A long term program for students to exercise long distance running and high jump

1. Breathing rate Pay attention to adjusting your breathing when running, and it is best to do three steps, one exhale, three steps and one inhalation, but generally not, you should do two and a half steps, one exhale, two steps and a half inhale;

2. Pace: Usually practice high leg lifts, and try to run with a slightly larger pace and moderate frequency;

3. Arm swing: hold an empty fist and swing it to the chin, and practice more;

4. Running strategy: you can use 90% speed to grab a good position for the first 100 meters, generally to the second or third, and then follow; If the endurance is good, the final sprint is 300-400 meters, and if the endurance is poor, the sprint is 150-200 meters

Training 1: 1. Move your hands and ankles.

2. Run 1000 with all your strength (at least 80%), 1-3 3, high jump 5-10 times.

4. Relaxation training two:

1. Move your hands and ankles.

2. Rush 100, 1 with all your might; 200, 1 pcs.

3. Frog jumping, touching high jumping, 20-30 groups, 1-3 groups 4, relaxation training.

Alternate between one and two, and adjust the number to control the time within 20 minutes.

I'm always referring to other people's answers. I don't know if it's accurate.

Dead Run! I can't run anymore, I'm running 100 meters. It's awesome if it goes on all the time!

Use your spare time to practice more.

You've said you want to exercise.

High jump and long-distance running Then make shellfish.

Whether it is a long jump or a high jump, you can use weights to train, long jump high jump to grasp the essentials of action, and then practice the bounce force, weight touch high, first bear the weight of the silver jump thirty, rest, and then jump thirty times without weight, jump fifty meters back and forth with one foot, or thirty meters back and forth, jump stairs, increase the number of steps for each round of jumping, start from one section, and add until you can't jump, jump stairs to be coherent, can not pause, master the rhythm.

If you run, you should run at least 5-6 laps per day on the 200m runway, 3-5 laps per day on the 300-meter runway, 3-4 laps per day on the 400-meter runway, depending on the poor environment of your source state to determine the number of laps, pay attention to the stride and cadence coordination if you sprint, warm up the first five steps of 100m, and then quickly accelerate to increase the speed to the maximum hail skin, raise your legs 300-50m back and forth every day, run 30-50m back and forth with back pedals, lunge 30-50m back and forth, you can run uphill and run back and forth if you have the conditions, Girls should pay attention to the running arm swing posture, and it must not be like stir-frying.

In the end, perseverance is victory.

Do more explosive exercises, such as sprinting strokes, one-foot jumps, and other explosive exercises.

You do 100 leg squats a day, run with sandbags, and keep practicing for a month.