The specific training methods are as follows:
1, for practicing explosive power, you can try running with your legs high, jumping vertically in place, jumping with weight, running with weight, and squatting with weight. In addition, sit-ups, skipping rope, push-ups and pull-ups. Usually, if there is a venue, you can practice running back and forth for the following 30 meters, or sprinting for 30 meters.
2. Step-length training, such as changing legs with weight, striding with weight, running with weight, jumping steps with weight, running steps, striding with great strides (the swinging legs are required to press down actively and the calves are required to land from front to back), jumping with frog and jumping with one foot, etc., to improve the back pedaling ability during running. Training methods such as leg-lift running, leg-lift "wheel-run" by pulling rubber bands, abdominal jump, etc. are adopted to improve the swing range and speed up the swing, and other training methods and means are adopted to strengthen the flexibility of hip joint and the stretching training of muscles, thus improving the step capacity.
3, step frequency training, high-speed, large-scale swing leg swing back and forth practice, requires a reasonable folding technology in the fast swing, the tighter the swing leg is folded, the smaller the radius, and the faster the swing speed. To speed up the practice of landing on the sole of the foot, it is required to shorten the flying time as much as possible. Fast swing arm and swing leg exercises require coordinated leg and arm movements.