Chapter 130 Training
For other schools, school sports meets are often a carnival for athletes, while ordinary students are basically just spectators.
But unlike other schools, Baitan Middle School does not have so-called sports students or students with special talents. Everyone is an ordinary student starting from the same starting line.
It has been confirmed that the school sports meet will be held at the end of the month. In order to prevent the content of the competition from being too lame and to show the school's attention to this school sports meet, Teacher Niu has carried out intensive special training for everyone starting from the physical education class this afternoon.
"Xu Cailing, you lead everyone to run six laps first."
"it is good!"
Xu Cailing was full of energy. After organizing the team, she led everyone to run in circles on the track and field.
One lap is 200 meters, six laps are 1,200 meters.
After the run, except for Xu Cailing and Fang Wei who looked like nothing happened, the other students were more or less out of breath.
Teacher Niu looked speechless and said loudly:
"You can't let your physical fitness drop! If you can't even hold on after running 1,200 meters, how can you perform well in the competition?"
"Teacher, we signed up for the sprint..."
"The same goes for sprinting! Doesn't sprinting require physical fitness? Is there no one in your class who signed up for the 1,500-meter and 3,000-meter events? Raise your hands so I can see."
Everyone looked at each other, and only Fang Wei and Xu Cailing raised their hands.
"…So what did you report?"
Xu Cailing told Teacher Niu about their class’s registration situation for the school sports meet.
So far, a total of 26 students in the class have signed up for the school sports meet. Most of them have signed up for short-distance running, long jump, shot put, relay race and other events, while only Fang Wei and Xu Cailing have signed up for the 3,000-meter long-distance running event.
When Niu Wengang heard the number of applicants, he was stunned: "So many?"
Well, although these little brats and girls are not very strong, they are still very enthusiastic about participating.
When he heard that Xu Cailing and Fang Wei had signed up for all the projects, his expression became strange. He looked them up and down, as if to ask, "Can you two do it?"
Of course, after all, this is the school's first sports meeting. Like the school leaders, Niu Wengang doesn't care much about the results. The key is "participation", which is also the purpose of this sports meeting.
"Since so many students from your class have signed up for the competition, we can't just mess around. I hope you all can give it your all during the competition!"
"Starting from this physical education class, we will start special training around the events of the school sports meet!"
"Let's practice sprinting today!"
"Teacher Niu, those of us who didn't sign up for the sprint, do we still have to practice?"
"Of course. Which track and field sport doesn't require running?"
Well, it seems that starting from this class, free activities in physical education classes have been temporarily cancelled again.
Unlike the regretful expressions on everyone else's faces, Xu Cailing looked very excited.
After all, all the exercises she had done so far were learned by herself, and she had never had any systematic training.
Scientific and reasonable training is an indispensable process to improve athletic performance. Cai Ling naturally hopes that she can become stronger.
Thanks to the school sports meet, Niu Wengang finally felt that he had found something to do.
It’s just that the school sports meet is at the end of the month, and there are only two physical education classes per week. In total, there are only five physical education classes for cramming.
It is unrealistic to expect that these little brats and girls can grow into professional athletes in just five short classes. The key lies in their own understanding and enthusiasm.
Just like sports and study, there are certainly people with talent, but even if one has the highest talent, it still requires long-term practice to achieve good results.
After all, Niu Wengang graduated from a sports school, so he is quite professional in basic sports skills and physical training.
Considering the limited time, let's just teach them the method for now. As for whether they practice it on weekdays and how well they practice, it depends on them.
After all, Baitan Middle School is not a sports school, and everyone’s main task is still studying. Naturally, they can’t spare a lot of time for special training like athletes.
"Line up!"
"Sprinting requires explosive power, speed, and good technique. You can practice high-legged sprinting, squat jumps, stair running, plank support, abdominal crunches, etc. to strengthen your core muscle groups."
"I'll demonstrate, and you can follow along!"
"First, raise your legs high..."
When Niu Wen started to demonstrate, he hung his hands horizontally near his waist, straightened his back, and ran on the spot with his legs raised high.
Teacher Niu is tall and as his name suggests, he is as strong as a buffalo. However, when he runs in place with his legs raised high, he does not feel heavy at all. Every time his legs hit the ground, they bounce back like springs and appear exceptionally light.
After the demonstration, everyone started to follow suit.
"Raise your legs! Keep your body steady, don't shake! Okay, speed up, speed up!"
[Tap tap tap——]
A series of footsteps sounded from slow to fast. As Teacher Niu continued to increase the speed of the commands, everyone felt the muscles in their calves and thighs begin to ache and heat up. Gradually, some students began to be unable to keep up with the pace.
"Hurry up, hurry up!"
[Tap tap tap——]
As the speed continued to increase, most of the students could no longer keep up. Only Xu Cailing, Fang Wei, Lu Jialiang, A Sheng and a few others could still keep up.
Later on, not only could they not keep up with the speed, but their endurance also reached its limit. After all, high-leg raising is a very energy-consuming training method.
At a certain moment, Fang Wei finally couldn't take it anymore. He stopped, held up his trembling, sore thigh muscles, and gasped for breath.
[Tap tap tap——]
There were still rapid footsteps coming from the front.
Fang Wei looked at the girl in front of him in amazement.
Xu Cailing raised her legs high on the spot and ran so fast that she almost flew!
At this moment, almost everyone in the class had stopped, leaving only her running and jumping quickly. It was obvious that Cai Ling was almost reaching her limit.
The girl's face turned red, her mind was blank, and she had no intention of caring about what was happening around her. She just followed the commands and kept speeding up her pace.
After a few seconds, Xu Cailing finally couldn't bear it anymore. She stopped with a whoosh, half bent over and supported her thighs. She was also sore and trembling. She didn't sweat much after running 1,200 meters just now, but after a while of high-intensity high-leg training, her little face was already flushed and her smooth forehead was covered with sweat.
It took Xu Cailing a while to come back to her senses. She turned around to look at everyone, and then looked at Teacher Niu in front of her.
Everyone seemed to be silent.
I don’t know what the other students thought, but Niu Wengang was indeed a little surprised at this moment.
It can be seen that this is also the first time for Cai Ling to do this kind of high-legged running on the spot training. The movements were unfamiliar at the beginning, but she got the hang of it very quickly. The key is this girl's explosive power, endurance and overall coordination. She can persist in such a high intensity for such a long time, which is really beyond his expectations!
Niu Wengang didn't say much. He let everyone rest for a while and then started the next squat jump training.
This training method is even more torturous than high leg raises. Many physical education teachers even regard it as a form of corporal punishment, which is especially common during military training.
They had just finished the high-leg training and now started the squat jump. Many students could not bear it anymore. Even Cai Ling felt her legs were shaking with pain. For her, this was such a physically draining training before!
Fang Wei was right. To some extent, practicing sports was harder than studying. This was just the beginning. If one continued to train like this day and night regardless of the cold or heat, even a strong man would not be able to bear it!
However, Xu Cailing did not back down at all. She only wanted one thing, which was to get good results in the competition.
In short, she didn't think about anything at the moment. She just practiced whatever Teacher Niu said. She didn't slack off like other students, but worked very hard on this matter.
Fortunately, Teacher Niu did not train them like athletes, but mainly taught them these training methods.
"If you want to improve your physical education performance, it is not enough to just practice in physical education class. I have taught you all the methods and techniques. Improving physical fitness is not something that can be done overnight. You also need to practice more on a daily basis!"
"understood--"
"Come with me, I'll teach you how to start running."
The painful physical training finally ended. Everyone dragged their heavy legs and followed Teacher Niu to the starting point of the 100-meter track.
Because the track and field field is only 200 meters, the 100-meter track is an independent runway that is tangent to the track and field track. But like the track and field track, it is also an ordinary yellow mud track.
It is called a running track and is usually considered a part of the school road. The conditions are naturally simple. Occasionally there are potholes on the road and weeds grow on the edges and corners. Compared with those beautiful plastic running tracks on TV, the conditions are as simple as they can be.
But there is nothing we can do about it. The school is poor. How much money will it cost to lay a plastic track?
Xu Cailing had never run on a plastic track, and she couldn't imagine what it felt like to run on that kind of track. Since she was a child in the village and at school, she had been running on this kind of loess track. To her, compared to the more rugged village roads, the school track was already pretty good.
Teacher Niu walked to the starting point of the loess track. He poked the toe of his shoe on the solid loess ground, then dragged his legs and drew a line with the toe of his shoe. This was the starting line.
The students in the class were scattered around both sides of the runway.
"The starting posture of the 100-meter sprint is very important. It will directly affect your reaction time and performance in the acceleration phase. Today I will teach you how to start."
"Teacher Niu, is it like in the Olympics, where you start by squatting?"
"You can learn if you want, but we don't have starting blocks, so you can just start standing up normally."
As Niu Wengang was speaking, he was already standing at the starting line. He was explaining while assuming a running posture.
"The command consists of three sentences: [Get ready], [Ready], and [Whistle]."
"When you hear the command [Get in position], slowly lean forward, shift your weight forward, and prepare to get into the ready position, keeping your head low and your eyes looking forward..."
"When you hear the command [Ready], you should be ready. Keep your body stable and don't lean your center of gravity too far forward. The knee joint angle is very important..."
"You can only start running when the whistle blows. You can't start early, otherwise it will be a violation!"
As he spoke, Niu Wengang demonstrated the entire process of starting in a standing position.
"Do you understand everything?"
“I see—”
"Xu Cailing, Fang Wei, come and demonstrate."
"it is good."
Fang Wei and Cai Ling stood at the starting line together.
The starting postures are slightly different. Fang Wei is used to putting his right foot in front, while Xu Cailing is used to putting her left foot in front.
Cai Ling thought about how Teacher Niu had put his right foot in front, so she asked curiously, "Teacher Niu, is it okay to put your left foot in front?"
"Sure, you can put whichever foot in front you want."
"it is good!"
"Everyone, get set! Beep!"
The two men stood in the posture instructed by Niu Wengang and performed corresponding actions following the commands. When the whistle sounded, they rushed out in unison.
They didn't run far, just a few steps, and they were back at the starting line.
"Well, your starts are all very good. Did the other students see it clearly? Now, form groups of five and practice your starts!"
There were not many students in the class, and we practiced in groups of five very quickly.
Teacher Niu looked at the time and took out the timer.
"You will still be in groups of five. This time, you will run the full 100 meters. Try your best and I will time you!"
"Xu Cailing, you make arrangements at the starting point, and I'll go to the finish line to time."
"it is good!"
(End of this chapter)
