I am a senior high school student how to improve the 100 meter performance

Frog jumping for a thousand meters, and a weight-bearing frog jumping for a thousand meters a month later, is simple and direct, provided that you can stick to it.

Tie sandbags to your legs, frog jump, etc., do more exercises to strengthen your leg muscles, don't give up, don't give up, you are the closest person to success

Every day is like a sprint.

Sports students must see the 100-meter sprint skills, scientific training, and reasonable diet to improve performance.

1. Develop explosive exercises.

Explosive power is determined by two organic components, speed and power. Therefore, the following exercises can be used: Deep Jump; vertical jump; weight-bearing jumps; squat and jump with weights; weighted squats; Weighted lunges exchange jumps.

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 importance in sprinting, especially for increasing the stride length of athletes, so the following methods are usually used in training: forward bend exercises; Pull the leg of the bar; longitudinal and transverse forks; Rapid flexion and extension of the rib body anteriorly and posteriorly; Kicking (front, side, and outer swing and inner combination), sitting cross-legged on the knee, etc.; Quick squat exercises.

3. Develop upper limb strength.

Grab punches, push-ups, clean and jerk and snatch for barbells, bench presses, pull-ups, parallel bar curl arm extensions, etc.

4. Develop lower limb strength.

Barbell neck back squat and half squat, weighted calf raises, weighted lunge walks, or weighted lunge jumps, etc.

5. Develop core strength.

Sit-ups, two-end push-ups, leg raises, back push-ups, side-ups, cantilever leg raises, etc.

6. Develop cadence.

For cadence training, we focus on improving the rapid contraction speed of the muscles, strengthening the flexibility training of the excitatory and inhibitory processes of the nervous system, and improving the strength of the rapid contraction of the muscles and the relaxation of the muscles. The training methods used to improve the rapid contraction strength of muscles are: high-speed, large-scale swing leg swing back and forth swing exercises, which requires a reasonable folding technique to be completed in the rapid 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 coordinated leg and arm movements. Running with fast small steps, running with high legs, etc.

7. Development pace.

Development of stride length: The size of the stride length ability is mainly determined by the back pedal force, back pedal 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.

Quickly improve your 100m performance.

1. Develop explosive power exercises: Explosive power is determined by two organic components, namely speed and strength. Therefore, you can use the following exercises:

1. Jump deep and vertically; 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 various joints and the stretching ability of muscles and ligaments. It is very important in sprinting, especially for increasing the stride length of athletes, so I usually use the following methods in my 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. Movement speed training: This link is the key to sprint training, and people usually use the method of auxiliary exercises, repetitions, competitions and games. 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.

The importance of meter running

The 100-meter run is a compulsory item in the sports college entrance examination in all provinces across the country, accounting for 20-30% of the total score. In most provinces, the 100-meter run is the former, and the performance of the project will fluctuate on the psychology of the candidates, which will directly affect the performance of the subsequent physical examination items, and even affect the results of the entire physical examination.

Technical requirements for the 100-meter run

The 100-meter running technique is divided into four parts: starting, accelerating, running and sprinting. High frequency, large stride, natural and stable; The center of gravity fluctuates less; The upper and lower limbs should be coordinated and coordinated, and the upper limbs should be bent to the side of the body and swing back and forth, and the swing arms should be strong; The lower limbs are combined with the pendulum to promote the pedaling; Good forward side renting base and linearity in running; There is a sense of rhythm throughout the whole process.

3. Factors affecting the performance of the 100-meter run

innate ability to run; the quality of the training the day after tomorrow; Good psychological quality. Among them, the quality of training is the key, including: good physical fitness training, involving explosive power and special strength training; speed ability training; Flexibility and coordination training.

II. II. II

The reason for the low performance of sports students in the 100-meter run

College entrance examination sports students are a special group, most of them are not professional athletes, and there are generally cases where the training foundation is not solid and the training time is not long. In the 100-meter run for sports students, the following problems are common.

1. The cadence is fast, the stride is small, the thighs are not raised, the calves are thrown barely, and there is no hip sending technical action.

2. The stride length is large and the stride frequency is slow, the rolling landing of the soles of the feet and the ground take too long, and there is no fast folding and swinging technology and fast ground picking technical action of the upper and lower legs.

3. There is no whole-body coordination and exercise, light lower limb movement, and weakness of the broken joints in the waist old abdomen.

4. The swing arm amplitude is small, the elbow joint bending angle is less than 900, the forward and backward swing amplitude is small, and there is a feeling of running with a sandwiched shoulder; Swing the arm in the left and right directions, the power is dispersed, and the loss of the front and rear swing arms drives the whole body strength forward and disburses.

5. Slow start, large ups and downs of the center of gravity, deceleration at the end of the sprint, etc.

These problems exist more or less, which directly affect the results of the 100-meter run in the physical examination.

Three

Elements to improve the performance of sports students in the 100-meter run

Improve the overall quality of the body

To solve the problems of 100-meter running for sports students, we must solve them by improving the overall quality of the body and improving the technical movements;

In the comprehensive quality of the body, strength quality is the foundation, speed quality is the core, and flexibility quality is the key.

The improvement of technical movements is carried out at the same time as physical fitness training, or in other words, the strength and speed qualities will be significantly improved after a certain level of fitness.

2. Get out of the misunderstanding of sports student training

According to the scientific research and analysis of the 100-meter run in the sports college entrance examination in recent years, the main misunderstanding in the 100-meter running physical examination training at the current high school stage is - heavy speed technical training, light strength quality training!

Even in strength training, there are common problems of irregular movements, unreasonable plans, and discounted training effects.

The inadequate and unscientific strength training is an important reason for restricting the performance of sports students in the 100-meter run.

**: Century Zhitong Sports Student Service Account.

To improve sprint performance, you need to go through systematic training and a comprehensive approach to wisdom, the following are some suggestions, you can choose some more practice, this is still to persevere, do not fish for three days and dry the net for two days will have an effect:

Strength Training: Strengthens the muscles, hips, abdomen, and back to improve speed, explosiveness, and endurance. Compound training such as squats, deadlifts, and push-ups can be performed.

Speed training: Shanchai conducts interval training and high-intensity interval training, such as 4 sets of 100-meter sprints, 4 sets of 50-meter sprints, etc., to improve speed and explosiveness.

Endurance training: Improve cardiopulmonary function and muscular endurance, you can do long-distance jogging, variable speed running, interval training, etc.

Recovery & Nutrition: Get enough rest and improve your sleep quality. Consume high-quality protein, carbohydrates, and fats before and after training for energy and muscle repair.

Mindset: Maintain a positive mindset and believe that you can improve your sprint performance. Warm up and stretch well to reduce the risk of injury.

Event arrangement: Participate in the competition, test your training results through actual combat, accumulate experience, and adjust your training plan.

Make a plan: Make a training plan according to your actual situation, maintain regular training, and gradually improve your sprint performance.

Seek professional advice: If possible, seek the advice of a professional coach to develop a personalized training plan.

With systematic training and perseverance through these methods, I believe that your sprinting performance will be significantly improved.

Here are some of my suggestions for high school PE students on how to improve their 100m scores in a year:

1.Set clear goals, such as improving your 100m time by 1 or 2 seconds. Only with a goal can there be a direction.

2.Assess your current physical condition and technique to identify the main factors that limit improvement, such as slow reaction time and slow acceleration.

3.Create a training plan that works for you, taking it step by step. You can add some explosive training, such as squatting and jumping, stretching, etc. It is also necessary to do a lot of special training to improve speed, such as starting clutch exercises.

4.Ensure adequate training volume and training density. Which socks 100 meters require a lot of speed accumulation. It is best to have 3-4 times a week for running, and to ensure the intensity of training, gradually increase the amount of training.

6.Participate in various 100-meter races inside and outside the school. The competition can test the effectiveness of the training, and it is also important to adapt to the mental state of the game.

7.Adjust your daily routine reasonably to ensure adequate sleep and dietary nutrition. Only after resting can you keep your baggage sold for high-intensity training.

8.Stay positive, set goals for the process, and don't just be results-oriented. In the process, as long as you see a little progress, you should encourage yourself.

Hello: I am a sports student, and I also practice 800 and 1500, I will tell you about my training for a week, if you can

Monday: 10,000 meters at a constant pace + 8x100 meters in stride (stride is when you let go of your steps and take the biggest step possible, not too fast).

Tuesday: 8 300 meters, full speed run, 2 minutes per break, must be full speed! After that, practice a few sets of small strengths.

Wednesday: 400m x 2x4 (Run a 400m first, 1 minute, 30 seconds off and another run, also 1 minute.) This is counted as a group, 4 sets to run, each group has a 3-minute rest).

Thursday: 10,000 meters or 8,000 meters variable speed run, straight + corner, after small strength exercises, upper and lower limbs.

Friday: 900m x6 (full throttle, 5 minutes off each) + 700m x6 (full throttle, 5 minutes off each).

On Saturday and Sunday, you can adjust your jogging by yourself, and keep your physical fitness from declining.

This is my training session for a week, I don't know if it's okay for you!! Hehe.

First of all, I can tell you that your general stamina is better (that is, your coach said physical stamina) and your speed endurance is slightly worse. So I think you should start with your speed and stamina. (In fact, your 800m results are not bad, with a good coach with a good coach to easily reach the second level of 2 points 03) I will help you provide you with a few plans for my training for students Group 400m, the first two groups are controlled within 1 minute 05, the last two groups are controlled within 1 minute 15, and the rest time between each group is 8-10 minutes m, 300m, 200m, 100m each run one group, a total of two groups.

You don't need to run like this every day, just run like this once or twice a week. The most important thing to improve the level of exercise training is to recover from over-recovery. It's overdosed, and it's over if you don't recover.

Therefore, there is no need to practice hard every day. It's good to practice general endurance (the 10,000 meters you said is definitely enough). I hope you can seize the most important stage of winter training and get good results in the college entrance examination!

It's very reasonable, remember to add an endurance class every week to train in the winter, this is a very important class for you to build up your ability after the beginning of spring.

That's great, I wish you good results.

Personally, I think that although your endurance has increased when you run 10,000 meters, your special is 800, which is easy for you to run out of the rhythm of running 10,000 when you run 800, and the speed will definitely not be raised, so you should warm up and run more of your own special after you, which is conducive to improving your speed.

Unreasonable You don't need to run 10,000 meters, the longest is 800, you just need to run 1,000, I suggest you run more 700 and 900 to improve the 800 meters, it should be the first explosive event in the endurance event.