How to develop sprinting ability, how to improve sprinting reflexes

1.Arm. We know that people's feet and hands are coordinated, and the faster the shoulders (hands) move, the faster the legs will run.

You can start by using dumbbells to practice swinging your arms, not too heavy and not too light. Lean forward in moderation to give people a sense of momentum. Of course, it is better to have the dumbbell swing arm in place.

After practicing dumbbells and running empty-handed, you will feel much more relaxed to swing your arms. Of course, the correct posture of the swing arm is a prerequisite, and it is best to ask a professional to teach it.

2.Footsteps. Some people run with their heels on the ground, which is not good.

The sound of the heel on the ground is loud. The sprint time is short, and in a little bit of time in the race, heel landing will be a waste of time. If you land directly on the ball of your forefoot, it won't be loud and you can run faster.

Finally, anyone who has ever seen spiked shoes knows that the spikes of spiked shoes are on the forefoot, and the purpose is obvious, which is to let you land on the ground with the forefoot! With the heel on the ground, it is useless to wear spiked shoes.

3.React. As I mentioned earlier, the sprint time is very short.

So if you run slowly at the beginning, you won't be able to catch up later because there is too little time. So, we have to react quickly, and when the referee raises the gun, you have to calm down and don't think about anything else. Normally, the referee says "ready", and it is three seconds before the start of the gunshot.

However, this is a general referee, mind you, it is "average". After the referee says "ready", you can count 123 silently in your mind and start yourself. If you finish counting and the referee doesn't shoot, it doesn't matter, at most you're running.

All in all, sprinters should react faster.

Finally, when the race is on the track, when you squat down and start, your eyes should be grim, and it's not good to laugh and laugh. The eyes are grim, and the other athletes will be afraid of you from the heart.

Wish!!

Stick to the acceleration run every day.

Sprinting requires explosiveness.

Explosiveness is an innate ability. What needs to be practiced is strength and physical fitness.

That is to say, professional athlete strength is to use barbells, do half squats, squats. There's a lot of tricks in it. If you practice it yourself, you can do a half-squat with a barbell, squat down and then jump up.

If you don't have a barbell, replace it with a weight, and then that chair. Do one-legged jumps. 30 times on one foot.

6 sets at a time. It's almost enough to do it for a month.

The physical fitness is relatively simple, that is, the abdominal muscles and back muscles. In complex movements, ordinary people don't need to do this.

Sprinting is explosive, yes. But the leg muscles also need it, otherwise the muscles will be strained if they can't stand it. Take a barbell?

If you practice it yourself, it doesn't seem to have a barbell. If you have it, it depends on the weight Oh, and after half squatting, with kicking heels, there is a feeling of jumping up, don't really jump up, be careful to twist your waist Put it down slowly, get up fast.

Generally, there is no barbell. Take weights instead of doing a full squat. Then do a frog jump, 25 meters first, and 50 meters later.

Then jump on one foot, the average person is thirty or forty meters. Then jump high on the spot, then fall and remember to bend your knees to cushion, your knees are very important. Almost.

It's good to do three or four groups in total.

The starting position of the sprint, the acceleration rate, the pace of the stride, etc. will all have an impact.

Sprinting requires explosiveness. You have to work on your explosiveness. You can do frog jumps, weight-bearing runs, run sloped sections...

Stick to it. You will make it!

Mainly strengthens explosiveness and leg strength,

1. Starting rhythm practice, rhythm click, click, click continuous and fast posture source, can improve from second to second.

2. Reaction speed exercises, different starting sounds, coughing, high-five, whistle and other exercises.

3. Do more running trails between the marches, 30, 40, 50, 60 meters, and improve the absolute combustion speed.

4. Running on the way, with large strides and high frequency.

5. Solve the sprint run and do your best to cross the finish line.

Sprint Training Week Training Plan:

Monday: Speed and special ability exercises 1, preparation activities: jogging 1000 meters 1500 meters, various stretching activities, coordination exercises, special exercises for running, sprinting or elastic running.

2. Speed exercises: 30 meters, 60 meters, 80 meters, 100 meters, 150 meters. (The 100-meter run section runs 6 10 in the middle and late stages, mainly to improve the special ability.)

400-meter special run 150-200m 6-10) 3. Fast strength and medium strength exercises 4. Lumbar and abdominal muscle exercises: 60-80 times of hanging leg raises or sit-ups 5. Relaxation activities.

Tuesday: Small strength, general endurance exercises 1, preparation activities: jogging 1500 meters, 2000 meters, various stretching activities, coordination exercises, special exercises for running, and running elastic running.

2 Upper limb strength jumps (using barbells or kettlebells to jump for multi-level jumps) 3 Resistance exercises (using rubber strips) 4 General endurance exercises: 3000-5000 meters of jogging 5 Relaxation activities.

Wednesday : Speed Endurance Exercise 1 Preparation Activities: Trail running or ball games, various stretching activities, coordination exercises.

2 Sandbag leg swing 3 100 meters, 200 meters special: 200 meters, 300 meters interval run or a combination of different running distances 4 8 groups of combined running schemes: (300 meters + 200 meters + 150 meters) 2-3 groups of 400 meters special:

600m, 400m, 300m interval run or a combination of different running distances 4 8 sets. Combined running plan: (600m + 400m + 200m) 2-3 groups 4 Upper limb strength training and slow leakage practice:

Bench press or snatch, etc. 5 Relaxation activities.

Thursday: Multiple physical fitness exercises 1 Preparation activities: jogging 1500m 2000m, special practice for running, sprint level elastic run.

2 Acceleration Run: 30m 6--8 groups. 3 Back throwing shot put or snatch or high flip, etc. 4 Jumping hurdle frame or jumping box 5 Resistance exercises or straddle jumping or running exercises 6 Ball games.

Friday: Strength Exercise 1, Preparation Activity: Jogging 800 meters, strength preparation activity.

2. Upper limb strength: bench press or snatch or high flip 3. Lower limb strength: full squat and half squat 4

60-meter pedal or fast run timing, 100-meter leap run, etc. Speed timing: Timing first, then power.

5. Relax and run

Saturday: Technique and quality exercises 1 Preparation activity jogging 1000m gymnastics. 2 Specialized Technique Exercises 3 Acceleration 80 meters 4 Running blocks (rhythm and stride length) 5 60 Meters Running with heavy loads 4 6 Shoulder strap strength, torso strength, lumbar and abdominal exercises 7 Relaxation activities.

Closed on Sundays.

1. You can choose the content of the exercise according to the situation. 2. Develop the ability of medium-intensity week, complete the target intensity during high-intensity week, and maintain training during low-intensity week.

How to practice sprinting can use the following practice methods: 1. Deep jump, vertical jump; 3. Weight-bearing vertical jumping; 4. Squat and jump with weights; 5. Weight-bearing squats; 6. Weight-bearing lunge exchange jump. 2. Flexibility exercises::

1. Forward bending exercises; 2. pulling the leg of the rod; 3. longitudinal and crosswise forks; 4. Rapid flexion and extension of the rib body before and after; 5. Kicking (front, side and outer swing and inner combination), sitting cross-legged on the knee, etc.; 6. Quick squatting exercises.

1> Touching the chest jump. Feet shoulder-width apart. Then add the arms to swing upwards to drive the body to jump upwards. After jumping, tuck your legs and abdomen, and repeat the exercise. (Exercises for explosive power and waist and abdominal strength).

2> Frog jump. But instead of a squat frog jump, it's a half-crouch frog jump. Be careful to jump continuously, without stopping in between. Jump the distance yourself, don't rush. Generally about 20-30 meters. (This is to build thigh endurance and basic strength).

3> Jump steps or stairs. At first, it may be scary, but once you jump on it, you will find that it is not difficult. It's best to wear leggings when jumping and be careful of scratching your calves. (This can enhance the explosiveness of the thighs and the speed of the calves).

4. During > break after class, you can use the simple action of tiptoe pads to enhance the toughness and strength of the ankle joint.

5> Weight-bearing high leg raises and high leg raises. Find a barbell or other weight-bearing things to quickly raise your legs and increase your overall thigh ability. As for the high leg raise, it goes without saying.

6> back pedal run - find a wall or parallel bars, hold on with both hands, body and ground at a 45-60 degree angle, quickly exchange legs, pay attention to the support legs must be straight, lift the legs as far as possible.

7> Run with weights. Very effective.

8> Variable speed running. Generally, you have to run 600 meters or 800 meters. Full speed on straights, jogging or walking on corners.

Practice more to start and strike first, but also strengthen the frequency of leg training.

If you are going to sprint, practice more, or practice with a sandbag, and take it off when you tie it to your legs. I'm not good at long-distance running, so I don't know.

This one depends on your explosive power! And long-term training to get your muscles out there!

Long-distance running is just three words: physical fitness.

I think the back leg press exercise is more effective.

Skipping rope for 5 minutes can train endurance.

Frog jumping and bottoming out back and forth can be used to develop explosiveness.