Many people think that endurance and physical strength are the two most important elements in track and field competitions. This is true, but flexibility must also be taken seriously in track and field, otherwise it will easily cause injuries to runners and reduce their performance to a certain extent. So what do you think is the basic method of flexibility training in track and field? Let’s go take a look below!

Frog Sitting

The trainer first kneels on the mat with his thighs apart, opens the angle between the big and small legs as much as possible, and sits back on the buttocks, trying to sit on the mat as much as possible. When he first starts doing this exercise, the trainer will feel very painful, and he should slowly move forward. Sit down and gradually increase the angle of thigh separation.

Hurdle

The trainer sits on the mat with one leg straight, and the other leg moves like a frog sitting. The angle between the two thighs, the big and small legs of the bent leg, the calf and the foot are all 90 degrees. First, Hold your head with both hands and lean as close to your bent legs as possible, then fall backward until your head touches the ground. Do the two legs interchangeably. When practicing, you can ask others to help you exert force, but pay attention to exerting force slowly and for as long as possible.

Side kick while moving.

Stand with your feet side by side, raise your arms to the sides, step forward with your left foot and turn your body 90 degrees. Raise your left arm with your palm upwards, bend your right arm forward with your palm downwards, and at the same time kick your right leg and lower it. The right leg takes another half step forward and then turns to kick the left leg. The movements are the same but in the opposite direction. The upper body is required to be upright and the kicking is powerful.

Wrap around the original fence

The height of the hurdle is 90 cm. The left leg is looped forward from the fence, the right leg is looped across the hurdle base, and the left leg is looped back with its back to the hurdle. Circle the hurdle seat with your right leg and complete it several times by changing legs, which can effectively develop the muscles and ligaments around the hip, knee, and ankle joints, and improve the acid resistance of skeletal muscles.