● Athletes use the leg on one side of the hurdle to practice, and the other leg on the outside acts as a “dead leg”
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● since the ankle is still in the state of back flexion, the athlete touches the ground with his toes first
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One leg “dead leg” hurdle practice ● The distance of the exercise is 10 to 20 meters, and a small hurdle is placed every three feet on the runway
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● jump on both feet and ankles The athlete shall stand naturally and actively stand on tiptoe to practice rebound (do not pay attention to the height or distance of jump), and the hip and knee joints shall not be bent
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Each time they cross a hurdle, the “dead leg” completes a touchdown
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● Move forward by stretching your knees, and pay attention to the opposite arm and leg swing in the process of practice
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● keep the ankle dorsiflexion and the forefoot actively touch the ground during the whole exercise
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Swing the front top of the knee of the leg so that the thigh is horizontal and the ankle is dorsiflexed
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● during the whole movement, the torso shall remain upright and the opposite arm shall swing towards each other to prevent rotation
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In fact, the speed in the process of running is divided into two stages: acceleration stage and maximum speed stage
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At the maximum speed stage, it is difficult to improve the speed
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● This exercise can be done with only one leg, or it can be done with two legs in turn (lift the ankle of the left foot three times, and then lift the ankle of the right foot three times)
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● straight leg marching The exercise is carried out on a straight track at a distance of 30 to 60 meters
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● during the exercise, keep the trunk straight and keep the swing action mode of the opposite leg and arm
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● The athlete moves his feet downward to “pick the ground” and touches the ground at a point in front of the center of gravity
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● Use the hip extensor to accelerate the feet to pick the ground back, so as to make the body move forward in a rhythmic straight leg military step
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The acceleration stage is the continuous increase of speed
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● Return to the starting position after your feet are on the ground
Standing recovery in side lying position ● repeat the sprint recovery action in a lying position
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● This exercise can gradually increase the practice distance to 20 meters, and in the process, complete as many quick touchdowns as possible
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When the front of the knee to the thigh is parallel to the ground, the lower leg opens forward
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● accelerate and press the thigh towards 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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Keep your ankles tight and move your body up and down rhythmically during the continuous opposite movement of the opposite leg and arm
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Move the ankle of the restoring leg behind the center of gravity, and then bend the knee to the front top
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The athlete stands naturally, raises a straight leg forward, hooks up the toes, and swings the other arm forward
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Stride run ● lift the ankle and bring it as close to the hip as possible, while the athlete maintains an upright position
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● when the swinging leg accelerates towards the ground, the supporting leg completes a stepping action
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● Repeat 10 times for each leg
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● the athlete’s heel is slightly raised and touches the ground actively under the center of gravity
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The following set of periodic exercises for training upright running is divided into three stages: touchdown preparation stage, touchdown stage and effective restoration stage
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B cushion step ● B cushion step is the advanced step of straight leg military step
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As the athlete pushes the knee forward, the supporting leg will complete a small cushion step
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● throughout the exercise, keep the ankle of the exercise leg bent
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Keep your ankles bent back and your standing legs still during the whole exercise
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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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● fold down and press off the ground The forward distance of this exercise is 40 to 60 meters
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The hurdle leg continuously raises the crossing hurdle frame
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Starting from the standing position, raise one leg’s knee to the front top
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Keep the torso straight and the lumbar pelvis neutral so that leg movements can be carried out effectively
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This is a set of training for developing movement restoration, which will help you practice more powerful and rapid pedaling movements and correct touchdown preparation movements, so as to improve movement efficiency and effectively save time in sprint
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Click the blue word above and remember to pay attention to us! More and more runners began to challenge themselves and pursue a higher pace, but many people were distressed by the bottleneck on the way to speed up
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The athlete takes a natural standing posture, keeping his hip and knee straight and his toes forward
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A cushion step alternating with a cushion step (both legs) ● bend the thighs forward, raise the ankles close to the hips, and bend the ankles back
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Effective reduction step backward ● when the athlete extends the reduction leg backward, the other foot approaches the hip
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● keep the torso straight, shoulders and hips open, and torso tight
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● as the athlete transitions to running, the whole movement remains smooth and rhythmic
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Get ready to touch the ground quickly ● stand with one leg straight against the wall, the trunk straight, and the heels of the supporting legs slightly off the ground
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● This exercise can gradually increase the practice distance to 10 to 20 meters, and in the process, complete as many quick foot touches as possible“ “Dead leg” exercise single leg “dead leg” exercise ● This exercise is equivalent to a bilateral alternating version of double foot ankle jump
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Athletes can think of “lifting knees, stretching legs and grasping grass”
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● one leg “dead leg” exercise with ankle raised One leg of the athlete keeps the action of “dead leg” of one foot, and raises the ankle of the other foot after touching the ground to make it higher than the ankle of the touching foot
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