How to train to quickly increase absolute speed by 200 meters

The 200-meter run is mainly based on your speed and endurance, endurance training does not need to be specially trained, the main training is absolute speed and speed endurance. To increase your speed is to improve your leg strength, run some uphill, jump steps, squat barbell and other ,..Run more 30 meters, 60 meters, 100 meters, the amount of training does not have to be too large, what you want is the training intensity.

Speed endurance training is to run more 300 meters, 400 meters, etc., there is no need to spend time and energy on longer distance training. Remember to be prepared before a high-intensity workout. Good luck.

First of all, we must understand the characteristics of 200 meters, it is not like 100 meters, it is an aerobic breathing competition, so it is necessary to improve both speed and endurance, the best exercise method is to run at variable speed, first run more than 100 meters at 80-85% speed, and then jog for a while, and then accelerate, so that the cycle is very good.

As for improving calf strength, you can practice with a calf raise. Carry a barbell with a certain weight on your shoulders, stand up straight, stand on tiptoe, circulate, choose the weight according to your ability, be careful not to strain.

Find a coach... Systematic training 、。。 Fortify it.

The main thing is to look at yourself. You've worked hard. The effect is good.

Sports this thing. I can see that I am not lazy. . .

Anger didn't work hard... Because I'm also a sports student. Special 400

Systematic training. It's best to practice morning and night, with a plan, of course. You can practice with a PE teacher! Don't practice on your own, it can backfire!

Perform variable speed runs, i.e.: 80-meter acceleration + 30-meter jogging + 80-meter acceleration + 30-meter jogging.

Leg strength, run some uphill, jump steps and squat barbells.

Hmph: Talent doesn't need much explanation.

Running, in fact, has 2 points, strong psychological and physiological quality, and physiological quality alone. The psychological quality is very poor, and when it comes to the exam, the competition can't even use the usual 8 percent strength. Therefore, it is necessary to have two strong qualities to be really strong.

I'll send you the training plan to see, and some people can see results after a week of training. Hope you are too.

Warm up and run three laps first, pulling the ligaments. Raise your leg 50 to 60 times in place, jump 50 meters in stride, twice. Run 30 meters with high leg lifts and sprint 50 meters, doing 3 to 5 sets.

Take a 3-minute break in 3 100-meter runs, 2 800-meter runs, and 1500-meter runs. The last two runs of 150 meters.

Sit-ups, at least 3 times a week. Do 5 to 6 sets of 20 to 25 at a time. Do push-ups at least 5 times a week. Do 5 to 6 sets of 20 to 30 at a time.

Jump rope 150 to 300 times at a time, or you can use time to jump in place for three minutes. Jumping 3 sets, jumping rope can increase your own bouncing power and increase the coordination of your body.

Frog jump at least twice a week, 3 sets of 30 to 50 meters each time Practice cornering techniques and running on tiptoe.

With great force, press the barbell once a week to do squats, half squats.

Long-distance running also has mental strength to work!

1. It would be best if you could borrow spikes for daily training. Spikes have a strong grip and the forefoot touches the ground, both of which are techniques to speed up your run.

2. Like the 100 meters, the start of the 200 is also very important. To improve the sensitivity of the response to commands, pay full attention, and once you hear the signal, the body can reflexively rush forward.

Meters are a curve and a straight, when running a corner, we all know that the more in the runway, the more advantageous, because the turning amplitude is small, will not run more unjust roads because of centrifugal force. If you run on the outside corner, you should try to lean your body to the inside and run along the outer tangent of the arc without crossing the road.

4. Compared with the fast frequency of small steps, I still prefer the middle and upper frequency of large steps, I feel that my physical strength will not be consumed quickly, and the distance of running in the same time will be longer, and I will be closer to the end point. Therefore, when running, you should increase the amplitude of your swing arm and stride as much as possible.

5. The second half of the straight is the final sprint stage, which is the sprint, so you must let go of your courage and slow down after crossing the finish line.

The 200-meter technique is very important, divided into corners and knows, the main concern of corners is the problem of centripetal force. The faster your speed, the greater the centrifugal force, which requires you to provide a centripetal force and centrifugal force to counteract the two forces. Technical Essentials:

The longitudinal axis of the body is tilted inward (remember, not the upper body is tilted inward), the outside of the ball of the left foot is on the ground, and the left knee is slightly outward; The inside of the right foot is on the ground, and the right knee is slightly inward. Swing arm, small swing of the inner arm and large swing of the outer arm. Increase your cadence when you're about to get out of a corner for maximum speed (some people like to accelerate on the straight, and it seems a little late to accelerate again with 80 meters left on the straight), run the straight, don't want to save your strength (the speed of the 200 back depends on your ability, if you can't run, I recommend you use 400 meters to practice your 200 back course).