How to run a fast 100 meter dash, sprint 100 meter tricks

The 100-meter dash is a contest of speed and explosiveness, and more attention should be paid to the skill on the way.

First, the starting technique.

The purpose of the start is to make the body quickly get out of the static state, gain forward momentum, and create favorable conditions for acceleration after the start. Sprints can be started in a squat or standing position. The starting process consists of three stages: "each in position", "preparation", and firing the gun (starting pistol, whistling and waving a small flag or shouting the password to run).

When using the squat start, when the starter issues the password of "each in place", take 2-3 deep breaths, support the ground with both hands, move the center of gravity appropriately, the distance between the hands is the same width as the shoulders or slightly wider than the shoulders, the neck is naturally relaxed, the eyes are 40 cm below the front, and pay attention to the prepared password. When you hear the preparation command, take a deep breath and lift your hips smoothly and calmly, shoulders slightly beyond the starting line, where your weight is mainly on your front legs and arms. When you hear a gunshot or whistle, bend your elbows and quickly move back and forth to do a quick and powerful swing.

Push your legs quickly and with all your strength to move your body forward and up, and the soles of your feet should not be too high off the ground so that the soles of your feet can land quickly. In the acceleration stage, it is required to continuously increase the forward swing of the ground, gradually increase the stride length, and coordinate the two arms to swing quickly and powerfully. When the acceleration reaches about 30 meters, run in a natural, relaxed, and fast way.

2. Run on the way.

Running on the way is the whole process of sprinting, the longest distance, the fastest section, its task is to continue to play and maintain a high speed of running, in the process of running on the way, the thigh is required to swing forward quickly, the stride is large, the two arms are coordinated and cooperated, the swing leg swing range and speed are increased, the legs quickly exchange cadence, and the coordination and cooperation of the upper and lower limbs can achieve good results.

3. Finish line.

The task of the finish run is to try to maintain a high speed on the way to run past the finish line, 15-20 meters away from the finish line, try to maintain the upper body forward angle, increase the cadence and swing speed and strength of the arms, 2-3 meters away from the finish line, the upper body lean forward rapidly, and the upper body torso hits the finish line forward.

What you want to improve in 100 meters is explosiveness, then:

1. The strength of the thighs must be strengthened;

2. Run uphill and downhill to improve stride;

3. Running in small steps and raising legs should be used to improve cadence;

4. The strength of the upper limbs should be strengthened, and the swing arm must be strong;

5. Weight-bearing running is also necessary to improve the body's overall ability to coordinate and resist pressure;

6. If you don't want to run after supporting the wall, increase the ability to pedal;

7. Waist and abdominal strength is necessary for sprinting ability.

Practice, practice more, it's not easy to train running the day after tomorrow.

You can just look at Bolt's posture before he runs, and you have to learn her sun-shooting move before each run.

At the start, you have to sprint hard.

1. Do warm-up exercises before the game, jog around the court to warm up your body, and then adjust your breathing to breathe in enough oxygen.

2. Use your toes at the start, change to the forefoot after the start, and when you reach the last 30 meters, rush forward and prepare for the line.

3. After the start of the game, lean forward, move the center of gravity forward, swing Bixiang's arm, the arm should be like a saw, and there should be strength and speed when swinging.

4. Be confident when running, because in this way you can arouse your fighting spirit, fully mobilize the energy of your body, and move forward at the fastest speed.

5. When running, you must have your own rhythm, don't suddenly slow, suddenly fast, which will affect your breathing, in addition, don't be disturbed by external things, you should concentrate and think about the end.

6. When running, do not raise the legs, which will increase the repentance space left by the legs next to the long posture, and you should grasp a degree and try to take a step forward with the least strength and the shortest time.

Expand your knowledge: The 100-meter dash is the shortest distance race in athletics and is also known as:"Push the limits of human speed"of the game. As of 2015, the world record in the men's 100m dash is 9.58 seconds, set by Usain Bolt at the 2009 Berlin Athletics Championships.

Its sports characteristics: it is the fastest speed for people to run the specified distance on the determined track at the same time, and the first to finish the project is the winner; In terms of energy supply for human body functions, it is manifested in the human body to maximize human instinct and supply energy in the way of anaerobic metabolism.