1. How to train the speed training of sprint
Sprint requires speed training, first of all, preparatory activities, various stretching activities, coordination exercises, sprint or elastic running. Speed training, 30 meters, 60 meters, 80 meters, 100 meters, 150 meters, can be carried out in addition to the special activities of running: hanging leg lifts or sit ups are conducive to improving fast strength and medium strength.
2. How to train endurance training of sprint
Endurance is also very important for sprinting. First of all, we should do preparatory activities. We should jog for half an hour every day. During this period, we should not stop. We should pay attention to uniform breathing and pace, stabilize the speed, keep the center of gravity slightly forward when running, so that we can run more loosely all the time. Then we should exercise upper limb strength and step jump. Finally, we should use rubber bands to carry out resistance training.
3. How to train the speed endurance of sprint
Cross country running or ball games, various stretching activities and coordination exercises, then sandbag leg swinging, 100m and 200m interval running or combination running with different running distances, and finally upper limb strength exercises such as bench press or snatch.
4. How to train sprinting
Action Essentials: the upper body is straight or slightly forward, and the arms swing naturally. Swing the leg forward and upward, twist the trunk, and drive the thigh forward fully by the side hip. While swinging the leg, the other leg should press down actively, the forefoot should land on the ground, and then the knee and ankle joints should buffer, and quickly turn to the back pedal. When stepping back, swing the legs and send the hips first, and stretch the knees and ankles later. The center of gravity in the flying stage should be forward, relaxed when flying, and the alternating frequency of the two legs should be fast.
5. How to train the folding leg of sprint
Action Essentials: the upper body is straight or slightly forward, and the arms swing back and forth. Lift the thighs and lower legs forward and upward immediately after the back pedaling, relax the knee joints, fully fold the big and small legs, and swing forward while folding. While the swinging leg is folded and swung forward, the thigh of the other leg is pressed down actively, the forefoot touches the ground, and the knee joint is cushioned.
6. How to train the calf after Sprint
Action Essentials: the upper body is straight or slightly forward, and the arms swing back and forth naturally. The forefoot lands on the ground. When it is off the ground, the forefoot pushes the ground hard. After it is off the ground, the lower leg kicks back and folds the thigh. The knee joint is relaxed and the heel is close to the hip.
Relaxation after Sprint Training
1. Calf stretch
Method: separate the two arms and press them on the wall. The two legs are separated, one in front and the other in the back. Bend the front legs, straighten the back legs, and extend both feet straight forward. Put your heels on the ground. Feel the calf muscles stretch and keep it for 15-30 seconds. Change your legs.
2. Ligament stretch
The hamstring muscle, that is, the hamstring muscle, extends from the pelvis to the calf behind the thigh, which is easy to be injured, so it is also very important to stretch the muscle after the leg.
Practice: cross your legs and keep your feet close together. Bend down and straighten your knees. Try to touch your feet with your hands or stick your body to your legs. Hold for 15-30 seconds. Change your legs.
3. Hip flexor stretch
During running, part of the strength of leg lifting comes from the strength of hip flexors, so this part of muscles also needs to be stretched well after running.
How to do it: separate your legs, one front and one back. Point your feet forward and keep your body upright. Press your thighs with your hands and move your hips forward until you feel a stretch in front of your hips and above your thighs. Hold for 15-30 seconds. Change your legs.
Supplementary nutrition after Sprint Training
1. Dark chocolate
Due to high-intensity or long-term endurance training, the body will produce free radicals, which is not conducive to the operation of the body. In order to effectively eliminate harmful free radicals, besides proper rest, it is also not important to take proper antioxidants. Dark chocolate is rich in antioxidants.
Snapper fillet and shark meat: in fact, there are many kinds of low-fat fish, which are the easiest and most convenient to cook.
Flower sticks, prawns, sea ginseng and jellyfish skin: simply blanch them and dip them in mustard sauce to make them delicious.
Clams, oysters and snails: almost all of these little creatures with shells are high in nutrition and low in calories.
Within 30 minutes after running, you need to eat healthy starch and protein foods (the content should be about 10g). You can choose from low-fat chocolate milk, one and a half cups of jelly, one cup of skimmed milk, etc.
Sugar free soya bean milk / black soya bean milk: it’s best to beat it at home by yourself, just use a conditioning machine with strong horsepower.
Tofu: boiled at most, not fried or fried.
Edamame beans: those sold in the market with beans and greasy taste are not good. It is recommended to buy a package of edamame seeds to boil in water and dip them in Hefeng sauce.