How the 200m score improved in a month

I'm in the second year of junior high school, but my 200-meter results are quite amazing, and it takes 30 seconds to fall, you try to practice more leg raises, leg presses, and when running, breathe every 4 seconds, which will save a lot of energy, and remember to swing your arms sharply so as not to push the resistance.

You can't hesitate to run, as soon as the gun hits, you run quickly, and your lung capacity is also important.

It may be helpful to find a professional teacher to guide the training.

Note 2 points: 1 Start quickly, press the gun and run.

2. Don't slow down when you reach the finish line, rush out for 10 meters and then stop.

When running, the toes are so hard that the heels do not touch the ground.

200-meter run physical distribution: from the starting 50 meters for the acceleration stage, to accelerate with all your strength, 50 meters to 100 meters to maintain the speed (no force, to maintain the speed), down the corner to use inertia and centripetal force to accelerate with all your strength, until the sprint.

200 meters, rush at the beginning, no tactics.

It is useless to train for a short time.

Training method for 200 meters:

On Monday, the jumping practice - 8 sets of standing jumps (100%), 5 sets of standing 3 jumps (100%), and 5 sets of standing 5 jumps (100%) and more than 100% jump bunkers are completed. 2 sets of 400m straddle jumps with 15kg barbell (100%), interspersed with 2 sets of 400m straddle jumps without weights (relaxed). Abdominal push-ups 50 3 sets.

Afterwards, jogging and relaxing massage.

On Tuesday, special training - 8 sets of 100m (full time), 5 sets of 120m relaxation run (70%), jogging, massage relaxation.

Thursday: Small muscle groups connect to increase joint strength, jump steps on one foot, 200 steps per leg, 3 jumps on one leg, 200 jumps on both legs, 5 sets, 200 jumps on both legs 3 steps (steps), 5 sets. Finally, run the steps, ask for speed, it is best to do it with multiple people, in order to find your own rhythm in the chaotic footsteps, the game cannot be your own competition, often the opponent's rhythm will disrupt your rhythm.

After that——— week 4 can also be used as a rest day for adjustment.

Friday: Speed Training - The purpose is to fully activate the dead force of Week 3 and Week 4, 8 sets of 30m time, (100%) for the start, 8 sets of 60m (100%) for the purpose of running on the middle, and 5 sets of 120m (80%) without time. After that, push-up exercises.

Jogging to relax. Saturday: Ability training, the cruelest day! The 150m is timed in 8 groups (100%), which is very helpful for the 100m run, and the 300m is timed in 8 groups (100%), which is very helpful in the 200m.

Relax afterward. Don't look at the writing today, I guess I won't be able to move after the run. Find a place to vomit, don't drink cold water.

On Sundays, jog to relax and adjust for the day.

Wednesday is a strength training, according to your own situation, self-formulated.

Let's start with the diet.

It is necessary to eat more beef and drink more milk, so that the body can supplement a large amount of calcium and other nutrients, so that the body's ability to adjust and the ability to step on the plastic runway can be strengthened or deepened. Then there is sleep, it is best to sleep no more than 8 to 9 hours a day (sleep between nights) and wake up at 6 to 7 a.m. for a morning jog. Finally, in terms of training, it is necessary to train every day, and then training is also very demanding, such as punctuality, accuracy (appropriate strength) and so on.

Second, keep a good mindset. Now the sprint competition, so for the sprinting technique, he is one of the events of the track and field competition, and now many people will challenge the limit. This will lead to great results.

Practice with a normal mindset. Don't be nervous at this time, you must adjust your mentality. We can raise our legs a little bit and make sure we get used to it when we are participating in a sprint race.

Then run a section on your own. At this time, we must do a good job of adequate but warm-up. Charley horse.

children's situation. At this time, this is a good way to avoid hamstrings and <> when we are sprinting

Finally, pay attention to the rhythm. Training, I guess, if you are too late to train now, you can start with the posture first, then I thought that there should be no problem with the exam, and I should usually do a little training, and again, many people can't run fast because the posture is wrong!! 1. From a technical point of view, the thighs should be raised high, at least to increase the second

Second, when starting, concentrate and improve the second

Third, if you really can't press the gun to run, you can increase the second.

In the short term, increase the speed of the sprint.

Sprint speed is nothing more than cadence and stride length.

It is very difficult to increase cadence.

It is necessary to have long-term, arduous and systematic training.

The routine is relatively simpler.

The connection of running uphill and downhill, and the practice of crossing stairs are effective.

Sprinting is talented, just work hard and don't be too forced.

You don't see that China doesn't even run into 10 seconds, the national team.

No, you should study with peace of mind

However, it is still recommended that you strengthen the practice of the back pedal, which is usually not enough to run fast. For the long jump, to enhance the strength of the legs, just need a strip.

You should practice often, and only by practicing regularly can you improve your speed and be able to run fast.

Exercise and run every day, persevere every day, improve a little bit every day, in addition to practicing running, but also exercise to increase your lung capacity.

You can work hard every day to improve your performance, as long as you exercise every day, I believe that you will definitely improve within a month, as long as the speed of each day is faster than the previous day.

You can find a professional running coach to correct your running style, so that you can quickly improve your running performance in the shortest possible time.

Practice explosive power and speed endurance.

In the past, 500m belonged to the middle and long-distance running content of sports projects, mastering the rhythm, running 1500m is not too difficult So how to train In that 20 days, run 1800 2km every day is not how fast you run, every time you have to insist on running, insist on four one breath during the running process, three steps and one breath, and then when it is not good to insist, change to three steps and one breath and two steps and one breath is two steps, one breath and one breath, and must insist on running 20 days later, the performance of 1500m will be greatly improved.