I want to participate in the school sports meeting and I have reported 100 meters, so I want to ask

For a 30-meter round-trip run, you need to run with 120% strength. 60 meters round trip. To run with 80% of 90 power.

This is a basic training to do every day. If there is an opportunity. There are teams.

Preferably four people. Each person is 100 meters and 200 meters on the runway. 300 meters.

400 points. Run relays. One set is a circle.

That is, each person should not run 400 meters without too much space. That's a good way. When I was training.

From 12.20 to 11:50This type of training makes the most difference.

It is recommended to give it a try.

I want to improve it for a short time! Do 2 sets of frog jumps every day! 5 in a row in 100 meters! First of all, you need to train your leg strength! I am a sports training professional in 100 meters and 10.9 seconds

You need to build your stamina first, and go for a jog when you have time. Then pull the ligaments again so that you don't have cramps when you run. The next thing is to improve your explosiveness, you try to run more distances of 20m, 30m, and it will be OK in about a week.

It is unlikely that you want to improve in a short period of time, if you have the strength to do so, you can learn to run in one breath without breathing, and you can only practice your starting technique in a short time.

Do a good warm-up exercise, practice the start every day, and have the stamina of the last 20 meters, and the average person has no strength when they run the last 20 meters.

Run thirty and sixty meters. Practice it.

Categories: Sports Sports.

Problem description: How to distribute the physical strength, I have not run 800 meters (race)

Analysis: 800m belongs to the middle and long-distance running events.

It's not very realistic to want to improve a lot of results in a short period of time.

But as long as you do the training and some preparation before the game, and use the tactics in the game well.

I can still improve some grades.

Given that you have 1 week to go to the contest.

It is recommended that you go to the school playground every day from now on at 7 p.m. after school hours to exercise.

It is best to wear sportswear.

After going, first do a warm-up, and so on, and the warm-up is almost the same, and the joints and muscle tissues of the body are relatively active.

Start running lap training, practice, variable speed running, acceleration running, sprint running, and the amount of exercise is up to you, according to your personal situation, and you can bring a spine if you are less, and you can't achieve the purpose of training.

Too much is not suitable for the body.

Try to train every day, according to your personal situation, you can not train for a day or two before the competition, and you must rest well after the workout.

Then, the day or so before the game, I was stupid and had to pay attention to my diet and rest.

You have to be in the best shape of your body to go to the competition.

In the game. Tactical use is also important.

After the start, don't rush.

Just follow everyone's footwork, if 8 people run, keep 3, 4, 5 places.

It depends on individual circumstances.

In the middle of the run, depending on the personal situation, whether the acceleration is superhuman or not.

Because there is still a history of filial piety to the physical strength in the final sprint.

The last two hundred three hundred meters can start accelerating.

To the last 100 meters sprint

Throughout the process, attention should be paid to the retention and distribution of physical strength

Rushing doesn't seem to work! It's better to be steady

Train every day, preferably for 30-60 minutes a day.

Method: 1. Jog three to five laps (400 meters per lap) first, and increase the distance according to the time;

2. Do flexibility exercises, such as leg presses and other auxiliary exercises;

3. Do small strides, high leg runs, back pedal runs and short-distance acceleration runs (30-50 meters), 3 times of each;

m, 150m, 200m acceleration run, use 70-80% of the strength on the line, run once or twice in each event;

5. Variable speed running practice, 100 meters fast followed by 100 meters slow alternately, the distance is 1000 meters to 2000 meters;

m, 400m, 600m, 1000m, 1200m, 1600m timed run and record the results and compare them after a while.

7. Auxiliary exercises: waist and abdominal muscle training, leg and ankle strength exercises, such as sit-ups, vertical jumps, frog jumps, etc.;

Note - 4 items must be practiced every day, and 5-7 items can be selected according to physical strength.

I estimate: if you practice well, you should be between 3 minutes and 30-40 yuan according to your 1000m time.

2. After running 1000 meters, you feel like you want to vomit, first, you have not warmed up and prepared for activities; The second is that your endurance is not enough, and it is caused by excessive exercise load, as long as you keep training, you will be fine.

The most important points of running: breathing steadily, exhaling evenly, ventilation rhythmic, body movements to be coordinated, center of gravity to be stable, body relaxation, exercise more lower limbs, such as squatting and jumping, running and tying sandbags, at the beginning of the feet will be very sore, the first 2 days of the race rest, the game will be very easy, especially the heart must let go, do your best! As long as you can surpass yourself.

10 days ... The improvement will not be particularly noticeable ... Prepare yourself for the activity by first running once a day and seeing how many seconds you have.

Then I didn't do sports the day before the race. In addition, you must get enough sleep every day. In addition, don't try too hard, when the time comes, it will hurt all over your body, and it will not be worth it if you can't cultivate for a few days.

When you are competing, you have to keep up with the first place, and in the last 50m or 100m, depending on your own strength, try your best to surpass him. When you're practicing, you can run to the end and sprint to see how much you can improve. Mental willpower is important!

The combination of work and rest is the important drop, don't pursue it too much, this effect will be better! Flatten the palm of the hand into a hand knife shape!

Warm up before running, jog 500 meters, then practice variable speed running for 1500 meters, frog jumping for 100 meters, and finally do leg relaxation. Practice every day.

I've also been involved in long-distance running, and I've had some experience in 1500 and 800, and I don't know if it will work for you

The most important thing in long-distance running is endurance and speed.

1. Either you run fast and fast at the beginning, so that others can't catch up. The latter ones should be kept at a constant speed.

2. Either slow down at the beginning and conserve your physical strength. When there is still about half a lap left, you will speed up, overtake one by one, don't be afraid of getting tired!! Stick to it.

3. Don't drink water or eat too much before running, otherwise you will vomit and have a stomachache!

4. Don't be nervous when you start running, be relaxed, and spread your elbows so as not to be squeezed out of the way by others!

As long as you keep jogging for ten minutes every day, you can do it. Be careful not to make yourself too tired, and it is important to rest and do well.

Long-distance running is a comparison of endurance, and I hope you can run for 30 minutes every morning and try to adapt yourself to the load that long-distance running puts on your heart.

Every time you train, you should pay attention to your own state, such as rhythm and so on. If you have a good rhythm, you have to stick to it, so that you won't be nervous or panic when it comes to the game.

Even before training, warm up, ankles, ligaments, don't overexert yourself, don't get hurt.

Warm up to the fullest and run with the forefoot as you run. I'll send you tips for warming up and turning, and you can refer to it. I think it's good to remember it and give me the best.

1.Drink some high-concentration glucose water 30 minutes before the race (glucose is a simple sugar that can be quickly digested and absorbed and directly act on the muscles), do not drink other drinks, drink plain water if you are thirsty, and do not eat any food within 30 minutes before the race. Remember!!

2.Chocolate and other sweets should never be eaten on the day of the race, as your throat will be sticky when you eat the race.

3.Find out what your opponents are doing. Whoever has a high level and who has good grades, do it in your heart. The second is to prepare yourself well. Prepare a set of sportswear that is comfortable to wear, and remember that sneakers should not be worn new, as they are easy to wear on your feet.

2. Prepare for the event.

1.Just jog and sweat slightly.

2.Do activities such as leg presses, waist presses, body turns, and shoulder stretches to move the relevant joints, ligaments, and muscles.

3.Do a 30-meter acceleration run. Do the above preparation and let the leg muscles be massaged.

1.After getting on the runway, do a few vertical jumps on the spot to increase the excitement.

2.During this time, you should pay attention to maintaining your body temperature and not cooling your body.

running on tiptoe; That is, the forefoot touches the ground, and the heel does not land. When you run, make a ground with your forefoot. Slide.

Don't be nervous, go jogging on the playground when it's okay at night, a lap is about two and a half minutes of speed, don't rush, insist every night, I've been graduating for two years, I've been persevering, life is expensive. When the time comes, you won't be nervous, and you'll play to your limits.

The starting block is extended in the tangential direction to the line on the inside of the track, which can save some power, and the straight start is faster than the start of the corner, and in addition, when cornering, the inner swing arm is smaller, and the outside is larger, which is conducive to stabilizing the center of gravity, and is conducive to acceleration.

At the beginning, you have to do a good job of preparation, that is, you have to warm up, you must do it well, and don't be nervous, adjust your mentality, don't think too much, and listen to the gunshots during the game.

It depends on how well you run? And have you ever participated in some sprints such as the 50 meters? The speed of running 200 meters is about the same as running a sprint, both in the form of a direct sprint.

Prepare for the event well.

The stride length is increased, and the arm swing is increased.