How to train to sprint 100 meters, 200 meters 5

The 100m and 200m are the most important special strength, quality exercises such as ankle exercises, and strength exercises.

The strength includes full squat, half squat, snatch, bench press, I personally feel that the full squat jump effect of the bell is the best, followed by flexibility exercises, there are pulling the rails, pulling the rubber belt, and doing some light jumps.

In winter, you should run more round-trip runs, such as 50 meters multiplied by 20 two groups, 150-meter round-trip running (that is, running 150 meters and walking 50 meters) 5 groups of two or three groups, and the amount of practice should be large.

Spring is about to enter the combination of intensity and quantity.

In summer, it is a speed exercise, 30 meters, 50 meters, 60 meters, 120 meters, 150 meters, running between marches, running in corners, to grasp the feeling of pressing the ground, to move forward naturally.

You have to practice regularly.

Practice more! Don't be in a hurry, just take your time!

Run more every day, practice more, and have confidence in yourself.

1.Starting rhythm practice (explosive): Rhythm, click, click, continuous fast (can increase the second - second) You can start well.

2.Reaction speed exercises: different starting sounds (coughing, high-five, whistling, etc.).

3.Solve the Late Sprint: Do your best to cross the finish line. (can be increased by seconds).

4.The technique of running on the way (big stride and high frequency) and corner running should also be emphasized, and if the practice time is good, 200 meters in two weeks can improve the second by about 200 seconds.

Note: The above methods are temporary performance improvements, and it is best to train them systematically for a long time. In fact, the key point I am talking about is the cornering technique, pay attention to five words; Tilt high and swing edge, tilt is the point of inclination of the body in the curve, high is the center of gravity is high, and large is the swing amplitude.

The pendulum is to pay attention to the different swings of the left and right arms, and to run along the tangent.

Of course, the 200-meter run also requires a certain amount of speed and endurance, don't run the 200-meter like the middle and long-distance running, then your performance will never be better, the 200-meter is a sprint, it is an anaerobic metabolic exercise. If there are still 10 days to go, then it is recommended: one is to squat with weights, the second is to practice frog jumps, the third is to stretch the leg ligaments more, the fourth is to practice one-legged jumps on the left and right legs, and the fifth is to practice high leg raises.

Improve your own quality.

How to train for the sprint 100 meters is as follows:

1. Note the following points in the usual training at the start: after the password of "each in place" is issued, the athletes shake their bodies and relax their minds. 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.

2. Form the left and right hands, left and right feet, and the knees of the slightly weaker legs land on the ground at five points. Movements should be natural and relaxed. After the "ready" command is given, the athlete leans forward, his arms hang down naturally, and the center of gravity of the body is low and slightly forward.

3. After the gun, the power of the feet quickly kicks off the ground, the arms should quickly get off the ground, do an effective and powerful swing arm, when the two feet kick off the starting block, the feet do a powerful side pedal, (just like the start of speed skating) the side pedal can make themselves reach the highest speed as soon as possible, shorten the acceleration time, and enhance the acceleration effect.

4. Don't lift the upper body too early, we can see that in some international competitions, elite athletes generally lift the upper body completely after 30 meters, and the upper body is gradually lifted up within 30 meters. This is also done to achieve better acceleration. Finally, the amplitude and force of the back swing of the arms should exceed the amplitude and force of the forward swing.

The sprinting technique of the 100-meter dash lies 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.

The 100-meter dash is a little over 10 seconds in total, but there are different approaches and tips for starting, stabilizing in the middle and sprinting in the late stages.

The 100 meters are a short distance event, and speed is the most important factor, and if speed is not guaranteed, it will be difficult to make a difference, no matter how many tricks there are.

Therefore, those who want to do well in the 100-meter event should first improve their sprint speed. In the usual training, you can pinch the watch to see if the performance has improved after each competition. Relax your mind in the actual game, treat it as ordinary training, too much tension can easily affect the performance.

1.Preparation activities before the competition.

The short start and finish time of the 100-meter run, coupled with the fact that the whole person is in a state of high excitement, is prone to muscle damage problems, which affects the performance of the race. Therefore, it is very important to prepare for the 100-meter run, be sure to warm up well, rub your thighs, adjust your breathing and heartbeat, and even jog for a lap to get your body into shape.

2.The importance of the start.

The 100-meter run is more demanding from the start, and if you don't react fast enough, you're likely to fall behind from the start. At the moment of starting, the lower body exerts force, and the first two steps are pushed on the ground with your toes, so that the body can rush out quickly, and then the forefoot is changed to push the ground to continuously increase the speed. At the start, the body must keep leaning forward, move the center of gravity forward, and swing the hand more forcefully.

3.Pay attention to the rhythm and breathing.

Generally speaking, the starting stage of a 100-meter run is defined as 30 meters, and after this area, it depends on the athlete's ability to maintain speed. During this time, athletes must adjust their rhythm and breathing, and do not wave their hands too quickly. A lot of athletes see other people get up to speed and they go crazy themselves, and as a result, problems arise.

Regardless of any competition, athletes should not pay too much attention to the performance of others, as long as they maintain their own rhythm and concentrate on running, the results will not be too bad. The most taboo thing about the 100-meter run is to suddenly change the speed, which will seriously disrupt the rhythm, run with a larger stride, but don't raise your legs too high, try to use the inertia of the body to rush forward.

4.Be confident.

Finally, there is the issue of self-confidence, many athletes cannot achieve good results because they are not confident enough. The 100m is a test of explosiveness and mentality, and only with confidence can you have a better chance of achieving a good result.