短跑训练（Dash Training）.docVIP

短跑训练（Dash Training） (a) the training speed of reinforcement (3~5 kg dumbbell): 1. hand-held dumbbells at the shoulders up and down for 30 times, 2 times around the field. 2. hand-held dumbbells in the swing arm interaction lunge after 30 times, 2 times around the field of jogging. 3. hand-held dumbbells in front of the body bend after touchdown for interactive dumbbell lunge jump 20 times, 2 times around the field. 4. hand-held dumbbells on the side for jumping 20 times, 2 times around the field of jogging. 5. pull the tire training, with 80% speed to (weight enough to just have the effect), 60 meters 2 times?. (two) the speed (DASH) of basic training (A): 1. in hand (left and right) 32 times each. 2. small step Hop (left and right) 2 times each. 3. run small step 4. The 4. leg walk (shortened radius) 20 meters 2 times?. The 5. leg kick away (shorter radius) 20 meters 2 times?. The 6. leg pedaling jump (shortened radius) 20 meters 2 times?. The 7. leg kick pedaling jump (shortened radius) 20 meters 2 times?. The 8. leg cross step run 20 meters 4 times?. In the 9. leg run (shorter radius) 8? 40 meters speed run 2 times?. In the 10. leg run (shorter radius) 8? 40 meters running speed (20 m) with Sprint (20 m) 2 times?. In the 11. leg run (shorter radius) 8? 40 meters sprint 2 times?. (three) the speed (DASH) of basic training (B): Grass (runway) The 1.30 meter sprint with 30 meters (relaxation running speed is constant, both hands drooping naturally relax, mouth breathing), intermediate walking 60 meters;? 6 times (a speed of about 800 meters) 2. the grass in diagonal acceleration: At a slower speed to hear the password to speed (frequency), six step acceleration run, slow down, then the acceleration to the diagonal after jogging to the opposite; then slow speed slow speed acceleration acceleration???;? 6 (a speed of about 1500 meters) The 3.5 hurdle pace? 6 (coordination training) (four) the stride and stride frequency training: Monday: stride training 30 meters 30 m