth, pay attention to inhale naturally, exhale slightly hard, and the frequency of breathing is directly proportional to the running speed to ensure the depth of breathing.
(E) sense of rhythm
Cultivating good running rhythm is an important part of endurance running training. Because the distance of endurance running is different, different speed and action rhythm should be determined according to different events. Usually when the step size is stable, the pace is fast and the speed is fast. Therefore, according to different events, controlling the step length and running rhythm can reasonably distribute the overall physical strength, improve the endurance running effect and obtain the best energy saving.
(6) relaxation ability;
Relaxation ability is the most critical factor in mastering middle and long distance running techniques. Because of the characteristics of long distance, it is required to run naturally, harmoniously, laborsaving and relaxed, so as to effectively exert the effectiveness and economy of technology and improve the performance of middle and long distance running.
3. Methods and means of technical training for middle and long distance running
; ; ; ; ( 1); ; Technical training methods of middle and long distance running
; ; ; ; Although the technical structure of middle and long distance running is relatively simple, the technical types of athletes are all formed in daily life, and it is much more difficult to improve the wrong technical movements than to learn a new one. Therefore, according to the inherent laws and characteristics of the formation and change of middle and long-distance running technology, the technical training of middle and long-distance running should be arranged scientifically.
; ; ; ; ; 1. The technical training of middle and long distance running should be based on complete skills.
; ; ; ; Because the middle and long distance running technique has simple structure, relatively low intensity and long exercise time. This creates conditions for athletes to improve their movements in a certain link. Therefore, athletes must first establish a correct and complete technical concept and understand the shortcomings of their own technical movements. Secondly, in training, we should constantly point out the wrong actions that an athlete should correct in order to attract their attention and achieve better results; In training practice, sometimes the original wrong action will reappear without attention and reminder, and it needs to be continuously strengthened until it is improved.
; ; ; ; ; 2. Use auxiliary exercises to highlight technical difficulties and correct wrong actions.
; ; ; ; In technical training, aiming at some wrong movements, we should adopt special practice means and decomposition exercise and auxiliary exercise means to improve them. For example, in order to eliminate the wrong technique that the swinging leg is not tightly folded, you can carry out folding running after unarmed exercise, or you can add resistance to carry out special folding swinging leg exercise, and immediately integrate these exercises into the complete technique. This method of changing from decomposition exercise or auxiliary exercise to technical training will receive good results in technical training practice. ; ;
; ; ; ; (2); ; Technical training means of middle and long distance running
; ; ; ; 1. Training of landing buffer technology; ; ; ; ;
; ; ; ; (1) Walk slowly from forefoot to toe, roll from heel to toe, and then practice quickly for 20 ~ 40m.
; ; ; ; (2) run in small steps, running 20~40 meters with the acceleration of forefoot rolling.
; ; ; ; (3) Follow your feet and roll to the front foot to climb quickly, and then practice the same landing method to accelerate for 30-60 meters.
; ; ; ; (4) The wheel runs 30-60m in a small range, so get off quickly.
; ; ; ; (5) Accelerate running practice, with the forefoot touching the ground and rolling to the toes, and the foot touching the ground and rolling to the toes.
60 ~150m.
; ; ; ; 2. Pedal and stretching skills training,
; ; ; ; (1) Hold the railing and do one-leg support from top to bottom.
; ; ; ; (2) The lunge with low center of gravity is 30-60m.
; ; ; ; (3) Low-center-of-gravity thrust training 60 ~ 150m. ; ; ; ;
; ; ; ; (4) After the exercise, run for 30 ~ 60m and accelerate by 60 ~ 100m.
(5) One-leg jump with step jump and then accelerate running for 60 ~ 120m.
(6) During the whole running process, do 60 ~ 150m fast and powerful pushing and stretching exercises, and gradually increase the exercises.
The distance of learning. ; ;
; ; ; ; 3. Training of Folding Forward Swing Technique
; ; ; (1) Supported by one leg, the hind leg keeps folding and swinging forward.
; ; ; (2) Fast folding from medium speed to 30 ~ 60m. ; ; ; ; ;
; ; ; (3) Fast folding running, people fold and lift their legs for 30-60 meters.
(4) Folding leg-lift running and folding acceleration running 60 ~ 120m.
(3); ; Specialized practice of technical training for middle and long distance running;
1.； In-situ swing arm exercise: the legs are opened back and forth, the trunk is naturally upright, the big and small arms are bent 90 degrees, the hands are naturally half clenched, and the arms swing back and forth on both sides. The front swing is slightly inward, not exceeding the body midline; Swing back slightly outward and swing your hands to your hips.
2. In-situ swing arm with waist and hip practice: In-situ swing arm with waist and hip rotation practice, waist and hip twist along the longitudinal axis of the body. When the left arm swings backward, the left hip rotates forward and the opposite side naturally moves in the opposite direction.
3. Short-step running exercise: the upper body posture is the same as the original swing arm movement, the thigh is slightly raised by about 45 degrees, then pressed down, the calf naturally swings forward and down, the forefoot quickly squats, the center of gravity moves forward, the ankle joint is actively stretched, and the forefoot kicks off the ground. Pay attention to maintain a high center of gravity and hip extension. ;
4. Leg lifting exercise: the upper body posture is the same as the original swing arm posture, the buttocks are flush with the thighs, the calves naturally droop, and the supporting legs are fully extended. Pay attention to the coordination between arms and legs.
5. Leg-lifting movement: The upper body posture is the same as the original swing arm movement, from leg-lifting to leg-lifting. Pay attention to the continuity and rhythm of the action.
6. Wheel running exercise: the legs swing alternately, and the legs are fully folded to swing quickly. When the swinging leg swings horizontally, the calf is driven by the thigh to do whipping action, and the forefoot actively squats on the ground to fully extend the supporting leg. Pay attention to the active swing of your arms.
7. Exercise after pedaling: When pedaling, the hips, knees and ankles of the supporting legs are fully extended, and the toes are pedaled off the ground. Swing leg The knee bends forward and swings horizontally, and the calf naturally droops. Pay attention to the coordination of legs.
; ; ; ; 8. Folding running exercise: swing legs, thighs, active folding, thighs swinging forward, calves folding along inertia, feet close to hips, upper body standing upright, arms swinging together. Note that the stride is small and the frequency is fast.