How to accelerate when running 100 meters, what are the acceleration methods, and what are the speci

Start the foot in the back (force), the distance between the front and back of the feet should not be too large, and the horizontal width of the shoulder can be. The center of gravity of the body is leaned forward and the center of gravity is lowered. After the start, push your feet outwards hard, a little bit outside, which can increase friction and start smoothly and quickly.

Be sure to keep your head up and forward, keep your center of gravity low, and swing your arms with both hands to force and don't panic.

100-meter acceleration is mainly in front of 30 to 50 meters, the world-level level is not able to accelerate the whole process, the back is a maintenance role, and acceleration should have the following precautions: 1. The speed at the start (this depends on your leg pushing strength), this is the initial speed 2. After the start, the body remains in a state of leaning forward about 20 meters in front of the start, don't straighten the body, so that there is a forward force, and the body begins to rise up after 20 meters 3. The action on the foot after the start is the figure of the foot outside the ball, Make the strength in a forward direction 4. Usually do more running in small steps, high leg raises, back pedals and other running training 5 No matter how good an athlete is, he must also have energy support, so usually eat more foods high in protein, which is conducive to improving muscle strength I am a college student studying physical education, and I hope these suggestions are useful to you.

The 100-meter run is very knowledgeable: you run 110 meters when you practice, and this is to improve your ability to sprint at the finish line. The content of the exercises includes frequency running high leg lift running This is the practice of practicing your frequency and strength, starting the process of starting from low to high.

Prepare for the start Accelerate Slowly and gradually get up to run normally. That is, when the starting gun goes off, the person has already rushed out At the same time as the acceleration can not get up at once, it will lose balance It has a great impact on the speed, and you can't delay the acceleration at the same time, 6 to 8 steps to adjust the body, and then it is to accelerate to the finish line, I wish you a good result, OK

The hands are raised, the shoulders are raised, and the whole figure feels lifted, and the feet run like a circle.

Usually do some 30-meter sprints and strength training, acceleration is supported by leg muscles.

Rush can be added by a few seconds

1. Increase cadence and stride length. 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 rib cage and sternum are lifted to violently open the chest cavity to achieve air into the ulnar bridge of the lungs, which is called chest 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.

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.

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.

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 amount of oxygen needs to increase and the amount of oxygen needs to increase, change to the breathing method of mouth and nose inhalation and mouth exhalation, and be slow, thin and long when inhaling and exhaling, exhaling with the mouth slightly open, and avoiding large and rapid breaths or panting.

To exhale heavily, exhale through your mouth and consciously increase the amount and duration of your exhalation.

Let's talk about the action first; After hearing the command, quickly push the ground hard, bend your elbows with your arms, and swing back and forth, forcefully, and quickly. The first 30 meters or so is the acceleration stage. At this time, the stride length should be small, and the back pedal should be fast and strong.

The body should be leaned forward at a high degree. After 30 meters, the body is basically upright, and it enters the mid-running phase. The mid-course run is the longest and fastest stage of the 100-meter sprint.

At this time, the two arms swing forward and backward strongly, the front legs are raised to a horizontal position, and then quickly pressed down, the forefoot is on the ground and pulled back, and when the landing point of the foot moves to the projection point of the center of gravity of the body, it turns into a back kick. Fold your calves as tight as possible after the back pedal is complete, then move on to your thighs for the next step. In the mid-course running phase, the stride is wide and the frequency is fast.

After 80 meters, it will enter the sprint stage. At this time, increase the amplitude and strength of the swing arm, and increase the strength and speed of the back pedal. The center of gravity is shifted forward.

When about 3 meters before the finish line, the upper body is quickly pressed down, the center of gravity is quickly moved forward, and the line is hit with the chest or shoulders. Crossing the line technique is useless in ordinary races, without electronic timing. Targeted practice methods:

Starting acceleration: The best is to do a slope sprint *8 groups [That's how Powell practiced the first 100-meter flyer] The following is also good Fast frequency push wall and leg lift back kick *6 groups*20 groups The angle between the body and the ground is 45 degrees Push-up fast frequency leg lift back pedal *4*30 30-meter timed start *8 groups Running on the way: downhill running, downwind running, traction running, middle and upper speed relaxation stride running [Experience the running action on the way] Back pedal running, wheel running The above exercises are *4*150 meters Negative sandbag quick folding calf*4 groups*50 Sprint Run:

Weighted half-squat jump * 4 sets * 10 Single-legged jump * 4 sets * 30 meters per leg [jump with the forefoot ball] In addition, it is very important to practice more swing arms with sandbags, 4 groups * 60 reps per group There should be 2 special [100 meters] exercises every week. 3 sets of 3 reps each I wish you success.

Acceleration in the 100-meter run, movement essentials and precautions.

There are also two aspects of adjustment, and the whole muscle energy is aligned. Stimulation and adjustment of human posture and kinetic functions.

100-meter speed running technique: The crossing from the start to the top speed is called the acceleration running process, and the purpose of the crossing is to make oneself reach the fastest speed as soon as possible. The start and the acceleration after the start are inseparable.

The first step after the start should not be too large, the body leans forward, the back pedal is sufficient, the positive and powerful upper and lower leg folds are smaller, the front swing is positive, the amplitude is larger, the arms swing actively and powerfully, the amplitude is also larger, the cadence is faster With the acceleration of the running speed, the upper body is gradually lifted, and the step length is gradually increased, and the acceleration after the start is generally 20-25 meters, and then enters the running stage on the way.

Common accelerated running training methods:1Support in place for quick leg raises:

This exercise can both improve explosiveness and speed up cadence; 2.Running stairs at a fast frequency: Increase your cadence with a bouncy fast run of stairs, which is a huge part of the acceleration run.

3.30 60m Timed Run: Train the speed of the movement to experience the side push and avoid raising the head and lifting the body too early.

I realize a feeling of muscle strength in the knee joint for "a small engine". Note: The above three exercises are not easy to arrange too much, too much will become endurance, thus losing the effect of training speed.

For example: 30 60m run arrangement.

Seven or eight groups are more than enough. The side pedal of the 100-meter start is similar to that of a short track speed skater, and the upper body should not be lifted too early after the sound of the side pedal.

The center of gravity is lowered, the knees are slightly higher, so the pace is large, the leg strength is exercised, and the frequency is increased, which depends on more practice, if my answer is helpful to you, I hope to adopt it, thank you, I wish you a happy life!

Cadence and stride length determine the speed of 100 meters, the level of cadence is generally born more, the acquired practice can be improved but not obvious, stride length is the main thing. The other is the technical movements of the 100-meter run: start, acceleration, mid-run, sprint.

Acceleration in the 100-meter run, movement essentials and precautions.

Shout out loud while sprinting. This move is absolutely classic, and I used this invincible "lion roar skill" in the original exam, and the power was multiplied in an instant, and the absolute explosive power was doubled! 2：

100 meters is a very short distance From the beginning to the end, you have to use all your strength to accelerate all the time Fight is explosive power And you have to warm up before running 3: You have to be explosive The other is farting No strength is skill is useless! Finally, a conclusion is drawn:

100 meters is an all-out run 4: When the sole of the swinging leg hits the ground, that is, the landing group rush phase begins, and the foot landing action should be very active, and the landing position is one and a half feet before the projection point of the body's center of gravity. After the forefoot hits the ground, the support leg is quickly bent for cushioning due to the force of gravity and the pressure of the swinging leg swinging.

The cushioning of the support leg is not a negative. Instead, you should take the initiative to accelerate the forward shift of the body's center of gravity, and have a downward and backward picking movement. When the body's center of gravity shifts to the vertical ground, the supporting leg joint is at an angle of about 130 140 degrees, the ankle joint is dorsiflexed at an angle of about 85 degrees, and the heel is off the ground, forming a "press and ready" position.

During the cushioning of the support leg on the ground, the swinging leg swings forward quickly in a folded position until it swings slightly in front of the knee joint of the support leg, folding the tightest and the heel almost touching the hip. When the body's center of gravity moves past the vertical plane of the support point, it enters the back push of the kicking leg and the forward swing of the swinging leg. At this time, the swing leg should be in a folded position, and the fold is tight, which is conducive to shortening the radius of the swing leg and speeding up the swing speed.

When the knee joint exceeds the supporting leg, it is quickly and forcefully lifted forward and upward, and drives the pelvis on the same side to send forward, the thigh and the horizontal plane are about 15 20 degrees, and the supporting leg actively cooperates with the swinging leg to quickly and forcefully extend the hip joint, and the knee and ankle joint are extended in turn and pushed off the ground. At the end of the push, the angle between the two thighs is about 100 110 degrees, and the angle between the support leg and the ground is about 47 51 degrees 200 meters belongs to the sprint category. Secondly, anyone who has watched the 200-meter race knows that the 200-meter start is at the entrance corner of the track.

The placement of the starting gear is crucial at this time. Place the extension of the starting gear tangentially to the inside arc of the course you are on. This is good for shortening distances and accelerating after starting.

I think the 200 should start from the middle run to the sprint at about 70 meters from the finish line, and there is no such thing as a "slow" in the 200 meters. Go all out to finish the race. And try to minimize the number of breaths, especially during the sprint.

Under normal circumstances (without doping), there are no shortcuts to sprinting, and no one in the world can be born to run fast.

The first thing to improve in sprinting is to improve the heart and lungs to make your internal organs stronger, otherwise when you run to 60 meters, your speed will drop significantly, your heart will beat faster, and it will be difficult to breathe. The heart and lungs should be warmed up, run long distances, and in the early stage, you can also run at a variable speed.

Secondly, improve coordination, practice some exercises that exercise the coordination of hands and feet, such as running in small steps, stride jumping, high leg lifts, and fast running stairs;

The second is to exercise strength, not only the strength of the legs, but also the strength of the upper limbs and waist and abdomen, such as squatting, frog jumping, swapping leg jumps, sit-ups, grasping objects and swinging arms.

The last is to carry out the practice of running Meter running, all run with 70%-80% of the force, feel the change of rhythm and your own shortcomings in the process of running, and then make improvements.