What is the world record for high jump and long jump?

Is to run the prescribed distance with the fastest speed. Teenagers have 100 meters, 200 meters, 400 meters and 60 meters. Sprint is a kind of extreme intensity exercise, and the motor organs and internal organs of the human body complete the maximum intensity work under the condition of a lot of hypoxia. Sprint can effectively develop speed quality, so it is the basic event of track and field and also plays an important role in the training of other sports.

Sprint technology is an inseparable whole. In order to facilitate the analysis, it can be divided into three parts: starting and accelerating after starting, running on the way and running at the finish line.

■ How to improve the sprint speed

Speed is obviously an important factor affecting sprint performance. Running at 90 ~ 95% intensity for 20 ~ 60m, 4 ~ 5 times for each group, 3 ~ 6 minutes for each rest, and 2 ~ 3 groups will help to improve your speed. At the same time, changing the starting posture of sprint and taking standing, turning and starting between races will also help to improve your speed. The above training to improve speed should be carried out on good quality pavement, that is, flat, dry and moderate hardness pavement. Warm weather will help to improve the efficiency of this training. Cold weather is not conducive to this kind of training, but it can be carried out after completing appropriate preparatory activities.

Development pace: the best period is 1 1- 13 years old. Focus on improving the rapid contraction speed of muscles, strengthening the flexible training of nervous system in the process of excitation and inhibition, and improving the rapid contraction strength and relaxation ability of muscles.

Training means: [1] The swinging leg swings back and forth at a high speed, which requires a reasonable folding technique in the fast swing. The tighter the legs are stacked, the smaller the radius, and the faster the swing speed.

[2] To speed up the practice of sole landing, it is required to shorten the flight time as much as possible.

[3] Fast swing arm and leg training requires coordinated leg and arm movements.

Development step: the step ability mainly depends on the back pedal strength, back pedal angle, swing strength, swing speed and flexibility of hip joint. Focus on developing the strength of thigh flexors and extensors and the flexibility of hip joint.

Methods: Load-bearing leg change, load-bearing stride, load-bearing run, load-bearing jump, running, big stride (requiring the swinging leg to press down actively and the calf to land from front to back), frog jump, one-legged jump and other exercises. It can improve the anti-pedaling ability during running. At the same time, training methods such as high leg lift running, skin lifting and high leg lift "running with wheels" and belly dancing are used to improve the swing speed, and other training methods and means are used to strengthen the flexibility and muscle stretching training of hip joint.

To develop absolute speed, we must pay attention to the best combination of step length and step frequency, as well as the temporal and spatial rhythm of each link of running technical movements.

Training method: (1) Run fast during 20-40 meters. (2) Practice 2) 4 * 25-50m relay running, accelerating running and catching up running. (3) downhill running practice. (4) run with the wind. (5) Short-term variable-speed running practice.

(1) Run for 30-60m, and the x2-3 group will run for 3-4 times.

(2) Two or four people run the 50-meter short-distance relay, and the x2-3 group runs 3-4 times.

(3) Let the distance catch-up run 60-1100m3-5 times.

(4) Short-distance combined running (20m+40m+60m+80m+100m) x2-3 group. Or (30m+60m+100m+60m+30m) x2-3 group.

(5) Run downwind or downhill for 30-60m, and run for 3-4 times in x2-3 group.

(6) Short-distance variable-speed running 100- 150m (30m fast running +20m inertial running +30m fast running +20m inertial running), and x2-3 group for three times.

(7) Run with traction (30-60m, 4-5 times x2-3 group.

(8) Run repeatedly for 30-60m, 4-5 times, x2-3 groups.

Develop training methods of reaction speed and action speed

1? Various ball games; (1) Practice of pushing the ball with both hands → Then start to catch the ball (2) Practice of throwing the ball forward and upward with both hands → Then run out to catch the ball.

2? Reaction exercises of various game natures;

3? The practice of stepping on the starter when giving orders or listening to signals (passwords, applause, etc.). ); Half squat posture, jump up quickly when hearing gunshots, and touch high objects.

4? The fastest swing arm exercise lasts 5 ~ 10 ~ 20 seconds;

5? All kinds of leg lifts have the highest frequency, lasting 5 ~ 10 second;

6? The frequency of short-step running is the fastest, and the half-height leg-lifting running is 30 ~ 40 meters away;

7? Fast reverse pedaling, the distance is 50 ~ 100m (timing and step counting);

8? Run fast and stride, and complete the distance of 50 ~ 100 meters (timing and step counting);

9? Fast one-legged running, with a distance of 30 ~ 60m (timing and step counting).

Start with 10 upright posture, lean forward gradually and then run out quickly.

1 1 On the inclined runway of 2-3 degrees, quickly complete the uphill or downhill accelerated running exercise with a distance of 40-50 meters.