One hundred sit-ups, one hundred push-ups and one hundred leg squats every day. Auxiliary to turn back to run, exercise explosive power and cardiopulmonary function, four to six times a day, five times a day. Have the ability to rush three more 400 meters. This is the most basic. You can practice leapfrog, but the cost is higher. I recommend standing on tiptoe and sprinting 100 meters, which are also more useful.