Basic knowledge about the 50-meter dash

1.50 meter sprint, precautions and tips

Sprinting is to run a prescribed distance as fast as possible.

The competition events include 100 meters, 200 meters, 400 meters, and 60 meters for teenagers. Sprinting is an extreme-intensity exercise in which the human body's athletic organs and internal organs complete maximum intensity work under conditions of a large amount of hypoxia.

Sprinting can effectively develop speed quality. Therefore, it is the basic event of track and field sports and also plays an important role in the training of other sports. Sprinting technology is an indivisible and complete body. For the convenience of analysis, it can be divided into three parts: starting and acceleration after starting, running on the way and finishing.

■How to improve sprint speed Speed ??is obviously an important factor affecting sprint performance. Run 20 to 60 meters at an intensity of 90 to 95, 4 to 5 times per group, rest for 3 to 6 minutes each time, and perform 2 to 3 groups. This will help increase your speed.

At the same time, changing the starting position of sprinting, taking a standing position, turning around and starting while running, will also help to increase your speed. The above speed-increasing training should be carried out on a good quality road surface that is flat, dry and of moderate hardness.

Warmer weather will help improve the efficiency of this training. Cold weather is not conducive to this kind of training, but it can be done after proper preparation.

Developmental pace: The best period is 11-13 years old. It focuses on improving the rapid contraction speed of muscles, strengthening the flexible training of the excitation and inhibition processes of the nervous system, and improving the strength of rapid muscle contraction and the ability of muscles to relax.

Training methods: [1] High-speed and large-scale swinging of the legs back and forth, requiring the completion of reasonable folding techniques during rapid swings. The tighter the folding of the swinging leg and the big and small legs, the smaller the radius, and the faster the swing speed. . [2] Practice speeding up the landing speed of the soles of your feet and shortening the flight time as much as possible.

[3] Rapid arm swing and leg swing exercises require coordinated leg and arm movements. Develop stride length: The size of the stride length ability is mainly determined by the back kicking force, back kicking angle, swing strength, swing speed, and hip joint flexibility during running.

Focus on developing thigh extensors, flexor strength and hip flexibility. Methods: Jumping with weights on different legs, walking with weights, running with weights, jumping steps with weights, running steps, large step jumps (requiring the swinging leg to actively press down and the calf to actively touch the ground from front to back), frog jump, one foot Jump and other exercises can improve your back-pedaling ability when running.

At the same time, we use training methods such as high-leg running, high-leg "wheel running" with rubber strips, abdominal jumps, etc. to increase the swing speed, and use other training methods and training methods to strengthen Hip mobility and muscle stretching exercises. Develop absolute speed: We must pay attention to the optimal combination of step length and step frequency, as well as the time and space rhythm of each link of running technical movements.

Training methods: (1) Fast running practice between 20-40 meters. (2) 4*25-50 meter relay running, acceleration running, and catch-up running practice.

(3) Downhill running practice. (4) Practice running with the wind.

(5) Varied speed running exercises in various short sections (1) Time running of 30-60 meters, 3-4 times x 2-3 groups. (2) Short-distance relay running: 2 people x 50 meters or 4 people x 50 meters, 3-4 times x 2-3 groups.

(3) Let the distance chase run 60-100 meters, 3-5 times X3 groups. (4) Short-distance combined running (20 meters, 40 meters, 60 meters, 80 meters, 100 meters) X2-3 groups.

Or (30 meters 60 meters 100 meters 60 meters 30 meters) X2-3 groups. (5) Run with the wind or downhill for 30-60 meters, 3-4 times x 2-3 groups.

(6) Short-distance variable speed running of 100-150 meters (30-meter fast run, 20-meter inertial run, 30-meter fast run, 20-meter inertial run), 3 times X 2-3 groups. (7) Tape traction run (30-60 meters, 4-5 times x 2-3 groups.

(8) Repeatedly run 30-60 meters, 4-5 times x 2-3 groups. Training methods to develop reaction speed and movement speed 1? Various ball sports; (1) Push the rolling ball with both hands → then start running to catch the rolling ball (2) Throw the ball forward and upward with both hands → then run out to catch and catch the ball Ball practice 2. Reaction exercises of various game nature; 3. Stepping on the starting blocks to give orders or listen to signals (voice commands, applause, etc.); Half-crouching position, jump up quickly and touch high objects when hearing the sound of gunshots.

4? The fastest arm swing exercise, lasting 5~10~20 seconds; 5? The highest frequency of various forms of high-leg running, lasting 5~10 seconds; 6? The fastest Frequent trot, half-high leg running, distance 30~40 meters; 7? Quick back kick running, completing the distance 50~100 meters (timer, step counting); 8? Quick stride running, completing the distance 50~100 meters Meters (timing, step counting); 9? Fast one-legged running, completing a distance of 30 to 60 meters (timing, step counting). 10 Start in an upright position, gradually lean forward and then run out quickly.

11 On a 2-3 degree inclined track, quickly complete uphill or downhill acceleration running exercises, with a distance of 40-50 meters. The most important thing is persistence! ! ! I hope you will improve your original score by about 1 second in a month.

What are the skills for 2.50-meter sprint?

Standing style and squatting style, the former is easier to operate, but the reaction will be slower. Generally, it is not recommended in big competitions. If the latter is If the venue is not very good, there is a risk of slipping, but since there is a process from squatting to standing, if done well, it will be very helpful for starting; secondly, arm swinging is also very important, the faster the frequency, the better The better, and at the same time, you have to master a certain range of swing forward to the chest, and back to the waist and a little back; third, the issue of endurance. In fact, anyone can run that fast, but the distance depends on the person. It’s different. You should exercise in this area on a daily basis. Be careful not to exert too much force at the beginning of a run. This will consume too much energy and your legs will not be able to lift at all before you reach the end. There is a way, that is, you find When you are half way through the run and you feel like you can't go on, just tell yourself that the end point is just one step away. If you take another step, you will be at the end point before you have finished thinking about it. This is very useful. You must distract your energy a little and don't always take it. I can't think about running away.

4. Regarding sprinting, remember that your speed must be maintained until you cross the line before you can slow down. Many times you slow down when you are approaching the end, and the time difference can be more than 0.5 seconds.

3.50-meter sprint skills

Haha, I am a student majoring in physical education. Let me tell you a little bit.

There are several girls in our class who can run 100 meters for more than 12 seconds, hehe.

50 meters is about explosive power, speed and sensitivity.

In fact, the start is very important. Explosiveness and sensitivity both matter.

Regarding the arm swing issue you mentioned.

In fact, arm swing is really important. The reason why the teacher said you are too girly is because your arm swing is not wide enough, and I think it has something to do with your pace and cadence.

Don’t be too ladylike. When running, swing your arms wider, take longer steps, and exchange your legs faster.

You can usually do squats or do a 30-meter sprint by yourself, both are good.

I wish you can work hard and try not to let the teacher miss you.

4. About the 50-meter sprint

The main factors that determine sprint performance are stride frequency and step length. In addition, the legs must have good explosive power. They must also have strong upper limbs to swing Arm coordination. 1. Explosive power is determined by two organic components, namely speed and strength.

Therefore, the following practice methods can be used: 1. Deep jump; 2. Vertical jump; 3. Weight-bearing vertical jump; 4. Weight-bearing squat jump; 5. Weight-bearing squat; 6. Weight-bearing lunge Swap jump.

2. Develop the cadence of 30-meter sprint - 60-meter sprint - 80-meter sprint, 8-10 groups. The key is to increase the cadence. Downhill running has a significant effect on improving performance. On a 2-3 degree inclined track, quickly complete the uphill Or downhill acceleration running practice, distance 40-50 meters. 3. The following methods play a very important role in increasing the athlete's stride: 1. Forward bending exercises; 2. Pulling the legs on the bar; ; 4. Rapid flexion and extension of the rib body forward and backward; 5. Kicks (front, side, and external and internal swings), sitting cross-legged and kneeling, etc.; 6. Quick squatting exercises.

Carefully prepare for exercise. Track and field sports can easily cause muscle, joint and ligament injuries, especially lower limb injuries.

The only way to prevent it is to prepare for the game before the game. The more prepared you are, the less likely you are to get injured.

On the basis of jogging, you can carry out activities on the shoulder joints, elbow joints, back and waist muscles, legs, knees, ankle joints and other parts to strengthen the strength of muscles and ligaments, improve the body's sensitivity and coordination, thereby preventing Injuries can improve athletic performance. After exercise or competition, you should do some relaxation activities to restore physical strength and muscle strength as soon as possible.

The method is to relax and shake various parts of the body. How to increase sprint speed Speed ??is obviously an important factor affecting sprint performance. Run 20 to 60 meters at an intensity of 90 to 95, 4 to 5 times per group, rest for 3 to 6 minutes each time, and perform 2 to 3 groups. This will help increase your speed.

At the same time, changing the starting position of sprinting, taking a standing position, turning around and starting while running, will also help to increase your speed. The above speed-increasing training should be carried out on a good quality road surface that is flat, dry and of moderate hardness.

Warmer weather will help improve the efficiency of this training. Cold weather is not conducive to this kind of training, but it can be done after proper preparation.

Developmental pace: The best period is 11-13 years old. It focuses on improving the rapid contraction speed of muscles, strengthening the flexible training of the excitation and inhibition processes of the nervous system, and improving the strength of rapid muscle contraction and the ability of muscles to relax.

Training methods: [1] High-speed and large-scale swinging of the legs back and forth, requiring the completion of reasonable folding techniques during rapid swings. The tighter the folding of the swinging leg and the big and small legs, the smaller the radius, and the faster the swing speed. . [2] Practice speeding up the landing speed of the soles of your feet and shortening the flight time as much as possible.

[3] Rapid arm swing and leg swing exercises require coordinated leg and arm movements. Develop stride length: The size of the stride length ability is mainly determined by the back kicking force, back kicking angle, swing strength, swing speed, and hip joint flexibility during running.

Focus on developing thigh extensors, flexor strength and hip flexibility. Methods: Jumping with weights on different legs, walking with weights, running with weights, jumping steps with weights, running steps, large step jumps (requiring the swinging leg to actively press down and the calf to actively touch the ground from front to back), frog jump, one foot Jump and other exercises can improve your back-pedaling ability when running.

At the same time, we use training methods such as high-leg running, high-leg "wheel running" with rubber strips, abdominal jumps, etc. to increase the swing speed, and use other training methods and training methods to strengthen Hip mobility and muscle stretching exercises. Develop absolute speed: We must pay attention to the optimal combination of step length and step frequency, as well as the time and space rhythm of each link of running technical movements.

Training methods: (1) Fast running practice between 20-40 meters. (2) 4*25-50 meter relay running, acceleration running, and catch-up running practice.

(3) Downhill running practice. (4) Practice running with the wind.

(5) Varied speed running exercises in various short sections (1) Time running of 30-60 meters, 3-4 times x 2-3 groups. (2) Short-distance relay running: 2 people x 50 meters or 4 people x 50 meters, 3-4 times x 2-3 groups.

(3) Let the distance chase run 60-100 meters, 3-5 times X3 groups. (4) Short-distance combined running (20 meters, 40 meters, 60 meters, 80 meters, 100 meters) X2-3 groups.

Or (30 meters 60 meters 100 meters 60 meters 30 meters) X2-3 groups. (5) Run with the wind or downhill for 30-60 meters, 3-4 times x 2-3 groups.

(6) Short-distance variable speed running of 100-150 meters (30-meter fast run, 20-meter inertial run, 30-meter fast run, 20-meter inertial run), 3 times X 2-3 groups. (7) Tape traction running (30-60 meters, 4-5 times x 2-3 groups.

(8) Repeated running 30-60 meters, 4-5 times and action speed training methods 1? Various ball sports; (1) Push the rolling ball with both hands → then start to catch the rolling ball (2) Throw the ball forward with both hands → then run to catch the ball 2? Various game-like reaction exercises; 3? Stepping on the starting block to give orders or listen to signals (passwords, applause, etc.); Jump up quickly and reach high objects when hearing the sound of a gun.

4? The fastest arm swing exercise, lasting 5~10~20 seconds; 5? The highest frequency of various forms of high leg running, lasting 5~10 seconds; 6? The fastest frequency Step running, half-high leg running, distance 30~40 meters; 7? Quick back kick, complete distance 50~100 meters (timed, step counting); 8? Quick stride running, complete distance 50~100 meters (timed) , step count); 9? Run quickly on one foot, completing a distance of 30~60 meters (timer, step count). 10 Start in an upright position, gradually lean forward and then run out quickly

11. On a 3-degree inclined track, quickly complete uphill or downhill acceleration running exercises, with a distance of 40-50 meters. In addition, I would like to make some suggestions: First, eat less or no sugary foods before the game "from today to three days before the game" For food, start eating more Gaotang food three days before the competition. On the day of the competition, you should be 80% full and have better digestion. You can drink 200ML glucose water with a concentration of 40 30-40 minutes before the competition.

Don’t eat chocolate. 2. Prepare carefully before exercise.

Track and field sports can easily cause muscle, joint and ligament injuries, especially lower limb injuries. The only way to prevent them is to compete. Preparatory activities beforehand.

The more complete the preparation activities, the less likely to be injured. You can do activities on the shoulder joints, elbow joints, back and waist muscles, legs, knees, ankle joints and other parts on the basis of jogging to strengthen the muscles and ligaments. Strength, improve the body's agility and coordination, thereby.

5.50 meter sprint action essentials, so that you can run faster, and the usual training methods

50 meter fast. Running

Action: Start standing, quickly speed up after running out, and try to cross the finish line as quickly as possible

1. Start standing: Hear " When "everyone is in position", stand behind the starting line, with your feet spread naturally forward and backward, about half a step apart, with one strong foot in front, close to the starting line, with the whole foot on the ground, with the back foot on the ground on the forefoot, leaning slightly forward, with the center of gravity Landing on the front foot, when you hear "Ready", bend your legs, lean your upper body forward, your center of gravity drops and moves forward, the arm on the opposite side of the front leg naturally bends the elbow in front of the body, and the other arm behind you, use both feet. The front feet touch the ground. When you hear the "run" signal, push your feet back hard, step back and quickly lift forward, swing your arms back and forth hard, and run forward quickly.

2. When running on the road, it is very important to push back. Push hard and push the hips forward. When the kicking leg is off the ground, the thigh is actively raised forward and upward, and the calf is lifted smoothly. The inertia folds naturally, and the arms swing with the shoulders as the axis, swinging forward relaxedly and powerfully.

3. The finish line sprint is when you are about to reach the finish line. You should not relax and go all out to cross the finish line at the highest speed. When you run about one and a half meters away from the finish line, push back hard, lean your upper body forward quickly, and hit the line with your chest or shoulders. After running past the finish line, you should gradually slow down and not stop suddenly.

6.50-meter sprint skills

According to LZ’s description, there are many ways to improve performance, but LZ must not fall into a misunderstanding.

Let me tell you my point of view

First, does LZ want to have a good development in sprinting?

Second, in LZ’s age group, do not blindly pursue speed and do more physical exercises (flexibility, coordination, agility, speed, endurance, strength, etc.)

Third At LZ's age group, focus on some exercises such as running posture, flexibility, frequency coordination, etc. Because if you miss this age group, the effect of subsequent exercises will not be good, and LZ must know that once the movement is formed, changing the movement is much slower than learning the movement.

Fourthly, why many people who have practiced sports can run faster in middle school and high school but then their grades decline all the way. It is because they practiced hard in the early stage and did not pay attention to the main development direction of this age group. Just blindly pursuing rapid improvement in performance is why haste makes waste.

Fifth, if LZ wants to quickly improve his performance, he can also do some strength and explosive exercises, but weight-bearing is not the best choice. He can use balance pads for his legs and rubber bands and elastic bands for his upper limbs. Pay attention to your posture.