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短跑属于极限强度运动,它对身体的力量、速度、耐力、灵敏、柔韧及身体各部位的协调能力都有较高的要求。那么如何进行短跑训练才能尽快地提高小学生短跑成绩呢?根据笔者多年的训练经验,在认真选材的基础上重点从以下几方面加强练习。一、加强步频的练习步频是决定跑速的主要因素,加强步频的练习是提高短跑成绩的关键。经验证明步频练习的最佳时期是9～11岁的少年儿童,春、夏季节更有利于步频的提高。加强步频练习应侧重于提高肌肉的快速收缩速度,提高肌肉快速收缩力量与肌肉的放松能力。训练方法可采用小碎步跑、快速小步跑、快速高拾腿跑等,练习次数可5～6个八拍:利用下坡和顺风加快步频的跑,距离以30米为宜。练习时间不可过长,可安排在每次准备活动之后身体机能最为
Sprint is an ultimate strength exercise that has high demands on your body’s strength, speed, endurance, sensitivity, flexibility and body coordination. So how to carry out sprint training as soon as possible to improve the performance of primary school sprint it? According to the author’s many years of training experience, on the basis of careful selection of materials from the following aspects to strengthen the practice. First, to strengthen the frequency of the practice Step frequency is to determine the main factor in running speed, strengthen the pace of practice is to improve the sprint performance key. Experience shows that the best time to practice frequency is 9 to 11-year-old children, spring and summer is more conducive to improving the pace. Step-by-step training should focus on improving muscle rapid contraction rate, improve muscle contractility and muscle relaxation capacity quickly. Training methods can be small broken run, fast small run, fast high run up leg run, the number of practice can be 5-6 eight beat: the use of downhill and downwind to speed up the pace of the run, the distance to 30 meters is appropriate. Exercise time can not be too long, can be arranged after each preparation of the body function most