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Thigh high leg lift before the group can enhance muscle strength and flexibility of the hip joint ligament, the development of leg muscle strength and knee flexibility, improve the movement frequency. From which to improve sprint speed!1 small step alternating fast and slow runningReduce the running range of motion,Nike Free Run Cheap speed up the movement frequency.Method: ` speed pace of change practice; a gradual transition to buildup practice. Practice from 60 meters to 80 meters. Requirement is relaxed on the lower limb motor coordination, fast frequency, active front feet pawing.(2) in situ alternating arm speedRunning in the arm not only to maintain the body balance and promote support for the back legs kicking, but also promote leg swing frequency.Methods: In-situ standing, listening to clap the signal to do the exercises. Clap the rhythm to have speed, generally slow a fast and slow. Each exercise 2-3 sets of 15 "-20." Requirement is that the shoulder joint to relax, have sensational feeling. Note that when the former put forward force.3 high leg liftStrengthen thigh and hip muscle strength before the group the flexibility of ligaments, the development of leg muscle strength and knee flexibility, improve the movement frequency.Method: ` place or support practice, regular (10 "~ 15") or fixed times (50 to 60 times); a road between the exercises, from slow to fast, and gradually transition to a way to run (the signal can also be added rhythm ); c place load (light sandbags tied to the upper leg) exercise, the same way `; requirement is at right angles to the thigh and torso, legs fully extended kicking, improve focus, to prevent the upper body forward or back.4 nominated light barbell jump exchangeDevelopment of lower limb force coordination.Methods: In-situ for, regular (20 "~ 30") or into a fixed number of group exercises. Requirement is gradual, there must be a certain rate.5 Traction runImprove the operating frequency, enhance the threshold for stimulation.Methods: Follow run, run downhill or downwind run. Exercise distance of 20 meters. Requirement is best to do the exercises. Practice methods to improve the pace6 after the tread runDevelopment of leg strength, in order to improve the force.Method: ` support exercises, regular (15 "or so) or fixed times (60 times) into a group; a weight-bearing support exercises, leg negative contribution, the same way `; c 60 meters to 80 meters to practice, practice to improve the quality of the main. requirement is that upper body slightly forward, hip, knee, ankle fully extended pedal, try to open the angle between the two thighs.7 specialized jumpExplosive development of the legs and jumping ability.Method: ` multi-level long jump and standing long jump; a leapfrog; b various stride jump distance (run), such as 80 meters to 300 meters are used to group practice. Long exercise classes can be arranged in the rear. Force required to note the order and the outbreak of force.8 uphill runDevelopment of leg strength.Methods: group exercise, rest between each 2 to 3 minutes, such as (10 × 30 m) × 2 ~ 3 groups. The steeper the slope, the distance should be shorter.Requirement is to maintain the correct action.9 barbell exercisesEnhance training intensity, increase explosive leg.Method: ` large weight squat, group exercises, each number should not be too much; a medium-weight is getting under way, group exercises, the distance should not be too long. Requirement is hip, knee, ankle fully extended pedal.10 ribs, mat exercisesDevelopment of waist and abdominal strength.Methods: ribs hanging leg raise, mat two from the other exercises, into groups.
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