I m more than 12 seconds in 100 meters, how can I improve?

Strengthen your legs and do it as fast as you can on a treadmill. Increases instantaneous explosiveness. Give me a point, thank you.

If you want to improve your 100m performance, you first have to look at your physical fitness, such as height and strength. In terms of technology, it includes starting, acceleration after starting, running on the way, and sprinting. The start is very important, and the difference between a few tenths of a second can be achieved, and the starting speed can be improved through special practice.

The acceleration stage after the start refers to not quickly lifting the upper body after the start, but taking the posture after the start and gradually lifting the upper body in the process of acceleration, generally about 30 meters. After that, it's time to run on the road, which is the key to victory, and you need to have a cadence and stride length that suits you (depending on your height), and your body weight must be in front. In the final sprint, one part of the body touches the line first, and sometimes it depends on luck.

You'll need to practice the coordination of your upper and lower limbs, the absolute strength of your lower limbs (weighted squats, grouping), and the arm swing on the spot. Let's start with that. Because I don't know your specific situation (height, weight).

There are only two ways to improve your performance. The two factors that affect speed are cadence and stride length. So you just have to increase your stride length or increase your cadence.

More than 12 seconds is not fast, you have to know that your current problem is. Is it the lack of acceleration in front, or the lack of stamina? If you don't start fast, practice more squats, and if you don't have enough stamina, practice more acceleration runs.

Do more exercises on leg strength (squat barbell, if you don't have the conditions, you can find a squat person with a similar weight to replace the barbell) and stride frequency, but also master the skills of the 100 meters, and practice more, such as the start acceleration process, the middle running process and the sprint process of the practice, each for the exercises will gradually improve, and be sure to warm up fully before running.

Look more at the leg swing and arm swing movements of senior athletes, work harder in winter training, and improve your performance in winter.

12 seconds in the 100m is a high level, and if you can score 10 seconds, you can participate in the race.

One runs

1) The definition of running refers to the use of feet by land animals to move. It is defined in movement as a stride in which both feet do not step on the ground at the same time. It can also be an aerobic exercise or an anaerobic exercise.

Lean the upper body slightly forward, bend the legs slightly, and at the same time, the left foot uses the kicking force of the right foot to jump out about 85 cm, the forefoot touches the ground first, the center of gravity of the body moves forward, and the right foot moves in this way.

2) Keep the upper body straight, swing the arms back and forth naturally, swing the arms forward, the big arms are slightly straight, the elbows are attached to the waist, the lower arms are slightly flat, slightly inward, and the inner sides of the two fists are about 10 cm away from the buttoning line; When swinging your arms back, place your fists against your waist. The marching speed is 170-180 steps per minute. Essentials of running movement – Your feet should be about a foot in front of your body, close to the midline.

(3) The calf should not be straddled too far to avoid strain of the Achilles tendon due to excessive force. At the same time, it is necessary to pay attention to the cushioning of the calf muscles and Achilles tendon when landing, and the calf should be actively pulled back when landing to make the body actively forward. In addition, the calf swing forward direction should be correct, and the foot should be as far forward as possible, not valgus or back, otherwise the knee and ankle joints are easy to hurt.

Footprints can be checked for reference when running on the beach.

Here are a few ways to start:

1. Develop explosive exercises. The 100-meter dash requires us to have a good explosiveness, which is determined by two organic components, namely speed and strength, which can be improved through daily practice. Therefore, you can use the following exercises:

Deep jumps, vertical jumps, weighted vertical jumps, weighted squat jumps, weighted squats, weighted lunge exchange jumps, etc.

2. Flexibility exercises. If we want to move faster and more accurately in running, we need to have good flexibility. Flexibility plays a very important role in increasing the stride length of an athlete, so the following methods are usually used in training:

Forward bending exercises; Pull the leg of the bar; longitudinal and wishbone forks; Rapid flexion and extension of the rib body anteriorly and posteriorly; Kicking (front, side, and outer swing and inner combination), sitting cross-legged on the knee, etc.; Quick squat exercises.

3. Training of action speed. This is the key to sprint training, and is usually done in the form of assisted exercises, repetitions, races, and games. Among them, the competition method is a method often used for speed training, and the competition method can make the athlete emotionally high and show the maximum speed modification simplicity.