How to increase the speed of the 200 meter run, how to accelerate the 200 meter run

I'll teach you a trick, I use it when I'm running, start fast, slow down in the middle to minimize physical strength, and when there are still 50 meters from the finish line, go all out and sprint. Give it a try!

The person before your answer, the answer does not meet your requirements, yours is a 200-meter sprint, he said is a middle-distance run, you have to see clearly, I have trained in the third year of junior high school when I practiced before, the swing arm of girls is a problem, the elbow joint should swing back and forth, the foot should be the forefoot rather than the toes, when running the corner, the body should be biased to the inside of the road is the left (the left leg small step is with the outside of the left foot, the right leg big step is with the inside of the right foot running), and the exam to buy spikes to wear, so as to increase the way of force.

Halfway through your run is because you don't have enough stamina, so you have to run 400 or 800 meters often. Hope it works for you,

Practice practice practice and practice again.

There are no shortcuts.

Practice endurance and pay attention to the rate of breathing.

Run on your toes. Don't hit the ground on your heels. The starting body leans faster.

Endurance needs to be trained. I'm 200m33 seconds. It's a slow girl.

Running in spikes will be faster.

Explosiveness is always necessary.

Pay attention to the skills of running in corners. Back key.

The specific actions of the curve run: after the start, the body leans slightly to the inside lane, the swing amplitude of the outer arm is slightly larger than that of the inner arm, and the ground grabbing force of the outer leg is slightly greater than that of the inner leg.

Reasonable physical arrangement for the 200-meter run: from the start to 50 meters for the acceleration stage, you should accelerate with all your strength, maintain the speed from 50 meters to 100 meters, and use inertia and centripetal force to accelerate with all your strength until you sprint.

The above are just some of the experience and skills of the 200-meter run, the most important thing is their own strength, acceleration ability, speed endurance, etc., leg strength is only one aspect, speed endurance is crucial.

1；；If you get tired after 50 meters, it means that your speed endurance is very poor.

2；；At the beginning of the race, it means that at the beginning of the race, you need to maintain a large forward rush to help you accelerate, and you just have the feeling that you want to fall forward. If you want to fall in a corner, it means that you are not moving correctly or uncoordinated.

3；；It is wrong to spread your arms like a bird, and it definitely affects the speed.

targeted improvement methods;

1；；In the warm-up before each workout, do not use long jogging, use it instead; After moving your joints, run three 400-meter high-speed runs. It can not only practice speed and endurance, but also warm up well, and does not take up too much training time. Also, at the end of the week, you should practice extreme speed endurance.

I practice on Saturday mornings, and I usually do a 150m sprint * 10-12 reps, or a 200m sprint * 8 times.

2；；By simply lifting your leg quickly and keeping it high at the start, you can prevent it from falling over while maintaining a large front lightness. When running corners, the outside foot is grounded with the inside of the foot, and the inside foot is grounded with the outside of the foot. The outer arm swings more and the inside swing is smaller.

The body naturally leans inward and forward.

3；；Practice swinging your arms on the spot with more correct movements, and then run to pay attention to it. When swinging the arms, the arms are parallel and attached to the side of the body, and the angle between the large and small arms is about 90 degrees. Fast and powerful back-to-back swing.

I practice once every two days, 4--6 groups each time, 50 per group, and 12-15 groups each time during the training period.

Other than that; The 200m requires a lot of physical fitness.

Strength, flexibility, coordination, speed, all have to be very good to have a good sprint level.

For example; American sprinter Tyson Gay can squat 135kg, and Morris Green can squat 190kg 3 times.

Sprinters can split forks.

I do basic strength training twice a week and special strength training twice.

base strength; 10 sets of weighted squats, gradually increasing from 50kg to 110kg, and the reps are reduced from 25 to one.

6 sets of straight-leg deadlifts, 50---70kg, 15---6 reps.

Bench press and bent row each 5 sets of 40-50kg, 15---8 reps.

30 times from both ends *5 sets.

During the training process, keep the fast force to do the movements.

special forces; Legs tied with sandbags to do; Stride jump, back pedal run, wheel run, each 150 meters * 4 groups.

Weight-bearing swing arm 50 times *4--6 sets.

In two special training sessions a week, I do 6 times of 200m and then do some lumbar and abdominal exercises.

In your case, your physical strength is not good?

200 meters can only be rushed at full speed, and when you reach the back of the race, you will run wide, that is, the swing arm amplitude should be large, so that you can drive the running back to swing your arms wider.

Grit your teeth and hold on!

The 200-meter run has a very complex technique, on the premise of improving your physical strength, briefly introduce some techniques to you, do not save your physical strength when starting the 200-meter run, that is, run at full speed, when running in the corner, the inner arm swing is slightly smaller, the outer arm swing is larger, and the body should be slightly inclined to the inside (this can relieve the feeling that you are going to fall). When you enter the straight, swing your arms widely, raise your legs as high as possible (so as to increase your stride) and run into the middle of the run, and when it comes to the sprint, you will go all out, hehe, I wish you success.

You have to swing your arms a lot. And the amplitude is larger. This speeds things up.

Also, the feeling of weightlessness is normal.

Just keep at it.

The 200 meters is very simple, and if you feel like you're going to have to run faster, or you'll not be able to hold on to it.