How you can improve your arm strength and sprint speed

1. Develop absolute speed: we must pay attention to the best combination of step length and cadence, as well as the time and space rhythm of each link of technical movements such as running.

Training method: 1) 20-40 meters between fast running exercises.

2) 4*25-50m relay run, acceleration run, catch-up run practice.

3) Downhill running exercises.

4) Downwind running exercises.

5) Variable speed running exercises for various short passages.

1. Run 30-60 meters between marches, 3-4 times *2-3 groups.

2. Short-distance relay run 2 people*50 meters or 4 people*50 meters, 3-4 times*2-3 groups.

3. Short-distance catch-up run 30-100 meters, 3-5 times*3 groups.

4. Short-distance combination run (20 m + 40 m + 60 m + 80 m + 100 m) *2-3 groups; or (30 m + 60 m + 100 m + 60 m + 30 m) *2-3 groups.

5. Run downwind or downhill for 30-60 meters, 3-4 times*2-3 groups.

6. Short-distance variable speed run 100-150 meters (30-meter fast run + 20-meter inertia run + 30-meter fast run + 20-meter inertia run), 3 times *2-3 groups.

7. Tape traction run (30-60) meters, 4-5 times*2-3 groups.

8. Run 30-60 meters repeatedly, 4-5 times*2-3 groups.

2. Develop training methods for reaction speed and action speed.

1 Various ball games.

1) Two-handed push of the ball – followed by the practice of starting to catch up with the rolling ball.

2) Throw the ball forward with both hands – then run out to catch up and catch the ball.

2 Reaction exercises of various game natures.

3. Exercise of starting the starting point by giving the order or listening to the signal (password, applause); In a semi-crouching position, he quickly jumps up and touches a high object when he hears the command.

4 Swing the arm at the fastest speed, lasting 5-10-20 seconds.

5 The highest frequency of various forms of high-leg runs, lasting 5-10 seconds.

6. The fastest frequency of small steps and half-high leg runs, with a distance of 30-40 meters.

7. Run quickly and finish a distance of 50-100 meters (timing, step counting).

8. Run in quick strides and complete the distance of 50-100 meters (timing, step counting).

9. Run quickly on one foot and complete the distance of 30-60 meters (timing, step counting).

Push the barbell more than 200 meters

It is a neutralizing embodiment of speed and endurance

The easiest way to do this is to run more than one distance

Every time it goes to about 230, rush with all your might.

Or 100 quick squats, followed by 50 100-meter sprints.

Arm strength is not practiced in a day or two, you have to persevere, and if you learn hip-hop dance, not only the strength of your arms and the overall quality of your body must be improved, you can do it yourself without equipment Running!!, doing sit-ups, push-ups, buying 2 dumbbells, frog jumping, jumping steps, etc. Come on!!

It is recommended that you use dumbbells, or do push-ups, do a few times a day, slowly, and the arm strength will be there, thank you.

Arm strength: pull-ups (arms in a V-shape) push-up.

Running speed: frog jumping and squat training and split-leg horse steps to improve leg strength, and appropriately increase stride length and cadence when running, so that you can run fast:

Endurance training: Two words--- long-distance running.

With increased arm strength, you have to work your biceps and triceps.

To increase your running speed, you need to exercise your quadriceps.