How can I train to improve my 400m in February? What s the point?

The point is, of course, explosiveness!!

The 400-meter run is one of the most challenging events in track and field, it is not as explosive as the 100m and 200m, nor is it as endurance as the 800m and 1500m, but a combination of explosiveness and endurance, so it is called the terrible long sprint model race. The most important thing in running 400 meters is to master the rhythm, if it is an official race, it is recommended to use the first 250 meters to adjust the pace and breathing rhythm, and the last 150 meters to increase the speed of the swing arm to drive the cadence. In addition to the rhythm, there are several tricks for the 400 meters:

The first is the rhythm, so to speak, physical distribution, in the 400-meter race, after the runner leaves the starting block, <>

Maintain or approach the maximum race speed, but don't start with 100 exertions, as you will never be able to keep up with your physical strength in the future, and those who do not exercise regularly will also face the risk of kidney failure. At the same time, pull the stride to the maximum and try to keep your upper body straight. The acceleration point should be at the corner between about 200 and 250 meters, during which the speed will be increased to the fastest and maintained until the finish.

The second is technique, which needs to be accumulated or improved in the usual exercises. In terms of cornering skills, there are two corners in 400 meters, each corner is 100 meters, and some people will not overcome centrifugal force when running corners, which leads to a reduction in the speed of the curve and the body round yards are particularly large in the force of the orange cherry blossoms, in fact, there are simple tips for cornering, no matter which corner, the left arm swing arm amplitude is small, and the right arm swing arm amplitude is large.

The speed and endurance training of meter running is suitable for repeated running with "short and long and short".

2. The distance between the main event and the distance close to the main event accounts for a large proportion of speed and endurance training, which plays an important role in improving special ability. The main practice methods are: 300m run 6 times, with 6 minutes of intervals; Run 300 meters first, then 200 meters, and finally run 100 meters to complete 4 sets with a 3-minute interval and a 7-minute interval between sets; The 300-meter sprint was followed by a 50-meter jog, and finally the 100-meter sprint was completed in 4 sets, with an 8-minute interval between sets. The 400-meter check runs 2 times, with intervals of 25 to 30 minutes.

3. Running beyond the main event distance is essential to improve the ability to run. The main exercise methods are: run 500 meters 5 times, with an interval of 8 minutes; 3 times for 800 meters with 10-minute intervals; The 1,200-meter run is followed by a 600-meter run and a 400-meter combo run to complete two sets with 5 to 8-minute intervals and 15-minute intervals.

4. When carrying out speed endurance training, it is necessary to develop general endurance, strength endurance and coordination ability and other related qualities. The main practice methods are: to develop general endurance, you can use cross-country running, 30 timed running, ball games, etc.; When developing strength and endurance, you can use weight-bearing continuous jumps, long-distance stride jumps, one-legged jumps, high-legged running and other exercise methods; Through specialized exercises for various runs, such as acceleration runs, curve runs, etc., students will experience the correct technique and develop their motor coordination.

To exercise your calf and thigh muscles, you can opt for frog jumping. Raising the legs can increase the frequency of the feet, and the effective use of relaxation techniques in the 100-meter run is conducive to the reasonable physical consumption of the body, the optimal combination of stride length and cadence, which is conducive to the play of the body's maximum speed and the ability of the body to maintain high speed. Relaxation technique is a key technology to improve the 100-meter performance, and it is necessary to improve the 100-meter performance.

It is necessary to master the relaxation technique and improve the performance of the 100-meter race.

Tailing is an exercise in which athletes drag an object of a certain weight, and the more common method is to drag car tires and barbell high-modification zen tablets. It's meant to run. In view of the lack of systematic theoretical guidance in the training of grassroots sports teams, the incorrect methods, excessive dragging, and unsatisfactory training results.

Experimental studies were carried out on physical education candidates. The results showed that the training effect of hauling was directly related to the weight load, the length of the training distance, the number of repetitions, and the length of the interval time. The experiment was divided into experimental group and control group.

In the development of students' sprinting ability at the start and after the start, the training distance should be controlled between 20-30 meters. The weight of the drag should be controlled between 8-10 kg according to the strength of the student. The rope to be pulled should be shorter, so that the angle between the rope and the ground is about 40 degrees, and the rope should be carried on the student's shoulder.

The unit amount is divided into two groups, and each group repeats the exercise 6 times. The interval is four to six minutes, and the interval between groups is five to ten minutes. When developing students' acceleration ability on the way, the training distance should be controlled between 40-60 meters.

The weight of the drag should be controlled between 4-6 kg according to the student's strength, and the rope should be longer. Make the rope form an angle of about 30 degrees with the ground, and tie it to the student's hips and waist. The unit model building volume was divided into two groups, and each group repeated the exercise 6 times and 5 times respectively.

The interval time interval is 4 6 minutes, and the interval between sets is 10 to 12 minutes. When cultivating students' ability to maintain maximum speed, the training distance should be controlled at about 120 meters, the weight of the drag should be controlled between two and three kilograms according to the strength of the students, and the rope should be longer.

First of all, you must make your physical fitness very good, and then you must master the skills of running, and you must also master the method of breathing when running, at this time you will run without tiredness, especially relaxed, and then at the end of the sprint you must also master clearly, you must ask a professional coach or teacher for advice, and you must also stretch after exercise, so as not to cause great damage to the body. In this way, your success will also improve.

First of all, Mu Chunyou should improve the strength of his legs, and he must master the correct running posture, and at the same time, he must wear more comfortable shoes and pay attention to the improvement of speed during the running process.

When starting, concentrate, raise your thighs, or practice pressure gun running, so that the starting speed is fast, and there will be a great advantage in time.

1. Muscle strength training: Muscle training is very effective for improving 400-meter performance, let's talk about the importance of upper limb strength and lower limb strength to improve 400-meter performance. Upper limb strength can determine the frequency of arm swing, so that the cadence can be driven by body coordination, after all, 400 meters as a multi-run sport, arm swing is still very important, generally we through bench press, barbell, push-ups and arm weight running to improve our upper limb strength.

Lower limb strength boost can determine our cadence, and more importantly, provide more pushing power, which can effectively improve our running speed. And muscle strength can effectively provide us with energy and get more running energy.

2. Explosive training: Explosiveness is very important for the 400-meter sprint, which can effectively improve the performance of the 400-meter sprint, and can effectively improve the explosiveness through formal training in one month. Generally, the best way for us to practice explosiveness in 400 meters is to run at variable speed, which can exercise the adaptation of our muscles to sudden tension, that is, to accelerate suddenly in the process of running, and then slow down and then accelerate suddenly, so that we can train our explosive power in 400 meters running, which determines the intensity of our sprint.

At the same time, squatting barbell can also train explosive power in a short time, when squatting barbell, we must slow down first, suddenly exert force in the last stroke, and bench press is also, suddenly exert force in the last stroke, which can effectively improve the explosiveness of the body.

3. Endurance training: In a month's time, it is possible to greatly improve endurance, and endurance training is very hard, requiring a lot of perseverance, for example, in the 400-meter sprint training, we must increase the sprint distance as much as possible, if we reach the 400-meter full sprint, we also have to expand the sprint distance to improve physical strength. In a month of training, we try to stick to it as much as possible in training, increase our training intensity, and it is very effective to improve our physical strength in a month through the above methods.

4. Stretching training: In a month, it can effectively improve the flexibility of the body, which is very important for 400 meters, so as to improve the distance of each step, and then improve the speed. Stretching exercises we can do the leg press after the warm-up and the leg press after the leg press to do the kick.

By increasing flexibility, it also reduces the pressure on our feet, making it easier for us to sprint 400 meters.

Do strength training: squat barbells, slow down and get up quickly, if there is no barbell, find someone to ride on the neck, pay attention to the waist to hold on, the greater the intensity, the better, the number is 7 to 8 reps in a group, at least three sets at a time. Immediately after the end of each group, a 30-meter acceleration run.

In the interval of squat training, you can close the canopy to do swing arm training, it is best to hold the sedan reed barbell piece in your hand, and swing the arm with weight, or pay attention to the back swing, to swing quickly, the same three groups. Then there are sit-ups, 50 in groups of the fastest speed, again in three sets.

Do specialized auxiliary exercises: high leg raises, back pedal runs, small strides, wheel runs, single leg jumps, acceleration runs of 30 meters each, the same three sets.

400m special exercises: start at 100m, 150m, 200m, and then increase to 400m. Then run from 400 meters to 100 meters, one group at a time.

The first day is strength training, the second day is specialized auxiliary exercises, the third day is special exercises, the fourth day is resting, the fifth day is strength training, and the sixth day is repeated from the specialized auxiliary exercises until the eleventh day. After three days of adjustment, only technical exercises, the specific plan changes according to the physical condition, in principle, the last few days of training should avoid high intensity, mainly recovery.

The 400-meter run is a common track and field sprint. Usually it is the longest in the sprint. On a standard outdoor runway, 400 meters is exactly the length of one circumference around the runway. Athletes start at staggered starting lines and race in separate lanes throughout the race.