How to improve the 1-meter running performance quickly?

how to quickly improve the performance of 1m running?

Variable-speed running and interval running are the main means of 8-meter training for physical education candidates.

8-meter running is a typical project of aerobic and anaerobic running. The requirements for aerobic energy supply and anaerobic energy supply are very high. Therefore, training should not only improve the function of heart and circulatory system, but also enhance the ability of aerobic energy supply; It is also necessary to improve muscle working ability and enhance the ability of anaerobic energy supply.

The physiological effect of variable speed running is firstly to increase the heart capacity and improve the ability of the heart to pump blood to the circulatory system during running, so as to provide blood to the working muscles better and improve the aerobic metabolism ability, that is, to improve the endurance.

The physiological effect of intermittent running is to cause "excessive acidification" of blood in muscles. In order to eliminate the influence of "excessive acidification" on muscle working ability, it is required to have a large amount of alkali reserves in blood to play a neutralizing role. Athletes have the ability to better resist "excessive acidification" and insufficient oxygen supply for a long time, so they improve their anaerobic energy supply ability, that is, their speed endurance.

Running at a constant speed (or running at a fixed time) also has the same physiological effect as running at a variable speed. If it is often used, it will affect the biochemical changes of muscle contraction, increase the glycogen in muscle, and improve the ability of aerobic decomposition to generate energy for muscle contraction. On the contrary, the anaerobic decomposition ability needed to play speed will be relatively weakened because of lack of exercise, which will affect the speed and further affect other special achievements, so it is not suitable for the 8-meter training of physical education candidates.

The 8-meter training for physical education candidates mostly adopts variable speed running training in the first stage; In the second stage, variable speed running and interval running training are adopted alternately; In the third stage, interval running training is mostly used.

second, in the weekly training plan, the reasonable arrangement of 8-meter training

The weekly training plan is formulated according to the tasks, contents and requirements stipulated in the stage training plan. When making a weekly training plan, we should accurately grasp the training situation of students, carefully consider the exercise load of training according to the existing training level of students, and take into account all special trainings. The 8-meter training arrangement in the weekly training plan: in the first and second stages, it should generally be twice a week, and in the third stage, it should not be less than once a week, and the training interval should not be less than two days; It must be separated from strength quality training (especially barbell weight-bearing training), and it is usually arranged one or two days before high-intensity strength quality training, or on weekends, through Sunday adjustment, in order to achieve excessive recovery.

Third, the amount and intensity of exercise in a training class

Physical education candidates will train 8 meters. In the first stage, the exercise load will be gradually increased. In the second stage, the exercise load will be increased at the same time. In the third stage, the intensity will be increased without increasing the exercise amount (or reducing the exercise amount appropriately). The following is the class plan of the exercise amount and intensity of the 8m training in the second stage:

1. The exercise amount and intensity of variable speed running < P > The running amount of each training class is about four times of the special distance of 8m. For example, if 15m and 2m sprints are adopted, 1m jogging is used as an adjustment, and the training amount is: 12-14 sprints, 15m+1m jogging; Or run 1 ~ 12, run 2 meters+jog 1 meters. The intensity of the fast running section is not less than 7%, and the time of the jogging section is not more than three times that of the fast running section.

2. Exercise amount and intensity arrangement of interval running

The running amount of each training class is about 3 times of the special distance of 8 meters. If interval running of 2 meters, 3 meters and 4 meters is adopted, the training amount is: 1 ~ 12 2m runs; Or 6 to 8 3-meter runs; Or five or six 4-meter races. The intensity of running is not lower than 8% of your highest speed. If the intensity of running is below 7%, there is not enough * * * for human body, which is of little significance to improving performance.

First, the method

This training method is relatively simple, which appeared in the early 2th century, and basically depends on the athletes' own talents. Athletes mainly practice themselves, and the amount and intensity are very small. Its characteristics are that the distance and time of training far exceed the distance and time of competition, and the speed is constant, and the location is generally in the wild.

1. Improvement of methods: After the 192s, people improved this training method, mainly by combining speed training with endurance training, which increased the amount and intensity of running, and divided the training period of the whole year. There are obvious differences in training methods in each training stage. The training in the preparatory stage has a certain amount and intensity; During the competition, the content of speed training has been greatly increased. The training method of "running close to or reaching the distance of the race" began at this time. This training method is mainly represented by Finns. After 193s, the middle and long distance running circles in the United States, Britain and Finland, represented by American educator Mi Heifei, used track and field training, mainly some speed training, on the basis of long-term uniform training in the suburbs.

2. Theoretical basis: Keeping the heart rate at 14-16 beats/min during non-stop running with training time longer than 3 minutes has obvious effect on developing heart function and improving aerobic capacity of athletes.

3. Achievements: Finnish athlete Pa nurmi won four gold medals in the middle and long-distance race in the 8th Olympic Games in 1924, and broke the world records of five events 13 times in the following 1 years. Also benefiting from this training method is American athlete Beetzen Lun, who set a world record of 1,5 meters in 1934 with a time of 3 minutes 48.8 seconds.

This training method was invented by Swedish coach Gustav Hemel for middle and long distance running. "Tolek" means "speed game" in Swedish. Its training method mainly uses natural environment such as fields, Woods and sand to practice walking, jogging and running fast. Athletes can decide the time and distance of acceleration and relaxation according to their own feelings. This kind of training is characterized by the use of natural environment conditions and games to make athletes' psychology more relaxed, which is very good. The training distance is generally 1-2 kilometers. The acceleration distance is generally 6-2 meters.

1. Theoretical basis: The "Tolek" training method controls the athlete's heart rate between 13 and 18 beats/min by changing the speed in the field, which not only develops the athlete's aerobic capacity, but also develops the athlete's anaerobic capacity. At the same time, it has played a good regulatory role in athletes' psychology.

2. Achievements: Under the training of "Fa Tolek" method, Swedish athletes Haig and Anderson created the myth of unbeaten for 2 years.

(3) Interval Training Method

This method was created by German coach Bo Gerschler and physiologist Leindl in the 194s. Intermittent training is a training method that strictly stipulates the interval time of repeated exercises, so that the body is in an incomplete recovery state and exercises repeatedly. Interval training is divided into three types: high-intensity interval training, intensive interval training (type A and B) and developmental interval training. The high-intensity interval training time is less than 4 seconds, and the heart rate is restored from 19 beats/min to 12-14 beats/min, with high intensity and insufficient interval. The intensive interval training takes less than 4-9 seconds, and the heart rate recovers from 18 beats/min to 12-14 beats/min, with high intensity and insufficient interval; The training time of type B is less than 9-18 seconds, and the heart rate recovers from 17 beats/min to 12-14 beats/min, with high intensity and insufficient interval. Developmental interval training lasted more than 5 minutes, and the heart rate recovered from 16 beats/min to 12 beats/min, with moderate intensity and insufficient interval. Intermittent modes are walking and jogging.

1. Theoretical basis: The athlete's heart function can be obviously enhanced through the strict intermittent process; By adjusting the intensity of exercise load, the various functions of the body can be adapted to the relevant sports projects; Through different types of intermittent training, the functional ability of glycolytic metabolism or the functional ability of mixed metabolism of phosphate and glycolysis or the functional ability of mixed metabolism of glycolysis and aerobic metabolism can be effectively developed and improved; By strictly controlling the interval time, it is beneficial for athletes to stabilize and consolidate their technical movements in fierce confrontation and complex and difficult competition environment; Through the * * * of higher load heart rate, the body's ability to resist lactic acid can be improved, so as to ensure that athletes have the ability to continue exercising while maintaining high intensity.

2. Achievements: Through the application of interval training, German athletes broke the world record three times in 194s-195s.

(4) Repeated training method

In training, several fixed paragraphs are repeated many times, which can be shorter, equal to or slightly longer than the competition paragraphs, and the rest interval is longer, and the heart rate is restored to 11-1 beats/minute to continue training. The core of repetitive training method is five major structures (paragraph length, running speed, repetition times, interval time and rest mode) and three types, namely, short-time repetitive training method (the time is less than 3 seconds, the intensity is the highest, the interval time is relatively sufficient, and the intermittent walking or sitting method) and medium-time repetitive training method (the time is 3 seconds-2 minutes, the intensity is the second highest, the interval time is relatively sufficient, and the intermittent walking or sitting method).

1. theoretical basis: through repeated training, athletes' aerobic capacity can be obviously enhanced, resulting in adaptive changes that match the relevant sports events; Through different types of repeated training, it is beneficial for athletes to stably play technical movements and improve their sports performance in fierce confrontation and complex and difficult competition environment.

2. Achievements: The typical representative of successful repeated training is Belgian athlete Luo Mogens, who broke the world record of 8 meters, 1 minute, 45.7 seconds, which was held for 16 years in 1955.

(5) Marathon training method

In the 196s, Lydia de of New Zealand advocated the theory of "kilometers create champions" and created marathon training method. Using this method, two Olympic champions have been trained and five world records have been created. Thus, the world middle and long distance running can be divided into two training systems: the training method of uniform speed and arbitrary speed change in natural environment and the intermittent training method on the runway.

(6) Plateau Training Method

Inspired by the 1968 Mexico Olympic Games, the middle and long distance running created an intensive training method-plateau training method, which

promoted the further development of the world's middle and long distance running level.

2. Requirements

(1) Preparation period: Training focuses on developing athletes' overall physical fitness and general special ability. The methods are mainly uninterrupted long-distance running training and "Tolek" training, combined with speed and general strength exercises, to develop athletes' aerobic level and improve their running ability.

(2) Competition period: Focus on developing athletes' competitive ability and ensuring athletes to achieve excellent sports results in the competition. Methods Intermittent training and repeated training can be selected, and the running amount and intensity of athletes can be controlled through heart rate to gradually form a competitive state and maintain the best competitive state until the competition.

(3) recovery period: jogging, "Tolek" running with game features, ball games, and medical and psychological measures are used for physical recovery and mental fatigue elimination.

Third, application

(1) The training of anaerobic energy supply system in phosphagen is mainly based on 6-1 seconds of explosive power practice, and the practice adopts repeated running of 3-6 meters

and running between marches, jumping for about 1 seconds, sprint running of 3-5 meters in cross-country and so on. The training of anaerobic glycolysis energy supply system of glycogen adopts interval training method of 1-12 seconds.

(2) Continuous training method is adopted, with moderate intensity running for 4-1 minutes for a long time, anaerobic threshold intensity running for 15-3 minutes, and the heart rate is about 16 beats/minute.

(3) adopting interval training method, short paragraphs have more intervals, and the heart rate is about 15-16 beats/min (2 meters fast /1 meters slow 14-16 times, 4 meters fast /1 meters slow 1-12 times), while long paragraphs have fewer intervals, and the heart rate is 16-17 times/min. Choose a suitable time to exercise, such as afternoon or dusk, because the body temperature is the highest and the body is more active, but you should still pay attention to heatstroke.

Exercise in combination with the time required by the exam, then choose the score you want to take and the time you want to run, calculate the average speed, and then run at this speed to try to finish the race at this speed. You also need to practice the rhythm of breathing.

Don't drink too much water before the exam, or you may have a stomachache while running, which will affect your performance.

Remember to do warm-up exercises before running, so as to speed up the body's blood and improve the excitement, which is conducive to the improvement of performance.

Of course, you can also eat some spinach half an hour before running, because spinach contains a natural stimulant, which helps your body's endurance.

Good tactics are the key to success. Generally, two steps and one call are adopted. This is the so-called second breathing state, three steps and one inhalation. It will surely make it to the top three. The breathing rhythm should match the running rhythm, and you can hold the painful part with your hand.

or follow the running tactics. This way.

Breathing method affects the final sprint during long-distance running.

don't eat chocolate: you should pay attention to the fact that you must relax when running, bend your knees to cushion the transition to the forefoot, students should pay attention to maintaining good sleep and physical strength savings and coordination, put on your coat immediately after the long-distance running, and do a good job in relaxation activities to prevent Superman from running in corners and giving you some training methods to quickly improve your performance-

Running 5 meters every day. Take off your coat when your whole body is hot, which will also affect your performance, coordinate and relax your flying movements, and strive to surpass your opponent in the final sprint stage. In the competition, you should pay attention to the following situations, appropriately increase your swing arm, gradually improve your running speed, and your breathing rhythm will be destroyed.

at the same time, strengthen breathing. This phenomenon is called "pole" and should be finished in 8-1 minutes. This requires that we should continue to run with tenacious will on the basis of correct movements, so as to restore physical strength and muscle strength as soon as possible, digest well, take the lead, and breathe evenly. < P > We can run 2-3 meters in the last 2-3 days. Can be on the shoulder joint on the basis of jogging. When running, keep your head straight, and your feet should be on the ground with the whole foot:

(1) Running and swinging arms can effectively maintain the upper body balance, and you should decide when to follow according to your personal level. On the other hand, it is prone to abdominal pain. The key to eating more Gaotang food three days before the game is to have intensity. You can drink 2ML glucose water with a concentration of 4% 3-4 minutes before the game, and your upper body posture is correct, which will inevitably affect your performance and the pain will disappear.