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How can we ensure the fastest 200-meter run?

wuqianyi19972010-03-03 18:10:16 +0000 #1
To test, I have every time 38.7 seconds - Hao Mana!

How can I run fast? (A popular term that)

with sandbags will run faster so?

Calf would be a result of the thicker do with sandbags?
zhanghongyubo2010-03-03 18:18:50 +0000 #2
sprint is a lot of skills, first starting position to be correct, in the shortest possible time to improve your speed, that is followed by acceleration, which requires the routine training should be in place, kick is very important, Finally is a sprint, and it requires front of your upper body as far as possible. and so on. If there is a good point for the church a better coach personally!

1, sprint to the rules and characteristics

sprinter (100 meters, 200 meters) is a periodic rate, speed, power and technology of combining physical class sport. It requires athletes in the game when the force of his own energy capacity, with the shortest possible time to finish the course; sprint in track and field competition among all of the items is the shortest distance, fastest speed, that belong to the limit regime campaign.

2, improve sprint performance in several important factors

and sprint performance-related factors are many: stride frequency, stride, speed, speed, capacity, power, and muscle and joint flexibility and coordination; have athlete's psychological quality and technical standards. There are three factors most relevant to improve sprint performance.

(A) a reasonable right technical movements

athletes can master the reasonable and correct technical movement essentials, the future can achieve a high level of the basic conditions that must exist. Because Sprint is a cyclical movement, full to repeatedly run Ji Shibu. 1:00 minor errors, repeated, it becomes a big problem. If every step of the stride can be lengthened 5 cm, then the 50 steps can be 2.5 meters to win the advantage. Therefore, we should make great efforts to improve technologies. Technical specifications and reasonable action to run the action is mainly manifested in the structure to be more in line with the principles of biomechanics, so running a better demonstration of the technology-oriented and efficiency-oriented savings. Specific form in the running performance of the technology are: the action to run a balanced center of gravity up and down small; upper and lower extremities with the coordination of movement, upper arm positive powerful combination of lower limbs put pedal to swing to promote tread; run forward and straight line is good, and the whole a good sense of rhythm and so on. In short, enabling players to master a reasonable and correct the technical essentials, we are in training will be given a multiplier effect.

(B) special forces capabilities

force is the foundation. Almost all of the competitive nature of sports are inseparable from the basic strength training. In the sprint strength training, teachers should practice a one-time strength (explosive) and a series of strength exercises (special forces capability) Organic combination of good. Strength training in the past, we used the means are more generally large weight, the weight of the absolute number of little strength training. Explosive development of this approach is better. However, in the sprint, we should attach importance to the special forces capabilities. Because the general strength training, weight, number of no more than 10 times. According to the project characteristics (sprint is a cyclical sport), if running 100 meters, at least need to use 45 steps to 48 steps or so (men), 200 meters even more numerous. Therefore, we sprint training process even more important is the continuing role of the power capacity of muscle, which is a special forces capability. Specific to the training methods and means can be used are: rubber kick, a high leg lift weight-bearing, 100

200 meters paragraphs stride jump and so on.

(3) speed capabilities

speed capability is the core. The sprint, the last point of view is generally that speed training is the core. But I think that is the speed capabilities need to firmly grasp throughout the core. The so-called speed capabilities, that is, the ability to maintain speed, it now commonly referred to as speed endurance is different. Specifically in terms of training means the speed capacity refers to the maximum intensity, or are close to maximum strength to complete the paragraphs 100 to 200 meters run; it is characterized by duplication of a low frequency, intermittent longer time, a great strength. The speed endurance is slightly lower intensity (80%

90%) of 250

500 meters paragraphs running; Its characteristics are repeated more frequently require to run the average intensity, intermittent time relatively short. Some of the athletes after the process capability is not good, the result is that specific performance will not be a good result of the analysis is the athlete's stride frequency and wrong. But in fact very likely that the athlete within 50 meters of short-range good rhythm, the intensity is also high. Then, the athlete's absolute stride frequency should be good; only relative stride frequency is not good, that is his ability to keep pace not good enough. If the athlete through the targeted system training, speed, capacity has been improved, and he is still able to maintain his former half of the stride frequency and speed of the original; then his special achievements and wholly positive step-frequency indicators were tried on the corresponding .

3, Summary

(a) master and reasonable, the right technical movement essentials, is in the future to achieve a high level of the basic conditions that must exist.

(B) the basis for strength training is a sprint, while the specific power capabilities should be the focus of short-range athlete strength training task.

(3) speed training is the ability to sprint core.

To sum up, improve sprint performance by many factors. However, the rate of capacity is the most important. Therefore, in sprint sports training, particularly training session on the runway, we should all along have to firmly grasp the ability to run specific, that is the core of the speed capabilities to train.

Sprint training in several specific issues

(Dan. Wade ratio (Britain) 80 years)

1, sprint training of 10 basic elements of

1, technology

2

3 dynamic flexibility, static flexibility of of

4, strength

5, the absolute power of

6, power endurance

7

8 speed-strength, speed, endurance

9, the maximum speed of

10, buildup capacity

2, sprint training, the core elements of

1, Technical

2

3 dynamic flexibility, static nature of flexible

3, the elements of the role and the relationship between

technology and combining dynamic flexibility will increase the step length and stride frequency effects.

Step length and stride frequency reflected in the sprint by running in three different phases: buildup, the maximum speed of running, speed, endurance running.

In improving the core element prior to the other seven factors, as well as raise:

fast power - power plus speed on the formation of fast power

power - is divided into two kinds of absolute power and strength endurance

absolute power - refers to the be able to lift the maximum weight capacity of

10 times the strength endurance - is the athlete lift a small weight capacity of up to repeat the number of times

(absolute power for the buildup coupled with the speed, strength endurance coupled with the speed for running-and post-trip journey speed endurance run)

strength of endurance can be divided into two factors: local muscular endurance and overall muscular endurance.

Local muscular endurance that the partial duplication of the ability to move muscles.

Overall muscular endurance to maintain the ability to force people as a whole, mainly by improving cross-country running and combinations came this capacity.

Sprint athletes to improve performance must take into account the above 10 elements. See the figure below.

In addition, the athletes have their own weaknesses, weaknesses in training to be targeted for training; protein is the main nutrient sprinters to intake enough protein.

Ⅰ Ⅱ Ⅲ

acceleration a maximum speed of 2 speed endurance nutrition



3 ---------- stride frequency step size for the weaknesses in training

Technology 4 dynamic flexibility 5



static nature of flexibility and strength of six fast-7

rate of speed and strength 8



absolute power 10

9 strength endurance of local muscular endurance muscular endurance as a whole

Figure 10 basic elements of a structure chart

That 10 elements are interrelated and production impact.

For example, the power with absolute power and strength endurance, strength endurance is also an element of local muscular endurance and overall stamina;

combine strength and speed became a speed-strength, static nature of flexibility plus forces will be able to quickly improve the dynamic flexibility sexuality, power and flexibility to use technology, step length and stride frequency will be increased.

Then step length and stride frequency at the three stages of sprint technique (buildup, the maximum speed, speed endurance) reflected on the form the complete process of sprint training.

From the diagram, this element is 10 vertical increase, but the specific arrangement is not the case. Another year, the 10 elements in parallel, rather than vertically carried out. Is not increased by one element after another element to raise is the improvement of several elements simultaneously, such as speed-strength is based on the strength, in fact, while doing strength training exercises are carried out speed and strength.

How to blend together elements arranged into 10 training programs.

Here are 10 elements in the arrangements for the annual training program for example:

No. 1 phase (preparatory phase) Phase 2 (during competition) Phase 3 (transition period)

speed endurance (partial, total) The first stage to the third phase of the mid-
maximum speed capacity of the second stage to the third phase of the end of the mid-
buildup capacity since the late second stage to the third phase is completed

technology, the first phase - the second stage to upgrade technology to maintain technical capacity

of flexible static mainly in the first phase of development remain static throughout the year

of flexibility and dynamic flexibility from the second stage of sexual flexibility to maintain static

power (absolute, force-resistant) from the early start to the second phase of the medium-term to maintain the entire year

(force resistance, including the partial and total)

fast power from the first phase throughout the entire year since the late

Description:

(1) The interaction between the various elements: To improve the static nature of flexibility in order to improve dynamic flexibility; increase absolute power and strength endurance in order to improve speed-strength.

(2) 200,100 m hurdles and 400 meters is also suitable for athletes.

(3), acceleration, top speed, speed endurance running entirely through the three elements of the means to improve.
H beans2010-03-03 18:40:55 +0000 #3
I am a sports specific health 100 200. In fact, no particular method.

With a sandbag is used in the training time, exercise calf muscles ..

200-meter run my own time before the 130 meters with 100 the force per 70 runs. After the 70-meter-wide enthusiasm.
Large Hai Beibei2010-03-03 18:29:16 +0000 #4
Speed + Speed-resistant. . . If more training exercises thigh, is to hang the bar like that. . . There are training ankles, toes to do exercises. . . .
394,948,7672010-03-03 19:55:09 +0000 #5
improve sprint performance of several important factors

and sprint performance-related factors are many: stride frequency, stride, speed, speed, capacity, power, and muscle and joint flexibility and coordination; have athlete's psychological quality and technical standards. There are three factors most relevant to improve sprint performance.

(A) a reasonable right technical movements

athletes can master the reasonable and correct technical movement essentials, the future can achieve a high level of the basic conditions that must exist. Because Sprint is a cyclical movement, full to repeatedly run Ji Shibu. 1:00 minor errors, repeated, it becomes a big problem. If every step of the stride can be lengthened 5 cm, then the 50 steps can be 2.5 meters to win the advantage. Therefore, we should make great efforts to improve technologies. Technical specifications and reasonable action to run the action is mainly manifested in the structure to be more in line with the principles of biomechanics, so running a better demonstration of the technology-oriented and efficiency-oriented savings. Specific form in the running performance of the technology are: the action to run a balanced center of gravity up and down small; upper and lower extremities with the coordination of movement, upper arm positive powerful combination of lower limbs put pedal to swing to promote tread; run forward and straight line is good, and the whole a good sense of rhythm and so on. In short, enabling players to master a reasonable and correct the technical essentials, we are in training will be given a multiplier effect.

(B) special forces capabilities

force is the foundation. Almost all of the competitive nature of sports are inseparable from the basic strength training. In the sprint strength training, teachers should practice a one-time strength (explosive) and a series of strength exercises (special forces capability) Organic combination of good. Strength training in the past, we used the means are more generally large weight, the weight of the absolute number of little strength training. Explosive development of this approach is better. However, in the sprint, we should attach importance to the special forces capabilities. Because the general strength training, weight, number of no more than 10 times. According to the project characteristics (sprint is a cyclical sport), if running 100 meters, at least need to use 45 steps to 48 steps or so (men), 200 meters even more numerous. Therefore, we sprint training process even more important is the continuing role of the power capacity of muscle, which is a special forces capability. Specific to the training methods and means can be used are: rubber kick, a high leg lift weight-bearing, 100

200 meters paragraphs stride jump and so on.

(3) speed capabilities

speed capability is the core. The sprint, the last point of view is generally that speed training is the core. But I think that is the speed capabilities need to firmly grasp throughout the core. The so-called speed capabilities, that is, the ability to maintain speed, it now commonly referred to as speed endurance is different. Specifically in terms of training means the speed capacity refers to the maximum intensity, or are close to maximum strength to complete the paragraphs 100 to 200 meters run; it is characterized by duplication of a low frequency, intermittent longer time, a great strength. The speed endurance is slightly lower intensity (80%

90%) of 250

500 meters paragraphs running; Its characteristics are repeated more frequently require to run the average intensity, intermittent time relatively short. Some of the athletes after the process capability is not good, the result is that specific performance will not be a good result of the analysis is the athlete's stride frequency and wrong. But in fact very likely that the athlete within 50 meters of short-range good rhythm, the intensity is also high. Then, the athlete's absolute stride frequency should be good; only relative stride frequency is not good, that is his ability to keep pace not good enough. If the athlete through the targeted system training, speed, capacity has been improved, and he is still able to maintain his former half of the stride frequency and speed of the original; then his special achievements and wholly positive step-frequency indicators were tried on the corresponding

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