How can I improve in 14 seconds in 100 meters?

Practice more physical fitness, as well as high leg raises.

The swing of the arm should also be correct, and the ligaments should also be pulled well, preferably every day. The main thing in the 100 meters is the start, and I am also a sports student.

But I'm 11.75 seconds, here's how I practice: If you see it's useful, learn it! Physical training.

Do more half squats, or full squats. Technical training: It is to be taught face-to-face.

I can't say that. One last note: don't smoke and drink less.

I wish you the results you want!!

Let's solve it from the following aspects: 1. Strength. Mainly the strength of the lower limbs, waist and abdomen and upper limbs, the solution is to solve the barbell and highlight the large strength; 2. Coordination and flexibility exercises.

Do more arm swing exercises and ligament stretching exercises; 3. Do more high-leg lifting exercises to strengthen cadence; 4. Do more 60-meter sprint runs and 110-meter or 120-meter full-speed runs to strengthen speed endurance training. Half a year into 12 seconds should be no problem.

5 laps each in the morning and 5 laps in the afternoon. Jog on the first lap as a warm-up. Second, third lap medium. Four or five laps at full speed.

If you have sandbags, tie them up and run the stairs 3 or 4 times a day.

That's how I practiced, and now it's more than 11 seconds. Hope it can be used as a reference for you.

With a professional rubber rope, like pulling a cart, a person behind you follows the jog, and you accelerate in front of you, and that's it.

Swing arm coordination to strengthen the legs.

Keep exercising and intensify your training. Swing arm coordination to strengthen the legs.

Why do all this bar promote weight training? I wondered. What calf tying increases speed? At least I haven't heard of it in my fifteen years of athletics training. However, there are team members who pull ox carts, the front ones run, and the back ones increase the resistance through a thick rubber band.

Keep practicing, I believe you will succeed!!

It's a little difficult - but not impossible.

Have a detailed plan every week.

The 100 meters are mainly associated with explosiveness and weight-bearing exercises.

Switchback run sprint.

Practice your leg skills! I believe you can run faster!

Leg weight-bearing exercises are necessary.

Exercise every day.

Let's go to weightlifting first. Enhance explosiveness.

Then go to a teacher and learn the tricks.

100-meter runAbout 14 seconds is considered normal.

The first 50 meters are mainly acceleration, so the first 50 meters of 100 meters take a little more time than the last 50 meters. The world's top athletes, such as Green, have a best time of 9.79 seconds in the 100 meters, and his best time in the 50 meters is 5.56 seconds, which means that he has a time of about 4.23 seconds in the last 50 meters. But for friends who can run 6.7 seconds in the 50 meters, the last 50 meters can be faster than the first 50 meters.

Boost your motivation:

Running outdoors and breathing in the fresh air can relieve the pressure of daily work and study, and relax your body and mind. Second, it can activate the brain and internal organs, so that the body becomes energetic. When you feel comfortable at all times, you will naturally be able to face all the best challenges calmly, and you will become more motivated!

If you don't have the conditions to run on a suitable track, at least the shoes must be soft and elastic. The soft tissues inside the knees.

It is a very fragile part, and long-term impact will wear it out, and it is difficult to grow well once it is worn out.

It is different from bones, which will grow back to their original form as long as you properly protect and recover after they are worn out, while the soft tissues will not grow back to their original appearance once the skin is worn out, but will grow indiscriminately, which is the so-called bone hyperplasia.

This depends on the situation

If you are a boy in primary school, this score is excellent, indicating that you have athletic talent.

If you are a primary school girl, this result is quite good, and at least you can get a ranking in the district and municipal competitions.

If you are a junior high school boy, this score is in the upper middle range, and after training, you can quickly improve your performance, and it is very likely that you will run into 12 seconds in the future.

If you are a junior high school girl, this result is also excellent, and after training, you can run under 13 seconds, reaching level 2.

If you are a high school boy, this score is average, and there is not much room for improvement. Participate in training, and usually, you may be able to run to 12"8 or even 12"5 bar. If you want to go further, you have to look at your physical condition and training status.

If it's a high school girl. This is also an excellent result. After training, run to 13"Within 5, it's not difficult.