First of all, the most important thing is to store your physical strength. Generally, you can climb mountains, ride bicycles and run long distances quickly. First, run a few laps at a time to warm up, and then prepare to warm up. Second, leg press, kicking, leg lifting, short running, back pedaling and so on. Third, when running, run with your forefoot, and you will get used to it after a while (it will hurt a little at first). Fourth, stick to the above actions every day, and you will feel much better after a while. 5. In the process of running, you should keep striding, and you will feel it after doing it for a while. You can find some books for reference. Practice running skills with adequate physical reserves. Sprint depends on stride length and stride frequency. The things that need to be practiced in the 200-meter run are: 1, stride; 2. Step frequency; 3. start; 4, running in corners; 5. Speed endurance; 6. strength. 1, striding. Draw or put signs on the runway according to your stride size, and then cross these signs as fast as you can. Pay attention to "crossing" rather than "running". Raise your thighs as high as possible, fully place your calves, and send your hips (that is, the joint between thighs and waist), which is a bit like lunge running (lunge running does not need to place your calves). Practice this 5-8 groups every day to see your physique. 2. Step frequency. You'd better have a friend to help you when you practice walking frequency. If someone helps you, find a rubber band (the one with good elasticity) and let your friends pull you with it. You run forward with maximum strength and speed (the forefoot pushes back quickly, just like lifting your legs, but lean forward as far as possible), and your friends pull you behind. When your legs can't be lifted, your friend lets go of the rubber band. 5-8 groups in the same day (you can add a little more). If you are practicing alone, practice pedaling with your hands on the wall (remember, you must use the fastest speed and then turn around and run). 3. Let's get started. It's best to find a starting gun, find a friend to help you start it (if you can't find it, shout), install the starting device (if you don't have it, dig two holes in the ground with a depth of about 5 cm), the distance from the front pedal (pit) to the starting line is 1.5 steps (near the outside of the runway), and the distance from the rear pedal (pit) to the front pedal (pit) is one and a half steps. When "in place", take a deep breath and go on the road. Put your feet on the starting device (pit), put your hands and four fingers together, and your thumb is Zhang Kaicheng-shaped. Support is parallel to the starting line and relax your body. When "preparing", lift your hips and push your legs hard, and the included angle between your legs is about 90 degrees. Don't use your hands too hard (it is advisable to lower your center of gravity) and look ahead; When shooting (running), push your legs forward and take the first step forward with your hind feet (the landing point is obliquely in front of your body, and it is not easy to go too far with the shoulder-width position on one side of your body as the central axis); The front foot is the same (stepping on the other side), so the body gradually rises and rushes out for about 30 meters. So, practice 8- 10 groups every day. 4. Run in the corner. When running in a corner, you should pay attention to the swing amplitude of your right hand is greater than that of your left hand, and lean to the left to overcome eccentricity. When practicing, you can jog from the straight, accelerate after entering the corner, and lead the corner according to the action (don't cross the line after leaving the corner, relax and enlarge the pace 10-20 meters). 5. Speed endurance. First run 400 meters at a speed of about 50%, rest for a minute and a half, and then run; Then run 300 meters at 80% speed, and run twice a minute at rest; Finally, run 200 meters at 100%. 6. strength. Conditional barbells and unconditional leapfrog are both better ways to practice strength. When I was at school, I was 170 and weighed 68. I practiced sprinting for almost two months (formerly a long-distance running event). My score in 200 is 23 seconds zero, and my score in 100 is about 1 1.8 seconds. At that time, the daily training was basically: 1, warm-up (about 20 minutes). Mainly jogging, you can use variable speed running (fast straight, slow curve or slow straight, fast curve) when you catch the loop. After fever, leg press pulled a ligament. 2. Basic running movements (about 10 minutes). Such as running with legs up and running backwards. I believe you have already taught it in physical education class. 3. Step exercise (8- 10 group). 4. Step frequency exercise (5-8 groups). 5. Bending technology. (group 10- 15). 6. Let's get started. (groups 5-8). 7. Start+corner (about 5 groups). 8. Speed endurance (similar to the above). 9. Push the barbell. 10, relax. Relax running, stretch muscles, and ask friends to massage their legs. Remember! ! ! Warm-up and relaxation are essential in physical exercise. Before the game 1 week, there was no heavy training, mainly long-distance running (slow for a long time) and starting. Eat some sugar within 2 hours before the game, and just eat some sugar before 1.5 hours, which can improve the excitement. If you are nervous after getting on the runway, take a deep breath and adjust, close your eyes and think about running or sprinting in a corner. If it really doesn't work, you can raise your hand after "preparation" to indicate that the starter is not ready to make another move and ask for a fresh start. I'll give you a few shots. Don't form that habit.