First, the initial stage

1. The starting posture is not reasonable.

Squat is the most scientific way to start a sprint, but many schools choose to stand. When many candidates hear the "prepare" password, their center of gravity moves forward too much and their body control is unstable, and they take a step forward before the whistle, which leads to a foul. (There is no "preparation" password for the standing start, but it cannot affect the candidates who start squatting. Therefore, the exam can only be started by squatting. Due to the frequent occurrence of such fouls, candidates are psychologically nervous, which is not conducive to the performance of test scores, and the repeated issuance of orders by invigilators also increases the workload, which will have a negative impact on candidates and invigilators.

2. The starting action is incorrect.

The mistakes that candidates who use squat start are easy to make: put their hands in front of the starting line or press the line; When preparing the password, the center of gravity will not move forward, the buttocks will not be raised or raised too high, and the knee joint will be completely straight; When starting, the hands did not actively scrape the ground, and the pedal starter was weak.

The mistakes that candidates who use standing start are easy to make: their feet will not open back and forth; Step on the starting line with your front foot or cross the starting line (need to be reminded by the invigilator); "Prepare" the password, without lowering the center of gravity, move forward slightly; Some candidates' actions in "preparing" passwords are: lifting their ankles, leaving their heels off the ground, standing on tiptoe, and lifting their center of gravity upward. Although this kind of action is deeply loved by the candidates and feels more casual, strictly speaking, this kind of starting action is not very conducive to acceleration.

Second, the accelerated running after the start is not well grasped.

The first 3-4 steps of the start should be straight running towards the tangent direction of the curve, but many candidates ran into an arc because of the wrong position of the starting device at the beginning. Therefore, it also affects the acceleration after startup. In the process of acceleration, the angle between the body leaning forward and the ground should be small and large, and the body should be gradually raised, which is conducive to acceleration. However, in the exam, many candidates raise their bodies too fast after starting, and even some candidates are straight when running together, with almost no forward angle, which inevitably affects the speed improvement.

Third, the curve operation stage.

Because the acceleration after the 200-meter start runs on the curve, there are more candidates with problems. The most obvious mistake is that most candidates do not run near the left lane, but in the middle of the runway or near the right lane. The reason for this result is that the cornering technique is not enough, the body is not inclined enough, the swing arm is not as big as the left and right, and the whole foot is on the ground. There are also candidates who rush to the right runway because of uncontrollable centrifugal force, causing fouls, which can be avoided!

Coping strategy: After the 200m start, accelerate to run on the curve. During the first 3-4 steps of the start, run straight to the tangent direction of the curve. The angle between the body leaning forward and the ground is from small to large, and the body is gradually lifted. The route of curve running should be close to the left lane, and the body should lean to the left. The faster the speed, the greater the inclination, the smaller the amplitude of the left swing arm, the greater the amplitude of the right swing arm, and the left side of the forefoot touches the ground.

Fourth, the stage of running.

Running is the stage of maintaining the highest moving speed. At this time, you need to increase your stride and relax your muscles. But the examinee's problems are: muscle tension, movement deformation, slow speed, insufficient body forward, small stride and slow pace frequency.

Coping strategy: During running, candidates should keep the highest moving speed, increase the step length and relax their muscles. Sprinters have good muscle relaxation ability in sports, which plays an important role in improving sports performance. Improving the ability of muscle relaxation can promote systemic blood circulation and deliver more oxygen to the muscles involved in activities. If the maximum muscle tension is 100%, then the muscle tension is about 20%~30%, and the blood flow velocity in the muscle will slow down. When the muscle tension reaches 60%~80%, the blood flow will be completely interrupted. On the contrary, when muscles relax, the blood flow in muscles will increase by 15~ 16 times. In sports, if athletes master reasonable technical movements, they will reduce the consumption of energy and materials, and strengthening the training of muscle relaxation ability will promote the improvement of muscle sports ability. The stronger the athletes' muscle relaxation ability, the more perfect their technical mastery.

Fifth, the sprint stage

The sprint stage is the endurance stage of moving speed. The existing problems are: it is not obvious to enter the sprint stage; Finally, there is no pressing action or the action is not fast. In sports testing, the traditional manual timing is often influenced by human factors, with low accuracy, insufficient manpower, large input error and inconvenient storage and access of a large amount of data, which is difficult to meet the requirements of fairness, accuracy, rapidity and efficiency. Therefore, Ricardo Technology and the German team are committed to developing a sprint timing system specially designed for schools.

Sprint is an extremely intense work item. According to physiological and biochemical theories, extreme intensity work belongs to anaerobic metabolism for energy supply. Sprint requires that the human torso lean forward slightly, but not bow its head. The arm should bend and swing back and forth at both sides of the body. It can be seen that sprint is an intense sport with high technical requirements, quick response, high flexibility and great intensity.

2. What are the skills of100 meter running?

Have a happy prospect. /kloc-the competition in the 0/00-meter race is very fierce, and it is inevitable that the contestants will be nervous. It depends on who can adjust well. If you want to adjust your mentality, you should take this competition as a normal exercise. In order to play calmly and play at the highest level.

Do a good job in warm-up. Athletes know that it is very important to warm up before the game. Especially in the more intense race like 100 meters, if you don't warm up enough, you will easily have leg cramps and other symptoms in the race, and then you can only sigh. Therefore, it is necessary to practice leg lifts and warm-up exercises before the game.

Master the startup skills. The key to the 100 meter race is the start, and the speed of the start is directly related to the performance. At the beginning, the reaction must be quick, from hearing the sound to the brain to the feet, we must cooperate well and concentrate. It is also necessary to straighten the starting posture. There are generally squatting and standing. In large-scale competitions, squats are often used: feet on the back pedal, hands on the ground, squatting on the ground to prepare for the start, when hearing the sound of "in place-ready", the body arches, retreats and straightens, and the body center of gravity falls on the forearm and front leg. When the * or whistle sounds, push the rear foot off the pedal immediately. Push it straight carefully. You can't lift your feet very high, which will slow down the starting speed. At the same time, the arm swung quickly and rushed forward. Pay special attention not to rush. If you rush twice, you will be disqualified.

Maintain a good explosive force. /kloc-the explosive force of 0/00 meter sprint is very important, which is directly related to your starting speed and accelerating sprint. Explosive power is directly proportional to individual physical fitness, so all sprinters have strong physical fitness in the international top 100 meter competition. Besides physical fitness, we can also improve our explosive power through hard exercise at ordinary times, mainly by practicing leg strength and agility. The commonly used practice method is leggings running, that is, tying iron sand bags on the legs to practice starting.

Pay attention to the rhythm when running. In the process of 100 meter running, the rhythm is very important. Be sure to run at the pace of your usual training, neither fast nor slow, and don't be influenced by the players next to you. The arm should swing quickly and forcefully, keeping pace with the leg rhythm. The arm should not swing from side to side, but swing back and forth.

Adjust your speed when you run faster. When running 100 meters, especially in the acceleration stage, the pace should be adjusted to keep the stride size consistent. If the stride is small and the swing amplitude of the arm is small, the frequency should be increased. If the stride is large, the stride distance is large, and the arm swing amplitude is also large, the frequency will be reduced. These two steps have their own advantages and disadvantages, so we should choose according to our actual situation. Like sprinter Bolt, because of his height and long arms, he always strides and opens his arms when running 100 meters. Although his pace is low, he runs very fast.

Take a deep breath. When sprinting, it is very important to breathe properly. Breathe evenly when running, and don't inhale or exhale too hard, otherwise it will easily cause side breathing. Especially in the acceleration phase, keep breathing steady.

Finish the final sprint. In the sprint of 100 meters, the sprint is very important. When sprinting, we must make every effort to speed up the pace. When we are about to hit the line near the finish line, our head and upper body should lean forward.

Third, sprint training should start from the following aspects.

First, develop explosive exercises.

100 meter sprint requires us to have good explosive power, which is determined by two organic components, namely speed and strength, which can be improved through unremitting practice every day. Therefore, the following exercise methods can be adopted: deep jump, vertical jump, vertical jump with load, squat jump with load, squat jump with load and lunge exchange jump with load.

Second, practice flexibly.

Some friends think that running 100 meters has nothing to do with flexibility, but it is not. Flexibility refers to the range of human joint activities and the stretching ability of muscle ligaments. If we want to make faster and more accurate progress in running, we need good flexibility. It is of great significance in sprinting, especially in increasing the stride of athletes. Therefore, the following methods are usually used in training: body flexion exercise; Pull the leg with the tie rod; Longitudinal and transverse arm forks; Rib wood body bends rapidly and stretches back and forth; Kick (forward swing, side swing and outward swing) and sit cross-legged. Quick squat exercises.

The third is the training of action speed.

This link is the key to sprint training, and the commonly used methods are auxiliary practice, repetition, competition and games. Among them, the competition method is often used in speed training. Because the speed training time is short, often using this competition method can make athletes feel excited and show the maximum speed. Like the competition method, it can stimulate athletes' high emotions, and at the same time, because it can cause various sports changes during the competition, it can also prevent the form of "speed obstacle" caused by frequent arrangements for exercises showing the maximum speed.

4. What are the precautions for100 meter dash?

We often see 100 meter dash. The event 100 meter sprint needs us to have strong explosive force and impact to help us get a good ranking in the competition. Of course, we also need to improve our speed and endurance according to our physical fitness. What are the precautions when running 100 meter sprint?

1. Warm-up exercise is very important. It is very important to warm up before the game. Adequate warm-up can make all joints and muscles of the body excited, and it is easier to accept the subsequent 100 meter run. Don't take too long, it will take about 30 minutes. 65438+ 0 minutes before the game, you can press your legs and do some abdominal jumps, which makes you excited.

The 100 meter race is divided into three parts: starting, running on the way and sprinting. First of all, at the start, you must take the lead quickly. Secondly, when running on the way, we should increase the pace, pace frequency and swing arm speed. Finally, don't slow down when sprinting, and make a line pressing action at the finish line to grab time. Usually, you can do more exercises such as leg lifting, back pedaling, short step running, 30-meter, 50-meter running and 120-meter running to enhance your physical fitness.

2. Before the sprint (from today to three days before the race), eat less or no sugary food, and start eating more Gaotang food three days before the race. On the day of the game, eat 80% full and digest well. You can drink 200 ml of 40% glucose water 30-40 minutes before the competition. Besides, take three tablets of vitamin C. Don't eat chocolate. Do a good job in preparing for the drill. Track and field sports can easily cause injuries to muscles, joints and ligaments, especially lower limbs. The only way to prevent it is to get ready before the game. The more prepared you are, the less likely you are to get hurt. On the basis of jogging, you can exercise your shoulders, elbows, back muscles, legs, knees and ankles. Be sure to exercise ~ but don't consume too much energy, just jog for a few laps.

100 meter sprint is the main content that many sprinters need to pay special attention to. Only by paying attention to all these matters can we improve our sprint speed more effectively and avoid bringing more unnecessary harm to ourselves in the sprint.