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1.Running movement balance.
Objective: To improve the tension and stable support ability of ankle muscle groups.
Method: Adopt a single-leg support position at top speed. The left foot is supported with the ball of the foot, the knee is bent about 90°, the left hand is at shoulder height, the right hand is at hip height, the right leg is raised, and the right ankle is close to the hip.
Requirements: Hold this position for 20-60 seconds. You can use a weight vest or stand on an unstable sponge pad to make the movement more difficult.
2.Lean forward and run fast.
Objective: To improve the speed of the legs at the start and the appropriate forward leaning of the body when accelerating.
Method: Stand with your feet together, lean forward until you lose your balance, and then accelerate as fast as you can.
Requirements: Run 10 15 meters after starting.
3.Tiptoe, raise your legs, stretch your knees, and pull elastic bands.
Objective: To increase stride length and cadence, improve rapid hip extension ability and tension of ankle muscles.
Method: Tie elastic bands on both ankle joints, with the other end of the elastic band fixed to the ground, swing the leg high and fully flex the knee, and bring the foot close to the hip. Tilt your toes and complete the exercise quickly. Requirements: Emphasize explosive hip extension and foot drop and ground movements, and quickly push the hip forward.
4.Run in small steps.
Objective: To develop the speed of movement of the foot and the elastic strength of the ankle muscles.
Method: Jogging with very small steps, emphasizing the kicking of the plantar muscles and the flexion and extension of the ankle joint, and pushing off the ground with the balls of the feet.
Requirements: Foot movements are fast and landing is light, and the contact time between the soles of the feet and the ground is minimized.
5.Run on straight legs.
Objective: To develop the strength of hip muscles and improve the elasticity of hip muscles.
Method: Run in with your knees straight and your toes up.
Requirements: Emphasize the rapid contact between the forefoot and the ground, and pull the hip muscles forward forcefully.
6.Kick back to run.
Objective: To increase the speed of movement of the feet.
Method: Start with a jog so that the swinging leg heel hits the hip and the knee swings forward as it bends.
Requirements: The upper body is upright, and the cadence can be increased appropriately according to the athlete's ability.
7.Run with high leg lifts and folds.
Objective: To develop the ability to rapidly improve the knee joint and the swing leg folding rate.
Method: Start with a jog so that the swinging leg heel hits the hip and the knee swings forward as it bends.
Requirements: The heel must be in front of the body when folding the swinging leg.
8.Foot loop.
Objective: To develop the ability to fold and swing forward with swinging legs.
Method: One leg support, hand holding the fixed object to maintain balance, one foot in a sprint motion for loop exercises.
Requirements: Fold the upper and lower legs and tap the buttocks with the heels during the movement. Ends with a ground-grabbing action. The loop movement course of the foot is done in front of the body.
9.Run lattices with high leggs.
Purpose: To improve cadence and the ability to quickly raise folded legs.
Method: Land with both feet in the same block and run over rope ladders or sticks about 50 cm apart from each block as soon as possible.
Requirements: Emphasize the high lift of the swinging leg that enters the small grid first, and the short contact between the supporting leg and the ground.
10.Run on one leg over the hurdle.
Objective: To improve cadence and hip flexion and lower limb flexibility.
Method: Place 8 10 30 40 cm high railings at a distance of about 1 meter, support the leg at one end of the railing and run straight into the leg, and swing the leg over the railing.
Requirements: Emphasize the straightening of the outer support leg of the railing, and the quick lifting and folding of the swinging leg railing.
11.Drag tires or barbell plates to run.
Purpose: Increase running speed and explosiveness, and increase stride length.
Method: The practitioner runs with a rope tied around the waist and drags a car tire or 10-20 kg barbell plate.
Requirements: Emphasize the correct running technique, the tires and barbell plates should not be too heavy, and the acceleration rhythm of running should be maintained.
12.Uphill running.
Objective: To increase running speed, strength, explosiveness, and stride length.
Method: Run in on an uphill ramp.
Requirements: The slope used to develop the maximum speed is less than 3°, and the slope used to develop the acceleration ability can be appropriately increased.
13.Downhill running.
Objective: To increase the maximum speed and cadence of the run to break through the speed barrier. Method: The practitioner runs briskly on the downhill and does not take long strides within the range of 3 7°.
Requirements: Emphasis on the rhythm of the action at the highest speed.
14.Get off to a start.
Objective: To improve the ability of the legs to fold quickly and the cadence at the start, and to break through the speed barrier.
Method: The practitioner and his partner are 3 5 meters apart, and the two of them tie a tape around their waists, pull and connect them back and forth to start.
Requirements: After the practitioner enters the preparatory position of his choice, he or she is ordered to complete the starting action under the help of the tape.
15.Lunge jump.
Objective: To increase the speed of hip movement and increase the stride length.
Method: Start in a lunge position and jump vertically to land in the starting position. Repetition exercises, leg swapping exercises.
Requirements: The rear knee joint does not touch the ground, there is no pause during repetition, and the hands are crossed or swinged to assist the legs to exert force.