I play basketball, how can I improve my running speed?

Leg pressing, practicing flexibility, helps to improve stride length; 2.Strengthen the strength exercises of all parts of the body, especially the waist and abdomen strength and leg step strength, and increase the power of the back press; 3.Proficient in running technique, starting technique, mid-way running technique, sprint technique; 4.

Running in corners is very important, and if you have good technique, it is superhuman power**; 5。Practice an extra 30-meter run, requiring you to hold your breath and run quickly. Increases speed and explosiveness!

Let's practice sprinting, using fast running on the spot, can increase the tolerance of your thighs, plus explosive power, the speed of sprinting will go up, starting posture - squatting running posture - the first 20 meters, the body leans forward, and gradually turns upright.

1. Increase cadence and stride length.

Running with the most scientific exercise method can improve the running speed and achieve the best results. There are three ways to increase speed: increase cadence, increase stride length, and increase both cadence and stride length.

However, too large a stride can cause certain biomechanical problems and sports injuries. Speed training, especially in athletics, should be a gradual (**) training to increase cadence and stride length.

2. Chest and abdominal breathing.

The ribs and sternum are lifted up to expand the chest cavity and achieve a breathing method in which air enters the lungs, which is called thoracic breathing. The ribs and sternum do not move, and the diaphragm shrinks downward, causing the chest cavity to expand (abdominal protrusion) and achieve air into the lungs, which is called abdominal breathing.

Abdominal breathing is an effective means of increasing the depth of breathing. Abdominal breathing can significantly improve the efficiency of gas exchange in the lungs.

3. Breathing rhythm is even.

When running, consciously coordinate the pace rhythm of your feet with the rhythm of breathing, and generally speaking, according to your physical condition and running speed, you can take two steps and one breath, two steps and one breath or three steps and one breath, three steps and one breath.

When the breathing rhythm is adapted to the running rhythm and a habit is formed, shortness of breath and rhythm disturbance can be avoided, which is extremely beneficial for deepening the depth of breathing. At the same time, it can also reduce the fatigue of respiratory muscles and reduce the adverse reactions caused by the appearance of "poles" during running.

4. Pay attention to breathing exchange.

The speed of running is directly proportional to the amount of breath exchanged. When the human body runs at different speeds, the amount of breath exchange per minute may vary by more than 10 times, although the speed of running will also change the number (frequency) of breathing, but never think that a single breathing rhythm can fully represent the breathing regulation of running.

The regulation of breathing when a human body runs can be significantly affected by the speed at which they run, and although two people run together at the same speed, the optimal breathing rhythm (depth versus number of breaths) will also differ.

5. Inhale through your nose.

Breathe through your nose and coordinate with your running rhythm to meet your body's oxygen requirements. As the running distance and intensity increase, the oxygen requirement increases, change to the breathing mode of mouth and nose inhalation and mouth exhalation, and do it slowly, thinly and long when inhaling and exhaling, exhale with the mouth slightly open, and avoid large and rapid breathing or panting.

When you are short of breath when you run and feel breathless, it is due to insufficient exhalation, and the carbon dioxide is not excreted sufficiently, which occupies the alveoli and restricts the intake of oxygen. To increase the volume of your exhalation, exhale through your mouth and consciously increase the amount and time you exhale.

6. Speed up the breathing rate.

When a person is running, the amount of oxygen required by the human body increases with the speed of running, and in order to change this, it is necessary to increase the breathing rate and increase the depth of breathing. There is a limit to the increase in respiratory rate, and generally the most effective range is 35 to 40 beats per minute.

If the maximum is 60 times per minute, an average of one second should be exhaled and inhaled, which will inevitably make the breathing shallow, reduce the amount of air exchange, affect the inhalation of oxygen and the discharge of carbon dioxide, increase the concentration of carbon dioxide in the blood, and decrease the concentration of oxygen.

Answer: Increasing cadenceCadence refers to the number of times the left and right feet alternate in a unit of time when running, usually expressed in step minutes; Stride length refers to the distance between successive landings of the same foot, that is, the distance between two landings of the left foot (or right foot).

Increase the step size. The stride size is the distance between the left and right feet next to each other when running, usually expressed in meter steps.

Builds muscle strength.

Muscle strength refers to the ability of muscles to resist resistance and load when they contract maximumly, which is simply negative gravity and instantaneous explosive force.

Improves muscular endurance.

Muscular endurance refers to the ability of muscles to work continuously over a period of time, i.e., the staying power of the muscles and their ability to fight fatigue.

Ask if there are any techniques for the 50 meters, such as when to do it.

Wait a minute. When running on the way, the back kick is very important, the back kick should be forced, and the hip is sent forward, when the kicking leg is off the ground, the thigh is actively raised forward and upward, the calf is naturally folded by inertia, and the arms swing to the shoulder as the axis, relax and swing forward forcefully.

The finish sprint is when you are about to reach the finish line, you should not let up, you should go all out, and keep the top speed to cross the finish line. When running about one and a half meters away from the finish line, push back hard, lean forward quickly, hit the line with your chest or shoulders, and after running past the finish line, you should gradually slow down and not stop suddenly.

Technique is only part of the story, but the main thing is practice.

Ask if there is a plan for the exercise.

It is also possible to simulate competition practice.

Is it true that you have to lean forward when you start running?

Is it useful to take a big stride when you run, how big can you take?

To take a big step, the aforementioned step is to take a bigger step.

It's not about taking as big as you can, but finding a balance point based on your own continuous practice, that is, the balance between pace and frequency.

Ask if it is a relay run, what should I pay attention to, and how to do it?

Well, I don't know what aspect of running speed you want to improve, sprinting, long-distance running, free jogging?

The most important thing in sprinting is the strength of your legs. Pay more attention to strength training, such as practicing leg raises, which can train your rhythm and leg strength, as well as squats, frog jumps, touch heights, etc. In addition, it is also related to your overall coordination, opening your hips, pulling the ground, and rhythm, and the technical movements during the running process are also very good, mainly with arm swings!

Long-distance running and free jogging are mainly an endurance, if you want a speed is a speed endurance, the best way is to run more, keep your body coordinated, and then you can increase the speed appropriately, and then maintain.

Finally, there is a middle-distance run, such as the 800 meters, which requires both speed and endurance. There's a great way to get it done, run in circles around the playground, sprint at full speed on the straights, slow down and jog or walk right away when corners. It lasted for about 10 laps.

Of course, the amount of exercise varies from person to person.

You can start by improving your basic qualities;

In fact, this is a training, a gradual process of improving physical fitness. I can't see you, I don't know your physical condition, and your specific qualities. It is recommended that you go to a PE teacher and ask the PE teacher to help you make a plan to improve your physical fitness according to your situation.

After a while, the results came up.

If it is not suitable, or the teacher is not willing to help you, you can write down your own situation (height, weight, muscular development, favorite sports, etc.) in detail, and many people will be happy to help you!

Exercise is a gradual process, so be sure to stick to it!

Good luck!

1.Lose weight, which is an important factor in speed performance.

2.Improve the strength of your thighs, do some single-legged squats, and if you can, do barbell free squats.

3.After grasping the previous conditions, you can do a multiplier exercise in the exercise, that is, exercise a distance of 75 meters each time during the running process, and try to improve your performance each time.

4.The specific training method is to practice a test run once, rest for 5 minutes, practice a test run again, rest for 1 minute, practice a test run again, rest for 5 minutes, practice a test run again and rest for 1 minute, and practice a test run again Practice 2 times a day.

5.Practice for 2 days and take a day off, stop training 2 days before the test competition, and eat 2 pieces of chocolate before running during the specific competition test.

6.If the competition has 20 days or more of training time, it is recommended to use creatine to improve performance, 5 grams before and after training, and take it with warm water.

How to improve speed by running slowly.

Running may seem simple, but there's a lot to learn. Good running form and scientific training plan are the two most important factors to improve running power. It is recommended that you read more articles of Bai Suda, and you will gain something.

The best thing to do is to run with a sandbag, or practice frog jumping in the sand, or ask someone to grab you with a jump, and then you run forward with all your might, ensuring that after a few days, your leg strength will be greatly improved.

Running is a slow exercise, if you run a thousand meters, run a few more times, and not being able to increase the speed is a physical problem.

Exercise methods are important, and running cadence is important.