100米跑技巧(国外英语资料).doc

100米跑技巧(国外英语资料) Hello: it is best to wear with sprint spikes, with the front feet down the run, you use the whole foot run, feel not force. Training methods: (1) 20 - 40 meters running running practice. (2) 4*25 - 50 meters relay race, accelerated running, catching and running practice. (3) downhill running exercises. (4) running with the wind. (5) variable speed running exercises for short paragraphs (1) line time runs 30 - 60 meters, 3 - 4 times X2 - 3 groups. (2) short distance relay run 2 people, X50 meters or 4 people X50 meters, 3 - 4 times, X2 - 3 groups. (3) let the distance run 60 - 100 meters, 3 - 5 times X3 group. (4) short distance combination 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 group. The swing arm 4. The fastest speed of practice, the duration of 5 ~ 10 ~ 20 seconds; 5. The highest frequency of various forms of high leg run, and lasted for 5 to 10 seconds; 6. The frequency of the small run, half leg run distance of 30 to 40 meters; First of all, before the game from today to three days before the eat or not eat sugary foods, three days before the countdown to the game a few days to eat high sugar foods, eat 80% full day of competition, better digestion, 30 minutes before the game --40 can drink 200ML water glucose concentration of 40%. In addition, take three tablets of vitamin C. Dont eat chocolate. 2, do a good job before the exercise preparation activities. Track and field sports can easily cause muscle, joint and ligament injuries, especially for lower limb injuries. The only way to prevent it is to prepare for the event. The more activity you prepare, the less likely you are to get hurt. Can carry out activities on the shoulder joint, elbow joint, waist, leg muscle of knee and ankle joints in jogging on the basis of strengthening muscle and ligament strength, improve the sensitivity and the coordination of the body, so as to prev