100 meter running tips

We know that running can be divided into three types: short-distance running, middle-distance running and long-distance running. Because the distance is different, the skills, speed and methods required are also different. Long-distance running relies on endurance, while short-distance running like the 100m relies on explosive power and speed. Sprinting is difficult because it is a relatively short distance and requires a very fast speed. So are there any techniques to speed up the 100-meter run? Let’s find out together.

1. 100-meter running skills

1. Take a deep breath before the game and try not to breathe during the game.

2. Move your center of gravity forward for the first 30 meters, adjust it back in the middle, and move forward and be prepared to cross the line for the last 30 meters.

3. When swinging your arms, keep your fingers straight and imagine it as a saw.

4. Use your toes at the start, and switch to the forefoot in the middle and after.

5. Swing your arms with force and speed.

6. Be confident when running. You should excite yourself before running to make your brain work faster so that you can rush out at the fastest speed when you start.

7. Keep your center of gravity higher when running. This is also a little trick. You have to imagine yourself as a tall person of about 1.9 meters with your back straight.

8. When running, you must have your own rhythm and not be disturbed by external factors such as other people's rhythm.

9. Place your front feet on the ground and push backward with all your strength. After lifting your legs, don't lift them too high as this will increase your time in the air and create obstacles for you to achieve good results. But when moving forward, be sure to use all your strength and take your first steps.

2. 100-meter running training

1. Develop explosive power exercises

The 100-meter sprint requires us to have good explosive power, which is determined by two organic components, namely speed and strength, both of which can be improved through daily persistent practice. Therefore, the following exercise methods can be used: depth jump, vertical jump, weighted vertical jump, weighted squat jump, weighted deep squat, weighted lunge exchange jump, etc.

2. Flexibility exercises

Some friends think that running 100 meters has nothing to do with flexibility. In fact, flexibility refers to the range of motion of each joint of a person and the stretching ability of muscles and ligaments. If we want to move faster and more accurately while running, we need to have good flexibility. It is of great significance in sprinting, especially for increasing the stride of athletes. Therefore, the following methods are usually used in training: forward bending exercises; pulling the legs with the pole; vertical and horizontal arm crosses; rapid flexion and extension of the ribs forward and backward; kicking (front, side, and outward and inward), sitting cross-legged on the knees, etc.; rapid squatting exercises.

3. Movement speed training

This link is the key to sprint training, and the methods commonly used are auxiliary practice, repetition, competition and game. Among them, the competition method is a frequently used method for speed training. Since the speed training time is short, the frequent use of the competition method can make athletes excited and show the maximum speed. Just like the competition method, it can inspire athletes to get excited. At the same time, since various movements can be changed during the game, it can also prevent speed barriers caused by frequently arranging exercises that require maximum speed.