How to increase the speed of 200 meters in junior high school students?

Practice is important.

You have to be skillful.

Participate in the school's varsity team, the teacher has formal training, and I am on the varsity team.

There is no other way but to practice more

You have to practice every day, and if you don't practice, you can always run -- I ran every day when I was in junior high school.

If you don't practice, you can't even chase the car =.=

1. Develop hip flexor and extensor muscles and waist and abdominal muscle strength, the support and vacancy stage of the 200-meter run are the over-elimination process of swinging the legs back and forth, and the size and frequency of the leg extension stride and the strength of the hip joint are not directly related, so the strength of these muscles should be specially developed.

2. Pay attention to the development of the strength of the calf muscles, the strength of the waist and abdominal muscles, the strength of the shoulder girdle muscles, and the relative balance of the strength of the muscles of the body. In the support phase of running, the calf muscles, waist and abdominal muscles, and shoulder girdle muscles play an important role in maintaining the trunk posture with a beard hood, ensuring a high thigh lift and a strong arm swing.

3. Master the reasonable and correct technical action essentials, strength training is the basis of sprinting, and the improvement of special strength ability should be the focus of strength training for short-distance athletes.

Male athletes in junior high school run 200 meters and run for about 22 seconds; A female junior high school athlete running for about 28 seconds is considered good. The average student runs at a normal speed of about 35 seconds.

The 200m is a sprint category, which is one of the types of skating events used in track and field events. It is greatly related to its own cadence, stride length, speed, speed ability, explosiveness, as well as the flexibility of muscles and joints and the tonality of Xiexinmu.

For example, when a man runs five kilometers, it may take half an hour when he is young. But when you get older, it can take 35 or 40 minutes to complete, and even some elderly men can't even run 5 kilometers. Therefore, there are still certain differences between people in terms of running 5 kilometers.

Daily running tips.

For those who are new to running, there is no need to pursue speed at all, and being able to stick with it is actually a victory. After all, Yinshou has just started running, and his body has not fully adapted, and he will be very tired after running, and it is very easy to not persevere. And run 5 kilometers, unless you are a strong young person, then you basically can't insist on running it all.

Therefore, for such people, there is no need to pursue the amount of running, and they can start with the running distance and make a plan for themselves. Because the distance of 5 kilometers is relatively difficult for the vast majority of people. So you might as well start running 1 kilometer, stick to it for a while, and then gradually increase the running distance to let your body gradually adapt to the state of running, so that it will be easier to persevere.

Speed: (1) Reaction speed training: refers to the rapid response of athletes after hearing the starting signal at the start.

2) Maximum speed: After the athlete has a large speed, the ability to continue to maintain and exert the speed should focus on the quality of the training, rather than the quantity, and the intensity is 100%. With a time of less than 10 seconds and a distance of less than 60 meters, the best results are achieved when the athlete is in a high level of mental concentration and physical strength when developing speed training.

According to the characteristics of the school's after-school training, it is best to arrange speed training every Monday, and the practice mainly uses repeated running in sections within 80 meters. acceleration runs, etc.

2. Special endurance: refers to maintaining a high speed, and the body's endurance cannot be reduced. Its intensity is 90, the time is more than 10 seconds, its distance is between 60 and 80 meters, the technical requirements: free operation, good rhythm, relaxation.

3. Speed endurance: Speed endurance is to run the whole distance at a high speed under the condition of lack of oxygen for athletes, mainly using variable speed running, hurdle running, repeated running, continuous running, etc. between 100 and 150 meters. Mainly solves speed endurance within 150 meters.

The amount should have a certain guarantee, the number of repetitions is more, the density is relatively large, its intensity is between 70 90, the gap is between 4 and 8 minutes, and it is required to be based on stable speed and average intensity. It is the foundation of specialized endurance and is transformed into specialized endurance training closer to the race, with a strong emphasis on rhythm and maintaining the rate of movement.

Fourth, speed endurance: refers to the ability to maintain and minimize the decrease in speed, is the pillar of sprinting sports, to pay great attention to, its load is less than half of the body weight, the number of repetitions is more than 10 times, the time is more than 10 seconds, the distance is 60

meters or more, it is also divided into comprehensive and weighty.

6. Strength training: more and more forms of expression, especially more and more targeted, in the progress of sprinting technology in China, strength training plays a pivotal position, and the maximum strength exerts the greatest contraction force and continuous and rapid force in the sport.

7. Mental training: Attaching importance to psychological training in sprint training can not only make athletes concentrate and eliminate interference, but also enable athletes to learn how to maintain relaxation and coordination during running.

8. Special training: Special training refers to: The practice methods used are closely related to the special project, and these exercises are not only conducive to the improvement of the quality of the special project, but also to the improvement of the special technology.

Men's 100m sprint running skills.

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!

I am also a sprint and long-distance runner in middle school, as long as you can run 100 meters in 11 seconds to 13 seconds, you should be able to run 24-29 seconds in 200 meters, if your foot strength and explosiveness are full, you should improve your lung capacity, fully increase your breathing rate and increase your strength. And what about me, an 8-year-old middle school student? The fastest 200-meter run is 25 seconds, and the slowest is 27 seconds.

You still don't exercise enough, you have to run 500 meters a day, and it's going to be a lot better.

For runners with a lot of running experience, there is no doubt about emphasizing the importance of cadence. Why not emphasize stride length, isn't it the bigger the stride, the faster you run? If you increase your stride length, problems arise during running, your running efficiency decreases, and your body suffers more damage.

1) Standing start 60 80 meters of relaxed stride exercises. Pay attention to the swing arm fit. It is required to experience and master the running technique on the way through repeated medium-speed running exercises without tension on the nervous system and muscles.

2) Acceleration run 20 30 meters followed by a relaxed inertia run without deceleration. It is required to experience the effect of relaxation running, and to improve the ability to relax during fast running through repeated running exercises. The following exercises are mainly used to improve the quality and consolidate the technical proficiency after the technical mastery has reached a certain level.

3) Practice a 50-60 meter fast run in a group of three to four people. Practitioners are required to have a sense of competition, but also to move in a relaxed and natural manner, with an open pace, and correct posture and movement of the upper limbs, lower limbs and torso. (4) 30 40m timed run between marches.

When accelerating, the stride length is gradually increased, and then the pace is accelerated. Common mistakes in the 200-meter run: (1) Insufficient back pedal, sitting and running.

Correction method: Do more lunge walking exercises; Do more exercises such as running with high legs and running back; The two of them do resistance exercises. (2) The thighs cannot be raised, which is similar to a straight leg swing.

After going home, insist on doing 10 minutes of splitting every night, stretch your thighs apart, when you run, your feet can be bigger, and the start will be farther, not to mention a few minutes and seconds, as long as you keep exercising, there is always a lot of you can break the record...

Insist on running for half an hour every day, and when the breath grows, you can run fast.

It is recommended to practice "bunny jumping". 3 times a day (8:00 and 10:0 a.m.)

00 each once, and again at 6:00 p.m.). Each group is divided into three groups, each group jumps about 30 meters.

Attention!! This is the most crucial step, and it must not be missing: jump 30 meters and immediately accelerate forward as fast as you can!

Doing so will strengthen the explosiveness of the calves as quickly as possible!! If you don't speed up, it's equivalent to jumping 30 meters in vain!! The above is my experience, there is no "copy and paste" behavior!

If you are not too tired after completing the above tasks, it is recommended that you jump the stairs, but pay attention to safety!

I run 200 meters, I'm still a junior high school student, 160 meters tall, 200 meters can run in 26 seconds.