Find a 4 100m relay training plan

4 days is too short to get any training effect, so I'll give you a short-term plan for you to try.

Day 1: 30m acceleration run x4 sets, 150m acceleration run x4 sets, 20 sets of front leg swing and 20 sets of back leg swing (30 reps per set, 30 seconds rest after one set).

Day 2: 300m Constant Speed Run x4 groups, [300m + 200m + 100m] x4 sets, 600m x2 sets.

Day 3: Leg raises in place x 5 sets, 20 in each group; 200m uphill run downhill x2 sets, 30 seconds rest between each set; Rest in the afternoon.

Day 4: Rest all day and recharge your energy.

It's hard to practice the baton handover in a few days, so it's impossible to improve your teamwork skills, so let's focus on improving the competition first.

The idea is to train to take the baton, first find the key points of the baton, and then four people stand in a row and practice more first. After skilled, try to take the baton at a distance of 100 meters, after this proficiency, practice three or five times, and the best idea is not to drop the baton. If there's an absolute speed, then take the baton and start up, but I'm not very in favor of it, so it's at least 2 seconds longer.

When you take over the baton, you must be careful, don't look backwards, be responsible for your own start-up acceleration, and have enough trust in your teammates. The first three and two sticks are better in the second corner, the second stick is the straight and the longest distance, and the last stick is to find a bar that can be called against the sky.

If you can guarantee that you will start with the baton, you can run the first baton, rush with all your might, and let the next student start when the baton is about to be picked up, and shout at the moment of pick-up'Pick up', so that there will be no delay in taking over the baton. Believe me, I won the first place in the relay of the girls' school sports meeting in my class in the three years of high school, and I was a member of the relay, and I participated in all three years.

The 4x100m relay runs are run in separate lanes, and all but the first baton runner can start within 10 meters of the baton receiving area. During the normal course of play, you are not allowed to grab lanes freely.

The baton must be held in hand until the end of the race.

If someone drops the baton, it must be retrieved by the person themselves, and if the baton is dropped on another track, it can be retrieved without affecting the competition of others. If you affect other athletes while picking up the baton and profit from it, you will be judged guilty of violating the rules and disqualified from the competition. For all relay events, the baton handover must be completed in the baton receiving area.

1.The relay area can be used well, and the fast ones can run as far as possible, and start first when the baton is handed over. 2.

The baton should be explained clearly in advance, and after the baton is handed over, the running position of the two should be arranged, so as not to bump together. 3.Encourage each other before the game, and the top three players should know that whether you are ahead or behind, you must run as fast as you can to buy time for your teammates behind you.

Adjust your breathing, adjust your exercise frequency, adjust your steps, maintain good breathing, ensure a good exercise frequency, and plan at any time. Say hello to your classmates.

The two fastest runners should be arranged at the same end and one at the other, mainly to exercise the tacit understanding and quick reaction ability between teammates.

In the 4 100m relay run, the first runner wins the whole course and the second runner runs in the first corner, and the second runner has to run behind the lane line before he can freely grab the lane.

The starting point of all track events in the 400m and below (including the first baton of the 4 100 m and 4 400 m relay) must be used. All other track events start in a standing position. The starting gear is connected to a starting monitor to help the starter confirm whether there is a foul at the start and who is responsible for the foul at the start.

In the relay, athletes must complete the baton handover in the last 20 meters of the 30-meter relay zone. The "relay zone" is determined based on the position of the baton, not on the position of the participant's body or limbs. For the rest of the batons, the referee will let the teammates of the third and fourth batters in the relay area according to the order in which the second and third batters pass through the 200-meter starting point.

4 Rules for the 100-meter relay run

The 4 100-metre relay is a lane split, and the baton taker can start within 10 metres of the receiving area, and the baton must be held in hand until the end of the race. Anyone who drops the baton must be retrieved by himself/herself, and must cross his or her own runway to retrieve the baton without disturbing others.

For all relay events, the baton handover must be completed in the baton receiving area. The "baton take-in-zone" is determined based on the position of the baton, not on the position of the participant's body or limbs. Any participant who deliberately crosses the track after passing the baton to obstruct other teams may be disqualified.

After dropping the stick, you can pick it up and continue playing. If the baton falls on another pass, you can enter the other pass to pick up the baton and continue the game without affecting other athletes, but if you affect other athletes when picking up the baton and profit from it, you will be judged as a foul and disqualified from the competition.

This is very simple, you may not understand it, I will say it simply, 4 * 100, each baton of the relay has a relay area (except for the first baton), the relay area is 20m, the baton should be completed in this relay area (there is a line drawn on the runway, you pay attention to look at it), more than a foul, the result is canceled. Dropping a stick is not a foul, but if you pick up a stick and affect other players, you will be judged a foul! But it always has a great impact on the results, so make sure you don't lose it!

You can pick it up and run, as long as you don't get in the way of other athletes' running when you pick it up, you won't be fouled.

Teams of 4 people per team run the same distance.

I don't have any skills, I just practice every day.