Training methods for level 2 sprinters
1 After athletes choose
and reach the training level of level 3 sprint athletes, they can enter the training stage for level 2 athletes. This stage of training usually lasts for three years, and teenagers aged 15 to 17 are usually selected for special training. Training about 6 times a week, 1.5 to 2 hours each time.
Two training tasks
1. On the basis of developing general qualities, gradually strengthen the development of sprint-specific qualities.
2. Improve and improve the basic techniques of hurdles, long jump, shot put and other events, and build rich skills and abilities.
3. Carry out special sprint training to improve and enhance the techniques of various parts of sprinting and the technique of full-distance running.
4. Further cultivate the psychological quality with the characteristics of sprint events, and gradually form a good mental state of bravery, tenacity and self-confidence.
5. Learn the basic knowledge of sprint technique teaching and training.
Three training requirements and main training methods, means:
At this stage, you should not use too much full-speed running under regular conditions to develop speed endurance. On the contrary, you can complete running exercises under conditions of increased difficulty (such as step running, slope running, Beach running, grass "fartlek" trail running, etc.). In addition, relay running can be widely used. In addition to regular 4×100 meter relay running training, game-like relay running exercises and 5×100 meter continuous relay running 6-8 times can also be arranged. When practicing running or relay running, you must focus on completing the correct technical movements and mastering the correct techniques.
1. Strength training:
① Use a barbell weighing 40%-60% of your body weight for 6 to 8 times. The movements should be fast to develop the speed and strength of the muscles during contraction.
② Use a small amount of heavier weight-bearing exercises (such as 80% of the body weight) 4 to 5 times to help improve the athlete's muscle strength. In addition, more weight-bearing and non-weight-bearing jumping exercises should be arranged to develop athletes' explosive strength. Jumping exercises can not only improve athletes' fast muscle strength and human body's resistance to resistance, but their movements are very similar to sprinting movements, so they can also directly affect the running stride length and stride frequency structure.
2. Short jump exercises and long jump exercises:
① Short jump exercises require fast and coherent jumping movements
such as standing long jump, standing one-legged long jump, standing three-level to tenth-level long jump, continuous double-leg extension jump and frog jump, continuous single-legged jump Jumping or running, snake-like jumps, jumping over hurdles of different heights, deep jumps, step jumps, swing jumps, continuous high jumps on the spot, jumps with legs touching the chest and split-leg jumps on the spot, etc.
② Long jump exercises require a certain range of movement and rhythm, such as long section jumps (distance 100~200 meters), fast-paced timed step jumps (distance 60~100 meters), long section one-legged jumps (distance 60~ 100 meters), one-leg jump followed by step jump (double single jump, triple single jump, etc.), long stretch elastic jump (distance 300~400 meters).
3 and speed training
mainly use repeated running, sprinting and running in sections within 80 meters. The training intensity is between 90% and 100%. Developing an athlete's speed is an important way to increase displacement speed.
uses reduced conditioning methods for training, such as downwind running, downhill running, fast-paced running using a metronome, and fast high-stepping running for 5 to 10 seconds. In addition, you can also constantly change the environment and do various ball games, etc., which can effectively develop the speed ability of sprinters. In terms of the duration of developing speed exercises, it is required to be based on not causing fatigue. Therefore, speed exercises should be arranged in the first half of the basic part in the training session.
4. Improve and improve the squatting starting technique
The important content of technical teaching in this training stage is to better master the starting technique. It is not necessary to listen to the command to complete the exercise at the beginning, so that the athletes can independently experience the correct action of stepping off the starting block, and then in various Take off under the stimulus of signal. This helps athletes focus more on quick response movements.
5. Competition is one of the training tasks at this stage and should have comprehensive and multiple characteristics. In addition to participating in special events of 60 meters, 100 meters, 200 meters and 400 meters, you can also participate in long jump, hurdles, 150 meters, 300 meters, relay races and quality events.
Reference for tasks and loads at each stage of the four-year training cycle:
Part One Special training stage for second-level athletes Period division:
The full-year training training period (reference) of this training stage is divided as follows, and the characteristic is that the preparation period of training is relatively It is longer and has more time for technical training and special quality training.
Level 2 athletes special training stage period division
first training cycle (a total of 20 weeks)
The main tasks of the general physical training phase of the preparation period are: to improve the level of comprehensive physical training; to enhance the strength of supporting sports organs; to improve the level of general physical training. ; Develop general endurance, speed endurance, strength and other qualities.
The first priority in the special training stage of the preparation period is to improve the level of special qualities, focusing on the development of speed and fast strength qualities as well as the development of speed endurance and general endurance. In the first competition period, athletes will participate in 3-5 competitions, not only in the main events of 100 meters, 200 meters, and 400 meters, but also in other events such as 60 meters, 300 meters, 600 meters, long jump, and hurdle races. the match of.
The second training cycle (a total of 30 weeks)
The preparation period training is mainly used to consolidate the acquired skills and facilitate the development of athletes' physical fitness to reach a new stage in quality. The main tasks are: developing general endurance and speed endurance; Develop speed, flexibility and joint flexibility; develop strength and quick power qualities; improve general physical training levels. The second competition period is divided into the first stage of competition and the second stage of competition. Athletes participate in 7-8 competitions, mainly in main and secondary events. The main tasks of
during the competition period are: improving the technique of mid-distance running and full-distance running; developing speed and speed endurance qualities; maintaining the level of general physical training and quick strength qualities.
The second part of the main training methods and annual load
is as shown in the table:
100 meters, 200 meters special training for second-level athletes
400 meters special training for second-level athletes
Five inspection indicators and standards
Athletes have gone through this stage for 2-3 years. training, Special performance should reach the standard of a second-level sprinter (11.5 minutes for men, 12.8 minutes for women) and other special quality indicators. You can refer to the following:
