How to train the explosive force of legs

Training method for explosive leg strength

　　　Running:

　　1. Inertial running  At a distance of 80~100 meters, accelerate to run 20~30 meters from the start, then the muscles stop actively exerting force, passively run into 15~20 meters at "inertial" and then accelerate to run 25~30 meters, and then run into 15~20 meters with "inertial". When running with "inertial", the muscles are required to relax and experience the relaxed running movements.

　　2. Wave running  Set up points on each straight on both sides of the track and field field. Athletes are required to accelerate to run for 30 meters and then do relaxed inertial running of 20 to 30 meters, then jog to the corresponding position of the second straight, and then do fast running, inertial running or jogging of the same distance. The jogging time is required between 30 and 40 seconds, and generally 3 to 5 times are a group. You can practice 2 to 3 groups in one class. This method can not only cultivate the athlete's relaxation ability and speed feeling, but also has a good effect on improving speed and endurance.

　　3, Running back and forth Athletes accelerate to run 60~80 meters, and then run 20~30 meters in an inertia. The round trip is once, 5~6 times in one group, and 2~4 groups in one class. The interval between each round trip is about 30 seconds, and the rest between groups is 5~10 minutes. This exercise can cultivate the athlete's sense of speed. After reaching a higher speed, it enters relaxed inertia. Athletes are required to pay attention to technical coordination and relaxation.

　　　4. Relax big-stroke   Run 100 meters in 60~15 paragraphs, use stretching and coordinated movements and appropriate fast frequency to perform relaxation and 8~10 times in one exercise. Each big-stroke can be used for 60~90 seconds of walking or jogging to intermittently.

　　　5. Assistive exercises Use traction running, wind running, downhill running and other exercises to allow athletes to gradually experience the feeling of muscle relaxation while running. Reasonable use of relaxation technology during the 100-meter running will help extend the acceleration distance, improve rest utilization rate, and master the relaxation technology during the 100-meter running!

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