How can I improve my sprint ability and how can I increase my speed?

1. Increase leg strength, explosive barbell squats:

Weight selection: 50% of the ultimate weight;

Movement: Stand upright, feet slightly wider than shoulders and toes slightly outward, hold the barbell bar with both hands wider than shoulder-width apart, place the barbell on the trapezius muscle hypertrophy, remove the barbell from the squat rack and keep your body balanced. Squat as low as you can, keep your thighs at least parallel to the ground, and keep your knees below your toes to protect your knees.

Keep your body straight or lean slightly forward, keeping your lower back straight. Suddenly put your feet on the ground and get up quickly. Due to the fast speed, the barbell may shake slightly after getting up, so be sure to hold the barbell bar tightly with both hands to keep the barbell balanced.

Inhale when squatting and exhale when you get up;

Frequency: 4 sets with a maximum of 8 to 10 repetitions;

2. Improve the contraction speed of leg muscles, short-distance sprints, such as 10-meter fast sprints, can speed up muscle contraction;

3. Improve the running technique in the acceleration phase and the peak speed phase;

4. Explosive training: the training should pay attention to the close combination of speed and strength, the main way to train the old round key is to carry out medium-weight weight-bearing exercises, such as weight-bearing calf raises, negative barbell jumping on the spot, etc., while developing rapid strength, it is also necessary to carry out large-weight weight-bearing exercises to increase muscle strength.

1. Explosive training: the close combination of speed and strength should be paid attention to during training, and the main method of training is to carry out medium-weight weight-bearing exercises, such as weight-bearing calf raises, weight-bearing barbell jumping on the spot, weight-bearing lunge walking, etc.; While developing rapid strength, perform weight-bearing exercises with large weights to increase muscle strength. The main exercises include squatting with heavy weights, etc.

And it should be combined with running and relaxation exercises. The weight can be determined according to your actual situation, especially the barbell, it is best to carry out it under protection or supervision, which is safer.

2. Bounce force training: the development of fast strength and jumping ability can effectively develop bounce power, and its main exercises are: 1. General jumping exercises

Single-legged jumps, stride jumps, split-leg jumps, frog jumps, straight-legged jumps, etc.; 2. Jumping obstacle exercises: jumping railings, jumping deep (i.e., jumping down and jumping on exercises, the effect is very significant, simple and easy), touching height exercises, etc. 3. Lumbar and abdominal muscle training:

Sit-ups, push-ups, weighted sit-ups, weighted push-ups, etc. to improve the strength of the lumbar abdominal muscles.

It is worth noting that according to your personal or practitioner's physical fitness, the way, number and amount of exercise should be reasonably arranged, in line with the principle of step-by-step, and do not increase the intensity and density of training in order to be fast, resulting in sports injuries and strain, half the effort; However, if the intensity and density of the exercise are not enough, it will not receive good results. The above methods are for your reference only, and I hope to bring you good results.

It's best to run the stairs with weights, and it's best to practice every day and prepare for activities before exercising!!

Variable speed running practice for various short passages (1) Run 30-60 meters in line time, 3-4 times x 2-3 sets. (2) Short-distance relay run 2 people x 50 meters or 4 people x 50 meters, 3-4 times x 2-3 groups. (3) Let the distance catch up and run 60-100 meters, 3-5 times x3 groups.

4) Short-distance combination run (20m + 40m + 60m + 80m + 100m) x2-3 groups. or (30 m + 60 m + 100 m + 60 m + 30 m) x2-3 groups. (5) Run downwind or downhill for 30-60 meters, 3-4 times x2-3 groups.

6) Short-distance variable speed run 100-150 meters (30-meter fast run + 20-meter inertia run + 30-meter fast run + 20-meter inertia run), 3 times x2-3 groups. (7) Tape traction run (30-60 meters, 4-5 times x2-3 groups. (8) Run 30-60 meters repeatedly, 4-5 times x2-3 groups.

Don't engage in "devil training"! Exercise needs to be carried out for a long time, and a lot of it in a short period of time will hurt the body!

In my previous experience, it's impossible to get a big speed improvement in 20 days. You can only pull one pull of stamina. It is recommended that you jog for some time in the morning or evening on a flat field.

It has to be slow! It's as slow as walking. Don't think that being too slow is useless, in fact, jogging requires much more physical energy than running at a moderate speed, which is very suitable for building up physical fitness.

Moreover, it is not easy to strain the muscles, so it is very suitable for pre-sports activities.

At first, the jogging lasted at least 30 minutes, and you should not stop for a single step in between! It then gradually increases to 1 hour over the course of 1 week, and the running distance is about 12 km. In the last few days, gradually reduce the amount of exercise, and finally reduce it to about 40 minutes, about 8 kilometers.

This kind of jogging generally encounters the physical limit in 20-25 minutes, and after breaking through, the more you run, the easier it is. If you are physically fit, you can run at full speed for a few minutes at the end of each time, and the distance is about 1 km. But don't force yourself when you're tired.

After each exercise, take a walk and relax.

Now I sit in the office every day, severely lacking exercise, and growing fat. Depressed!!!

Take advantage of variable speed running.

The general speed changes by 50 meters.

Remember not to push too hard when accelerating.

Or you're going to get bored.

Accelerate to 50 meters and then slow down.

Change speed once at 50 meters.

The effect is absolutely good.

With 150 meters left, slow down and adjust your breathing.

Acceleration with 100 meters remaining.

Don't let your speed fall off.

Use a sprint at the end of the sprint.

Forefoot on the ground.

The back heel is about 1 cm in the air.

The guiding ideology that should be followed in the 400-meter running training is: speed as the basis, speed endurance as the core, aerobic capacity as the guarantee, strength endurance is the key, reasonable distribution of the whole running speed, 400 meters simply means to maintain a certain speed, and at the end of the acceleration sprint. So the first 100 meters should be run at a speed of 70, and then the next 200 meters should be run at a speed of 60, and the last 100 meters must be held on, this is the time to test your speed and endurance.

The main thing is to distribute your physical strength well. When you run, try to stick to the left side of the run, so as to save distance, and don't run on the left and run on the right. Don't hear the sound of a gunshot like an arrow from a string, and remember in your heart that only the one who runs to the end and is in front is the final victor.