Tomorrow s sports meeting, what to practice tonight, can you not mention the speed of two seconds, i

Let me tell you, I specialize in practicing 100 meters, usually training, no need to do it, time is tight, you find a sandbag to tie to your legs, 10 minutes before the game, take it off when you run, this will be very helpful, when running, use the squatting pose, don't be afraid of embarrassment, take the first is not ashamed, the first 50 meters of the body to lean forward, hold your breath, so that the legs are strong. When it comes to the last few meters, take your breath, hold your breath, or shout. Good luck with your rankings.

The teacher said: 100 meters, one to increase the cadence, the other to increase the stride When running 100 meters, there are still 7 meters away from the finish line, you can use the method of sprinting while shouting, which has a significant effect on improving performance. Because when people are exercising, they will have a self-protection function, and 20% of the Dharma potential has not been brought into play, and when people shout, they can break the protection and give full play to their potential.

You can try. In China, middle and high school students are tested in this way, and their scores have improved significantly. Of course, it is indispensable to practice diligently and properly supplement vitamins and proteins.

I used to be like you. By the last 20 meters of running, my legs began to weaken. Later, our training teacher said that the last point of the journey depends on your own perseverance, swing your arms, your stride is not messy, your breathing is not messy, even if you run to the last point of the distance screaming and venting, 100 meters.

The fight is ruthless!Momentum is important!

Practice the starting posture, since you can participate in the race, there is a foundation, so in addition to the usual practice, you should pay more attention to the start.

1. Find the distance between the two pedals of the starting block that suits you, simply put: the center of gravity of the body is on the hand when starting the preparatory position, and leaning forward feels like falling forward. The back leg kicks back hard at the start, which allows you to run together with a lot of initial velocity.

2. Try not to be so fast after starting, straighten your body to prolong the time for your body to straighten from bending, and try to keep leaning forward.

3. Pay attention to high leg raises and leg lift frequency exercises.

4. Before the game, put the platoon in the row and go into battle easily. Warm up before running, check your running aids, warm up for the start, and take deep breaths to relax.

Don't drink too much water while running.

Improve the explosiveness of your legs.

Quickly improve the bounce power training tutorial.

The most famous vertical jump training program in the United States, the training ability is expected to improve the vertical jump ability by more than 20 to 30 centimeters, and the exercise process is very hard, the whole process takes 15 weeks.

For each movement item, if you want to do 3 sets of one movement, the rest between groups should not exceed 2 minutes, if you have completed, you need to do the next item directly, remember not to rest!!

The first item: half-squat jump.

1. At the beginning, half-squat to? 2. Jump up at least 20 to 25cm from the ground. (If you find it easy, you can jump to 25 to 30cm). When in the air, keep your hands behind your back. When you land, finish it once.

Next, just repeat the steps above!!

Quickly improve your bouncing power training tutorial 2

The second item: raise the toes (calf raises).

1 First, find a step or a book to put on your feet, and then put only your toes on it, and your heels must not touch the ground or pad.

2 Raise your toes to the highest point.

3 Slowly lower it again and finish it once Finish with both feet, complete a set.

Quickly improve the bounce power training tutorial 3

The third item: steps.

1.Find a chair and put one foot on it at 90 degrees.

2.Jump away as best you can, change your feet in the air, put yourself on a chair, 3Repeat 2 and return the original jump foot to the chair to complete the other jump.

Quickly improve the bounce power training tutorial 4

Fourth: vertical jump.

1.Keep your feet shoulder-width apart"Lock"Your knees.

2.Jump with only your calves, bend only your pavements, and try not to bend your knees.

3.When you reach the ground, take off quickly again and complete it again.

This one is hard, you can use your hands to help you jump.

Quickly improve the bounce power training tutorial 5

Fifth item: Jumping on tiptoe.

1.Lift your toes to the highest point, 2Take off quickly on your toes, and do not jump more than or.

Frog jumping exercises are necessary and can help to improve the bouncing power, because after all, it is a way to train strength. In addition to this, there are a few other methods.

The first method, which is the most effective and the most difficult, allows you to improve your bounce in a short period of time. How to do it: Dig a pit, about a meter deep.

You strap a 5-pound sandbag to your leg and jump into the pit. Try to jump out of the pit with a load. Half a month later, dig the pit 20 cm deep, increase the weight by 2-3 catties, and continue to practice.

This cycle ends when you can no longer carry weight or jump out of the pit, and that is the end of the exercise. Lift the weight and try again to see how high you can jump.

The second method, which is not very effective, but is easy to implement. How to do it: Tie a rubber band to your ankles and jump on the spot. Practice for half an hour a day. But I don't think this method is effective.

Exercise more, you can drink.

Some Red Bull.

It takes time to increase the speed.

Day 1: Half an hour to prepare for the activity 3 sets of 50 meters and 2 sets of 100 meters once per group.

Day 2: Half an hour to prepare for the activity 3 sets of 50 meters and 2 sets of 100 meters once per group.

Day 3: Rest.

Day 4: 50m 2 sets 800m variable speed run Slow run on the straight track in the corner 2 sets once in each group.

Day 5: If you have a barbell, it's best to carry a 50-pound barbell on your shoulders Heel shrug 30 times Two sets Half squat 15 times Two sets Squat 5 times Two sets If you don't have a barbell, jump on the frog 150 meters Frog jump Three sets of 30 meters one-legged jump No two sets of feet Each set of books has one more time Push-ups Three sets of 10 reps per group All of the above must be alternated.

Day 6: Rest.

The seventh day begins with the cycle from the first day.

After two laps, start training 200 meters.

Day 1: Half State Rolling Hour Preparation Activity 2 sets of 50 meters, 2 sets of 150 meters, 2 sets of 250 meters, once per group.

Day 2: Half an hour to prepare for the activity 2 sets of 50 meters, 2 sets of 150 meters, 2 sets of 250 meters, once per group.

Day 3: Rest.

Day 4: Same as before.

One thing to pay attention to is to rest, do not exercise for more than three days in a row, every two days, you must rest, and you must rest, and the other is half an hour of preparatory activities, which must not be ignored, otherwise the light will be injured and the serious will be admitted to the hospital.

I'm going to race tomorrow, and the teacher will give us practice every day: high leg lifts, accelerated running, sprints, etc

Sprinting is Qi Ru should not Qi Zi shirt to take care of everything, usually to practice more, keep the high cavity to hold the muscles to the maximum extent, long-distance running should be the last, keep up first. I'm going to have a sports day next week, bless me!

1.Go to school 2Write Assignment 3If you have time to practice, running is best practiced every day.

Close distance is not a taxi on foot.

I practice sports. 100 is best seconds, press the following late closure to do you can improve, one: glance at the air run 40 to 60 meters in place fast run.

Two: Run 60 to 80 meters with a slope (one or two helps explosiveness) Disadvantages three: Run 120 meters, which will help you stamina four:

Double-weighting, half-kicking, and raising the leg to help the leg strength, this is my method of practice, I hope it will be useful to you, and long-distance running will be rented and practiced more.

Take at least one day off per week.

At least once a week (the distance of the interval depends on the race you are participating in) and at least 2 long endurance runs per week.

As for the specific plan for the daily sedan chair, it is impossible to give it without knowing your physical condition, exercise foundation and other factors, and even if you are given a plan, it is not necessarily scientific.

27 You can still be faster! When I was in school for physical training, 1The teacher made us run with a tire, and there were rocks in it.

2.Train a 60-meter dash every day, 3...10 laps of 400-meter running every day (if there are classmates, 400 meters can be practiced with classmates, lined up in pairs, the longer the better, the last one rushes to the first at the fastest speed, mainly jogging, moving forward at a uniform speed, watching the last one lead the team, the penultimate rushes to the first, and runs in turn), 5

Raise your hands flat and shoulder level and move forward in a jumping fashion, 6High leg raises, 5 sets of 400-meter runs at a time, mainly jogging.

After exercising like this every day, you will definitely run faster and faster, believe in yourself! My 400 meters are generally between 1 minute and 30 seconds to more than 40 seconds, but after physical training, the teacher asked us to not exceed 1 minute and 20 seconds in the 400 meters, and after 20 seconds, we have to rerun, and once the fastest time was 400 meters ran 1 minute and 12 seconds, and there was a special luck, just 20 seconds. Now it's about to be the first year of junior high school, and I don't know if there will be such an opportunity, so I'm really looking forward to it.

Thigh strength and speed need to be strengthened! Here's a way to make sure it works: run with your legs high for 10 minutes 3 times a day. Exercise speed and strength must be maximal.