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Help me to develop a 200-meter runners were training programs

qtian_1202010-01-30 00:01:51 +0000 #1
I am a third-year girls, I was running the other can be slow, so I hope someone can help me to develop a training program period is about one month, to run the kind of day, what to do, run, do the number. Useful for tying sandbags do, to tie it would probably weigh? Grateful!
"Huang Jia Salute"2010-01-30 00:15:45 +0000 #2
in this month's time, you can combine several ways through the following exercise: First, weight-bearing squat, second, practice leapfrog, three are multi-leg stretch ligaments, four is left leg hop practice, five is a lot of exercise a high leg lift! ! ! At least 1 hour a day practicing, this 5 projects alternating practice! ! ! In addition, you should start to improve your speed and hear the start signal agility!! Also in running time we must pay attention to his natural arm swing in order to improve the speed! ! And endurance exercises, during that time, it is also time jogging through the 3 to 5 laps (400-meter track) time control in one minutes and 50 seconds to 2 minutes, the intensity is not large, according to its capacity decision, ran their own uncomfortable must be to insist on the lap, so as to improve speed endurance and anaerobic endurance.

Sprint To run fast, you are mainly to improve their lower extremity strength, or rather the contraction strength of gastrocnemius calf! !

While the sprint speed depends largely on each person's innate muscle fibers, is a fast or slow-twitch muscles more than many, but is also acquired through effort, training can be improved! ! !

If you can stand by the above training methods and training day two, even though only one month of preparation time, but your 200-meter performance will have a very significant improvement!!

To strictly control a good training time for each pre-training make full warm-up exercise in order to avoid training injuries!!!

I used the school track and field team, specializing in the 100 meters and 200 meters, hope can really help you!!!!

Sometimes we wished to prove themselves more vulnerable to misunderstanding, the more normal level of play no!!! relax more! -

Finally I wish you success! ! !
rong84820302010-01-30 00:50:30 +0000 #3
you are a professional team do?
Love Xiang Yun2010-01-30 01:08:41 +0000 #4
One tip: to practice toe running, heels do not touch, the dash, like it!, Of course, pay attention to safety ---

must be a warm-up exercises after! Not to tell anyone Oh -

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