Return to track and field training

After the Spring Festival, Zhang Guan immediately invested in track and field training. Although it has been more than a year since he left the track and field, Zhang Guan has been engaged in sports this year, so the competitive state has not declined much. Once he is invested in systematic formal training, Zhang Guan can quickly recover to a peak state.

On the training ground, Coach Yu pressed the stop button of the stopwatch, and then immediately looked at the number on the stopwatch.

"The hand count is 9.70 seconds! If you count the manual time error of 0.24 seconds, the speed of electronic timekeeping is 9.94 seconds, which is still the world's top speed. And Zhang Guan has not done his best! It seems that he has not participated in regular track and field training for more than a year but Zhang Guan's state is still very good." Yu Gui 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 the 100 meters will not even run into 10 seconds. Now it seems that Zhang Guan's competitive postings are still very good, he only needs to do some restorative training, and then look for the state of the game through a few warm-up matches. Waiting for the Olympics, although he may not be able to break the world record, he will be able to win the gold medal." Yu Gui thought quietly.

Zhang Guan also came over from the finish line and asked, "How is the time? 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 Gui 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 a 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 state has not declined in track and field events, basically the same as the end of 2006 When it was flat.

"Boy, you are in a good state! I thought you would 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 bit redundant." Yu Gui shot and 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, I didn't step back a little bit. You can reply again. It's no problem to get a gold medal in the Olympics!" Coach Li said happily.

"The coach is assured that there is no problem with the gold medal. Although I have not participated in the track and field competition for more than a year, I have never relaxed physically." Zhang Guan continued, "Coach Li, in my current state, I have studied triple jump!"

"Triple jump?" Coach Li hesitated for a few seconds and asked softly, "Do you want to learn triple jump?"

Zhang Guan nodded solemnly, "I have asked Director Ma to help me sign up. As long as I jumped out of the A mark in the National Athletics Championships in May, I will go to the triple jump event in Olympics."

"Participating in the Olympic Games? Do you still want to win a triple jump medal?" Coach Li asked about uncertainty.

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 Zhang Guan's inner attachment and desire for a gold medal.

"Okay, if you want to practice, I'll teach!" Coach Li said.

Triple jumps are different from different long jumps. The first jump of a triple jump is one-legged, and the landing leg is used for the jump; the second jump is a stride jump, and the swinging leg is used for the landing; the third jump is a jump, which falls into the sand with both feet. Simply put, it can be seen as a normal long jump plus a single-leg jump and stride jump.

The 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 an action completed, 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 actions of the triple jump, so Zhang Guan needs to learn some details.

"The run-up in triple jumps is the same as in normal long jumps. The faster the better. The faster the speed, the more kinetic energy you can get. But the horizontal speed gained 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 to 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 gives them an advantage 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 it cannot be arbitrarily stipulated that a certain jumping 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 forming a jumping rhythm that is more suitable for his characteristics. If you want to learn a triple jump, then you must spend more time. In this regard, you should practice your jumping rhythm as soon as possible." Coach Li continued, "In general, the triple jump is to convert the raw materials composed of speed, strength, coordination, flexibility, and other qualities into a production 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 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. This is the level I just said. The problem of speed loss is 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.