Tomorrow I will run 200 meters with my teacher. I m 200 meters in 29 seconds. Ask for expert guida

Run with all your might, and playing with all your strength is the greatest respect for your opponent.

Pass the spikes, the steps are slightly smaller, and the frequency is square.

Adjust your breathing, don't breathe too fast at first, slow down your breathing rate.

It is necessary to allocate physical strength reasonably, but the 200 meters is a sprint, and the distribution of physical strength is not too complicated.

The first stage: the best thing is to keep running at a constant speed as much as possible, so when you find that the speed of the rear is slowed down greatly, you need to properly reserve your physical strength before that;

Stage 2: When you can reach the end of the run at a basic constant speed, record the time, remember the feeling of running, and then gradually increase the speed, and then you can gradually improve your ability;

Stage 3: After a period of exercise, your ability has improved to a certain extent, and finally you need to practice sprinting, you can practice 50m sprint ability alone, and then merge into 200m, start the last 30m sprint, and slowly gradually move to 50m sprint.

Probably this can be improved, you can look at track and field competitions, the running posture of professional athletes or something, you need to study carefully, I can't help you here.

The 200m belongs to the sprint category, and the first thing to pay attention to at the start is to concentrate after the race, take a deep breath when you hear "ready", and start quickly when you hear the gunshot. Secondly, anyone who has watched the 200-meter race knows that the 200-meter start is at the entrance corner of the track. The placement of the starting gear is crucial at this time.

Place the extension of the starting gear tangentially to the inside arc of the course you are on. This is good for shortening distances and accelerating after starting.

You should start running from the middle to the sprint at about 70 meters from the finish line, and there is no so-called "slow" during the 200-meter run. Go all out to finish the race. And try to minimize the number of breaths, especially during the sprint.

200 meters is a test of explosiveness!

1.Every afternoon you can find 20 minutes to run.

2.Tiptoe! Work on your calf muscles. [This is done to get your calf muscles used to the game.]"Hit your toes on your toes"]

3.At a distance of about 10 meters. Practice running and stopping! [Try to make yourself instantly increase your speed to your limit, try to reduce your speed to zero as fast as possible] exercise your explosive power!

4.With the start of your workout, you can practice anytime, anywhere! Don't be confined to your premises, I used to be tired from studying at night. Practice running and stopping at home. It's very effective. But be on the safe side!

For the 200-meter sprint, it is recommended that you wear short spikes (around 6 mm), as running in spikes on a plastic track can increase excitement and thus athletic performance.

25 seconds in 200 meters is not too fast? I'm only 28 seconds.

It's not the same with a daily workout.

How can I increase my speed in a 200-meter run?

My suggestions: 1. Starting rhythm practice (explosive): rhythm click, click, click continuous fast (can improve the second - second) 2, reaction speed practice:

Different starting sounds (coughing, high-five, whistling, etc.) 3. Solve the sprint run: do your best to cross the finish line.

It can be improved in seconds) 4. The technique of running on the way (large 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 meters. Note: The above methods are temporary performance improvements, and it is best to train them systematically for a long time.

Second, the last 30 meters are out of strength? This is a matter of physical distribution, don't use all your strength when running in corners, run at 90-95% and pay attention to cornering technique. On the straight, you should have a high center of gravity, a large stride and a high frequency, and use 100% force.

In the last 30 meters, you should do your best to cross the finish line, pay attention not to be too anxious, it is easy to cause the body to lean forward too much, or even fall, remember that the finish line is: the meter behind the finish line, not the finish line.

Wear spikes, you can hurry.

I used to really like the Running Games: first in the 400m and second in the 200m. In the 800 meters, he won the first and second places. I would like to share my experience with you:

Running 400 meters of physical strength in different gears: Don't run too fast in the first 300 meters, keep up with your opponent, and adjust your call. Accelerate after 100 meters, but adjust the rhythm of calling and running, increase the pace but not too fast, be reserved, and adjust according to your own ability.

Running 200 meters physical allocation: Don't sit down for 1 minute break, be sure to walk, adjust your breathing, and exhale and inhale for a long time. In the first 150 meters of the start of the running phase, you need to accelerate evenly, you can take the lead, or you can choose to follow the opponent, depending on the physical condition.

In the last 50 meters, he sprinted with all his strength and breathed faster, and finally insisted on rushing to the finish line. You can try. Good luck!

Physical strength is an indicator that cannot be quantified, and the test of physical strength can only give a vague range, after reading what you said, or I hope you will first add your age, weight and usual exercise, I think I can roughly judge your physical fitness level.

Generally speaking, 200 meters, you will be panting at 100 meters, and you should not sprint with all your strength, then you can stride and run, that is, use your foot strength to make the distance of each step relatively large, so that the rhythm will be slower, and you will not be so panting in a short time. You don't need to spend too much effort to start the start, just start with a little afterburner, accelerate with all your strength to the back 50 meters, and if you can't hold on to the back, hold your breath and grit your teeth and run over, just a few seconds.

Half an hour to an hour before the test, you can warm up first, go for a jog of 400 meters, and after running, you can run another 400 meters if your body does not feel warm, and the effect is obvious. You can also go for a jog in the middle of the night today, not too much, otherwise your feet will be sore tomorrow and it will be affected, according to your situation, one lap is enough, or you can simulate the approximate speed to achieve a passing grade.

Jogging is good for your body, so ask your PE teacher about the breathing rhythm of jogging and some other details. I think you should be a girl (guess wrong, don't spray), in fact, girls should exercise more from an early age, jogging 1000 miles a day, and it won't be long before you know how good this is when you grow up.

Isn't your stamina very bad, if it is, you can run at a medium speed in front of you, retain your stamina, and finally explode.

Head down a little and swing your arms quickly.

Keep your steps small, your hands swing in a coordinated manner, and your breathing should be slow

Lean forward and take a light step

Protect your stamina before running every day, and then do wrist and foot ring exercises to make sure you don't break your feet when running. Plan:

Starting position - squatting position.

Running position - the first 20 meters of the body leans forward and gradually turns upright.

The sprint event is an extreme intensity event. Theories of physiology and biochemistry suggest that extreme intensity work is energy supplied by anaerobic metabolism. The sprinting technique requires the person's torso to lean forward slightly, but not to bend over with the head down.

Both arms should be bent at the side of the body and swing back and forth. It can be seen that sprinting has particularly high technical requirements, and it is an intense sport that requires whole body coordination, fast reaction, high flexibility and high intensity. In my usual training, I mainly start from the following aspects.

1. Develop explosive exercises.

Explosive power is determined by two organic components, speed and power. Therefore, the following exercise methods can be adopted: 1. Deep jump, vertical jump; 3. Weight-bearing vertical jumping; 4. Squat and jump with weights; 5. Weight-bearing squats; 6. Weight-bearing lunge exchange jump.

2. Flexibility exercises.

Flexibility refers to the range of movement of a person's joints and the ability of muscles and ligaments to stretch. It is of great significance in sprinting, especially for increasing the stride length of athletes, therefore, I usually use the following methods in training: 1. Forward bending exercises; 2. pulling the leg of the rod; 3. longitudinal and crosswise forks; 4. Rapid flexion and extension of the rib body before and after; 5. Kicking (front, side and outer swing and inner combination), sitting cross-legged on the knee, etc.; 6. Quick squatting exercises.

3. Training of action speed.

This part is the key to sprint training, and I usually use the auxiliary practice, repetition, race and game method. Among them, the competition method is a method often used for speed training, due to the short time of speed practice, the regular use of the competition method can make the athlete emotionally high and show maximum speed. In the same way as the game method, it can stimulate the athlete's high emotions, and at the same time, it can also prevent the form of "speed disorder" caused by frequent scheduling of exercises to express maximum speed due to various changes in movement during the game.

Monday, Thursday, 1, deep jump; 15 sets * 10 times.

Week. 2. Weight-bearing lunge exchange jumps 10 sets * 30 times.

On Wednesday, 30m sprint, 60m sprint, 80m sprint, 10 sets, the key is to improve cadence, downhill running to improve performance effect.

On Friday, 10 sets of kicks*30 reps, 10 sets of weighted jumps*15 reps.

On Saturday, 15 sets of weighted squats * 10 reps; 30-meter sprint-60-meter sprint-100m sprint, 6 groups.

Sunday Positive rest: such as playing ball, etc.

Preparation and relaxation activities are indispensable for every training session.

Hello friends! I'm a sports maniac, 20 years of teaching and training, I'm happy to serve you, your question: I run 200 meters to run the fullest, the fastest is 41 seconds?

Specifics: height about 162, weight about 53, 13 years old, the second year of junior high school, running is particularly full, 100 meters seems to be 12 or 13 seconds, 200 meters have never broken through 40s, the master gave me a customized plan, okay I crazy extra points, I have 2000+ points. Mine:

After reading your introduction, 100 meters seems to be 12 or 13 seconds, 200 meters but 41 seconds, which is absolutely impossible, 200 meters can be calculated with a formula (13 seconds x 2) + seconds = 28 seconds, a maximum of 31-32 seconds. It can't be 41 seconds. My sprint ad hoc advice:

1. Starting rhythm practice (explosive): rhythm, click, and click are continuous and fast (can improve the second-to-second).

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

3. Do more running between marches: 30-40-50-60 meters. (Increases Absolute Speed).

4. Running on the way (big stride and high frequency) 5. Solving the rear sprint run: do your best to cross the finish line. 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 tangential 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. 8. Don't use all your strength when running in corners, run with 90-95% strength and pay attention to curve running techniques. On the straight, you should have a high center of gravity, a large stride and a high frequency, and use 100% force.

9. Grab out at the start. Before getting on the runway, pay attention to the rhythm of the start, be sure to master the rhythm, and then run with a gun.

1. The above methods are temporary to improve performance, and it is best to train systematically for a long time. 2. Find a good coach 3. Make a systematic plan Wish: Health! Pleasant!

Sprinting requires explosive power, which requires a lot of leg strength, so there are several ways to increase the speed of sprinting.

1. Leg strength: Exercise method, tying sandbags also has an effect, and tying sandbags every time you exercise has a responsible effect. But just tied sandbags.

It's not enough. Now I recommend some ways to build leg strength for you.

1.Weighted squats (you can carry a barbell if you can, or let a friend ride on your shoulder at the beginning of the school ladder squat, but you have to ask your friend to help you.)

Honestly, avoid safety accidents)

2.Resistance running, if possible, tie a car of tires with rubber bands, put some heavy objects in the tires, and tie them to the waist to run. Or the other end is pulled by a person, and you run forward with all your might, and he runs slower, so that you feel resistance.

3.In-situ resistance high leg lift, the same rubber band, a section fixed on an object, the other end on the waist, forward, feel the big resistance (to prevent the rubber band from breaking) in situ with their fastest speed to do high leg lifts, try to keep it for a long time (one breath is subject to one, this point should be understood, sprinting belongs to anaerobic exercise is to see their fastest speed of staying power, if 100 meters still breathe once, then the results are not better, 200 meters is the same, as little ventilation as possible), When you feel exhausted, let go of the rubber band on your waist and sprint forward twenty or thirty meters at full speed.

Second, the size of the pace and the frequency of the swing arm: the larger the step, the faster the frequency, then the faster the speed, understand. Exercise methods.

1.Weight-bearing lunges, conditional to carry barbells (can't carry people), lunges for dozens of meters. At first, the crotch will feel painful, but slowly it will be better.

2.Mark the pace distance on the 100-meter track. Mark it with lime, mark it a little farther away according to the distance of your current running pace, and the fastest speed of the avenue is best to take a step of about meters (people with a height of about 175 are set at a height).

3.Swing arm frequency exercise, practice swing arm in situ, only when the swing arm speed is fast can the foot be fast, body coordination.