Berlari Pelatihan Untuk Runner Metode Oztrack

Penulis: Steve Bennett

This article explains a way of training for runners that will steadily improve their power levels in a specific way. It works as a crucial element in the development of Sprinters & is also very effective at improving “ease of speed” & finishing burst speed for distance runners.

Standing Mulai Batas

These involve starting from being in a standing race start position & doing four bounds then a jump into a sandpit. We measure the distance from the front of the “front foot” to the back of the sand print from the landing. The athletes should aim for maximum distance & try to steadily improve their total distance. Part of the improvement is in technique, but much of the long term improvement is built from the benefits of doing good weight training & improving core strength.

Melompat-lompat seperti ini melibatkan lebih lambat kontraksi otot panjang yang berjalan mulai melompat-lompat. Dalam hal kekhususan berdiri mulai berlari paling mirip dengan pelari mulai & fase akselerasi awal. Jadi perbaikan berdiri jarak mulai berlari biasanya akan menunjukkan dalam cepat mulai untuk atlet.

Weight training exercises that will help improve this area the most are single leg step ups onto a box. I have seen elite female sprinters do as much as 90kg in this exercise. Its a great exercise in terms of being specific for both this bounding and the sprinters start.
Squats juga berguna juga, tetapi menjadi dua latihan berkaki mereka tidak memuat kaki sebanyak latihan kaki tunggal, namun mereka terus memperkuat otot punggung lebih.

Pikirkan berdiri mulai berlari sebagai suatu kegiatan yang memungkinkan sistem saraf untuk berlatih menggunakan kekuatan yang diperoleh dari latihan beban. Ini adalah cara untuk mengubah keuntungan otot menjadi benar-benar keuntungan daya. Kemudian berjalan sendiri menjadi langkah berikutnya dalam proses tersebut. Batas dapat menghubungkan keduanya.

Many squads do too much volume, where we pioneered a low volume approach. Athletes should do no more than about 30 contacts per leg of bounding in a session. Focus on quality. If the athletes are used to this small volume on a regular basis it is a very safe activity. Doing 2-3 times that volume is the mistake that many coaches have made in the past. If kids grow up doing this type of bounding they will have incredible power potential and it will likely give them greater resilience against being injured. We do always do them in cushioned shoes or jumpers spikes. Certainly not in hard shoes with no cushioning, or on a synthetic surface barefoot, although doing them barefoot on grass with athletes used to running barefoot will probably be OK.

Setiap kontak kaki harus sedatar kaki mungkin (tidak dampak pertama kaki) dan atlet harus bertujuan untuk aktif (mundur bergerak) mogok kaki. Juga menggunakan tindakan lengan besar & kuat.

Menjalankan Mulai Batas

Running start bounds are a progression from standing start bounding & can be done more during the power phases of the year. Its best to start from a 5m running start & measure them similarly, then progress once a plateau is reached to 10m running start. 10m is usually the best distance. True sprinters/jumpers usually go far further from a running start & get bigger distance from the 10m run than the 5m run by far. However the athlete has to be ready for it & must develop solid ability at standing bounds before starting running bounds.

Running bounding has much shorter contact times with the ground & therefore requires much quicker muscular contractions. The athlete also needs to stability strength & eccentric strength to be able to make quick contacts with the ground. Usually long distance endurance athletes have poor ability in this area due to low % of fast twitch fibres & often can barely go any further from running start bounding. However the opposite is true for specialist sprinters. This distinction is ability even when untrained is a way of doing talent identification.

Karena kekhususan difokuskan pada kedutan serat cepat & kontak cepat berjalan mulai berlari lebih spesifik ke tengah hingga akhir fase akselerasi dari adu sprint. Jadi jenis loncat harus digunakan dalam lebih spesifik, daya fokus tahapan pelatihan atlet.

Sekali lagi atlet tidak harus melakukan lebih dari 30 kontak per kaki jenis pelatihan. Mereka juga harus mengukur setiap upaya & bertujuan untuk jarak maksimum setiap upaya. Seringkali jarak terbaik di sesi akan terjadi dalam tiga upaya jadi kontraproduktif melakukan lebih dari 6 upaya dalam sesi. Melakukan lebih banyak risiko cedera & juga akan meratakan sistem saraf & merusak kualitas baik yang dilakukan dalam kekuasaan / cepat kedutan kegiatan terlalu lama periode setelah sesi ini selesai. Hal ini dapat merusak kualitas kadang-kadang lebih dari 5 hari.

Kecepatan Batas

Kami secara teratur melakukan 10m menjalankan start & 20m menjalankan batas kecepatan awal. Youcount jumlah langkah dan juga waktu interval 20m. Para atlet bertujuan untuk meningkatkan dengan mengurangi nilai mereka. Skor tersebut adalah jumlah langkah x waktu dalam hitungan detik misalnya langkah 7.5 dan 2.6s adalah 19.5.

Keuntungan dari batas kecepatan lebih dari berlari normal adalah bahwa kontak tanah yang lebih cepat dan bahkan lebih dengan awal berjalan. Hal ini membuat mereka aktivitas yang lebih spesifik. Atlet biasanya hanya memiliki upaya 3-5 pada awal sesi. Hal ini biasanya dilakukan dalam tahap pra-kompetisi tahun ini.

Bouncing Rintangan tinggi

I developed the idea of high hurdle hopping because i wanted an activity that would help an athlete stay “stiffer” & become bouncier when their legs are closer to being straight than in any part of the acceleration phase. That is because at maximum speed is when the athletes are running with legs that are the closest to being straight during the support phase. It also is true that any athlete the time of years where they will be performing with the highest maximum speed is also when bio-mechanical analysis will show their support phase is the closest to being straight.

So the challenge was to find a plyo-metric activity that made it possible to have a solid stimulus but not one that causes a collapse in support of much more than what happens with maximum speed running. This can only happen in earthXCHARXs gravity when an athlete bounces with both legs at the same time. So the idea of doing just 2-3 high plastic hurdles was thought of and tested. It worked well & seemed in specialist sprinters helps develop in them the ability to stay higher during the support phase & as a result develop their best maximum speeds for the macro-cycle.

Satu-satunya kegiatan yang lebih spesifik lainnya berlari sendiri! atau mungkin lebih dari kecepatan berjalan. Tetapi sering dengan itu atlet akan turun & duduk. Memanjakan efek.

Tinggi rintangan memantul adalah volume kecil brilian. Rekomendasi adalah untuk melakukan tidak lebih dari 12 kontak padat per kaki misalnya 6 x 3 rintangan.

The better progression is maybe to just start with 2 plastic ply hurdles & do this 6 times. This will result in just 6 solid impacts % 12 smaller ones. There is the initial bounce before the hurdle, the solid quick impact between hurdles & then the landing. Just keep in mind that the centre bounce is incredibly intense.

We usually always use special plastic plyo hurdles & do these on a synthetic race or long jump run-up surface. We also do them in spikes and aim to land front foot first with maybe only a very light kiss of the heal on the ground. Start at a low enough hurdle that the athlete can do them quick & high, then steadily progress.

Once again this activity needs to be done at the right time of each macro-cycle. Just at the right time in the training season before the occurrence of major races. Its not an activity to do all year. The athlete to get the most out of it needs a background of good strength training & standing start plus running start bounding. Progress in this activity with quality don’t try to force improvement.

Menjaga Rekor

Ini adalah kegiatan yang menyenangkan & memberikan atlet sesuatu untuk menikmati yang akan menunjukkan bahwa latihan kekuatan mereka bekerja termasuk pelatihan stabilitas inti. Ini juga akan menjadi sesuatu yang membantu kinerja mereka. Setelah atlet telah menerapkan kegiatan ini selama satu tahun, jika Anda adalah untuk menghentikan mereka selama satu tahun Anda akan melihat penurunan yang pasti dalam akselerasi & kecepatan maksimum.

Peringatan: Don’t let athletes do above the recommended amounts of this activity, which is easy to do, because they think its great fun & will readily do too much of it for their own good. So be prepared coaches to “pull in the reins”. With these activities more is bad.

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