"The heels are raised, the toes touch the ground, the forward swing toes must be swung above the knee joint, pay attention, pay attention to the details."

On the track, Ye Qin was training to pull rubber bands quickly, and next to him, Nie Fangping kept watching his movements closely, constantly reminding Ye Qin of his movements.

"You have to use your brain when you compete, and you have to use your brain when you train. You need to remember how you feel when you run and incorporate that into your training. During the strength exercises, it is important to combine the feeling of running with your own running, so that the right muscles of the body are involved in the training, and make sure that you are using the right force. Hurry up! Hurry up! ”

Crackling sounds rang out one after the other.

Nie Fangping held a small bamboo pole the thickness of a little thumb in his hand, and while instilling in Ye Qin the key points of training attention, he kept beating the ground with the bamboo pole behind Ye Qin.

The speed of the bamboo pole is very fast, and the whirring sound of breaking through the air and the crackling sound of hitting the ground is like a firecracker. Nie Fangping used this way to force Ye Qin to constantly keep the cadence of his legs constantly accelerating.

This training method is very traditional, but it is very effective, and when you feel pressured behind you, you can always burst your potential.

Ye Qin also knew that the bamboo pole that Nie Fangping was holding could not really hit him, but it was this constant whipping action, as well as the sound of the bamboo pole breaking in the air and the sound of the figure when he hit the ground, that made his already somewhat sore legs pull the rubber bands unconsciously faster.

One minute group, each group with an interval of thirty seconds, and after running six sets in a row, Ye Qin's movements completely stopped.

It was as if his lungs were bursting open, and every breath burned his lungs, and his legs were so sore that he could barely stand.

But at this time, he can't stop yet, he needs proper muscle relaxation and recovery, and today's training has just begun.

Since April, Nie Fangping's training plan for Ye Qin has added a lot of targeted strength training, although he basically practices once or twice a week, and no more than three times, but after each practice, he can basically stagger to the special track and field team window in the canteen to eat nutritious meals.

Lifting dumbbells, pad forward lifting, flexor muscles, ligament stretching, straight arm pushing, sitting ball kicking exercises, etc., there are not many large weights and advanced equipment, but these simple strength exercises are detailed and complicated, especially Nie Fangping pays special attention to details, a very simple action, but Nie Fangping needs him to use a lot of muscles that he usually doesn't notice to train.

"Ye Chin, do you know why you are always able to outperform the others in the final half?" Nie Fangping looked at Ye Qin, who was panting, and suddenly asked on the side.

"I'm more speedy and stamina." Ye Qin didn't particularly understand Nie Fangping's sudden question, and took a few breaths and replied tentatively.

After training for so long, he is well aware of his strengths and weaknesses, starting and accelerating are weaknesses that take longer to adjust. The strength is that after entering the running rhythm, he can maintain his speed in the second half of the middle and second half longer than the others.

"It's true that the speed and stamina are stronger than the other competitors, but there is another ......"

Nie Fangping said and pointed to the muscles behind Ye Qin's thighs and calves, "Your hind muscles are very developed, and they provide you with a lot of help when you run, especially in the second half."

As he spoke, he seemed to see that Ye Qin couldn't quite understand, and Nie Fangping said in relative detail: "You have participated in many 400-meter races, and you have found that many athletes who compete with you have shaken their bodies in the second half of the race, especially some athletes with relatively poor physical fitness, who are even more swaying from side to side, and even stumbling a little. ”

Ye Qin thought back to the situation of his race, and then nodded, "There is such a situation, when I overtake others in the second half, I often notice that at this time, many people are deformed when they run. ”

"This is the reason why the muscles of the back muscles are not strong enough, and everyone will experience severe fatigue in the 400m run, while the runners with more developed back muscles will be able to maintain their body balance better, so that the speed will drop less.

Your excellent speed endurance is one thing, and the other is that your back muscles are stronger than the average person, and when you get tired in the back stage, you are better able to stabilize your balance, and your posture is not deformed, so your speed is also better maintained.

Therefore, when it comes to strength training, you should pay attention to it in the future, that is, don't just train the obvious large muscles, there are many small muscle groups, they are very helpful for your performance improvement. And the small muscle groups are trained, as long as the large muscle groups come up, the results can make great strides forward. ”

Ye Qin nodded as if he didn't understand, and silently wrote down what Nie Fangping said.

These days, entering high-intensity strength training, in fact, Ye Qin still has doubts in his heart.

One reason is that he doesn't particularly understand the role of strength in sprinting, and the other is that he feels that Nie Fangping always seems to have a sense of urgency to add high-intensity strength training to him.

At first, in his understanding, he thought that as long as he could run, he would be able to run as long as he was tired. Training should be the same as before, running more and running to train. Even if you want to train strength, you can train your leg muscles, but Nie Fangping not only requires his lower body strength, but also has extremely high requirements for the strength of his whole body.

But slowly, through contact with Nie Fangping and various training, I also began to understand that the muscle strength of a sprinter is an organic whole. The overall development of muscle strength will be conducive to improving the performance of specific sports. The comprehensiveness of strength refers to the comprehensive and coordinated development of all parts of the human body, upper limbs, lower limbs, anterior muscles, posterior muscles, major muscles, and small muscles.

In the strength training, we strive for comprehensive body strength, pay attention to the strength of the upper and lower limbs and the strength of the waist and abdominal muscles, the strength of large muscle groups and small muscle groups, the strength of the front and rear muscle groups, the strength of the superficial and deep muscle forces of the coordination and balanced development, and the diversification of training methods and means also plays a very important role in improving the coordination and agility of the body.

This is also why Ye Qin began to feel that he was practicing more and more tricks, some of which were very simple leg swing and hip movements, leg lifts, left and right push and extension movements, and some were similar to planks, crawling training on the ground, as well as instantaneous jumps, one-foot jumps, double-foot jumps, and so on.

Moreover, the time of these trainings is very choked, and the time for each item to be completed is arranged in strict accordance with the time schedule, which is short and efficient. Therefore, although the daily training time is not long, the intensity has increased by several notches compared to the previous and Yan Ning training.

If it weren't for the nutritious meal that didn't taste good every day, as well as all kinds of greasy drinks, Ye Qin himself wouldn't know how to persevere. Of course, if you don't eat these nutritious meals, not to mention that your body can't stand it, Ye Qin happened to see the price of some things once, and no matter how undelicious it was, he didn't dare to waste a penny.

The second is the kind of kind that although he can't see it, there is a faint sense of urgency and expectation from Nie Fangping's or Yan Ning's training plan or sometimes his behavior.

Although he can't say it completely, the training is for himself, and Ye Qin can feel Coach Nie's eagerness hidden behind the rigorous training.

But they didn't say it, and Ye Qin didn't ask.

Just keep gritting your teeth to complete one training plan after another, if you want to succeed, you must have faith, you have a goal, and you have to go on firmly.

He was so determined to go on.