How to maintain a maximum speed of 100 meters

Your muscular endurance is very important To increase your muscular endurance, you can do some squats, run more steps, maintain your strength, and pay attention to explosive training

Pay attention to the preparation of the activity, and mobilize the excitement of the muscles

Like upstairs, you need to improve your muscular endurance and speed endurance It is recommended that you do a slow non-explosive strength training to use a large number of weights and low frequency It is very effective for increasing your muscle strength I don't know if you have practiced like this Our coach has arranged a 130-meter run for us It is very effective The first 30 meters are used to accelerate, and the next 100 meters should be used to maintain this speed This training is very cool for muscular endurance training Every time we train and play, it is almost like being paralyzed Meiji can run about 15 times Too much heart can't stand Then it's time to prepare for the activity Be sure to do leg presses, waist presses, turns, shoulder stretches, fully stretch the ligaments and small muscle groups of your joints, and there are thermal insulation points to wear for preparatory activities.

The coach replied: Sprinters need talent, unlike long-distance running, which can be improved by anyone. Because speed is innate, stride length can be increased through training, and cadence can not be improved much by retraining.

It's not easy for athletes to improve their seconds, I'm not pouring cold water on you, anyone will say nice things, it will hurt people.

Training method for your reference: Keep training every day.

1. Warm-up running, small stride running, back pedal running, high leg running and other exercises;

2. Practice some short-distance acceleration runs: 30 meters, 50 meters, 80 meters, etc.; (3-5 times).

3. Improve speed and endurance exercises: 120 meters, 150 meters, 200 meters, etc., use 70-80% of the strength in the corner, and accelerate with all your strength after entering the straight; (1-3 times depending on physical strength) The aim is to increase speed endurance.

Meter running should have strong explosive power, should increase the strength of the upper limbs, waist and legs, and can do some weight-bearing and jumping exercises.

Note: Because you don't have formal training, if you practice well, I guess you can improve money. If you have any questions, feel free to get in touch.

Run with sandbags tied, run with tires in tow, and practice your reaction speed at the start.

Within a distance of 80 100 meters, accelerate from the start to run 20 meters 30 meters, and then the muscles stop actively exerting force, passively and casually "by inertia" to run into 15 20 meters, then accelerate to run 25 30 meters, and then run with "inertia" into 15 20 meters.

2. Wave run.

Set up a point on the straight on both sides of the track and field, and ask the athlete to accelerate for 30 meters, then do a 20 30-meter relaxed inertia run, then jog to the corresponding position of the second straight, and then do a fast run, inertia run or jog for the same distance. The time requirement for jogging is between 30 and 40 seconds, usually in groups of 3 to 5 reps. You can practice 2 to 3 groups in one lesson.

This method not only develops the athlete's relaxation ability and speed feeling, but also has a good effect on improving speed endurance.

3. Round-trip running.

The athlete accelerates to run 60 80 meters, and then inertia runs 20 30 meters, round trip for one round-trip, 5 or 6 times for a group, and a lesson for 2 or 4 sets. With an interval of about 30 seconds between each round trip and a break of 5 to 10 minutes between sets, this exercise develops the athlete's sense of speed. After reaching a high speed, it enters the relaxation inertia run.

Athletes are asked to pay attention to technical coordination and relaxation.

4. Relax and stride.

Run 60 100 meters of distance, use stretching and coordinated movements, and perform relaxation stride exercises at an appropriate fast frequency, 8 15 sections can be used in one exercise, and 60 90 seconds of walking or jogging can be used between each stride to intermittently.

5. Assistive exercises.

Exercises such as traction running, downwind running, and downhill running are used to allow athletes to gradually experience the feeling of muscle relaxation during running. The rational use of relaxation techniques in the 100-meter run is conducive to extending the acceleration distance, improving the utilization rate of rest energy, and mastering the relaxation technique in the 100-meter run.