A month's rapid increase 100 meters, the sports meeting is coming. Do me a favor and plan it in a few words, because I won't settle down myself. The most important thing is.

As a former sports special student, the best score in the 100 meters is 1 1 "4 1. First of all, competitive sports need talent, and their physical conditions have decided the limit, but the scientific training the day after tomorrow can still improve their level. No matter how much time you have to prepare for the sports meeting, let's cut the crap and list a few items and purposes that must be practiced first:

1 Make sure to get up early and run in the morning. At the beginning, the training should be more than 2,000 meters, mainly to improve the vital capacity and warm up with the change, so as to prevent the muscles and bones from being damaged by subsequent exercise.

2. Exercising a powerful swing arm before and after can improve the stride. There are three groups in each group, 50 in each group.

3. Leg lifting is mainly a stride movement.

If possible, do weight-bearing squats and shallow squats, that is, do squats and shallow squats with barbells, and increase the weight according to the situation, mainly to improve the waist and abdomen strength and leg explosiveness. There are three groups in each group, with 20 in each group.

4 Continuous standing long jump increases the strength of waist and abdominal muscles and legs. Three groups a day, 20 in each group.

5 strength training unskilled starting training is skill training, that is, starting with a gun. Good reaction ability can be improved by at least 0.0 1 "sec. Don't underestimate this 0.0 1 sec. The competition in the 100-meter race is fierce. Speaking of the key, the so-called gun start is to hear the referee say: take your positions. . I'm ready. . Remember to count down from the word "pre" for three seconds, ignore the gunshots and start directly. . . By the way, I forgot to say the starting position. Let's talk about it .

6 The key to the starting position is the center of gravity. When you are ready, move your center of gravity forward. The center of gravity of squatting is on the arms and front legs, and squatting feels the best. The center of gravity of the standing start is also on the front leg, and the back leg is slightly wronged, ready to exert strength.

Finally, the skill of stringing. In the last three meters, the center of gravity moves forward, and the body moves forward as far as possible. Don't be afraid of falling.

Finally, prepare a pair of suitable spikes and underwear, preferably sprint professional sportswear. .

Ok, let me give you my personal opinion. Please forgive me if there is anything wrong. . .