400 meters long-distance running and long jump

1. Regarding the long jump 1, the run-up technique is improved by increasing the absolute speed 1. 1. Improving the horizontal speed of absolute speed athletes is the basis for achieving long jump results, and speed has become the mainstream and core factor of technical development. Therefore, in speed training, we should first give full play to our maximum speed training and control ability. We should adopt various means to develop speed quality, not only strive to improve the action frequency, but also pay attention to increasing the step size to create conditions for improving the run-up speed. The main methods of speed training are as follows: (1) Using fast leg lifting and reverse pedaling, striding and fast multi-level jumping exercises, the pace frequency and stride can be developed simultaneously. (2)50~60m squat and standing start (start). (3) Inter-step running (you can run this distance with the fastest pace frequency or maximum pace, or you can run it with the fastest speed). (4) Practice running on an inclined runway (from horizontal running to uphill running or from downhill running to horizontal running). (5) Running with the wind, dragging, chasing, picking up or listening to the rhythm of sound signals. (6) Strengthen the flexibility and range of motion of each joint of the leg, and enhance the strength of each muscle group of the leg. Pay attention to the strength training of ankle and thigh muscles, improve the back pedal strength and maintain a stable stride. (7) Strengthen the training of waist abdominal muscles, back muscles and iliopsoas muscles, so that the flexibility and strength of upper limbs, waist and buttocks can develop in harmony. 1.2. The premise of improving the run-up technique is that athletes should have good run-up technique, so in training, athletes must be strictly required to swing their arms, swing their legs and pose during running-in, so as to keep the correct run-up technique in different intensity exercises. However, the run-up technique in long jump is different from sprint after all, and a notable feature is that the run-up must have a fixed number of steps and steps. To make it conform to the characteristics that the run-up gradually accelerates to the maximum controllable speed during take-off, which requires athletes to keep a fixed number of steps and steps within the set run-up distance. The common methods in training are: (1) repeated practice of accelerating running, stepping running and running a fixed distance between steps until the athletes form a dynamic stereotype. (2) Run-up exercises are conducted on ordinary runways. Measure the distance of the whole run-up and practice repeatedly according to the requirements of the run-up. Because there is no restriction on the springboard, it is easy to make the runner's run-up close to the flat run, thus exerting the maximum horizontal speed. (3) Use the marks on the run-up runway to practice the whole run-up and take-off. Measure the distance of the whole run-up. The athlete runs several times repeatedly, and then makes a mark between every two steps. The athlete practices the whole run-up and take-off repeatedly. This kind of exercise is helpful to overcome the problem that the last steps of athletes' run-up are slowed down due to take-off, and accelerate the connection between run-up and take-off, so as to give full play to the maximum horizontal speed. (4) Mark the run-up lane in the last six steps and carry out the whole run-up exercise. Measure the distance of the whole run-up, and then mark between every two of the last six steps of the run-up. Athletes practice the whole run-up repeatedly. Because the mark is placed between the last six steps of the run-up, the athlete must follow a certain rhythm in the last six steps of the run-up, which is helpful to make the last six steps of the run-up close to the flat run, thus exerting the maximum horizontal speed. (5) Mark the last six steps of the run-up lane and carry out the whole run-up and take-off exercise. Measure the distance of the whole run-up, and then mark between every two of the last six steps of the run-up. Repeated practice of the whole run-up and take-off is also helpful to overcome the problem that athletes slow down the last steps of run-up because of take-off, and speed up the connection between run-up and take-off, thus maintaining and exerting the maximum horizontal speed. (6) Carry out the whole run-up and take-off exercise in the run-up lane. According to the requirements of long jump run-up, the whole run-up and take-off exercises are carried out. Athletes are required to run up quickly without considering the take-off, especially in the last few steps of the run-up, and actively accelerate to obtain the maximum horizontal speed. 2. In the long jump training, it must be emphasized that the run-up rhythm of 2. 1 is very important to cultivate and improve the athletes' sense of rhythm. To improve the sense of rhythm, we must do it: (1) The run-up must start from the same position and at the same speed, and this rhythm should not be changed under any circumstances. (2) Hurdling training can improve athletes' sense of rhythm, stride length and stride frequency. (3) Often practice accelerated running, relaxed running and inertia running, so that athletes can experience the rhythm of exertion and feel the exertion of maintaining the inherent stride and pace frequency in a relaxed state. (4) When athletes practice run-up, they should take several steps from top to bottom, which is beneficial to improve their sense of rhythm and control. 2.2. The last six steps of the run-up are the most important stage of the whole run-up. The run-up rhythm and movements of the last six steps directly affect the accuracy of the pedal, the speed of take-off and the rationality of take-off, so the coach should do: (1) In order to ensure the accuracy of the pedal and the speed of take-off, the last step of the run-up should be controlled within the penultimate step. (2) Athletes are required to maintain correct body posture from the start to the penultimate step, and the body is vertical to the ground in the penultimate step. (3) The coach can issue a password to adjust while controlling the distance of each step. This method can stimulate the cerebral cortex center to produce superior excitement through external conditions, and often practice repeatedly, so as to further strengthen the conditioned reflex of the nervous system that used to dominate muscle work and form a dynamic stereotype, thus improving the pace of run-up and improving the accuracy of pedals. 3. Stable psychological factors are an important guarantee to obtain the accuracy of run-up. Second, about 400 meters, 400 meters belongs to sprint. 400-meter running is the longest and most difficult event in short distance running. In order to achieve excellent results in this event, athletes should not only have a high level of physical training and good will quality, but also have excellent speed, speed endurance and strength endurance, as well as excellent running skills and reasonable physical distribution. In the 400-meter race, different human working abilities such as speed, speed endurance and aerobic capacity are closely related to the types of energy metabolism. According to the output power of energy substances, the order is glycolysis, phosphorus source and aerobic oxidation. Therefore, the guiding ideology of 400-meter running training should be: speed as the basis, speed endurance as the core, aerobic capacity as the guarantee, strength endurance as the key, rational distribution of running speed throughout the whole process, all-round development, each with its own emphasis. At the same time, improve the energy efficiency by improving the technology and rhythm, and finally achieve the purpose of extending the distance of high-speed running and improving the 400-meter special performance. Therefore, in training, we should not only improve the speed ability of athletes, but also improve the endurance level. After long-term training and research, I found that this kind of training can quickly improve the athletes' 400-meter performance. 1. To develop athletes' speed ability, the repetitive training method or interval training method is often adopted, that is, the ultimate strength or sub-ultimate strength (95% ~ 100% strength) with exercise time less than10 second (20 ~ 80m). The interval time is relatively loose, and the next (group) exercise should be carried out when the athletes basically recover, with the emphasis on exercise intensity. (1) Run in 8× 30m× 3 ~ 4 groups intermittently (the interval between exercises is 2 ~ 3 minutes, and the interval between groups is 8 ~ 10 minute). (2) Run 3× 80m× 2 ~ 3 groups repeatedly (the interval between exercises is 3 ~ 4 minutes, and the interval between groups is 8 ~ 10 minute); (3) Run 4× 60m× 3 ~ 4 groups intermittently (practice interval is 2 ~ 3 minutes, group interval is 8 ~ 10 minutes); The research shows that the recovery rate of CP recombination is about 30 seconds (50%), 1 minute (75%), 90 seconds (87%) and 3 minutes (98%), so the total training amount of each group can be controlled at 100 ~ 250 meters, and the total training amount of each class can be controlled at 500. 2. In order to develop students' speed endurance, intermittent training method or repeated training method is often adopted, in which the exercise time is 1 1 ~ 80 seconds (80 ~ 600 meters) and the ultimate intensity is (90% ~ 100% intensity). The interval time should be controlled and the next (group) exercise should be carried out when the athletes have not fully recovered. (1) Run at intervals of 4× 100m× 2 ~ 4 groups (practice at intervals of 1 minute, every 6 ~ 8 minutes); (2)4×( 150 run +50m walk) × 2 ~ 4 groups (intermittent 8 ~ 10 minute); (3) 3× (200m running+200m walking )× 3 ~ 5 groups (group interval12 ~15min); (4) 3× 300m running × 3 ~ 5 groups (practice interval is 3 minutes, group interval is 15 ~ 20 minutes); (5) Run 2× 500 m× 2 ~ 3 groups (the interval between exercises is 5 minutes, and the interval between groups is 20 ~ 30 minutes). 3. The continuous development of athletes' basic physical endurance Although the output power of aerobic metabolism is the smallest, accounting for only 5% of the energy supply in the 400-meter race, it is the basis for athletes to bear the exercise load and ensure their health. Therefore, the training process should be coordinated and developed in proportion. Continuous training and cyclic training are commonly used. (1) Run intermittently for 4 ~ 6× 800 ~ 1000m (the interval of practice is 4 ~ 5 minutes); (2) Cross-country running for 4 ~ 6 kilometers; (3) Cyclic exercises (general physical training, auxiliary physical training, etc.). ); (4) ball games. 4. The strength training of strength endurance sprint should be continuously developed and arranged according to the muscle exertion characteristics of sprint. Main exercises for strength training: (1) negative (lifting) weight training. (2) resistance exercise. (3) jumping practice. Improve the maximum strength of muscles, mainly through weight-bearing exercises and resistance exercises. It is generally achieved by increasing the load. When practicing, start from 70-80% of the maximum load, gradually increase to 100% of the weight, and complete 5-7 groups, 4-5 times for each group. To improve explosive power, we mainly use weight-bearing exercises, resistance exercises and jumping exercises. The amount of practice is about 60-75% of the maximum load, and the movement speed is fast. 5-7 groups are completed, each group is about 10 times. When using jumping exercises, choose fast jumping exercises with or without load at a distance of 60- 100 meters. To develop strength endurance, you can use exercises with light negative weight and long jumping distance. The amount of exercise is about 40-50% of the maximum load, and the required intensity is low, and the number of repetitions is more than 10-20 times. Jumping practice with or without load can be carried out at the distance of100-200m. In the training of psychological stability, we should use encouraging words more. Reasonable and timely praise can promote students' enthusiasm for practice and improve athletes' self-confidence in overcoming difficulties. For example, in practice, use some encouraging words: "Don't be afraid to try again, you will succeed, your movements are good, keep working hard" and so on. Supplement: Different standing long jump movements have different results. So how do you jump further without changing your physical fitness? After repeated teaching practice and exploration, some techniques and methods have been improved and good results have been achieved. Its practice is as follows: First, the two-legged standing method is often ignored. Physical education textbooks have different opinions on this issue: some are "differential of legs"; Some require "feet and shoulders width". As for what posture to stand in, there is no specific provision in the textbook, so most physical education teachers adopt the "figure-eight" posture method. In teaching practice, I feel that the scale of the former is difficult to master, while the latter is clear, but bigger. My practice is: first, stand with your feet in a positive posture, then take your front toes as the support point, follow your feet and separate them to the sides until your legs are horizontal. In this way, the toes are forward, consistent with the direction of movement, and the legs are basically vertical, and no included angle is generated, which is beneficial to the movement of the knee joint and ankle joint. And students dare to master it easily. Second, the coordination between the swing of the two arms and breathing is very important. When teaching, relax your arms, slowly swing to your head from bottom to top, then inhale easily, and then exhale from top to bottom to both sides and rear. When you want to take off, your arms are quickly placed on your head from bottom to top. Now you take a quick deep breath and follow the hem to the back of both sides. Move as fast, but at this time you are not exhaling, but holding your breath. This can provide the maximum energy for the muscles before taking off, and enhance the instantaneous explosive force of the muscles when taking off. Third, the body center of gravity moves forward. In teaching, my practice is: before jumping, with the arms swinging from top to bottom to both sides, the upper body leans forward, then the arms are bent into a semi-squat posture, the heel is raised, the ground is grasped with the forefoot, the body balance is controlled, and the center of gravity moves forward. Although the center of gravity moves forward slightly, it is very important. In this way, when you take off, you don't have to expend your strength to move your center of gravity forward, creating conditions for your body to soar forward and upward. Fourth, the pedal swing is the key to the pedal swing effect during take-off and an important factor to determine the body distance. In teaching, I won't simply swing my arm back and forth as in the textbook. Because that pendulum only acts on the two arms, but it can't drive the whole body. To this end, I use two arms to swing when I take off in the high jump, but the direction is not just upward, but forward and upward. During take-off, both feet push the ground quickly with the forefoot, and at the same time, both arms swing forward and upward from both sides of the back, making the body leap forward and upward. Attention! ! ! Here are my tips to make you jump far, but don't sit still after landing. When landing, extend your calves as far as possible! Feet follow the ground, bend your knees, and push your knees forward hard at the same time, you will feel the feeling of kneeling forward, and quickly transition to the forefoot, and the upper body leans forward. First, jump closer and experience the action. Jump hard after proficiency! Wish you success! Standing long jump mainly needs leg explosive power and waist and abdomen strength, as well as whole body coordination, and of course the technical action itself. It takes three months to get results, mainly practicing motor skills and strength exercises, paying attention to thigh muscles and waist and abdomen muscles. The key point of action technique is the coordination between the take-off time and the height of the center of gravity, which mainly depends on your height, weight and leg strength. The measure of judgment is your subjective feeling. When landing, push your legs forward and your arms backward to keep your balance. When practicing thigh muscles, you can use barbells, deep jumps, weight-bearing squats, etc. Sit-ups, hanging legs and other methods can be used for waist and abdomen strength exercises. Follow-up: Is leapfrog useful? Answer: Frog jumping will increase the explosive power of your legs, and at the same time make your waist and abdomen strength rise rapidly! Just keep training! Your quality will rise rapidly and show obvious performance! Frog jumping can also increase jumping ability! But if you are young, don't do high-intensity exercise, which will affect your physical development and your health. Low-intensity exercise contributes to good health and promotes physical development. If a girl wants to keep a good figure, it's best not to practice leapfrog, which will get thicker and thicker! Follow-up: I'm a boy, and I usually answer several times a day: frog leaping exercises a group 15-20 times. Each exercise is 15-20 groups. Each group is intermittent for 60-90 seconds. There should be relaxation activities after you finish.