As soon as Chen Qiang entered the training space, he saw a new message appear above his head.

Run under 12 seconds in the 100-meter dash to unlock new missions.

New mission, complete a 100-meter dash on the track. Mission time, 12 seconds, mission reward, 10 points.

"There's a new quest to unlock. The last time I unlocked the task of running a marathon, it was because the cumulative distance I ran in the real world reached 42 kilometers, and this time the unlocking condition is to run 12 seconds in the 100-meter race. ”

"According to this unlocking condition, running for 12 seconds in a race will unlock a new mission, so if I run for 11 seconds in a race, or even run within 10 seconds, I should also unlock a new mission! The key point is to achieve the corresponding results in the competition, and the daily practice does not seem to count. ”

"The newly unlocked task, to complete a 100-meter dash on the track, does not say whether it needs to race, then daily practice can also be used to complete this task, but the requirement is that you must run on the track, and it should not be possible to run elsewhere. Also, the completion time is 12 seconds, which means that I need to complete a 100-meter dash in 12 seconds to complete the task. ”

"In terms of mission difficulty, this new mission is more difficult than the previous two long-distance running missions. The first task is to run 10,000 meters, there is no time limit, even a three-year-old child can complete it, but it takes a little more time. The second task is to run a 42-kilometer marathon, the task time is 24 hours, and you can rest during the period, and it is not a problem for normal people to run 42 kilometers in 24 hours. ”

"But this 100-meter run in 12 seconds, that has to be done by athletes, and ordinary people who have not been trained in sports can't run 100 meters in 12 seconds. Although this reward is only 10 points, it is still worth 10 points to earn 10 points in 12 seconds. ”

"If you do that, I only need to complete 50 of these tasks a day to get 500 points, which is equivalent to completing the task of running a marathon. For professional sprinters, the 100-meter sprint training that doesn't know how many times a day to run and the 100-meter sprint training that is just 50 times is nothing more than a drizzle. ”

"This new task, the speed of earning points is faster, but I don't know yet, what is the cooldown time of this new task, if it is only a minute or two cooldown, I can at least brush more than 100 points per hour. When I get the chance, I'll have to find a stadium to try it out. ”

Chen Qiang already had some understanding of this training space, and he analyzed so many things in just one piece of information to unlock new tasks.

……

Regardless of the new tasks he had just unlocked, Chen Qiang entered the track and field of the training space, and then hired a senior track and field coach to start a day of training.

Today's training topic is the forward swing technique of the thighs in sprinting.

In the past, Chen Qiang mainly used the back pedal technique in the process of running on the way, which has a very good effect on the cinder track and is also the core of the traditional sprinting technique.

The greater the force of the pushback, the greater the reaction force and acceleration generated, and the faster the speed.

In this era, the technique of running and kicking on the way is still a technique that has not been developed by athletes, and with this technique, Chen Qiang is enough to become a very good sprinter.

But Chen Qiang felt that it was not enough to close to the back pedal technique, because at the National Games, he was not facing a 12-second runner like Cui Linhai, but a world-class sprinter like Liu Changchun.

Chen Qiang has long learned from the newspaper that Liu Changchun can now run to 10.8 seconds, and this is not his peak result, and he will break the national record with a time of 10.7 seconds in the future.

In other words, Liu Changchun is now at the peak of his career.

Chen Qiang's current real strength, that is, he has just run within 11 seconds, there is still a certain gap compared with Liu Changchun.

There are only two weeks left before the start of the National Games, and in such a short period of time, if you strengthen your body, you will have little effect, so you can only find a way to do it technically.

So Chen Qiang decided to increase his technical training, and all he could think of was the forward thigh swing technique of sprinting.

In his previous life, Chen Qiang once went to the provincial junior sports school to do technical guidance, and one of the projects was to teach sprinters to use the forward swing technique. According to tests, athletes can improve their time by an average of 0.8 seconds when using the forward swing technique.

0.8 seconds is the effect of a juvenile athlete, for adults, the effect may not be so obvious, a compromise, 100 meters to improve 0.4 seconds is always possible.

After 2000, more and more thigh swing technology was used, especially the rise of Usain Bolt, so that athletes realized that the front swing technology is so important, more and more people began to study the front swing technology of sprinting, and more and more athletes began to use this set of techniques in refinement.

For example, Su Bingtian's performance improvement has a lot to do with the development of forward swing technology, the yellow race is inferior to the black in terms of physical explosiveness, which is an undeniable fact, but in terms of physical coordination, the yellow race has an advantage, Su Bingtian is through superb sprinting skills, to make up for the physical gap with the black people.

According to research, elite athletes spend only 22.1% of their leg supporting each other, while their legs swing forward 77.9% of their time. Strengthening the display technology is equivalent to improving the efficiency in this 77.9% time period, and the speed will naturally increase.

After all, sprinting is a racing sport, comparing speed rather than strength, strength is only an indirect factor affecting sprinting performance, and overemphasizing the power of the back pedal has a negative impact on improving speed.

Strengthening the swing of the hip joint as the axis is the key to improving the running speed, after all, the various organs of the hip are the engine of the human body's running. The so-called swing that strengthens the hip joint as the axis refers to the forward swing of the thigh.

The thigh swing technique is much more difficult than running back in the middle of the road.

The technical essentials of the back pedal are relatively easy to master, there are not many details, as long as the leg strength is sufficient, even if the technique of the back pedal is slightly inferior, it will play a very fast speed.

After all, the back kick is a technique that focuses on strength, one force down ten times, just like smashing the wall with a sledgehammer, no matter what posture, no matter what angle, it is dry, and the strength is enough to smash the wall. That's why in the post-pedal era of sprinting, black sprinters are so strong.

As an athlete, you may be able to easily learn the forward swing technique, but in terms of technical details, it is necessary to revise it a little bit, which also involves the adjustment of cadence rhythm and stride length. Through the continuous adjustment and improvement of details, you can gradually improve your performance.

This is like a master carver in the completion of a jade carving work, relying on a sledgehammer is definitely not good, even if the prototype of the work comes out, it has to be carved little by little, even if it is a little flaw, it must be corrected.

Therefore, the front swing technique is a delicate job, which not only tests the athlete's understanding, but also tests the coach's coaching ability.

Chen Qiang's theoretical knowledge of the front technique is very rich, and he has read too many papers on the front swing technique, so there is no problem for him to give a lecture to the coach. But when it comes to practical training, Chen Qiang is not as good as a senior track and field coach.

Theory and practice are, after all, two different things.

……

After finishing the sprint training, Chen Qiang went to the physical training center in the space.

Although the thigh swing is a very delicate technique, it also requires a certain amount of physical fitness to achieve this technique.

For example, if the hip muscles are not strong enough, the eccentric and centripetal contraction ability of the muscles will be affected, and at this time, during the running, the heel position of the supporting foot will touch the ground, and the time for the foot to support the ground will be extended, and the speed of ankle extension will be reduced when pushing back.

Another example is the rapid contraction of the thigh thigh reflex muscles, and the strength is weak. In the process of running, the speed of swinging the leg forward swing is closely related to the rapid contraction of the hip flexion muscle group and the retrofemoral muscle group of the ipsilateral leg, and the whole leg swing action is actually driven by the hip flexor muscle group to drive the thigh forward swing, and the thigh swing process, the calf should also actively move closer to the thigh, and the entire knee joint should maintain a small folding angle, and all these technical actions require the strength of the thigh hamstring hindstring muscle group.

The strength of the thigh hamstrings is a major disadvantage of yellow athletes, even in later generations, Chinese athletes are relatively poor in the strength of the thigh hamstrings muscles, which makes the leg fold loose and the forward swing speed is slow. Black athletes, on the other hand, have plenty of strength in their hamstring muscles, and they have a greater radius of thigh swing and a faster forward swing.

These are the focus of Chen Qiang's physical training.

If it is put in reality, if you want to achieve certain training results in these aspects, it may take half a year of scientific training. But Chen Qiang has room to train, and he has a training bonus of ten times the time, and for him, two weeks in reality is enough to achieve obvious training results.

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