High school students. Failed the 50m sprint. How to run

The start is very important, the body leans forward, like the feeling of falling down, and then kicks the ground with both feet, kicking the ground is not jumping, after running out, the hands and feet coordinate and swing quickly, run out of 10 20 meters and then slowly get up, in the process of running, the front leg should be lifted to a large extent, so that the stride is large, if the leg does not lift the whole person is like sitting and running, it is difficult to get up quickly. Note that the front leg is not just a leg lift, but to send the lower leg farther. Finally, you should grasp the timing of the collision, not too early, and hit it again before the finish line.

Be careful, but don't slow down at the finish line, just a few meters will take a long time. Pay attention to the process of running must be relaxed, the more you want to run faster, the more you want to exert force, you will be bound by your thoughts, just like a bull, think about this matter more simply, just think about how to make your stride increase, the frequency can be accelerated. Finally, I wish you success in the exam!!

At the start, the center of the body should not be raised immediately, and the body should not be upright immediately, and the center should be slightly forward. At 50 meters, you can slowly stand upright at about 20 and enter the best state, increase the stride length and cadence, and fully swing your arms. This will help you improve your grades.

We all know two factors that determine speed: cadence and step length, practice the frequency, and the strength of the legs, the strength is not good until the back has no strength, and then it is best to sprint with the forefoot landing, which is conducive to improving performance, I hope you succeed!

It's always been 10 seconds away.,How to do it just can't work.,The start is OK.,But it's slowed down after a while.。。 Then the girl passes in seconds. = =。Practice to master the methods and techniques. I want it before you run

When running fast, the body should be relaxed, and the most taboo is to run with the whole body tense, so you will never be able to run fast. So learn how to run for relaxation.

Practice more. Master the methods and techniques. Before you run, you have to go and do a good job of hot workout. Good luck.

As you can imagine. Imagine that there is a person, or object in front of you that you cherish the most. Allow yourself to be properly conditioned before exercising.

When you go to practice, you have to run 60 meters, but you have to hold your breath for this 60-meter training! Try to run 10 times a day! Remember to hold your breath!

Well, you can exercise more physical strength, such as running more, and I just exercised it, and I was the first in school track and field.

Warm up more before running, and usually exercise more, you can run long-distance running.

200 meters, 400 meters tricks:

Meters belong to sprinting, the amount of exercise is not large, but the intensity is very large, in view of this, you should pay attention to when running meters:

First, it is necessary to be well prepared for activities, on the one hand, to achieve the best results, and on the other hand, to prevent sports injuries (muscle strains);

Prepare for the activity in this way: start jogging 800 meters half an hour before the race, then press the legs, do exercises, move the joints, etc., then do a few 30-50 meter acceleration runs, and rest five minutes before the race.

The second is to master the squat starting action, a good start is half the success, and the start is also very important;

The third is to master the skills of cornering. Cornering is very important. Pay attention to three technical aspects when running on corners: 1. Lean your body inward; 2. The swing amplitude of the right arm is greater than that of the left arm; 3. Ground with the outside of the forefoot with the left foot and the inside of the forefoot with the right foot;

Fourth, pay attention to the distribution of physical strength, keep the distribution of physical strength in the first and second half of the race, and sprint with all your strength in the last 30-50 meters.

There is no skill in this, and more exercise is skill when there is nothing to do.

1. Develop explosive exercises.

Explosive power is determined by two organic components, speed and power. Therefore, the following exercise methods can be adopted: 1. Deep jump, vertical jump; 3. Weight-bearing vertical jumping; 4. Squat and jump with weights; 5. Weight-bearing squats; 6. Weight-bearing lunge exchange jump.

2. Flexibility exercises.

Flexibility refers to the range of movement of a person's joints and the ability of muscles and ligaments to stretch. It is of great significance in sprinting, especially for increasing the stride length of athletes, therefore, I usually use the following methods in training: 1. Forward bending exercises; 2. pulling the leg of the rod; 3. longitudinal and crosswise forks; 4. Rapid flexion and extension of the rib body before and after; 5. Kicking (front, side and outer swing and inner combination), sitting cross-legged on the knee, etc.; 6. Quick squatting exercises.

3. Training of action speed.

This part is the key to sprint training, and I usually use the auxiliary practice, repetition, race and game method. Among them, the competition method is a method often used for speed training, due to the short time of speed practice, the regular use of the competition method can make the athlete emotionally high and show maximum speed. In the same way as the game method, it can stimulate the athlete's high emotions, and at the same time, it can also prevent the form of "speed disorder" caused by frequent scheduling of exercises to express maximum speed due to various changes in movement during the game.

You can wear spiked shoes, but once you fall, it will be very miserable, and the heaviest thing is to rely on your own strength.

The 50m sprint is a test of explosiveness, and if you want to run fast, you must have developed muscles and short-term bursts.

In the short term, intensive training, high-intensity burst start workouts, and physical exercises are needed, and no matter how short it is, it will take a week to see results.

Practice your starting posture and respond to the timing of the gunshot, and start the first time you hear the gunshot, without making a mistake.

Training plan: 1. Have at least 3 afternoons of training a week!

2. Among them, 2 days are aerobic endurance training, and 1 day is strength training.

3. The content of aerobic endurance training includes: 100-meter variable speed run; 100 meters. 200 meters.

300 meters. 400 meters as a group of combined training, the interval time is not more than 10 minutes; Downhill pull stride training, a group of 5 8 reps, preferably at a distance of more than 20 meters. Uphill cadence training, 4 to 6 sets at a time, try to speed up the frequency.

4. The content of strength training includes: squatting barbell, bench press, vertical jumping on the spot, etc., many of which are not listed in the gym.

5. Flexibility training: mainly to open the thigh ligaments, jog 5 laps before the start of each training, and the forehead sweat begins to pull.

1000 meters is about 3 minutes, you can practice every day, pay attention to your breathing, two steps and one exhale, two steps and one inhale, the breathing rhythm should be good, even if you are tired, you must stick to the rhythm.

There is no shortcut to improving 1000 meters, only through continuous exercise every day. Run at least 2,000 meters a day, and after a month, you'll notice a significant improvement in your lung capacity, and running 1,000 meters will be less tiring. Hope you succeed!

50 100 belongs to sprinting, and running belongs to anaerobic metabolism. 1000 belongs to aerobic metabolism, and there is no other good way to improve your performance, which is to practice diligently and have intensity. The 400 course has to run 2 and a half laps, and you can control it with time.

For example, if you usually run the first lap in 1 minute and 20 seconds, after practicing for a while, you have to force yourself to run until 1 minute and 15 seconds, so that you can improve a little bit with each lap, and finally your overall score will improve!

You run five laps a day on the track and field, don't be too fast at first, just finish it, and after a week, you can increase your speed, especially at the end.

The speed of the first and second laps should be accelerated, and after a month in a row, you can speed it up again, so that you must have perseverance and hardship. Believe: Where there is a will, there is a way! Come on!

This is not a matter of speed, you are too fast at the beginning, you have to pay attention to your breathing, you have to exhale more and breathe less, the speed is not too fast, save it for sprinting, take it slow at the beginning, let your body warm up first, and then it will be easy to run.

If you don't exercise, this is the result, and it is not difficult to exercise for half an hour every day and run in the middle of the week.

The training of 1000m should be trained according to the requirements of 1500m. Insist on running 2 times a day for 1500, and the rest time in the middle is 10-15 minutes. If you can, you can run the ladder, and of course run back and forth for training.

Pay attention to adjusting your breathing during the run, and never stop running, it is impossible to complete. There is another point to pay attention to in 1000 meters, that is, it requires good mental quality and persistence.

If you want to improve your 1000-meter run, you can't run 1,000 a day, you have to run 2,000 or more. The training time should be two or three o'clock in the afternoon. That time is the best time to train your muscles, and it's also the hottest time, so it's the best time to train.

In 50 meters you can train 100 sprints and train the explosiveness of your legs. The long jump can be done with a squat jump. These trainings will take at least about 1 hour, which may be a bit tiring for novices, but persistence will definitely have an effect.

1. Every day when I go home and go to school, I jump upstairs on one leg, and I can exchange my legs to enhance my leg strength. 2. Run 3,000 meters every morning or afternoon, pay attention to deep breathing, and exercise your breathing ability.

1000 meters need to run every day Specify the time Relatively reduce the time every day Long jump You can choose a skipping rope Long jump is standardized for each action and then practice strength.

Strive to be admitted to key middle schools early, or exercise hard.

I don't even know what you're describing?

But I can probably see that you said two things:

1. You run a few hundred meters and gasp.

2. Is the physical education exam you are talking about a high school entrance examination?

A: Do you know how my former friends competed in the competition?

It's also running. Red Bull solves everything. It really has an effect after drinking. You don't mind 10 bucks for two bottles??

However, be sure to drink 1 bottle 3 hours before. Half an hour before the contest takes place, and another bottle. Maintain 100% sprint to the top.

And also. When you're running. You don't have to think about what if I can't run a few hundred meters.

You have to think about it. Brother drank Red Bull! Lao Tzu Chong. The first is mine.

b Time Method:

This method works very well. Because that's how I used to be.

The reason why you run a few hundred meters is that you run out of gas. It's not physical. Physical strength can be practiced. No matter how old you are.

I used to run about 5 laps in the playground of my school and then ran out of gas. At that time, my physical strength was too weak.

Later, I insisted on going to school early every morning. Run every day. Slowly 10 laps. 15 laps. 20 laps.

I'm always on when I feel like I'm about to hang up. I'll just go to class. It was a very good feeling.

Recently, the season is almost changing. You keep running. It's winter. You'll be comfortable after the run. You know no.

I'm sure you'll fall in love with running sooner or later.

To put it simply: 1 or Red Bull. Quickly build up your physical fitness.

2. Exercise physical strength when you have enough time. That's the most normal way to do it.

Time is running out. Just follow 1. I really can't help it. Can you buy your teacher?

3. Not enough time. Just drink Red Bull. And then in order not to be ashamed next time. Work hard. Exercise every day. Strive for the first place next time.

Hehe, it's not very difficult to solve this problem, 1: Preparing for activities is a must-do, you can press your legs, jump high on the spot, etc., first mobilize your emotions, to make yourself excited, it is best to be full of confidence and positive emotions, or you can be nervous, but don't let yourself be depressed, so that you will be more and more tired when you run: 2:

The method of breathing is very important, remember to breathe through your nose, you will feel a little bit of gas at first, but it will be good if you stick to it for a while: 3: Don't run too fast at the beginning, if you don't exercise regularly, just start running like a sprint, then it's only 100 meters, and your legs will be soft.

The physical education test is usually 800 meters, right? The best speed is faster than your usual jogging speed and slower than you can, and if you can run all the way to 800 meters at this speed, you will definitely pass the test. By the way, another important point is self-confidence, believing that you will persevere, and you will persevere.

Hehe, I'm a long-distance runner and said some of my personal experiences and hope it helps you.

I am 1.76 124 pounds.

I used to run as long as you can't, and I didn't have the strength to run far, but then I had to run because of the approaching exam, so I ran half to death in every physical education class, and after a few weeks, I found that I couldn't run tired, although I ran a few hundred meters and panted but didn't stop, and finally I could rush it, and it was easy to get a full score!

It's mainly a matter of perseverance, as long as you persevere, you can run for more than ten minutes at most, and 1000 meters is shorter for 3 or 4 minutes.

To tell you the truth, my heart rate is over 70 even if I sit still, which shows how bad my heart is.

Upstairs is very right, drink Red Bull, but if you haven't drunk it at all, it's best not to drink it for the exam (the body is not comfortable, there will be liquid dangling in the stomach, you have to drink it 30-60 minutes before the test).

Don't soak in warm water to relax, remember! Develop good sleep habits (play is important).

Drink more sugar tea a week before the exam, and drink it every day (add a lot of brown sugar to accelerate the body's glycogen decomposition and help provide energy to the body quickly).

On the day of the exam: Eat whatever you usually eat for the exam, and find someone to run with you when you run to reduce wind resistance.

It's all done by hand.

Finally, I wish the landlord a smooth exam!