How much better I can improve in the 100m

The basic sprint does not improve much. But if you want to improve.

It is still necessary to take care of the foot injury, and then practice the foundation, basic endurance, and strength training, and then it is better to practice the speed. Because you're 91 years old, you're still relatively young.

Now the focus is on getting the foot injury completely healed.

My physical training, this year's high 3, the best score in general running shoes, you 11 is already very good, my height and weight are about the same as yours!

It is very helpful to do more frog jumps and squats up to 100.

Sprinting is best done with the forefoot on the ground on tiptoe : the most important thing in the 100 meters is explosiveness. For explosive power, you can try running with high legs, jumping on the spot, jumping with weights, running with weights, and squatting with weights.

Also, sit-ups, jump rope, push-ups, pull-ups. If you have a venue, you can practice a 30-meter round-trip run or a 30-meter sprint.

Technology-centered comprehensive body training: The human body is an organic and unified whole, and various organ systems are closely related to each other and affect each other.

Improve stride length and cadence ability: Stride length and cadence are at the heart of modern sprinting technology and are the main factors that make up running speed. To increase your running speed, stride length and cadence are key. It would be ideal if both were raised at the same time.

1) Step length training: use weight-bearing leg jumping, weight-bearing step walking, weight-bearing running, weight-bearing jumping steps, running steps, large stride jumps (requiring the swinging leg to actively press down and the lower leg to land actively from front to down), frog jumping, one-legged jumping and other exercises to improve the ability to push back when running. Adopt training methods such as running with high legs, pulling rubber strips and raising legs with high legs, "wheel running", abdominal jumping, etc., to improve the swing amplitude and speed up the swing speed, and take some other training methods and training means to strengthen the flexibility of the hip joint and the stretching training of muscles, so as to improve the ability of step length.

2) Cadence training: high-speed, large-scale swing leg swing back and forth swing exercises, requiring a reasonable folding technique to be completed in the fast swing, the tighter the swing leg and the smaller the radius, the faster the swing speed. Exercise to speed up the ball of your foot on the ground and try to keep the time in the air as short as possible.

Rapid arm swing and leg swing exercises require coordinated leg and arm movements.

Develop absolute speed : Absolute speed refers to the ability of a sprinter to perform at their highest speed. The absolute speed is not determined by the flexibility of the athlete's central nervous system, the strength of the rapid contraction of the muscles, the speed of action and other factors, but also depends on the effectiveness and economy of the athlete's mastery of running skills.

In the development of 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 each part of the technical movement.

1) 20 40m fast running practice;

2) 4x25--50m relay run, acceleration run, catch-up run practice;

3) Downhill running exercises;

4) Downwind running exercises;

5) Variable speed running exercises for various short passages.

Middle school students generally run about 9 seconds to 25 seconds in the 100 meters, with a maximum score of 100 points in 9 seconds and a score of 0 points in 25 seconds.

1. First: Generally, middle school students don't go to the playground to exercise and run, so they will be slower, about 18 seconds.

2. Second: Middle school students who exercise regularly will run faster, scoring 60 points in 10 seconds.

3. Third: If you participate in the school track and field team, the middle school students will run faster, scoring 100 points in 9 seconds.

4. Fourth: The key to the speed of middle school students is to exercise more, so go to the playground to run two laps if you have nothing to do.

5. Fifth: Boys run much faster than girls, boys generally score 60 points in about 10 seconds, and girls score 40 points in about 12 seconds.

6. Sixth: Fat middle school students will run more secretly, and they will score 0 points in 25 seconds.

1. Endurance training.

Jog for 20-30 minutes a day, don't stop in between, pay attention to even breathing, even pace, that is, stabilize your speed

Jogging can be done very easily, with your feet slightly raised, leaning forward slightly, leaning to a certain extent, you will automatically take a step and start running, and then as long as you keep your center of gravity leaning forward slightly, you can always run relatively loose (it takes a few times to master).

2. Strength training.

1) Frog jumping, touching height, whispering and guessing jumping, squatting and jumping, 15-30 groups (10 groups can be used at the beginning), 3-5 groups.

2) Jump rope, 40 seconds-1 minute group, jump as fast as possible, 1-3 groups.

Strength training should pay attention to the initial period should not be a large amount, otherwise your muscles will not be able to bear it, which will cause soreness, swelling and pain and even fatigue injury, which will hinder your training, and the desire will not reach it].

3. Special (my suggestion is to bring quantity with quality).

1) 100 meters, rush 2-4 with all your might, keep the time.

Pressing the ligament more, I won't give you the skills now, and it's not as effective to think about the skills now as it is to run more Because the skills are not easy to master in the short term, if you spend time on the skills, you will suffer