100 meter running skills

As we all know, the fitness exercise is running, but there are many kinds of running, such as 100 meters, 400 meters and 800 meters. Running skills at different distances are different. If you want to win in the 100 meter dash, you need to master the skills. So what skills are useful for beginners or people who want to improve their running speed? I hope it is useful to everyone. ?

100 running skills

In fact, sprinting is more difficult than long-distance running, because the key to success in sprinting is not endurance, but technology. /kloc-how to run the 0/00 meter sprint? What technologies are helpful to improve the speed? Let's get to know each other.

1, do warm-up exercises before the game, jog around the stadium to warm up, and then adjust your breathing to get enough oxygen.

2. Use your toes at the beginning. After the start, use the forefoot to exert force. When you reach the last 30 meters, try your best to rush forward and get ready to press the line.

3. After the game starts, lean forward, move your center of gravity forward, swing your arms like a saw, and have strength and speed.

4. Be confident when running, because only in this way can you stimulate your fighting spirit, fully mobilize your body's energy and move forward at the fastest speed.

When running, you must have your own rhythm. Don't be slow and fast, which will affect your breathing. In addition, don't be disturbed by external things. You should focus on the end.

6. Don't cross your legs when running, which will increase the space for long legs to stay. You should grasp a degree and try to make progress with the least effort and the shortest time.

/kloc-how to train at 0/00 meter?

Run 100 meter. If you want to run fast, you should practice hard at ordinary times. /kloc-how to practice 0/00 meter? /kloc-what are the practice methods for 0/00 meter? Let's get to know each other.

1, develop explosive exercises

Explosive power includes speed and strength. Usually, the 100 meter sprint needs a good explosive force, so you should practice it every day and gradually improve it. To practice explosive power, you can use methods such as vertical jump with weight, squat with weight and deep jump.

2. Flexible practice

Running 100 meters, many people think it has nothing to do with flexibility. In fact, it is. Generally, people with good flexibility are more flexible and run faster. So if you want to improve your speed, you need to improve your flexibility through practice. Specific exercise methods include leaning forward, pulling legs with poles, crossing arms, sitting cross-legged on your knees, and squatting quickly.

3. Action speed training

It is necessary to do speed training, because if you only practice 100 meters, you can run faster, but you have to practice constantly. The methods of practice include auxiliary practice, repetition, games and so on. Persisting in practice can enhance people's self-confidence, stimulate people's fighting spirit, and then improve people's speed.

How to improve the speed of 100 meter?

Sprint is a periodic movement of speed and strength, and sprint speed consists of reaction speed, action speed and displacement speed. To increase speed, mark the following points:

1. Generally speaking, it is helpful to improve the action speed by practicing the reaction speed first and then doing the explosive fast strength exercise.

2. Joint strength training should be arranged before displacement speed training and after speed endurance training, and then "long jump" training will help improve the ability to maintain high speed and increase the stride.

3. There should be the concept of "two in one" in training. Attention should be paid to the speed of movement in joint strength training, and the main joints should be adjusted in time during speed training, so as to actively participate in exertion.

4. Doing more swing exercises before and after each speed training class can eliminate the feeling of muscle soreness, reduce energy consumption and better maintain muscle elasticity.

5. The practice of developing running speed should not be combined with various endurance exercises, nor with strength endurance.

100 meter often makes mistakes.

Running 100 meters, many people will make low-level mistakes, which will affect their performance. What are the common mistakes in running 100 meters? Details are as follows:

1, running posture error: insufficient knee extension, left and right swing arms shaking or higher than chin, jumping forward, shaking your head, looking back, gnashing your teeth, clenching your fist or craning your neck, burying your head or running with your head up.

2, wearing the wrong: in order to oppress the feet and make them feel nervous, some people will wear shoes of a smaller size. Actually, this is not right. You should choose the right shoes so that you can wear them comfortably.

3. Diet error: Eating some indigestible food or some high-calorie food before the competition will affect the body, leading to physical discomfort and failure to play the normal level.

Matters needing attention in running 100 meters

100 meter sprint requires runners to have strong explosive force and impact force in order to gain a good reputation in the competition. In practice, we should not only improve our quality, but also improve our speed and endurance. In addition, there are many things to pay attention to, as follows:

1. Warm-up exercise time should not be too long, 10 minutes is enough. If you still have free time before the game, you can simply do leg press, belly jumping and other actions.

2. The100m run can be divided into three stages: starting, running on the way and sprinting. You must start quickly and seize the favorable opportunity. On the way, you must speed up the running, slow down the sprint, do the line pressing action and fight for a few more seconds.

3. If you have time at ordinary times, you can do some exercises such as running in small steps, leg lifts, 50-meter running and 120-meter running to enhance your own quality.

Don't eat sweets, especially chocolate, before sprinting, because high-sugar foods are not easy to digest, easy to accumulate food and make people uncomfortable. If you have eaten high-sugar food, you can drink glucose water and take vitamin C to help digestion and promote absorption.

5, in the process of running, in order to avoid muscle, joint and ligament damage, try not to let the feet in a state of fatigue.

6. If you feel unwell and hard to persist, you should stop and have a proper rest, and then continue running. Don't neglect your health because you want to win.