Athletics 200m running and training as the title Thank you

Hello friends! I'm a sports maniac, 20 years of teaching and training, and I'm happy to serve you, your question: track and field 200m running and training?

Mine: Your grades are good at your age, I hope you keep up the good work! My sprint ad hoc advice:

1. Starting rhythm practice (explosive): rhythm click, click, click continuous and fast (can improve the second-to-second) 2. Reaction speed practice: different starting sounds (coughing, high-five, whistle and other exercises).

3. Do more running between marches: 30-40-50-60-80-110 meters. (Increase absolute speed) 4. Running in the middle (large stride and high frequency) 5. Solve the rear sprint run:

Do everything you can to cross the finish line. (can be increased seconds) 6. What kind of auxiliary training should I do in my daily life? Do more specialized exercises for running, practice your skills well, and it will be easier to do in the future Meter Running Method:

Start in the corner to start and accelerate along the tangential direction, do not run with 90-95% of the strength of the whole force to run in the corner, the whole body is leaned inward, the left hand is small when swinging the arm, and the right hand swings to be large. When exiting a corner, you should accelerate with all your might, run with a high center and a large stride. 8. Don't use all your strength when running in corners, run with 90-95% strength and pay attention to curve running techniques.

On the straight, you should have a high center of gravity, a large stride and a high frequency, and use 100% force. 9. Grab out at the start. Before getting on the runway, pay attention to the rhythm of the start, be sure to master the rhythm, and then run with a gun.

10. Believe in yourself, run at your own pace, don't be disturbed by others (hot chase behind), be domineering and cool-headed. Special reminder: 1. The above methods are temporary to improve performance, and it is best to train systematically for a long time.

2. Find a good coach 3. Make a systematic plan Wish: Healthy! Pleasant!

You have to practice more listening to the gun Linked to the 30-meter start from the start of 15 meters straight up to the top of the arc to reach the maximum acceleration before the corner to maintain the fastest speed before the straight is a uniform speed Maintain the fastest speed The last 50 meters to sprint hard I believe your sprinting ability should be very good.

You're going to participate in the school games, I can let you get first, because according to your 200m 32 seconds, it's okay, you have to run every day before, at least 2000m, in short, it's not the point, the point is the competition.

In fact, as long as you don't eat before running, don't drink water, run directly for 25 minutes, you can't stop halfway, after running, you don't want to do it, you have to turn your ankles, twist it, raise your legs two or three times, all at once, until the race, you will feel lighter when you run, and you can't believe the speed.

You should practice frog jumping, because frog jumping can improve the strength of your legs, jump 50 times a day, and if you don't get used to it, you can take it slowly.

Don't be in a hurry! You also have to practice high leg raises, 10 seconds at a time, 3 times a day, slowly increase the time, when you practice to 30 seconds, you can run 200 meters in 28 seconds!

To increase speed, you have to increase your cadence and stride length, which requires systematic training, not a matter of one or two days. There are no shortcuts to sports. Of course, physical strength and leg strength are indispensable, the best way to improve leg strength is to squat with weights, the weight from light to heavy, slowly strengthened, the method should be right.

At the same time, you have to learn the technique of running in a 200-meter corner.

Running with all your strength for three ventilations is the same as running 100 meters.

Cinder runway long spike running shoes, plastic runway short spikes.

The following is the simplest and most practical training method, which requires equipment or complex points without introduction.

Starting from the 4 aspects of leg strength, stride, cadence, and starting, don't exercise too much at the beginning, just do a group of each training group, and then press the following in the second week or when you feel comfortable.

Short-term training method 1: Push and run after holding on to a wall. Hold your body against the wall at 60 degrees, raise your thighs parallel to your body at the highest frequency, hold for 20-30 seconds or longer, 3-4 sets (leg strength) per day, depending on your condition

2: Big stride running, with 70% of your fastest speed, run 60 meters or 80 meters for the purpose of trying to stretch your stride as much as possible, 3-4 groups a day. (stride length).

3: The fastest frequency of small stride run, 30-50 meters 3-4 sets per day. (cadence).

4: The short start is the key, and you need to find someone to help you practice the reaction speed of the start. To put it simply, someone else tells you to start, and you need to pay a lot of attention. Use small steps for the first 3 steps of the start, don't take big steps. (Start).

5:100 and 200 (especially the 200 sprint) are both tests of your anaerobic endurance, with at least one set of 120-meter runs and 250-meter runs at full speed each day.

6: Nutrition and relaxation, when training, you need to deliberately strengthen your nutrition and supplement carbohydrates (rice, noodles, apples, etc.) and protein (eggs, various meats). After each training, it is best to massage yourself, pinch and knead, and soak in a hot bath.

7: On the field, 30 minutes before the game, fully warm up (do the best effect of slightly sweating and then rest for a few minutes to prepare for the game), you can appropriately supplement glucose, solvent and amino acid nutrition (available in various pharmacies), take it 30 minutes before the game.

I believe some of the above tips will help you improve your sprint performance in the short term

Sprint? I'll help you put it, you can tie three pounds of sandbags to each foot, and then after getting used to it, come back to five pounds. Ten pounds.

Then untie them and run as hard as you can. That might be about a second faster than you used to be. This is the best way to do it.

Then come to the fold run to exercise the strength of the feet. That would make it possible to do it two or three seconds faster than before. This is already a short-term effect.

Insist on squatting frog jumping back and forth 10 times every afternoon.

If you want to run fast, you have to rush 200 meters.

First, increase lung capacity (run 4000-5000 meters a day Frog jump high leg raise.

After that, keep exercising every day.