If you improve your sprint performance within 5 months

1.Speed is obviously an important factor in sprint performance. Run 90 65m at 20 60% intensity, run 4 5 times in each set, rest for 3 6 minutes each, do 2 3 sets, this will help to increase speed.

2.At the same time, changing the starting position of the sprint to stand, turn, and march will also help increase your speed. This kind of speed-increasing training should be done on a good quality pavement that is flat, dry and moderately hard.

Warm weather will be beneficial for increasing the efficiency of this training. Cold weather is not conducive to this type of training, but it can also be done after completing proper preparation activities.

3.Cadence development: The best period is 11-13 years old. It focuses on improving the rapid contraction speed of muscles, strengthening the flexible training of the excitatory and inhibitory processes of the nervous system, and improving the rapid contraction strength of muscles and the relaxation ability of muscles.

4.Training Means:

1] high-speed large-scale swing leg swing back and forth linkage, requiring a reasonable folding technique to be completed in the rapid swing, the tighter the swing leg size leg folded, the smaller the radius, the faster the swing speed.

2] Speed up the ball of your feet to the ground, and ask for as little time as possible to get in the air.

3] Rapid arm swing leg swing exercises, which require coordinated leg and arm movements.

In general, sprinting should improve the performance of sprinting from five aspects: reflexes, strength, speed, technique, and psychology. Practice Method 1Reaction Start Reaction:

There are many ways to get in touch, such as: reverse start (start with your back to the starting line), push-up start (do push-ups on the track and start after hearing the starting signal), track start (walk slowly along the track and start after hearing the starting signal), change start (set the starting signal before training, such as 3 and 9 in 1-10 are the starting signals). The coach randomly says a number between 1-10 and hears the prescribed signal to start.

It is used to train mental concentration at the start. etc. Training of nervous excitability:

There is also a reaction during the sprint. The mid-course response of a sprint should be the nervous excitability of the athlete during the sprint. The athlete should be in a state of high excitement during the competition, which will make him faster in various reactions, and this ability to concentrate becomes important in the ten-second game.

This ability needs to be honed in many competitions. 2.Strength Lower Limb Strength:

It can be practiced by squatting with a barbell, squatting with a kettlebell, pulling a rubber band, pulling a tire, etc. Among them, barbells, kettlebells, etc., belong to confrontation exercises to increase the strength of large muscles in the legs. Pulling rubber bands and tires is a resistance exercise used to increase the strength of small muscle groups in the legs.

Waist and abdominal strength: During sprinting, waist and abdominal strength play an important role in controlling the center of gravity of the human body and connecting the upper and lower limbs. You can strengthen your abdominal muscles by doing sit-ups, getting up at both ends, and using back flights to train your back muscles.

The sprint training here only trains the rectus lumbos and abdominas. Upper limb strength: The swing of the upper limbs affects the frequency of the athlete's stride, so upper limb strength is also important.

It can be practiced by holding dumbbell swing arms, pushing the barbell flat, lifting the barbell, push-ups, etc. 3.Speed, Max Speed (Explosiveness):

It should be improved by practicing 30-60 meters. Speed endurance (the ability to maintain a consistently high speed): improved through 120-150 meters of practice.

100-meter special) stride length and cadence: As we all know, the speed of human running is directly related to the frequency and amplitude of the swing of the legs. Downhill running and speed running steps can increase cadence.

Uphill relaxation runs, lunges can increase stride length. 4.Technique Basic Exercises:

Basic exercises such as running in small steps, running with high legs, running on wheels, running with back kicks, kicking back, and running with swinging legs are all broken down by the movements of running, and practicing these basic movements can improve the speed of sprinting. Flexibility exercises: all kinds of leg presses, leg swings, and kick exercises.

5.Psychology plays a very important role in the competition of mental athletes, especially in sprinting events. Athletes should have good psychological qualities, such as:

Appropriate relaxation, self-confidence, desire to go beyond, etc.

First of all, it depends on personal potential and explosiveness, run 50 times in the morning with high legs, then press the legs, and then practice running, and the starting reaction should be fast. Practice every morning, and it will work.

12 seconds in the 100 meters is a goal that is almost non-existent at the age of junior high school students, and the second is the level of a national second-level athlete, and I have never heard of an amateur track and field person who can obtain a second-level qualification before completing puberty.

The age at which you can best produce results should be 18 years old or later, not now.

The best way to do this is to find a PE teacher to exercise, and he will have a detailed plan

If you want to improve your sprinting ability in a short period of time, you need to have a reasonable training plan and the right method. Here are some suggestions that may be useful:

1.Warm up before exercise: Doing a proper warm-up before running can be effective in reducing the risk of injury. A 5-10 minute light run or other aerobic exercise such as brisk walking or jogging is recommended.

2.Strengthen muscles: Sprinting requires explosiveness and speed, so it is important to strengthen the important wide buried muscles such as the thighs, calves, core and back. Some useful exercises include squats, lunges, deadlifts, planks, etc.

3.Improves endurance: While sprinting is an instantaneous exercise, an increase in endurance can increase your body's energy reserves, allowing you to better cope with stress and fatigue during running. Long-distance running training, such as 30-40 minutes of moderate-intensity aerobic exercise, is recommended.

4.Training explosiveness: Sprinting requires rapid acceleration and maintaining speed, so explosive training is required. This can be achieved by engaging in explosive training, such as intermittent high-intensity exercises such as sprinting or jumping.

5.Get enough sleep: Sleep is very important for an athlete's recovery and ability to improve. It is recommended to get 7-8 hours of adequate sleep every night so that the body can get enough rest and recovery.

The above are some suggestions that may be useful, but please note that everyone's physical condition and training needs are different. It is best to consult with a professional coach or doctor to ensure that your training plan is reasonable and safe.

I practiced like this for 30 minutes and 500 meters every day, and I practiced for two years, 50 meters in seconds.

I suggest that you run more than 300 meters, which can effectively improve your 100-meter back, in addition, you must strengthen strength exercises, waist strength and swing arms, because the back must swing arms to be large, waist strength can control the stability of your upper body not to shake, run more than 300, practice more strength and swing arms, swing arms must be positive.

How old is it?? Sprinting also requires talent and professional training, and it would be good to be able to improve by 0.1 second in the short term.

Increase the intensity of training, generally 5 sets of frog jumps a day. A set of 50 pcs. I don't know much about anything else, I hope it can help you.

I'm a physical education major. I think: one is to practice frog jumping, the second is to stretch the leg ligaments more, the third is to practice the one-legged jump of the left and right legs (this one is the most effective), and the fourth is to practice more high leg raises!!

Practice for about 30 minutes a day, alternating these 5 items!! You'll also have to improve your starting speed and agility when you hear the start signal! In addition, when running, be sure to pay attention to the natural swing of your arms to increase your speed!!

If you want to run fast in sprinting, you mainly need to improve the strength of your lower limbs, to be precise, the contraction power of the gastrocnemius muscle in the calf!!

Although the speed of sprinting mainly depends on each person's innate muscle fibers, whether there are more fast or slow muscles, it can also be improved through hard training!!

If you can stick to the above training methods and practice twice a day, your sprinting speed will be very significantly improved!

I used to think it was a sports team.

Train your starting speed and burst [reaction speed].

Weight-bearing running, as well as squatting and carrying bells are very effective, as well as variable speed running, you can practice ventilation.

Your question is so general ... In the words of ordinary people, half a month to increase by half a second to a second without pressure...

Thigh-strengthening exercises.