中长跑、马拉松技术教学（Technical teaching of middle distance race and Marathon）.docVIP

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中长跑、马拉松技术教学（Technical teaching of middle distance race and Marathon）.doc

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中长跑、马拉松技术教学（Technical teaching of middle distance race and Marathon）

中长跑、马拉松技术教学（Technical teaching of middle distance race and Marathon） Middle distance race, marathon First, middle distance race, marathon Technical Teaching (1) analysis of technical movement of middle distance race: The technique of middle and long distance race consists of four steps: starting, starting acceleration, running and finishing, and accelerating sprint. The most important thing is the technique of running, the distance between the project and the distance is different, and the technique of running is also different. Generally speaking, the longer the distance, the smaller the stride length. (1): the upper part of the body to maintain normal posture and upper body slightly forward, middle upper body remained at around 8~10 degrees, the marathon remained at around 5~8 degrees; head and neck muscles are more relaxed, at the end of the thrust of a moment before the hip, waist slightly forward. (2): the moment of leg movements after driving leg end of the calf muscle immediately relaxed natural folding and thigh, with thigh leg drive positive forward swing, after kicking hip knee and ankle is a swing leg cushion with moving forward, in a moment of supporting and swinging leg thigh will overlap rapid forced hip extension, which formed along the longitudinal axis of the hip extensor force and corner swing leg, the hip along the longitudinal axis, and the rapid extension of the knee joint and ankle joint. (3): a.. After the flight in the flight phase, the body in the air when any improper action does not accelerate the center forward, to create favorable conditions for the rapid front swing leg thigh actively swing, knee to relax leg off nature. Helps increase natural stride and leg muscle relaxation. B. long distance support a little longer. The ratio of the flying time to the supporting time is close to 1:1, while the middle distance running time is longer, and the ratio is larger than 1. (4) foot landing: the foot landing are outside the front foot first, th