That your run became faster, it is necessary to work at the same time over three main composed: powerful push, proper technique and good extension. Thanks to the powerful push you will be able to take more steps for the identical period, the good extension is necessary to increase step length, and without the good technique you won't be able correctly to direct energy of all body.
It is required to you
- - platform 50-60 cm high;
- - platform 15-20 cm high;
- - vertical support;
- - mirror;
- - gymnastic rug;
- - towel.
Instruction
1. Develop push power by means of pliometrichesky exercises. They force muscles to work in the emergency mode and promote the active growth of muscle fibers. The simplest exercise is the overcoming the training distance on one leg. Be pushed powerfully, sharply, try to pass the distance as fast as possible with long jumps. Change the take-off foot through repetition. Execute 3 sets on 10 repetitions. Rest between sets of 5-7 minutes. During rest carry out the extension.
2. Get up sideways to the low platform. Slightly bend legs and sharply jump through the platform, help yourself hands during the movement. Now you stand to the platform other side. Be not late, carry out the return jump, at once as you will touch the earth by both legs. During the jump tighten knees as it is possible above. Carry out jumps within 30 seconds. Make three approaches with the minute break between them.
3. Get up on the high platform. Softly two legs jump off on the earth, and at once, without being late, sharply jump out most highly. Actively work hands and tighten knees to the breast. Land on halfbent legs. Again rise by the platform and repeat. Execute 3 approaches till 10-12 of jumps.
4. Surely include interval run in the training program. It is the kind of training run with alternation of the maximum accelerations with the movement on average pace. Depending on your high-speed endurance execute 5-8 accelerations on 60-100 meters. On average pace run, don't restore breath yet.
5. Run the most natural movement for the person. Most of runners in the course of the occupations easily begin to move correctly. The main problem for beginners is the right movement of hands. Get up in front of the mirror. Relax shoulders and straighten the back. Then bend hands at right angle in elbows. Begin arm movement at an angle of 45 degrees in relation to the imagined line passing through shoulders. Don't raise the hand highly, not to the rastopyrivayta elbows and you watch that shoulders remained absolutely motionless.
6. Gradually increase the speed of work of hands, do movements by more powerful. At this moment it is very important not to clench strong fists as it instantly leads to enslaving of the shoulder girdle, and it begins to be involved in the movement. You hold hands, so, as if in each palm at you the butterfly which you are afraid to crush. Give to the training of movements of hands every day 10-15 minutes, you won't bring them to automatism yet.
7. Some runners try to extend the step artificially. It doesn't allow to accelerate run, but breaks its kinetic orientation as in that case you will move, kind of jumps. If you are powerfully pushed, your step in itself will become longer as the flight phase will increase. That nothing disturbed you, surely carry out the extension of muscles of the hip and shin.
8. To stretch the front surface of the hip, get up near the steady support and lean on it the right hand. The left hand undertake the left anklebone. Tighten the heel of the left leg to buttocks, taking away the knee back. You hold the back directly. In the point of the maximum rise slightly shake the leg with range in 25-10 cm. Change the leg.
9. Sit down on the gymnastic rug. Extend straight legs before yourself. You hold knees and heels together. Undertake hands heels and incline the case forward. Try to touch knees by the breast, but not the forehead – shins.