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高抬腿跑是快速跑的辅助练习,对发展抬腿的能力,学习和改进跑的摆腿技术作用很大。现归纳十种练习方法供教学中参考。一、原地练习 1. 原地两膝交替高抬练习。要求抬腿方向正,臀不后坐; 2.原地半高抬腿跑逐渐转入原地高抬腿跑。二、支撑练习 1.双手扶支撑物(肋木或墙壁),身体前倾,做支撑高抬腿跑; 2.扶支撑物,拉橡皮筋(或同伴的手)向前抬腿。三、固定限制练习 1.原地高抬腿跑触同伴手掌练习;
High-lift running is a fast-running auxiliary exercise, which has a great effect on the ability of raising the leg, learning and improving the leg swinging technique. Now summarized ten practice methods for teaching reference. First, the place of practice 1. In situ knee lift exercises alternately. Asked the direction of lift the leg, buttocks do not sit back; 2. Half-height leg lift in situ gradually transferred to place the high leg run. Second, the support exercise 1. Both hands support (rib or wall), leaning forward, do support leg lift; 2. Support, pull the rubber band (or companion’s hand) lift the leg forward. Third, fixed-limit practice 1. In situ high-leg run palmate palms practice;