What are the training methods for sprinting in track and field sports?

As a common sport in daily life, track and field sports has gradually been accepted by everyone. Many people will use track and field sports to lose weight. Certain sports are divided into many kinds. Long-distance running is a more practical way to lose weight, but short-distance running is for muscle training. Short-distance running can exercise our cardiopulmonary function. Then the editor below will explain to you what are the short-distance running training methods in track and field sports!

The race consists of three parts: acceleration after the start, mid-race run and finish line run.

Increase speed

Speed ​​is obviously an important factor affecting sprint performance. Run 20 to 60 meters at 90 to 95% intensity, 4 to 5 times per set, rest for 3 to 6 minutes each time, and do 2 to 3 sets. This will help increase your speed. At the same time, changing your starting posture for sprinting, starting from a standing position, turning position, and moving position, can also help increase your speed. The above-mentioned speed-increasing training should be carried out on a good quality road surface, that is, a flat, dry road surface with moderate hardness. Warmer weather will help make this training more effective. Cold weather is not conducive to this type of training, but it can be performed after completing a proper warm-up.

Developing cadence: The best period is 11-13 years old. Focus on improving the rapid contraction speed of muscles, strengthening flexible training of the excitement and inhibition processes of the nervous system, and improving the rapid contraction strength of muscles and the ability of muscles to relax.

Training methods:

The high-speed and large-amplitude swinging of the leg forward and backward is connected, which requires reasonable folding technique during the rapid swing. The tighter the upper and lower legs of the swinging leg are folded, the smaller the radius and the faster the swinging speed.

Practice increasing your foot landing speed and shortening your time in the air as much as possible.

Rapid arm and leg swinging exercises require coordinated leg and arm movements.

Develop stride length: The stride length ability is mainly determined by the back-kick strength, back-kick angle, swing force, swing speed, and hip joint flexibility during running. Emphasis is placed on developing thigh extensor and flexor strength and hip flexibility.

Method: Weighted leg-changing jumping, weighted walking, weighted running, weighted stair jumping, stair running, large-scale stride jumping (requiring the swinging leg to actively press down and the calf to actively land from front to back), frog jumps, single-leg hopping and other exercises to improve the ability to push back when running. At the same time, adopt training methods such as high-leg running, "wheel running" with high-legs pulled by rubber bands, and abdominal jumping to increase the swinging speed, and adopt some other training methods and training means to strengthen the flexibility of the hip joint and muscle stretching training.

Develop absolute speed: You must pay attention to the optimal combination of stride length and stride frequency, as well as the time and space rhythm of each aspect of running technical movements.

Training methods:

⑴ Practice sprinting while moving 20-40 meters.

⑵4*25-50m relay race, acceleration run and catch-up run exercises.

⑶ Downhill running practice.

⑷Practice running with the wind.

Speed ​​​​drill

⑴ Measure the time by running 30-60 meters, 3-4 times X2-3 sets.

⑵ Short distance relay race: 2 people x 50 meters or 4 people x 50 meters, 3-4 times x 2-3 groups.

⑶ Run the distance to catch up for 60-100 meters, 3-5 times X3 sets.

⑷ Short-distance combination running (20 meters + 40 meters + 60 meters + 80 meters + 100 meters) X2-3 groups. Or (30m + 60m + 100m + 60m + 30m) X2-3 groups.

⑸Run with the wind or downhill for 30-60 meters, 3-4 times X2-3 sets.

⑹Short-distance variable-speed running of 100-150 meters (30 meters sprint + 20 meters inertia running + 30 meters sprint + 20 meters inertia running), 3 times X2-3 sets.

⑺Tape traction running (30-60 meters, 4-5 times x 2-3 sets.

⑻ Repeatedly run 30-60 meters, 4-5 times X2-3 sets.

The above is an introduction to the sprinting methods in track and field sports. After my explanation, I hope that the majority of athletes can master these small skills and perform exceptionally well during the competition. Of course, sprinting also requires training. Only through long-term and persistent training can one improve one's sports skills.