There are also 3 days of sports 100 meters run and high jump what to look out for

1. Check whether the equipment is broken, or wear too much, generally wear half-new shoes, clothes are casual, just wear track and field clothes;

2 Maintain good health and take care not to catch colds, especially on the ankles and knees.

3 Keep yourself in a good mood, listen**, and don't overthink it.

4. Run down casually, not high-intensity exercise.

Long-distance running is not suitable for obese people, endurance is not good, use follow the tactics, follow a moderate speed of running, it is best to be able to accelerate later, if it is not good, run at a uniform speed, anyway, the competition is focused on participation, the results are nothing, and exercising yourself is true.

Warm-up before the game, adjust the mentality before the game, and have a strong ability to resist interference.

Within three days, try to do less strenuous exercise, the amount of food should not be too full, you can carry out appropriate exercises, such as: jogging, squatting and jumping, sit-ups, leg presses, etc.

It's time to compete, and it's generally necessary to recover your fitness at this stage. It is very good to adjust the physical fitness and make it recover, and it is not possible to do deep training...

The 100 meters belong to the sprint, which mainly depends on reflexes and explosiveness.

Pay attention to watch the teacher shoot with your eyes at the start, it is very important to start 100 meters, and you can run if necessary.

In the running position, keep the upper body leaning forward and the arms swinging back and forth. Master the proper leg lift height.

To maintain your stamina, you must rush up in the last 10 meters.

Back-to-back high jump technique Back-to-back high jump technology refers to a modern high jump technique that uses a specific arc to run, with the back to the crossbar after the jump, and the back to the bar.

1) The complete technique of back-to-back high jump includes the following stages.

Run-up stage: It refers to the technical stage that starts from the start, runs for a certain distance (the whole run-up generally runs 8 to 12 steps), and finally steps on the starting point. Generally, it includes several aspects, such as starting mode, running route, running distance and rhythm.

Jumping stage: refers to the stage of jumping when the jumping foot steps on the starting point, and with the cooperation of the swinging legs, it jumps off the ground through landing, cushioning, pushing and stretching. The technique of the take-off phase is the key technology of the high jump.

Crossing the bar and landing stage: It refers to the technical stage when all parts of the body use reasonable technical movements to cross the crossbar and land safely on the sponge bag after taking off and taking off.

2) Advantages: Easy to learn, significant effect for beginners, and rapid improvement in grades;

Able to make full use of the running speed to improve the take-off effect;

Due to the use of arc running, when the human body runs along the arc, the body is inclined to the center of the circle, which can increase the working distance of the human body during the take-off, and provides favorable conditions for fast and powerful take-off;

The rod crossing method can make full use of the compensation effect of all parts of the human body, so that the human body can pass the rod in an arc in turn, and can make good use of the height of the human body.

3) The role of arc running.

The back-to-back high jump is crossed with your back to the bar. However, people can't run with their backs to the bar, so they have to run in an arc. In the early part of the run, you can get a relatively high running speed, and when you are close to the take-off, use the arc to make the body naturally turn to the back of the crossbar.

At the same time, the arc run can make the human body obtain centrifugal force towards the crossbar, helping the athlete to cross the crossbar.

When starting the race, you should lean forward and react quickly, swing your arms as hard as possible, land on your toes as much as possible, and clench your teeth and rush forward.

Note 3 points: 1 To warm up first, press the legs and ligaments.

2 Start quickly and press the gun to run.

3. Don't slow down when you reach the finish line, rush out for 10 meters and then stop.

When running, the toes are so hard that the heels do not touch the ground.

From the start, you have to accelerate with all your might, pay attention to your breathing, 100 is a sprint, which is an anaerobic exercise in itself, and it is best to run in one go.

Sneakers should not be slippery, they should fit well, and have some chocolate before running.

Keep up with the pace in the preparation run, and run faster and faster in the back.

The center of gravity of the body is OK downward.

Run to the point of the referee's gunshot.

Don't take a bath and don't eat too much.

There is no 120 days to think about speed training, because the technical training of sprinting is very comprehensive and complex, and the initial assessment test alone will take more than 1 week to analyze the comprehensive situation before you are trained, so as to provide information for future training; If you don't have enough time, you don't have to think about core strength training, because the strength development of various large weights and local muscle groups must rely on a lot of equipment, and it is definitely not okay to go to the gym without time.

There are 2 loopholes you can exploit right now: 1Starting technique 2Acclimatization of the site.

Starting practice for you can only practice listening to the gun, generally speaking, people who have not received special training to listen to the gun, the fastest start is the second, the person who has been trained and has good results can be improved to the second, the best age to practice listening to the gun is 7 14 years old, after the beginning of puberty at the age of 15, the effect of this training decreases greatly. The main method of listening to the gun is to quickly swing the arms on the spot (to practice the coordination of the whole body), and to raise the legs on the spot (to practice the frequency of movements).

You try to relax, don't put pressure on yourself, you first step to protect the ligaments and don't do a lot of exercise, the second step is to pay attention to enough sleep time to make yourself full of strength, the third step is not to exercise a lot every day, just pay attention to your own adjustment every day, I believe you have a new breakthrough.

7 days is hard to do; Practice high leg raises, don't train for the last two days, just do some jogging.

Run 800 meters a day to practice endurance so that you will not be unaccustomed to it at that time, and then ask the teacher to practice a start, and do not do too much exercise in the case of seven days to avoid hurting the muscles and bones.

There are sandbags tied to the legs. Take it off when you play, but you can't do strenuous exercise when the sandbag is on your legs, just a moderate amount of small exercise.

There is not much time left, it's too late to train the thighs, just practice the calves, and the high jump and 100 meters rely on explosive power, and the effect of training the calves will be more obvious. Do a few sets of abdominal jumps every day (which can exercise abdominal muscles and explosiveness, and enhance high jump); Do a few sets of high leg raises and hand swings on the spot (for a 100-meter boost).

The 100m is a competition sprint event, and the main factors that affect the performance of the race are cadence and stride length.

1. Cadence, that is, the frequency of footsteps, is one of the important factors that determine the speed of walking and running.

Training means: 1. High-speed large-scale swing leg swing back and forth swing contact, requiring a reasonable folding technique to be completed in the rapid swing, the tighter the swing leg size leg folds, the smaller the radius, the faster the swing speed.

2. Speed up the speed of the soles of the feet on the ground, and it is required to shorten the time of vacancy as much as possible.

3. Rapid arm swing leg swing exercises, which require coordinated leg and arm movements.

Second, the step size is usually expressed in meter steps. Its size is determined by the length of the legs, the strength and angle of the push, the flexibility of the hip joint, and the coordination of the various parts of the body. In addition to the congenital nature of leg length restricted by height, through exercise, enhance the strength of the leg and the flexibility of the joints, improve the angle of the back pedal and the coordination of all parts of the body, the stride length can be increased.

Factors that affect step size include:

1. When running, the angle, direction and force of kicking the ground with the legs on the ground.

2. The initial velocity, angle of take-off, and air resistance when the body is in the air.

3. The way the body and feet land.

Carry out the exercise of leg extension strength, the muscle strength is large, the contraction speed is fast, which can effectively increase the initial velocity when taking off, and increase the running step length.

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.

To run a hundred meters you can wear spiked shoes.

High Jump can wear regular shoes.

Train ligaments and calves, ligaments are to step over a big point, and calves are to move fast.

When jumping high, you have to jump and pull the ligaments.

All practiced. That's how I run 100 meters. Got the first!

Don't save effort when you start rushing forward.

Eat and drink well and rest well.

Personally, I think that running 100 meters requires a fast pace while taking a big step.

How to make the pace fast? Be sure to swing your arms vigorously.

Because the arms swing quickly and powerfully, the legs will increase their cadence because they have to coordinate with them.

You must adjust your mentality in high jump, you can't be afraid, even if you can't jump, you have to try to jump, otherwise it's better to report a long jump

You Liang Tsai is 12 years old, and it is estimated that the passing height will be 75-85cm. If you're around 155 tall, it's definitely not a problem to jump over. I could have it when I was your age. It's the guts that matter! Just take the first step!

Tips: 1) The pole used for the competition cannot be straight! Generally, the two ends are high and the middle will be lower, so you must pay attention to the lowest point and jump through the middle when jumping.

2) Calculate the pace is important! You stand in front of the pole and then run towards where you're ready to start, counting your steps as you go. When you get to the starting position, you count how many steps, and when it's time to start, you run more bridges and fewer steps.

Time-tested! Note: The cadence and speed of both runs must be the same.

Otherwise, it's in vain. I am not a sports worker, but I have participated in these sports as a child.

I don't know if it can help you.

Finally, I wish my little sister can carry forward her style and achieve great results!!

No matter what skills are not as important as practice, but practice needs an appropriate amount, try to run 500-600 meters every day, try to jump 50 times a day, until the first three days of the competition, remember not to practice, to the day of the competition to warm up, play your best.

As for what you eat will affect your physique, it depends on each person's physique, but I advise you not to eat too much hot things, as for eating things that will affect your grades, it depends on what your diet is.

What to eat before running should be decided by yourself, that is, don't eat too full, just eat half full, you can eat some milk + eggs or eat noodles and so on.

Eat chocolate before running, it's better not to, if you want to eat it to see if it's hot, if it is, don't eat it, because the calories are enough, if not, you can also help you replenish some calories and energy.

As for the high jump, the first thing is whether you usually practice well, and the other is based on your personal high jump performance, and there is also the running that must be enough during the high jump, which can help you jump higher.

I'm going to compete at the school sports in a few days...Don't run 1000 meters half an hour before too much water, don't eat chocolate, stretch your muscles before running, and do a warm-up. Running 1000 meters requires more practice. Don't go fast or slow when running, it's best to keep a speed....Finally, it depends on the situation and sprints. Good luck.

Don't eat too much before running, or you won't be able to run.

I searched before the sports day and there were a lot of them.