[HELP]How to improve the performance of 50-meter dash?

① Develop upper limb strength exercises

A. Dumbbell raises (quickly) 20 times * 2 groups

B. Dumbbell curls 20 times * 2 groups< /p>

C. Swing arms with dumbbells 30 times * 2 groups

Requirements: from slow to fast

②Develop strength exercises for the lower back and abdominal muscles

A. Weight-bearing sit-ups: Hold a dumbbell and place it behind your head 20 times (complete within 30 seconds) * 2 groups

B. Weight-bearing sit-ups: Hold a dumbbell and place it behind your head 20 times (Complete within 30 seconds) *2 groups

Requirements: Raise the upper body as much as possible

③Develop leg strength exercises

A. Back kick running (in Performed during special exercises) 20 meters * 3 times

Requirements: Experience the technical movements of forward hip swinging and back kicking.

B. Standing long jump 10 times; standing third-level frog jump 5 times.

C. Slope running (uphill running is performed after acceleration running) 5 times.

Requirements: Lift the leg, lift the hip, and push back.

D. Rubber band exercises:

a. Lie prone on a mat, tie a rubber band on your feet and perform calf flexion and extension movements.

Requirements: Fast and slow flexion, 20 times * 3 groups

b. Hold the wood with your hands, support it diagonally, tie a rubber band on one foot to do the push-down backswing exercise.

Requirements: Lift the leg to release the hip, and fully push the supporting leg on the ground. 30 seconds * 3 groups

E. Squat on the spot (deep squat) 25 times * 3 groups

Requirements: Squat slowly and start quickly

Also:

The 50-meter run is an intense and interesting sport. It is a fast sport in which the human body's motor system and internal organs run a short distance in the shortest time under hypoxic conditions. ; It can effectively improve the function of the human body's cardiovascular system and respiratory system, improve one's ability to run fast, cultivate one's willpower to work hard and move forward courageously, and enjoy unlimited fun from running. The 50-meter run is a required event in the high school entrance examination, and it is the easiest event to score. Since it is of great benefit to our physical and mental development and is so important for the high school entrance examination, we must practice more seriously and happily.

Let’s talk about some of my practices in teaching practice:

1. Teaching

1.1. The complete technique of 50-meter running is divided into four parts: starting, acceleration after starting, running on the way and finishing sprint. Except for the starting posture, the remaining three parts are a process of movement with no obvious gradual changes, of which running in the middle is the most important part.

1.2. Start.

Adopt the squatting starting method. When starting in the "preparatory" position, move the center of gravity slightly forward, so that the shoulder joint is projected to or slightly beyond the starting line. When you hear the "Ready" command, you should concentrate on listening to the sound of "Run" or "Gun"; after hearing the sound of "Run" or "Gun", push your back and front feet hard on the ground in turn, and push the ground hard with your hands at the same time. Pay attention to the direction of force. According to Newton's third law of motion: action and reaction. The greater the pushing force, the greater the reaction force required to change from a static state to a moving state. Keep the body's center of gravity gradually raised to avoid pauses and effectively utilize the movement inertia created by the squatting start. When teaching starting, we should pay attention to the following issues: ① Let students experience the power of back pedaling. Method: Use confrontational exercises. ② How to concentrate. Method: Take a deep breath and hold it. ③ Improve students’ reaction speed. The improvement of reaction speed cannot be achieved overnight. To maintain long-term practice, it can be carried out in the preparation or end of each class. ④ The center of gravity position during "preparation". Too high, too low, too far forward or too far behind is not good. This scale should be determined according to the student's height and sports level. The teacher should observe and guess in practice.

1.3. Accelerate after starting.

After starting, switch to accelerating running. Take small steps in the first few steps. Keep your body leaning forward and let your body's center of gravity rise slowly. Never lift your body's center of gravity all at once. When teaching acceleration running, you should pay attention to: ① Master the landing point of the first step. ② Master the stride length and gradually increase it. ③ Master the height of the center of gravity and the lifting speed of the upper body. ④ Master the step length and step frequency, and increase them as your running speed increases. ⑤ Pay attention to the back pedaling angle and front swing height. If the back pedaling angle is small and the pedaling movement range is large, the acceleration will be fast. The front swing is slightly lower to speed up the action cycle.

1.4. Run on the way.

After accelerating, enter the middle run. This is an important part of the 50-meter run. Please note:

1.4.1. Look ahead without raising or lowering your head. If you hold your head up, you can't see the road in front of you, causing a collision and falling, and you may lose weight and fall; if you lower your head, you have no sense of direction. No matter whether you raise your head or lower your head, it is not conducive to maintaining body balance, and it is easy to produce force components that hinder forward movement. You must keep your sights on the target, keep your fighting spirit, work hard, and stick to the end. Don't give up halfway or slow down, especially the last 10 meters or so, when it is easiest to slow down.

1.4.2. Proper arm swing provides power for forward motion and maintains body balance. If the left and right or other arms swing, component forces will be generated, hindering forward running.

The arm swing should be centered on the shoulder joint, half-clenching fists with both hands, and swinging back and forth quickly and forcefully. When swinging forward, the hands generally do not exceed the midline of the body and the level of the mandible, and when swinging back, the elbows are slightly outward.

1.4.3. Land on the ground first with your front feet, bend your knees for cushioning, and then push back hard quickly. Don't land the entire sole of your foot on the ground at the same time. There will be no cushioning and insufficient kicking and stretching, and it can easily injure your feet and internal organs. Land on the ground first with the soles of your feet. Under the action of gravity, fully press the spikes into the ground, and the reaction force will be greater when you push back.

1.4.4. Run your own track to avoid dangerous accidents caused by jumping the lane.

1.4.5. Don't talk, laugh, or look around, as this can easily distract your attention.

1.4.6. The mind keeps hinting to itself. Work hard and catch up! I am "ok"; there is danger behind me, a tiger is chasing me, so run quickly.

1.4.7. When teaching en route running, you should pay attention to:

(1) Observe the tension of students' muscles, and be good at relaxing antagonistic muscles and muscle groups that are not participating in the work, so as to coordinate movements and save energy consumption.

(2) Be careful not to lean back, keep your trunk tilted slightly forward, and use the body's gravity and inertia.

(3) Pay attention to the vertical position of the body's center of gravity. Leading will cause insufficient forward swing of the swing leg; lagging will cause "sitting and running" and insufficient back pedaling.

(4) Reduce the up and down, left and right fluctuations of the body's center of gravity.

(5) Guide students to adjust the proportional relationship between step length and step frequency according to their individual characteristics.

1.5. Finish sprint.

1.5.1. There are two main ways to finish a sprint. The first one uses the sprint technique. In the few steps approaching the finish line, the body gradually leans forward, and in the last step, the forward lean is increased, and the chest or shoulders are used to accelerate and whip the finish line to make a sprint; sprinting too far or too close is not good. When done just right, there will be an unexpected reward, that is, it will easily cause the referee to become nervous and speed up the movements according to the table, which will help improve the performance. The second method is to run directly over. Set the end point 5-7 meters away and run at high speed to avoid sprinting.

1.5.2. In addition: pay attention to safety when sprinting at the finish line, that is, you must continue running on your own track after sprinting, and wait until all the members of the same group have slowed down before crossing the track to listen to the results. This can avoid the occurrence of late sprinting by members of the same group. You should pay more attention to collision phenomena, especially when wearing spike shoes.

1.5.3. When teaching sprint running at the finish line, attention should be paid to: ① Cultivation of will. ② Deceleration phenomenon. ③ Buffer after crossing the line.

2． Daily training

2.1. In terms of stimulating interest.

2.1.1. In each class, students who can meet the teacher's requirements will be allowed to do activities of their own interest after completing the tasks, such as playing basketball, football, etc. This can maximize students' enthusiasm for exercise.

2.1.2. The law of men pursuing women.

Male and female students bet at a certain distance apart. For example: first let the girl run for a certain distance or for a certain period of time, and then let the boy chase her. If the girl is caught up by the boy, the girl will have to perform a show. If the boy does not catch up, the girl will also have to perform. The specific situation will be adjusted accordingly. This is also in line with students’ competitive mentality.

2.2. In terms of psychological quality.

2.2.1. Let students do preparatory exercises to exercise their courage and avoid stage fright in the examination room.

2.2.2. Use various testing methods.

Hold various tests and simulation tests to enable them to adapt to the examination environment, eliminate psychological pressure, and cultivate the character of becoming more courageous and eager to take the exam.

2.2.3. Educate students: If you start slowly, you must balance your psychology immediately and hint to yourself: "Come on! I can do it, keep running hard."

2.2.4. Students should encourage each other so that everyone is confident and motivated. When a group does "everyone takes his place", the whole place is quiet, allowing candidates to eliminate distractions and concentrate on listening to the referee's orders. After starting the race, the students shouted "Okay", applauded, shouted "Come on so-and-so", etc. to encourage the athletes to increase their confidence and achieve great results.

2.2.5. Work hard to score points.

Tell students the scoring standards and test them frequently so that students know their scores and work hard to make progress; during practice, find out the shortcomings and constantly strive to improve. Don’t give up every point easily (when you are one point away from passing the high school entrance examination, one point is often worth more than 10,000 yuan). Strive to get one more point in the exam and bring glory to yourself, the class, and the school.

2.3. Equipment assistance: ① Use dumbbells or small barbells to swing your arms to improve the strength of your arm swings. ② Carry a barbell on your shoulders to do half squats and squat jumps to develop the strength of your lower limbs.

2.4. Specialized exercises:

⑴ Small trot. Function: Experience the "scrapping" feeling of your toes. (Back kick mode) ⑵ Lift your legs high. Function: Increase movement frequency and stride length. ⑶ Kick back and run. Function: Improve back pedaling strength. ⑷ Run at a fixed point. Function: Cultivate ideal running style. (The relationship between stride length and cadence) ⑸ Pull a cart and run. Function: Increase the load for super-strength exercises. ⑹ Run with variable speed. Function: Develop speed endurance. ⑺ Change direction and run. Function: Improve reaction speed.

⑻ Practice combining starting and accelerating running at a distance of 10 meters. Function: Improve starting acceleration ability. ⑼ 30-meter acceleration run. Function: Improve acceleration capability and ATP-CP energy supply capability. ⑽ Hold the wall and push back to practice. Function: Increase cadence. It is the most effective way to increase cadence and one of the most effective practice methods to improve 50-meter running performance. ⑾ Run on a slope. Run 20-30 meters to improve your ability to run quickly. The distance is too long and consumes a lot of physical energy, which is not conducive to improving the performance of the 50-meter run. ⑿ Arm swing exercises. A combination of bare hands and weights. ⒀Reaction practice. ⒁ Practice crossing the line. ⒂ Speed ??up while running. ⒃ Hop on one foot. ⒄ Take steps, etc.

3. Preparation before the exam

3.1 Eliminate all distractions.

3.1.1. Clothing. It is best to wear a red tight-fitting sports shirt and shorts. Because red can cheer people up and symbolizes victory; tight-fitting pants can reduce air resistance and prevent falling off. Sports shorts and shorts are suitable for sports. Reduce the pulling resistance between clothes and the human body when running.

3.1.2. Shoes. It is best to wear suitable spikes or bare feet, do not wear heavy shoes with slippery soles, and tighten the laces to reduce cushioning and increase the effect of reaction force.

3.1.3 Decorations. Reduce the burden on your body, such as removing earrings, necklaces and other accessories.

3.1.4. Hair. Men should cut their hair as short as possible, while women's long hair should be bundled up and firmly to reduce "falling". In particular, the hair on the forehead should not block the line of sight to make people more energetic.

3.2. Select the track, starting block and co-runners. Choose a track that is flat, clean and free of obstacles when sprinting, and install starting blocks according to your height and athletic level. During the exam, choose students with better scores than yourself to run in the same group. Facing challenges will stimulate your fighting spirit and help improve your scores.

3.3. Be fully prepared for exercise.

Before any practice, students are required to make adequate preparations. Only by achieving physical and psychological excitement, maintaining the best condition, and stimulating fighting spirit can we achieve super-level results. Generally, prepare for exercise 5-10 minutes in advance. (1) If the time is too early, not only the excitement will subside, but also a lot of physical energy will be consumed, which will lead to apathy during running and lack of stamina during the run. (2) If the time is too late, the excitement will not be high and it will be difficult to perform to the best level. (3) If it is not your turn to run after warming up, be sure to keep warm, reduce energy consumption, and do some small exercises intermittently to stay excited. (4) Criteria for judging whether you are ready for exercise: your heart rate reaches about 120 beats per minute; or you are slightly sweating; you will be energetic only when your whole body is warm. (5) Adequate preparation for exercise can also prevent sports injuries.

3.4. Food hygiene before the exam.

Don’t eat unhygienic things to avoid getting sick and affecting your exams; don’t eat too much; don’t eat noodles and powdery foods, because they can make people weak; you can take ginseng tablets in your mouth Or drink refreshing drinks; when you feel hungry in the middle, you should replenish in time and drink some nutritious drinks.

In short, in order to improve students' performance in the 50-meter run in the high school entrance examination, students must master the methods and techniques of the 50-meter run; students must be stimulated to be interested in running; students must develop good psychological qualities; and all disadvantages must be eliminated. factors and bring into play the role of all favorable factors.