Training method of 4 * 100 meter relay race

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:

High-speed and large-scale swinging legs swing back and forth, which requires reasonable folding technology in fast swing. The tighter the leg, the smaller the radius and the faster the swing speed.

Speeding up the practice of landing on the sole of the foot requires shortening the flight time as much as possible.

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 methods:

(1) Running practice during 20-40m.

(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.

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 the order or listening to the signal (password, 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 seconds;

6. Short-step running and half-height leg lifting running are the fastest, with a distance of 30-40 meters;

7. Run back quickly, with a distance of 50 ~ 100m (timing and step counting);

8. Fast stride running with a distance of 50 ~ 100m (chronometer);

9. Run fast on one leg, with a distance of 30-60m (timing and step counting).

10. Start from an upright position, gradually lean forward, 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.

There are two kinds of relays, pull-up and push-down. I feel that the pick-up style is used more now, but it depends on people. Use whichever is comfortable ~ I feel that the relay should be fast, except for speed. .4x100 mainly focuses on right and left hands. If the 1 th classmate holds a stick in his left hand, he should have run when he ran to hand in a stick with another classmate.