How to improve the 200 meter run to 23 seconds

Hello, I used to practice sports, to be honest, it's really hard to go from 25 seconds to 23 seconds, but it's not impossible to improve appropriately! First of all, the explosiveness is good, this is an advantage, the explosiveness is good at the same time, the endurance is raised, although it is a sprint, but the 200 meters still need a certain amount of endurance, or the journey will not be able to run! Strengthen leg endurance exercises Secondly, it is a matter of your upper body strength!

Be sure to strengthen, don't think that running is just using your legs! The upper body also has a great effect, you can see the figure of the sprinter! The pectoral muscles, waist and abdominal muscles, and the muscles of both arms should be strengthened, they will provide you with auxiliary power in the process of running, especially in the end, you feel that you are running hard, and when the legs are weak, swing your arms hard, so that the legs will naturally rush forward, I don't believe you try to try I wish you success I hope it will help you, hehe.

1. Developing Explosive Power Exercises Explosiveness is determined by two organic components, speed and strength. Therefore, the following exercise methods can be adopted: 1. Deep jump, vertical jump; 3. Weight-bearing vertical jumping; 4. Squat and jump with weights; 5. Weight-bearing squats; 6. Weight-bearing lunge exchange jump.

2. Flexibility exercises Flexibility refers to the range of movement of a person's joints and the stretching ability of muscles and ligaments. It is of great significance in sprinting, especially for increasing the stride length of athletes has a very important role, therefore, the following methods are usually used in training: 1. Forward bending exercises; 2. pulling the leg of the rod; 3. longitudinal and crosswise forks; 4. Rapid flexion and extension of the rib body before and after; 5. Kicking (front, side and outer swing and inner combination), sitting cross-legged on the knee, etc.; 6. Quick squatting exercises.

3. The training of action speed This link is the key to sprint training, and the methods usually used are auxiliary exercises, repetitions, competitions and games. Among them, the competition method is a method often used for speed training, due to the short time of speed practice, the regular use of the competition method can make the athlete emotionally high and show maximum speed. In the same way as the game method, it can stimulate the athlete's high emotions, and at the same time, it can also prevent the form of "speed disorder" caused by frequent scheduling of exercises to express maximum speed due to various changes in movement during the game.

The 200m belongs to the sprint category, and the first thing to pay attention to at the start is to concentrate after the race, take a deep breath when you hear "ready", and start quickly when you hear the gunshot. Secondly, anyone who has watched the 200-meter race knows that the 200-meter start is at the entrance corner of the track. The placement of the starting gear is crucial at this time.

Place the extension of the starting gear tangentially to the inside arc of the course you are on. This is good for shortening distances and accelerating after starting. You should start running from the middle to the sprint at about 70 meters from the finish line, and there is no so-called "slow" during the 200-meter run.

Go all out to finish the race. And try to minimize the number of breaths, especially during the sprint. 200 meters is a test of explosiveness!

1.Every afternoon you can find 20 minutes to go for a runTiptoe!

Work on your calf muscles. [This is done to get your calf muscles used to the game.]"Hit your toes on your toes"] 3.At a distance of about 10 meters.

Practice running and stopping! [Try to make yourself instantly increase your speed to your limit, try to reduce your speed to zero as fast as possible] exercise your explosive power! 4.

With the start of your workout, you can practice anytime, anywhere! Don't be confined to your premises, I used to be tired from studying at night. Practice running and stopping at home.

It's very effective. But be on the safe side! For the 200-meter sprint, it is recommended that you wear short spikes (around 6 mm), as running in spikes on a plastic track can increase excitement and thus athletic performance.

The skills of running 200 meters include reasonable and correct technical movements, special strength ability, speed ability, etc.

1. Reasonable and correct technical actions.

The standardization and rationality of technical movements are mainly manifested in the fact that the structure of running movements should be more in line with the principles of sports biomechanics, so that the running techniques can better show saving and efficiency.

Specifically, the performance in the technical form of running is that the running action is balanced, and the center of gravity fluctuates less; The upper and lower limbs are coordinated and coordinated, the upper limbs swing arms are active and powerful, and the lower limbs are combined with the swing to promote the pedaling; The running is good forward and straight, and there is a good sense of rhythm throughout the course. If you can master the reasonable and correct technical essentials, you will get twice the result with half the effort in the training.

Second, the capacity of special forces.

Strength is the foundation. Almost all of the competitive sports rented in the mountains are inseparable from the training of basic strength. In strength training for sprinting, a combination of one-time strength exercises and multiple strength exercises should be organically combined.

In the past, in strength training, the most used means were generally absolute strength training with large weights and few weights. This method is better for the development of explosiveness.

In sprinting, more attention should be paid to the development of special strength ability. For general strength training, the number of shots in Chongzhou will not exceed 10 times. According to the characteristics of the project, if you run 100 meters, you need to take at least 45 steps or 48 steps, and 200 meters is more.

Therefore, what is more needed in the training process of sprinting is the ability of strength to continue to act on the muscles, that is, the ability to specialize in strength.

3. Speed capability.

Speed ability is at the core. As far as sprinting is concerned, the old view was that speed training was central. But speed is at the heart of what needs to be grasped from start to finish. The so-called speed ability is the ability to maintain speed, which is different from the speed endurance commonly called.

Speed capacity refers to the 100 200-meter run at or near maximum intensity; It is characterized by a small number of repetitions, long intervals and great intensity. Speed endurance, on the other hand, refers to the 250 500-meter section run with a slightly lower intensity; It is characterized by a large number of repetitions, requiring an average intensity of running, and a relatively short interval time.

Tips for running fast in 200 meters:

1. Adopt a squatting start: when preparing, the center of gravity of the body moves forward, like a compressed spring, when you hear the gunshot, kick your legs hard, bend your arms and swing your arms, and strive forward, so that not only the starting time is short, but also the forward force is large.

2. Big steps and fast frequency when running: If you want to run fast, you must take steps throughout the whole process, and the speed should be fast, and the frequency of foot movement should be high, because if a person can run 4 steps in a beautiful second, the time can be increased by about 10 seconds in the whole process.

3. Grasp the appropriate swing arm square excitation stare style: When jogging, the appropriate swing arm is also helpful to increase the speed. When swinging your arms, keep your arms straight, your hands clenched into fists, and your elbows bent at 60 degrees in front of your body.

All arm swing postures should be relaxed, not too anxious, or the speed will not be faster.

The key is to start better, in order to better facilitate the start of the curve after a straight distance to carry out the acceleration, install the starting gear on the right side of the corner, and there is no starting gear should be done in this place to start the starting posture, and the direction is towards the tangent direction of the corner.

After the start of the corner, the first two steps should run along the broken line of the inner dividing line, and the spacing should be reduced when speeding up, and when entering the corner, run along the inside, and the body immediately skews to the inside, increasing the shaking energy and strength of the right leg and arm. It's as technical on the straight as running on the 100-meter run.