How to practice 25 8 meters round trip in 10 days

Site equipment: There are several runways of about 30 meters, each lane is about 2 wide, the scene should be flat, and the geology is not limited. Draw two parallel lines of 25 meters between the two ends of the runway, insert a pole (pole height or more than one meter) within 1 meter of each end line of each runway, and draw a horizontal line every 1 meter between the two end lines.

You can use a watch or horseshoe wire to keep time, and prepare a number of paper and pens for recording.

Test method: The test is conducted in groups, and there shall be no less than two people in each group. There should be two people on each track to record the number of runs and the actual distance.

The test subject stands behind the starting line and prepares. After the starter gives the order, the test subject runs counterclockwise around the pole at the specified time. For round-trip runs for more than 2 minutes, the timekeeper will tell the time once every minute, and once in the last 10 seconds.

The actual distance of the run is calculated based on the white line that the last landing foot crosses at the time of the time. The test subject did not have to cross, could not hold the pole, and the violator was retested. The recorder should keep track of the number of round-trips, and take one one-way trip (25 meters) as one trip.

Registered results are in meters, regardless of decimals.

At home, jumping up the stairs is considered a preparatory exercise.

Then find a place with a lot of space to frog jump, go outside to find a place with few people, find a place with 10 meters, and run back and forth 15 times in a row, rest for 30 seconds, and then practice 10 sets, you can also achieve the effect.

Find a place, bring your own stopwatch, put on your shoes, and arrange your own time.

Run at least 3 to 4 times a day.

See if the running time is gradually reduced.

Of course, you have to warm up before running. This is important.

10m 4 round trip: refers to a total of 4 round-trip runs on a 10-meter track, that is, one round trip, that is, a total of 40 meters. Every 10 meters, touch the ground once at each end, touch the ground three times, and finally sprint back.

Pay attention to shoes with slippery soles do not wear, run with your center of gravity low, the first time you use your right hand (left hand is also OK) to take the block, after you arrive, put it down at the same time and pick up the second block, (remember to be sure to do it at the same time) and then do the same, you try it, you will be sure that you will be much faster.

It's impossible, because there is a fatigue period of 7 days in general training, and you can't practice anything in 3 days, and it is easy to get injured.

Carry weights every day, bring sandbags, 100, 200, 400, 800, alternate runs.

The upstairs method is good, but it doesn't work for a short time.

These days, I run more and feel more. Let's practice the outburst.

The specific method is: no matter how the situation changes on the field in the competition, and no matter how other team members run, they "go their own way", and complete the whole run according to the rhythm of their own training: "rush to run - relaxed run - even acceleration run - speed maintenance run - sprint run".

The first paragraph: grab the position to run, pay attention to one: the word "grab". When you hear the starting gun, try your best to rush ahead to get in a good position to avoid being blocked or disrupting the rhythm of the run, and then move on to the next rhythm and adjust your running speed.

The second paragraph: relax running, experience one: the word "loose", this section of relaxation running should pay attention to psychological relaxation and physical relaxation.

Psychological relaxation should be done to put down the burden, travel lightly, eliminate all kinds of selfish thoughts, strengthen self-confidence, and devote yourself to the test in a relaxed and happy mood, the psychology is relaxed, the nerves are not tense, and each action will be controlled and coordinated by the cerebral cortex, and the skills and tactics can be reasonably applied, and a good sense of rhythm can be established. Physiological relaxation mainly refers to the relaxation of muscles in various parts of the body. The flexibility of the muscles and joints and the coordination of the whole body force are greatly improved, which accelerates the formation of motor skills and improves the quality of completing technical movements.

In this way, the internal force consumption will be reduced and energy will be saved. In this way, the ability to maintain high-speed motion is prolonged, and the most "economical" and rational use of one's own energy.

The third paragraph: run at a uniform speed, grasping the word "plus". Relaxation reduces the amount of excess movement force in athletics techniques, reduces energy expenditure, and creates a favorable economic basis for increasing running speed.

The right pace is the key to success in the 800m, and if the pace is too slow, it will affect the normal pace of the second half of the race. In the case of easy and relaxed running, gradually speed up the swing arm, speed up the cadence, deepen the breathing, evenly increase the running speed, and gradually increase the running speed to the maximum load that you can contract. But be careful to avoid sudden acceleration.

The fourth paragraph: keep the speed running, pay attention to the word "bao". This paragraph is a key paragraph for improving athletic performance.

The ability to move at high speed should be maintained until the end line is crossed. In the training, students are emphasized to encourage themselves, build self-confidence, and give positive hints to themselves, such as "I feel that I ran easily, I did not slow down at all, I always have sufficient physical strength, and I have the strength to create excellent results".

The fifth paragraph: sprint, emphasizing the word "rush". At this point, the athlete is already fatigued, and he or she will not be able to maintain his running speed.

But this is the critical moment when victory is in sight and excellent results are achieved, so you should take a deep breath, shout, encourage yourself, lift your spirits, mobilize your whole body, and maximize your ability to sprint in the final stage. At the same time, lean forward, speed up the swing arm and cadence, strengthen the swing arm, swing the leg and push back, and rush to the finish line quickly with strong perseverance.

Hope it helps!