The school sports meeting is coming up the day after tomorrow, I haven t exercised for a long time,

Don't practice! Don't practice. Last time I was the same for this reason.

A day of hard work. In the end, the legs will be so sore that you can't run. Haste makes waste.

I despise the 1st floor. Just know paste. Remember:

Don't regret your grades for the sake of your grades. Best advice.

The day after tomorrow is going to be a school sport, today or tomorrow after the exercise, I think you will not be able to run on the day of the school sport, because you do not exercise for a long time, occasionally move the muscles of the whole body to be pulled, you will have pain all over the body the next day.

For the past two days, you have eaten, drank, and slept, and then you can take a deep breath and hold your breath again (you can do it for 2 minutes).

In fact, as long as you play well, you can do it.

Don't practice, just work hard until that day, I'm like this.

Rub your calves before running.

I've heard that this is a good method.

1. Pre-match notes:

1.Drink some high-concentration glucose water 30 minutes before the race (glucose is a simple sugar that can be quickly digested and absorbed and directly act on the muscles), do not drink other drinks, drink plain water if you are thirsty, and do not eat any food within 30 minutes before the race. Remember:

2.Chocolate and other sweets should never be eaten on the day of the race, as your throat will be sticky when you eat the race.

3.Find out what your opponents are doing. Whoever has a high level and who has good grades, do it in your heart. The second is to prepare yourself well. Prepare a set of sportswear that is comfortable to wear, and remember that sneakers should not be worn new, as they are easy to wear on your feet.

2. Prepare for the event.

1.Just jog and sweat slightly.

2.Do activities such as leg presses, waist presses, body turns, and shoulder stretches to move the relevant joints, ligaments, and muscles.

3.Do a 30-meter acceleration run.

The above should be done 20 minutes before the start of the game.

Later time.

1.After getting on the runway, do a few vertical jumps on the spot to increase the excitement.

2.During this time, you should pay attention to maintaining your body temperature and not cooling your body.

Note 2 points during the game:

1 Start quickly and run with the gun.

2. Don't slow down when you reach the finish line, rush out for 10 meters and then stop.

When running, the toes are so hard that the heels do not touch the ground.

From the start, you have to accelerate with all your might, pay attention to your breathing, 100 is a sprint, which is an anaerobic exercise in itself, and it is best to run in one go.

Like you are not professional, it is easy to strain the body! So, do your preparation before the competition! 100 meters, the steps should be big, and the flat rate should be fast! Don't slow down when you're near the finish line, but accelerate over the key line!

You seem to be a little tall, which is not good for sprinting.

I'm a professional athlete, so I'm here to show you what to do. First of all, you should eat more sugar-rich foods such as rice in these two days. By the time you compete, you have enough glycogen in your body, which will help you a lot to perform at your level.

Also, you can't poop for 1 hour before the race, because this will reduce the male hormones in your body, which will also affect your performance. Then you also said above, you haven't run for a long time, so you must do enough preparation activities before the race, you can jog 2 laps first, and then pull the ligaments, because the muscles are about the spring theorem, you pull the ligaments will make your muscles elastic, the better the elasticity, the better your performance. 2 hours before the race, you can drink a can of Red Bull.

Supplement a little vitamin and so on. Finally, I wish you the best of luck in the competition...

Pay attention to pre-exercise preparation activities.

Improve the explosiveness of your legs.

Quickly improve the bounce power training tutorial.

The most famous vertical jump training program in the United States, the training ability is expected to improve the vertical jump ability by more than 20 to 30 centimeters, and the exercise process is very hard, the whole process takes 15 weeks.

For each movement item, if you want to do 3 sets of one movement, the rest between groups should not exceed 2 minutes, if you have completed, you need to do the next item directly, remember not to rest!!

The first item: half-squat jump.

1. At the beginning, half-squat to? 2. Jump up at least 20 to 25cm from the ground. (If you find it easy, you can jump to 25 to 30cm). When in the air, keep your hands behind your back. When you land, finish it once.

Next, just repeat the steps above!!

Quickly improve your bouncing power training tutorial 2

The second item: raise the toes (calf raises).

1 First, find a step or a book to put on your feet, and then put only your toes on it, and your heels must not touch the ground or pad.

2 Raise your toes to the highest point.

3 Slowly lower it again and finish it once Finish with both feet, complete a set.

Quickly improve the bounce power training tutorial 3

The third item: steps.

1.Find a chair and put one foot on it at 90 degrees.

2.Jump away as best you can, change your feet in the air, put yourself on a chair, 3Repeat 2 and return the original jump foot to the chair to complete the other jump.

Quickly improve the bounce power training tutorial 4

Fourth: vertical jump.

1.Keep your feet shoulder-width apart"Lock"Your knees.

2.Jump with only your calves, bend only your pavements, and try not to bend your knees.

3.When you reach the ground, take off quickly again and complete it again.

This one is hard, you can use your hands to help you jump.

Quickly improve the bounce power training tutorial 5

Fifth item: Jumping on tiptoe.

1.Lift your toes to the highest point, 2Take off quickly on your toes, and do not jump more than or.

Frog jumping exercises are necessary and can help to improve the bouncing power, because after all, it is a way to train strength. In addition to this, there are a few other methods.

The first method, which is the most effective and the most difficult, allows you to improve your bounce in a short period of time. How to do it: Dig a pit, about a meter deep.

You strap a 5-pound sandbag to your leg and jump into the pit. Try to jump out of the pit with a load. Half a month later, dig the pit 20 cm deep, increase the weight by 2-3 catties, and continue to practice.

This cycle ends when you can no longer carry weight or jump out of the pit, and that is the end of the exercise. Lift the weight and try again to see how high you can jump.

The second method, which is not very effective, but is easy to implement. How to do it: Tie a rubber band to your ankles and jump on the spot. Practice for half an hour a day. But I don't think this method is effective.

Exercise more, you can drink.

Some Red Bull.

Practice more 500-meter sprints, and when you run 200 meters, you will run at the speed of 100-meter sprints, because no one's workload is as big as your daily exercise, and it is easy to rush 500 meters and 200 meters.

Sprinting (100 meters, 200 meters) is a physical exercise that combines speed, speed, strength and technique in a periodical manner. It requires athletes to complete the course in the shortest time with their own energy and energy during the competition; Sprinting is the shortest and fastest of all the events in athletics.

Several important factors to improve sprint performance.

There are many factors associated with sprint performance: cadence, stride length, speed, speed ability, explosiveness, and flexibility and coordination of muscles and joints; There is also the psychological quality and technical level of the athletes, etc. Three of these factors are most relevant to improving sprint performance.

Reasonable and correct technical movements.

Whether an athlete can master the essentials of reasonable and correct technical movements is the basic condition that must be met for whether he can reach a high level in the future. Because sprinting is a periodic sport, you have to run dozens of steps repeatedly. A small mistake, repeated over and over again, becomes a big problem.

If the stride length of each step can be increased by 5 centimeters, then 50 steps can win the advantage of meters. Therefore, great efforts should be made to improve the technology. The standardization and rationality of technical movements are mainly manifested in the fact that the structure of running movements should be more in line with the principles of sports biomechanics, so that the running techniques can better show saving and efficiency.

Specifically, the performance in the technical form of running is: the balance of the running action and the small fluctuation of the center of gravity; The upper and lower limbs are coordinated and coordinated, the upper limbs swing arms are active and powerful, and the lower limbs are combined with the swing to promote the pedaling; The running is good forward and straight, and there is a good sense of rhythm throughout the course. In short, if the athletes can master the reasonable and correct technical essentials, we will get twice the result with half the effort in training.

I think it's better to have a good opponent, because he is based on time, and you run first, for example.

Another group. Article 2

If you use it, it's better than you, so when you have a great opponent, you can reach your potential, which is the psychological effect @!

The last 70 meters looked like gritted teeth and sprinted. Breathe rhythmically.

Be sure to pull the step.

This is one of the most important things in long-distance running!

When you run to the back and don't have the strength.

Speed up the swing of the arm.

Bring your legs and encourage yourself. Don't go on the outside

If you are in good physical condition.

In the last 200 meters, you can start to accelerate slowly.

But you're only 13 years old

Remember. The pace must be pulled apart. Hands must be easily raised! Si bend to take it.

After running for about 5 minutes and 30 minutes, you should be able to get a position.

So small after all.

Keep running along.

Don't think you can't keep up.

Just follow. Be excited!

If there is no fast one.

Running ahead on your own?

You have to rush a little bit at first.

Rush to the front. If the school has a fast one.

You just run after him.

Try to stretch your steps apart.

500 meters I rub. , netizens said that it seems to have some effect).

Of course, the front is not the main thing, and the great benefit of the same hands and feet is to save physical strength (black and blue powder covers the face again)? The first year of junior high school is still the second year of junior high school! It is recommended to do what you can, not to mention that the landlord is only thirteen years old ......Ask weakly.

Please see the submission time, where are you? Thirteen years old. You don't need to play like this in the school sports meeting, (if the landlord is a local tyrant) you can buy a new pair of shoes, what kind of shoes does Li Ning have the most **?

I swear I didn't advertise) or you can drink a can of Red Bull (seen online) about ten minutes before the run. The most important thing is patience, if you can, try to run the inner circle, and don't stop when you run?? In our junior high school, the girls ran 800 and the men ran 1000.

You can try to run with the same hands and feet (black and blue powder covers the filial piety nuclear annihilation face), I tried this, it really works, and it was all in vain before I stopped?? Is the landlord going to a sports school?,But the only thing you have to be skilled?? Have you run before?

If you're not careful, something might happen. Hope.

Well, if you really want to run 1500m and run, don't close your eyes and run, you'll get dizzy. Please do not copy others, thank you for your cooperation, I haven't tried.

Raise your legs high, or practice endurance running.

During the race, I aimed at the previous one and chased it desperately, but it was only 200 meters.

In fact, there is no good way, 200 meters of endurance is very important, to practice speed first of all, you must practice explosiveness, squat barbells, wearing running shoes can speed up, this has experience, but drinking Red Bull before the college entrance examination sports is drunk, I don't feel much reaction, I hope it will help you.

Spikes are to play the role of pulling out the ground, to make full use of it, in addition, your endurance is insufficient, to run some longer distances, as well as frequency, do more high leg lifts, small steps are beneficial, as long as you insist on doing what I say, I think you should grow results.

The 200m and 100m are both explosive events, and there is no endurance. If you run 200 meters to the back and lose your strength, it means that you haven't run much, just run more, 2 months is enough. 26 is not a problem if you increase it by more than 1 second.

Spikes are definitely faster than other shoes. Drinking Red Bull shouldn't be of much use. Let's run 2-4 sets a day.