How to run fast in a 100 meter dash in a short period of time? There is still a week before the scho

1. Exercise more.

Second, when running, habitually speed up your arm swing rate, the arm swing is fast, the leg will also be fast. Because of the regulation of motor nerves, the upper and lower limbs are coordinated and cooperated, and the swing arm is fast and fast, and the swing arm is slow and slow.

3. Don't be nervous during the test. Believe in yourself.

There's still a week to go, and the most important thing for you now is to get your mentality right.

As for how to train, it can only be practiced and started, and it is impossible to practice good results in a short period of time for acceleration runs, mid-run runs, and final sprint runs.

The main thing at the start is to practice the reaction ability of listening to the gun, so we can only improve a little from the start.

Insist on running every day, first slow and then fast, the customer service psychology is extremely effective, and running easily will be faster.

If you want to improve your 100m performance in the short term, I think you need to prepare carefully from the technical details, grasp the technical details, and practice from the aspects of starting, accelerating, running on the way, and sprinting.

If you can, go for a run every morning and evening.

Breathe in a balanced way, exhale one-two-two, and inhale.

First of all, it is difficult for us to train our speed in a short period of time, so in a short period of time we need to improve our reaction speed to get ahead of the start, and secondly, we need to practice our sprint ability. Widen your running stride. Make more contacts, quickly raise your legs, and increase your running frequency. Come on.

First of all, you should run 200 meters every day, and then try to swing your legs faster, in short, you should be able to run faster every day, and you should be able to do it faster for a week.

Practice every day, or practice running 400 meters a day.

You can give a run-up first.

In order to cope with some events, some netizens want to increase the speed of the 100-meter dash in a short period of time, but in fact, if they want to increase the speed of the 100-meter dash, they must first standardize their movements。Before running, you should adjust your correct technical movements, because only after mastering the correct movements can you speed up faster, otherwise you will not be able to improve your speed. Since the distance of the 100-meter dash is very short, there is no room for a small mistake, otherwise it will have a big impact on the speed.

Therefore, if you want to improve the speed of the 100-meter dash in a short period of time, you must correct all your shortcomings in running, because after correcting these small mistakes, you can achieve faster speed. If a small mistake is never corrected, then it will become a bigger mistake, and a small mistake will affect a little bit of speed, and when the mistakes come together, the speed will be affected even more. <>

In addition, after adjusting your technical moves, you also need to improve your special ability, because this requires explosiveness, so you must practice your explosiveness. While practicing explosiveness, you also need to combine your own special strength, and only after combining explosiveness and special ability together, you can improve your running speed in a short time. What is needed in the 100-meter dash is muscular ability, so it is necessary to practice specific strength.

Speed is always the core in sprinting, so you must improve your speed, and only by improving your speed can you get better results. There is a difference between speed and endurance, long runs may require more stamina, but sprints require more explosiveness and speed, so focus on improving your speed during training as well. Only by adjusting one's condition to the perfection can one achieve better results, so athletes need to do a variety of targeted exercises for themselves.

Stride length and cadence are the core of modern sprinting technology, and they are also the main factors that constitute running speed, and they are also the comprehensive embodiment of athletes' technical characteristics, physical fitness level, nerve type and body morphological characteristics.

Although sprinting has always been a strong point for blacks, we yellows have also excelled. Do you know what technique there is in the 100-meter dash? Do you know how to run fast? Let's follow the study below and let's take a look.

1. Improve stride length.

Stride length and cadence are at the heart of modern sprinting techniques and are the main factors that make up running speed. They are also a comprehensive reflection of the athlete's technical characteristics, physical fitness level, neurotype, and body morphological characteristics. To improve your stride speed, stride length and cadence are key.

It is ideal to raise both at the same time, but it is difficult to do this in practice. Therefore, in the practice of sprinting training, it is necessary to develop stride length or cadence in a targeted manner according to the characteristics of the athlete.

2. Absolute speed of development. Absolute developmental speed refers to the ability of a sprinter to reach their maximum running speed. The absolute speed does not depend on the flexibility of the athlete's central nervous system, the force of muscle rapid mass contraction, the speed of movement and other factors, but depends on the effect and economy of the athlete's mastery of running skills.

Therefore, when developing absolute velocity ridges, it is important to pay attention to the optimal combination of stride length and cadence, as well as the temporal and spatial rhythm of each part of the running technique.

3. Develop speed, endurance and strength.

Speed endurance refers to an athlete's ability to maintain a high speed. Sprinting is a typical anaerobic metabolic exercise. Its speed endurance is based on anaerobic energy supply and on the development of aerobic endurance.

In anaerobic endurance training, there should be a certain percentage of aerobic endurance training to increase the athlete's heart volume and stroke arm volume, thus laying the foundation for anaerobic endurance training.

4. Strengthen psychological training.

A healthy mental state and good will are the spiritual pillars for athletes to create excellent results. While there are athletes who usually train well, they can't pass the competition. Before and during the race, they are nervous, have poor diet and sleep, disrupt their daily routine, consume too much energy, become flustered during the race, cannot control themselves, have irregular technique, and have a decline in performance.

Thoughts fluctuate after the game.

You must pay attention to explosiveness, you must seize opportunities, speed up, pay attention to adjust your breathing, and maintain concentration.

First of all, don't go too fast in the first half, be sure to keep your breathing steady, and wait until the second half to start accelerating. Don't swing too fast.

When running, be sure to run on your toes, and the forefoot should hit the ground first, so that you can cushion the force, and then never be nervous.

1. Strengthen the starting technique training code and shorten the starting time.

2. Strengthen the training of cadence and stride length.

3. Strengthen reaction speed training and shorten reaction time.

You can combine the following methods: one is a weighted squat, the second is to practice frog jumps, the third is to stretch the leg ligaments more, the fourth is to practice the one-legged jump of the left and right legs, and the fifth is to practice high leg raises!! Practice at least 1 hour a day, alternating these 5 items!!

You'll also have to improve your starting speed and agility when you hear the start signal! In addition, when running, be sure to pay attention to the natural swing of your arms to increase your speed!! The endurance practice, during this time, is also controlled by jogging for 3 to 5 laps (400 meters of track) at 1 minute and 50 seconds to 2 minutes, the intensity is not very large, according to their own ability, when they run to their own discomfort, they must insist on running one lap again, so as to improve speed endurance and anaerobic endurance.

If you want to run fast in sprinting, you mainly need to improve the strength of your lower limbs, to be precise, the contraction power of the gastrocnemius muscle in the calf!!

Although the speed of sprinting mainly depends on each person's innate muscle fibers, whether there are more fast or slow muscles, it can also be improved through hard training!!

If you can stick to the above training methods and practice twice a day, although you only have a month of preparation time, your 200m performance will be very significantly improved!

It is necessary to strictly control the training time and do sufficient warm-up exercises before each training session to avoid training injuries!

I used to be on the school track and field team, specializing in the 100m and 200m, and I hope it can really help you!

Sometimes the more you want to prove yourself, the easier it is to fall into misunderstandings, and the more you can't play at a normal level! Take it easy! ~

There are 2 points to pay attention to when racing in the 100 meters:

1 Start quickly and run with the gun.

2. Don't slow down when you reach the finish line, rush out for 10 meters and then stop.

When running, the toes are so hard that the heels do not touch the ground.

From the start, you have to accelerate with all your might, pay attention to your breathing, 100 is a sprint, which is an anaerobic exercise in itself, and it is best to run in one go.

What is needed is explosiveness.

Perform coordination training every day. That is, movement, frequency training. (No one teaches you to feel it yourself) and remember not to train for long periods of time and at high intensity. (100 does not require much physical fitness, and the effect is often the opposite if it does not require too strong physical training.) ）

It's very, very, very important to do a lot of round-trip runs, sprints, and hungry starts.

Erupt and explode beyond your limits when you're most comfortable.

For example, after trotting away from the body, there is a feeling of transcendence in the mind after the last time.

What is the right running form?

At the start, the body leans forward, but you know that you don't immediately stand up upright at the start, but slowly stand upright, and when you start, you run left and right, and then run in a straight line for 100 meters, and there are many small details that need to be paid attention to.

If you want to be fast, you have a talent, you have a good coach, and you have to practice hard and think.

Lean forward and hit the ground with the forefoot firmly.

100-meter sprint action essentials:

Start: 100 meters generally use a standing start, stand with both feet one in front of the other, bend the knees with both legs, and bend the back legs about 120 degrees (the reason is that the four heads of the quadriceps muscles can be fully stretched when the big and small legs are folded 120 degrees), the arms are naturally drooping or one in front of the other and the arms are naturally bent forward, bending over and leaning forward (be sure to keep in a critical state between leaning forward and maintaining stability, the center of gravity is most taboo to recoil) Look at the front and 5-6 meters below the front, and focus on the ears to listen to the command.

Acceleration run: After starting, keep the center of gravity leaning forward to accelerate the run, try to raise the head late and raise the body late, so as to avoid raising the body too fast and increasing the resistance too early.

Sprint run: Because it is 100 meters, there is almost no running on the way, directly over to the sprint run, it is required to try to maintain cadence, stride length and lean forward, do not sit and run, to avoid the reaction force after kicking the ground to the horizontal component of the center of gravity is too small.

I am a fitness instructor, according to your situation I feel that you should improve the reaction speed, increase the frequency of stride, increase the width of the stride, if you still have fitness problems, you can consult me.

Touch the forefoot on the ground, try to keep your upper body stable, don't shake from side to side, swing your arms naturally and quickly, and then stride forward quickly with your feet, keep your head as low as possible, and don't run with your head up.

Keep your heels off the ground and swing your legs and arms quickly. Don't worry about anything else, just keep moving forward!

Practice leg strength Pay attention to fast movements when you practice, so that you can practice 100 meters of explosive power.

Start fast, jump vertically before running, and have fast legs!

First of all, sprinting is a natural talent, which means that your muscle type is not explosive, and if not, you will not improve much no matter how much you train. Explosive self-test: It's clear that your running frequency can be increased in an instant.

Sprinting must be coordinated, relax the whole body when preparing, exert force instantly at the beginning, land on the forefoot, lean forward as much as possible, and swing the arms from side to side, because sprinting is mainly about pace, the faster you swing, the faster your steps will be, so sprinting is very coordinated.

If you want to practice, just tie a sandbag to your calf to practice bouncing or trot on your toes, just come from the People's Liberation Army, I hope it will help you.

What about the short ones, speed up the frequency! There is a detailed explanation on the Internet!!