Entrance Examination for Physical Training
Abstract 100 meters 100 meters is compulsory academy entrance examinees amusements items, 100 meter race results will influence the examination results. In this paper, documentary, tentative contrast, adept interviews and logic Analysis of 100 meters for Physical Examination of the training inquiry and research. The results show that: Entrance Examination for Physical training through an integrated use of technology, perfect speed training, speed of training
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Keywords Entrance running sports training methods
100 100 meter race with its fast, intense sexual attraction to many pathway and field enthusiasts concern is the sprint of the most important items one. In a project for college entrance examination test, 100 meters is a sports college entrance test will be one of the candidates in the examination of vocational sports account for a large proportion of results. As the students not only study the college entrance examination and civilization lessons, but also for sports training , which resolve its relatively short training time for 100 meters, which requires physical education teachers and students should pay care to the training of 100 meters. This paper offers to 100 meters on the college entrance examination for Physical analysis of training methods for the college entrance examination sports 100-meter run training reference.
one entrance sports training status meters
(a) technical problems
High school physical education in Shenzhen interviews with teachers base that, as yet, the college entrance examination sports do not attach importance to technical training candidates, resulting in 100m candidates running many high action is not a lot of technical descriptions.
(b) the absolute speed and strength training problems
present, maximum candidates for high-speed and strength training is indeed not guidance characteristic training methods . in the absolute speed of the training, maximum do not have the speed and transmission speed of action refinement, the consequences of such training will indeed not ideal; In addition, strength training, are not specific quantitative training, weights and fair haphazard and thought barbell.
(c) does not attach importance to physical education teachers relaxation training
100m in guiding the students in training, relaxation training will be behaved very mini. In their view, relaxation training in the training invalid, may have can not. in 100m training, students would not splice importance to the consequences of relaxation training run is not conducive to recovery.
Second, the entrance 100m run training methods
(a) technical training technical training
entry meters meters for the entry exam refers to the technical characteristics of the students, such as upper limb, trunk, legs and additional training. such as 100 meters from the exterior point of view is relatively uncomplicated, so effortless to make a bad understanding, namely is the body than sprint quality. really a part of anybody imperfections in the game will be affected, such as certain critical point, technology and so will play a certain role in sprint representation. Here are a few 100 meters for Physical Examination of technology.
1. swinging leg big leg of the folding angle
Technically, the abatement of the resistance before the stop pedal is the key to the ground a reasonable action, and reasonable action is based on the ground in always sectors of the swinging leg to swing right before the moment as the basis, within which the lower leg swing leg in the ground after the curve instantly before the rapid action is vital. According to technicians, in the circumstance of swinging the same moment, the length of the pendulum swing effect depends on the quality of the heart of gravity is close to the swing axis. The smaller folding angle big leg, swing leg heart of gravity closer to the quality of the joint; swing radius of the short, the swing speed and scope will be improved.
2.
angle between the two legs made of modern sprint technique: bent drive fast pendulum, actively stretch the hip. extended assist by the pelvis, the hip is hip to support leg for forward rotation axis
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three. Small Step small step to run the train run
the increasing degree of folding, before the feet prone to change, to form different from the small folding run run. This practice is technically no ills, action and run the action on the formation of very alike Then do buildup to the natural combination of technology and development to master run rate will have a positive achieve.
4.
high leg escalator exercise during the high leg when the hip prior to allocation, the next leg in the thigh pressure before the sometime can be placed with the inertia, and then the leg under positive pressure, prone to type with forefoot landing, which formed a small wheel running. this exercise and run very near to the main technical parts, buildup and then do the conversion when the natural, running on technology and development to master the knee, ankle flexibility, ankle extensor muscles enhanced the power of either positive.
5.
running back step to improve slightly on the back step to run, you can achieve better effects, cried stride run. requires practitioners to fast stomp, and rapidly relaxed extensor, big leg to the rapid folding by natural bent before the pendulum, under a positive pressure when the thigh, led away from the and feet lying back in neatness with a natural forefoot landing. This is the main technical sprint positive the ground, arms back and forth a little large when compared with running. This continuity of action in different parts of the run when the technology will play major role in strengthening the slightest increase the frequency , you can naturally transition to the buildup.
(b) Absolute speed training
Throughout the whole process sprinter can apparently penetrate the course the longest run of the paragraph, could list for more than 60% of the entire process ; the fastest, more than the sprint and sprint speed, absolute speed is basically completed, and the action rate is an important prerequisite for absolute speed and security. take action rate and displacement rate of combined training, increase practice, improve the level of absolute speed. while likewise catching into account acceleration and speed endurance training and improvement of the alignment of only three rational and orderly development, to enhance all-round sprint performance.
movement speed training exercises using the major as follows. mainly to improve reaction speed and starting speed
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ability to heave the maximum speed of running the practice consist in .... generally run the migrate 30 - 60 meters, can run 3-4 times a ,2-3 group. or a short distance 50 meters relay two or 4 person relay 50 meters, you can run 3-4 times a ,2-3 group. another practice is a combination of short distance running (20 m +40 m +60 m +80 m +100 m) can run 2-3 groups, or (30 m +60 m +100 m +60 m +30 m) can run 2-3 group. but also the conditions according to practitioners varied pace for a short distance of 100-150 meters (+20 meters, 30 meters sprint race inertia inertia +30 m +20 m sprint run), can run 3 times, 2-3 group, or for running to arrest up to 60-100 meters away, can run 3-5 ,2-3 group. the assistant exercises are downwind or downhill running, running 30-60 meters, can run 3-4 times a ,2-3 group. tension tape running (30-60 m, can run 4-5 ,2-3 group, etc.).
practice improve reaction buildup is as with: common is for semi-crouching location, jump up quickly to listen gunshots and to approach high objects, or in an upright posture began to gradually slope and then quickly ran out the front. well discard your hands forward on the ball, then ran to catch up and catch the ball exercises, and can do all sorts of reaction speed of the game other.
(c) strength training strength training
meters main entrance means that the power characteristics for the sprinter, combined with the age and other characteristics of students to carry heavy loads, squat, jump and so on. Sprinters Strength Training Sprint is the muscle force according to the characteristics of arrangements. strength training exercises using the major negative (lift) heavy exercise, anti-resistance exercises and jumping exercises.
weight-bearing or resistance exercise training in the main are as usual: take this practice to under a secure context, and have a coach or teacher guidance and supervision of the scene. barbell weight-bearing exercises can choose a negative practice (full crouch, crouch, 1 / 3 of the squatting), the maximum load of 70-80%, gradually increasing to 100 %. each 4-5 times to complete the 5-7 group; also can be weight-bearing lunge away, the biggest negative weight of 40%, lunge hiking distance of 40-60 meters, finished 5-7 group; well as weight crouch , the maximum load of 70 to 80%, n = 5-7, 5-7 to complete group; or weight-bearing high leg lift, the maximum load of 20-30%, 40-60 times each, to complete 5-7 group ; or weight-bearing straight leg jump, the maximum load of 20 to 30%, n = 40-50 m, and so complete the 5-7 group. dumbbell resistance exercises can prefer to jump, weight 15-25 kg, n = 10-20 to complete the 5-7 group; dragging ponderous weights, running, jumping drag, weight 5-10 kg, from 30 meters, 60 meters, 100 meters, finished 5-6 group; also choose to tape the development of lumbar traction after the muscles, calf muscles, iliopsoas and other strength exercises, complete 5-6 group; or for lying on the move, neat and jerk, shred and the swing arm and other exercises held devices.
major jump strength training exercises are: strength training in the sprint power jump account for a large proportion of the training. jumping exercises are divided into two categories: one for the vertical jump, and the other for the horizontal jumps. vertical jump and short-range jump start can quickly improve the speed, power and gunpowder quality of the buildup . Long Jump to improve strength endurance and speed endurance. perpendicular jump exercises: in-situ vertical jump, standing crease jump, straddle jump in situ, in situ hop, jump and, hurdle racks. curtate instruction practice by jumping into a short distance from the jump and long jump. common are short hops and jumps: standing long jump, standing treble jump
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(d) is the relaxation training relaxation training
the complete shrinkage of the muscle when necessary, when the muscles relax completely needless, relaxation of sprint performance capacity is an important factor.
in the 100 meters in the leg muscles is very major, where the main go as the muscles to relax to create conditions for rest and ought not be construed for passive waiting alternatively brawn relaxation, yet to carry out light work of the technical collaborative deed. arm action is distinct opener to keep your body relaxed, his weapon should be kept as many as feasible and as follows, to do this point is very laborious, but still absence to attempt to do anyway, for it is chapter of ability to loosen. Relaxation is a obligation to main basic capabilities, to master causativeable action to relax the right techniques, muscle stretching
Daniel Carcillo Jersey, coupler flexibility sex, body coordination and flexibility form the basis of ability to relax. Ability is a comprehensive ability to relax, relaxation ability and sprint special qualities, special ability is instantly related to manifold elements. relaxation tin enhance the feature of the nervous system, depress the speed to scamper in the burden of the cerebral cortex, expedite the thinking cortex of the central excitation and inhibition of the conversion speed, stride frequency is conducive to play.
ability to improve the coordination of relaxation, we must first flexibility exercises, stretch the muscles known to increase the flexibility of joints because of the large joints of the flexibility to complete the action (eg, stride) of the role is very explicit, which requires fast running project is very important. On this basis, the sprinter must also be some of the following specialized training methods. < br> 1.
inertia in the 100 meters running a distance of -300 m, starting from 30 meters after the buildup, the muscles stop the vigorous coerce, passive with the 30 m sprint speed
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within 60-80 meters, requiring players after the 5-6 start in the step in the subjective actions with the maximum frequency, then relax and then accelerate the 5-6 step 2-3 step further relax hh after the first acceleration and the acceleration of the technical requirements are another, simply inquired to play the previous high-frequency, and then step 1 is to relax after a 2-3 after norm, on the basis of the high frequency of more amenable and relaxed. Every 6-8 groups, every queried the rest 2-3 minutes.
3. relaxed stride
by 120-250 meters, with full leg stretch coordinated action, and fast with the applicable frequency stride exercises for relaxation. a run 6-8 groups, each batch for 2-3 minutes.
four. metronome rhythm run
or clap the tempo at fast running 30-60 meters, when the sportsman by a running rhythm while the group will generate a sense of rhythm, so that actors in the process of re-play speed throughout the race, saving technological strength, increase excitability, can accelerate the ability of athletes to relax capacity and beyond enhance the flexibility of running .
Third, pay attention
1. According to the individual characteristics of Candidates, pay attention to discrimination in training, primarily weight-bearing exercises to strengthen the protection and assistance, in array to avoid traumatic chances.
2. entrance 100m run training should pay attention to the training load and work and rest, to shirk injury.
3. more interesting to improve the efficiency of .100 m training run above the college entrance examination is very important to sports candidates, but practice it is constantly rather dim, so many candidates in the training of a tall time will not active. This requires cautious union of PE instructors, smart preparations, try to enhance the training amusement, to stimulate interest in their practice.
IV, conclusions and recommendations
one. Entrance to master the 100 sports Candidates meter dash technologies, such as the folding legs swinging leg large angle, the angle between the two legs, small run, high leg lift, and other technologies running behind step. recommended sprint encounter the technical characteristics of modern technical training, improve the 100-meter technology, the technology moves more in line with the body manoeuvre of technology is more economic efficiency.
2. attention to the absolute speed of training, recommended by the startup speed of repercussion speed training and the level of training to increase speed.
3. the development of enhanced power quality, Physical Health through the proposed negate (cited) weight disciplines, resistance disciplines and resistance training to amplify strength quality jump.
4. recommended by the inertia run, run frequency, relaxation and rhythm of running stride to improve ability to relax and form throughout the run reasonable pace and improve the college entrance examination sports performance.
five. comprehensive and rational nutrition diet
