Ersha Island.

Guangdong Provincial Athletics Team.

Su Shen made a summer training plan, and at the same time, he was also preparing for the Xiangjiang competition at the end of next month.

In this battle, in fact, there was nothing to pay attention to, but it was only because of the "challenge" of Shingo at the end of the team that this small game suddenly attracted much attention.

Unlike a decade or so later, it is still an era when the Asian sprint world is absolutely dominant.

Therefore, even if the national brand is here, it must be positive and strong, and it is absolutely not cowardly, it can only make everyone applaud the courage of the national brand, and few people really want to win.

However, it is also this kind of external environment that allows everyone to prepare for war under a more low-pressure public opinion.

According to the rules, there is no point in going to so many people, for the sake of the winning nature of this battle, Yuan Guoqiang came up with a plan-

Su Shen, Zhao Haohuan, and Hukai agreed to the appointment.

The rest of the people can stay at the training base to train.

It was the right decision, because there was no need to pass, of course......

Because Guangdong Province is very close to that side, if you go through the formalities, you can even go again on the same day, and it is not troublesome.

Xiangjiang Xiangjiang is actually separated from this side by a river.

For people here in Guangdong, it's not that far.

Su Shen continued to "teach" everyone, not only basic training classes, resistance training to improve strength and physical fitness, but also technical improvement. Especially Zhao Haohuan and Hu Kai, they all have to make sexual adjustments, taking advantage of the fact that this period of time is relatively long and relatively whole, Su Shen began to put forward what he has always wanted to improve, that is————

Swing arm improvement.

During the winter training, there was no time to revise this aspect because of the need to revise the hip.

Well, now that the time of summer training is relatively complete, except for a confrontation match, everyone's games are not much.

That's where the improvement can be.

Swing arm improvement, how to change?

There are also different opinions in this country, but as a person who has come over, Su Shen knows very well what the future trend is-

Circumferential swing arm action.

Yes, this is the latest direction in the future of swingarm technology research.

It was not until around 2015 that this system began to be studied and published in China, and it will take almost ten years from now.

Ten years, that is almost the peak of one or even two generations of sprinters.

So, it has to be equipped.

……

"Swing your arms? Are we having problems with our swing arm movements now? A group of people were also confused, they didn't know what Su Shen meant by this, the most important thing to do was to pay attention to the norms, strength and frequency, and even the angle and so on, how else could they get it?

This also needs to be changed?

This is a big mistake.

The quality of the swing arm technique is crucial to the improvement of performance.

"We all know that the effect of the swing arm is to maintain balance, and the faster the swing arm moves the lower body, the stronger the ability. But do you know why the swing arm has these effects? What other effects are there? In other words, what can be improved? ”

Everyone is confused, and some people put forward some sporadic arguments, such as "increase speed", "increase cadence", "increase stride length" and so on. But everybody is just scratching the surface, or rather...... I don't know what scientific meaning these words mean.

"Let's take a look at these two knowledge points first, the basic knowledge must be memorized, and if you can't remember it, you can make notes to assist memory." After speaking, Su Shen wrote down two knowledge points on the small blackboard-

First, the principle of motion biomechanics of the sprint swing arm.

Second, the exercise physiology of the sprint swing arm.

Third, the sports psychology link of the sprint swing arm.

After saying that, everyone also entered the state, after so long, everyone has gradually become accustomed to Su Shen giving lectures to everyone from time to time, talking about these basic principles that they usually don't study at all and don't take the initiative to study. To be honest, everyone was a little resistant at the beginning, and even Zhao Haohuan didn't know that they were running, and they didn't study running, so what are you doing all this?

But it's the same as the impact on your motor cognition after you figure out the muscle distribution and bone distribution.

For the whole sprint movement and practice, your brain will subconsciously react more clearly and intuitively.

This is not only about learning about sports, but also about how you control a certain part of your joint and a certain muscle during exercise. Otherwise, it's ......

I only know how to run blindly with my eyes closed, and I don't know how to exert myself, and I don't know where to exert myself.

In this way, it is the least efficient way of training.

For example, in the initiation stage, you haven't learned these things, you haven't memorized these muscle distributions, how do you know that the two layers of muscle system are the main drivers? The first layer is the gluteus maximus, internal femoris, and biceps femoris, and the second layer is the external femorals, gastrocnemius, semitendinosus, rectus femoris? Even if you know the names of these muscles, ask yourself, do you really know the rest of the place, the rest of the structure, where is your body, except for the glutes?

Only when you memorize it, know it, understand it, and understand it, can you be more clear about which muscles have the highest efficiency when you start. The rest can reduce force and consumption, and play a role in targeted training and improvement.

In this way, it will naturally be twice the result with half the effort.

……

"The principle of motion biomechanics of the swing arm of the sprint – the swing of the arm is a periodic circular motion of the forearm and the upper arm that rotate back and forth around the axis of the shoulder joint, and the law it obeys in this respect is the law of conservation of angular momentum. For example, angular acceleration, moment of inertia, and the distance of the resultant external force are all important influences......"

"The principle of exercise physiology of the swing arm of the sprint – the frequency and amplitude of the swing of the arm during the sprint is high, so that the muscles will continue to produce a large amount of lactic acid accumulation in the absence of oxygen, and the accumulation of lactic acid will lead to muscle fatigue. The fatigue of the muscles in a state of tension and contraction for a long time will also cause the problem of muscle tension. At the same time, the tension of the passive muscles will affect the normal contraction rate of the prime mover muscle, and at this time, due to the long-term tense contraction of the muscles, compressing the blood vessels and nerves in the muscles, accelerating the resistance of blood flow, etc., the arm muscles will be fatigued prematurely......"

"Athletic Psychoanatomy of Sprinting——...... For example, if you use a natural and reasonable swing arm technique during a competition, science has proven that this has a significant effect on reducing the psychological burden. For example, the forward acceleration is used to drive the swing arm, and from a psychological point of view, it is in line with the sports psychology of running forward races. For example, by using the active swing arm relaxation technique, the driver is not prone to active relaxation of the legs, and the frequent psychological anxiety state of fear of his speed dropping is ......"

"Then here's the problem."

"Do you know what the traditional arm swinging method of my country is?"

In the face of Su Shen's problem, most people can only compare and move below, but if you really want them to say, they really can't say one, two, three.

This is the result of a lack of research-based sports research.

It will become only known to immerse oneself in hard work, only to rely on muscle memory to forcibly learn, but lack subjective initiative to understand and assist.

Comparing others to understand it thoroughly and then use it, it must be half the effort.

Seeing that he shook his head again and again, Su Shen immediately wrote a series of words on the small blackboard:

"The traditional arm swing is made by the force of the shoulder, the elbow joint is bent, and the forward and backward force is forced, and the shoulder joint force is the core to form a front and rear pendulum swing." Su Shen also made an arm swing movement on the spot, which was the one he often did just now.

"In this way of swinging the arm, the angle of the elbow joint is about 60~70 degrees, at this time, we can find that in the process of swinging the arm forward and backward, due to the effect of inertia, habits and the influence of the shoulder joint structure, there will be two negative limiting high points." Su Shen stopped and made a demonstration, then pointed to two places on his arms, and continued: "Have you seen it, at these two high points, the swinging action of our arms, here, here, there will be a short pause. ”

Su Shen asked the people below to try it themselves: "Then the problem is here, do you feel it, these two negative limit highs, this pause action, will directly affect the coherence of the swing arm, once the coherence is affected, then the swing arm speed will naturally be affected, resulting in a chain reaction, affecting the other action links of the sprint, and finally causing the destruction of the entire coherence, naturalness, and coordination." In this way, it is strange that it does not affect the final sprint result. ”

"I, I'll go, it seems like it's real."

"When you say that, you really feel this way."

"I always thought it was my own physiological joint problem, and I asked the coach, and the coach said that it was not a big deal, and it was good to standardize. It turned out to be this problem, with two negative limiting highs that limit our swing arm activity. ”

"I thought I thought it was ...... Originally, the swing arm of the professional team was like this. ”

In an instant, Su Shen ignited the following discussion.

Sometimes it's like this, you just need to throw an introduction and lead everyone in that direction, and everyone will slowly wake up and react slowly.

Even some of the coaches sat over unconsciously, listening intently to what Su Shen said.

Because now in the team, Su Shen is the treasure of the town team.

Who would dare to say a word?

At first, they may have been so "educated" by a young man, and it was a bit embarrassing to save face, but they eventually found out......

As long as their "face" passes.

Hey, it's all different.

The mountains are good, the water is good, and the steamed buns in your hands are fragrant.

After learning these well, it is also a great capital and benefit for them to work elsewhere in the future.

After figuring out these joints, who is still coming out to sing against Su Shen in the Guangdong Provincial team?

I'm afraid that they are all holding small books and carrying small benches, for fear that they will miss Su Shen's "Cutting-edge Sports Knowledge Science Lecture".

……

"So let's take a look at how to improve the situation?" After Su Shen finished speaking, he personally made a demonstration in front, using his shoulders as the axis, not just using his shoulders to exert force, so as to swing his arms.

And how does this action look like a ...... Draw circles.

"Xiao Tian, your shoulder seems to be exerting force, and it seems to be not exerting force, what the hell is it, I can't say." Hu Kai is also a domestic elite in this field, and he quickly made a judgment, but he couldn't say it clearly and thoroughly.

"That's right, Brother Kai is basically to the point, but it's not almost. Let's see, these two types of exercise, first of all, the role of the shoulder has changed. The front one is completely forced, using force to drive the shoulders, bending the elbow joints, and exerting force forward and backward to form a forward and backward pendulum swing. ”

"The one I'm talking about now is called a circular swing arm."

"It is to use the shoulder joint as the axis and swing backwards and upwards at an angle of 80 to 60 degrees to the elbow joint."

"That's it." Su Shen said while making a demonstration: "Then swing backward and upward until the upper arm is at an angle of about 90 degrees to the body, and the arm is back up and forward to make a circular arm swing movement. ”

"Xiao Tian, do it again, let's see." Zhao Haohuan and others were already interested, and suddenly became Teletubbies, one by one, over and over again.

"Look at it, everyone, the difference is here, first of all, the angle has changed, the angle of this circular swing arm elbow joint is about 60 degrees to 80 degrees, not the previous 60~70 degrees. Secondly, if you want to increase the stride length and cadence, this technical move can help you, just take the forward swing and increase the angle of the elbow joint. ”

"Especially stride type players." Su Shen looked at it and said with a smile: "This is your gospel, if you want to increase the stride length and modify the stride base in the future, the swing arm mode of the circular swing arm is your first choice." This is because the traditional swing arm, although it can take into account the cadence aspect well, but ...... Because of this swing arm mode, it does not solve the problem of arm pause when swinging the arm to the front and rear two high points, so it limits the advantage of stride length. ”

"I see! I said that it was so difficult for me to modify my stride length, and it was uncomfortable, but it was much more comfortable to modify my cadence, and it turned out that the problem was here!! ”

"It's so bad! It's too bad! How many wrongful roads have you taken!! ”

The following "miserable howls" continue, it can be seen that even these elite athletes of the same era of domestic sprinting are also "victims" in this regard, not to mention the delay in time, and their efforts are also in the wrong direction.

"Of course, you can also use this to better optimize cadence." Su Shen continued: "Because the action of the circular swing arm forms a closed circumference with the front swing, it is equivalent to effectively solving the pause problem when the swing arm moves to the front and back high points. Solving this pause problem naturally equates to speeding up the swing frequency of the swing arm, which can optimize and increase the cadence. ”

At the same time, because the circular swing arm is a way of motion, it has the best swing inertia, which is equivalent to the use of motion inertia, and the direction of its swing is also required to be consistent with the direction of running, so that the penetrating force generated in the swing arm process will not produce a component effect. This has a very positive significance for improving speed, saving physical energy, and making better use of the biomechanical properties of the swing arm. ”

"However, although this circular swing arm action is easy to use and has many advantages, there are also problems that cannot be ignored." Su Shen said: "Everyone must remember this question clearly, so as not to have irreversible injuries in training, which will affect performance and training." ”

Su Shen drew a structural diagram near the shoulder joint on the small blackboard, and said: "Because this technique has a large load on the shoulder, the whole needs to be driven by the shoulder as the axis, so it may require more functions than simply using the shoulder to exert force." In this case, the items that we must do at the same time in our daily training are ——————"

"Relaxation and stretching traction of the muscles near the shoulder, as well as improvement of shoulder flexibility, improvement of shoulder support, and improvement of shoulder strength. The shoulder is also known as the 'core' of the upper body, and if you get injured in this area, you probably won't be able to do anything in your upper body. ”

"So, I have a set of shoulder training, improvement, resistance, flexibility, etc., which will be sent to you later, and you must remember to intersperse it in your daily training, improve little by little, and lay the foundation for technical improvement in the future."

After Su Shen finished speaking, he put down the chalk, looked up at the domestic elite athletes below who were "scrapped", and asked-

"Do you understand? If you don't learn and don't understand, you can bring it up again, and I will give you what you don't understand, and explain it in detail. ”

The following ones are all the feeling of being hollowed out of the brain.

It is really not easy for them to accept such profound theoretical knowledge.

It's not that there is anything wrong with learning ability and IQ, it's just that they don't usually have the habit of learning theory, so they suddenly learn, and it's so profound, so naturally they will be a little "uncomfortable".

What is Su Shen's solution for this situation?

Not very adaptable, not very used to it, right?

Hey, yes, yes.

Then learn more, memorize more, take more exams, learn that you adapt, learn your habits, isn't it okay?

All:......

"By the way, it's still the same, memorize it in a short time, and then I check it one by one, and those who can't memorize it don't learn this new technology. I'll talk about it after memorizing. ”

Ahhh

Heaven, earth, please let Mr. Su be a person.

We really hate "endorsements".

"Hate endorsements, huh? So do you want to write another 1,000-word review? ”

When everyone heard this, Su Shen's idea was so "Russian", so he hurriedly chose the former.

Just kidding, if you endorse it, you will endorse it, and you will memorize and write it, that is really not done by people.

But they don't know that after this period of polishing, their sports science concepts and sports-related knowledge have imperceptibly surpassed the rest of the domestic athletes.

If you want to improve, endorse first.

It has also become one of the most talked about stories of the times in the "Su Shen Department".

The familiarity of the outside world is comparable to the question of the century - "what is the size of Su Shen's ass".

Tied for first place.

ps: Every time I write about technical improvement, I have to be bald, hahahaha, laughing and crying.

It's really difficult to summarize the difference between the traditional system and the latest technology, Xiao Zi is so bald, let's hurry up and comfort Xiao Zi's injured and young heart. Woooooooo

Not today, squeezed dry, woo woo woo ~~~

7017k