Sprinting has slowed down! Why?

Because you're older, heavier, and bigger, the frequency is lower, and it's normal.

In the past, you used to exercise regularly, and if you didn't exercise your muscles, you would relax.

In winter, the speed will be slow, or the reason why you haven't warmed up and stretched, and you haven't practiced for a long time.

It's normal not to exercise, but sprinting doesn't get that far

First of all, you can't run on an empty stomach or too full before running, and you can't run just after a strenuous workout.

Based on my experience of participating in competitions for more than 10 years, my personal opinion is:

100 meters: full sprint;

200 meters: I personally have a bit of a hard time accelerating the whole process, so after my own thinking and communication with my coach, the method that meets my personal physical fitness is to accelerate the first 100 meters, accelerate the curve through the adjustment of posture and the adjustment of the swing arm (the most refreshing way to pass the corner), and ventilate when entering the last 80-90 meters sprint according to your physical strength, so no matter how hard the first 100 meters are, you must hold a breath and do not send, and to the last 80 meters (according to everyone's endurance) take a deep breath, under normal circumstancesAfter the breath is exchanged, the physical fitness can be strengthened instantly, and at this time, sprint to the point with this breath. This method is very efficient to run 200 meters, and the process will not be very hard, and there will be no first 100 meters and the last 100 meters will not be able to rush.

In addition, sprinting requires speed, and the speed is determined by the swing frequency of the foot and the stride length of each step, and the stride length is determined by the length of each person's legs, so it is generally not easy to improve, but this doesn't matter, after the stride length is determined, the frequency will increase faster. However, there is an important point that the frequency of leg swing is absolutely directly related to the frequency of your arm swing, and the fast swing of the arm will drive the fast swing of the leg, so no matter how long or short the run, if you feel that the frequency of the leg has decreased, you can increase the frequency of the leg swing by speeding up the arm swing, which is absolutely effective!

You can try it, I hope it works for you, and if you have any other questions, you can always come to me, I've been an athlete for many years

Then practice stride jumping. It's okay to pull more ligaments, do more split-leg jumps, and if you can't heel at speed, the step is bigger.

It's best to practice more and become more familiar with your physical fitness.

Pull the ligaments. You don't have good coordination.

Raise your legs high and practice.

If you don't know how to practice, you can search on the Internet.

I can't.

You don't have to worry about a few stages, the time of 100 meters is too short, there is no time for you to react, all the technical action essentials are instincts after years of training.

Let's talk about the technical essentials, it seems that you don't understand it at all.

1. When squatting and listening to the gun, the arms only play a supporting role. The gun sounds, the force leg takes a small step, the center of gravity must not shake left and right in the acceleration stage, and the starting stage does not seek stride, and the first start frequency.

2. The center of gravity is the lowest at the start, how can you lean forward again? The center of gravity is gradually raised to the normal position, and the swing arms and legs and the whole body are coordinated, regardless of who comes first and who lasts. 4-5 seconds is too long for your level, or that sentence, the center of gravity determines the body posture, why do you deliberately hunch your back if you don't have such a strong acceleration ability?

The normal upright body will naturally be achieved as you accelerate the completion, don't deliberately pursue it.

3. The forefoot is used to get the maximum ground gripping force throughout the whole process.

4. When running in the middle of the race, the body is straight and leans forward slightly, and the head feels forward. If you feel that your feet are empty and your body is leaning back (amateurs are like this, because of the lack of waist and abdominal strength), strengthen the swing arm.

5 As long as the spikes can be worn, they will have little impact on your 100-meter performance.

If you have any questions, feel free to ask me.

The 100-meter meter is divided into three stages: start, midway, and sprint.

Start: There is indeed a process of shifting the center of gravity and increasing the speed at the start, but it is not as long as 4 5 seconds, and it is basically completed within 5 7 steps. At first, it requires conscious mastery, but then it becomes a physical memory.

On the way: On the way, the emphasis is on the stable speed and pace, do not blindly increase the speed or concentrate on increasing the pace, only the combination of the two is comfortable, in order to play the level.

Sprint: The sprint phase will increase the cadence and stride length, especially in the last two steps, consciously shift the center of gravity forward, and use the body to press the line.

These are all things that require constant practice, transforming what was originally a conscious technical action into a natural response of the body.

Spikes are best worn appropriately, slightly tight, but not affect the toes, because sprinting mainly relies on the forefoot of the foot, slightly tighter to keep up with the foot, running will be more comfortable, good force.

1. Check whether the start is correct and whether the running posture is scientific.

2. Sprinting should also insist on exercising, it is best to have a sprint every day, after a period of exercise, the performance will be improved.

3. It is best to have partners to practice together, compete and encourage each other, and the effect is good.

1. Improve the reaction speed and starting speed at the start.

The reaction speed and starting speed at the start of a sprint can increase the performance of a sprint race by seconds, or even faster. In terms of reaction speed alone, a fast reaction speed can improve the performance of the game by seconds. To improve reaction speed, emphasis should be placed on improving auditory ability.

Methods such as gunshots, high-fives, whistles, etc., can be used to send out signals suddenly. Do quick starts, moves, hand touching high objects, standing jumps, half-squat jumps, and a variety of quick reaction game activities. You can also listen to the signals and do exercises that can help improve your reaction speed, such as quick arm swings in place and high leg runs (5 to 10 seconds).

Carry out reaction speed training, pay attention to a high degree of concentration, pay attention to listening to signals, so that reaction actions can respond early. According to research, the reaction speed of the athlete's central nervous system and muscles when they are in a state of tension is about 60% faster than that in a relaxed state.

3. Increase stride length and cadence.

Stride length and cadence are important factors in determining running speed. Keeping your stride up more often will increase your speed. To improve cadence, you can use fast pedaling on the spot, high leg run, support high leg run, fast small step run, fast frequency "short grid" running, etc., and downhill running, downwind running and fast frequency traction running exercises are also effective ways to improve cadence.

The duration of the exercise should not be too long, and the duration should be able to maintain the highest frequency of practice.

Fourth, improve sprinting techniques.

The achievement of excellent results of sprinters depends to a large extent on reasonable sprinting technique. Therefore, in the training of sprinting exercises, it is necessary to repeatedly emphasize that running is natural, easy, coordinated and powerful, and has a large stride, so that the muscles are stressed and relaxed alternately. Emphasis should also be placed on two-legged pushing, coordination and coordination, correct upper body posture and arm swing techniques, and the training of starting and post-start acceleration running techniques should also be strengthened.

To improve sprinting techniques, coaches should let students watch more technical movies and ** for elite athletes, in addition to elaborate lectures and standard demonstration movements. Improve your running technique and choose effective training methods.

It must not be deformed, and every bit of action must be regular.

The third is to maintain a good attitude.

How to speed up the question.

If you do all of these things, the athlete level is not a problem.

These four points are how you can improve your speed, and you can experience them based on your own experience.

There are 2 factors that determine sprint speed; 1. Cadence. 2. Stride length, depending on the person, you think about which one does not work on the targeted exercise, so as to improve your sprint performance, training should be scientific, pay attention to training and recovery!

I used to be on the varsity team. The teacher's training is from week 1 to week 5Trained in strength, technique, flexibility, speed and endurance.

Pull over the tires. My own opinion is that first you have to warm up and then do a couple of rounds of training. For example, three groups of 100.

Three groups of 300But it has to be in tune with your body. If the intensity is too much, it will be too much.

There are also individual items that are different. For example, hurdles are very skillful.

You have to run long distances first, if you want to keep accelerating, endurance and a certain amount of running skills are indispensable, if you want to be fast, you can practice running in small steps, but also to accelerate running is skillful, you go to try to keep trying to accelerate on the way to long-distance running, don't worry,