It s time for the school sports day. I m pretty fast in 100 meters, 12 5, but I still want to improv

Is there a starting block, is it a plastic runway, if not, it is recommended that you choose to stand up to prevent slipping under your feet and delaying time, if you start in a kneeling position, generally the left foot is in front, the right foot is behind, the right foot is in the back, the right leg knees, the left heel is placed at the distance of the right leg knee, the left foot kicks sharply when starting, do not stand upright, just push the body forward, keep leaning forward in the first 20 meters, stand upright in the back, pay attention to a fight, forget everything, only do two things, one is to keep the body balanced, and the second is to keep speeding up and challenge your own limits Desperately speed up and bend over when crossing the line The ** of the track and field competition has seen it The standard of the final timing is to cross the line with the torso That is to say, let the shoulders cross the line at the first time Don't pay too much attention to the size and frequency of your strides when sprinting But it can't be too small Just be the most comfortable for yourself The most important thing is the strength when you kick the ground Ask me again if I don't talk in detail I'm finishing the task I hope to give me one There is also a swing arm that can't be too far back You can take a look at Laoyi** Don't look at Bolt's** Bolt's posture is very domineering People who don't have that capital are domineering and don't come Bolt is a god.

If you want to improve a lot of kung fu in ten days, there is only one way to take medicine. Although I am very reluctant to tell you that. And then don't get hurt.

Halfway through, the wheels are running, the thighs are actively raised, and the calves are actively pressed down. Mainly train leg strength and leg explosiveness, swing arms and relax the upper body, and don't eat chocolate.

Wear the right shoes, prepare for the event in advance, eat a bar of chocolate 30 minutes before the race (it's not good to eat too much), and swing your arms faster when you run!

Be quick to start with!! Keep 2 or 3 in the middle, save your stamina, and sprint at the end of the day, and it's ok!

When running, breathe at a constant pace, with your knees straight forward, and it is best to take a bigger step but not affect your speed!!

Swing your arm fast. Especially when rushing at the end, because the hands and feet are connected. Lean forward as you cross the line.

The 100m belongs to the sprint category, and the first thing to pay attention to at the start is to concentrate after getting on the track, take a deep breath when you hear "ready", and start quickly when you hear the gunshot.

100 meters is all about acceleration.

Acceleration at the start is crucial.

The start is about 0-30m, and you should not enlarge your steps when starting.

Take small steps and lean forward vigorously.

The cadence is the fastest.

In this way, there will be a very good start, and the next is about 30-70m in the middle of the run, and this section needs to accelerate with all your strength, and the center of gravity of the body will be raised.

The thighs do not fall naturally.

Instead, you have to press down hard to drive the calf.

Lean forward slightly.

Finally, the sprint run is the last 30m

Actually, at the kind of speed you run at the way.

Keep it up. Remember to give it your all.

Don't think it's only 100m

You're going to run it like 110m.

The possibility of the month raising the second is not very great, but the increase in seconds should be no problem. The 1150-meter sprint persists. 2. From the beginning the reaction rate has increased - seconds, running practice every day to listen to the gun, the school does not have a professional equipment does not matter, if you press the gun sneak attack.

3. Strengthening the accumulation of practice after the start of practice provides an important way to protect oneself from running. 4. Strengthen the way of exercise to run, and sprint and sprint action. The sprint action is very important.

In the same order, the first place in the first place is sprinted. 5. Strengthen strength exercises, especially around muscle groups, thighs, waist and abdominal muscles, back muscles, arms, shoulders, 1 - 2 times a week for strength training intensity. These exercises 3,4 points must be maintained.

6. Run 200 meters, and then you don't need to practice 300 meters, practice 250 meters. Full speed throughout the 250 meters. The time training shall not be less than 6 groups.

No more than two minutes of rest between groups. 7. Bend training skills 200 meters to start the corner. 8. A month before the race is to strengthen the body's energy reserves (alkali reserves), mainly food.

9. Sleep quality assurance every day. 10. A glass of sugar water every night to protect you from pain the next day. 11. Don't have a relationship with heterosexuals, it will affect the outcome.

12. Don't smoke or drink.

1. Special technical trainingSprint technical training can be divided into several categories according to several forms of sprinting technology, such as starting technique, acceleration running technique after starting, running technique on the way and running technique on the corner. Among them, the running technique is the focus of the training. 1. Starting technique.

This includes the installation of the starting block, the control of the starting rhythm, and the training of auditory-motor reflexes. You should choose a front and rear foot position that suits your personal characteristics, so that you can maximize the strength of your legs and whole body at the moment of starting, and jump out. The practice of imitating the starting rhythm is to practice the correct technique of forming a natural, relaxed, and ready to go.

Listening-Movement "Reaction Ability Training: Do various forms of listening to signals to start quickly, perform standing and semi-squat starting exercises, and finally transition to squatting start. 2. General requirements for acceleration after starting. The body gradually lifts, the stride length and cadence gradually increase and accelerate, and the trajectory lines of the two feet gradually merge into a straight line.

The key to technology is to master the above three "gradually". It is usually practiced repeatedly by starting with a standing start, an acceleration run, or a helpful rubber belt start, etc., to experience the running technique when the body is leaning forward. 3. Running technique is the focus of sprinting technique training.

The main content of the technical training of running on the road is to use a variety of methods and means around how to form and improve the maximum stride length and the highest cadence. Such as 1The training of swing arm technique includes freehand, weight, fast and other forms of swing arm exercises.

2.Improving the technique of high leg raises, increasing the length of the stride series of training, including freehand and weight-bearing high leg lifts, walking, running, etc., pulling the rubber belt forward to swing the legs. 3.

Training to improve the ability to lie on the ground and push back includes back pedaling, stride jumping, wheel running, etc. 4.A series of exercises to improve leg flexibility and pedal swing coordination include lunge jumps, downhill runs, support leg swings, etc.

Buy a pair of Nike's Pro leggings and spikes. Sandbag leggings to train calf explosiveness.

Practice a lot, don't think about it and you'll succeed.

Practice every day and you will definitely improve your performance.

There won't be much progress in the short term, as long as you exercise every day, I believe you can reach your full potential. Good luck.

Hehe, you're really the key, practice the start, feel the field. The rest of the time is more strength practice. There's nothing 10 days is not enough for nothing just count on your talent.

Run the stairs and run 100 floors a day.

Human life is limited, but the potential is unlimited, ten days to grasp the good will be able to achieve good results!

Practice frog jumping (short steps) more often to strengthen your legs, which can increase your speed.

The spirit of asking friends is quite valuable, and it can be persisted in every day.

Judging by your description, you shouldn't have a big problem with your stamina, but if you're going to compete, I feel like it's a little bit worse. After all, the competition is quite tense, but your usual training environment can't simulate the arena environment, so the difference in the environment is the first thing you have to overcome. My advice is to add some compromises, such as middle distance running, 400m or 800m, and give yourself time limits to achieve a balance of speed, endurance and tension.

Generally, the limit of 400m should not exceed minutes, and 800m should not exceed the minutes. Do not exercise more than 4 times at 400m and 3 times at 800m. Excessive practice can damage your muscles.

The second point, you also said in the description, you are desperately accelerating the person behind you or surpassing you, I think it may be that your absolute speed is not very enough, thigh strength is insufficient, my suggestion is to add some exercises for thigh strength, such as continuous jumping on one leg, short sprints after heavy leggings, squats with barbells on your shoulders, etc. Single-leg jumps are generally 30m40m in a group, no more than 4 groups each time, and weight-bearing sprints are generally 30-40m in a group, no more than 5 groups each time.

The third point is about the exercise of the arms. When I was running long distances, I felt numb in my arms until I ran to the back, and I couldn't swing up, and it hurt to force them up, especially when I had to sprint. Therefore, it is recommended that you also do some exercises, such as holding dumbbells for arm swing, push-ups, etc.

During the competition, the spectator sees that the athlete running in front of him is running fast, and the wide argument shows that in the same time, the greater the distance of the athlete, the faster the athlete runs, and the spectator is based on the same time, the comparison of the distance size to draw a conclusion, so it is correct;

In physics, the speed of motion is generally compared according to the distance traveled per unit of time (average speed), which is equivalent to the distance between the same time wheels, so it is correct;

The referee at the end of the line uses the method of "the same distance is better than the time" to compare the speed of the movement, the shorter the time, the faster the movement, so it is correct;

In physics, the ratio of the distance passed by the object to the time taken is used, that is, the distance passed in the unit time is used, and the distance is compared to the same time, which is different from the method of refereeing, so it is wrong

So choose A