Urgent, ask for long jump, 100 meter race guidance

When you run, you feel like you're losing your balance because of your lack of strength and because your running posture is out of shape.

Whether it's running 100 or long jump. Warm up before the game, (running, leg pressing, jumping on the spot) when jumping fast, and have a certain amount of air. It's best to find your own step before the game. Also, don't foul, if you foul, you won't even get a result.

Run 100. Just a few steps at the beginning of the two feet into a "eight" step up, which is to speed up to the maximum. The head is slowly raised. When running on the way, let go of the step and speed up the swing of the arm. Remember to press the line when you get to the finish line!

100 and long jump are best run in spikes.

If you still have some time to race, you can use the rest of the time to run and press your legs.

Are you talking about a sports school, a university?

Have you participated in formal physical training?

Also, what kind of specialization do you want?

You can take the entrance test for each sports school.

Generally, there will be a proviso requirement to have a national first-class and second-class athlete certificate, and if you explain your results, you should be allowed to take the test exceptionally.

But I heard from my teammates some time ago that she went to the National Sports University and the Sports Institute to take the test.

The landlord stepped up.

The above answer is exclusive to askeryym, theft is prohibited, and misappropriation must be investigated!

On the plastic track, you can usually run more variable speed running, acceleration running, small step running, frog jumping to train leg muscles, your body shaking means that you are not well coordinated, pull more ligaments, long jump to run out of rhythm, pedal hard, hip in the air,

Relax, don't be nervous, nervousness will affect your results, don't blindly pursue distance, practice your posture first, OK When you jump, if you want to make it, your abdominal muscles must be developed! Run out of rhythm when you run! If you have enough strength, don't start in a figure-of-eight pattern, if you have a little weaker strength, start in a figure-of-eight pattern!

OK, they're pretty much there, I'm not going to be wordy!

Lack of calf strength (feeling of loss of balance)!!

100 meters is a kind of explosive power! You have to work on your muscles! Especially: calf muscles!

Sprint

1.To improve the maximum strength of the muscles, the first thing is through weight-bearing exercises and resistance to tremor exercises. Generally, it is completed by increasing the load.

During the exercise, choose the maximum weight of 70 80 to start the exercise, gradually increase to 100 weight, and end 5 7 sets, each group 4 5 times.

2.To improve explosiveness, the first choice is weight-bearing exercises, resistance exercises and beating exercises. The amount of exercise is about 60 75 of the maximum load, and the speed of action is fast, and the end of 5 7 sets is about 10 reps in each set.

When choosing a runout exercise, choose a fast runout drill with or without weight at an interval of 60 100 meters.

3.To carry out strength and endurance, you can choose exercises with light weight and long beating intervals. The amount of exercise is about 40 50 of the maximum load, and the intensity of the group should be small, and the number of repetitions should be more than 10 20 times.

Run-out drills can be performed with or without weights at intervals of 100 or 200 metres.

Long jump

1. Stand with both feet equally.

Stand with your feet in an upright position, then use your toes as support points and spread your heels apart to your legs in a parallel position. In this way, the toes are forward, the direction of movement is the same, and the legs are basically in a vertical position, which is not at an angle, and is conducive to the movement of the knee and ankle joints. And everyone has a better grasp of it.

2. The swing of the arms and the cooperation of breathing.

It is important to swing the arm and work with the breath properly. In the pre-swing, the arms are relaxed and slowly swing from the bottom to the top to the head, followed by a relaxed inhale, and then the arms are exhaled from the top to the sides of the back. When it is time to jump, the arms are quickly swung from the bottom to the head, and then the quick and deep breath is followed by the hem to the back of both sides, the movement is just as fast, but at this time it is not exhale, but holds.

This provides maximum energy to the muscles before they jump, and enhances the instantaneous explosiveness of the muscles when they jump.

3. The center of gravity of the body is shifted forward.

Before jumping, when following the arms from top to bottom to the back of both sides, the upper body leans forward, and then the arms are bent into a semi-squat position, the heels are lifted, and the ground is grasped with the forefeet, and the body is balanced, and the center of gravity is moved forward. Although the center of gravity is not very forward, it is important. In this way, you don't have to exert yourself to move your center of gravity forward when you jump, and you can create conditions for your body to move forward and up.

Closed-body endurance training; training of high thigh strength; training on speed; training of athletic stamina; Explosive training. With these five aspects of training, you can improve the results of 100 meters and jumping sedan chair to read the long distance, we must practice every day, not give up halfway.

Explosive training, speed training, leg reputation muscle grip training, waist strength training, mentality training, so that you can have a better game and get better results.

First of all, you need to improve your lung capacity, but you also need to train for speed, and you need to train for bouncing force judgment. In the process of training, the fierce man should also accurately and correspondingly dig up the skills and experience, improve his level and ability, and continue to improve.

See if you have talent! You must know that freezing three feet is not a day's cold!

There is no other way. It's refining.

The 1000m is an event that emphasizes speed and endurance, not a very good run, if you haven't exercised or trained, then follow the big team in the first half and wait for the last 400m mana. When running on the way, you must remember to swing your arms, and use your breath to adjust your rate and cadence, which is to run a few steps at a time. If you want to train, do the 2000-meter run, 1500-meter run, and variable speed run for a month, which is continuous training for deceleration in straight sprints and corners.

Long jump, the simple way that has not been trained is that you first practice and then push the legs to run, which is similar to stride, when you get up, the jumping legs are straight and high, and then the left and right in a row, and the back pedal runs a group of 100 meters, and practice the practice first, which is the long jump action. After getting acquainted with it, practice on your own, jump up and take off, the average person jumps with your left leg, if you are also in the air, keep your left leg straight. Then the chest lift, and then the most important abdominal stretch of the long jump, which you need to experience and practice yourself.

Finally, it is to land, and the most comfortable way to fall forward.

Tell you about it! First of all, don't rush forward desperately, just run in the middle about the point in front of you, you see there are still two or three hundred meters to start the speed run, and the remaining 100 to 50 meters to do the final sprint! That's it!

Long-distance running is all about perseverance, paying attention to your breathing and frequency.

A few ideas:

1 Don't be nervous Look at the questions you ask like you're very nervous, nervous and easy to start slow down half a beat.

2 Move your body Move your body Don't move too much Participate in the competition for the first time Excessive activity of the body is easy to cause nervous psychological fatigue Instead of having the effect of pulling your legs Take a few deep breaths.

3 Junior High School Sports Day is very lax about the start If you want to get a good score After you prepare, pay attention to the action of the starter That is, your physical education teacher should properly take half of the body. It's unsportsmanlike, you should see).

Long jump: Before you start, you will be asked to warm up, first find a rock, make a mark at the place where you started, remember whether you start with your left foot in front or your right foot in front, run one side first, if you pass, make a mark after you make a mark, from the new run, the municipal games are allowed to warm up before the start to make a mark. Let's not talk about the essentials of the action. Rush up, feel good, it's OK, and the grades won't be bad.

Hope it helps, little one.

If you are in junior high school, you don't have to practice for 12 seconds, as long as you don't have problems with the start, the championship is definitely yours. As for the long jump, you have to count the steps, generally counting 15-20 steps, about 15-20 meters, which is to simulate the pace of your running, which is simple to say, in fact, you need to do a lot of training, you are now doing a few more empty running training, looking for a feeling; There is also what posture you prepare for the long jump, which is also very important, but there is definitely no problem with your sprint better explosiveness, don't be entangled in the pedal, the aerial posture is the most important. A word of caution:

The first 3 attempts must have a valid result, jumping more than 5 meters according to your speed should not be a problem, not afraid of not stepping on the board for example, so first have to have results to ensure that you enter the finals. If you're already number one, let go of the jump.

Do you understand how to measure your steps?

Start the sprint from a fixed place.

Then count a few fixed steps to reach the plate.

Ask someone next to you to watch it for you.

The distance of each step in the sprint is not too far off.

Take a few deep breaths before starting 100 meters, put your hands on the extension of the starting line only, your arms straight, your shoulders parallel to the starting line, your hands slightly wider than your shoulders, your four fingers together and your thumbs in a figure-eight shape, your neck is naturally loose, your eyes are 40-50 cm below your eyes, after hearing the preparatory command, take a breath, lift your hips smoothly, at the same height as your shoulders or slightly higher than your shoulders, your back legs are at a 90-degree angle, your center of gravity is appropriately moved forward, your shoulders are slightly beyond the starting line, and your center of gravity mainly falls on your arms and front legs. After hearing the gunman, both hands quickly pushed off the ground, the arms bent the elbows and swinged back and forth vigorously, the two feet slightly outward a few steps before the start, the feet were pushed back diagonally, and the arms were kicked at a high frequency, and the swing angle of the arms should also be tilted, and then the center of gravity was slowly lifted. Keep your body straight and swing your arms briskly and forcefully when you run halfway.

15-20 meters away from the finish line, try to maintain the angle of the upper body leaning forward, increase the speed and strength of the swing of the arms, when one step away from the finish line, the upper body leans forward sharply, and hits the finish line with the chest or shoulders.

I always run back at the pedal in the long jump, use my own running style to measure the running distance you are used to setting the point, and if there is a deviation when jumping, then adjust forward or backward, I use this very accurately. You can also adjust it with small jumps.

Be sure to warm up so that you can play better and not get hurt easily. I go to play basketball in the morning before every sports day.

Finally, I wish you a good result!

I practice physical education, when we learn, we first familiarize ourselves with our pace, and then run backwards from the pedal for about 50 steps, make marks, simulate running a few times, make sure that the starting point is behind the jump, and then get up, tuck your abdomen, raise your center of gravity, increase your gliding time in the air so that you will jump farther...

As for the 100 meters, you have to practice the start more, practice the reaction, the 100 meters are divided into four stages, first the first stage, start, the body leans forward to accelerate the run, and then accelerates, runs at a constant speed on the way, and finally sprints. I didn't write that you have practiced the hand meter for about 12 seconds, and your quality is already very good.,If you're an electric meter.,You can lean forward at the end of the line.,Let the body touch the finish line in advance.。。。 Spiked shoes can be worn.。

Short nails are used for plastic runway, long nails are used for carbon slag runway... Good luck...

First, you should do more starting exercises, especially the squatting start practice on the starting machine (if you don't have it, squatting on the spot can also do it), someone should assist in the order, and long-term exercise can improve the starting reaction.

Second, the 30-meter run practice, the process of the 30-meter run can exercise your ability to go from stationary to reach top speed, which is a training method often used by sprinters (jumpers).

Third, running uphill on a steep slope (slope 20 30 degrees), if you do this exercise consistently, you can greatly improve the explosive power of the start and increase the stride length.

Fourth, run with a short body leaning forward, which requires standing with your feet together during the exercise, leaning forward until you are about to lose your balance, and then accelerating out at the fastest speed, running 15 to 20 meters. This exercise can improve the speed of the leg movement at the start and the appropriate forward tilt of the body when accelerating.

Fifth, enhance the strength of the legs, the speed of the start depends on the fast contraction ability of the muscles in a short period of time, so the strength of the legs (especially the rapid strength of the muscles in the front and back of the thighs) is the guarantee of starting acceleration, there are many specific methods, if there is no equipment conditions, it is recommended that you do some dynamic jumping exercises, such as multi-level frog jumps, fast squat jumps, weight-bearing squats, standing secondary jumps and so on.

I can't say that many buildings.

Adjust your mentality well, have only one goal in mind, and keep yourself in a state of excitement. Warm up before the race and pay attention to your starting position when you start. And concentrate, don't miss the order.

There was one time when I didn't pay attention in my second year of junior high school and didn't even make it to the finals. Don't straighten up immediately after you start. Let the body follow the inertia and get up again.

Because as soon as you start, you straighten up and lean back. This is not good for your speed. Don't raise your head during running.

Look ahead and run. And don't go down the wrong path. Pay attention to the posture of the swinging arm.

When the thighs are raised, the calves are thrown forward, not backwards. Keep this in mind, otherwise your dissatisfaction will be small and messy. That's all I can say.

Try to relax yourself Do more warm-up exercises before running Pay attention to the center of gravity in front when running The important thing in the long jump is the pedal You must repeatedly measure the pace to the pedal It is just right to practice the long jump This is what you must do to practice the long jump You don't have to worry that others can't be better than you like this Hehe Come on.