I'm new to track, good at 100, and I don't know how to work on stride, running form, & psychology since my coach is hard to see once a week. I am looking forward to your guidance!

Sprinting to learn how to release the stride is a very important part. How to maximize the stride in a high-frequency state is not a matter of course. Personally, I think the athlete's own ligaments, frequency, and explosiveness all have to be skillfully coordinated to work together. It's easy to say, but often when we run we don't get the results. Below I will list my own experience for your reference:

One: ligament exercises

Spanning a word: mainly to extend their own pace to provide a method.

Squatting walk: squat down, put your hands behind you, and then walk out, pulling each step as far as possible to maximize.

Lunge walk; stand force, put your hands deep, then walk out, pulling down as far as you can to maximize each step, each step in a lunge.

Two: Dynamic Exercises

Striding Run: the main purpose is to let you feel how to effectively widen your stride when you are moving or prancing, and further improve your own stride capacity.

Technique description: arms upward swing at the same time with a single leg at the same time with the power to leap forward, try to make the air time longer, in the air at the highest point, try to open the step across the ground is the whole foot plate on the ground, the process does not pay attention to the speed of the process, you can slowly feel the stride unfolding. The point of force is the arms and legs, and the point of impact is the whole foot.

Back Stomp: The main purpose is to combine the leap, the explosive power, the point of impact of the toes, and the effect of opening the stride when the speed is fast.

Technique description: single arm hard upward swing at the same time with a single toe or foot at the same time power (for example, the left arm upward swing at the same time with the right toe or right foot palm at the same time power), and then quickly open the stride to maximize, but be sure to run, the speed should be counted as fast as possible, the time of the foot toe or foot contact with the ground should be as short as possible, there should be a kind of feeling that it is the feeling of the catapulted out of the prancing feeling. The difference between here and stride running is that the stirrup is the focus rather than stride, so it is obvious that the height and time of vacating are not always, the point of force and the point of force are in the toe or foot, there is no stride.

Three: coordination exercises

This is difficult to say, because no one's own conditions are different, and some key technical movements, it is difficult to use words to depict. Generally these things to face guidance to have effect, even if I say their own skills to practice, see the people may not be able to understand, a lot of things are dependent on practice, say in fact is very simple, but to do it out is not so easy, and I can not be sure that I am useful to me, useful to others, not to mention is to use the text to express these.

Personally:

1. Be sure to run 60, 150, 200, 400 or something like that after every ligament exercise so that you consolidate the ligaments you've practiced.

2. If you separate the process of running, then the stride and back pedal is a whole cycle process, these two exercises are a let you feel open pace, one is to open the pace for you to prepare, which also exists in the process of pulling away from the pace of the pedal at the same time is the maximum row between the legs of the width of the open, and the whole cycle is actually pedal, because the last stride when you landed on your toes or palms of the feet. Still on your toes or feet, and then quickly stomp out. (Oh, I said confused, in fact, I am also confused, so that it is difficult to express in words), simply put, stirrups is a complete state, and stride is not a complete state, from stirrups → stride → stirrups, which is a cycle.

Summary:

The stride exercise is generally back stirrups, stride run, lunge walk, cross a word and so on ..... According to different people focus on different points, some people are coordination ability, some people are ligament ability, some people do not know how to use the technical movement ability, resulting in their own strengths and potential can not be realized ~!

But when practicing opening up your stride in the 100 meters, you must be careful that when you widen your stride, your whole body loses the feeling of leaping up and becomes like sitting down, kicking your leg out directly. In that case, the stride is there, but there's no frequency or speed.

Because the speed of 100 meters, and open the stride is in the very short process of this leap, so you have to slowly experience, because everyone's factors and qualities are different, so it's hard to say good, maybe I'm in the process of this step is this way, but other people will not be so do not know ~! But the technical action should be almost the same, 100 meters is concerned, toe to the ground, the whole point of force in the toe to the ground that point, grasp the skills of the ground, that is, toe to the ground that point of force, and then drive the body to have a leap process, this process is the key to open the pace of your key.

I hope that the above article can give a little help to the friends who need it, if because of my advice to a friend to bring benefits or shortcomings, please let me know, so that I can know whether their advice is helpful or misleading, please cooperate with us, thank you!