The explosive power of legs and hips is very demanding in sprint. To improve sprint ability, we must first improve the strength of these muscles. Aside from the exercise methods of many equipment in the gym, Yu Jun only provides unarmed exercise methods in track and field, which is equally active and effective.

There are terraces around the track and field, which is very suitable for this basic sport. Both feet can jump on the steps. Generally, there are at least 7-8 steps in the stands, so jumping up is 7-8 times in a row. It is recommended to jump 4 groups with your feet and 3-4 groups with your left and right feet every day.

The grandstand steps of track and field are generally about 20-30 cm, and the height of the platform steps of slightly professional athletes is higher. If you want to further improve your explosive power, you can even find waist-high separate steps to jump up and down repeatedly for training, but you must pay attention to safety.

In addition, climbing the stairs with a load (climbing on the barbell in the gym) is also a way to exercise the explosive power of legs and hips.

Step 2 jump on the runway

When you have finished the step jump training method, the next step should be to go to the runway for continuous jump training with alternating left and right legs.

Jumping exercises leg explosive power, upper arm swing strength and overall coordination.

Four groups of continuous jumps with a distance of 50m or 100m are suggested.

3. Experience the whole journey of 100m on the runway.

After completing the above two basic quality training, several groups of whole1000-meter runs are finally completed. At least 4 groups are recommended,100m.

Generally speaking, 100m running in Jun is simply divided into three stages:

(1) Speed increase from 0-30m is very important in the competition stage, which is a direct manifestation of explosive power. Different from the steady acceleration of 200m and 400m, 100m requires explosive acceleration, so the lower the body center of gravity, the better, and the lower the windward side. Therefore, we must adopt and adapt to the squat starting position, not the standing starting position. The process of running is not to stand upright quickly, but to stand upright gradually with the acceleration.

(2) After 30-50m, accelerate to 30m, and the human body is basically completely upright, but there is still a certain distance from its maximum speed. At this stage, people should reach the maximum speed of personal ability as soon as possible.

(3)50- 100m, this stage is the embodiment of the ability to maintain the highest speed. Although the distance of 100m is not long, in fact, many professional players don't have enough endurance to maintain the highest speed in the second half.

When you train to run 100 m, you should have a good understanding of the significance of each stage above, and seriously implement the goals of each stage. This is actually the basic tactical thinking of running 100m, and recognize which stage of your ability needs to be strengthened.

The above training methods are mainly 100m, but the requirements for 200m and 400m are still very different, and they tend to pay equal attention to speed and endurance, control stride rhythm and so on.