浅谈100米跑大腿积极“前摆”的重要性及训练方法
浅谈100米跑大腿积极“前摆”的重要性及训练方法
摘要：随着体育科学理论的发展，场地器材的革新，训练手段、方法的多样化，短跑运动技术也逐渐的改变了以往的传统跑法，现代短跑技术也偏重于前摆蹬地动作的积极后扒，构成了途中跑技术的关键环节，同样也是短跑中难度较大的部分。我国优秀运动员普遍具有动作灵活，步频快的特点。但步幅不够大，后阶段减速的缺点。对跑的经济性认识不足，后程技术欠佳，跑时紧张，不舒展。摆动腿抬的不高，不能积极下压扒地，蹬摆不协调，能量消耗大，从而影响速度的发展。多年以来，中外教练员们一直都在追求和探讨如何通过训练来提高短跑成绩，尤其是在训练的过程当中，如何改进中途跑技术上。因此本文以文献资料为基础，采用资料分析法，录象观看，逻辑分析等方法，结合运动训练中的实际，分析大腿积极前摆的重要作用，从而也提
出了一些科学合理的训练方法和手段。
关键字：短跑 大腿 前摆 训练 方法
The shallow talk runs 100 meters significance and the method training that the thigh "lays bare actively in the front"
Abstract: With the development of sports scientific theory, the innovation of place and equipment and the variety o f training means and methods, the technology of short-distance run has gradually changed its traditional ways. The modern technology lays particular stress on moving back and forth, which forms the key link of racing technology and also is the more difficult part of short-distance run. The our country top athletes generally have the movement to be nimble, quick characteristic. But the stride width insufficiently isbig, the latter stage decelerates shortcoming. To efficientunderstanding insufficiency which runs, latter regulation technologyunsatisfactory, runs when is anxious, does not stretch. Swings the legto lift is not high, cannot the positive under pressure dig up, thepedal suspends not coordinated, the energy consumption is big, thusinfluence speed development. Since many years, how have the Chineseand foreign trainers continuously all been pursuing and discussenhance the dash result through the training, in the middle of thetraining process, how improves the midway to run in particular in thetechnology.Therefore this article analyzes the significant effect of thigh’s moving forward on the basis of documental datum, combining the reality of sports and training. And also it puts forward some scientific and reasonable training means and methods.
Key words: short-distance run, thigh, move forward, training , method
目 录
摘要……………………………………………………………………………………… 4
关键字…………………………………………………………………………………… 4
英文摘要及关键字……………………………………………………………………… 4
前言……………………………………………………………………………………… 5
1 短跑技术要点分析……………………………………………………………………5
传统技术分析………………………………………………………………………5
现代技术分析………………………………………………………………………5
2 大腿积极前摆在短跑中的作用………………………………………………………5
保持步频和增大步长的作用………………………………………………………5
可获得较大的加速度………………………………………………………………6
可以减少跑动中的阻力……………………………………………………………6
完善了着地的“扒地”动作………………………………………………………6
维持高速阶段和放松能力的作用…………………………………………………6
维持高速阶段…………………………………………………………………… 6
协调放松能力…………………………………………………………………… 6
3 摆动腿前摆动作迟缓的原因…………………………………………………………7
蹬摆转换时间长……………………………………………………………………7
前摆速度缓慢………………………………………………………………………7
4 大腿积极前摆的训练方法……………………………………………………………7
专门性练习…………………………………………………………………………7
小步跑…………………………………………………………………………… 7
高抬腿…………………………………………………………………………… 7
后蹬跑…………………………………………………………………………… 8
髋关节活动幅度及周围肌肉、韧带的柔韧性练习………………………………8
正压腿…………………………………………………………………………… 8
侧压腿…………………………………………………………………………… 8
后压腿…………………………………………………………………………… 8
前压腿…………………………………………………………………………… 8
仆步压腿………………………………………………………………………… 8
竖叉……………………………………………………………………………… 9
横叉……………………………………………………………………………… 9
髋部及股后肌群力量训练…………………………………………………………9
髋部肌群强直收缩……………………………………………………………… 9
拉橡皮筋摆腿…………………………………………………………………… 9
仰卧抗阻摆腿…………………………………………………………………… 9
克服后蹬过直及蹬摆转换缓慢的练习………………………………………… 10
台阶定阶梯跑……………………………………………………………………10
台阶定时跑………………………………………………………………………10
上坡跑……………………………………………………………………………10
协调放松能力训练提高摆动能力的方法……………………………………… 10
放松大步加速跑…………………………………………………………………10
提腿直线跑………………………………………………………………………10
快跑练习…………………………………………………………………………10
大步长跑…………………………………………………………………………11
5 结论及建议………………………………………………………………………… 11
结论……………………………………………………………………………… 11
建议……………………………………………………………………………… 11
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