1、美国田径八字起跑

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2、美国田径clemons

卡拉·克莱蒙斯

美国田径运动员

专注于短跑和跨栏

代表美国参加奥运会和世界锦标赛

2008年北京奥运会400米跨栏银牌得主

2017年世界田径锦标赛400米跨栏铜牌得主

2016年里约热内卢奥运会400米跨栏第五名

在400米跨栏项目中保持美国纪录（52.23秒）

2019年退役

3、美国田径八字起跑图片

Simple Athletics Block Start Positions High Knees

[Image of an athlete in the starting blocks in a high knees position]

1. SET: Knees are up, feet are flat on the ground, and hands are shoulderwidth apart.

2. DRIVE: Drive hard out of the blocks, keeping your knees up and your chest low.

3. ACCELERATE: As you drive out of the blocks, begin to accelerate by pushing off with your feet and swinging your arms.

4. RECOVERY: Once you have reached your maximum speed, relax and begin to recover.

Advanced Athletics Block Start Positions Drive Phase

[Image of an athlete in the starting blocks in a drive phase position]

1. SET: Knees are up, feet are flat on the ground, and hands are shoulderwidth apart.

2. DRIVE: Drive hard out of the blocks, keeping your knees up and your chest low.

3. ACCELERATE: As you drive out of the blocks, begin to accelerate by pushing off with your feet and swinging your arms.

4. RECOVERY: Once you have reached your maximum speed, relax and begin to recover.

5. DRIVE: Continue to drive out of the blocks, keeping your knees up and your chest low.

6. RECOVERY: Once you have reached your maximum speed, relax and begin to recover.

7. ACCELERATE: As you drive out of the blocks, begin to accelerate by pushing off with your feet and swinging your arms.

8. RECOVERY: Once you have reached your maximum speed, relax and begin to recover.

4、田径八字起步训练视频

田径八字起步训练视频

热身（35 分钟）

轻柔的动态拉伸：头部，手臂，躯干，腿筋，小腿

轻快的慢跑

臀部激活练习：蚌式，侧卧髋外展，侧卧髋内收

协调练习（57 分钟）

交替踏步：向后交替踏步，保持躯干直立，膝盖略微弯曲。

侧向滑步：向一侧滑动，保持前脚掌贴地，后腿伸直。

Skipping：原地抬高膝盖，同时向后摆动手臂。

基本练习（1015 分钟）

起跑架练习：坐在起跑架上，练习出发姿势。

蹬地练习：坐在起跑架上，用双脚蹬地，保持身体直立。

两步起跑：从起跑架开始，快速蹬地跨两步，保持躯干低位。

八字起步练习（1015 分钟）

原地八字步：在起跑架上，双脚平行站立，向左右两侧踏出交替的八字步。

斜线八字步：从起跑架开始，向一侧斜线踏出八字步，保持躯干低位。

变向八字步：从起跑架开始，向一侧踏出八字步，然后迅速变向踏出另一侧的八字步。

全面练习（57 分钟）

八字起跑：从起跑架出发，踏出连续的八字步，逐步加速。

八字起跑接加速：从起跑架出发，踏出八字步，然后迅速加速跑出。

放松（35 分钟）

轻柔的静态拉伸：头部，手臂，躯干，腿筋，小腿

慢走或快走

提示：

专注于正确的技术，而不是速度。

随着训练的进展，逐渐增加练习次数和距离。

休息时保持活动状态，以促进血液循环。

在专业教练的指导下进行训练，以最大程度地提高效益并降低受伤风险。