Fast sprinting is called sprint. Overcoming a distance of one hundred meters requires the sprinter to maximize concentration, tremendous exertion of strength and will. But strong-willed qualities alone are not always enough for a fast run. You also need a running technique that cannot be delivered without painstaking training work.
It is necessary
- - running track (track and field stadium);
- - sportswear and footwear.
Instructions
Step 1
Master the correct sprint technique. When running for a hundred meters, the knees should be raised high and the arms should be moved as quickly as possible. When running, you should push off with the toe of your foot, and at the time of landing you need to put your heel on the ground first, and then roll onto your toe. At the beginning of the movement, the body should be tilted forward. A lot in a sprint race depends on the coordination of the work of the arms and legs.
Step 2
Include short-distance running in your training plan. To develop speed and high-speed endurance, you need to run a distance of 30, 50 and 100 meters several times every day. Also regularly do shuttle running, which involves covering a 10-meter distance and then abruptly reversing the direction of travel.
Step 3
Learn to take the start correctly. At a short distance, success is measured in fractions of a second. It is very important to leave the starting position exactly at the time of the referee's signal. One has only to hesitate for a moment, as you will already lag far behind the main group of start-ups. An early start is also discouraged, as in this case the race is considered invalid. Restart always irritates the athletes and reduces the results.
Step 4
Exercise your leg muscles regularly. It can be squats on one and two legs, jumping up stairs, jumping out of a squat. It is recommended that you go to the gym once a week and pay attention to exercises to strengthen the muscles of the thigh and lower leg. However, a sprinter should not get involved in athletic gymnastics, since an excessive increase in muscle mass constrains movement when running.
Step 5
Record training work performed and your results in a diary. Without such control, it will be difficult for you to track how far you have progressed in mastering the art of running 100 meters. Such a diary will allow you to adjust the load and make it possible to correctly plan the training process throughout each calendar year.
