First, the preparation stage before the 100-meter run: fully warming up before the run can effectively avoid leg cramps, jogging around the playground, sweating slightly when the body is hot, doing activities such as stretching leg press, pressing the waist and twisting the shoulders, moving the ankles and wrists, and moving related joints, ligaments and muscles;

Second, the starting technology: after the "Ready" password is issued, the body leans forward, the arms naturally droop, the body center of gravity is low, and it moves forward slightly. There are two actions to be done in this link, that is, the center of gravity moves forward and the hips are higher than the shoulders. After the gun goes off, push off the ground quickly with the strength of your feet, and your arms should also be off the ground quickly to make an effective and powerful swing arm. When your foot leaves the starter, your foot should make a strong side push.

Third, accelerate the run: the first 30 meters or so is the acceleration stage of the start. At this time, the body should keep a large forward tilt, the stride should be small, and the back pedal should be fast and powerful to achieve the fastest speed as soon as possible;

4. Running on the way: 30 meters to 80 meters is the stage of running on the way, and it is also the longest and fastest stage in the 100-meter sprint. Strong front and rear swing arms with two arms, the front legs are lifted to a horizontal position, then quickly pressed down, the forefoot touches the ground and then squats down, and when the foot touches the ground, it turns to a back pedal. After the back pedal is completed, tighten the calf as much as possible, and then put the thigh on the premise for the next step. On the way to the running stage, the pace is wide, the frequency is fast, and the forward rush is relaxed.

5. Sprint: The task of the last 20 meters is to try to keep the high speed across the finish line on the way. In this way, try to keep the upper body leaning forward, speed up the pace frequency and the swing speed and strength of your arms, and increase the strength and speed of the back pedal. At a distance of 3 meters from the finish line, the upper body leans forward quickly, the center of gravity moves forward quickly, and the line is hit with the chest or shoulder.

match

During the competition, the contestants must start in a squat position and use the starting device, and are not allowed to rush to run; Players are not allowed to cross their own runways and interfere with each other; When there are a large number of athletes, they must be eliminated in groups first, and finally eight people will be selected to participate in the finals.

Extended data

How to improve the speed of 100 meter?

Sprint is a periodic movement of speed and strength, and sprint speed consists of reaction speed, action speed and displacement speed. To increase speed, mark the following points:

1 Generally speaking, it is helpful to improve the speed of action by doing reaction speed exercises first and then explosive fast strength exercises.

2. Joint strength training should be arranged before displacement speed training and after speed endurance training, and then "long jump" training will help improve the ability to maintain high speed and increase the stride.

3. There should be the concept of "two in one" in training. Attention should be paid to the speed of movement in joint strength training, and the main joints should be adjusted in time during speed training, so as to actively participate in exertion.

4. Doing more swing exercises before and after each speed training class can eliminate the feeling of muscle soreness, reduce energy consumption and better maintain muscle elasticity.

5. The practice of developing running speed should not be combined with various endurance exercises, nor with strength endurance.

Matters needing attention in running 100 meters

100 meter sprint requires runners to have strong explosive force and impact force in order to gain a good reputation in the competition. In practice, we should not only improve our quality, but also improve our speed and endurance. In addition, there are many things to pay attention to, as follows:

1. Warm-up exercise time should not be too long, 10 minutes is enough. If you still have free time before the game, you can simply do leg press, belly jumping and other actions.

2. The100m run can be divided into three stages: starting, running on the way and sprinting. You must start quickly and seize the favorable opportunity. On the way, you must speed up the running, slow down the sprint, do the line pressing action and fight for a few more seconds.

3. If you have time at ordinary times, you can do some exercises such as jogging, leg lifting, 50m running,120m running, etc. to enhance your own quality.

Don't eat sweets, especially chocolate, before sprinting, because high-sugar foods are not easy to digest, easy to accumulate food and make people uncomfortable. If you have eaten high-sugar food, you can drink glucose water and take vitamin C to help digestion and promote absorption.

5, in the process of running, in order to avoid muscle, joint and ligament damage, try not to let the feet in a state of fatigue.

6. If you feel unwell and hard to persist, you should stop and have a proper rest, and then continue running. Don't neglect your health because you want to win.

References:

Baidu Encyclopedia-100 meter dash