短跑运动员力量训练的方法特征及趋势(1).docx

Characteristics and Methods of Sprinters' Maximum Strength and Speed Strength TrainingSprint is a typical speed - strength event, and its results depend to a great extent on the effective development of special strength. The traditional sprint theory holds that the power of running depends mainly on the supporting reaction force obtained by the back pedaling. In order to increase the power of running, the hip, knee and ankle joints of the supporting leg should be pedaled as straight as possible. Therefore, the strength of the knee muscles should be exerted as much as possible during the training. Influenced by the above viewpoint, the strength training with barbell as the main means is excessively emphasized in the strength training to develop the strength of knee extensors, such as weight-bearing half - squat or weight-bearing full - squat, etc. These means and requirements are divorced from the development of sprint skills and abilities. The long-term neglect of the training of local muscle groups, especially the training of the posterior group of thigh muscles, results in the uncoordinated development ratio of athletes' anterior and posterior thigh muscle groups. Although there have been many effective training methods in the field of strength training, most of them still have certain limitations. Here are some representative training methods to illustrate: 1. In the continuous development of modern sprint strength training rubber bands or spring training methods are widely used. The movement mode of the muscle group is the same as that of the running, especially the movement of the thigh muscle posterior group is strengthened due to the increase of running speed, and the location can be closer to the projection point of the body's center of gravity, thus buffering and shortening the pedaling time and increasing the horizontal component force. This kind of training method has certain effects on the development of local muscle strength, especially the strength of the posterior group of thigh muscles and lumbar abdominal muscles. However, this kind of training method is also suitable for other events and has become one of the shortcomings of the rubber band pulling training method. No matter whether rubber bands or springs are used for any limb strength training, the elasticity of the rubber bands or springs is utilized, and the longer the rubber bands or springs are pulled, the greater the pulling force is generated, thus playing a certain role in assisting athletes in training; However, when using this method for training, the force is uneven, and the athletes have certain subjectivity in the training process, and the strength given by the external load is almost small. 2. Pull and run training behind the bicycle The pull and run training behind the bicycle is that the coach rides the bicycle and uses a rubber band to connect between the bicycle and the athlete's body with a spacing of about 3 - 4 meters. The load and resistance are controlled by the coach through the brake. During the accelerated running when the athlete is blocked and pulled for a certain distance, the coach releases the brake and rides the bicycle quickly to enable the athlete to continue to accelerate for a certain distance under the condition of no resistance and relaxation, and then the coach slowly exerts resistance and then continues to run. In this way, through the transitional stage from resistance running to relaxation running to resistance running, the athletes can greatly enhance the strength of accelerating running, pedaling and stretching, and the strength of swinging legs to swing forward rapidly. In particular, the athletes will naturally generate the consciousness of hip forward movement under the action of waist belt tension, which can further improve and improve the sprint technology. This method is more in line with the high-speed swing with the hip as the axis, and also in line with the high-speed coordination between the fast swing with the hip as the axis and the working muscle group. The limitation lies in: due to the individual differences of athletes, the coach's control of braking is the key in training. This control also depends on the coach's subjective consciousness. In the process of carrying out the load, the stability of the resistance applied to athletes is not easy to grasp, which will have certain influence on athletes and even cause injuries. 短跑运动员最大力量和速度力量的训练特征及方法短跑是典型的速度力量项目，其成绩很大程度上取决于专项力量的有效发展。传统的短跑理论认为：跑的动力主要靠后蹬所获得的支撑反作用力，为了加大跑的动力，支撑腿的髋、膝、踝3个关节要尽可能的蹬直。因此，在训练中就得出了应尽可能发挥伸膝肌肉的力量。由于受上述观点的影响，在力量训练中则过分强调以杠铃为主要手段的力量训练来发展伸膝肌群的力量，如负重半蹲或负重全蹲等，而这些手段和要求都与短跑技术和能力的发展脱节。长期的忽视局部肌群训练，尤其是大腿肌后群的训练，就造成了运动员大腿前后肌群的发展比例不协调。虽然现在在力量训练领域中，已出现较多比较行之有效的关于大腿肌后肌群的训练手段，但大多还是存在一定的局限性，下面就列举几种有代表性的训练方法来加以说明： 1、克服自身重量的练习  在不断发展的现代短跑力量训练中，橡皮带或弹簧训练手段得到广泛运用，在运动时与相关肌群的活动方式与跑是一致的，特别是由于跑速的提高使大腿肌后群的活动加强，并能使着地点更靠近身体重心投影点，缓冲缩短蹬地时间，增大水平分力。此种训练方法对发展局部肌肉力量，特别是大腿肌后群以及腰腹肌的力量，有着一定的功效。但这种训练手段同样适合其它项目，也成为拉橡皮带训练方法的缺点之一；无论使用橡皮带或弹簧做任何肢体力量训练，都是利用其弹性，橡皮带或弹簧拉的越长，产生的拉力越大，对运动员在进行训练时起到一定的助力作用；但利用这种手段进行训练时，受力不均，而且运动员在训练过程中存在一定的主观性，外加负荷所给予的力量几乎很小。 2、自行车身后牵拉跑训练 自行车身后牵拉跑训练是教练员骑自行车，用橡皮筋连接于自行车和运动员身体之间，间距大约34米，负荷和阻力是由教练员通过刹车来控制的。运动员在受阻牵拉一段距离的加速跑动中，教练员松开车刹，快速骑动自行车使运动员在无阻力放松状态下继续加速跑一段距离，再由教练员慢慢施加阻力再继续跑动。这样，运动员通过由抗阻力跑放松跑抗阻力跑的过渡阶段，借以达到大幅度地增强加速跑蹬伸力量和摆动腿快速前摆力量，尤其运动员在腰部皮带拉力的作用下跑动中自然产生向前送髋意识，可以进一步来完善和改进短跑技术。这种方法比较符合以髋为轴的高速摆动，也符合以髋为轴的快速摆动和工作肌肉群之间的高速协调。局限性在于：由于运动员的个体差异问题，教练员对刹车的控制就是训练中的关键所在，这种控制也同样取决于教练员的主观意识，在实施负荷的过程中，对运动员所施加的阻力的稳定性不易把握，这就会对运动员造成一定的影响，甚至出现伤病。