Who knows the training techniques of the 100 meter dash and how to improve their performance quickly

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It is impossible to improve quickly, and the only way to do this is to practice the 110-meter sprint and practice the starting speed after the usual hard training.

The 100 meters are climbed with heels.

If you want to improve your performance in the 100-meter sprint, you can focus on training in the following areas.

The first is to practice sprinting in different venues, such as a 100-meter sprint on the uphill road, which is different from a 100-meter sprint on a flat ground with a tire in tow, a flat ground with a tire can carry out a certain resistance exercise, but on the uphill road to sprint, but it can better exercise the power of sprinting forward, of course, you can also combine the two, dragging the tire on the uphill road for a 100-meter sprint.

The second is the exercise of the muscles of the whole body. This requires you to spend a lot of time working on every part of your body. Although running mainly relies on the legs, in the process of running, almost every part of the body is exerting force, through the violent swing of the arms can achieve balance in the process of running, and the lower back also needs to be as straight as possible in order to enter the best state.

In addition, when crossing the finish line, most athletes will stick their necks forward sharply, which is also very prone to injury, so the neck muscles also need to be exercised.

Third, do some stretching training. Through observation, it is not difficult to find that the muscles of sprinters are very well-proportioned, and too many muscles will become a burden and affect the speed of running, so after muscle exercise, it is necessary to stretch to make the muscles stretch better. In this way, in the process of exercise, we can better exert force.

Fourth, reaction speed and explosive power training. People will have a certain reaction time after hearing the gunshot, and the faster they react, the earlier and more advantageous the start time will be compared to others. If you want to be more agile, you can try training like this:

Take a bouncy ball and throw it at the wall, then catch it with your hand. If it's not difficult, you can increase the number of bouncy balls, throw two bouncy balls at the same time, or stagger the time, which requires you to concentrate all your attention to do it well. At the same time, you can also tie sandbags to your arms and legs to better exercise your explosive power.

The 100-meter dash can be improved by training the following exercises: reflexes; training of special forces; Training of technical skills. Specific training methods include small steps, rapid leg raises, one-legged running, standing curls and extensions, and weighted sit-ups.

It is necessary to train one's agility, one's physical fitness, one's own exercise, one's basic knowledge, and one's skills.

It can be improved by leg muscle strength training, it can be improved by running, it can be improved by high jump, it can be improved by jogging, and it can be improved by squatting movements.

Running, weighted running, frog jumping, muscle building, explosive power training, these are all things that need to be trained.

Training method: 1. Swing the folded angle of the leg and the leg.

2. The angle between the two thighs.

3. Run in small steps.

4. Run with your legs raised.

5. Kick and run.

Technique: The sprinting skills of the 100-meter dash lie in the warm-up before the start, the grasp of the starting time, and the adjustment of the rhythm in the middle of the run.

Note: After the command was issued, the athlete shook his body and relaxed.

Adjust the starting gear and place your strong foot on the back pedal near the starting line, with the whole foot on the starting block.

Place the other foot on the other back pedal and the forefoot on the starter. Form the left and right hand, left and right feet, and the knee of the weaker leg is a total of five points on the ground. Movements should be natural and relaxed.

After the "Prepare" command is issued, the Pei Pul athlete leans forward, his arms hang down naturally, and the center of gravity of his body is low and slightly forward. After the gun is fired, the strength of the feet should be quickly kicked off the ground, and the arms should be quickly off the ground, making an effective and powerful swing of the arms, when the feet are kicked off.

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.

The frequency of swinging the hands in the 100-meter run must be fast, the leg kick must be strong, the reaction speed must be fast, and the training time should run 20-50 meters more, which can effectively improve the lung capacity of 100 meters, and can quickly increase the speed.

100 meters to increase speed method:

1. Strength exercises: Weight-bearing barbell exercises, put them on your shoulders, then squat down, and kick them up on your toes when you get up, and practice the strength of your legs. 10 pcs per group, 3 sets.

2. Weight-bearing frog jumping, weight-bearing frog jumping can effectively improve leg strength.

3. Stretching step length exercises, 100 meters If you take a step longer than others, then you will use a little less time than him. Therefore, to improve the 100-meter performance, the stride length must be opened. Practice stride every day, and do more leg presses afterwards. Stretch your stride length.

4. Start practice and listen to the reaction to start. You make your own start, then your classmates whistle, and then you rush out. Be careful to be sudden, so you can practice your reflexes.

At the start, the cadence should be fast, and the upper body should not be fully straightened or leaned forward until at least 30 meters, and then the stride should be enlarged and accelerated in a straight line.

You can't run on tiptoe, first, you need to have explosiveness, second, you need to be fast when running, some people often take big steps, slow steps, can't run fast, third, hands should be fast.