Kneel and beg for a mobilization draft for the pre competition preparation of the track and field co

Preparation activities before running.

1.Just jog and sweat slightly.

2.Do activities such as leg presses, waist presses, body turns, and shoulder stretches to move the relevant joints, ligaments, and muscles.

3.Do a 30-meter acceleration run. The above should be done 20 minutes before the start of the game.

There are 2 weeks left for you to try to improve your physical fitness, as long as you keep it, you must not get hurt, don't be too intense but you can't stop, you can go down as soon as you stop, don't change too much in what you usually eat, you can eat some beef, as for the psychological aspect, you have to give yourself a constant hint that you are the best and you must be the first.

A large closed needle before the race, rest after the race, and reduce the amount of activity every day to help recovery.

In fact, the most important thing as an athlete is self-confidence!In many competitions, my strength has surpassed that of other players, but I am very timid in my heart, and I always think that they are very strong, and I dare not play in the competition!I really hate myself when I think about it now!

If you really have an injury, you need to recuperate well and do more recovery exercises!If you want to win glory for the honor of the class, it is worth fighting!Let's do it for our class.........Hehe, good luck!

Now what you have to do is to believe in yourself, and a good mindset is the key to success. Don't overthink it.

The key is that the injury is in**... To be clear ...

I don't think you have to work too hard ... The knees and waist are the most fatal parts of athletics... There's no way, only raising...

Find someone to massage the strain!

If you apply for school 1500m and 400m are special exams, I suggest you choose one and take your best one to the exam, which not only saves physical energy, but also facilitates your preparation before the competition. This is a simple answer to your question. (These points are for athletes with a foundation.) ）

The pre-race training of 1500m is mainly based on aerobic exercises, and practice more 1800-2000m full runs to strengthen endurance at the finish line At the same time, do some arm strength and arm swing (forward and back swing amplitude) exercises to help you continue to run with large strides during the run.

400m is one of the most difficult track and field events It is between aerobic and anaerobic exercise, it is a very difficult event, so the pre-competition preparation should strengthen its practice, practice some such as 300m full sprint and 450-500m full run, aerobic and anaerobic strengthening. As for some small details, it can be said that there are too many, and they are also cultivated by their own years of training, so I will not go into detail here.

Running shoes: 400m or shoes with short spikes, a little tighter, I don't need to say more about this. 1500m can be used with Duowei's training shoes or short spike running shoes It depends on personal habits, but maybe the running shoes will be better, but the feet will suffer.

1500m is recommended to follow the run, the main running rhythm and stride length in front, so as to save physical energy, and you can sprint when you feel suitable, usually the last 100-200m

Before the game, it is mainly to supplement physical fitness food, light is the best, such as eggs, milk, high-protein food, 8 into a full as well, drink a small amount of water each time, many times to drink water, as for the water in the species is too much, many people drink Red Bull half an hour before the game, but I think you are still pure water for good, but after the game must drink some or eat some alkaline food, replenish physical fitness, after all, you are more than two.

The preparation before the competition is mainly to maintain the level of sports, to improve the performance of sports must rely on the field to play, the daily training can be appropriately increased on the premise of maintaining its level, but it needs to be controlled. So as not to make the body too tired before the competition and affect the performance of the competition.

You have to believe in this, no pain, no gain, how much you usually give, how much you get back when the time comes, this is very real in track and field.

I'm tired,,, I'll continue to pay attention, I hope you do well in the exam. bb

On the day of the competition, you can drink 200ml of glucose water with a concentration of 40% 30-40 minutes before the game. Take three additional tablets of vitamin C. Don't eat chocolate.

2. Conscientiously do a good job of preparatory activities before exercise. Athletics can easily cause muscle, joint and ligament injuries, especially lower limb injuries. The only way to prevent this is through pre-race preparations.

The more prepared you are, the less likely you are to get injured. On the basis of jogging, you can move the shoulder joint, elbow joint, back and waist muscles, legs, knees and ankle joints to strengthen the strength of muscles and ligaments, improve the agility and coordination of the body, so as to prevent injuries and improve sports performance.

4. Before sports or competitions, students should pay attention to maintaining good sleep and physical savings, and should control excessive diet and water before the competition, and should not drink alcohol.

5. After sports or competitions, you should do a good job of relaxation activities to recover your physical strength and muscle strength as soon as possible. The method is to perform relaxing shaking and patting of various parts of the body, and the two work together to massage each other.

Eat a little (only a few loaves of bread are recommended).

You can drink Red Bull (drink 20 minutes before the game).

It seems that your projects are explosive, it seems that your physical fitness is also good, now there are 2 weeks left, it is difficult for you to improve your physical fitness, as long as you keep it, you must not be injured, not too intense but you can't stop, you can go down as soon as you stop, don't change too much to usually eat, you can eat some beef, as for the psychological aspect, you have to give yourself a constant hint that you are the best, you must be the first, the special competition is, just do your own thing, don't care about others!! This is my experience over the years and I hope it will be useful to you.

In terms of physical strength, do not exercise vigorously, jogging every day is a must, explosive power can not be trained, pay attention to strengthen the heart's endurance, and long-lasting exercise can be done.

Psychological, explosive exercise is mainly to regulate the effect of adrenaline on oneself. Before the game, be sure not to exercise too much, warm up harder, after the body heats up, just step again, to the first ten seconds of the game, stretch the whole body, let the hormones stay in the muscles more. Don't be nervous, but don't be too relaxed either.

Don't train too much, or in a word, properly practice writing endurance exercises (especially if you have so many items in one breath).

Relax, take a deep breath facing the sky, close your eyes and stretch, don't think about the game before the game, and stomp your feet when you're about to run, so that your heart beats faster and your hormone burst flows faster.

In short, it depends on your physical fitness and psychological quality, you can't become fat by eating in one breath, pay attention to nutrition!

If you are an athlete who has a training foundation, you can only improve 400m in a short period of time, and 200m and 100m are more difficult, so it is recommended to choose 400m; The other thing to tell you is that sprinting training doesn't affect your explosiveness;

The principle of short-term 400m intensive training is that the intensity is less than the repetitive training and rapid strength training of the special distance, remember the high intensity, the interval between each cannon should be controlled, mainly with the heart rate, do not wait for the complete recovery to enter the next one, when the speed drops significantly, jogging, end the training session.

Have you seen the Prince of Tennis, let's learn Haitang.

I used to be a sprinter in school, and I also had a good result in the sports meeting in our town, and 200 was the first place, in general, since you haven't trained for a while, and now you want to train quickly, you have to work harder than others, and the best way to practice endurance is to climb a mountain, and professional athletes should know the skills of general starting, and only by training more can you experience it slowly, to put it bluntly, you can't rely on others, and you still have to rely on yourself

For a newbie like you, the most important thing is the psychological effect;

On the morning of the game, I went to the sports meeting to feel the atmosphere;

Eat early at noon, don't eat too much, and sleep for a while;

Start the warm-up 20 minutes before the race, because there are still a few minutes to check in, do a few short sprints after entering the field, and adjust the runner after entering the track;

The most important thing during the period is not to be nervous, there is no need to put pressure on yourself to win, causing excessive tension and affecting the performance, if you are too nervous to take a few deep breaths, it's fine! Believing in yourself is the best. Come on!

If you race in two days, then these two can be relaxed and jogging, you can race in the afternoon, you can sleep in the morning, eat some beef or something at noon, don't eat too much, don't eat burgers! At the end of the day, you can rest in a cool place, start to warm up 45 minutes before the race, if the body is slow to heat up, jog a few laps an hour earlier, and prepare for the activity

2 days before the race, you can just do one set of preparation activities. If you race in the afternoon, get up in the morning and rest after breakfast, don't deliberately go to sleep, you can listen to songs, watch other people's games, take a lunch break after lunch, prepare for activities about 1 hour before the game, check in is generally 20 minutes in advance, pay attention to leg presses and run some acceleration.

A few days before the game, you must pull your tendons apart and keep pressing your legs to make yourself more painful, because it is really useful. Then start raising your legs high and do it in groups until you have a breakdown. On the morning of the race, you spend more time pressing your tendons and then less time raising your legs.

Have a good rest at noon, it's best if you can fall asleep, it's difficult for ordinary people to fall asleep at noon that day, in short, let yourself relax, spend time in the afternoon about half an hour before the game to press the tendons, raise your legs and do it a little.

Don't think that it's a bad thing to tire yourself out before the game, and then you can apply the zodiac benefits to your entire legs, or even your whole body, which is what we have always done in school sports meetings for several years, it is too effective, and then rub your hands hard, rub your legs, and then you will be in good shape.

With your hard work, your legs should be as big as possible when you race. Although you may be shivering or nervous a few seconds before the starting gun goes off, you remember that you will rush out in the middle of a second or so when he says ready, and if you run away, then don't do that the second time. Because the starting pistol is generally fired in about 2 seconds, in short, you have to try to run the first shot, if you don't blow it, you will be considered to be running with the pressure gun.

If you stipulate that you can't run away, that is, you don't have a second chance, then don't.