The athlete stands naturally, raises a straight leg forward, raises the toe up, and swings the other arm forward
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Lateral position standing restore ● repeat the sprint restore action in prone position
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When the athlete extends the leg backward, the other foot is close to the hip
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During the exercise, keep the trunk straight and keep the opposite leg arm swing mode
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B cushion step ● B cushion step is an advanced step of straight leg military step
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Return to the starting position after picking the floor
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The following set of periodic exercises of upright running can be divided into three stages: preparation stage, touchdown stage and effective restoration stage
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Single leg “dead leg” hurdle practice ● the distance of the practice is 10 to 20 meters, and a small hurdle is placed every three feet on the runway
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Touch the ground and jump with both feet and ankles ● the athlete should stand naturally, actively stand on tiptoe to practice rebound jump (do not pay attention to the height or distance of jump), and do not bend the hip joint and knee joint
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● keep the trunk straight, shoulders and hips open, and the trunk tight
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The acceleration stage is the continuous increase of speed, but when it comes to the maximum speed stage, it is difficult to improve the speed
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The athlete moves his foot down to the ground and touches the ground a little in front of the center of gravity
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Keep the trunk straight and the lumbar pelvic position neutral so that leg movements can be carried out effectively
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Get ready to touch the ground quickly ● stand up against the wall with one leg straight, the trunk straight, and the heel of the supporting leg slightly off the ground
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Single leg “dead leg” exercise with elevated ankle ● keep one leg “dead leg” action, lift the ankle of the other foot after touchdown, so that it is higher than the ankle position of touchdown foot
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During the whole movement, the trunk should be kept upright and the opposite arm should swing towards each other to prevent rotation
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Repeat 10 times for each leg
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The above content is from the guide to improving motor skills: exercise and scheme design based on improving motor performance, which is authorized by the people’s Posts and Telecommunications Publishing House“
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This exercise can gradually increase the distance to 10 to 20 meters, and in this process, complete the fast touchdown of both feet as many times as possible
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When the knee is pushed forward to the thigh parallel to the ground, the lower leg opens forward
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The practice can gradually increase the distance to 20 meters, and in this process, complete the fast touchdown as many times as possible
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This is a set of development movement restoration training, which will help you to practice more powerful and rapid pedal action and correct touchdown preparation action, so as to improve sports efficiency and save time in sprint
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At this time, we have to focus on the improvement of sports efficiency to break the speed limit
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Straight leg marching ● the exercise is carried out on the straight track, with a distance of 30 to 60 meters
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When the swinging leg accelerates toward the ground, the supporting leg completes a cushion step
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Each hurdle is crossed, the “dead leg” completes a touchdown
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Swing the knee of the leg forward so that the thigh is horizontal and the ankle is dorsiflexed
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Keep your ankles back bent and your standing legs still during the whole practice
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The exerciser takes the natural standing posture, the hip joint and the knee joint keep straight, the tiptoe faces forward
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Accelerate and press the thigh toward the ground, so that the spherical area of the forefoot touches the ground just in front of the center of gravity, and the center of gravity does not move
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● move forward by stretching your knees, and pay attention to the opposite arm and leg swinging in the process of practice
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“Dead leg” exercise single leg “dead leg” exercise ● this exercise is equivalent to the bilateral alternating exercise version of double foot ankle jump
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Because the ankle is still in the back flexion state, the athlete touches the ground with the toe first
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● the athlete’s heel is slightly raised and actively touches the ground below the center of gravity
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Fold, press and scrape the ground ● the forward distance of this exercise is 40 to 60 meters, starting from the standing position, with the knee of one leg raised toward the front top
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Athletes can think of “lifting knees, stretching legs and grabbing grass”
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Move the ankle of the restoring leg to the rear of the center of gravity, and then bend the knee forward
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In fact, there are two stages in the process of running, the acceleration stage and the maximum speed stage
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As the athlete pushes the knee forward, the supporting leg will complete a small cushion step
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The hurdle legs are continuously pulled up to span the hurdle frame
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Keep your ankles dorsiflexed and your forefeet touching the ground actively during the whole practice
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● the exercise can be done with one leg or two legs in turn (lift the left ankle three times, then the right ankle three times)
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As the athletes transition to running, the whole movement keeps smooth and rhythmic
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Step a: alternate step a: bend your thighs forward, raise your ankles close to your hips, and bend your ankles back
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Use the hip extensor to accelerate the feet to dig back, so that the body can move forward in a rhythmic straight leg military step
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The athlete uses the leg on one side of the hurdle to practice, and the other leg on the outside acts as the “dead leg”
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Keep your ankles and arms up and down in rhythm
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Stride ● lift the ankle as close to the hip as possible while keeping the athlete upright
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More and more runners begin to challenge themselves and pursue a higher pace, but many people are distressed by the bottleneck on the way to speed up
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During the whole practice, keep the ankles of practice legs back bent