Questions about training for the 200 meter run 20

Because I practice athletics, the detailed plan that I'm going to give you is the same every week, depending on whether you've practiced it or not

Monday morning Prepare for the activity 2 to 3 kilometers and then run eight 100 meters in two sets. Then the relaxation ends.

In the afternoon, jog for 2 kilometers, do strength exercises, squat according to your own physical condition, 3 sets of lumbar and abdominal muscles, and end with relaxation.

Tuesday Morning Preparation activities as above, then 30 meters, 50 meters, 80 meters, 150 meters, interval run three sets of 70 percent speed, and the relaxation ends.

In the afternoon, the preparation activities are the same as above, 200 meters of variable speed run, 200 meters, 100 meters, 6 runs, and the end of relaxation.

Wednesday morning, the preparation activity is the same as above, 150 meters full run, 5 times, then 100 meters, start 6 times, and relax to the end.

In the afternoon, prepare for the activity as above, adjust it, take a break, play basketball, and end Thursday intensity.

Thursday morning Preparation activities as above 300 200 100 meters 80 percent speed two sets, relaxation ends.

In the afternoon, prepare for the activity as above 150 meters and five 85 percent speed. Then the relaxation ends.

Friday morning: Rest and do not practice.

In the afternoon, don't get too tired to do strength Sunday intensity classes.

Saturday morning Prepare for the activity 2 to 3 km 200 meters two at full strength to see how much you better run. Then the relaxation ends.

In the afternoon, the preparation activity is the same as above, 150 200 meters, two groups each, 90 percent strength. Relaxation ends.

Sunday morning basketball play ends.

In the afternoon, do strength squats 3 sets and 3 sets of lumbar and abdominal muscles to relax and finish.

During this time, you should pay attention to relaxation. Do this every week in the future, and just increase the amount a little more when you practice until winter. Don't be lazy about your grades, I've been playing for a long time, and I'll definitely be able to get my grades after a year.

Hehehehe, this is simple, persistence is victory.

You can try this method.

For the first time in every training session: 100 meters with all the strength.

2nd time: 150 meters full sprint.

3rd time: 200m sprint, 4th: 300m sprint.

Each training session is three sets, one set is four reps.

Then try running with weights to train your leg muscles, or try setting up an irregular start command to run immediately after you start to improve your reflexes.

If you usually train, you mainly practice sprinting 300, practice cornering, and since you have endurance, you should be able to raise a few seconds to 5 seconds, and then you have to practice to the death like a high-level sports student.

Do round-trip running, skipping rope, running steps, and tiptoe up the ladder every day!

What are the good practices for targeted training for 200-meter runners? Let's take a look at this problem**, I hope these contents can help friends in need.

There are several important factors that improve sprint performance, and there are many factors that affect sprint performance, such as cadence, stride length, speed, speed, explosiveness, muscles, flexibility of bones and joints, coordination, athletes' mental state and technical level. Three factors are most important for the improvement of sprint performance.

In the future, whether athletes can master the essentials of reasonable and correct technical movements is the basic condition for obtaining high-level sports. Since sprinting is a cyclical movement, the entire process is repeated with dozens of steps. Small mistakes that keep going can turn into big problems.

If each step can be increased by 5 centimeters, then 50 steps can give you a lead in meters.

Therefore, we must strive to raise the level of science and technology. In the running method, the standardization and rationality of the technical movements are mainly reflected in the structure of the running method, which is more in line with the principles of sports biomechanics, so that the running method has better economy and efficiency. The specific manifestations of the running technical pattern are:

Balanced running posture, small fluctuation of the center of gravity; The upper and lower limbs are coordinated, the upper limbs are active and powerful, the lower limbs are combined with the pedals, and the pedals are swinged; Run in a straight line and have a good sense of rhythm throughout the whole process. All in all, athletes who master the right technical essentials will be successful in training.

Strength is the foundation. In fact, any competitive sport is inseparable from the training of basic strength. In strength training, it is necessary to organically combine a strength training (explosive power) and a strength training (special strength).

In the past, in strength training, we often used more methods, that is, heavy and light absolute strength training. This method is more suitable for developing explosiveness. In sprinting, more attention should be paid to the cultivation of special strength ability.

Due to general strength training, the weight does not exceed 10 reps. From the point of view of business characteristics (sprinting is a periodic sport), if you run 100 meters, you need at least 45 48 steps (men) and more than 200 meters. Therefore, in the process of sprinting training, we need more continuous effect of muscle strength, that is, special strength ability.

Specifically, training methods and means can be adopted: rubber leg swing, weight-bearing leg lift, 100-meter stride jump, etc.

Rate is at the core. Regarding sprinting, the previous position was generally that speed training was the core. But I feel like we have to hold on to the key to speed from the start. When we say speed, we mean the ability to maintain speed, which is different from what we often call speed endurance.

A good way to train is to adjust your starting style, adjust your running strategy, adjust your breathing rate, adjust your arm swing style, and adjust your stride distance.

To improve the agility of athletes, to make their bodies very flexible, but also to give them a correct sense to strengthen their muscles. You can do sit-ups.

You can practice your running posture or stride length, pay attention to the requirements of your movements, maintain your speed, pay attention to the final sprint, and improve your running speed in a short time.

Exercising explosive power allows athletes to sprint, but also clothing running, can tie sandbags, can tie tires.

1.Starting rhythm practice (explosive): Rhythm, click, click, continuous fast (can increase the second - second) You can start well.

2.Reaction speed exercises: different starting sounds (coughing, high-five, whistling, etc.).

3.Solve the Late Sprint: Do your best to cross the finish line. (can be increased by seconds).

4.The technique of running on the way (big stride and high frequency) and corner running should also be emphasized, and if the practice time is good, 200 meters in two weeks can improve the second by about 200 seconds.

Note: The above methods are temporary performance improvements, and it is best to train them systematically for a long time. In fact, the key point I am talking about is the cornering technique, pay attention to five words; Tilt high and swing edge, tilt is the point of inclination of the body in the curve, high is the center of gravity is high, and large is the swing amplitude.

The pendulum is to pay attention to the different swings of the left and right arms, and to run along the tangent.

Of course, the 200-meter run also requires a certain amount of speed and endurance, don't run the 200-meter like the middle and long-distance running, then your performance will never be better, the 200-meter is a sprint, it is an anaerobic metabolic exercise. If there are still 10 days to go, then it is recommended: one is to squat with weights, the second is to practice frog jumps, the third is to stretch the leg ligaments more, the fourth is to practice one-legged jumps on the left and right legs, and the fifth is to practice high leg raises.

Improve your own quality.

1.First of all, the task of squatting and starting is to obtain forward momentum, so that the body can quickly get out of the stationary state, and create favorable conditions for acceleration after the start.

2.The second is the acceleration run after the start, and the running after the acceleration start is a running section between the back leg kicking off the starting block and the middle run. Its task is to make full use of the forward momentum and achieve high speeds as quickly as possible over short distances.

When the hind leg is pushed off the starting block and the forward swing is over, it presses down aggressively and lands on the ground. The first step should be as close to the projection point of the body's center of gravity as possible, and quickly turn into a back pedal after landing on the ground. After the front leg is kicked off the starting block, it also quickly bends its knees and swings forward.

In the first few steps after the start, the feet move along two straight lines that are not wide apart, and as the running speed increases, the landing points of the feet gradually close to the sides of the assumed straight line. The distance of the acceleration run is generally about 25-30 meters.

3.The important thing is that the middle run and the middle run are the longest and fastest sprints in the whole course. Its task is to continue to play and maintain a high speed of running.

The knee joint of the swing leg swings forward and upward quickly and forcefully, and the supporting leg stretches the hip quickly and forcefully with the cooperation of the swinging leg actively swinging forward, and the knee and ankle joints are kicked off the ground to form a coordinated action between the support leg and the swinging leg.

4.Then when running in a corner, when running from a straight to a corner, the body should consciously lean inward to increase the pushing force and swing amplitude of the right leg, and the right arm should also increase the swing force and amplitude accordingly, which is conducive to quickly running from the straight into the corner. When running in a corner, the body should be leaned towards the center of the circle.

When pushing back, use the inside of the forefoot with the right leg and the outside of the forefoot with the left leg. The direction of the kick and swing of the curve should be consistent with the tilt of the body towards the center of the circle.

5.The most important finish run, the finish run, is the last leg of the race. The task is to try to keep the high speed of the middle run and run past the finish line.

The technique of the finish line requires that 15-20 meters from the finish line, try to maintain the angle of the upper body leaning forward, and increase the speed and strength of the swing of the arms. When you get one step to the finish line, lean forward sharply and hit the finish line with your chest or shoulders, and run past the finish line, then gradually slow down.

When training for 200, try to run 400 meters and 100 meters as much as possible. 400 meters can practice long-lasting endurance, and if the training is good, you can practice the explosive power in the future; The 100 meters can be explosive, because the 200 meters are sprints, so you should sprint after the start and spare no effort.

Personally, I think that if the results really reach a certain level, you can get some strength.

The 200m is largely determined by your technique, speed and endurance level, and your body's explosiveness. Therefore, the training should also be carried out from these aspects. Technically, you need to do the following to run the 200 meters:

1. When starting, you should face the tangent point of the left runway, that is, you must run a straight line for a certain distance first.

2.You can't use all your strength in the first 100 meters, you can only use about 90% of your physical strength.

3.When entering a corner on a straight, use inertia and not exert too much force.

4.Pay attention to the key points of running in corners, such as leaning inward, swinging arms on the outside larger than on the inside, and turning the forefeet slightly inward. The purpose is to overcome centrifugal force. At the same time, the stride length is slightly larger and the frequency is slightly slower in the corner.

5. After entering the straight, keep leaning forward and sprint with all your might.

6. When running in a corner, you should stick to the left runway, which can be reduced by two or three meters, and the running width of the curve is slightly larger and the frequency is slightly lower, which can save physical strength.

7.Relax your body for the whole run, and land on the forefeet of your feet.

8. During the whole running process, you should also pay attention to the fast swing of the arm, and at the same time coordinate with the legs, and relax the shoulder joint.

In addition, you should usually strengthen the special exercises of running, such as running with small steps, running with high legs, running with back kicks, running with back kicks, running on wheels, etc. The purpose is to improve the running technique (especially the landing, cushioning, support, etc.) technique, so as to save physical strength. Also strengthen speed, endurance exercises, and strength exercises.

For example, running 250 meters, 300 meters, etc., is similar to 200 meters, and the purpose is to improve the level of speed endurance. At the same time, it is also necessary to practice more exercises such as straddle jumps, frog jumps, one-foot jumps, weight-bearing half-squats, weight-bearing squats, and negative restart kicks, with the aim of improving speed and explosiveness. The strength of the legs, lower back, abdomen, ankle joints and other parts should be exercised.

Every afternoon, 8 x 200 meters. Intervals within 10 minutes. When running, you should run at full speed, you can only accelerate but not slow down, and it is the same as running 100 meters. Persevering to the end is victory!