(1) reason. Hurdle running is poor and the speed is too slow. The last two steps are to take a big step to lower the center of gravity of the body, and to step on the ground with the heel or with the sole of the foot to cause great braking. When stepping on a stride, the coordination of pedaling and swinging is poor, the strength of lower limbs is poor, the knee flexion buffer is too large, and I am psychologically afraid of hurdles.
(2) Corrective methods. The technique of hurdle race is modified to form a more accurate step and improve the accuracy of the starting point. Reduce the height of hurdles, shorten the distance between hurdles, and run with high center of gravity. The last two or three steps are to run according to the sign, and the last two steps are to check and correct the "short step" relationship.
2. Do hurdle imitation exercises. Practice rope skipping, weight jumping, long-distance multi-stage jumping and bipedal continuous hurdle (hurdle height is 76.2 cm) to develop the muscle strength of each joint and sole of lower limbs.
3. The body has been vacant for too long when crossing the hurdle. (1) reason. When running errands, the knee joint bends too much, the foot follows the ground, the angle of kicking the ground is large, and the vertical component is too large. The starting point is too close to the fence frame, so it is forbidden to swing the swinging leg forward quickly to the fence for fear of being injured when touching the fence. Swing the leg, kick the leg, slowly stretch the calf, and swing the leg down.
(2) Corrective methods. Change the starting point so that it is not shorter than its own length of seven feet, and appropriately speed up the running before the hurdle. Learn the correct take-off technique, keep the take-off posture with high center of gravity, and replace the hurdle with rubber strip to eliminate the fear of hurdles.
4. Master swinging legs, bending legs, swinging and attacking bars. Swing legs swing straight legs to attack the fence or bend legs to bypass the fence.
(1) reason. The concept of swinging leg is unclear. The knee joint of swinging leg is tense, and the calf is stretched prematurely. The swinging leg is not folded enough, the strength of thigh flexors is poor, and the thigh is not raised high before turning.
(2) Corrective methods. Explain the technique of swinging legs and bending knees in detail, and do various imitation exercises of bending legs repeatedly. For example, when standing facing the ribs, the distance is1.2 ~1.4m.. After swinging your legs, start folding your thighs and calves, swing your legs forward with your knees, and then quickly extend your thighs out of your calves when you are flat in front of your body. The soles of your feet extend to the waist-high part of your ribs to support your legs to push the ground and lean forward. Grab the ribs.
5. Continue to do the "whipping" action of swinging your legs and bending your knees.
Stand upright or with both hands supporting the ribs, swing your legs, bend your knees forward, and continuously lift sandbags with the weight of 10 ~ 15 kg on your knees to develop the strength of iliopsoas and thigh flexors. Repeatedly do the swinging leg hurdle exercise, ask the thigh to be raised high, then swing the calf forward to relax the knee joint.
6. The action of flying hind legs is incorrect.
(1) reason. The leg lift is not fully stepped on, and the leg lift starts too early. Poor muscle stretching ability, poor flexibility of hip joint, unable to make a large-scale split leg action in the air. Swing legs, straight legs, swinging downward pressure is not positive. The uprightness of the upper body hinders the lifting of the cross-legs, or the swinging of the two arms is not in harmony with the movements of the legs.
(2) Corrective methods. You need to fully stretch the hurdle to start the hurdle, and don't rush to lift it. Properly lengthen the span, speed up the running speed, and complete the rapid cutting and turning through the lower hurdle with greater movements.
Develop the muscle extension of hind legs, improve the flexibility and flexibility of hip joint, and often do leg press splits, including vertical splits and horizontal splits.
7. When crossing the hurdle, swing the back of the leg or cross the knee, and the inside of the ankle touches the hurdle.
(1) reason. The swinging leg hits the hurdle because the starting point is too far, the swinging leg moves forward too slowly, or the folding height is not enough, and the upper body leans forward too much. One reason why the knees and ankles of the straddle legs hit the fence is that the position of the thighs and soles is incorrect during the leg lifting, and the other reason is that the knees are not abduction when the straddle legs are lifted.
(2) Corrective methods. In-situ support and hurdle lifting are practiced repeatedly, and the knees are required to be slightly higher than the ankles, the calves are tightened, and the inner side of the feet is kept parallel to the ground (toes should not fall). When lifting the span, make the upper body lean forward in time. Adjust the crossing point to strengthen the thigh lifting ability of swinging legs.
8. The body is unbalanced, and the action stops when you get off the bar.
(1) reason. When swinging your legs to the ground, you can't lift them in front of your body.
Swing legs press down negatively, the upper body stands upright, and the center of gravity of the body is backward.
When I stepped on it, I didn't stretch enough, so I was in a hurry to lift my legs. When I stepped on it, my legs landed almost at the same time. Poor coordination between legs and arms, torsion of trunk and deflection of shoulder axis.
(2) Corrective methods. Hurdling is specially practiced to improve the shear and torsion of legs, improve the physical stability when crossing the hurdle, and make the shoulder axis and hip axis basically parallel to the hurdle.
Do the imitation exercises of upper and lower limbs, especially strengthen the action control ability of the arm of the same leg, so as to avoid the torsion of the shoulder and trunk caused by the pull back of the arm.
Improve the flexibility of hip joint and enhance the muscle strength of hip joint.
Develop the strength of ankle joint and sole of swinging leg and improve the support ability of lower limbs.