I m not good at sports sprinting, how can I improve it?

Don't listen to the one who recommends the answer, it's too general. Every day from 3 to 6 p.m., that is, close to evening, if you don't have time, you can do it before 8 o'clock. Do sprint training.

Sprinting two things; Cadence, stride length.

Let's talk about cadence first, 1Raise your legs high for a set of 30 reps for three sets. It can effectively increase cadence.

2.Small steps, as the name suggests, can be drawn on the ground, or not rowed, about 30 cm per step, and move forward quickly.

3.Listening to the rhythm of running, i.e. running to the beat, is just as effective.

Let's talk about stride length, 1Lunge walking, which is a home-cooked meal for sprinting practice, is to stretch forward as long as possible with each step.

2.Push back, that is, push hard when running, which can increase the stride.

3.Flexibility, which can stretch the ligaments, is also a must.

Finally, when we practice, we usually do 60-meter acceleration runs, at least five sets, and then, do two sets of 100-meter full runs. This is different from person to person, depending on your own situation, don't fight hard. We take a half-minute to one-minute break between groups. Hope it helps.

Three aspects for reference.

1. Eat well.

Keep your body strong.

2. Exercise explosiveness.

3. Exercise more.

Exercise personal reflection speed.

Sprinting is mostly a matter of race. However, there are some good sprinters in Japan, so let's start with your diet, drink more milk, eat more beef, and so on. But of course, milk can't contain melamine, and meat can't contain clenbuterol.

Eat a healthy diet. Start by running 30 meters, slowly add up to your ideal number of meters, and then slowly decrease the number of seconds.

It is recommended to apply for a track and field office, remember to exercise more every day, and drink more milk! I was first in the sprint in our class, 6.5 seconds!

Don't sleep lazy, get up early to practice long-distance running, and then practice explosiveness.

The main factor affecting the performance of sprinting is speed, you can usually do 20 to 60 meters of sprinting exercise at 90% 95% intensity, each group can run 4 5 times, each time you can rest for 3 6 minutes, repeat 2 3 sets, you can improve your sprinting speed, so that the sprinting performance will also improve. At the same time, to change your running posture, you can use a standing and turning position.

The age of 13 is the best time to improve your sprint performance

This method of training to increase speed must be carried out on a good quality pavement, such as a platform and a moderately stiff pavement. Be sure to choose a warm weather during your workout, so that you can improve the efficiency of your training. This type of training is not suitable in cooler weather, but it can be done after proper preparation.

The best time to improve your sprint performance is between the ages of 11 and 13, when you can focus on muscles, excitement for the nervous system and flexibility training.

2. If you want to improve your sprint performance, you can train like this

Training means: you can swing the legs at the fastest speed, the requirement is that in the process of this swing, you must complete a reasonable folding technique, the tighter the thigh and calf are folded in the swing process, the smaller the radius will be, and the faster the swing speed will be.

To speed up the training with the soles of your feet on the ground, the requirement is to do your best to shorten the time you take in the air.

Swing your arms as fast as you can, and also practice swinging your legs, which requires coordination between your legs and arms.

A few more suggestions:

Eat less or no high-sugar foods before the game, eat more foods with high sugar content three days before the game, and eat eighty percent full on the day of the game, so that it is easier to digest. You can drink some glucose water 30 to 40 minutes before the game, and you can also eat vitamin C tablets, preferably without chocolate.

You should continue to practice and find a way that suits you, Su Bingtian is a good example, you must dare to break through, don't rush to achieve success, and you will improve after a long period of accumulated experience.

First of all, you need to make a good training plan, then communicate with professional teachers, and then train regularly every day to improve your sprint performance.

If you want to improve your sprint performance, you must continue to train your explosiveness. In the process of sprinting, it is necessary to stimulate the potential of the body in a short period of time.

Be skillful in training.

Pay attention to rest before running, do not engage in strenuous activities, just move the joints to reduce tension; Don't start behind, run ahead, preferably behind the first or two. To follow close to the meter or so can save strength, remember not to overtake the first, to follow closely do not fall behind, sprint in the last 100 meters, to sprint at all costs to overtake the first, the first one in your close pursuit at this time has no strength to sprint Don't worry, swing your arms back and forth sharply to increase the frequency of your legs.

Middle-distance running is a comprehensive event that requires speed and endurance, and the quality of middle-distance running comes from the innate quality of the team members, and good body shape and visceral function are the basis for an athlete's performance. Second, the acquired special training is a means to improve their athletic performance. When an excellent athlete has a good physical advantage, but when his athletic performance reaches a certain stage, there will be stagnation, and then advanced means are needed to improve athletic performance.

Middle-distance running is about keeping a constant speed in the process of running. In general, it is the best performance to run at a constant speed, but it is not excluded that you have to rush at the end. According to your training level, at the start of the race, you have to swoop, don't panic, you will slow down after rushing for dozens of meters.

Then, keep up with your speed, preferably by following the run, that is, to keep up with someone who is about your level. Pay attention to your breathing, take three steps and one breath, and take three steps and one breath. It is to run three single steps forward, keep inhaling, and run three more single steps, all the while exhaling.

If you are short of breath and can't do it, change it to two steps, one exhale, two steps and one inhalation. Note: Don't open your mouth too much, otherwise, you will have stomach pain when you enter the air conditioner.

If it is a 400-meter standard course, it is 2 laps, and in the last 200 meters, you have to use all your strength to rush forward, and you can breathe heavily until you cross the finish line. I will definitely get good results. And the action of running:

It is important to note that you must be relaxed and coordinated when running. This requires that on the basis of correct movements, the foot should be on the ground with the whole foot on the ground, and the knee bend cushion should transition to the front foot push. The upper body is straight and relaxed, and the arms swing naturally and powerfully.

Muscle problems: Long-distance running muscles are mainly endurance, and the muscles that are trained are chronic and durable, and sprinting requires muscle bursts, fast muscles, because you are originally long-distance running, and the muscle habits are slow and durable, and if you change to sprinting, it takes a long time to change to speed muscles, and you need to change muscle training to speed muscles.

Long-distance running and sprinting are a pair of contradictions, because:

Long-distance running requires better cardiopulmonary function, and sprinting requires better explosive power in the legs;

There are two types of human muscles: one is red muscle fibers with endurance; One is the explosive white muscle fibers. The amount of these two muscle fibers varies from person to person. People with high red muscle fiber content have good endurance, and people with white muscle fiber content have good explosiveness.

For you, your long-distance running results are good, it meansYou have a higher content of red muscle fibers, so it's easy to understand that your sprint performance is not as good as that of long-distance running.

Long-distance running mainly requires endurance, and sprinting is about speed, frequency, bursts, and strength.

Short enough to improve your sprint performance is as follows:

1. Do the swing arm action on the spot, a group of 100, do 5 groups. It can effectively increase the frequency of arm swing, and the faster the arm swing, the frequency of the leg will naturally increase.

2. Run quickly with high legs, 10 meters as a group, do 3 groups. It can exercise the leg muscles and enhance the explosive power.

3. Do lunges and try to straddle your legs as wide as possible when lunging. It can improve the efficiency when running, which can shorten the running time.

Short enough to improve your sprint performance is as follows:

1. Do the swing arm action on the spot, a group of 100, do 5 groups. It can effectively increase the frequency of arm swing, the arm swing increases, and the frequency of the leg will naturally increase.

2. Run quickly with high legs, 10 meters as a group, do 3 groups. It can exercise the leg muscles and enhance the explosive power.

3. Do lunges, try to make your legs wider when lunging. It can improve the efficiency of running, so that the running time can be shortened.

First, sprinting is about starting with all your might, accelerating in the middle of the run, and not only slowing you down when you see the finish line.

Second, you can do some movements that add thigh muscles in normal times, such as running with your legs raised, jumping on tiptoe, and practicing the speed of arm swinging.

Third, you can practice some more reflex skills that will allow you to react immediately when you hear a gunshot at the start.

Fourth, in the middle of the run, you should rent from time to time to observe the runners next to you, so as not to be overtaken, and you must overtake other runners from the starting line.

Fifth, if you want to improve your performance, the most important thing is your daily practice, and only with persistent practice will you run faster and faster.

Strength, flexibility, small muscle group strength is a lot, as for how to practice, please see in the large-scale track and field sports competitions at home and abroad, there must be sprint events 100 meters, 200 meters, 400 meters, etc., especially the 100 meters race, it has the largest gold content, the greatest influence, and is the most exciting competition. I have been working in grassroots schools for many years, and it is the sprint event that I am responsible for training. Therefore, I have a deep feeling about how to train for sprinting, and I would like to share this article with my peers.

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 technique requires a high level of special base, 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, so 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. Rib wood Zheng and good body before and after rapid flexion and extension; 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.