2. Warm up. Athletes all know that it is very important to warm up before the game. Especially in a more intense race like 100 meters, if you don't have enough warm-up, you are prone to leg cramps and other symptoms during the race, and then you can only sigh. Therefore, it is necessary to practice leg lifts and do warm-up exercises before the game.
3. 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. When starting, you must react quickly, from hearing the starting gun to your brain and then to your feet, you must cooperate well and concentrate. You also need to straighten your starting posture. There are generally squatting and standing. In large-scale competitions, squatting posture is often adopted: that is, stepping on the back pedal with both feet, supporting the ground with both hands, and squatting on the ground to prepare for the start. When hearing the sound of being in place-ready, the body arches, retreats and straightens, and the body center of gravity falls on the forearm and front leg. When the starting gun or whistle sounds, you should immediately push your back foot off the pedal. 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.
4. Maintain good explosive power. /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 top international 100 meter competition. In addition to physical fitness, you can also improve your explosive power through hard exercise, mainly to train your leg strength and agility. The commonly used practice method is leggings running, that is, tying iron sand bags on the legs to practice starting.
5. Pay attention to the rhythm when running. /kloc-In the process of 0/00 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, in harmony with the leg rhythm. The arm should not swing from side to side, but swing back and forth.
6. Speed up running and adjust the pace. When running 100 meters, especially in the acceleration stage, the pace should be adjusted and the stride size should be consistent. If the stride is small, the swing amplitude of the arm is also small, and 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 own 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.
7. master breathing. 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.
8. Finish the final sprint. In the 100 meter sprint, the sprint is very important. When sprinting, you must make every effort to speed up the pace. When you are close to the finish line, your head and upper body should lean forward.