I want to practice 50 meter run, long jump, etc

How can there be so many exams in the high school entrance examination? I also passed the exam, and the sports in the high school entrance examination should be targeted, it is not the usual physical training. If you are in good physical condition, practice events that require explosive power, such as 50 meters, standing long jump, etc.; If your explosiveness is not very good, you have to practice endurance, apply for the 1000 meters and so on.

The 50-meter first requires explosive power, which requires strengthening muscle training and starting practice. I suggest dude report 1000 meters, steady! Generally, schools have training plans, so if you are not in poor health, you don't have to worry, you can get a full score by following the teacher's steps.

Faint|Are you in good health?

Do you practice 50 meters?

If you have an average physique, don't practice.

Waste. If the physique itself is good, there is still hope for further practice.

It is recommended that you ask your PE teacher or coach.

It's not just about the above, it's not enough to just practice that.

Only practice physical education and don't delay cultural classes, 50-meter running can warm up in the morning, and then train systematically in the afternoon. Strength 2-3 times a week. These include circulating power and gravity power, which you look at for points.

The rest of the time should be reasonably allocated to practice professionalism and endurance. Endurance is also required twice a week.

Bye-bye, you

Don't forget to give points.

Wake up in the morning and jump rope with you.

Jump on the steps when you are bored.

Practice grip strength when you're angry.

Practice sit-ups at night before going to bed.

The most important thing is to practice when you have time.

Don't overdo it, or you'll bear the consequences).

Find a gentle slope and run down from the top of the slope You can practice the frequency I tried it The teacher taught it.

(The focus of the round-trip action around the pole in the 1.8 meter round-trip run.)

1. When running to the marker pole, take a step forward while lowering the center of gravity to reduce the buffering force, and then take a step forward and turn the body upside down, turn the toes slightly inward, and kick the ground with the inside of the forefoot, and make a turning action at the same time.

2. There are two techniques for turning around the rod:

For example, if you start from the right side of the bar, you need to turn the rod inward to the left, and you can turn the rod backward to the right. When running to the marker pole, if the left foot crosses the finish line first, and the right foot takes a step forward to brake, do a left internal turn and lift the left leg around the pole to quickly push back to run; If you cross the finish line with your right foot and brake with your left foot, turn your right back and lift your right leg around the bar to quickly return to the run.

3. Action points: run fast and stop with a stable center of gravity, turn your hips and turn around to start quickly.

2) Correctly mastering the sideways shoulder probing technique is the key to the 50-meter 8-round trip running technique.

The sideways shoulder probe technique is used around the marker pole, mainly to shorten the stride length, lower the center of gravity of the body, and enable a quick and smooth transition to running on the way.

1. When winding the pole, you should probe your shoulders sideways, push the ground on the inside of the forefoot with the outer foot, and drive the calf with your thigh to do an arc around the pole, turn your body inward, and the swing of your inner arm should be small. When practicing, students should avoid jumping over, jumping and smashing steps, so as not to create shortcomings such as high body undulation center of gravity, high resistance of calf forward kicks, and excessive body forward movement, which prolongs the time to cross the pole.

2. Action points: run sideways shoulder arc, pedal and swing to coordinate.

3) The starting and mid-course running techniques are the basis for achieving excellent results in the 50-meter 8-round trip.

The first speed of the human body is a semi-squat start, and the acceleration run after the start is to make the human body get the fastest speed, so as to keep running on the way, so that it can complete the whole distance in a very short time.

1. Action method:

Start: Adopt a semi-squatting starting position, when the gun sounds, quickly kick off the starting point, enter the acceleration stage and run on the way, pay attention to the upper body slowly lifted, and the stride length gradually increases.

Running on the way: Swing your arms quickly, accelerate on the ball of your front foot, run at full speed, slow down around the bar when approaching the marker pole, and accelerate to full speed to run halfway.

2. Action points: Slow down when approaching the sign pole, and then gradually accelerate to the fastest speed to complete the midway run.

1. Squat and jump: mainly the exercise of leg muscle strength and ankle joint strength. Method:

The left and right feet are open to the world, the toes are parallel, the knees are squatted or half squatted downward, the arms are naturally swinging back, and then the legs are quickly stretched to make the hips, knees, and ankles fully straightened, and at the same time, the arms are quickly and forcefully swinging forward, and finally jumping up with the toes off the ground, and bending the knees with the forefeet on the ground when landing, and then jumping up again. 10 15 reps per exercise, 4 5 sets of repetitions.

2. Lunge walking: mainly the exercise of lower limb strength and increasing stride length. How to practice:

When walking, stride with your front leg and push your back leg straight. At the same time, the chest is raised and the waist is stepped on, the center of gravity is lowered, and the legs are open. When the legs are exchanged, the front leg kicks the ground, and the back leg bends the knee and swings forward, sending the hip forward.

If you can load weights to improve the difficulty, each group is 20 40 meters, do 4 5 sets, and rest for 40s 50s between groups.

3. In-situ swing arm exercises: mainly swing arm technical strength and coordination exercises. How to practice:

The feet are open in front and back, the upper body is leaned forward, the shoulder joints are relaxed, the arms are bent at the side of the body, the hands do not exceed the midline of the body and the lower jaw, the front swing is slightly inward, and the back swing is slightly outward. If you can increase the difficulty, you can carry weights, 100 150 pieces per set, 4 5 sets each time.

Try to raise your thighs, take big strides to land on your toes, and push back, you'd better find someone who can run faster and run with you, which will be at least 2 seconds faster [really useful], and usually do more squats, zama steps, and practice your leg muscles, I hope you can succeed in the exam

1. The important role of raising the legs is to increase the cadence, and try to be as fast as possible when doing this action.

2. Small stride running is also one of the classic training movements, which is a feeling, the feeling of pedaling on the ground.

3. Run the stairs, climb the stairs with a high cadence, the distance is not too long, and strive for short-term acceleration.

4. Swing the arm exercises, the eyes look straight ahead, the shoulders try not to shake, the arms are about 90 degrees angle, relax and swing naturally, you can experience different swing speeds.

5. Starting training, as a short-distance event, starting is very important, so that students can help give orders, find a feeling, and improve reaction speed.

6. Ligament training, in fact, the ligament is also a core of running, and if the ligament is pressed, there will be a new breakthrough in the performance.

7. Squats and exercises the explosiveness of leg muscles are still very effective.

When you land, you will run faster by landing on your toes first.

It's hard to say, first of all, I don't know your height. It stands to reason that if you jump 3.45 meters in the 6th grade, you should have no technical movements, but your leg strength should be okay.

I was 163cm tall when I was in 6th grade, and I jumped 4.90m at that time. I didn't receive systematic training in three years of junior high school, but I began to increase my strength connection, and my best score in the third year of junior high school was 6.10 metersIn high school, I was sent to the sports team to practice (not a team member, I'm not that good), and I began to receive technical training, and my best score in the third year of high school was 7.06 meters

From my experience, I can see that training and mastery techniques to increase the strength of the legs and upper limbs are essential points to improve performance.

But you are still young and your body still has a lot of potential, so I don't recommend that you take leg strength training too quickly (which will wear down the plasticity of your muscles and make you not grow taller), and you can do upper body strength training properly (don't ignore this, the swing arm during running and jumping depends on your upper body strength).

It is recommended that you start to learn and master the technique from now on, when you develop good technical movement habits from an early age, when you reach the age of 15 or 16, your leg strength will immediately leap forward! Breaking through 7 meters will certainly not be a problem at that time, and I wish you success.

First of all, if you are a professional, it is difficult to improve in a short period of time.

Let's assume that you are a non-professional, because I used to practice track and field, and I also competed in the 100m. If you say 50 meters, you will simplify 100 meters, and the pure speed and endurance parts will be gone.

If you want to improve your performance in a short period of time, you have to start with your movements.

You have to use a runner to start and you have to wear spiked shoes (I remember one time I didn't wear them and was overtaken by a slower one than me).

When you start the meter, you can't look up in the first 10 meters, because you have to try to stretch your stride as long as possible at the beginning, and it doesn't matter if the frequency is slower. By 10-15 meters, your stride length should be at its maximum, so you should try to adjust your cadence.

3.Remember! 100 meters on tiptoe! You can't hit the ground with your heels, even at the start! Otherwise, it will seriously affect the stride length.

4.When running 50 meters, you should be calm - you can't follow the cadence of others, blindly compare, and let the other party mess up your rhythm. Run as fast as you can, focus all on your legs, and use up your power.

The arm posture of the meter dash is very important, the elbow joint cannot move, it is the shoulders that move, and you have to drive your legs through the swing of the two arms.

That's all I can think of at the moment. Teach you a little trick, take two bands for girls to jump bands, one side tied to the wall, the other side tied to your waist, you can greatly improve your explosive power in a short period of time.

It's so tiring to play with your hands, how is it? Give it the best, it's entirely my own experience.

Before starting, lean forward and sprint as hard as you can.

It is important to start mentally focused and exercise reaction speed.

It's not that I don't dare, I betray you, hide you, and take revenge on you.

My junior high school homeroom teacher.

Hee Won said straight to the point, can we talk.

There are no tightly clasped hands in solitude8