How to practice sprinting and jumping

How to practice sprinting Sprinting is to run a specified distance as quickly as possible. Sprinting technology is an indivisible and complete body. For the convenience of analysis, it can be divided into three parts: starting and acceleration after starting, running on the way and finishing. How to Improve Sprint Speed ??Speed ??is obviously an important factor that affects sprint performance. Run 20 to 60 meters at 90 to 95% intensity, 4 to 5 times per group, rest for 3 to 6 minutes each time, and perform 2 to 3 groups. This will help increase your speed. At the same time, changing the starting position of sprinting, adopting a standing position, a turning position and a running start, will also help to increase your speed. The above speed-increasing training should be carried out on a good quality road surface that is flat, dry and of moderate hardness. Warmer weather will help increase the efficiency of this training. Cold weather is not conducive to this kind of training, but it can be done after proper preparation. Development pace: The best period is 11-13 years old. It focuses on improving the rapid contraction speed of muscles, strengthening the flexible training of the excitation and inhibition processes of the nervous system, and improving the strength of rapid muscle contraction and the ability of muscles to relax. Training methods: [1] High-speed and large-scale swinging of the legs back and forth, requiring the completion of reasonable folding techniques in the rapid swing. The tighter the folding of the swinging leg and the big and small legs, the smaller the radius, and the faster the swing speed. [2] Practice speeding up the landing speed of the soles of your feet and shortening the flight time as much as possible. [3] Rapid arm swing and leg swing exercises require coordinated leg and arm movements. Develop stride length: The size of the stride length ability is mainly determined by the back kicking force, back kicking angle, swing strength, swing speed, and hip joint flexibility during running. Focus on developing thigh extensors, flexor strength and hip flexibility. Methods: Jumping with weights on different legs, walking with weights, running with weights, jumping steps with weights, running steps, large stride jumps (requiring the swinging leg to actively press down and the calf to actively touch the ground from front to back), frog jump, one foot Jump and other exercises can improve your back-pedaling ability when running. At the same time, we use training methods such as high-leg running, high-leg running with rubber strips, and abdominal jumps to increase the swing speed. We also use other training methods and training methods to strengthen the flexibility and muscles of the hip joints. stretch training. Developing absolute speed: We must pay attention to the optimal combination of step length and step frequency, as well as the time and space rhythm of each link of running technical movements. Training methods: (1) Fast running practice between 20-40 meters. (2) 4*25-50 meter relay running, acceleration running, and pursuit running practice. (3) Downhill running practice. (4) Practice running with the wind. Varied speed running exercises in various short sections (1) Measure time and run 30-60 meters, 3-4 times x 2-3 groups. (2) Short-distance relay running: 2 people x 50 meters or 4 people x 50 meters, 3-4 times x 2-3 groups. (3) Let the distance chase run 60-100 meters, 3-5 times X3 groups. (4) Short-distance combined running (20 meters + 40 meters + 60 meters + 80 meters + 100 meters) X2-3 groups. Or (30 meters + 60 meters + 100 meters + 60 meters + 30 meters) X2-3 groups. (5) Run with the wind or downhill for 30-60 meters, 3-4 times x 2-3 groups. (6) Short-distance variable speed run of 100-150 meters (30-meter fast run + 20-meter inertia run + 30-meter fast run + 20-meter inertia run), 3 times x 2-3 groups. (7) Tape traction running (30-60 meters, 4-5 times Various ball sports: (1) Push a rolling ball with both hands → then start running to catch the rolling ball (2) Throw the ball forward with both hands → then run to catch the ball 2. Reaction exercises of various game natures ; 3. The practice of kicking on the starting block to give orders or listen to signals (passwords, applause, etc.); half-crouching position, jump up quickly when hearing the sound of gunfire and touch high objects. 4. The fastest arm swing practice, lasting 5~ 10 to 20 seconds; 5 The highest frequency of various forms of high-leg running, lasting 5 to 10 seconds; 6 The fastest frequency of trotting and half-high leg running, distance 30 to 40 meters; 7 Quick back kick running , complete the distance of 50 to 100 meters (timing, step counting); 8 fast stride running, complete the distance of 50 to 100 meters (timing, step counting); 9 fast one-legged running, complete the distance of 30 to 60 meters (timing, step counting) ). 10 Start in an upright position, gradually lean forward and then run out quickly.

11. On a 2-3 degree inclined track, quickly complete uphill or downhill acceleration running exercises. Bounce from a distance of 40-50 meters. First, you must master the method of jumping. When you jump, use your toes to exert force. Remember to Tighten the abdomen (this may be a little difficult at first, but it will become natural over time). Drive the whole body upward, especially the hands. When jumping, you have to push your hands upward! Inhale when you take off to breathe, and exhale after landing. Come on! Come on, practice. In addition to focusing on jumping, you should also pay attention to basketball practice! Secondly, in addition to those big training methods, you need to pay attention to more detailed training: 1. Explosive power. You can practice 100-meter sprint for this point. This will make the calf muscles very explosive. Practice sprinting 100 meters or 50 meters back and forth. 2. Usually jump rope more, and jump hundreds or thousands of times a day in sections. This can not only reduce fat, but also Increase leg muscles and enhance motility. 3. If you train step by step, you will definitely succeed. Believe in yourself, and you will get surprising rewards if you work hard!!! The key to practice is to train the leg muscles ( The explosive power of thighs, calves) and calves... Haha, and one more thing, you squat, put your hands behind your back, and then jump up the stairs, starting with one level and two levels. Then slowly increase it, and wait until you feel good about it. If you are doing well, just jump while standing, with your hands naturally placed... That's okay too... You also need to practice long jump, standing long jump and sprint long jump. These details are the key to determining your jumping ability!! ! If you want to become a jumping master. . (I'll post it casually) /question/133251238.html That one is a better training and I posted it as PS. (Insert 3 videos~!) They didn't copy this one, haha, I'll give you 3 more videos to practice jumping. It’s very comprehensive and much better than the pictures~~right~~ /v_show/id_XNjAxOTEwMA==.html /v_show/id_XMzcxMzU4Njg=.html /v_show/id_XMzcxMzYyMDA==.html The above 3 videos are all training videos for practicing jumping and explosive power. Another useful thing is that when doing it, you can play some European and American songs, something more intense: such as LINKIN PARK, which can stimulate the potential of the whole body. In addition, there is another positive way, such as hinting in your heart, which is to be determined that you can complete it! Lifestyle habits: In addition, daily exercise is very important: skip rope when you have time, run back and forth, touch the basket and so on. Smoking, drinking, and staying up all night are the most taboo in daily life, which is very harmful to the body. In addition, injuries are also a big obstacle! Diet: Muscles will grow during training, eat more protein foods; insist on consuming milk, eggs, and beans every day. Remember to eat more vegetables, it’s important! Perseverance: The last thing I want to say is persistence. Remember not to fish for three days and dry the net for two days. No matter how good the training is, failure to persist means no effort. Let’s take half a year as a unit.

Stick to all the above precautions for half a year and see how your bounce changes! The last point: study hard, live seriously, cherish time, and love the people around you! ! !