Vol 5 Chapter 12: Return to track and field training (eight more)

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After the Spring Festival, Zhang Guan immediately invested in track and field training. Although it has been more than a year since they left the track and field, Zhang Guan has been engaged in sports this year, so the competitive state has not declined much. Once invested in systematic formal training, Zhang Guan can quickly recover to Peak state.
On the training ground, Yu guidance pressed the stop button of the stopwatch, and then immediately looked at the number on the stopwatch.
"Hand count 9.70 seconds! If you count the manual time error of 0.24 seconds, the electronic timing speed is 9.94 seconds, which is still the world's top speed. And Zhang Guan has obviously not done his best! It seems that he has not participated in regular track and field training for more than a year. Zhang Guan's condition is still very good." Gui Yu took a breath.
"My biggest worry is that Zhang Guan did not participate in track and field competitions this year, nor did he do serious track and field training. The competitive state will seriously decline, and even 100 meters will not even run for 10 seconds. Now It seems that Zhang Guan’s competitive posting is still good, just need some rehabilitative training, and then look for the state of the game through a few warm-up matches. Waiting for the Olympics, although it may not be able to break the world record, but won the gold medal There should be no problem." Yu Guizu thought quietly.
Zhang Guan also came over from the finish line and asked, "How is the grade? Okay! If you are not satisfied, I will run again and run faster!"
"The hand count is 9.70 seconds, which is not bad." Yu Guidang showed Zhang Guan the number on the stopwatch, and then said: "Go. Let's test the 200-meter run."
Since then, Zhang Guan has successively conducted 200-meter sprint, 400-meter sprint, 800-meter middle-run and 1500-meter middle-run tests. The test results show that Zhang Guan's athletics have not declined in track and field events. It was basically the same as at the end of 2006.
"Boy, you're in a good state! I thought you would definitely not be able to play in your current state. I also developed a set of high-intensity training programs for you. It seems that it is a little redundant." Yu Gui shot Pat Zhang Guan's shoulder, then pointed in the direction of Shachi, and then said: "Go. Coach Li is still waiting to test your long jump from there!"
...
A few minutes later, Zhang Guan jumped 8.32 meters in the long jump event.
"Okay, there is no step backwards. You can reply again. It's no problem to get the gold medal in the Olympics!" Coach Li said happily.
"The coach is assured that there is no problem with the gold medal. Although I haven't participated in track and field competitions for more than a year, I have never relaxed physically." Zhang Guan continued: "Coach Li, in my current state, have I learned about triple jump? Question!"
"Triple jump?" Coach Li hesitated for a few seconds and asked softly, "Do you really want to learn triple jump?"
Zhang Guan nodded solemnly: "I have asked Director Ma to help me sign up. As long as the National Athletics Championships in May, just jump out of the a mark. I will also go to the Olympics."
"Participating in the Olympic Games? Do you still want to win a triple jump medal?" Coach Li asked uncertainly.
Zhang Guan shook his head: "It's not a medal, it's a gold medal! Since it's a competition, it doesn't make sense to not win gold."
"Gold medal for triple jump in the Olympic Games?" Coach Li's tone was a little surprised, and when he saw Zhang Guan's serious expression, he immediately felt the persistence and desire for the gold medal in Zhang Guan's heart.
"Okay, if you want to practice, I'll pay!" Coach Li said.
Triple jumps are different from different long jumps. The first jump of a triple jump is a single-leg jump. Use the jumping leg to land; the second jump is a stride jump, and the swinging leg falls to the ground; the third jump is a jump, and use both feet to fall into the bunker. Simply put, it can be seen as a normal long jump plus a single-leg jump and stride jump.
Run-up is also very important for triple jumps. The final result is also determined by the horizontal speed obtained during the run-up and the vertical speed generated by the take-off. However, a good run-up is only the first step for the triple jump. The quality of a movement, the ability to maintain body balance, and the proportional distribution between the three jumps will also affect the final score.
For Zhang Guan, he was originally the world champion of long jump, and has learned the skills of striding, so there is nothing difficult to master in the technical action of triple jump, so Zhang Guan needs to learn some details. .
"Triple jumps have the same run-up as normal long jumps. The faster the better. The faster the speed, the more kinetic energy you can get. However, the horizontal speed obtained during the run-up continues to decrease during the three jumps, so how to reduce it? The loss of horizontal speed while obtaining a reasonable vertical speed is the main problem to be solved in the triple jump technique."
After Coach Li finished this, he paused for a moment, let Zhang Guan digest what he just said, and then hurriedly said: "The world’s best triple jumpers can maintain a total loss rate of 4% in speed. Below ten, this also makes them more advantageous in the last two jumps, especially the last one. And the speed loss rate of our triple jumpers exceeds this number, which is also between us and the world’s top triple jumpers. gap."
"There is a statement about the ratio of three jumps to three jumps. There have been a few times that there is an optimal ratio of three jumps, but in fact it is not possible to arbitrarily stipulate that a certain jump rhythm is the most suitable because of the athlete’s physical condition and quality level. , Technical characteristics, mental state and other aspects are very different, so each athlete must practice to form a jumping rhythm that is more suitable for his own characteristics. If you want to learn triple jump, then you must spend more time In this regard, you should practice your own jumping rhythm as soon as possible." Coach Li continued: "In general, triple jump is to convert the raw materials composed of speed, strength, coordination, flexibility and other qualities into A product system consisting of three distances. Can you understand that?"
"I understand." Zhang Guan nodded and then asked: "You just mentioned the ratio of three jumps, what are the average three athletes' ratios?"
"There really isn't a very accurate number to rely on, but what is certain is that the farther the athlete jumps, the greater the proportion of his third jump, which is what I just said. The problem of speed loss. The fact that they can jump far shows that the loss of their horizontal speed will be smaller. So, you should focus on practice!" Coach Li said.
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