冬は走り込み以外にも大事な練習はたくさんありますね。あれもこれもやりたいところですが、全部やっていては時間がもったいないです。自分の目的にあったトレーニングを重点的に行いたいものです。
そこで今日は走り込み以外の短距離を速くする練習方法をご紹介しましょう。今回紹介する練習はメディシンボールを使ったトレーニングになります。
東京高校陸上競技部のトレーニングが実践している練習方法で、ダイナマックスと呼ばれます。
ダイナマックスの練習効果としては体幹を鍛えることができます。少し重いものを使いながら身体を動かすことで体幹を鍛えると同時に、瞬発的な動きのトレーニングにもなります。
なのでダイナマックスをやることでスタートダッシュや投てき種目などの瞬発力が必要とされる、全ての種目に対して効果が期待できるということになります。
ダイナマックスは走る瞬間をイメージしながら行うことが大事
これから３つのダイナマックスの方法を説明していくのですが、どれも基本的に実際に走る瞬間をイメージしながら行うことが大事です。
この練習は走る時をイメージしながら行いことが大事なため、腰が曲がらないように投げなければいけません。また、瞬発的な動きのトレーニングのため、スタートダッシュの動きを意識することも大事です。
投げる際に最も注意しておくべき点は、地面をしっかり蹴ることを意識してください。そうしないと、上記で上げた短距離として効果が期待できる練習にはならないからです。
それではメディシンボールを使った短距離用のトレーニングを見ていきましょう。
- チェストパス
- 片手パス
- 両手上パス
バスケットボールのパスのような投げ方で投げます。まずボールを持った両手を胸の前まで持っていき、前方に投げます。
肩甲骨を動かすイメージで、肘を後ろに十分に曲げた状態から、前方に押し出します。
メディシンボールを両手で上まで持っていき、前方に投げます。
さあ、これで三つの動きの説明は終わりました。ダイナマックスは雨の日や冬の季節など、外で練習がしづらい時には変わりにやるといいと思います。メディシンボールさえあればどこでも練習できますしね。
それでは今回は以上です。日々の練習頑張ってください！
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