How to increase your speed by 100 meters in 30 days

Some things take a long time to get to a certain level! The 100m relies on explosiveness and endurance, and you can use some exercise equipment to improve the explosiveness of your legs, and you may be able to improve it after a month! But as for how much you can improve, it's up to you ...

You can practice it, just run non-stop full-speed sprints, don't run too much, and then you can add some strength training, mainly for the legs and waist and abdomen, you can use barbells to do squats to train the legs, sit-ups can be used to train the waist Finally, nutrition must keep up, and rest should be sufficient

Do 10 sit-ups and do 1000 sit-ups. One hundred a day.

10 days of accelerated running of 10,000 meters, 1 kilometer a day.

1000 sit-down squat jumps in 10 days, 100 in one day.

Don't die of exhaustion!

I don't think it's useful to practice blindly!

As long as you practice for 2 hours each morning and 2 hours in the afternoon.

However, the method is to carry as many heavy objects as possible, and it is best to run with a 50-pound stone pillar! This increases the explosiveness! It can also make you run at a constant speed!

No less! If you can't find one of the ones I'm talking about, you can tie sandbags to your legs, as many as you can, just enough to run!

The second floor makes a lot of sense, that's pretty much it! It's a variable speed run, plus calf strength training! It's best to have a PE teacher by your side. If there is a sports club, you can also join. Hehe!

Practice squatting and jumping

Optimistic is squatting.

In general, sprinting should improve the performance of sprinting from five aspects: reflexes, strength, speed, technique, and psychology.

Practice method. 1.Reaction Start Reaction:

There are many ways to get in touch, such as: reverse start (start with your back to the starting line), push-up start (do push-ups on the track and start after hearing the starting signal), track start (walk slowly along the track and start after hearing the starting signal), change start (set the starting signal before training, such as 3 and 9 in 1-10 are the starting signals). The coach randomly says a number between 1-10 and hears the prescribed signal to start.

It is used to train mental concentration at the start. etc. Training of nervous excitability:

There is also a reaction during the sprint. The mid-course response of a sprint should be the nervous excitability of the athlete during the sprint. The athlete should be in a state of high excitement during the competition, which will make him faster in various reactions, and this ability to concentrate becomes important in the ten-second game.

This ability needs to be honed in many competitions.

2.Strength lower limb strength: can be practiced by squatting with barbells, squatting with kettlebells, pulling rubber bands, pulling tires, etc.

Among them, barbells, kettlebells, etc., belong to confrontation exercises to increase the strength of large muscles in the legs. Pulling rubber bands and tires is a resistance exercise used to increase the strength of small muscle groups in the legs. Waist and abdomen strength:

During sprinting, waist and abdominal strength plays an important role in controlling the body's center of gravity and connecting the upper and lower limbs. You can strengthen your abdominal muscles by doing sit-ups, getting up at both ends, and using back flights to train your back muscles. The sprint training here only trains the rectus lumbos and abdominas.

Upper limb strength: The swing of the upper limbs affects the frequency of the athlete's stride, so upper limb strength is also important. It can be practiced by holding dumbbell swing arms, pushing the barbell flat, lifting the barbell, push-ups, etc.

3.SpeedMaximum speed (explosiveness): should be improved by 30-60 meters of practice.

100 meters special) Speed endurance (the ability to maintain a consistently high speed): improved through 120-150 meters of practice. (100 meters special) stride length and cadence:

As we all know, the speed at which a person runs is directly related to the frequency and amplitude of the swing of the legs. Downhill running and speed running steps can increase cadence. Uphill relaxation runs, lunges can increase stride length.

4.Basic technical exercises: small strides, high leg runs, wheel runs, back kick runs, back kick runs, leg swing runs and other basic exercises are broken down by the actions of running, and practicing these basic movements can improve the speed of sprinting.

Starting exercises: Breaking down the starting action and practicing the use of the starting block can increase the speed of the sprint.

5.Psychology plays a very important role in the competition of mental athletes, especially in sprinting events. Athletes should have good psychological qualities, such as: appropriate relaxation, self-confidence, desire to surpass, etc.