Requirements: the feet move quickly and land lightly, and the contact time between the soles of the feet and the ground shall be minimized.

Methods: jogging in small steps, emphasizing the pedaling of plantar muscles and ankle flexion and extension, and pedaling off the ground with the sole of the foot.

Requirements: emphasize the straightening of the outer support leg of the fence, and the rapid lifting and folding of the swing leg on the fence.

The loop movement route of the foot is completed in front of the body.

End with a pick.

8.

Methods: put 8 ~ 10 hurdles with a height of 30 ~ 40 cm at a spacing of about 1 meter, support the legs at one end of the hurdle, run straight into the knee, and swing the legs over the hurdle.

Methods: one leg support, holding the fixed object to maintain balance, and one foot to sprint for loop practice.

7.

Method: run straight with your knee joint and tilt your toes.

Forward leaning fast frequency running purpose: to improve the leg movement speed at the start and the appropriate forward leaning during body acceleration.

They tie a piece of adhesive tape around the waist, tighten it before and after, and start running.

Requirements: fold the large and small legs and tap the hips with the heels during the movement.

Requirements: emphasize the explosive hip extension and foot fall and pick the ground, and quickly push the hip forward.

10.

Tip your toes up and finish the exercise quickly.

11.

High leg lifting folding run Objective: to develop and rapidly improve the ability of knee joint and the folding rate of swinging leg.

Methods: adopt the single leg support posture at the highest speed.

Methods: starting from jogging, make the heel of the swinging leg beat the hip, and the knee joint swing forward in the bending process.

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9.

compression sleeve shin splints

13.

5.

Stand on tiptoe, lift your legs, stretch your knees and walk and pull the elastic belt Objective: to increase the step length and step frequency, and improve the ability of rapid hip extension and the tension of ankle muscles.

Purpose of uphill running: improve the running speed, strength and explosive power, and increase the step length.

Foot loop Objective: to develop the ability of fast folding and forward swing of swing leg.

Purpose of boosting the start: to improve the fast folding ability and step frequency of the legs at the start and break through the speed barrier.

Requirements: run 10 ~ 15 meters after starting.

3.

High leg lifting grid running purpose: to improve the step frequency and the ability to quickly lift the folded legs.

Requirements: the gradient adopted for the development of maximum speed is below 3 °, and the gradient adopted for the development of acceleration capacity can be increased appropriately.

Requirement: hold this position for 20 ~ 60 seconds.

Purpose: improve the running speed and explosive force, and increase the step length.

Method: the practitioner runs fast on the downhill and does not take big steps within the range of 3 ~ 7 °.

The tires and barbell pieces should not be too heavy, and maintain the acceleration rhythm of running.

12.

Lunge vertical jump purpose: to improve the hip movement speed and increase the step length.

Single leg hurdle running objective: to improve the step frequency, fast hip flexion ability and lower limb flexibility.

Purpose of Trot: to develop the movement speed of feet and the elastic strength of ankle muscles.

6.

2.

Method: run up the ramp.

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Requirement: emphasize the action rhythm of the highest speed.

Drag the tire or barbell piece to run.

You can use a weight-bearing vest or stand on an unstable sponge pad to make the movement more difficult.

Requirement: when folding the swinging leg, the heel must be in front of the body.

14.

Requirements: emphasize the rapid contact between the forefoot and the ground, and the hip muscles pull the body forward.

Repeat the exercise and exchange your legs.

Requirements: the rear knee joint does not touch the ground, there is no pause during repetition, and the hands are forked or swung to assist the legs in exerting force..

Methods: the practitioner stands with his feet together, leans forward until he loses his balance, and then accelerates at the fastest speed and frequency.

The left foot is supported by the sole of the foot, the knee joint is bent about 90 °, the left hand is at the height of the shoulder, the right hand is at the height of the hip, the right leg is raised, and the right ankle is close to the hip.

Methods: tie elastic bands on the two ankles, fix the other end of the elastic band on the ground, swing the legs high and bend the knees fully, and keep the feet close to the hips.

Requirements: it is emphasized that the swinging leg entering the small grid first should be raised, and the supporting leg should be in short contact with the ground.

Methods: the distance between the practitioner and the companion is 3 ~ 5 meters.

Purpose of back kicking: to improve the movement speed of the foot.

4.

Requirements: emphasize the correct running skills.

Purpose of downhill running: to improve the maximum running speed and step frequency, and break through speed obstacles.

Methods: start from the lunge position, take off vertically and land in the starting position.

Methods: starting from jogging, make the heel of the swinging leg beat the hip, and the knee joint swing forward in the bending process.

Methods: the exerciser ties a rope around the waist and pulls an automobile tire or a barbell piece weighing 10 ~ 20 kg to run.

Straight leg running objective: to develop the strength of hip muscle group and improve the elastic strength of hip muscle group.

Requirements: keep the upper body upright and speed up the step frequency appropriately according to the athlete’s ability.

Requirements: after entering the preparatory position selected by themselves, the practitioner shall listen to the command and complete the starting action under the belt assisted traction.

15.

Method: both feet fall to the ground in the same grid, and run over the rope ladder or stick with a spacing of about 50 cm in each grid as soon as possible.