Is there any good way to do it in the long jump and 50m run?

Frog jumping and running exercises with high legs are very painful, not for anyone to stick to, if you just ask and play, then you don't need to look at the back. If you want to really work hard, you see, frog jumping is very damaging to the paint cover, but the performance is also improving quickly, three times a week, it's okay, it's best to choose to practice at night to facilitate the next day's recovery, slowly and gradually, choose a basketball court, a large open space, the first time to jump a round trip, the second time, just add a round trip, just like this, until five or six back and forth, your grades can be improved a lot, remember the most important thing is that after the exercise, the relaxing massage is very important, the first time you jump your legs must hurt very much, it is best to go to a professional massage Place to relax, to the back, your muscles are used to it, it won't hurt so much, just massage yourself. When you can jump five or six round-trips, you can rest, and after three or four days, you warm up and go for a long jump, and you can see what you're getting.

50 meters increase the practice of high leg raises, run the same as at first, you hold on for 20 seconds, slowly increase hehe, don't forget to relax, relax the good or bad, directly feel the level of your performance!

If you want to run faster in the 50-meter sprint, you need to master the starting rhythm, large stride in the middle, and high frequency.

1. Since you want to make yourself run faster, regular exercise is inevitable, if you have not exercised, then don't expect yourself to run faster, first of all, your physique is not as good as others, let alone running faster.

If you want to run faster, then you must practice the 50-meter dash regularly, nothing will be done overnight, it will take a process, and the specific skills can only be mastered by personal summary.

3. The nature of practicing explosive 50-meter sprinting and long-distance running is different, long-distance running requires durability, while sprinting requires cong spikes that are explosive, instantaneous eruption, and 50 meters are finished.

Introduction to specific running skills:

1. Running is also skillful, the best way is to swing your arms to exercise, so that you are one step ahead of others in skills, when running, your back is straight, and your knees are slightly bent throughout the whole process (including when you step on the ground).

2. When starting, the squatting starting method is adopted, and the center of gravity is slightly moved forward in the "preparative" posture of the start, and it is better to project the shoulder joint to or slightly exceed the starting line. When you hear the "ready" command, focus on the sound of "run" or "gunshot"; When you hear the sound of "run" or "gunshot", push hard with your back and front feet in turn, and at the same time push hard with your hands, paying attention to the direction of force.

3. When running, the height of the top of the head should be 2 3 inches lower than the height of the top of the head (the height from the ground) when you usually stand, and the running range is small, but the frequency is very fast, and the 50-meter run is completed in an instant.

The 50 meters can be run as follows:

1. Adopt the squatting starting method, and when starting in the "preparative" posture, the center of gravity should be moved slightly forward, and the shoulder joint should be projected to or slightly beyond the starting line.

2. After starting, turn to the acceleration run, take small steps in the first few steps, keep the body leaning forward, let the center of gravity of the body slowly rise, and do not lift the center of gravity of the body all at once.

3. A few steps close to the finish line, the body gradually leans forward, and the last step increases the forward leaning, and the chest or shoulders accelerate to whip the finish line to do a sprint action; It's not good to sprint too far or too close.

The 50-meter sprint is first at the start, you must do a good starting posture, stand with your feet in front of you and back of your feet, and bend your arms naturally in front of you. It's very important to be ready to start and outperform others at the start.

Once you've run out of the starting point, it's time to take steps and run as much as you can. When you reach the midpoint of 50 meters, you must accelerate as much as you can, and try to get rid of your opponents.

In the sprint session, of course, you will run to the finish line immediately, so don't slack off at this time, because everyone starts to sprint for the last distance, and if you run to the front, you have to sprint even more, in order to achieve better results.

How to practice:

40-meter run.

50-meter acceleration run.

3. Uphill running practice.

Methods and techniques for running 50 meters: including the starting part, the acceleration run after the start, the middle run and the finish sprint.

1.Start. The squat starting method is used to prepare for the start of the race, and the center of gravity is slightly moved forward, and the shoulder joint is projected to or slightly beyond the starting line.

When you hear the "ready" command, focus on the sound of "run" or "gunshot"; When you hear the sound of "run" or gunshots, you should push hard with your back and front feet in turn, and at the same time push hard with your hands, paying attention to the direction of force.

2.Acceleration after the start.

After the start, turn to the next run, take small steps in the first few steps, keep the body leaning forward, let the center of gravity of the body slowly rise, and do not pick up the center of gravity of the body at once.

3.Run on the way.

Acceleration is followed by a mid-range run, which is an important part of the 50-meter run. Be careful: Look ahead, don't look your head or bow your head. With his head high, he can't see the road ahead of Louie, causing him to fall and fall weightlessly.

4.Finish line sprint.

There are two main ways to run a finish line. The first uses the sprint technique, in a few steps close to the finish line, the body gradually leans forward, and the last step increases the forward leaning, and the chest or shoulders accelerate to whip the finish line to do the sprint action; It's not good to sprint too far or too close. When it comes to benefits, there will be an unexpected gain, that is, it is easy to cause the referee to be nervous and speed up according to the table, which is conducive to improving the performance.

The second way is to run straight over. Set the finish line 5-7 meters away, keep running at a high speed across the finish line, and avoid slowing down and sprinting.

1. The important role of raising the legs is to increase the cadence, and try to be as fast as possible when doing this action.

2. Small stride running is also one of the classic training movements, which is a feeling, the feeling of pedaling on the ground.

3. Run the stairs, climb the stairs with a high cadence, the distance is not too long, and strive for short-term acceleration.

4. Swing the arm exercises, the eyes look straight ahead, the shoulders try not to shake, the arms are about 90 degrees angle, relax and swing naturally, you can experience different swing speeds.

5. Starting training, as a short-distance event, starting is very important, so that students can help give orders, find a feeling, and improve reaction speed.

6. Ligament training, in fact, the ligament is also a core of running, and if the ligament is pressed, there will be a new breakthrough in the performance.

7. Squats and exercises the explosiveness of leg muscles are still very effective.

The essentials of the 50-meter run are as follows: Movement: Start in a standing position, quickly increase your speed after running, and try to cross the finish line as fast as possible.

1. Standing start: When you hear "each in place", stand behind the starting line, the two feet are naturally open before and after, about half a step apart, the powerful foot is in front, close to the starting line, the whole foot is on the ground, the back foot is on the ground with the forefoot, the body is slightly leaning forward, the center of gravity of the body falls on the front foot, when hearing "preparation", the legs are bent, the upper body is leaning forward, the center of gravity is lowered and moved forward, the opposite arm of the front leg is naturally bent in front of the body, the other arm is behind, and both feet are on the ground with the forefoot. When you hear the signal to "run", push your feet back hard, and at the same time quickly lift forward when you step back, swing your arms back and forth vigorously, and run forward quickly.

2. When running on the way, the back kick is very important, the back kick should be forced, and the hip is sent forward, when the kicking leg is off the ground, the thigh is actively raised forward and upward, the calf is naturally folded by inertia, and the arms swing to the shoulder as the axis, and swing forward with relaxation and force.

3. The end sprint is about to run to the end point, 50 meters, don't see the end point and slow down, the end point in your heart is designed to be the real end of the line, Sun Rui can not relax, should go all out, maintain the highest speed to cross the finish line.

50-meter dash skills.

1. Start as much as possible to run with a gun. It may not be for everyone, but it's definitely the best way to increase your starting speed.

2. Hold your breath and start. Before the start, you should inhale enough breath and hold your breath during the starting stage to ensure that you can hold your breath within 5-10 meters of the starting core, so that the rhythm and explosiveness will not be affected by breathing during the starting stage.

3. Make your best without reservation on the way. Because of the proximity, there is no need to recharge.

4. In the sprint finish line stage, the upper body should lean forward sharply.