跑的基础跑FUNDAMENTAIS OF RUNNINGRUNS基本练习1：脚跟上提练习BasicExercise1:HeelKick-upDrill负荷：1次重复=20-30米。Loading:1rep=20-30metres.基本练习2：踝关节练习Basic Exercise2:Ankling Drill负荷：1次重复=15米。Loading: 1 rep =15 metres.基本练习3：高抬腿练习Basic Exercise 3: High-knee Drill负荷：1次重复=20-30米。Loading:1rep=20-30metres.基本练习4：高腿伸膝练习Basic Exercise4:High-kneewithExtension注：脚的“扒地“动作，与摆动腿膝关节的伸展同步。Note:'Clawing'action ofthefoot; simultaneous with extensionof theknee joint ofthe free leg.负荷：1次重复=20-30米。Loading:1rep=20-30metres.跑！跳！投！国际田联田径运动教学官方正式指导书RUN! JUMP! THROW! The Official IAAF Guide to Teaching Athletics
跑的基础跑FUNDAMENTALS OF RUNNINC10RUNS练习组1：组合和变化EXERCISEGOUP1:COMBINATIONSANDVARIATIONS采用一条腿的基本练习，然后换腿进行下一次重复。?Basicexerciseswithonelegthenchangelegforsecondrepetition.高抬腿一跑三步-脚跟上提一跑三步-高腿等。?High-knee-threerunning strides-Heel Kick-up-three running strides-High-kneeetc.高拾腿-脚跟上提一跑三步-高拾腿一脚跟上提等。?High-knee-Heel Kick-up-three running strides-High-knee-Heelkick-up-etc负荷：1次重复=40-60米。Loading:1rep=40-60metres.练习组2组合和过渡EXERCISEGROUP2:COMBINATIONSANDTRANSITIONS从踝关节练习到高拾腿。?From Ankling to High-knee.从高抬腿练习到快速跑。?From High-knee to sprinting从脚跟上提练习到快速跑6FromHeel Kick-upto sprinting从高拾腿伸膝练习到快速跑。?FromHigh-kneewith Extensionto sprinting负荷：1次重复=40-60米。Loading:1rep=40-60metres练习组3：臂部动作EXERCISEGROUP3:ARMACTION双臂抓住髋部固定。固定双臂20米加速跑。放开双臂然后进人正常短跑。?Fix arms by grasping the hips.Acceleratefor 20 metres,keeping arms fixed.Release arms then sprint normally举起双手，20米加速跑。放下双臂，进人正常短跑。Holdhands up.Accelerate for 20 metres.Drop arms then sprint normally.负荷：1次重复=40-60米。Loading:1rep=40-60metres.练习组4：变速跑EXERCISEGROUP4:INSANDOUTS加速跑10米-惯性跑10-15米-加速跑10米-惯性跑10-15米等。直至最大达到100米。.Acceleratefor10metres-floatfor10-15metres-acceleratefor10metres-floatfor10-15metres-etc.Uptoamaximumof100metres.跑！跳！投！国际田联田径运动教学官方正式指导书RUN!JUMP! THROW!TheOfficial IAAFGuidetoTeachingAthletics
跑的基础跑11FUNDAMENTALS OF RUNNINGRUNS4.游戏4.GAMES短跑游戏SPRINT GAME15m-20m在每个队场地的远端放置一个轮胎或圆环。运动员冲刺跑到轮胎处，并将其套过身体，然后跑回与下一名运动员击掌，轮换继续跑。Atyre orhoop is placed atthe farend of eachteam's course.The runners sprintto the tyre and slipthrough itbefore startingthenextrunnerwithahandclap.变化练习形式：所有运动员一起起跑到轮胎处，并将其套过身体，然后一起跑回起点。Variation:All runners start togetherand slip throughthe tyre before sprinting back to the starting point together.接力游戏RELAYGAME20m-25m各队以一列纵队绕两个折返标志轻松跑。每个队的第一个运动员持一只接力棒。按照一致的指示信号，他（或她）沿路线从队中跑出，一直跑到他（或她）队中的最后一名运动员。交接接力棒，并向前传到新的带头运动员那里，继续跑出，等等。Teams run easily in single file around two turning marks.The first runner of each team carries a baton.On an agreed signalhe/she sprintsawayfromtherestoftheteamandfollowsthecourse until reachingthelastrunnerof his/herteam.Thebatonishandedoverandpassedforwardtothenewleaderwhosprintsaway,etc.变化练习形式：跟随音乐节奏跑。Variation:Runto music.跑！跳！投！国际田联田径运动教学官方正式指导书RUN!JUMP!THROW!TheOfficial IAAFGuidetoTeachingAthletics
跑的基础跑FUNDAMENTALS OF RUNNING12RUNS4.游戏（续）4.GAMES (continued)跨栏游戏HURDLEGAME为每个队提供若干硬纸箱。标出纸箱运送的放置地点。第一位运动员把他（或她）的纸箱跑步搬到第一个标志后返回击掌：第二位运动员跑出，把他（或她）的纸箱跑步搬到第二个标志；继续。当纸箱都被分布摆完，第一轮结束。在第二轮游戏中把纸箱用作栏架，可以采用穿梭跑或折返接力跑。在最后一轮游戏中逐一地收回纸箱，返回起点。Each team is given a pile of cardboardboxes.Marksareplacedshowingthepointstowhichtheboxesmustbecarried. The first runner carries his/her box to the firstmark,returns and sends off the next runner with a handslap.The second runner carries his/her box to the secondmark, etc.The first round is finished when all the boxeshave been distributed.In the following rounds the boxesare used as hurdles.Shuttle and turning relays are possi-ble. In the last round the boxes are collected one by oneand returned to the start.注：标志放置的位置，应保证可以按专门的节奏跑过纸箱（步节奏”“两步节奏"等）。Note:The marks should be positioned in sucha waythattheboxes canberunoverwithaspecificrhythm ("one-striderhythm","two-stride rhythm" etc.).AVariation:Cones can be set out instead of marks.In thefirst round the runners place rings over the cones.In thePfollowingrounds the runners hurdle the cones/rings.耐力游戏ENDURANCEGAME在200-400米越野跑场地上运动员必须跑完设定的圈数。每一圈都要经过一个投掷站点。只有运动员投挪击中目标后才允许继续跑。三次投挪都没有击中目标的运动员必须再跑目标投挪Targetthrows另外一个罚圈。Runners mustcompleteaprescribednumberof laps on a200400metrecrosscountrycourse.Eachlapis inter-ruptedbya throwing station.Runnersare allowed tocon-tinue only when they hit the target. Runners who fail to hit2thetargetafterthreethrowsmustrunapenaltylap.消PenaltyLa变化练习形式：成组跑。只有在组中所有成员都击中目标，或跑完罚圈后，才允许继续成组练习。Variation:Run in teams.The team can only continuewhen allmembershavehitthetargetorcompletedthepenalty lap.越野跑CrossCountryRun跑！跳！投！国际田联田径运动教学官方正式指导书RUN! JUMP! THROW!The Official IAAF Guide to Teaching Athletics
短跑SPRINTS