How to practice at home in the 100 meter score can be improved

Practice frog jumping at home to increase leg strength, and it is better to practice frog jumping on the stairs in the corridor.

It is recommended to go to the track and field bar to post.

One: 100 meters is the speed type, there are a lot of congenital conditions, the acquired can improve generally only stride range and strength, the frequency is more difficult to change, it is recommended to pay more attention to technical actions during training, deliberately increase their stride, fold the big and small legs and actively send them forward, send them out after actively pressing down the ground, high center of gravity, light touch the ground (avoid high jumps) on the way to run the technique to be stable, you can do more relaxed running under the curve to correct the action, more practice their fast running ability.

2. The sprint event is an extreme intensity work event. Theories of physiology and biochemistry suggest that extreme intensity work is energy supplied by anaerobic metabolism.

The sprinting technique requires the person's torso to lean forward slightly, but not to bend over with the head down. Both arms should be bent at the side of the body and swing back and forth. It can be seen that sprinting has particularly high technical requirements, and it is an intense sport that requires whole body coordination, fast reaction, high flexibility and high intensity.

In my usual training, I mainly start from the following aspects.

1. Develop explosive exercises.

Explosive power is determined by two organic components, speed and power. Therefore, the following exercise methods can be adopted: 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.

Flexibility refers to the range of movement of a person's joints and the ability of muscles and ligaments to stretch. It is of great significance in sprinting, especially for increasing the stride length of athletes, therefore, I usually use the following methods in training: 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.

3. Training of action speed.

This part is the key to sprint training, and I usually use the auxiliary practice, repetition, race and game method. Among them, the competition method is a method often used for speed training, due to the short time of speed practice, the regular use of the competition method can make the athlete emotionally high and show maximum speed. In the same way as the game method, it can stimulate the athlete's high emotions, and at the same time, it can also prevent the form of "speed disorder" caused by frequent scheduling of exercises to express maximum speed due to various changes in movement during the game.

Monday, Thursday, 1, deep jump; 15 sets * 10 times.

Week. 2. Weight-bearing lunge exchange jumps 10 sets * 30 times.

On Wednesday, 30m sprint, 60m sprint, 80m sprint, 10 sets, the key is to improve cadence, downhill running to improve performance effect.

On Friday, 10 sets of kicks*30 reps, 10 sets of weighted jumps*15 reps.

On Saturday, 15 sets of weighted squats * 10 reps; 30-meter sprint-60-meter sprint-100m sprint, 6 groups.

Sunday Positive rest: such as playing ball, etc.

Preparation and relaxation activities are indispensable for every training session.

Sports students must see the 100-meter sprint skills, scientific training, and reasonable diet to improve performance.

Go to the gym to practice spinning, practice leg strength, with explosiveness and leg frequency!

In addition to running or running, you can see what can exercise explosiveness, in the past, we practiced frog jumping, and ran with tires.

The easiest way, weight-bearing touch-high, the second way is weight-bearing frog jumping, and the third way is bouncing on the sand, these are the ones I used to be used by coaches when I was a sports student, and I dare to write a package ticket. Those who are not afraid of hard work can jump the stairs with one foot, at least six floors or more. Exercise five or six times a day for a month, and you will make significant progress in a month.

Run more long distances and run 50 meters more for every workout! More mountain climbing!

This depends on long-term exercise, insisting on running 2 kilometers every day, and exercising your explosiveness, in fact, 800 meters mainly rely on explosion. No matter how high the stamina is, it is useless, the distance is too short. Those who are a little more vigorous can run from the start to the finish line at full speed...

Running mainly relies on lower body strength, and when you are at home, you can do more squats and rises, exercise your leg muscles, and touch the ground with your hands to stretch your ligaments.

Work on your abs and back muscles plus squeak strength.