100 meter sprint skills
1. Take a deep breath before the game and try not to breathe during the game.
2. Move the center of gravity forward in the first 30 meters, adjust the middle range back, and prepare for pressing the line in the last 30 meters.
When you swing your arm, your fingers are straight. Think of it as a saw.
4. Start using toes and change to forefoot in the middle and late stage.
5. Swing arm should have strength and speed.
6. Be confident when running. Get yourself excited before you run, so that your brain can run faster, so that you can rush out at the fastest speed when you start.
7. It's also a trick to keep your center of gravity high when running. Think of yourself as a tall man 1.90 meters.
8. Running must have its own rhythm, and don't be disturbed by external factors such as the rhythm of others.
9. Touch the ground with your forefoot, push it back hard, and don't lift it too high after lifting your legs. This will lengthen your flying time and set obstacles for you to create good grades, but when you take a step forward, you must try your best to keep your pace.
Sprint is a work item with extreme strength. According to physiological and biochemical theories, extreme intensity work belongs to anaerobic metabolism for energy supply. Sprint requires that the human torso lean forward slightly, but not bow its head. The arm should be bent and swing back and forth on one side of the body. It can be seen that sprint is an intense sport with high technical requirements, quick response, high flexibility and great intensity.
Sprint training should start from the following aspects.
First, develop explosive exercises.
100 meter sprint requires us to have good explosive power, which is determined by two organic components: speed and strength, and can be improved through daily practice. Therefore, the following exercise methods can be adopted: deep jump, vertical jump, vertical jump with load, squat jump with load, squat jump with load and lunge exchange jump with load.
Second, practice flexibly.
Some friends think that running 100 meters has nothing to do with flexibility, but it is not. Flexibility refers to the range of human joint activities and the stretching ability of muscle ligaments. If we want to make faster and more accurate progress in running, we need good flexibility. It is of great significance in sprinting, especially in increasing the stride of athletes. Therefore, the following methods are usually used in training: body flexion exercise; Pull the leg with the tie rod; Longitudinal and transverse arm forks; Rib wood quickly flexes and stretches back and forth; Kick (positive, lateral and outward swing) and sit cross-legged. Quick squat exercises.
Third, the training of action speed.
This link is the key to sprint training, and the commonly used methods are auxiliary practice, repetition, competition and games. Among them, the competition method is often used for speed training. Due to the short time of speed training, the frequent use of competition methods can make athletes feel high and show the maximum speed. Like the competition method, it can stimulate the athletes' high emotions, and at the same time, it can cause various movement changes during the competition, and it can also prevent the form of "speed obstacle" caused by often arranging exercises that show the maximum speed.
/kloc-what are the points for attention in the 0/00m sprint?
We often see 100 meter sprint. Event 100 meter sprint needs us to have strong explosive force and impact to help us get a good ranking in the competition. Of course, we also need to improve our speed and endurance according to our physical fitness. What are the precautions when running 100 meter sprint?
1. Warm-up exercise is very important. It is very important to prepare for the warm-up before the game. Adequate warm-up can make all joints and muscles of the body excited, and it is easier to accept the subsequent 100 meter run. Not too long, just about 30 minutes. 65438+ 0 minutes before the game, you can press leg press and do some belly dances to make you excited.
The 100 meter race is divided into three parts: starting, running on the way and sprinting. First of all, when you start, you must be quick and take the lead. Secondly, we should increase the pace, step frequency and swing arm speed when running on the way. Finally, you must not slow down when sprinting, and you must make a line pressing action at the finish line to grab time. Usually, you can do more exercises such as leg lifting, back pedaling, short step running, 30-meter, 50-meter running, 120-meter running, etc. to enhance your physical fitness.
2. Before the sprint (today to three days before the race), eat less or no sugary food, and start eating more Gaotang food three days before the race. On the day of the game, eat 80% full and digest well. You can drink 200ML of 40% glucose water 30-40 minutes before the competition. Besides, take three tablets of vitamin C instead of chocolate. Make preparations for the exercise. Track and field sports can easily cause injuries to muscles, joints and ligaments, especially lower limbs. The only way to prevent it is to prepare before the game. The more prepared you are, the less likely you are to get hurt. On the basis of jogging, you can exercise your shoulders, elbows, back muscles, legs, knees and ankles. Be sure to exercise ~ but don't spend too much energy, jog for a few laps.
100 meter sprint is the main content that many sprinters need to pay special attention to. Only by paying attention to these matters can we improve our sprint speed more effectively, and our sprint speed will not bring more unnecessary harm to ourselves.