Short term 200 meter training, 200 meter special training method

1.First of all, the task of squatting and starting is to obtain forward momentum, so that the body can quickly get out of the stationary state, and create favorable conditions for acceleration after the start.

2.The second is the acceleration run after the start, and the running after the acceleration start is a running section between the back leg kicking off the starting block and the middle run. Its task is to make full use of the forward momentum and achieve high speeds as quickly as possible over short distances.

When the hind leg is pushed off the starting block and the forward swing is over, it presses down aggressively and lands on the ground. The first step should be as close to the projection point of the body's center of gravity as possible, and quickly turn into a back pedal after landing on the ground. After the front leg is kicked off the starting block, it also quickly bends its knees and swings forward.

In the first few steps after the start, the feet follow two straight lines that are not wide apart, and as the running speed increases, the feet land on the two sides of the assumed straight line. The distance of the acceleration run is generally about 25-30 meters.

3.The important thing is that the middle run and the middle run are the longest and fastest sprints in the whole course. Its task is to continue to play and maintain a high speed of running.

The knee joint of the swing leg swings forward and up quickly and forcefully, and the supporting leg stretches the hip quickly and forcefully with the cooperation of the swing leg actively swinging forward, and the knee and ankle joints are kicked off the ground to form a coordinated action between the support leg and the swing leg.

4.Then when running in a corner, when running from a straight to a corner, the body should consciously lean inward to increase the pushing force and swing amplitude of the right leg, and the right arm should also increase the swing force and amplitude accordingly, which is conducive to quickly running from the straight into the corner. When running in a corner, you should lean your body towards the center of the circle.

When pushing back, use the inside of the forefoot with the right leg and the outside of the forefoot with the left leg. The direction of the kick and swing of the curve should be consistent with the tilt of the body towards the center of the circle.

5.The most important finish run, the finish run, is the last leg of the race. The task is to try to keep the high speed of the middle run and run past the finish line.

The technique of the finish line requires that 15-20 meters from the finish line, try to maintain the angle of the upper body leaning forward, and increase the speed and strength of the swing of the arms. When you get one step to the finish line, lean forward sharply and hit the finish line with your chest or shoulders, run past the finish line, and then gradually slow down.

Then you run 251 meters every day to the best of your ability, but don't start with your maximum speed, use your 80%. In the last 70 meters, you should run the 200 meters as fast as you can!Good luck with your grades.

I can only say that you have to do your best, I don't know if you have good speed or ability, don't run with power in the first 100 meters of speed, and the physical distribution of the whole 200 meters should be reasonable.

The 200-meter dash is a test of explosiveness and endurance, and it will also involve cornering skills. In the 200-meter race, after the start, you have to sprint and accelerate with all your might, and after turning from a corner to a straight, you are testing your endurance. Athletics is not practiced in a few days, if you have been training before, you can ask your coach, if there is no training, I suggest that you go for a run every day, cheer ligaments, after a full warm-up, you can do a few full 200 brews and test runs by yourself.

It is better not to get injured, so it is important to warm up.

You can try to practice long-distance running first, keep training every day, and you should be fine...

The 200m is largely determined by your technique, speed and endurance level, and your body's explosiveness. Therefore, the training should also be carried out from these aspects. To run the 200 meters well, you need to do the following:

1. When starting, you should face the tangent point of the left runway, that is, you must run a straight line for a certain distance first. 2.You can't use all your strength in the first 100 meters, you can only use about 90% of your physical strength.

3.When entering a corner on a straight, use inertia and not exert too much force. 4.

Pay attention to the key points of running in corners, such as leaning inward, swinging arms on the outside larger than on the inside, and turning the forefeet slightly inward. The purpose is to overcome centrifugal force. At the same time, the stride length is slightly larger and the frequency is slightly slower in the corner.

5. After entering the straight, keep leaning forward and sprint with all your might. 6. When running in a corner, you should stick to the left runway, which can be reduced by two or three meters, and the running width of the curve is slightly larger and the frequency is slightly lower, which can save physical strength. 7.

Relax your body for the whole run, and land on the forefeet of your feet. Usually you need to strengthen the special exercises of running, such as small stride, high leg run, back kick run, back kick run, wheel run, etc. Practice every day with the aim of improving your running technique.

Also strengthen speed, endurance exercises, and strength exercises. For example, running 250 meters, 300 meters, etc., is similar to 200 meters, and the purpose is to improve the level of speed endurance. At the same time, it is also necessary to practice more exercises such as straddle jump, frog jump, one-foot jump, weight-bearing half-squat, weight-bearing squat, and negative restart kicks, with the aim of improving speed and explosiveness.

The strength of the legs, lower back, abdomen, ankle joints and other parts should be exercised. I believe that after some time of training, grasp the technical points, and on the basis of improving speed, endurance and explosiveness, my performance will improve a lot.

There are many skills in sprinting, first of all, the starting posture should be correct, you should increase your speed in the shortest time, followed by acceleration, which requires the usual training to be in place, leg swing is key, and finally sprint, which requires your upper body to be as far forward as possible.

The 200-meter dash should strengthen the training in the following aspects:

The high-speed large-scale swing leg swing back and forth swing connection requires 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 leg and arm movements to be carried out in coordination.

Running exercises can increase the frequency quickly and effectively.

Development of stride length: The size of the stride length ability is mainly determined by the back pedal force, back kick angle, swing force, swing speed, and hip flexibility when running. Focuses on developing the strength of the extensor muscles and flexors of the thighs and the flexibility of the hip joint.

Methods: Weight-bearing leg jumping, weight-bearing stride, weight-bearing running, weight-bearing jumping steps, running steps, large stride jumps (requiring active downward pressure of swinging legs and positive landing of lower legs from front to back), frog jumping, one-legged jumping and other exercises to improve the ability to push back when running. At the same time, take high leg run, pull rubber strip high leg "wheel run", abdominal jump and other training methods to improve the swing speed, and take some other training methods and training methods to strengthen the flexibility of the hip joint and muscle stretching training.

Develop 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 all aspects of the technical movement of running.

Coordination training: Don't call your muscles antagonistic muscles. Now you can pick up some sandbags and tie them to your body and calves, and wait a month or half a month, and then I can run better for two days, and in the corners, the body is like an inward lean, and the inside and bottom are big swings, and the movement is the same.

Again, that's the same sentence.

Do what the coach tells you to do.

Don't be lazy. You're sure to do well.