边界训练对于运动员的Oztrack方法

作者:史蒂夫·贝内特

This article explains a way of training for runners that will steadily improve their power levels in a specific way. It works as a crucial element in the development of Sprinters & is also very effective at improving “ease of speed” & finishing burst speed for distance runners.

起步边界

These involve starting from being in a standing race start position & doing four bounds then a jump into a sandpit. We measure the distance from the front of the “front foot” to the back of the sand print from the landing. The athletes should aim for maximum distance & try to steadily improve their total distance. Part of the improvement is in technique, but much of the long term improvement is built from the benefits of doing good weight training & improving core strength.

这种边界涉及到速度较慢的运行开始边界长肌肉收缩。 在特异性原地起步边界来讲是最相似的短跑选手开始与早期的加速阶段。 因此,改善原地起步边界的距离通常会显示在一个更快的启动为运动员。

Weight training exercises that will help improve this area the most are single leg step ups onto a box. I have seen elite female sprinters do as much as 90kg in this exercise. Its a great exercise in terms of being specific for both this bounding and the sprinters start.
深蹲也是有用的,但作为一个两足运动,他们不装载多达单腿练习腿,但他们不断加强背部肌肉更加如此。

想站在边界开始被作为一种活动,使神经系统的使用,从重量训练获得的力量练习。 它是将肌肉增长到真正的功率增益的方法。 然后运行本身是在这一过程中的下一步。 边界可以连接两个。

Many squads do too much volume, where we pioneered a low volume approach. Athletes should do no more than about 30 contacts per leg of bounding in a session. Focus on quality. If the athletes are used to this small volume on a regular basis it is a very safe activity. Doing 2-3 times that volume is the mistake that many coaches have made in the past. If kids grow up doing this type of bounding they will have incredible power potential and it will likely give them greater resilience against being injured. We do always do them in cushioned shoes or jumpers spikes. Certainly not in hard shoes with no cushioning, or on a synthetic surface barefoot, although doing them barefoot on grass with athletes used to running barefoot will probably be OK.

每只脚接触应尽可能平坦的脚越好(而不是脚尖先影响)和运动员应瞄准了积极的(向后移动)一脚好球。 还用大和强大的手臂的动作。

运行开始包围

Running start bounds are a progression from standing start bounding & can be done more during the power phases of the year. Its best to start from a 5m running start & measure them similarly, then progress once a plateau is reached to 10m running start. 10m is usually the best distance. True sprinters/jumpers usually go far further from a running start & get bigger distance from the 10m run than the 5m run by far. However the athlete has to be ready for it & must develop solid ability at standing bounds before starting running bounds.

Running bounding has much shorter contact times with the ground & therefore requires much quicker muscular contractions. The athlete also needs to stability strength & eccentric strength to be able to make quick contacts with the ground. Usually long distance endurance athletes have poor ability in this area due to low % of fast twitch fibres & often can barely go any further from running start bounding. However the opposite is true for specialist sprinters. This distinction is ability even when untrained is a way of doing talent identification.

因为专一专注于快肌纤维和快接触开始运行边界的更具体到中间的短跑比赛后期加速阶段。 因此这种类型的边界的应在运动员训练更具体地,功率集中的阶段使用。

再次运动员不应该这样做每这类培训的腿超过30接触。 他们还应该测量每一次尝试与目的的最大距离每次尝试。 通常在一个会话中的最佳距离将发生前三尝试这样的反做多6尝试在会话中。 做更多的风险和伤害也将压平的神经系统和破坏的力量正在执行质量好之后,本次会议结束/快速收缩活动时间过长。 它有时会破坏质量超过5天。

速度边界

我们经常做10m运行开始与20m运行启动速度范围。 Youcount的步数,也是时间的20m间隔。 运动员的目标是通过降低自己的得分提高。 得分的步数×(秒)如7.5步骤的时间和2.6s是19.5。

速度范围在正常边界的优点是接地触点更快,更使一个良好的开端。 这使得他们更具体的活动。 运动员通常只有3-5尝试在会话的开始。 这通常是在今年的赛前阶段完成。

高跨栏跳动

I developed the idea of high hurdle hopping because i wanted an activity that would help an athlete stay “stiffer” & become bouncier when their legs are closer to being straight than in any part of the acceleration phase. That is because at maximum speed is when the athletes are running with legs that are the closest to being straight during the support phase. It also is true that any athlete the time of years where they will be performing with the highest maximum speed is also when bio-mechanical analysis will show their support phase is the closest to being straight.

So the challenge was to find a plyo-metric activity that made it possible to have a solid stimulus but not one that causes a collapse in support of much more than what happens with maximum speed running. This can only happen in earthXCHARXs gravity when an athlete bounces with both legs at the same time. So the idea of doing just 2-3 high plastic hurdles was thought of and tested. It worked well & seemed in specialist sprinters helps develop in them the ability to stay higher during the support phase & as a result develop their best maximum speeds for the macro-cycle.

唯一的其他更具体的活动冲刺本身! 或者是超速行驶。 但往往与它的运动员将下降与坐。 破坏的效果。

高关弹跳小卷是辉煌的。 我们的建议是做不超过每站如12点¯x6障碍3固体接触。

The better progression is maybe to just start with 2 plastic ply hurdles & do this 6 times. This will result in just 6 solid impacts % 12 smaller ones. There is the initial bounce before the hurdle, the solid quick impact between hurdles & then the landing. Just keep in mind that the centre bounce is incredibly intense.

We usually always use special plastic plyo hurdles & do these on a synthetic race or long jump run-up surface. We also do them in spikes and aim to land front foot first with maybe only a very light kiss of the heal on the ground. Start at a low enough hurdle that the athlete can do them quick & high, then steadily progress.

Once again this activity needs to be done at the right time of each macro-cycle. Just at the right time in the training season before the occurrence of major races. Its not an activity to do all year. The athlete to get the most out of it needs a background of good strength training & standing start plus running start bounding. Progress in this activity with quality don’t try to force improvement.

保存记录

这是一个有趣的活动和它给运动员一些享受,将显示他们的力量训练是工作包括核心稳定性训练。 这也将是一些可以帮助他们的表现。 一旦运动员实施这些活动,为期一年,如果你要他们停止了一年,你会看到在加速和最高车速明显下降。

警告: Don’t let athletes do above the recommended amounts of this activity, which is easy to do, because they think its great fun & will readily do too much of it for their own good. So be prepared coaches to “pull in the reins”. With these activities more is bad.

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