I m 12 years old, I m in the 50 meter run, and I still have 10 days to go

Personally, I don't think it's a question of bitterness or not. First of all, you are only 12 years old, and high-intensity special training is definitely not good for your development, and it is easy to cause damage. I suggest you just like you usually train, run, run, press your legs, frog jump on stairs, push-ups, and you're good to go.

Every day, I jog for about 1,000 meters (running on tiptoe), then press my legs, kick my legs, do it four times, then I run 3 laps with a belt tied to an iron (iron is placed in a cushion), and finally I jog 200 meters.

At the beginning, the pace should be smaller, so that the speed can be added. You said that you surpassed that person after being angry, that is because you stimulate your own potential, I am a sophomore sports student, what is the reason for this, I don't know. Just train as usual, just pay attention to the acceleration of the start.

You should know that if you suddenly increase the amount of exercise, if it causes pain in the calf muscles, or toes, foot joints, etc., it will affect your performance.

You have to have a good mentality, don't take winning or losing too seriously, friendship first, competition second.

If you want to be first. You bring a heavier sandbag and remove it before the game

I'm not very tall.

Usually I use it a little more often.

Yes, you have to be angry to run faster.

Go running on the treadmill every day and go to the morning exercise for an hour or two. The trot should be able to train a lot, but run fast.

Look at the 50 meters as 5 dans, look at the strongest opponent, surpass him in the first dunk, surpass him in the second, surpass him in the third, surpass him in the fourth, surpass him in the fifth, and you will win! Think about more than 10 meters!

Lean forward as much as you can at the start, be fast if you're short, and stride big if you're tall.

11-year-old buddy, this dude is only 12, you ask people to tie sandbags to people's feet, you try.

I want to improve my grades in 10 days... Just think about it...

Jog for 1 hour every morning.

(The focus of the round-trip action around the pole in the 1.8 meter round-trip run.)

1. When running to the marker pole, take a step forward while lowering the center of gravity to reduce the buffering force, and then take a step forward and turn the body upside down, turn the toes slightly inward, and kick the ground with the inside of the forefoot, and make a turning action at the same time.

2. There are two techniques for turning around the rod:

For example, if you start from the right side of the bar, you need to turn the rod inward to the left, and you can turn the rod backward to the right. When running to the marker pole, if the left foot crosses the finish line first, and the right foot takes a step forward to brake, do a left internal turn and lift the left leg around the pole to quickly push back to run; If you cross the finish line with your right foot and brake with your left foot, turn your right back and lift your right leg around the bar to quickly return to the run.

3. Action points: run fast and stop with a stable center of gravity, turn your hips and turn around to start quickly.

2) Correctly mastering the sideways shoulder probing technique is the key to the 50-meter 8-round trip running technique.

The sideways shoulder probe technique is used around the marker pole, mainly to shorten the stride length, lower the center of gravity of the body, and enable a quick and smooth transition to running on the way.

1. When winding the pole, you should probe your shoulders sideways, push the ground on the inside of the forefoot with the outer foot, and drive the calf with your thigh to do an arc around the pole, turn your body inward, and the swing of your inner arm should be small. When practicing, students should avoid jumping over, jumping and smashing steps, so as not to create shortcomings such as high body undulation center of gravity, high resistance of calf forward kicks, and excessive body forward movement, which prolongs the time to cross the pole.

2. Action points: run sideways shoulder arc, pedal and swing to coordinate.

3) The starting and mid-course running techniques are the basis for achieving excellent results in the 50-meter 8-round trip.

The first speed of the human body is a semi-squat start, and the acceleration run after the start is to make the human body get the fastest speed, so as to keep running on the way, so that it can complete the whole distance in a very short time.

1. Action method:

Start: Adopt a semi-squatting starting position, when the gun sounds, quickly kick off the starting point, enter the acceleration stage and run on the way, pay attention to the upper body slowly lifted, and the stride length gradually increases.

Running on the way: Swing your arms quickly, accelerate on the ball of your front foot, run at full speed, slow down around the bar when approaching the marker pole, and accelerate to full speed to run halfway.

2. Action points: Slow down when approaching the sign pole, and then gradually accelerate to the fastest speed to complete the midway run.

It takes about 10s to run 50 meters, and s should be filled in the brackets. The specific introduction is as follows:

The 50-meter run (50m run) is a sport that embodies fast running ability and reflexes. In the third year of junior high school, the boys had an excellent score of 50m running and the girls had an excellent score of 8s or less in the 50m run.

The world record is 5.56 seconds set by Canada's Novan Bailey and the United States' Green, because the distance of 50 meters is too short, and it has already passed the finish line before accelerating to full speed, mainly compared to the ability to run and accelerate, so the gap between high-level athletes is not large, and this event is not set in the world competition.

There is only the 60-meter race, and there is still an indoor race.

Ten seconds for the average person! If you want an airplane, it's MS!

Let's start with some tips for the 200-meter run:

The 200-meter run requires good cornering technique, with the body leaning slightly towards the inside after the start, the swing amplitude of the outer arm is slightly greater than that of the inner arm, and the ground grabbing force of the outer leg is slightly greater than that of the inner leg.

The distribution of physical strength in the 200-meter run should also be noted, from the starting 50 meters as the acceleration stage, it is necessary to accelerate with all its might, maintain the speed of about 50 meters and 100 meters (no force, just maintain the speed), and use inertia and centripetal force to accelerate with all your strength until the sprint.

On the day of the race, pay attention to the preparation activities, including jogging for more than 10 minutes, sufficient full-body ligament exercises, short-range acceleration exercises (30 to 50 meters), and mid-range running exercises (about 100 meters).

If there are still a few days, I will mainly do some exercises for the full 200-meter run and 30-meter start exercises, and assist in some running quality exercises, such as running with high legs, running back, jumping and so on.

If you don't train systematically, you don't have to train your strength, and you won't have time to recover. 5 days before the race, last high intensity (special 200-meter run 3, to run your best time, completely according to the rhythm of the race), 3 days before the race, do not go to the intensity, do more starting exercises, short-range acceleration exercises, accumulate physical strength, excess recovery.

There is basically no skill in 50 meters, it is more explosive. Generally, an 11-year-old can run 10 seconds in 50 meters, which should be good.

Develop absolute speed: It is necessary to pay attention to the optimal combination of stride length and cadence, as well as the rhythm of time and space in all aspects of the technical movement of running.

Training methods: (1) 20-40 meters between fast running exercises. (2) 4*25-50 meters relay run, acceleration run, catch-up running practice. (3) Downhill running practice. (4) Downwind running exercises. (5) Variable speed running exercises for various short passages.

1) Run 30-60 meters, 3-4 times x 2-3 groups.

2) Short distance relay run 2 people x 50 meters or 4 people x 50 meters, 3-4 times x 2-3 groups.

3) Let the distance catch up and run 60-100 meters, 3-5 times x3 sets.

4) Short-distance combination run (20m + 40m + 60m + 80m + 100m) x2-3 groups. or (30 m + 60 m + 100 m + 60 m + 30 m) x2-3 groups.

5) Run downwind or downhill for 30-60 meters, 3-4 times x 2-3 sets.

6) Short-distance variable speed run 100-150 meters (30-meter fast run + 20-meter inertia run + 30-meter fast run + 20-meter inertia run), 3 times x2-3 groups.

7) Tape traction run (30-60 meters, 4-5 times x2-3 groups.

8) Run 30-60 meters repeatedly, 4-5 times x2-3 sets.

Frog Jump Thigh strength is quite important.

Running with a sandbag on your back, or the kind of sandbag tied to your legs, at your age, about 5 pounds is enough, you can try to accumulate weight, when practicing, try to practice the start, the start is to pay attention to a fast, and also try to use an accelerator, which will increase your speed to a certain extent (provided that you can use it).

Practicing at home, in general, is not so standardized, I recommend going to a nearby school to practice. Insist on running six groups of 150 meters every day, two groups of 200 hundred meters or a group of 400 meters, and strictly control the time to reach the limit that they can achieve, so that training, within half a month, 100 meters will have a qualitative leap.

In addition to strengthening the muscles, it is also necessary to strengthen the stretching of the ligaments in the legs.

That's a good result, and it's important to have a good attitude.

I've been practicing sprinting for 4 years, and in fact, sprinting is mainly about stride length and explosiveness, so that the thighs are stronger, the stride is open, and the barbell is usually pressed.

It is recommended that you go to a sporting goods store and buy a pair of sandbags (2 kg is fine) to help your feet and go for a morning run.

You have to train in a planned way, train regularly, and combine strength, explosiveness, and physical fitness.

Kick your legs 100 times a day, drink a tea or two, and you're good to go,. It's very simple, it just depends on whether you do it or not.

Not at home, you can run the stairs as fast as you can, but you have to pay attention to safety.

Practice more lower body strength, you can practice yoga, high leg raises, etc.

Every day, he runs five kilometers with weights and jumps 200 meters with a frog.

Do more frequency exercises and reaction exercises.