First, the preparation part:
1, warm-up run 1200m- leg press.
2, small steps (high lift, back push, back fold) run 30 meters +30 accelerated run *2
Second, the basic part:
1, squat and start practicing 30 meters *5
2. Chase: 400m, X8 laps, X(2~3) group.
Practice method: Divide the candidates into two groups, one group stands at the starting point of 400 meters, and the other group stands at the starting point of 200 meters. After hearing the password, he began to chase and run along the runway. The team whose players are overtaken by another team gives up first and counts as a group. Did not catch up with 8 laps, and it was also a group.
Skill: (1) stipulates a set of 8 laps, and if you fail to catch up with the other team after running 8 laps, it will be regarded as a draw; Allow players to temporarily quit the runway when they are tired of running and continue to join the race after a short break; (2) to balance the level of candidates, so that they are equal in strength.
3. Intermittent running: 400 meters X 3 times X 1 group.
Exercise method: the specified time is 80 seconds per lap, and the next group of exercises will be carried out when the pulse returns to about 120 times/minute.
4, 600 meters *3, this is the key paragraph to improve the performance of 800 meters.
Third, the last part:
1, leg press pulls the ligament.
Step 2 relax
Training reflection:
The above amount of exercise is too large, and the personal feeling training effect is very good.
800-meter training plan II
First, the preparation part:
1, warm-up run 1200m- leg press.
2, small steps (high lift, back pedal) 30 meters +30 meters to accelerate running.
Second, the basic part:
1, overtaking: 400m X 10 lap X( 1~2) group.
Practice method: Candidates line up in a single file to start middle-speed running, and the last candidate accelerates to lead the way from the left; Then, the last candidate began to accelerate the way from the left ... giving each candidate a chance to become a leader and a tail.
2. Combined running: 400m-500m-600m-600m-500m-400m X2 group.
3, 100 meter whole journey *3
Third, the last part:
1, leg press pulls the ligament.
Step 2 relax
The 800-meter race is an event that requires both endurance and speed. Very challenging, running 800 meters can exercise a person's will and cultivate the spirit of tenacious struggle. Now let's discuss the training methods and on-the-spot tactics of 800-meter running.
Interesting training methods
First, post a newspaper, and then run.
Hold the newspaper to your chest at arm's length. After you start, loosen the newspaper and let it stick to your chest. Practice freely on the court and feel the speed. Don't leave the newspaper behind when running.
Exercise 1: "See who runs far" All the practitioners put the newspaper on their chests and have a game to see who runs farthest before the newspaper falls. You can compete in groups to enhance everyone's enthusiasm for exercise.
Exercise 2: Stick a newspaper on your chest and run 1500 ~ 2000m to improve your aerobic capacity.
Second, variable speed operation.
Exercise 1: run after and ask the practitioners to run in a single file at a constant speed. At the beginning of the exercise, the last practitioner quickly overtook the team from the outside, ran to the front of the team, and then turned into jogging. At this point, the team's tailrow practitioners ran to the front row in the same way, overtaking once in each round, and so on until the end of the practice. Practitioners who run at a constant speed should pay attention to controlling their running speed. The density of exercises can be properly controlled (for example, it can be stipulated that when the former practitioner runs to the middle of the line, the latter begins to run, or after the former runs past several practitioners, the latter begins to run, etc.). To increase the practice density)
Exercise 2: Divide the exercisers into several groups and jog on the track at a constant speed (keep the distance between groups equal). At the beginning of the exercise, the first group ran faster than the second group and then became jogging, and the second group became faster. The second group becomes jogging after catching up with the third group, the third group becomes running fast, and so on. With the improvement of long-distance running level, the number of training groups can be gradually reduced, thus increasing the density of fast running.
Variable speed running is one of the most widely used running methods. Through the combination of fast jogging, exercisers can have a short rest after each fast run to conserve their physical strength, so this running mode is easily accepted by most people.
Third, intermittent operation and repeated operation.
Intermittent running: straight acceleration and curve adjustment are often adopted, and 200m acceleration and 100m adjustment can also be adopted.
Repeated running: At the beginning of training, run at the speed of 150m or 200m, and repeat for 6-8 times, with the control speed equal to the best result.
During running, pay attention to breathing, and practice breathing in "two steps and one breath" or "three steps and one breath". In order to make exercisers not feel particularly bored during running, they can be asked to meditate on their own pace. For example, an exerciser A runs 400 meters 192 steps, which takes1'03 ",and an exerciser B runs 236 steps, which takes1'30".
As for the distance of each group of exercises, it should be decided according to the actual situation of each practitioner. Everyone is not required to be 400 meters away from each group. For example, a trainee's best score in 800 meters is 4' 30 ",so it is a big problem for her to recover after running 400 meters. At this time she can run in groups of 300 meters or 200 meters.
Finally, if repetitive running is used in training, the next set of exercises should be started when the exerciser's pulse returns to 100 times/minute. If interval running is adopted, the interval time (pulse back to 120 beats/min) should be strictly controlled before starting the next set of exercises.
Fourth, run with graphics.
Let the practitioners run around the route with various graphics. For example, blue, volleyball, football, often running all kinds of lines or diagonal lines; Snakelike running, spiral running, figure-eight running, pentagonal running and other novel graphic running.
Five, run the stairs
Running 800 meters requires a lot of lower limb strength, and running stairs is the easiest way. In the process of running stairs, we can exercise our stride by taking two or three steps at a time. You can also practice your stride frequency by walking fast on the stairs.
Field tactics
"Training for a thousand days, using soldiers for a while", the same is true for 800-meter running, and on-the-spot tactics are very important. We should adopt reasonable tactics according to our own characteristics, give full play to our own level, and even surpass it. 1. Seize the favorable position after the start.
In the 800-meter race, a standing start is adopted, and then the gun is fired. Run out immediately after firing, and run tangentially to the inside of the runway, so that you can't run 3 meters in a corner. Accelerate the opening at the right time, slow down and change places when there are many people crowded, and stay close to the inside of the first lane when running.
2. Handling of "pole"
Extreme: In long-distance running, because the oxygen supply of internal organs can't meet the muscle activity, there will be breathing difficulties, chest tightness, limb weakness and so on. At this time, it is difficult to run again.
Pole is a normal physiological phenomenon. This phenomenon is closely related to the level of training, the intensity of exercise and the adequacy of warm-up activities. People with high training level have strong adaptability to internal organs and nervous system, and the "pole" phenomenon appears late and lasts for a short time. Adequate preparation activities can alleviate the reaction degree of "Pole". When the "pole" happens, we must persist in running with strong perseverance. You can strengthen your breathing depth and get through the "pole" by slowing down your running speed appropriately. As long as you are willing to persist, the "second breath" (that is, the "extreme" symptoms disappear) will definitely appear.
3. Use a running method that suits you.
Leadership method: If you feel that you are the strongest in this group, you can use leadership method;
Follow-and-run method: If you feel that you are average, you can follow-and-run, and you should use your accustomed step size, which is more labor-saving.
Variable speed method: used for people who have good training level and often run at variable speed. You can run at different speeds according to your sense of speed and rhythm.
You'd better run second and third when the wind is against you.
5. Rational distribution of physical strength
Generally speaking, the first lap should not be too fast, and people with high level can speed up appropriately. Generally, after running 600 meters, you start to sprint with all your strength. If you feel weak, you can only sprint the last150m or100m. When sprinting, try to increase the swing arm action and increase the step frequency and stride length.
6. Pay attention to your position when running around the corner.
1. Running in a corner is not superman, because superman has to overtake from the outer circle, which increases the running distance and wastes physical strength;
2. When running in a corner, the body leans inward, the right hand swings slightly larger than the left hand, and both the left and right soles land on the inside.
With interesting training methods and scientific and reasonable tactics, we should also pay attention to psychological training before the game. Before the game, there are often mental stress, anxiety, loss of appetite and even fear of the game. At this time, you can take part in some relaxing activities, such as jogging, listening to music, surfing the Internet, giving some positive psychological hints and diverting your attention through chatting. Let yourself have a peaceful mind to meet the game.
At the same time, before the game, we should pay attention to the time to enter the game. If you enter the game too early, you may not be excited because it is time for the game, which will lead to a low state. If you enter the competition state too late, you will not run the ideal result. Therefore, we should pay attention to grasp the time to enter the competition state and give full play to our own level.
Note before the first game:
1. Drink some high-concentration glucose water 30 minutes before the competition (glucose is a monosaccharide, which can be quickly digested and absorbed and directly acts on muscles). Don't drink other drinks. Drink white water when you are thirsty, and don't eat any food 30 minutes before the competition. Remember! !
Don't eat sweets like chocolate on the day of the game, it will make your throat sticky.
3. Know your opponent. Whoever has a high level and good grades should know fairly well. Second, we should be fully prepared. Prepare a comfortable sportswear, and remember that you can't wear new sports shoes, which are easy to rub your feet.
2. Preparatory activities
1. Jog first and sweat a little.
2. Do leg press, press waist, turn around, pat shoulders and other activities. And move related joints, ligaments and muscles.
3. Do two or three 30-meter acceleration runs.
The above content is completed 20 minutes before the competition.
Later time
1. After getting on the runway, do a few vertical jumps in the same place to improve your excitement.
Pay attention to keep your body temperature during this time and don't let your body cool down.
3. Competition time
1. Breathe through your mouth and nose at the same time, and let the air pass through both sides of your tongue, which can moisten the air and prevent the cool wind from blowing straight into your throat.
2.800 meters must be a high-speed run at first, but you run too fast and have no strength behind you. When you keep your own strength, others will reach the finish line, then you will start to exert yourself to about 80% according to your own strength. Increasing the speed will make you enter a state of anaerobic breathing earlier. After entering the anaerobic breathing state, we must stick to it with tenacious willpower and break through the pole by strengthening the swing arm. But you must have good quality to use it well. It should be noted that the higher speed sprint in the second half is supported by the physical quality accumulated in the usual training. Generally, the last 200 meters will give you no strength. In the process of running, you can't put your strength on your feet and neck to speed up. In the process of running, especially when there is a sprint, we must grit our teeth and insist on strengthening the amplitude and frequency of the swing arm, which naturally accelerates the speed of the swing arm, which is why I repeatedly emphasize the swing arm. In the process of running, you must relax, especially the technique of cornering. When turning, your body's center of gravity is slightly inward, which can increase your stride.
any other business
1. Upper body posture and swing arm movements
Keep your upper body slightly forward or upright. The head is naturally in a straight line with the body, and the muscles of the abdomen, buttocks, face and neck are slightly relaxed. The swing of the two arms also plays a role in adjusting the step size and step frequency. If you want to switch legs quickly, you have to swing your arms quickly. When swinging, swing back and forth naturally with elbow force with the shoulder joint as the axis. The swing arm must be relaxed.
2. foot movement,
Before the foot touches the ground, the thigh actively presses down with the swinging leg, and the calf naturally swings forward and swings back to touch the ground. Use your heel when landing, and then turn over your whole foot. After your feet touch the ground, you should bend your ankles, knees and hips quickly to complete the cushioning action. After that, straighten completely.
breathe
Ensure the breathing rhythm, inhale in three steps and breathe in three steps, inhale through nostrils, exhale through mouth, exchange gas mainly by inhaling, and exhale fully in each breathing cycle to ensure the required inspiratory volume.
You can listen to music to relax before running, and shout when you are nervous when standing on the runway. When you run, you must relax. When running, you should put your hands in the air. Don't clench your fist, don't clench your teeth and tighten your neck. That will only distract your power distribution.
Break one's limits
In middle and long-distance running, because the supply of oxygen lags behind the needs of the body, when running to a certain distance, there will be chest tightness, disordered breathing rhythm, difficulty breathing, weakness of limbs and no longer running. This phenomenon is called pole. "This is a normal phenomenon of middle and long distance running. When the "pole" appears, you should continue to run with tenacious will, and at the same time strengthen your breathing and adjust your pace. In this way, after a certain distance, the breathing becomes even, the movement is heavy and relaxed, and all the discomfort disappears. This is the so-called second breathing state.
Practice several times according to the above method before the game and master it slowly.