What are the skills and postures of sprinting
Whether we are in school or in the workplace, we may be exposed to sprint. Let's introduce the skills and postures of running.
When you hear the "each in position" command, you should walk briskly to the front of the starter. Then, support the ground with both hands, step on the front and rear foot boards in turn, contact the toes with the ground, kneel on the rear knee, then straighten the arms, close the four fingers together, form an "eight" shape with the thumb, and elastically support behind the starting line. The distance between the two hands is slightly wider than the shoulder, and the weight falls evenly between the two hands, front soles and rear knees. The shoulders, neck and back are naturally relaxed, Keep your head in line with your torso.
When you hear the "ready" command, lift your hips smoothly and calmly so that your body weight falls on your arms and forelegs. At this time, the shoulder slightly exceeds the starting line, the hip is the same height as the shoulder or slightly higher than the shoulder, the included angle of the front leg knee joint is 90 ° - 100 °, and the included angle of the rear leg knee joint is 110 ° - 130 °. Pay attention and wait for the next instruction.
When you hear the gunshot, push your hands off the ground quickly, and push your legs on the starter quickly to move your body forward and upward. After the hind leg kicks off the starter, swing forward quickly with the knee joint in the lead, and the sole of the foot should not be too high from the ground. At the same time, the front leg kicks and stretches the hip, knee and ankle joints in turn quickly and forcefully. The rear kicking angle is 42 ° - 45 °, and the upper body tilts forward at an angle of 15 ° - 20 ° with the ground.
Lean forward: keep your body leaning forward a little (but not falling) all the way, and don't bow. And the greater the forward tilt angle, the faster the speed.
"S" posture: when running, keep your back straight and keep your knees slightly bent throughout the whole process (including stepping on the ground). When running, the height of the top of the head should be 2-3 inches (1 inch = 2.54 cm) lower than that of the top of the head when standing.
stride should be small: when landing on one foot, it should be under the body, not in front of the body (if the step is too large, the front foot will be in front of the body). Remember: the larger the stride, the worse the balance of the body; On the contrary, smaller strides and feet close to the core of the body can better exert force and run more steadily.
landing on the forefoot: at first, only the belly of your toes. If the heel touches the ground, it will cause the body to suffer the maximum ground impact, thus hindering the forward running, just like the "braking" principle.
fast tempo: 180 ~ 190 leg changes per minute. With the enhancement of physical fitness, if you want to run faster, you can further accelerate the rhythm of changing legs on this basis. Remember: the longer one foot touches the ground, the more kinetic energy the body loses.
clear dragonfly skimming water: when one foot touches the ground and the other foot flies, don't tilt up. It should fly gently, about 1 foot above the ground (1 foot = 12 inches). Due to inertia, the foot will naturally move a little higher. The faster you run, the greater the upward distance caused by this inertia.
stop "stepping on the ground" and "flying": This is the most difficult link to master. After one foot touches the ground, the other leg should naturally "fly up" straight to the hip with the contraction of the tendon, just like the upward rebound of the rubber band. Pay attention not to force your toes. Focus on the quadriceps femoris and calf muscles, and use their strength to fly your hind legs.
natural fall: after one foot leaves the ground, it should be lifted back naturally. Don't rush forward with one foot touching the ground. The body moves forward naturally with the center of gravity. The movement track of the foot off the ground in the air should form a natural arc, and then fall naturally like a vertical line (do not exert any force through muscles).