The Sports Exam is coming soon How to increase speed and explosiveness through small railings

Mini hurdle exercises are one of the best tools for speed and explosiveness. That said, if they do it right, this tool will play a huge role in improving grades.

Athletes often do small hurdle training without a plan. They simply set a route and jumped the obstacle without thinking. Without kicking any small obstacles, then a group is considered successful.

There are two problems with this approach. One, jumping over obstacles at will doesn't guarantee you'll actually get faster. Secondly, and most importantly, it may actually increase the chances of injury.

At the Michael Boyle Strength Training Center, mini-hurdles training is a staple of athlete training. But Bowie asked his athletes to take a conservative approach to their mini-hurdles training.

Within 12 weeks, his athletes learned the basics and laid the groundwork that would allow them to become more explosive and resilient athletes at the end of the event.

"We have three three-week phases that focus on developing our landing skills, developing the ability to get a little bit of resilience, from centrifugal to centripetal, and then into real augmented training," Bao ye explains. "We have to get there with zero injuries, zero tendonitis and zero knee problems. Our progress is to do just that. ”

A high school runner crosses the yellow mini-hurdles at an athletics camp.

Here's how it works:

12-week small hurdle training program

First of all, Bao Ye said, you need to know the difference between jumping and jumping, which is often mentioned incorrectly. Jumping refers to the exercise of jumping and landing on the ground with two legs, while jumping is the movement of one leg.

For each of the following exercises, set up five small hurdles on a straight line, about 18 inches apart. If you're new to small hurdle training or reinforcement training, stick with a hurdle that's about 6 or 8 inches tall. For advanced athletes, as long as you can maintain your skills, you can use higher obstacles at will.

Boyle recommends doing small hurdle training twice a week after a dynamic warm-up and before lifting weights. On Monday, jump 5 groups of 5 columns. On Wednesdays, each leg jumps 3 sets of 5 bars. Use the upper body pill ball to enhance these exercises.

Weeks 1-3: Learning landing

Before you can do anything, you need to learn how to land properly. Landing correctly will not only put you in a vantage point on your next jump or jump, but it will also reduce the impact and pressure on the joints.

The landing mechanisms you learn at this stage reduce the risk of injury during exercise. Knee injuries often occur when you land or slow down, so it's important to check your posture so your body can maintain a strong posture that can handle fast and stressful movements.

How to: Jump over the first obstacle and land before jumping the next obstacle. The knees and hips are bent to almost the same position as before the jump, with the center of gravity resting gently on the soles of the feet.

Weeks 4-6: Increased difficulty

At this stage, you will still jump and stick to each landing. But the goal is to increase some height to increase the difficulty and teach your body to absorb more counterattack with solid technique.

For jumping, this is your chance to use 12, 18, or even 24-inch mini-hurdles, depending on your ability. For training, don't go over a 12-inch hurdle unless you're an experienced athlete.

Weeks 7-9: Add bounces

Now that you've mastered the landing technique, it's time to teach your body how explosive it will be on your next jump. But before you start jumping non-stop over the ladder, Bao Ye recommends landing steadily before the next jump. This is the next logical step in the immediate landing and jumping process. Bouncing helps increase the elasticity of the muscles, which means it teaches them to absorb the landing force as elastic energy, which is then released to a certain extent during the bounce. However, bouncing will slow you down a bit and force you to continue honing your technique in preparation for the final stages.

How to: Land on the ground with one or both feet using the same technique you learned in the previous stages. Immediately after landing, gently bounce so that your feet are about an inch off the ground. Land from the bounce and explode to your next jump

Weeks 10-12: Build explosive power

That's what you've been working on, and oddly enough, most people start here. But your work over the past nine weeks will pay off because you've now learned the right technique and your body is ready for explosive exercise.

Now your goal is to gently land on the ground from the jump and explode immediately, spending as little time on the ground as possible. The quick transition from landing to jump makes this an enhanced training and ultimately makes you a powerful athlete.

Source of the article: Physical Energy Supply Station

Junior Sports Center is a youth physical education information sharing and exchange platform founded by Ruize Sports, we advocate advanced physical education concepts, disseminate the latest physical education information, share youth physical education experience, and provide special teaching training and guidance for primary and secondary school physical education teachers and coaches.

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