Run is cyclic exercise which full cycle - the double step. While in sports walking the element of the cycle is the double support, in run is the flight phase coming at the time of take-off of the take-off foot from the surface (racetrack). To improve run speed, it is necessary to try to reduce this phase.
It is required to you
- - sportswear;
- - sports shoes.
Instruction
1. Length of the crossover is individual for everyone, it has to provide to the athlete the possibility of relaxation even at the fastest run. Speed is influenced not by(with) the length of the step, and process of take-off – learn to spend time minimum for it.
2. As much as possible to increase run speed, adhere to the following technique. Put legs on the track very quickly, but at the same time it is soft and pruzhinisto – it is necessary instantly to make a start from the support with the greatest possible force.
3. Bend hands in elbows at right angle and move them in beat forward motions - inside, back-outside, - it will significantly increase aerodynamic properties of the body. Range of movements of hands has to set run speed.
4. Observe the correct trunk bending. To gather the maximum speed, incline the case a little forward. Remember that big bending, though promotes take-off strengthening, but, after all slows down carrying out of the swing leg therefore speed decreases. Extent of bending of the case is individual for each runner, it directly depends on type of the physical build and level of physical training.
5. Apply the special schemes of trainings aimed at the development of high-speed endurance. The most effective is the interval method – alternation of fast run with rest as which slow jogging or fast walking serves.
6. Pieces for fast run can be various duration – from sixty to two thousand meters (depending on readiness of the athlete). Such exercise develops aerobic abilities, forces the organism to cope with oxygen debt, to look for energy stocks. Besides, the correct setting of the leg is fulfilled, muscles develop, the frequency and length of the crossover grows that in total leads to increase in speed of run.