How to practice before running the 100 meter hurdles

First of all, you must have the explosiveness and frequency of sprinting, and then the ligaments must be stretched before the game, otherwise it will be easy to get injured, and finally you must practice more before the game to find your own step point and the distance between the hurdles.

Jogging and leg presses are flexibility exercises to improve the stretch of your ligaments, which is a must. In addition, do some exercises to swing your arms on the spot and practice your hurdle movements.

1. Inertia running, within a distance of 80 100 meters, accelerate from the start to run 20 meters and 30 meters, and then the muscles stop actively exerting force thick objects, passively and casually "inertia" to run into 15 20 meters, and then accelerate to run 25 30 meters, and then run into 15 20 meters with "inertia", and require muscles to relax and experience relaxed running action when running with "inertia".

2. Wave running lead is thick, set up a point on the straight track on both sides of the track and field, and require the athlete to accelerate and run 30 meters and then do 20 30 meters of relaxed inertia running, and then jog to the corresponding position of the second straight track, and then do the same distance of fast running, inertia running or jogging. The time requirement for jogging is between 30 and 40 seconds, usually in groups of 3 to 5 reps. You can practice 2 to 3 groups in one lesson.

This method not only develops the athlete's relaxation ability and speed feeling, but also has a good effect on improving speed endurance.

3. Round-trip running, athletes accelerate to run 60 80 meters, and then run 20 30 meters by inertia, round trip is once, 5 6 times is a group, and a class is 2 4 groups. With an interval of about 30 seconds between each round trip and a break of 5 to 10 minutes between sets, this exercise develops the athlete's sense of speed. After reaching a high speed, it enters the relaxation inertia run.

Athletes are asked to pay attention to technical coordination and relaxation.

4. Relax and stride, run 60 100 meters away, use stretching and coordinated movements, and carry out relaxation stride running exercises at an appropriate fast frequency, one exercise can use 8 15 paragraphs, and 60 90 seconds of walking or jogging can be used between each stride to intermittent.

5. Booster exercises, using traction running, downwind running, downhill running and other exercises, so that athletes can gradually experience the feeling of muscle relaxation in the running. The rational use of relaxation techniques in the 100-meter run is conducive to extending the acceleration distance, improving the utilization rate of leisure energy, and mastering the relaxation technique in the 100-meter run.

The tips for running the 100 meters are as follows:

1. Do warm-up exercises before the game, jog around the court to warm up your body, and then adjust your breathing to breathe in enough oxygen.

2. Use your toes at the start, change to the forefoot after the start, and when you reach the last 30 meters, rush forward and prepare for the line.

3. After the start of the game, lean forward, move the center of gravity forward, swing the arms, the arms should be like saws, and the strength and speed should be when swinging.

4. Be confident when running, because in this way you can arouse your fighting spirit, fully mobilize the energy of your body, and move forward at the fastest speed.

5. When running, you must have your own rhythm, don't suddenly slow, suddenly fast, which will affect your breathing, in addition, don't be disturbed by external things, you should concentrate and think about the end.

6. When running, do not raise the legs, which will lengthen the space left by the legs, you should grasp a degree, try to use the least strength and the shortest time to step forward.

OneTips for 100-meter running:

1. The starting point is generally a squatting start, and this thing should often exercise its own reactions. The quicker the reaction, the better.

2. Run at an accelerated pace, lean forward, center of gravity in front, and keep accelerating your legs.

3. Running on the way, the pace frequency increases, how fast and how fast you run.

4. Sprint, when sprinting, try to lean forward to press the line as much as possible to shorten the time.

5. After running through the whole process, the heel can't touch the ground, and there is no time to hit the ground, and the whole process is the sole of the foot part of the force.

2. Arrange the frequency of running reasonably

Running should be consistent every day to have the effect of fat loss. In fact, if the body does not rest properly after a long period of exercise, it will easily cause secondary damage to the body. The effect of such a workout is not worth the cost.

If you're a beginner who is just starting out, try running about three times a week. Run for about 20 minutes at a time. Later in the day, after your body gets used to it, you can increase the running time and intensity on top of that.

But running about five times a week is enough.