Recommend several movements: high flip (high quality), snatch, squat, squat forward, squat jump (load).

Master the front squat and front brace. It is not difficult to squat forward, but it requires high flexibility of elbow joint, shoulder joint and wrist joint. The weight of the front squat is generally 20 kg or more lower than that of the back squat, depending on the individual. But if you want to practice somersaults, the weight of the squat must also be taken into account. Squat forward, raise your head, keep your spine neutral, stabilize your core and kick with all your strength, with the center of gravity between the soles of your feet and heels. I won't elaborate on squatting here.

Second, technical training and endurance training

There is imitation of pulling the belt, pulling the tire (the same as the small platform similar to sled now), the tire is heavy (the weight is not enough to put the shot), and the starting practice of 20 to 30 meters should not take too long. Remember not to distort the action? .

Generally, the tires used for turning are bigger and heavier, which are generally divided into two ways: pulling up and rushing forward. Pull-ups stand up close to the tire with a large distance between legs, and lift one end of the tire from the ground to the thigh position like sumo wrestling. Note that even if it is pulled up, it is not directly pulled up, but on the front. Then put the tire on the front of the thigh or hip for support, then bend the hip slightly, change the hand push position, and push this end of the tire forward and upward.

Third, collaborative training.

Run rope ladders, hurdles, Hurdling (you can learn hurdling without hurdling, and opening the left and right arches is good for ligament flexibility, rhythm and hip strength) and jumping and stretching. The height of jumping and stretching is positively correlated with explosive force, and it can also be trained. You can watch Holmgaard's quality jumping training on Youku, which will be very helpful.

Reminder: Winter training will increase but not be greedy. Please practice properly according to the coach's training plan, focusing on small strength and abdominal muscle training. Don't believe that as long as you are not dead, you will practice among the dead. Scientific training will get twice the result with half the effort Science here refers to eating, drinking, sleeping, having a good rest and eating well, which is more important than training. Staying up late is a taboo.

Sprint is one of the track and field events, which generally includes: 50m, 60m,100m, 200m, 400m, 4x100m relay, etc. Its sports characteristics: it is an event in which people run the specified distance at the fastest speed at the same time on the track and field, with the first runner as the winner.

In the aspect of human function energy supply, sprint shows that the human body gives full play to human speed-limiting instinct and supplies energy through anaerobic metabolism.