Running 400 meters, experienced teaching skills

The 400m is a sport with the highest requirements for the comprehensive quality of athletes, because the 400m has two corners, and if your cornering technique is not good, it is likely that you will not be able to catch up with your opponent in the corner.

The 400m is not a full range of races, but a reasonable distribution of your physical fitness, generally after the last corner into the corner to start running at full speed to sprint, and the straight is the best embodiment of the ability to maintain the speed out of the corner. First of all, you have to distribute your physical fitness reasonably, divide the standard for each stage, and what kind of speed I use at what stage, only in this way can you reasonably complete the 400 meters. That's how I distributed my energy when I ran the 400 meters.

Start at full speed in the first corner, slow down slightly in the corner (if it's easy to foul at full speed), and slightly increase your cadence and stride length after exiting the corner, so that your speed increases but doesn't waste energy. The second corner into the corner to speed up the cadence, halfway through the corner to run at full speed to the sprint, you can try it, it may not work for you, but hopefully it will help you.

The 400m is an event that requires both endurance and skill, and I think you should train for endurance on the one hand, and swing your arms when running in corners on the other. Because you are 1 lane, you have high technical requirements for corner running, so you should pay more attention to these 2 aspects of practice. Good luck and good luck!

When we used to train in athletics.

There is no skill in the 400 meters, it just depends on your endurance and explosive power in the last 200 meters.

You still have to run more and practice explosiveness by yourself in order to improve.

There is really no skill or anything, 400 meters is very short, unlike 800 meters, 800 meters have skills.

Lad, practice well.

By the way, high school was also a basketball varsity team. Sports can ask me though.

That is, the hand should swing quickly, the steps should be gentle, the first 200 meters of average speed, the last 200 meters of acceleration, on the line.

The first 200 meters are at a constant speed, and the last 200 meters can be accelerated.

It is best to warm up half an hour to an hour in advance, move the joints, this is very important, and the diet does not need to be too special.

Let's take a look at the 400m running tricks and ways to improve your 400m performance

1. Running 400 meters skills:

1. Control your breathing: 400 meters as a collection of aerobic exercise and anaerobic exercise (anaerobic during sprint), it is very important to control your breathing, when we just started to run 400 meters, we must combine the pace with breathing to form our own running frequency and running rhythm, and contact the nose for breathing, improve the oxygen content of the body, and prepare for the final sprint.

2. Control the pace: In the process of running 400 meters, we must increase the distance of each step, so that we can take a longer distance under the same physical strength, and try to exaggerate our pace.

3. Pay attention to the swing arm: In the process of running 400 meters, we should put our arms on both sides when swinging our arms, and swing our arms naturally in combination with the pace, which can save physical strength and prepare for the final sprint.

4. Starting skills: After the starting order, don't be too nervous, and adopt the correct starting posture, generally using the squatting starting method, which can improve the speed and reaction time of the start.

5. Pressing skills: After running 400 meters, you can press the track, which requires pressure skills, when we are sprinting hard, generally not in the first, which will be a waste of physical strength, generally able to grab the second is the best, and to avoid collisions with other athletes because of the pressure.

6. Rear sprint skills: When sprinting in the back mile, generally when there are 100 meters left, we are going to sprint, and at the last corner, we can directly sprint with all our strength.

2. Ways to improve your grades:

1. Strengthen the exercise of lung capacity;

2. Exercises to strengthen the strength of the upper and lower limbs;

3. Practice 450 meters or 500 meters when practicing running to enhance the physical strength of 400 meters;

4. Enhance body flexibility.

The 400 meters require a full sprint, a good distribution of physical strength, and the use of track and field skills. For sprinting sports, there are skills from starting to acceleration to mid-range buffering and then to sprinting, and 400 meters as a sprinting sport, to accelerate the whole sprint, the 400-meter sports mid-range physical buffer is also very important, and it is necessary to run aerobic breathing to improve the oxygen content of the body and obtain greater energy. Let's take a closer look:

First, the start. For the 400-meter sprint sport, we generally use the squat start, which can effectively improve the speed of our start, and can improve the acceleration of the start, and the squatting start has been widely used in track and field sprinting. And generally in the 400-meter run, we will wear spike shoes for running races, which can effectively improve grip, and can be more concentrated when accelerating, helping us to improve acceleration, spike shoes are a very important role in sprinting.

Second, the future sprint accelerates.

After the start, the 400-meter sprint is about 150 meters, which is an anaerobic exercise, and the sprint should be carried out with all its might, and the daily training process should also ensure such a sprint distance, and establish a distance advantage as much as possible through the forward sprint, which can cause psychological pressure on the opponent. When running in corners, we should try our best to increase the centripetal force, that is, increase the amplitude of the outer swing arm, which can effectively increase the centripetal force in running.

3. Medium-range buffering.

After the forward sprint, in the middle of the journey to breathe as much as possible to buffer the physical strength, the buffer running distance is generally about 100 meters, in this distance is to breathe as much as possible, belongs to aerobic running, through aerobic breathing exercise to improve the body's oxygen content, to do a good job of physical buffer for the final sprint.

Fourth, the final sprint.

After the end of the physical buffer, the final sprint is to do your best, which is anaerobic exercise. Increase the speed of your run as you sprint, stick with endurance, and keep every step as long as possible until you cross the finish line.