Sprint Training Plus Skill 5, Sprint Training Plus Skill

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How can I increase my sprint speed? Sprinting is the fastest way to cover a set distance. Speed is an important factor in sprint performance.

Sprint speed training with the main exercises of technique adoption:

1) Improve reaction speed and starting speed.

2) Improves muscle contraction rate and strength.

3) Improve the coordination and relaxation ability of the exercise process.

The exercises to improve your ability to run at maximum speed are as follows:

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.

The reflexes acceleration run exercises are as follows:

1) In a semi-squatting posture, you can quickly jump up and angle high objects when you hear the sound of **.

2) Start in an upright position, gradually lean forward and run out quickly.

3) On a 2-3 degree inclined track, quickly complete the uphill or downhill acceleration exercise, with a distance of 40-50 meters.

4) Push the ball with both hands: Then start and catch up with the ball practice.

5) Throw the ball forward with both hands and then run out to catch up and catch the ball.

The student party suggested that when I practiced at school, I insisted on sprinting every night after class after self-study, that is, rushing and stopping, running depends on persistence, and wearing spikes and drinking cans of Red Bull in the competition have a certain effect, and the most important thing is persistence.

When you run, you stand on your toes, your hands swing to the rhythm of your thighs, and you lean in slightly when you bend.

In the sports meeting of our school, he was fifth in the 100m and second in the 200m.

I'm not a sports student.

Your weight and height are the same as mine, but I am a freshman in junior high school, 100 meters can not be improved in a short period of time, the first 30 meters rely on the bottom, the last 70 meters rely on explosiveness, 200 meters just rush hard, usually do more squats, frog jumps and the like.

The greater the swing arm, the faster the swing speed, the greater the stride length of the legs, and the faster the frequency of alternating legs. That is, dumbbells should be used for arm swing exercises.

Sprinting is a competitive event that requires explosiveness and speed, and the following are some sprinting training methods and techniques from Huai Sui: 1Basic Training:

Building strong core strength and explosiveness is the key to sprinting. Perform high-intensity weight training, explosive power training, and core stability training to improve muscle strength and body control. 2.

Movement technique: Correct starting posture and movement technique are essential for sprinting. Learn the correct starting position, including controlling the position of your body's center of gravity, knees and arms, and maintaining a smooth starting motion.

3.Rhythm training: Sprinting requires high-speed bursts and the ability to maintain speed.

Perform rhythm training lead shed exercises, including short high-speed sprints and long-distance continuous running to improve cardiorespiratory endurance and rapid recovery. 4.Flexibility Training:

Good flexibility is essential for sprinting. Perform stretching, yoga, and other flexibility exercises to increase muscle extension and joint flexibility and reduce the risk of injury. 5.

Pre-race preparation: Proper warm-up and preparation before the game. Perform short warm-up runs and dynamic stretches to activate muscles and improve reaction speed.

How to move a sprint:Maintain an S-shaped posture with your back straight and your knees slightly flexed throughout the process. Keep your stride small so that your feet are close to the core of your body and you can run more steadily.

Try to touch the forefoot as much as possible, as heel contact with the ground will cause the body to experience more ground impact.

In fact, running shoes can also give full play to the strength of the legs, and the habit of landing on the forefoot is a great strength. Long-term adherence to sprinting can exercise one's willpower and perseverance, enhance resilience and patience, and long-term adherence to sprinting will enhance the heart's tolerance.

Long-term adherence to sprinting can promote blood circulation throughout the body and enhance the body's immunity, and long-term adherence to sprinting can promote the coordination of the body.