短跑-技术跑RUNS19SPRINTS-Technique最家康界民学支撑支撑腾空FLIGHTSUPPORTSUPPORT腾空阶段FLIGHT PHASE前摆Front Swinging教练员应该：COACHES SHOULD:.从侧面和前面观察。Observefromthesideand front.?适宜发展力量和弹性功率力量。Developappropriatestrengthandelasticpower.?采用专门练习掌握各个阶段的动作。Usedrillstodeveloptheactionsinthephases福确认脚下对于身体向后运动，把脚着地时产生的制动力减小到最小程度。Ensure that thefoot is movingback relativeto thebody sobrakingforcesareminimisedat.touchdown.W目的Objective最大程度地后瞪向前推动身体，准备有效的脚落地动作帮助运动员做到：Tomaximise theforward drive andto prepare foran effectivefoot plantHELPATHLETESTO:attouchdown.协调支撑和腾空阶段。Coordinate the support and flight phases.技术特征?采用快速、放松的臂部动作，加强后暨。Technical characteristicsUseafastrelaxedarmactionemphasising?摆动腿膝关节向前上方摆动（继续后瞪和加大步长）。（1）thedrivebackwards.Kneeof theswing legmovesforwardsandupwards(tocontinuetheO保持驱干姿势正直。drive and increase stride length).(1)Keep trunk positionupright.支撑腿膝关节在折叠阶段明显屈曲（达到短的摆动半径）。（2）?在腾空阶段，摆动腿的大腿摆到水平姿势Knee of the support legflexesmarkedly in therecoveryphase (to achieveBring the thighof thefree leg to horizontalashortpendulum).(2in the flight.福下一条支撑腿迅速后摆（把脚着地产生的制动动作减小到最小程度）。（3）Next support leg sweeps backwards (to minimise thebraking action attouchdown).(3)跑！跳！投！国际田联田径运动教学官方正式指导书RUN!JUMP!THROW! The Oficial IAAF Guide toTeachingAthletics
短跑-教学步骤跑20RUNSSPRINTS-Teaching Progression步骤1基本练习STEP1BASICEXERCISES目的Objectives:发展跑的基本技能。#民专Todevelopbasic runningskills.提示：TIPS:高抬腿练习做到“大腿与地面平行”。?For high knees,Thigh parallel to采用基本练习完成准备活动：the ground."Usethebasicexercisesto completethewarm-up:脚跟上提练习做到“脚尖上提，脚跟··踝关节练习。上提"。AnklingForheel fick,Toe up.Heel up."?高拾腿练习。目视正前方，在练习接近结束时连贯地HighKnees·脚跟上提练习。加大步长。Heel Kick-upFocus straight ahead and stride?高抬腿伸膝练习。out smoothlyat the end of the drill.HighKnees with extension步骤2基本专门练习STEP2 BASICDRILLS...目的OBJECIVES:发展短跑技能和协调性。净要To develop sprinting skills and coordination.版度京盛最要典费文民中房乐1乐提示：TIPS:组合练习和变化练习。福?根据年龄和能力确定距离。Combinations and Variations.Distanceaccording to ageandandability组合练习和短跑过渡练习（见图）。B?想双臂放松，“向后，向后”。Combinations and Transitions to sprinting (see figure)Think,relaxedarms,"back,back"臂部动作专门练习。.目视正前方，在练习接近结束时连贯地加大步长BArmActionDrills.Focus straightahead and sprint smoothly atthe?变速跑练习。end of the drill.InsandOuts.跑！跳！投！国际田联田径运动教学官方正式指导书RUN! JUMP! THROW! The Oficial IAAFGuide toTeachingAthletics
短跑-教学步骗跑RUNS21SPRINTS-Teaching Progression步骤3阻力跑STEP3RESISTANCERUNS目的OBJECTIVES:发展后阶段能力和专项力量。Todevelop the drivephase and specific strengthG提示：TIPS:?不要夸大阻力。Donotexaggeratetheresistancee保持高重心跑，而不向阻力方向采用同伴或器械施加阻力。“倾倒”。Usetheresistanceofapartneroran implement.Run tall and withoutleaning in?不要夸大阻力。to'the.Do not exaggerate the resistance.在练习结束时走回来。保证支撑腿的充分伸展和短暂的接触地面时间。RWalkbackonalldrillsEnsure full extension of support leg and shortground contacts.步骤4追逐跑STEP 4PURSUITRNNS目的OBJECIVES:发展反应速度和加速能力Todevelopreactionspeedandacceleration京人提示：TIPS:O前面运动员快速和连贯加速。中采用一根棍或绳子（1.5米）。Lead runner,acceleratequickly andUsea stick ora rope (1.5m)smoothly.?在一条线上慢跑。福后面运动员注意对前面运动员作出反应。Jog in lineRear runnerfocus on reacting to lead?前面运动员放开棍（或绳子）.开始追逐跑。runner.Front runner releasesthe stick (orrope)to initiatethepursuit.囍变化起跑速度。Varythe starting pace.跑！跳！投！国际田联田径运动教学官方正式指导书RUN! JUMP THROW! The Oficial IAAFGuideto Teaching Athletics
短跑-教学步骤跑SPRINTS-Teaching ProgressionRUNS22步骤5加速跑STEP5ACCELERATIONRUNSc.00000e012目的OBJECTIVES:发展加速能力和最大速度。Todevelopacceleration and maximum speed.提示：TIPS:?到达运动员快速跑入。Incoming runnershould sprintin strongly.6m出发运动员作出快速反应。20mOutgoing athlete should reactquickly.标出一个6米区域。.随着加速逐渐加大步长。Mark a 6m zone.Gradually lengthen the strides名运动员的同伴在区域末端等待。withacceleration.Onepartnerwaits attheendofthezone.当到达运动员进人区域时开始加速。Acceleratewhen theincomingpartnerentersthezone.行进间"30"-20米至30米快跑步骤620TO30METRESSPRINTFLYING‘30'-STEP6目的OBJECTIVES:发展最大速度。Todevelopmaximumspeed.20m-30m提示：TIPS:在速度区域保持步频。C根据运动员生长发育年龄和经历，标出一个20米至30米的区域。福Maintain frequency through-depending on the developmental age and ex-Markazoneof20mto30m-out the speed zoneperience of the athletes..保持双臂动作快速和放松。总是采用最大加速度的30米助跑。酒Keep arms fast and relaxed.Alwaysuse30mapproachwithmaximalaccelertion.如果不能保持速度就停止练习。O以最大速度跑过这个区域。Stop practice if cannotRun throughthezoneatmaximumspeed.maintainspeed.跑！跳！投！国际田联田径运动教学官方正式指导书RUN! JUMPI THROW! The Official IAAF Guide to Teaching Athletics
跨踞式起跑CROUCH START