50 m training method _ Yunmeng Chak

���ࣺ��֪medical malpractice lawyers new yorkauto accident attorney ʶ50M���ڶ��ܵ�һ�֣�����Ͷ��ܵ�֪ʶ��ѵ������ת��һƪ���£�ϣ���ܶ�ͬѧ��������� 1 preface the dash is a no-oxygen supply mode-speed power projects, strong explosive strength, higher absolute speed and stamina, good coordination and sensitivity, reasonable race technology, as well as strong mental abilities are prerequisites for Sprint, as a result, understanding the features of the Sprint, hold the Sprint inherent law of special training, explore Sprint special training methods and techniques to increase the level of Sprint coaches important ways. In light of the above, the authors use interdisciplinary theoretical knowledge, combined with its many years of participating in the practice of perceptual Sprint, Sprint training theoretical and practical level, explore the major Sprint special training content, as well as targeted training methods and tools aimed at providing training in practical basis of coaches. 2 in technology-centric full body training the human body is an organic unity, various organ systems is closely linked to each other, interact, to improve the preforms, must comprehensively improve and increase the level of physical training for athletes. Purposeful, proportionally full body training, take a wide variety of body training method and practice means, not only to compensate for the lack of some specific training, but also conducive to the full development of the athlete's body, mind, improve motor skills, skills, and health level, thus contributing to the creation of superior athletes athletic achievements and the future of sustainable development and lay a good foundation. Again, full body training must integrate closely with Sprint special needs, particularly for a technology-centric full body training, physical training coaches in all ways and means of the design, adoption, must conform with the nearest Sprint technique of time and space characters, otherwise, would be counterproductive, time-consuming and frustrating, not reach the ideal training effects. 3 improve the ability of the step, step frequency step size and frequency is the core of modern technology, Sprint is also constituted the main factors of speed, but also athletes technical characteristics, physical fitness level, body shape of neural type and embodies the characteristics, etc. To increase the running speed, pace and the frequency is the key. If both improve is the ideal, but in practice in order to do so very difficult. Thus, in practice, Sprint training must be based on the players ' features, targeted development step size or frequency. For example, when I entered the University of physical education, age is 20 years old, from an objective point of view has lost the most development step frequency machine better period (from movement quality development sensitive period, 11-year-old ~ 13 years of age is the development of the frequency of best period), and therefore, in the development steps and step frequency 2 elements, insisting on maintaining appropriate step frequency, focused development step. As guideline for clear, the main direction of reasonable, training methods and training means right, so I 100 results also from the 11.4S improve pupil enters into 11.88S. From the run of technical principles of the size of the step-size capacity is mainly determined by the run time of the power, after the push-back step angle, swing, swing speed, and hip flexibility, etc. To this end, the training, we combine the technical features of the Sprint to focus on the development of thigh extensor muscle, muscle strength and flexibility of the hip. In training means choice, we use the weight-bearing replacement leg to jump, negative significant step, running, weight-weight-bearing jump height, run level, substantial step (requires free leg positive pressure and lower leg by the former down to the ground after positive), frog hop, hop, exercise, running at the back step. At the same time, we also take high lift leg race, La rubber high lift leg runs the "wheel", training means shoufu jump, improve oscillations, speed up, swing speed, and take other training methods and training tools to enhance the flexibility and hip muscles stretch training, thereby enhancing the step size. For the frequency of training, we focus on improving the rapid contraction of the muscles, to increase the speed of the excitement of the nervous system and process flexibility training, improve muscle strength and muscle quickly narrowing of relaxation. Increase muscle strength rapidly shrinking training means employed are: (1) high-speed, large swinging legs and swing exercises require rapid swing in reasonable folding technology, the swing leg size legs folded more tight RADIUS smaller, faster swing speed. (2) accelerate the speed of the exercise of the foot, asking as much as possible to shorten the time jump. (3) fast swing arm and leg exercises, requirements put legs, arm motor coordination. Practice shows that the increased frequency of training guidelines and training methods are very effective. 4 development of absolute speed absolute speed refers to the sprinters highest speed. The pros and cons of absolute speed, not agreed to the athletes of the central nervous system flexibility, muscle contraction strength of fast, action-rate, and other factors, but also depends on the player's mastery of the effectiveness of the technology race and economics. Thus, in the development of absolute speed, must pay attention to step and the best combination of frequency, and run technique of every link the rhythm of time and space. In training methods and training arrangements, can be used: (1) 20 ~ 40m self-propelled run practice; (2) 4x25--50m relay, acceleration run after run practice; (3) downhill run practice; (4) the railway running exercises; (5) a variety of short paragraphs speed run exercises, etc. 5 development speed endurance and strength speed endurance athletes maintain means high speed race, Sprint project is typical of anaerobic metabolism sports, its speed endurance is a no-oxygen supply to the Foundation, and the development of aerobic endurance, so on the basis of the anaerobic endurance training, there should be a certain percentage of aerobic endurance training, an athlete's heart volume increase, the increase in output per stroke, and thus to anaerobic endurance training. Generally you can use the following methods: (1) theComplex running; (2) combination ran; (3)-speed run; (4) rhythm run; (6) cross-country race; core strength is the speed. Because the human body all movement is dominated by the nervous system and muscles (contraction and relaxation), therefore, the size of muscular strength, not only for sports performance plays a key leadership role, but also directly affect the other campaign development and improvement of the quality, or even all sports ability of motive power. In view of this, in the Sprint, strength training as an important core content to attention and conduct. The strength training methods and means a lot, unable to articulate them one by one, in short, you should note the following guidelines: (1) training must be comprehensive, systematic attention to selecting the right correct practice methods and means, not only to make large muscle groups and major muscle group received training, but also pay attention to small muscle groups and distal muscles of collaborative development. Otherwise, not only to improve sports performance, but also easy to cause the injury. (2) combined with specific, targeted at on the basis of comprehensive development, according to the characteristics of special training, targeted development of special neekansas personal injury attorney ds of power quality. Sprinters should focus on fast strength, relative strength and the strength of the outbreak. Also, to contribute to the power level as soon as possible, the effective transfer to the Sprint specific performance. 6 master race relaxation skills to do run very relaxing natural rhythm, is Sprint training difficulties because the muscles tense and relax by the excitement and the flexibility of the process. Exercise Physiology revealed: muscle contraction strength and muscle glycogen in catalytic enzyme decomposition releases under the effect of high energy phosphate key, but these high-energy substances in athletes, especially in the muscle of a certain amount you can through improved nutrition and scientific training to improve its content, the sprinters in violent activities owing to a large number of "oxygen debt" will appear temporarily energy supply shortage, if athletes are nervous about the energy consumption in wasted effort, reduce muscle efficiency, impact speed. Players can run good relax nature, can reduce the futility of consumption, to do more effective power, thereby enhancing the effectiveness and efficiency of the run. In training, improve players ' skills, relaxation run depends mainly on and development players perception development level, the main training methods are: (1) increase the sense of time, with different speed and distance of intermittent running; (2) improve the rhythm, the coach of different signals or flags of rhythm run; (3) improve the strength, different distance running and jogging, different distance uphill downhill run and run, run repeatedly; (4) improve the speed, with different speed and distance variable speed run, etc. 7 enhance mental training and improve the State of mind, good will and athletes to create outstanding results for moral support. Some athletes while ordinary training is good, but it won't be hard, pre-race and race is tight, eat sleep life of damage, excessive consumption of energy, the game is overheard, uncontrollable, skills disorders, decline, post-match thoughts fluctuations. Specific conditions for players in training to achieve strict requirements, set out from real life, such as changing environmental conditions, create training, exert pressure on the training of athletes of willpower, and self control. Thus in a variety of changes in conditions, can calm and resourcefulness of interference, to function properly, a good result. 8 closing in short, through years of Sprint training and system theory of professional learning I deeply feel that effective development athletes of dash, it is necessary to strengthen technology-center of comprehensive physical training, but also to highlight specialized skills training, in particular the rapid strength and speed capability of the hard work, training, and run the rational technology. For special training methods and training means choice, the key is whether, as a result of material application varies from person to person. And, according to Sprint Project technical characteristics of the awareness and understanding of the players ' personalities, selection and design of some modern Sprint training methods and tools for athletes targeted training, so that the concept of Sprint training, guidelines and specific actions have a comprehensive update and ultimately achieve enhanced preforms.