How do you run 200 meters? How to train? Any tips? Okay, get out and add 30 points!

Technical: The central axis of the 200-meter starting gear should be tangent to the inside line of the lane. This results in the longest straight-line acceleration distance. Acceleration in a straight line is much easier than in a bent line, and the length of his distance is important for the quality of acceleration.

The 200 meters is a combination of curves and straights. This requires you to have good cornering skills.

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 tilts inward.

It's the same as running on the 100-meter straight. It just takes more speed stamina and maintains high speed for longer.

During the sprint, the arms swing back and forth vigorously, the front leg is raised to a horizontal position, and then quickly pressed down, the forefoot touches the ground and pulls back, and when the foot lands to the projection point of the body's center of gravity, it turns into a back kick. Fold the calf after the back pedal is completed, the tighter the better, [the tighter the fold, the smaller the radius of the leg swing, the shorter the time to complete a leg swing, and the faster the running frequency], and then the thigh, the next step. In the mid-course running phase, the stride is wide, the movements are stretched and relaxed, and the frequency is fast.

Speed training: Speed training usually uses a distance of 60 meters to 80 meters [using a distance that can be completed in 10 seconds], sprinting at maximum speed. Generally, there are four sets at a time, with a 10-minute break between sets.

4 reps per set. It can develop fast muscle fibers well and contribute to the improvement of absolute speed. The frequency can also be developed with the highest frequency downhill or downwind runs.

The 100-meter sprint can be used as a 200-meter speed training.

Responsiveness: Listening to the signal running within 30 meters can enhance the reaction ability and practice the acceleration ability of the start.

Strength Training: Strength is the foundation of all sports. The areas that need to be focused on training are: shoulder, back, abdomen, hip, and ankle. Strength training is divided into basic strength and special strength.

Specific methods: basic strength: 1 fast jerk weight, weight-bearing rowing, 2 weight-bearing prone back up, supine two-end rise, seated weight-bearing turn, 3. weight-bearing lunge exchange jump, weight-bearing squat, weight-bearing calf raise, one-legged jump.

Special strength: 1 weight swing arm 40 times, 2 wheels run 60 meters, stride jump 60 meters, 3 wheels run 200 meters, step jump 200 meters.

Speed Endurance and Relaxation Technique Training: 300m Medium to Upper Speed Relaxation Stride Run*8 sets.

Special running training: 200 meters*6

If you don't have professional equipment, you can use bricks, drink bottles with water, school bags with books, and other methods to create load-bearing conditions. Although the effect will be reduced, it is better than nothing.

Example of a training plan:

Monday. Speed training, special strength, 3 sets each.

Tuesday. Basic strength: 3 groups each. 60m acceleration run*6

Wednesday. Special running training.

Thursday. Speed training, special strength, 3 sets each.

Friday. Base strength 3, 3 groups each. 60m acceleration run*6

Saturday. Speed, endurance and relaxation technique training. Special forces: 3 groups each.

As for overcoming nervousness, you only need to do more simulated race training [can be placed during special running training]. Take some deep breaths in the arena, focus on the technical moves, and don't think about it.

It is best to be able to breathe, that is, run down without ventilation halfway, because this can reduce the impact of breathing and improve performance, if you are nervous, it varies from person to person, so it is good to participate in more group activities and experience more.

When running, take a smaller step, run on tiptoe with the forefoot when running, and kick up, the frequency should be fast! If you have 10% strength, use 6% at the beginning, and use all your strength when you sprint at the end! Come on.

Raise your legs high, jump small, shake your head, go down, prepare your throat to swallow saliva, and at the same time prepare your right foot to kick back, lean forward, no matter how nervous you are, don't put your whole body strength on your arms, otherwise you can't get up, saliva down and then inhale and start, ensure that the whistle is pressed, try to grab the front in the first 50 meters of the curve, or follow better than you, how to follow is to catch up while maintaining your own rhythm, 100 times pay attention to the left power, the right hand swings the arm to accelerate, reduce the step length, don't breathe and vomit, Spit out and then suck it back, if it doesn't work, follow your own, 100 when the acceleration step length is expanded, keep it to 160 ventilation, and finally fight, 10 meters of the line can not step and decelerate, the head is pressed down to reduce the center of gravity and then stand up.

The 200m ratio is a sprint, and it is faster when ventilating.

Temporary Recommendations for Sprinting:

1. Starting rhythm practice (explosive): rhythm, click, and click are continuous and fast (can be increased by seconds).

2. Reaction speed exercises: different starting sounds (coughing, high-five, whistle and other exercises).

3. Do more running between marches: 30-40-50-60-80-110 meters. (Increases absolute speed).

4. Running on the way (large stride and high frequency).

5. Solve the sprint run: do your best to cross the finish line. (can be increased by seconds).

6. What kind of auxiliary training should I do in my daily life? Do more specialized exercises for running, practice your skills well, and it will be easier to do in the future.

Meter running method: start and accelerate along the tangent direction of the curve, do not run with 90-95% of the strength of the curve run, the whole body is leaned inward, the left hand is small when swinging the arm, and the right hand swing is large. When exiting a corner, you should accelerate with all your might, run with a high center and a large stride.