How to increase your speed by 50 meters

Actually, long-distance running is pretty good. Although you can say that you can get 50 meters, long-distance running can mobilize almost all the muscles in your body and improve coordination. If you can run more than 2,3 kilometers a day, it doesn't matter how slow you run, but don't stop, then your physical fitness will definitely go up more than one level in 2 months.

First, strap on a sandbag and run 2,000 meters a day!

The second jump rope is 1000 times.

Third, the fastest jogging alternates every 100 meters!

The most effective one, I went to school and ran like that! Later, it ran very fast!

Weight-bearing, squats are very important, and there is more practice sprints, every training session must be practiced until sore, it is best to have a scheduled exercise, otherwise it will be very troublesome if you get injured. When I was in junior high school, I also went to practice sprints, and the results were good.

The easiest thing is to find someone who can run faster than you and run with you, and you have to chase him and her with all your might.

I used to practice every night before I took the exams! Practice sprints! If you stick to it like this, you will definitely be able to do it after 2 months! You might as well give it a try

The main thing is to test your explosiveness, explosiveness is not so easy to practice, and it is more difficult to improve the speed.

50 meters is so short, you want explosiveness.

Day and night, I do weight-bearing squats, frog jumps, ......

Sprint Training Week Training Plan:

Monday: Speed and Specialty Exercises.

1. Preparation activities: jogging 1000 meters 1500 meters, various stretching activities, coordination exercises, special exercises for running, rushing or elastic running.

2. Speed exercises: 30 meters, 60 meters, 80 meters, 100 meters, 150 meters. (The 100-meter run section runs 6 10 in the middle and late stages, mainly to improve the special ability.) 400m special run 150-200m 6-10).

3. Rapid strength and medium strength exercises.

4. Lumbar and abdominal muscle exercises: 60-80 times of hanging leg raises or sit-ups.

5. Relaxation activities.

Tuesday : Small strength, general endurance exercises.

1. Preparation activities: jogging 1500 meters and 2000 meters, various elongation activities, coordination exercises, special exercises for running, and elastic running at the rushing level.

2 Upper limb strength jump (using a barbell or kettlebell jump as a multi-level jump).

3 Resistance exercises (using rubber strips).

4. General endurance exercises: 3000-5000 meters of jogging.

5. Relaxation activities.

Wednesday : Speed endurance exercises.

1. Preparatory activities: trail running or ball games, various stretching activities, coordination exercises.

2 Sandbag leg swings.

3 100 meters, 200 meters special: 200 meters, 300 meters interval run or a combination of different running distances 4 8 groups of combined running schemes: (300 meters + 200 meters + 150 meters) 2-3 groups 400 meters special:

600m, 400m, 300m interval run or a combination of different running distances 4 8 sets. Combination running plan: (600m + 400m + 200m) 2-3 groups.

4. Upper limb strength exercises: bench press or snatch, etc.

5. Relaxation activities.

Thursday: Multiple fitness exercises.

1. Preparation activities: jogging 1500 meters and 2000 meters, special practice for running, and elastic running at the rushing level.

2 Acceleration Run: 30m 6--8 groups.

3. Throw the shot put or snatch or high flip, etc.

4 Jump bar rack or jump box.

5. Resistance exercises or straddle jumps or straddle runs.

6 ball games.

Friday: Strength exercises.

1. Preparation activities: jogging 800 meters, strength preparation activities.

2. Upper limb strength: bench press or snatch or high flip.

3. Lower limb strength: full squat, half squat.

4. Action strength exercises: 60-meter back pedal or fast running timing, 100-meter straddle running, etc. Speed timing: Timing first, then power.

5. Relax and run

Saturday: Technique and quality exercises.

1 Prepare for the activity jogging 1000 meters gymnastics.

2 Specialized technical exercises.

3 Accelerate to 80 meters.

4 runs (tempo and stride).

5 60m weight run 4

6 Shoulder strap strength, torso strength, waist and abdominal exercises.

7 Relaxation activities.

Closed on Sundays.

Suggestions: 1. You can choose the exercise content according to the situation.

2. Develop the ability of medium-intensity week, complete the target intensity during high-intensity week, and maintain training during low-intensity week.

Ligament stretching training, iron sand legging weight training, step frog jumping training, rubber band legging kicking training, persistence for a month will be very effective.