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跨栏项目对运动员的综合素质要求较高,其中速度和力量素质是跨栏运动的核心,笔者根据自己在省队多年的训练谈谈如何提高中学跨栏运动员的比赛成绩。一、基础速度练习跨栏运动员就是与障碍打交道的短跑者,所以速度就是跨栏运动的灵魂,因此跨栏运动员基础速度训练需要做到:(一)平跑速度练习跨栏运动员的比赛距离与短跑运动员相似,因此平跑的练习方法与短跑运动员也相像,在练习的过程中需要运动员有节奏有弹性的高重心跑。1.30~60米加速跑或行进间加速跑,3~5次×2~3组。2.120~150米大步加速跑,3~4次×2组。3.组合跑:(30+60+80+100+80+60+30)米加速跑×2组。
Hurdle projects have higher requirements on overall quality of athletes, of which speed and strength are the core of hurdle exercise. The author talks about how to improve the performance of hurdlers in middle school according to his years of training in provincial teams. First, the basic speed of practice Hurdle athletes and obstacles to deal with the sprinter, so the speed is the soul of hurdles, hurdle athletes base speed training needs to be done: (a) Ping-speed practice Hurdle athletes race distance and sprinter similar, Therefore, Pingban practice methods and sprinters are alike, in the process of practice requires athletes have a rhythmic high center of gravity to run. 1.30 to 60 meters to accelerate or run between the accelerated run, 3 to 5 times × 2 ~ 3 groups. 2.120 ~ 150 meters to speed up the run, 3 to 4 times × 2 groups. 3. Combined run: (30 +60 +80 +100 +80 +60 +30) meters to accelerate the run × 2 group.