400米运动员速度耐力训练方法(国外英语资料).docVIP

400米运动员速度耐力训练方法(国外英语资料) Speed endurance training method for 400 meter athletes ??? 400 meters running speed endurance training, in short, with the length of the repeated winter run, mainly over distance run, spring training and competition period is close to the distance run. (1) running between the main item and the approaching main item to improve the special ability. The main practice methods are: 1, (100 meters fast, +100 meters slow, +100 meters fast, +100 meters slow) X3 combination running X3 - 5 groups, 5-8 minutes interval between groups; 2, 200 meters X6 - 8 times, 1-2 minutes. 3, (300 meters fast, +100 meters, slow +100 meters sprint) x 4~5 groups, intermittent 8 minutes between groups; 4, (300 meters, +200 meters, +100 meters) running * 2~3 groups, intermittent 3 - 5 minutes, the interval between 7 minutes; 5, 300 meters, 5~7 times, 6 minutes interval; 6, 400 meters inspection run * 1~2 times, intermittent 25 minutes to 30 minutes. (two) the running of the super main distance can improve the ability of running, and the main practice methods are: 1, 500 meters x 5~6 times (80% - 90% strength), intermittent 8 minutes; 2, 600 m x 4 ~ 5 times (80% - 90% strength), intermittent 8-10 minutes; 3, 800 x 3~5 times, 10 minutes interval; 4, 1000 meters X34 times. Pause for 10 minutes; 5, (1200 meters, +600 meters, +400 meters) running * 2~3 groups, intermittent 5-8 minutes, 15 minutes interval between groups. 3.3.1 strength training Strength is an important physical quality of track and field athletes. For 400 meter and 800 meter dash athletes, the strengthening of muscle strength can not only improve the running speed, but also enhance the endurance of the body to the fatigue and improve the speed endurance. For the weak strength of the players, especially the waist, waist, poor strength characteristics. During the training, we mainly arranged leg strength, waist strength and jumping strength exercises (see Table 2, table 3, table 4). Table 2 leg strength training