How to increase your sprint speed in half a month

1. Develop absolute speed: we must pay attention to the best combination of step length and cadence, as well as the time and space rhythm of each link of technical movements such as running.

Training method: 1) 20-40 meters between fast running exercises.

2) 4*25-50m relay run, acceleration run, catch-up run practice.

3) Downhill running exercises.

4) Downwind running exercises.

5) Variable speed running exercises for various short passages.

Run 30-60 meters between marches, 3-4 times*2-3 groups.

Short distance relay run 2 people*50m or 4 people*50m, 3-4 times*2-3 groups.

Short-distance catch-up run 30-100 meters, 3-5 times*3 sets.

Sprint Combination Run (20m + 40m + 60m + 80m + 100m) *2-3 groups; or (30 m + 60 m + 100 m + 60 m + 30 m) *2-3 groups.

Downwind or downhill run 30-60 meters, 3-4 times*2-3 sets.

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 *2-3 sets.

Tape traction run (30-60) meters, 4-5 times*2-3 groups.

Run 30-60 meters repeatedly, 4-5 times*2-3 sets.

2. Develop training methods for reaction speed and action speed.

A variety of ball games.

1) Two-handed push of the ball – followed by the practice of starting to catch up with the rolling ball.

2) Throw the ball forward with both hands – then run out to catch up and catch the ball.

Reaction exercises of various game natures.

Exercises to pedal the starting point by giving or listening to signals (passwords, applause); In a semi-crouching position, he quickly jumps up and touches a high object when he hears a gunshot.

The fastest swing arm exercise lasts 5-10-20 seconds.

The highest frequency of various forms of high-leg runs, lasting 5-10 seconds.

The fastest frequency of small steps and half-height leg lifts, the distance is 30-40 meters.

Run quickly and finish a distance of 50-100 meters (timing, step counting).

Run in quick strides to complete the distance of 50-100 meters (timing, step counting).

Run quickly on one foot and complete a distance of 30-60 meters (timing, step counting).

There are easy ways! You have to endure hardships and practice contact for no less than 2 hours a day! You have to carry a weight frog to jump a distance of 50 meters!

Let's do 4 sets first! I increase it every day after that by the situation! There are conditions to connect more leg strength!

It's best to have a teacher to guide you and improve your skills! I'm a sports school, you can add me if you don't understand!

Practice running with weights every day.

Sprinting is one of the types of track and field events, which generally include: 50-meter run, 60-meter run, 100-meter run, 200-meter run, 400-meter run, 4 100-meter relay run and so on.

Its sports characteristics: it is an event in which people run the specified distance on the track and field at the fastest speed at the same time, and the winner is the first to finish.

In terms of energy supply for human body functions, sprinting is manifested in the human body maximizing the speed limit instinct and supplying energy in the form of anaerobic metabolism.

Practice method. Increased speed: Speed is obviously an important factor in sprint performance.

Run 90 65m at 20 60% intensity, run 4 5 times in each set, rest for 3 6 minutes each, do 2 3 sets, this will help to increase speed. At the same time, changing the starting position of the sprint to a standing, turning, and marching start can also help improve speed.

This kind of speed-increasing training should be done on a good quality pavement that is flat, dry and moderately hard. Warm weather will be beneficial for increasing the efficiency of this training. Cold weather is not conducive to this type of training, but it can also be done after completing proper preparation activities.